Hi, this is Gigi. Preston is being the new year and everything. I thought some of you may be joining me and making some New Year's resolutions. I've got quite a few pounds. I can lose. I haven't been exercising and I'm not interrupting good shape to this is a 1988 is going to be to your eye shape up. But how do I start? What should I do? When what should I not do here to answer my questions and yours to is Twin Cities physical therapist Tom Copeland who can help us set and keep our New Year's resolutions. Also, he would Vikings coach Jerry Burns really said earlier this week. If you have questions about Health Fitness or a sports injuries, whatever for Tom Copeland call us at 227-6000. He runs portfolio.Before we get to Tom Copeland this afternoon though. I really wanted to give you a chance to hear for yourself what Jerry Burns really said earlier this week. You may have seen the story on the Tuesday StarTribune under the headline Burns rips media for ripping Vikings and which burns was quoted as using several expletives getting a little testy. It gets close to this playoff game tomorrow at New Orleans and which the Vikes figure to get kicked up one side the field and down the other fortunately for us NPR's Mike Mulcahy was in Burns his office with his tape recorder during Jerry's Outburst so we can present to you coach for in his own words to go to his dick.Killer Instinct in in in in in back in the end of the championship in your ear your flat in the end all that. Do you guys got all the time? I don't deem a we're 8 + 7 + st. Louis to 7 and 8 the 10 best teams got in the playoffs and where one of them and are the Ten teams got to play up where the only team that didn't didn't profit buy a replacement team victory for the only team that was only three of the Ten teams that got in there and show you what you want about the team back into it and we started off to do be appointed to get in the playoffs and where in it. That's the way I look at who am I to argue with Jared good enough for you is good enough for me. Thanks to Jeff Walker of the MPR operations staff who put that Montage together and believe me friends every one of those sound effects covered up a big-league cuss word. But this is Family Radio Toronto portfolio. It's 4 minutes after twelve and a Happy New Year to you. Tom Copeland. Thanks for coming over. Happy New Year. JJ. It's always fun to be here Tom Copeland made of many officers with his physical therapy outfit in the around the Twin Cities. I was in the Twin Cities cuz you're in so many different ones that I can't pin you down as a Saint Paul physical therapist or a Bloomington physical therapist or anyplace else. I can't keep up to sometimes but we managed pretty well. I think in there eventually they catch up to me and and take care of me while we are here to take care of you. I hope today you some of your questions about them Health Fitness exercise Sports Medicine sports injuries, Tom knows a lot and he will answer your questions. If you just asked to 276 thousand of our phone number here on sportfolio to entertain your questions this morning to 276 thousand is a phone number to call keypad Hannah. Could you might think of something as we go along but whether you like me or entertaining thoughts of starting a new year's fitness program maybe for the first time Or you got the same problems as you do your particular workouts or training or whatever I might be able to help you out to 276 thousand is our phone number here on sportfolio time is also the physical therapist for the Minnesota North Stars hockey team that I guess we saw some just got the word from the people over at the Met Center Tom that has Craig hartsburg is going to be in uniform in the lineup tonight. He hasn't played for a few weeks because of a bad shoulder separation larksburg has been out for quite a while for a assorted injuries the most recent one of course is a shoulder separation, you know, where it's kind of like a sprain of some of the ligaments of the collarbone and other parts of the shoulder. A major injury for say over the Long Haul but it's something that that limits your ability to play for two to three weeks or sometimes four depending on how bad it is wild Hearts. He's pretty much at the end of that particular problem. He has a little touch of sort of she had but nothing that should seriously interfere with what he does and I can always had a serious growing problem in a problem with his hip that is been there for a Is it flares up from time to time and gives him quite a bit of problem this year flared up again? And and it was a little more serious than it has been in the last year or two and it took us awhile to get a real good handle on getting some good treatment on it, but that's pretty good. And I heard she's been skating. Well, we think he's ready to go. We've got our fingers crossed and I think you'll be able to play. Well. We're we're pretty excited about it talk about playing with peanut. Imagine Harshbarger's play with a lot of pain over the years. Is it maybe you can talk about this particular personal pain threshold. And and how what when you talk about playing with pain is smart to do I mean point is reached a point where you're