Blake Tobin https://blaketobin.com/ Breaking Through Barriers Tue, 18 Feb 2025 16:28:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.2 https://blaketobin.com/wp-content/uploads/2024/05/cropped-Power2.0-T1-32x32.jpeg Blake Tobin https://blaketobin.com/ 32 32 Why the Personal Training Field is a Dying Art https://blaketobin.com/why-the-personal-training-field-is-a-dying-art/?utm_source=rss&utm_medium=rss&utm_campaign=why-the-personal-training-field-is-a-dying-art https://blaketobin.com/why-the-personal-training-field-is-a-dying-art/#respond Tue, 18 Feb 2025 16:28:38 +0000 https://blaketobin.com/?p=2059 Why the Personal Training Field is a Dying Art The personal training industry is in a downward spiral, and it’s not because people don’t want to get fit—it’s because trainers are wrecking their own credibility. Too many so-called professionals are acting like physical therapists, dietitians, and even doctors without the training or legal authority to do so. The result? An industry drowning in misinformation, liability risks, and clients getting shortchanged—or worse, injured. Key notes The Erosion of Professionalism: Where Trainers Go Off the Rails A lack of accountability has led to unsafe practices, unqualified advice, and a Wild West mentality in fitness. Too many trainers are stepping outside their expertise, doing things they aren’t trained to do, and ultimately harming the reputation of the industry. Here’s where it gets dangerous: Certified Personal Trainer (CPT): What They Should Be Doing Most states, including Connecticut, have strict guidelines defining what personal trainers can and cannot do. Certified personal trainers are responsible for helping clients improve fitness, manage health risks, and make lifestyle changes—not play doctor or physical therapist. Here’s what trainers should be doing: Training Responsibilities: Health and Fitness Responsibilities: Nutritional Guidance (Within Limits): Client Management: Other Considerations: To work as a personal trainer in Connecticut, one must be at least 18 years old, have a high school diploma or GED, and hold a valid CPR/AED certification. Most states, including Connecticut, enforce these regulations to prevent trainers from overstepping their legal scope of practice. Violating these guidelines could result fines or legal action. Lawsuits Waiting to Happen If your trainer is violating their scope of practice, they aren’t just being reckless—they’re putting themselves and their clients at risk of legal action. You absolutely can sue a trainer who injures you by overstepping their boundaries. And if they’re touching you inappropriately, writing meal plans without proper certification, or giving medical advice? That’s a lawsuit waiting to happen. Want proof? The National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) both have explicit guidelines stating that trainers should never diagnose, treat, or manipulate a client’s body in ways that require a medical or therapy license. Violating these guidelines is grounds for certification revocation and legal repercussions (ACE, 2023; NASM, 2023). Connecticut and many other states uphold these standards through strict laws protecting clients from unqualified practitioners. Elevating the Industry: How to Fix This Mess To restore professionalism, trainers need to: Final Thoughts The personal training industry isn’t dying—it’s being destroyed from within by unqualified trainers who ignore the rules. Misinformation, unethical behavior, and outright negligence are rampant. But it doesn’t have to be this way. Clients, hold your trainers accountable. Speak up, demand professionalism, and if your trainer crosses the line—report them Trainers, step up or step out. Follow the rules, respect boundaries, and commit to real expertise.. Citations

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Why the Personal Training Field is a Dying Art

The personal training industry is in a downward spiral, and it’s not because people don’t want to get fit—it’s because trainers are wrecking their own credibility. Too many so-called professionals are acting like physical therapists, dietitians, and even doctors without the training or legal authority to do so. The result? An industry drowning in misinformation, liability risks, and clients getting shortchanged—or worse, injured.

Key notes

  • The personal training industry is losing credibility due to trainers overstepping their scope of practice.
  • Many trainers act as physical therapists, dietitians, or medical professionals without proper qualifications.
  • This can lead to misinformation, client injuries, and legal consequences.
  • Most states, including Connecticut, have strict legal guidelines that trainers must follow.
  • Violating these guidelines can result in loss of certification, fines, or lawsuits.
  • Clients should be aware of their rights and report trainers who act unethically.

The Erosion of Professionalism: Where Trainers Go Off the Rails

A lack of accountability has led to unsafe practices, unqualified advice, and a Wild West mentality in fitness. Too many trainers are stepping outside their expertise, doing things they aren’t trained to do, and ultimately harming the reputation of the industry. Here’s where it gets dangerous:

  • Diagnosing or Treating Injuries or Illnesses – Unless your trainer has a medical license, they have no business diagnosing injuries. If they’re telling you that you “probably tore a ligament” or “just have a little tendonitis,” they are way out of line.
  • Prescribing Medications or Supplements – If a trainer is pushing specific supplements or telling you to take a certain medication, run the other way. That’s medical malpractice, plain and simple.
  • Writing Meal Plans – General nutritional advice? Fine. Telling you exactly what to eat down to the gram? That requires a registered dietitian. Unless your trainer has an RD certification, they’re breaking the rules.
  • Manipulating Clients’ Bodies Without Training – One of the most alarming trends is trainers physically adjusting clients without any understanding of biomechanics or rehabilitation. Just because they watched a YouTube video on spinal alignment doesn’t mean they should be pressing on your back. If a trainer is regularly putting their hands on you to “fix” your form in a way that feels invasive or unnecessary, they are crossing a line—and you can absolutely report them for it.
  • Ignoring Boundaries in the Name of Fitness – Fitness should never be an excuse for overstepping personal boundaries. Spotting someone at the gym is one thing, but forcefully adjusting someone’s hips or shoulders without consent? That’s not just unethical—it’s potentially illegal.

Certified Personal Trainer (CPT): What They Should Be Doing

Most states, including Connecticut, have strict guidelines defining what personal trainers can and cannot do. Certified personal trainers are responsible for helping clients improve fitness, manage health risks, and make lifestyle changes—not play doctor or physical therapist. Here’s what trainers should be doing:

Training Responsibilities:

  • Designing and implementing exercise programs
  • Teaching proper exercise techniques
  • Monitoring clients’ progress
  • Supervising exercise equipment use
  • Conducting pre-participation health screenings
  • Assessing cardiovascular fitness, muscle strength, and flexibility

Health and Fitness Responsibilities:

  • Improving aerobic and muscular fitness
  • Managing health risks
  • Promoting long-term health behavior changes
  • Enhancing quality of life and performance

Nutritional Guidance (Within Limits):

  • Providing general nutritional information
  • Highlighting healthy food choices
  • Encouraging a balanced lifestyle

Client Management:

  • Coaching clients on setting realistic fitness goals
  • Facilitating motivation and adherence
  • Responding appropriately in emergency situations

Other Considerations:

  • Working with healthy individuals and those with minor health challenges
  • Conducting one-on-one or small group training
  • Modifying exercise programs for special populations (within their expertise!)

