WEEK 8 - FINAL EFFORT
WEEK #8 BONUS FINAL CHALLENGE: Post a video on our facebook group of the activity you performed during week 2 and week 5 that you wanted to improve on. Let's see what results you achieved after these 8-weeks!!
WEEK #8 AGENDA: Last and Final Exercise Sequence. Exercises focus on Upper Body, Core & Foot Drop.
WEEK #8 GOALS: Focus your effort on trying to get the best results you can. Perform the exercises 2-3 times a week and write down your final 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.
Impact of Resistance Training on Multiple Sclerosis
A Scientific-Research Study
A study published by Mary L. Filipi, PhD, ARNP; M. Patricia Leuschen, PhD; Jessie Huisinga, MS; Lorene Schmaderer, PT; Jeanna Vogel, ACE; Daryl Kucera, ACE; Nick Stergiou, PhD found some pretty amazing results after structuring a 6-month exercise plan for participants living with MS. The participants exercise twice a week for 50 minute sessions and their abilities ranged from mobile to barely mobile. Here are some amazing results the participants received:
1.) Balance and Cognition - Results showed a decrease in fatigue. Improves were noted in stride length...balance was also improved, resulting in a decrease in the fear of falling...
2.) Gait - Increase in strength resulted in increased knee extensor movement, hip exentsor movement and knee power generation during midstance. Increased range of motion at the hip after training indicates increased motion due to greater muscle activity.
3.) Conclusions: As is the case for the general population, exercise significantly improves the overall condition of people with MS. Participation in a structured resistance training program has positive effects on gait, balance, and level of fatigue, as well as cognition. Thus exercise, particularly a structured weight resistance program, should be considered an essential component of comprehensive MS care, to be used in combination with pharmaceutical intervention and physical therapy.
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 -- Doubling Down - 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
Founder of MS Fitness Challenge
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.
Exercise Physiologist M. Ed - BS Exercise Science NSCA-CSCS, ACE-PT
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.