- Anatomy of The Spine
- Back Pain in Children
- Caring for your Spine
- Emerging Spinecare Trends
- Evaluation of Spinal Disorders
- Exercise and The Spine
- Intervention - Spinal Disorders
- Intervertebral Disc
- Non Surgical Options
- Nutrition and Spinecare
- Options for Spine Treatments
- Pregnancy and Back Pain
- Prevalence of Spine Disorders
- Sleep and the Spine
- Spinecare Introduction
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- Understanding Back Pain
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Spinecare Topics
Exercise and The Spine
Spinal Exercise and Ten Percentile Rule
Spinal Exercise and Ten Percentile Rule
Whether beginning a new spinal exercise program or training for a marathon it is essential to progress at the right pace to meet your goals and avoid injuries. The 10 Percent Rule is an easy way to gauge training progression and intensity so that you can achieve the greatest gain with the least exposure to risk. When participating in any exercise program, It is important to progress slowly in order to give tissues an adequate recovery from exercise sessions and to adapt to the increasing demands placed upon them.
Prior to beginning an exercise program you should obtain approval from your doctor. If you have a spine problem and wish to begin an exercise program for the spine, seek direction and clearance from your primary care physician who is familiar with your general health and from a spine specialist who is familiar with your spine health. Seeking advice from a spine specialist is especially important if you have suffered from chronic back pain and you have not been active. During the inactive period, spinal tissues can atrophy and weaken therefore making them more susceptible to injury with exercise.
If you are working with a physican, physical therapist or other exercise specialist you may be given day-by-day instructions for increasing the intensity of your exercise progam. In most cases however, individuals are given general guidelines to use in a self-directed setting. Many physicans and exercise specialists recommend the10 Percent Rule as a general guideline to help beginners avoid injury and still make gains in physical performance.
The ten percent rule is used to set limits on various aspects of exercise intensity each week. This guideline simply states that you should limit the exercise intensity or workload increase no more than 10 percent in any category per week. This includes distance, intensity, repetitions, the amount of weight lifted and the duration of exercise. For example, if you are lifting 100 pounds and want to increase the resistance follow the 10 Percent Rule and add no more than 10 pounds the next week. It is often necessary to progress in an exercise program to get the desired gains, but it is not always wise to increase the intensity by 10 percent each week. In fact this becomes more difficult as you improve your fitness level. The 10 percent rule is proposed to serve as an upper limit for weekly gains. The 10 Percent Rule does not apply to everyone. You may only be able to increase exercise intensity by 2 percent or by 5 percent in a weeks time. As you come closer to acquiring your peak fitness level, big weekly gains become more difficult.
The ten percent rule simply serves as a reasonable guidline for a progressive exercise program. Seek professional advice from your physician and other attending healthcare professionals before starting any exercise program.
Prior to beginning an exercise program you should obtain approval from your doctor. If you have a spine problem and wish to begin an exercise program for the spine, seek direction and clearance from your primary care physician who is familiar with your general health and from a spine specialist who is familiar with your spine health. Seeking advice from a spine specialist is especially important if you have suffered from chronic back pain and you have not been active. During the inactive period, spinal tissues can atrophy and weaken therefore making them more susceptible to injury with exercise.
If you are working with a physican, physical therapist or other exercise specialist you may be given day-by-day instructions for increasing the intensity of your exercise progam. In most cases however, individuals are given general guidelines to use in a self-directed setting. Many physicans and exercise specialists recommend the10 Percent Rule as a general guideline to help beginners avoid injury and still make gains in physical performance.
The ten percent rule is used to set limits on various aspects of exercise intensity each week. This guideline simply states that you should limit the exercise intensity or workload increase no more than 10 percent in any category per week. This includes distance, intensity, repetitions, the amount of weight lifted and the duration of exercise. For example, if you are lifting 100 pounds and want to increase the resistance follow the 10 Percent Rule and add no more than 10 pounds the next week. It is often necessary to progress in an exercise program to get the desired gains, but it is not always wise to increase the intensity by 10 percent each week. In fact this becomes more difficult as you improve your fitness level. The 10 percent rule is proposed to serve as an upper limit for weekly gains. The 10 Percent Rule does not apply to everyone. You may only be able to increase exercise intensity by 2 percent or by 5 percent in a weeks time. As you come closer to acquiring your peak fitness level, big weekly gains become more difficult.
The ten percent rule simply serves as a reasonable guidline for a progressive exercise program. Seek professional advice from your physician and other attending healthcare professionals before starting any exercise program.