doing more harm than good playing with pain, but sometimes there's a real fine line between playing with pain and playing with you know, we don't have anything against someone playing with paying per se but it's when they have to play with an injury is when we get concerned and there is definitely a difference playing with an injury means that you're not only going to be less than a hundred percent effective. You probably are running the risk of having a Greater injury which would even curtail you're playing time or even your career even further vs. Playing with pain and playing with some discomfort Pro Athletics all athletes for that matter have to play with a certain they have to understand that they should play with a certain amount of pain. But the find the fine line that the the gray area that a lot of times it makes it difficult to understand when you're going to be playing with pain when you're going to be playing with Andre heart. She's a little tough to get a handle on sometimes and I should back up and say it's usually a professional judgment, you know, how different joints should move you know, how how tight or how flexible muscle should be? You know how strong they should be and it's a professional evaluation by testing these various structures. You normally have a good idea whether it's an injury or whether the pain process that you're dealing with and you can pretty much allow the the athlete to participate or not participate based on these these these assessments and evaluations, but a lot of times it becomes a sort of the Gray area as to whether it's painful or whether it's an injury. Some injuries are a little bit more mystical than others and makes it a bit difficult to understand hertzberg is a little bit difficult to work with sometimes because our city as I think I don't know that he has a tremendously High pain threshold, but he doesn't talk about if he does he wants to play so bad that you won't let on when he's when he's having pain or when he's having an injury and sometimes it's very difficult to understand what he is and what he isn't right now. I think she's very honest and at this point and we he knows that it's very important that you not play with injury that if it's a little bit discomfort. There's a little bit discomfort involved with a little bit of a pain process then then that's a different story. So I'm pretty I'm pretty confident that the Archies right on with this this time and although he will be playing with some discomfort. We're pretty certain that he's going to be able to play without causing yourself any further problems an awful lot. Diagnosis and evaluation has to be based on the players own personal testimony about how he feels a lot of it is based on that. We have to interact with that athlete as to if what we're testing or assessing is causing discomfort or not. You know, sometimes you can feel laxity of the joints. They tear ligament you can test a torn ligament against a guy sound like that. You can feel the movement of the difference. But sometimes you've got gray area problems such as the groin or some times that they use new abdominal muscle injury pulls that we're seeing a lot of in hockey right. Now. Those are real hard to get a definitive answer about if there is definitely torn we can use this new process called an MRI magnetic resonance. Imaging which will show soft tissue damage. We didn't used to be able to see that more than a year and a half or two years ago all we could see it was a bone X-rays and that would tell us about bones but nothing about soft tissue. Now, we've got this new process magnetic resonance imaging which will tell us. Magnetic lines of force whether there's tear in soft tissue or not, but still it doesn't take that one more step and tell us about the strain or the irritation process. Sometimes it's there but it isn't a real definite Android isn't a real definite trauma to the soft tissues. So there's quite a bit in the process of determining when a person can play or not by what's reported To Us by the athlete. We have Twin Cities physical therapist. Tom Copeland's Our Guest on sportfolio this afternoon time JG Preston here on ksjn 1330 questions for Tom to 276 thousands are phone number is 227-6000 and we'll go to Minneapolis High bill. Play Tom. Yes, you have a private practice. Yes, I do one side and it take care of that but my right elbow is awful soreness get sore after I like I use a hammer and I'll get sore but if I do workouts with curls, it'll go away for a while after that. But then as it cools off, it'll take nap. Is there anything I can do about that? What tennis elbow is is a difficult indicated to take care of their is a number of ways to take care of it again, but it's based primarily on what's causing a problem and that needs a pretty good defended of assessment and evaluation of what causing it sometimes tennis elbow as a result of improper technique in swinging your hammer or using a tennis racket, whatever the case maybe it could be overused. You're using a hammer. That's too heavy for too long when you're not in shape for it or it could be a process of inflexibility. You could be too tight in certain areas. You don't have enough flexibility. You