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Building Strength Endurance

Written by: Kathryn Stene

 

Strength endurance is a term that can be applied to a type of strength that our bodies need as part of daily functioning. The ability to perform an effort or task and being able to repeat that same task over and over without becoming fatigued, losing correct form and potentially hurting ourselves. An example of this is gardening - most people would be able to do some bending and lifting in a normal day, but repeating this task over and over for a few hours will often leave us with an injury, as we don't have the strength endurance of the muscles needed for this task.

A way to improve your strength endurance is to include strength training with an endurance/cardio-based exercise program. ‘Cardio' training (cardiovascular exercise) is performed at a consistent level, raising the heart rate to over 50% of maximum (maximum heart rate estimate = 220 - your age), and can include walking, running, swimming, cross trainer etc. Strength training includes exercises which uses the large muscles of the lower or upper body, are repeated in specific movement patterns for an increased effort of targeted muscle groups and are repeated in sets. Most people would classify them as exercises you would do at the gym ie squats, lunges, push-ups, sit-ups etc. They are performed at between 50-75% of maximum intensity, repeated 10-15 times, for 3-4 sets with a rest between sets.

To incorporate strength exercises into a current endurance program you can begin by following a simple plan such as:

 

Endurance/Cardio:    Walking 30 minutes

Strength:                    Squats x 15

                                   Lunges x 10

                                   Step-ups x 10

                                   Push-ups x 10

 

After walking for 10 minutes, find a bench / low wall / curb to do a set of the strength exercises. Repeat the strength exercise set after every 10 minutes of walking so by the end of your 30 minutes of walking you have completed three sets and both the endurance and strength components of exercise. This can be easily modified with different cardio such as jogging or swimming, and the strength exercises can be advanced by adding speed or height.

Repeating this type of strength endurance training 2-3 times per week will increase your ability to repeat strength tasks without losing form from fatigue/weakness and potentially injuring yourself.

note: If you have never done these exercises before of get pain with any of them, consult your physio for correct form and suitability of this program for your needs.

 

How Good is Your Pelvic Floor?

Written by: Dr Barbara Hungerford

 

We all have a pelvic floor and we all want to be able to control going to the toilet without any mishaps. However, sometimes our pelvic floor muscles don't always work as well as they should and this can lead to leakage or loss of control.

Recent research has confirmed that gentle contraction of the pelvic floor creates a lift of these muscles under the bladder and our pelvic organs. This lift of the pelvic floor muscles puts tension on the neck of the bladder to stop the flow of urine and maintain continence. (Junginger et al, 2008, see Recent Research update)

So why do some people suffer from incontinence or leakage? This is a complex issue that can occur for a number of reasons and can effect both men and women. Some possibilities are:

- difficulty activating the front part of the pelvic floor after childbirth or in conjunction with organ prolapse

- inhibition of correct pelvic floor lift due to back pain or pelvic injury

- inhibition of correct pelvic floor lift after surgery such as hysterectomy, caesarian section or prostatectomy

- poor core stability and over active abdominal muscles or poor breathing patterns that puts pressure on the pelvic floor

Regaining control of your pelvic floor and continence takes some practice, but is certainly possible with correct advice and retraining. Why not try the exercise we describe below? If you would like further advice about exercises for pelvic floor control please contact us for an appointment on 02-97199114.

 


Enhance your Pelvic Floor control

 

  1. Imagine a triangle that has its tip at your pubic bone, and the back part of the triangle links your 2 sitz bones (ischeal tuberosities)                                 
  2. The first step is to relax your bottom and imagine the back part of the triangle staying wide (don't let your bottom squeeze and don't let your sitz bones squeeze tight at all!)
  3. Now keep the back part of your triangle wide and imagine gently lifting the tip of the triangle (your pubic bone) up towards your belly button. Imagine a string connecting your pubic bone to your umbilicus that is gently tightening upwards.
  4. See if you can keep this imaginary string tight and lifted as you breath in and out 3 times. Relax, and then repeat the exercise 10 times.
  5. Practice this exercise every morning and then at least 3 more times a day. Once you can feel your pelvic floor starting to work, see if you can turn this image on when you first feel the urge to go to the bathroom.

 

 

Recent Research Findings


Effect of Abdominal & Pelvic Floor tasks on muscle activity, abdominal pressure and bladder neck

Authors: B Junginger, K Baessler, R Sapsford, P Hodges

International Urogynecology Journal Sept 09

 

Abstract:

Introduction & hypothesis: Although the bladder neck is elevated during a pelvic floor muscle (PFM) contraction, it descends during straining. This study aimed to investigate the relationship between bladder neck displacement, electromyography (EMG) of the pelvic floor and abdominal muscles, and intrabdominal pressure (IAP) during different pelvic floor and abdominal muscle contractions.

Methods: Nine women without PFM dysfunction performed maximal, gentle and moderate PFM contractions, Maximal and gentle transversus abdominis (TrA) contractions, bracing, valsalva, and head lift. Bladder neck position was assessed by perineal ultrasound. PFM and abdominal muscle activities were recorded with a vaginal probe and fine-wire electrodes, respectively. IAP was recorded with a rectal balloon.

Results: Bladder neck elevation only occurred during PFM and TrA contractions. PFM EMG and IAP increased during all tasks from 0.5 (gentle TrA) to 45.7 cmH2O (Maximal valsalva).

Conclusion: Bladder neck elevation was only observed when the activity of PFM EMG was high relative to IAP increase.

 

What does this research mean?

Everything in life is a balance. Our Pelvic floor muscles are meant to activate and create a lift under the bladder in order to close the bladder neck and help us maintain continence. The pelvic floor muscles should turn on with a gentle contraction of the deepest layer of our abdominal muscles, as this also helps us to keep our back and pelvis stable (these muscles are also often desc ribed as our core muscles). If we try too hard and overactivate all of our abdominal muscles, such as when we hold our breath and bear down, this will actually put pressure down onto the pelvic floor and make it hard for this muscle to lift under the bladder. This may increase the likelihood of incontinence.

The authors suggest that gentle contractions of the pelvic floor and transversus abdominis muscles may be best for assisting pelvic control.