The 8-WEEK MS Fitness Challenge
WEEK 4 - ALL ABOUT THAT CORE
Progress Sheet
WEEK #4 AGENDA: Learn How to Talk to Your Muscles. David Shares His Story About His MS Diagnosis. Perform Exercise Sequence.
WEEK #4 GOALS: Exercises focus on Core, Upper Body & Foot Drop. Perform all exercise 2-3 times a week and write down your results!
SAFETY TIPS: Keep a fan on you. Turn down your A/C to 68 degrees or COLD. Keep your hair off your neck. Remove any sharp corners or tables from your exercise area. Drink ice cold water between every exercise. Make sure to continue to breathe during the exercise, continue to remind yourself not to hold your breath.
Scientific Research
On Strength Training & MS
Did you know that scientific research has proven that Strength-Training // Resistance-Training improves muscle strength and functional capacity in multiple sclerosis?
A 12-week research study, performed by the Department of Sport Science at the University of Aarhus in 2009, sought to test the hypothesis that progressive resistance training can improve muscle strength and functional capacity in patients with MS. 1
The research consisted of having 2 different groups. Each group was made up of 19 people of moderately impaired patients with MS. One group performed resistance training exercises for 12-weeks while the other group performed no resistance training.
The result was that those in the group that performed resistance-training had significantly improved in knee extensions as well as functional capacity compared to the control group. The control group (those that didn't perform resistance-training) then performed resistance training and saw their knee extension and functional capacity improve!
Just like the participants in this study - you are strength-training! Keep it up and you will see results. Science proves it!!
FAQ
8 Week Challenge - SCHEDULE
WEEK 1 -- Laying Down the Foundation - Mobility & Balance
WEEK 2 -- Waking Up the Muscles - Foot Drop, Core, and Upper Body
WEEK 3 -- Walking Strong - Mobility & Balance
WEEK 4 -- All About That Core - Foot Drop, Core, and Upper Body
WEEK 5 -- Half Way Point - Mobility & Balance
WEEK 6 -- Perfect Form and Technique - Foot Drop, Core, and Upper Body
WEEK 7 -- Sticking with Exercise - Mobility & Balance
WEEK 8 -- Final Effort - Foot Drop, Core, and Upper Body
WEEK 9 -- Graduation!
"My mission is to change lives through strength training by providing safe and effective workouts to those living with Multiple Sclerosis all Across the World." - David Lyons
Certified Trainers With Years of Experience Treating Multiple Sclerosis
David Lyons
Founder of MS Fitness Challenge
Jeff Gotte
Exercise Physiologist M. Ed - BS Exercise Science NSCA-CSCS, ACE-PT
Along with MS Workouts, David works with organizations such as Multiple Sclerosis Foundation, Medical Fitness Network and MS Views & News to help educate and train both fitness professionals and MSers on the importance of fitness, nutrition, and mindset in battling this disease. David's goal is to bring exercise and healthy nutrition to every person living with MS.
In 2009, Jeff co-founded Practical Fitness in Austin, TX, a private personal studio specialized in strength training for busy professionals. Jeff has personally executed thousands of sessions with individuals dealing with many types of physical challenges, ranging from hip and knee replacements to lung transplants. Jeff also oversaw Practical Fitness strength training pilot program for individuals with MS sponsored by the MS Society.