haven't warmed up properly before you use the instrument that you're using your hand normally speaking though. It tennis elbow is a is a result of overuse of a particular activity tennis elbow. I think the back up one step is his a problem that occurs at the elbow itself. If you will put your hand around your elbow and feel the outside bony prominence of your elbow. That's normally where the tennis elbow That's where it happens. This bony prominence usually is where the attachment of the some of the forearm muscles if you were Lay Your Hands flat on a table and the upper part of your forearm would be the muscles that attach to that bony prominence that usually a result of tennis elbow. The reason tennis elbow take so long to get well is because that attachment does not have a good bud blood supply and its blood supply is the key to all of our healing because of blood supply is bad because it's once it's injured. It's it's weaker and relatively easily more injured. That's the way to say it and I think I understand then it's easy to continue aggravating that's the case where you may be producing what we call Micro trauma small repetitive movements that normally speaking don't cause any strain to an area when it has become strain than normal stress then becomes a straining force and that causes injury and inflammation. So you need to take a look at to draw this out one more step. You need to take a good look at what's causing the problem with tightness weather at sweetness, whether it's a combination of the two and then devise a program that's based on helping get this cured does application of heat. Increase of blood supply to an area. I mean is that something as part of treatment of tennis elbow or not? You're trying to set me up for the ice heat, that you got Siri, but sometimes he is a thing to use. Normally we don't use heat on a tennis elbow really basically when I get back to our discussion between when do you use heat? And when to use eyes if you put heat on an inflamed area, so I just have tennis elbow it will make it worse it will cause the swelling to be increased it will cause the inflammatory response to get worse or to get greater and this results in more discomfort and a longer recovery. Whereas ice that's the opposite it will decrease the inflammation. It will decrease the swelling it actually acts as a chemical process to decrease the release of the substances that are part of the trauma process of chemical reaction, which will help with the Android process and then also using ice and when it's used correctly that is when you put it on till numbness is a is reached with the Andre this will actually cause a relaxation of the muscles that are in spasm when it doesn't hurt anymore. They're relaxed while then the healing will go along a lot better part of this is due to the fact that you helped increase the circulation obviously ice is going to be very cold and it's going to be uncomfortable when you first put it on but after it's been on for a minute or two, then the numbness starts to set in the anesthetic effect starts to happen and then you get the relaxation the increasing circulation comes about when you take the ice off it so it's one of our automatic responses for a body to increase circulation in area to warm it up. So as our body responds to an area of cold by sending more circulation there to warm it up to keep it working properly. We get the automatic increasing circulation and that's what helps with the healing process like banging your head against the wall. So it'll feel good when you stop to sort out here on ksjn. Physical therapist Tom Copeland Our Guest on sport fully loaded answer your questions about health and fitness and exercise where to buy in Columbia Heights High Time given that you're going to ride an exercise bicycle 20 minutes or half an hour a day. What's the trade-off between the tension adjustment that you have on there? And the speed that it says on the speedometer how fast you pedal which how do you get the best workout that I give him those two variables that you can change around exercise bike. So you have to kind of know how to deal with both of them together. Well, that's very true. And I think the critical issue is being missed however on whether you've set tension or whether how you how fast you pedal both of those are important and normally speaking. Those should be adjusted to your comfort level, whatever speed feels comfortable to you and whatever tension feels comfortable the primary goal that you're after. However Begin Fitness is to exercise at your target heart rate. Do you need to know what your target heart rate is to be and then from there you work as hard as you need to do to get your tart your heart rate into its Target Zone and really pulse of the important the important thing speed can be adjusted to what's comfortable for you tension can be adjusted to what's comfortable and then you adjust them accordingly so that you work hard enough to get your heart rate into its Target Zone. And as you get better conditioned, then it becomes more difficult to get your heart rate beating fast enough to get into an effective heart rate for you for conditioning. And therefore you need to speed up