To work as a personal trainer in Connecticut, one must be at least 18 years old, have a high school diploma or GED, and hold a valid CPR/AED certification. Most states, including Connecticut, enforce these regulations to prevent trainers from overstepping their legal scope of practice. Violating these guidelines could result fines or legal action.

Lawsuits Waiting to Happen

If your trainer is violating their scope of practice, they aren’t just being reckless—they’re putting themselves and their clients at risk of legal action. You absolutely can sue a trainer who injures you by overstepping their boundaries. And if they’re touching you inappropriately, writing meal plans without proper certification, or giving medical advice? That’s a lawsuit waiting to happen.

Want proof? The National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE) both have explicit guidelines stating that trainers should never diagnose, treat, or manipulate a client’s body in ways that require a medical or therapy license. Violating these guidelines is grounds for certification revocation and legal repercussions (ACE, 2023; NASM, 2023). Connecticut and many other states uphold these standards through strict laws protecting clients from unqualified practitioners.

Elevating the Industry: How to Fix This Mess

To restore professionalism, trainers need to:

  • Stay in their lane. No medical diagnoses, no rehab treatments, no extreme dietary prescriptions.
  • Refer clients to the right professionals. Build relationships with physical therapists, dietitians, and doctors instead of pretending to be one.
  • Follow the science. Stay up to date with continuing education from reputable sources.
  • Respect boundaries. Keep physical contact professional and minimal. If touching is needed for spotting, it should always be explained and consented to beforehand.

Final Thoughts

The personal training industry isn’t dying—it’s being destroyed from within by unqualified trainers who ignore the rules. Misinformation, unethical behavior, and outright negligence are rampant. But it doesn’t have to be this way.

Clients, hold your trainers accountable. Speak up, demand professionalism, and if your trainer crosses the line—report them

Trainers, step up or step out. Follow the rules, respect boundaries, and commit to real expertise..

Citations

  1. American Council on Exercise (ACE). (2023). Scope of Practice for Personal Trainers. Retrieved from www.acefitness.org
  2. National Academy of Sports Medicine (NASM). (2023). Guidelines for Certified Personal Trainers. Retrieved from www.nasm.org
  3. Connecticut Department of Public Health. (2023). Regulations for Fitness Professionals. Retrieved from www.ct.gov/dph

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]]> https://blaketobin.com/why-the-personal-training-field-is-a-dying-art/feed/ 0 2059 “Skip the Basics, Break the Body: Your Fast-Track to Injury!” : Unlocking Long-Term Athletic Success with Primitive Reflexes https://blaketobin.com/skip-the-basics-break-the-body-your-fast-track-to-injury-unlocking-long-term-athletic-success-with-primitive-reflexes/?utm_source=rss&utm_medium=rss&utm_campaign=skip-the-basics-break-the-body-your-fast-track-to-injury-unlocking-long-term-athletic-success-with-primitive-reflexes Sun, 05 Jan 2025 16:12:19 +0000 https://blaketobin.com/?p=2049 Unlocking Long-Term Athletic Success: Addressing Primitive Reflexes and Postural Imbalance Primitive reflexes are innate, adaptive responses that develop during the neonatal period to support survival and early motor development. These reflexes should integrate or “fade” as the brain matures, allowing for advanced motor patterns and voluntary control. When reflexes persist beyond infancy, they disrupt posture, movement patterns, and coordination, often hindering foundational skills like creeping, crawling, and symmetrical movement. Retained reflexes can create a cascading effect on the body, similar to a car misalignment causing uneven wear and tear. This dysfunction disrupts proper force production pathways, leading to joint imbalances, tissue strain, and compensatory movement patterns. Addressing these issues holistically can prevent long-term complications and restore proper motor coordination and balance. Key notes The Danger of Skipping Foundational Steps In today’s fast-paced culture, there is often a temptation to accelerate athletic development, skipping foundational stages due to perceived superior talent or physical ability. However, rushing through these critical developmental stages can lead to retained primitive reflexes, improper motor patterns, and long-term imbalances. While young athletes may appear to excel initially, skipping these steps often results in injury, compromised performance, and chronic issues down the line. Athleticism built on unstable foundations is akin to constructing a house on shaky ground—it may hold for a while, but it cannot withstand the test of time. My approach prioritizes long-term athletic outcomes, ensuring that every athlete develops a solid foundation of movement, balance, and strength before progressing to advanced skills. By addressing reflex integration, postural imbalances, and proper motor recruitment early, we set the stage for sustainable growth, injury prevention, and peak performance over the long term. Feet and Posture: The Cornerstones of Movement Feet and posture are the cornerstone of functional movement. They dictate how the body aligns, moves, and adapts over time. Small, isolated interventions, like performing leg raises to target a weak lower core, are insufficient for addressing systemic imbalances. Instead, an integrated, whole-body approach is essential to retrain posture, movement patterns, and reflex integration. For example, addressing low cross syndrome, which often presents as anterior pelvic tilt, requires comprehensive strategies to reset the imbalances affecting the pelvis, core, and lower body. Corrective strategies involve holistic interventions targeting the entire body rather than isolated exercises. The Neuroscience Behind Reflex Integration Primitive reflexes are governed by the brainstem, the most primitive part of the brain. As the central nervous system develops, higher-level brain structures, such as the cortex, begin to override these reflexes, allowing for voluntary movement. When this process is disrupted, primitive reflexes remain active, interfering with motor coordination and leading to compensatory movement patterns. For example: Intervention focuses on neuromuscular re-education, including targeted exercises, sensory-motor integration, and postural retraining. These strategies help the nervous system “reset,” fostering the integration of reflexes and the development of functional movement patterns. Why This Matters Postural imbalances and retained reflexes are not just physical challenges—they can impact daily function, athletic performance, and even long-term joint health. By addressing these issues holistically and from a neurological perspective, individuals can achieve better movement, less pain, and improved overall well-being. My mission is to ensure that every patient and athlete I work with develops the foundational movement skills they need for lifelong health and performance. By addressing these imbalances early, we prevent larger issues down the road and empower individuals to move confidently and efficiently throughout their live. “Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT.

The post “Skip the Basics, Break the Body: Your Fast-Track to Injury!” : Unlocking Long-Term Athletic Success with Primitive Reflexes first appeared on Blake Tobin.

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Unlocking Long-Term Athletic Success: Addressing Primitive Reflexes and Postural Imbalance

Primitive reflexes are innate, adaptive responses that develop during the neonatal period to support survival and early motor development. These reflexes should integrate or “fade” as the brain matures, allowing for advanced motor patterns and voluntary control. When reflexes persist beyond infancy, they disrupt posture, movement patterns, and coordination, often hindering foundational skills like creeping, crawling, and symmetrical movement.

Retained reflexes can create a cascading effect on the body, similar to a car misalignment causing uneven wear and tear. This dysfunction disrupts proper force production pathways, leading to joint imbalances, tissue strain, and compensatory movement patterns. Addressing these issues holistically can prevent long-term complications and restore proper motor coordination and balance.

Key notes

The Danger of Skipping Foundational Steps

In today’s fast-paced culture, there is often a temptation to accelerate athletic development, skipping foundational stages due to perceived superior talent or physical ability. However, rushing through these critical developmental stages can lead to retained primitive reflexes, improper motor patterns, and long-term imbalances. While young athletes may appear to excel initially, skipping these steps often results in injury, compromised performance, and chronic issues down the line.

Athleticism built on unstable foundations is akin to constructing a house on shaky ground—it may hold for a while, but it cannot withstand the test of time. My approach prioritizes long-term athletic outcomes, ensuring that every athlete develops a solid foundation of movement, balance, and strength before progressing to advanced skills. By addressing reflex integration, postural imbalances, and proper motor recruitment early, we set the stage for sustainable growth, injury prevention, and peak performance over the long term.

Feet and Posture: The Cornerstones of Movement

Feet and posture are the cornerstone of functional movement. They dictate how the body aligns, moves, and adapts over time. Small, isolated interventions, like performing leg raises to target a weak lower core, are insufficient for addressing systemic imbalances. Instead, an integrated, whole-body approach is essential to retrain posture, movement patterns, and reflex integration.

For example, addressing low cross syndrome, which often presents as anterior pelvic tilt, requires comprehensive strategies to reset the imbalances affecting the pelvis, core, and lower body. Corrective strategies involve holistic interventions targeting the entire body rather than isolated exercises.

The Neuroscience Behind Reflex Integration

Primitive reflexes are governed by the brainstem, the most primitive part of the brain. As the central nervous system develops, higher-level brain structures, such as the cortex, begin to override these reflexes, allowing for voluntary movement. When this process is disrupted, primitive reflexes remain active, interfering with motor coordination and leading to compensatory movement patterns.

For example:

  • Retained ATNR: Creates asymmetrical patterns in head-turning, arm extension, and leg alignment, contributing to posture imbalances and muscle asymmetry.
  • Retained Tonic Labyrinthine Reflex (TLR): This reflex affects overall tone and balance, leading to hyperextension or flexion in the body.
  • Retained Spinal Galant Reflex: Contributes to lateral postural imbalances and difficulties in stabilization.

Intervention focuses on neuromuscular re-education, including targeted exercises, sensory-motor integration, and postural retraining. These strategies help the nervous system “reset,” fostering the integration of reflexes and the development of functional movement patterns.

Why This Matters

Postural imbalances and retained reflexes are not just physical challenges—they can impact daily function, athletic performance, and even long-term joint health. By addressing these issues holistically and from a neurological perspective, individuals can achieve better movement, less pain, and improved overall well-being.

My mission is to ensure that every patient and athlete I work with develops the foundational movement skills they need for lifelong health and performance. By addressing these imbalances early, we prevent larger issues down the road and empower individuals to move confidently and efficiently throughout their live.

“Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT.

The post “Skip the Basics, Break the Body: Your Fast-Track to Injury!” : Unlocking Long-Term Athletic Success with Primitive Reflexes first appeared on Blake Tobin.

The post “Skip the Basics, Break the Body: Your Fast-Track to Injury!” : Unlocking Long-Term Athletic Success with Primitive Reflexes appeared first on Blake Tobin.

]]> 2049 Learn, Adapt, and Conquer: If You Can’t Walk, Crawl! https://blaketobin.com/reactive-phyiscal-therapy-and-lack-of-self-care/?utm_source=rss&utm_medium=rss&utm_campaign=reactive-phyiscal-therapy-and-lack-of-self-care Sat, 04 Jan 2025 21:16:34 +0000 https://blaketobin.com/?p=2019 The Problem with Lack of Self-Care One of the biggest challenges I encounter in physical therapy is the lack of consistent self-care among patients. Too often, people wait until pain or dysfunction becomes unbearable before seeking help, overlooking the crucial role of daily habits and proactive care. This reactive approach not only delays healing but also allows minor issues to snowball into major, more complex problems. For example, poor posture may begin as mild back pain but, when ignored, can evolve into severe shoulder issues and long-term deconditioning. Avoiding movement or dismissing discomfort doesn’t resolve the problem—it amplifies it. True self-care means prioritizing your health consistently, not just when it’s convenient or urgent. Key notes The Rule of Progress: Keep Moving Forward The biggest lesson I teach my patients and clients is simple: Progress is key. Movement is non-negotiable. If you can’t run, walk. If you can’t walk, crawl. The goal is to always move forward, no matter how small the steps may seem. Stagnation leads to decline, but incremental progress builds strength and resilience over time. Pain Isn’t the Enemy: Education Is the Answer One of the toughest obstacles to overcome is the misunderstanding of pain. Many people believe that life should be completely pain-free. While it’s natural to want comfort, it’s important to recognize that not all pain is harmful. Pain is a complex signal—it doesn’t always mean “stop.” I work with patients to help them understand the difference between discomfort that fosters growth and pain that indicates harm. Learning to identify and adapt to these signals is key to overcoming fear of movement and breaking the cycle of inactivity. As I often say: “Not every pain alarm means there’s a fire, but we also don’t train the pain. It’s a delicate balance, requiring a specialist’s understanding of neurology and anatomy.” Learn, Adapt, and Conquer The ultimate goal I have with everyone I work with isn’t just to address current issues—it’s to empower patients to take control of their physical health. “Avoiding activity because of pain isn’t a solution; it’s a setback. Instead, learn to modify exercises, adapt to challenges, and work toward conquering limitations. Every small step builds toward a fuller, more active life.” Dr.Blake Tobin ” Learn. Adapt. Conquer.” The goal is to live your life physically to its fullest, no matter your starting point and progress in a way that’s safe and sustainable. The Takeaway Physical therapy is a starting point, not a finish line! To break the cycle of pain and dysfunction, you must take ownership of your health. It’s up to each individual to take ownership of their health and commit to the work required to maintain it.  Accountability, education, and persistence are the pillars of long-term progress. So, the next time you’re faced with discomfort or doubt, remember this: If you can’t run, walk. If you can’t walk, crawl. But no matter what, keep moving forward. Progress is the only way to reclaim your physical health and live life to its fullest “Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT.

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The Problem with Lack of Self-Care

One of the biggest challenges I encounter in physical therapy is the lack of consistent self-care among patients. Too often, people wait until pain or dysfunction becomes unbearable before seeking help, overlooking the crucial role of daily habits and proactive care. This reactive approach not only delays healing but also allows minor issues to snowball into major, more complex problems.