your bike and maybe increase the tension a bit but not until you're ready. I think the the rule of thumb is to is 2 in terms of time and duration and make sure you take notes on this is that you start with a a lesson 10 less tension on your bike so that you can pedal easily. You started to speed that's not so fast that you have to practically Sprint to keep up with it. But a nice steady even Pace that doesn't cause a lot of discomfort or pain and then set that speed intention. Add a setting that will allow you to cuddle comfortably for approximately 15 to 20 minutes. The first time this is 15 to 20 minutes. Once you've warmed up a little bit or again, whether you're just beginning a program on whether you're into it, if you're just beginning a program, I would recommend that the first two to three sessions be spent getting adjusted just to the exercise itself and not worry a lot about trying to get your heart rate into its Target Zone A lot of times people try to work hard enough to get into their target Zone and they wind up straining a muscle or working so hard they produce muscle soreness that so bad that they don't even want to think about exercising again. It's better to go slowly and progressed over several exercise session working up to the level of being able to achieve your target Zone rather than try to do it right away. So the first time I would recommend no more than about 12 or 15 minutes of a nice easy ride, and when you're finished you may of course you couldn't get your heart rate up. Maybe not reach your target Zone, but maybe a brochure Target Zone breathe a little bit hard but not tried so hard that within 2 to 3 minutes your muscle starts screaming and making if you're doing an aerobic work, then you're producing lactic acid in these are the things that you want to stay away from earlier in the early stages of your I want to say Rehabilitation. Early stages of your conditioning. And then that way you can progress into working at a at a good program where your in your target zone for a minimum of 15 minutes per time working up to possibly at length of time of 30 to 40 minutes in your target Zone at Target zone. Is it critical thing? You need to know how to figure that out kit can we can cuz there's a there's a fairly simple formula for that. Isn't it? Can we go through that are sure there is actually it should be adjusted according to Six Women if you want to take the figure of 220. And subtract your age. Okay, not to 20 - your age that figure then represents what we call your predicted maximum heart rate other words. If you were to do a test where you work under supervision medical supervision to the point where your heart was beating as fast as I possibly could ever beat. That's your maximum heart rate. We can predict that from your age and your sex without it having you actually go through that test and four women. The formula is starting with to 20 and subtract your age for men. It's okay. And then that is your predicted maximum heart rate now to get into your target Zone and let me back up a step and I'll tell you what the man says. We normally go off of man. You take 205 - half your age. Okay. Now these are two simple formulas. There's another formula that this called the Karvonen method. It's a little bit more in-depth a little more complex, but I don't think for beginning for beginners that we want to talk particular bought that one before man is 205 - half your age that gives gives you your predicted maximum heart rate. Okay. Now what what does this mean in terms of a workout for you, You're not going to know and you don't want to get it up to that. That's that's a dangerous level to be at what you want to be at is a percentage of your maximum heart rate for your heart to beat so that you are getting good aerobic conditioning your heart is getting Exercise your cardiovascular system the way you bring in oxygen the way you breathe the way that all of your organs are responding to exercise are given the best possible exercise that they can get and that's my working with your heart rate beating at a percentage of this maximum heart rate. Okay, these percentages vary depending on how hard you want to work or how old you are for the elderly those start at the elderly side of things for the elderly who are trying to do some exercise people that are in the age range of mid sixties and over. We really don't want them to get it more than about 40 or 45% of their maximum heart rate for exercise. In other words. That's a nice leisurely walk just nice easy swimming in the pool pedaling a bicycle without a lot of stress or strain as we get into more than middle-aged people are the people that are in a range of late teens up to the sixty-year-old for type of range age bracket. Add percentages anywhere from 60 to 75% of your predicted maximum heart rate. I would recommend if you're beginning a program that after your two to three day breaking that you started 60% of your predicted maximum heart rate. So you take 60% of that figure that you've just computed from subtracting either 220 - your age or 205 - half your age take 60% of that when you hit that for that particular figure then is what your heart rate should be at to get effective