For example, poor posture may begin as mild back pain but, when ignored, can evolve into severe shoulder issues and long-term deconditioning. Avoiding movement or dismissing discomfort doesn’t resolve the problem—it amplifies it. True self-care means prioritizing your health consistently, not just when it’s convenient or urgent.

Key notes

The Rule of Progress: Keep Moving Forward

The biggest lesson I teach my patients and clients is simple: Progress is key. Movement is non-negotiable. If you can’t run, walk. If you can’t walk, crawl. The goal is to always move forward, no matter how small the steps may seem. Stagnation leads to decline, but incremental progress builds strength and resilience over time.

Pain Isn’t the Enemy: Education Is the Answer

One of the toughest obstacles to overcome is the misunderstanding of pain. Many people believe that life should be completely pain-free. While it’s natural to want comfort, it’s important to recognize that not all pain is harmful. Pain is a complex signal—it doesn’t always mean “stop.”

I work with patients to help them understand the difference between discomfort that fosters growth and pain that indicates harm. Learning to identify and adapt to these signals is key to overcoming fear of movement and breaking the cycle of inactivity.

As I often say: “Not every pain alarm means there’s a fire, but we also don’t train the pain. It’s a delicate balance, requiring a specialist’s understanding of neurology and anatomy.”

Learn, Adapt, and Conquer

The ultimate goal I have with everyone I work with isn’t just to address current issues—it’s to empower patients to take control of their physical health.

“Avoiding activity because of pain isn’t a solution; it’s a setback. Instead, learn to modify exercises, adapt to challenges, and work toward conquering limitations. Every small step builds toward a fuller, more active life.”

Dr.Blake Tobin

” Learn. Adapt. Conquer.” The goal is to live your life physically to its fullest, no matter your starting point and progress in a way that’s safe and sustainable.

The Takeaway

Physical therapy is a starting point, not a finish line! To break the cycle of pain and dysfunction, you must take ownership of your health. It’s up to each individual to take ownership of their health and commit to the work required to maintain it.  Accountability, education, and persistence are the pillars of long-term progress.

So, the next time you’re faced with discomfort or doubt, remember this: If you can’t run, walk. If you can’t walk, crawl. But no matter what, keep moving forward. Progress is the only way to reclaim your physical health and live life to its fullest

“Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT.

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The post Learn, Adapt, and Conquer: If You Can’t Walk, Crawl! appeared first on Blake Tobin.

]]> 2019 Stop the Excuses: How Accountability and Action Drive Real Recovery https://blaketobin.com/stop-the-excuses-how-accountability-and-action-drive-real-recovery/?utm_source=rss&utm_medium=rss&utm_campaign=stop-the-excuses-how-accountability-and-action-drive-real-recovery Sat, 04 Jan 2025 20:02:53 +0000 https://blaketobin.com/?p=2011 Stop the Excuses: How Accountability and Action Drive Real Recovery I love being a Doctor of Physical Therapy and a Human performance development specialist. Helping people regain strength, and develop skills, and mobility is a deeply rewarding journey. However, there are aspects of this field that deeply frustrate me— chief among them is the lack of accountability, self-initiative, and care many patients exhibit toward their own physical health and self-care. Many patients come to me expecting that one or two 30 to 60-minute sessions a week will undo years—sometimes decades—of musculoskeletal (MSK) dysfunction and poor lifestyle choices. Often, these expectations are accompanied by a laundry list of excuses to justify their lack of self-care and inaction: These excuses may feel valid in the moment, but they are ultimately barriers to progress. Over time, this lack of accountability creates a cycle of dysfunction, where short-term relief from therapy is undermined by long-term neglect of physical health. It’s important to recognize these patterns and commit to breaking them—because no one can care for your body as well as you can. True self-care requires accountability and a shift in mindset. It’s about recognizing that small, consistent actions—like daily stretching, a short walk, or modifying your movements—are investments in your long-term health. Waiting for the “perfect time” to start is just another excuse. The perfect time to begin taking care of yourself is right now! “Empowering Physical Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

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Stop the Excuses: How Accountability and Action Drive Real Recovery

I love being a Doctor of Physical Therapy and a Human performance development specialist. Helping people regain strength, and develop skills, and mobility is a deeply rewarding journey. However, there are aspects of this field that deeply frustrate me— chief among them is the lack of accountability, self-initiative, and care many patients exhibit toward their own physical health and self-care.

Many patients come to me expecting that one or two 30 to 60-minute sessions a week will undo years—sometimes decades—of musculoskeletal (MSK) dysfunction and poor lifestyle choices. Often, these expectations are accompanied by a laundry list of excuses to justify their lack of self-care and inaction:

  • “I don’t have time to exercise.”
  • “I’m too tired after work.”
  • “It hurts too much to move.”
  • “I’ll start next week when things settle down.”

These excuses may feel valid in the moment, but they are ultimately barriers to progress. Over time, this lack of accountability creates a cycle of dysfunction, where short-term relief from therapy is undermined by long-term neglect of physical health. It’s important to recognize these patterns and commit to breaking them—because no one can care for your body as well as you can.

True self-care requires accountability and a shift in mindset. It’s about recognizing that small, consistent actions—like daily stretching, a short walk, or modifying your movements—are investments in your long-term health. Waiting for the “perfect time” to start is just another excuse. The perfect time to begin taking care of yourself is right now!

“Empowering Physical Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

The post Stop the Excuses: How Accountability and Action Drive Real Recovery first appeared on Blake Tobin.

The post Stop the Excuses: How Accountability and Action Drive Real Recovery appeared first on Blake Tobin.

]]> 2011 The Importance of Early Start in Long-Term Athletic Development for Youth Athletes https://blaketobin.com/the-importance-of-early-start-in-long-term-athletic-development-for-youth-athletes/?utm_source=rss&utm_medium=rss&utm_campaign=the-importance-of-early-start-in-long-term-athletic-development-for-youth-athletes Sun, 22 Dec 2024 16:38:36 +0000 https://blaketobin.com/?p=1937 The Importance of Early Start in Long-Term Athletic Development for Youth Athletes Starting athletic development at a young age, such as around six years old, is crucial for laying the foundation for long-term success and overall well-being. Long-term athletic development (LTAD) focuses on gradual progression, skill acquisition, and fostering a lifelong love for physical activity. Key notes Key Benefits of Early LTAD Strategies for Effective Early LTAD Conclusion Starting long-term athletic development at a young age is essential for building a strong foundation of motor skills, physical literacy, and psychological well-being. By fostering a diverse and supportive environment, we can ensure that young athletes grow into healthy, skilled, and lifelong participants in physical activity. “Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT References

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The Importance of Early Start in Long-Term Athletic Development for Youth Athletes

Starting athletic development at a young age, such as around six years old, is crucial for laying the foundation for long-term success and overall well-being. Long-term athletic development (LTAD) focuses on gradual progression, skill acquisition, and fostering a lifelong love for physical activity.

Key notes

Key Benefits of Early LTAD

  1. Motor Skill Development: Early participation in sports helps young athletes develop fundamental motor skills, such as running, jumping, and throwing. These skills are essential for success in any sport and lay the groundwork for more complex movements. Studies show that children who engage in diverse physical activities from a young age demonstrate a 20-30% improvement in motor skills compared to their peers.1
  2. Physical Literacy: Developing physical literacy—confidence and competence in movement—is a core principle of LTAD. Children who start early are more likely to maintain physical activity throughout their lives. Early engagement in various sports can increase physical literacy by up to 40%.2
  3. Psychological and Social Benefits: Participation in sports from a young age fosters social skills, teamwork, and discipline. These experiences are crucial for psychological development and can lead to a 30% improvement in self-esteem and social interaction skills. 3
  4. Reduced Injury Risk: Early and diverse physical activity helps develop strong bones, muscles, and ligaments, reducing the risk of injuries. Multisport participation, as opposed to early specialization, decreases overuse injuries by up to 50% .4

Strategies for Effective Early LTAD

  1. Varied Physical Activities: Encourage participation in multiple sports and physical activities to develop a wide range of skills and prevent burnout.
  2. Age-Appropriate Training: Focus on fun, skill development, and gradual progression rather than intense competition and specialization.
  3. Supportive Environment: Provide a positive and supportive environment that emphasizes effort, learning, and enjoyment over winning.

Conclusion

Starting long-term athletic development at a young age is essential for building a strong foundation of motor skills, physical literacy, and psychological well-being. By fostering a diverse and supportive environment, we can ensure that young athletes grow into healthy, skilled, and lifelong participants in physical activity.

“Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

References

  • Logan, S. W., Robinson, L. E., Wilson, A. E., & Lucas, W. A. (2012). Benefits of early motor skill acquisition. Physical Education and Sport Pedagogy.
  • Gould, D. (2015). Importance of physical literacy in youth sports. Journal of Sport Psychology.
  • Eime, R. M., Young, J. A., Harvey, J. T., Charity, M. J., & Payne, W. R. (2013). A systematic review of the psychological and social benefits of participation in sport for children and adolescents. International Journal of Behavioral Nutrition and Physical Activity.
  • Myer, G. D., Jayanthi, N., Difiori, J. P., Faigenbaum, A., Kiefer, A. W., Logerstedt, D., & Micheli, L. J. (2015). Early sport specialization versus multiple sport participation. Sports Health.

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]]> 1937 Fix Your Back or Keep Complaining—Your Shoulders Don’t Care https://blaketobin.com/fix-your-back-or-keep-complaining-your-shoulders-dont-care/?utm_source=rss&utm_medium=rss&utm_campaign=fix-your-back-or-keep-complaining-your-shoulders-dont-care Sun, 22 Dec 2024 16:30:00 +0000 https://blaketobin.com/?p=1988 Shoulder Pain? Why Your Back Might Be to Blame? Shoulder issues are among the most common yet misunderstood reasons individuals seek my expertise. While the shoulder often appears to be the primary source of dysfunction, the root cause is typically not the shoulder itself but rather the thoracic spine and scapulothoracic joint. The shoulder is a highly complex joint, essential for upper limb movement and function, as it relies on a finely tuned balance of muscular force relationships and joint stability. The thoracic spine and scapulothoracic joint play critical roles in maintaining this balance, directly impacting shoulder health and performance.. Key notes Muscles Involved in Shoulder Function Seventeen muscles are directly involved in moving, stabilizing, or controlling the shoulder complex. These muscles attach to both the shoulder and scapula, each playing a specific role in movement and stabilization. Working synergistically, they enable complex shoulder movements. The Role of the Thoracic Spine in Scapulothoracic Joint Function The scapulothoracic joint is a pseudo-joint where the scapula glides over the thoracic rib cage. While it lacks traditional joint structures (e.g., a joint capsule or synovial fluid), it is essential for shoulder movement and stability. More often than not, limitations in thoracic spine mobility or poor posture are the underlying issues, not the shoulder itself. Impact of the Thoracic Spine on the Scapulothoracic Joint Muscle Imbalances:Poor thoracic posture, such as kyphosis, disrupts the length-tension relationships of muscles like the rhomboids, serratus anterior, and trapezius. This imbalance compromises both the stability and mobility of the scapulothoracic joint. Thoracic Extension:Thoracic spine extension increases shoulder flexion range and overhead reach. In contrast, a flexed (hunched) thoracic spine causes the scapula to adopt a protracted and downwardly rotated position, limiting overhead motion. Scapular Positioning:Proper thoracic alignment allows for optimal scapular positioning, which is essential for the effective activation of key muscles like the serratus anterior and trapezius. These muscles are critical for upward rotation of the scapula during overhead movements. Shoulder Biomechanics:Adequate thoracic extension creates space for smooth scapular movement, facilitating proper scapulohumeral rhythm—the coordination of scapular and humeral motion during arm movement. Restricted thoracic mobility disrupts this rhythm, leading to compensatory movements, early fatigue, and an increased risk of injury. Conclusion Shoulder dysfunction often stems from issues within the thoracic spine and scapulothoracic joint, rather than the shoulder itself. When posture is poor—particularly with thoracic kyphosis (a hunched upper back)—the scapula becomes misaligned, leading to compensatory movements. This dysfunction sets the shoulder up for inevitable failure, even if it isn’t the root cause of the problem. You get what you train: If you spend hours every day sitting hunched in a chair, your body adapts and becomes optimized for that “hunched-in-chair lifestyle training.” Over time, this repetitive posture limits thoracic mobility, disrupts scapular alignment, and sabotages shoulder function. As someone who works at a desk to treat patients, work in a gym to train clients, and is the reigning strongest push-pull champion ( bench and deadlift) on the planet, I know firsthand how critical it is to reset shoulder mechanics. I have a few go-to band exercises that I use regularly to get my shoulders ready to perform at their best. Check out the videos I’ve shared and contact me to improve your shoulder health, break free from postural dysfunction, and optimize your shoulder performance for whatever life demands. Shoulder Activation Video: Hyperextension Mini Band Low W (External Rotation) 2sets x 5-10 A great full-body posterior chain activator designed to warm up the shoulders and back within their functional sequential chain. This exercise emphasizes building external rotation strength and scapular engagement through focused squeezing. Perfect for preparing the entire posterior chain for movement. Bilateral Banded Internal Rotation Flyes: Perform 2-3 sets of 5-10 repetitions to activate key muscles that may have become dormant or underactive from prolonged sitting. This exercise is perfect for re-engaging the internal rotators and stabilizing muscles, effectively preparing your body for optimal movement in your training. “Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

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Shoulder Pain? Why Your Back Might Be to Blame?

Shoulder issues are among the most common yet misunderstood reasons individuals seek my expertise. While the shoulder often appears to be the primary source of dysfunction, the root cause is typically not the shoulder itself but rather the thoracic spine and scapulothoracic joint.

The shoulder is a highly complex joint, essential for upper limb movement and function, as it relies on a finely tuned balance of muscular force relationships and joint stability. The thoracic spine and scapulothoracic joint play critical roles in maintaining this balance, directly impacting shoulder health and performance..

Key notes

Muscles Involved in Shoulder Function

Seventeen muscles are directly involved in moving, stabilizing, or controlling the shoulder complex. These muscles attach to both the shoulder and scapula, each playing a specific role in movement and stabilization. Working synergistically, they enable complex shoulder movements.

  • Flexion
  • Extension
  • Abduction
  • Adduction
  • Rotation (internal and external)
  • Scapular stabilization

The Role of the Thoracic Spine in Scapulothoracic Joint Function

The scapulothoracic joint is a pseudo-joint where the scapula glides over the thoracic rib cage. While it lacks traditional joint structures (e.g., a joint capsule or synovial fluid), it is essential for shoulder movement and stability. More often than not, limitations in thoracic spine mobility or poor posture are the underlying issues, not the shoulder itself.

Impact of the Thoracic Spine on the Scapulothoracic Joint

Muscle Imbalances:
Poor thoracic posture, such as kyphosis, disrupts the length-tension relationships of muscles like the rhomboids, serratus anterior, and trapezius. This imbalance compromises both the stability and mobility of the scapulothoracic joint.

Thoracic Extension:
Thoracic spine extension increases shoulder flexion range and overhead reach. In contrast, a flexed (hunched) thoracic spine causes the scapula to adopt a protracted and downwardly rotated position, limiting overhead motion.

Scapular Positioning:
Proper thoracic alignment allows for optimal scapular positioning, which is essential for the effective activation of key muscles like the serratus anterior and trapezius. These muscles are critical for upward rotation of the scapula during overhead movements.

Shoulder Biomechanics:
Adequate thoracic extension creates space for smooth scapular movement, facilitating proper scapulohumeral rhythm—the coordination of scapular and humeral motion during arm movement. Restricted thoracic mobility disrupts this rhythm, leading to compensatory movements, early fatigue, and an increased risk of injury.

Conclusion

Shoulder dysfunction often stems from issues within the thoracic spine and scapulothoracic joint, rather than the shoulder itself. When posture is poor—particularly with thoracic kyphosis (a hunched upper back)—the scapula becomes misaligned, leading to compensatory movements. This dysfunction sets the shoulder up for inevitable failure, even if it isn’t the root cause of the problem. You get what you train: If you spend hours every day sitting hunched in a chair, your body adapts and becomes optimized for that “hunched-in-chair lifestyle training.” Over time, this repetitive posture limits thoracic mobility, disrupts scapular alignment, and sabotages shoulder function.

As someone who works at a desk to treat patients, work in a gym to train clients, and is the reigning strongest push-pull champion ( bench and deadlift) on the planet, I know firsthand how critical it is to reset shoulder mechanics.

I have a few go-to band exercises that I use regularly to get my shoulders ready to perform at their best. Check out the videos I’ve shared and contact me to improve your shoulder health, break free from postural dysfunction, and optimize your shoulder performance for whatever life demands.

Shoulder Activation Video:

Hyperextension Mini Band Low W (External Rotation) 2sets x 5-10
A great full-body posterior chain activator designed to warm up the shoulders and back within their functional sequential chain. This exercise emphasizes building external rotation strength and scapular engagement through focused squeezing. Perfect for preparing the entire posterior chain for movement.

Bilateral Banded Internal Rotation Flyes: Perform 2-3 sets of 5-10 repetitions to activate key muscles that may have become dormant or underactive from prolonged sitting. This exercise is perfect for re-engaging the internal rotators and stabilizing muscles, effectively preparing your body for optimal movement in your training.

“Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

The post Fix Your Back or Keep Complaining—Your Shoulders Don’t Care first appeared on Blake Tobin.

The post Fix Your Back or Keep Complaining—Your Shoulders Don’t Care appeared first on Blake Tobin.

]]> 1988 Raising the Standard of Youth Physical Fitness in Connecticut https://blaketobin.com/raising-the-standard-of-youth-physical-fitness-in-connecticut/?utm_source=rss&utm_medium=rss&utm_campaign=raising-the-standard-of-youth-physical-fitness-in-connecticut Sun, 22 Dec 2024 02:11:50 +0000 https://blaketobin.com/?p=1970 Raising the Standard of Youth Physical Fitness in Connecticut The recent report detailing the decline in physical fitness among Connecticut students is a clarion call for action. According to the data, only 52% of Connecticut students met the physical fitness standards in 2022, a sharp decline from previous years. This alarming statistic underscores the lack of preparation and the absence of a solid foundation in physical fitness among our youth. It is essential to address these issues to ensure the health and wellness of future generations. Key notes The Need for a Stronger Foundation: Rethinking Physical Education Building a strong foundation in physical fitness is crucial for developing healthy, active individuals. This foundation requires time, consistent effort, and strategic planning. Unfortunately, the current state of physical education in Connecticut schools is insufficient, providing inadequate tools and guidance for our youth. A physical education class a couple of times a week is not enough. Students need to be active in the right way outside of gym class to prepare for fitness tests and to maintain a healthy lifestyle. An active lifestyle is not just a box that children check off to say they have completed their required exercise. It embodies much more—a combination of skills learned through proper nutrition, regular physical activity, and overall wellness. The report highlights that only 25% of high school students participate in daily physical education classes, illustrating a significant gap in our education system. According to one physical educator, “A once-a-year fitness test is not going to cut it. We need ongoing, regular physical activity.”. Connecticut Physical Fitness Assessment. The Connecticut Physical Fitness Assessment (CPFA) scores show a consistent decline, further emphasizing the need for immediate intervention. The disparity is particularly evident in urban areas, where students are less likely to meet fitness standards compared to their suburban counterparts. In some urban districts, fitness rates are significantly lower, highlighting the need for targeted interventions in these communities.. Long-Term Athletic Development My Long-Term Athletic Development (LTAD) programming aims to address these gaps and raise the standard of physical health and wellness among Connecticut’s youth. Through this program, I am committed to providing structured and progressive training that helps young athletes develop the skills and habits necessary for lifelong fitness. By focusing on proper nutrition, regular exercise, and overall wellness, we can help our youth achieve their full potential. It is imperative that we take immediate action to reverse the trend of declining fitness levels among our students. By investing in comprehensive physical education and wellness programs, we can create a culture that values and promotes physical fitness. Together, we can ensure a healthier, more active future for our children. “Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT References

The post Raising the Standard of Youth Physical Fitness in Connecticut first appeared on Blake Tobin.

The post Raising the Standard of Youth Physical Fitness in Connecticut appeared first on Blake Tobin.

]]>

Raising the Standard of Youth Physical Fitness in Connecticut

The recent report detailing the decline in physical fitness among Connecticut students is a clarion call for action. According to the data, only 52% of Connecticut students met the physical fitness standards in 2022, a sharp decline from previous years. This alarming statistic underscores the lack of preparation and the absence of a solid foundation in physical fitness among our youth. It is essential to address these issues to ensure the health and wellness of future generations.

Key notes

The Need for a Stronger Foundation: Rethinking Physical Education

Building a strong foundation in physical fitness is crucial for developing healthy, active individuals. This foundation requires time, consistent effort, and strategic planning. Unfortunately, the current state of physical education in Connecticut schools is insufficient, providing inadequate tools and guidance for our youth. A physical education class a couple of times a week is not enough. Students need to be active in the right way outside of gym class to prepare for fitness tests and to maintain a healthy lifestyle.

An active lifestyle is not just a box that children check off to say they have completed their required exercise. It embodies much more—a combination of skills learned through proper nutrition, regular physical activity, and overall wellness. The report highlights that only 25% of high school students participate in daily physical education classes, illustrating a significant gap in our education system. According to one physical educator, “A once-a-year fitness test is not going to cut it. We need ongoing, regular physical activity.”.

Connecticut Physical Fitness Assessment.

The Connecticut Physical Fitness Assessment (CPFA) scores show a consistent decline, further emphasizing the need for immediate intervention. The disparity is particularly evident in urban areas, where students are less likely to meet fitness standards compared to their suburban counterparts. In some urban districts, fitness rates are significantly lower, highlighting the need for targeted interventions in these communities..

Long-Term Athletic Development

My Long-Term Athletic Development (LTAD) programming aims to address these gaps and raise the standard of physical health and wellness among Connecticut’s youth. Through this program, I am committed to providing structured and progressive training that helps young athletes develop the skills and habits necessary for lifelong fitness. By focusing on proper nutrition, regular exercise, and overall wellness, we can help our youth achieve their full potential.

It is imperative that we take immediate action to reverse the trend of declining fitness levels among our students. By investing in comprehensive physical education and wellness programs, we can create a culture that values and promotes physical fitness. Together, we can ensure a healthier, more active future for our children.

“Empowering Physcial Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

References

  • Phaneuf K. Decline in physical fitness among CT students raises concerns. CT Insider. May 22, 2024. Accessed May 23, 2024.

The post Raising the Standard of Youth Physical Fitness in Connecticut first appeared on Blake Tobin.

The post Raising the Standard of Youth Physical Fitness in Connecticut appeared first on Blake Tobin.

]]> 1970 Does your Trainer Even Train (LTAD)? https://blaketobin.com/does-your-trainer-even-train/?utm_source=rss&utm_medium=rss&utm_campaign=does-your-trainer-even-train Sun, 15 Dec 2024 18:08:29 +0000 https://blaketobin.com/?p=1913 Long-Term Athlete Development (LTAD) Long-Term Athlete Development (LTAD) is a structured training approach that revolutionizes how we perceive sports and physical activity. It provides individuals with a unique roadmap to success grounded in logic and measurable milestones. With LTAD, there’s no room for guesswork or trial and error—everyone is held to a standard, ensuring accountability throughout the journey. I strongly advocate for the principle that “just because you can, doesn’t mean you should.” It’s akin to understanding that one must crawl before they can walk—establishing a solid foundation of physical fitness is essential. Sadly, amidst the noise of social media and the proliferation of self-proclaimed expert trainers, this crucial message often gets lost. It’s disheartening to witness individuals thrust into activities without the requisite physical literacy to navigate them safely. What’s more concerning is the blind trust and financial investment people place in trainers who lack the expertise to understand both skill progression and individual suitability. A robust system should accurately assess an individual’s level and set clear, achievable goals that yield tangible results. Three primary outcomes are targeted by my LTAD system, all geared toward fostering a healthier, happier, and more successful society through personal development and achievement: Comprehensive Physical Literacy for Children: My LTAD system ensures that every child achieves physical literacy by mastering fundamental movement and sports skills, while concurrently building the confidence to apply them effectively. Elevated Achievement Levels for Athletes: Through a meticulously designed pathway of developmentally appropriate training, competition, and recovery programs, my LTAD system facilitates a higher attainment level for athletes. This structured approach aims to optimize their potential and enhance performance outcomes. Enhanced Self-Efficacy and Participation in Active Lifestyles: The LTAD system contributes to increased self-efficacy and engagement in physical activities and sports. By offering high-quality sports and physical activity programs, individuals are empowered to develop confidence in their abilities, leading to greater participation and enjoyment of an active lifestyle. In essence, LTAD isn’t merely about achieving athletic excellence—it’s about nurturing the holistic development of individuals and empowering them to lead fulfilling lives through sports and physical activity. “Empowering Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

The post Does your Trainer Even Train (LTAD)? first appeared on Blake Tobin.

The post Does your Trainer Even Train (LTAD)? appeared first on Blake Tobin.

]]>

Long-Term Athlete Development (LTAD)

Long-Term Athlete Development (LTAD) is a structured training approach that revolutionizes how we perceive sports and physical activity. It provides individuals with a unique roadmap to success grounded in logic and measurable milestones. With LTAD, there’s no room for guesswork or trial and error—everyone is held to a standard, ensuring accountability throughout the journey.

Youth Strength & Speed Program

I strongly advocate for the principle that “just because you can, doesn’t mean you should.” It’s akin to understanding that one must crawl before they can walk—establishing a solid foundation of physical fitness is essential.

Sadly, amidst the noise of social media and the proliferation of self-proclaimed expert trainers, this crucial message often gets lost. It’s disheartening to witness individuals thrust into activities without the requisite physical literacy to navigate them safely. What’s more concerning is the blind trust and financial investment people place in trainers who lack the expertise to understand both skill progression and individual suitability. A robust system should accurately assess an individual’s level and set clear, achievable goals that yield tangible results.

Three primary outcomes are targeted by my LTAD system, all geared toward fostering a healthier, happier, and more successful society through personal development and achievement:

Adult Athletic Longevity and Fall Prevention Training.

Comprehensive Physical Literacy for Children:

My LTAD system ensures that every child achieves physical literacy by mastering fundamental movement and sports skills, while concurrently building the confidence to apply them effectively.

Elevated Achievement Levels for Athletes:

Through a meticulously designed pathway of developmentally appropriate training, competition, and recovery programs, my LTAD system facilitates a higher attainment level for athletes. This structured approach aims to optimize their potential and enhance performance outcomes.

Enhanced Self-Efficacy and Participation in Active Lifestyles:

The LTAD system contributes to increased self-efficacy and engagement in physical activities and sports. By offering high-quality sports and physical activity programs, individuals are empowered to develop confidence in their abilities, leading to greater participation and enjoyment of an active lifestyle.

In essence, LTAD isn’t merely about achieving athletic excellence—it’s about nurturing the holistic development of individuals and empowering them to lead fulfilling lives through sports and physical activity.

“Empowering Education Today to Elevate Performance Tomorrow.”-Dr. Blake Tobin DPT

The post Does your Trainer Even Train (LTAD)? first appeared on Blake Tobin.

The post Does your Trainer Even Train (LTAD)? appeared first on Blake Tobin.

]]> 1913 How aging effect your heart & lungs ? https://blaketobin.com/how-aging-effect-your-heart-lungs/?utm_source=rss&utm_medium=rss&utm_campaign=how-aging-effect-your-heart-lungs Wed, 15 Jun 2022 15:21:42 +0000 https://blaketobin.com/?p=543 Aging is often associated with a loss of function as a person becomes old and "decrepit". However, contrary to western social belief getting older it is a normal natural process of the human life cycle. The idea of aging needs to be elevated with a mature healthy perspective. It is important to understand that process of aging does not have to be thought of as undesirable. Aging should be appreciated even welcomed as a chance to make permenant lifestyle changes, improve and grow into "the best next" version of ones self. As we age normal physiological functions of the body become less efficient and effective. The process of aging causes changes with metabolic functions that controls the heart contraction and contractual rate.1 This in turn leads to the decline in peak performance(maximum heart rate). When looking at the cardiopulmonary system these are the normal aging changes that can be expected as seen in the chart below. Moreover a persons lifestyle can and will be effected with these changes.1 Aerobic & Cardiopulmonary Changes with Aging Change 1 Effect ↓ Vascular elasticity ↑ Blood Pressure ↑ Left ventricular hypertrophy ↓ Ventricle compliance ↓ Adrenergic Responsiveness ↓ exercise heart rate ↓ Rate of calcium pumped by the sarcoplasmic reticulum Prolonged time for cardiac muscle relation Prolonged time to peak force cardiac muscle Prolonged contraction time of cardiac muscle ↓ Cardiac muscle twitch force ↓ in the velocity of cardiac muscle shortening ↓ Rate of adenosine triphosphatase (ATPase) ↓ in the velocity of cardiac muscle shortening ↓ Myosin adenosine triphosphatase (ATPase) activity ↓ in the velocity of cardiac muscle shortening Diastolic dysfunction impaired ventricular filling, the potential to ↑ cardiac preload, and congestive heart failure Decreased lean body mass ↓muscle strength and peak oxygen consumption Table is Essentials of Cardiopulmonary Physical Therapy1 ** ↑ Increase, ↓ Decrease The changes above should be represented with a gradual decline over time; however, for sedentary adults, the experience may be more immediate and have potentially debilitating effects. Physical exercise is a person’s number one self-treatment in the prevention of many co-morbidities associated with aging (heart attack, stroke, diabetes, high blood pressure, etc). Physical activity is the best holistic approach to healing compared to more medically invasive procedures. It aims to empower the individual to take accountability for self-wellness giving them the tools to manage their own care. Who says we cannot get better as we age? Being physically active does not guarantee a perfect health chart, but it’s a start to drastically reducing risk while preparing the body to recover better if it’s been injured or an aliment does occur. It is extremely important that the body is challenged consistently with regular bouts of strength and aerobic activities. Choosing to do nothing about the outcome of self-health is irresponsible and the reason aging can be so disabling. It is like neglecting the keep up your house, eventually, things are going to break down and fall apart. My advice is don’t wait until the pipes burst to begin caring about your health. Be proactive and remember to always receive qualified professional service. Hillegass EA. Essentials of Cardiopulmonary Physical Therapy. St. Louis, MO: Elsevier; 2017.

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Aging is often associated with a loss of function as a person becomes old and "decrepit".  However, contrary to western social belief getting older it is a normal natural process of the human life cycle. The idea of aging needs to be elevated with a mature healthy perspective. It is important to understand that process of aging does not have to be thought of as undesirable. Aging should be appreciated even welcomed as a chance to make permenant lifestyle changes, improve and grow into "the best next" version of ones self. 

As we age normal physiological functions of the body become less efficient and effective. The process of aging causes changes with metabolic functions that controls the heart contraction and contractual rate.1  This in turn leads to the decline in peak performance(maximum heart rate). When looking at the cardiopulmonary system these are the normal aging changes that can be expected as seen in the chart below. Moreover a persons lifestyle can and will be effected with these changes.1

Aerobic & Cardiopulmonary Changes with Aging

Change 1Effect
↓ Vascular elasticity↑ Blood Pressure
↑ Left ventricular hypertrophy ↓ Ventricle compliance
↓ Adrenergic Responsiveness↓ exercise heart rate
↓ Rate of calcium pumped by the sarcoplasmic reticulumProlonged time for cardiac muscle relation
Prolonged time to peak force cardiac muscle Prolonged contraction time of cardiac muscle
↓ Cardiac muscle twitch force↓ in the velocity of cardiac muscle shortening
↓ Rate of adenosine triphosphatase (ATPase) ↓ in the velocity of cardiac muscle shortening
↓ Myosin adenosine triphosphatase (ATPase) activity ↓ in the velocity of cardiac muscle shortening
Diastolic dysfunction impaired ventricular filling, the potential to ↑ cardiac preload, and congestive heart failure
Decreased lean body mass ↓muscle strength and peak oxygen consumption
Table is Essentials of Cardiopulmonary Physical Therapy1
** ↑ Increase, ↓ Decrease

The changes above should be represented with a gradual decline over time; however, for sedentary adults, the experience may be more immediate and have potentially debilitating effects. Physical exercise is a person’s number one self-treatment in the prevention of many co-morbidities associated with aging (heart attack, stroke, diabetes, high blood pressure, etc). Physical activity is the best holistic approach to healing compared to more medically invasive procedures. It aims to empower the individual to take accountability for self-wellness giving them the tools to manage their own care.

Who says we cannot get better as we age?

Being physically active does not guarantee a perfect health chart, but it’s a start to drastically reducing risk while preparing the body to recover better if it’s been injured or an aliment does occur. It is extremely important that the body is challenged consistently with regular bouts of strength and aerobic activities. Choosing to do nothing about the outcome of self-health is irresponsible and the reason aging can be so disabling. It is like neglecting the keep up your house, eventually, things are going to break down and fall apart. My advice is don’t wait until the pipes burst to begin caring about your health. Be proactive and remember to always receive qualified professional service.

  1. Hillegass EA. Essentials of Cardiopulmonary Physical Therapy. St. Louis, MO: Elsevier; 2017.

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