exercise for aerobic conditioning for people that are little better condition than they want to be a little higher than 60% and as you get into the program after several weeks or a month or two, depending on where you're starting in terms of your condition your Fitness level. Do you want to start increasing that percentage then usually for the average person if you want you were able to work for 30 minutes in your target rate in your target Zone. Without comfortably then you want to start increasing? Fat percentage for the first time that you're getting your target Zone don't go more than 15 minutes. And then the next time you do it depending on how you feeling. Of course, sometimes you're going to feel better some days and you are other as long as you keep it at a minimum of 12 to 15 minutes, you've had effective exercise for your cardiovascular system. Then as you get in better shape and you want to get better condition than you go longer periods of time and unless you're praying for some athletic event 30 minutes is usually the end result the end range of what you want to exercise 15 to 30 minutes somewhere in that range and then you just do it harder so you and then you do it harder and then what you do is you start up in your percentage of your predicted Max. So you want to move to SEC 65% or 70% or 75% I wouldn't recommend taking big jumps 10% job would be the greatest jump. I'd like to see you take usually 5% jump would be the best particularly if we're talking. About a relatively sedentary person who hasn't been a lot of exercise and they want to go up little by little it's much safer. You have a lot better feeling about your exercise program. You'd be surprised how much better you feel was just a little bit of exercise then then try to go out and do a very strenuous type of exercise to get into shape all at once. Okay, if it is the process of getting in shape of a very gradually and very carefully so that you don't back off from saying oh my gosh, this is killing me. I why did I ever think about doing anything like this go out a little bit of the time do it on a regular basis three to four times a week and then continue with it doesn't have to be every day and can be every day. But I don't recommend that either because then after awhile you get really tired of it three and four digit times a week is it is sufficient. This is all been we found all this out through research studies. It's gone on and it's been researched over and over again from many different directions. And that right now is the current thinking three to four times a week. A minimum of 15 minutes per session up to 30 minutes working at a percentage between 60 and 75 per-cent of your predicted maximum heart rate. I will I will volunteer my own figures here for just as a sample computation 02054. I will be 30 in a few weeks. So half my age is 15205 / 205 - 15 is 190 since I'm starting from scratch cake 60% of that which has 114 I figured that I don't care for it. So hot. So after two or three times of just getting used to my exercise has been like that. At home. I will then strive to get my pulse up to about 1:14 for a good 15 minutes, correct? And then work on LinkedIn that that direct correct. Before we go back two phones. I also want to ask you about actually figuring your pulse rate. What do you recommend for actually calculating that pulse rate while you're involved in the activity. What are several ways to do? That one is is by taking your pulse at your wrist. Do we call the radio pulse? The old the old. Well, actually the thumb has a heartbeat in a two and that sometimes gets confusing whether your thumbs beating or whether your your wrist is being so used your index finger and your second finger and put that across the inside part of your wrist and other words if you were looking at the palm of your hand if you put your fingers in the crease of your palm right at the base of your hand and slide that down just a little bit on the thumb side of your love your wrist. You will be able to find a pulse beat over there a heartbeat if feels like it, okay that that is supposed to wear you would check advance. There's also what they call a Carotid pulse which is up in the throat area, but that's a little more difficult to find. We normally recommend finding it at the wrist. Then what you should do is you should take it for 10 second count see how many beats you could get in that 10-second count. So if if you are and * 6 OK and that gets a little bit tricky, but pretty soon, you know that 20 if you get 20 volt 20 beats and that 10-second car. That's 120% rate of 120 per minute. So 6 * 20 is 120. So that's about where you would want to be 19 to 20 beats in a minute's time is fairly easy to do that doesn't take a whole lot of work to get your heart rate up 214-220 that doesn't have to be exactly 114. You know, I'd give or take a few beach one way or the other another method that you can use that is becoming popular as when I like to use I do my aerobic work on a stationary bicycle and I like to use a pulse meter. There's several ways to do that. They have some fairly sophisticated ones that you can attach to your chest or are you they've got something that will test your finger or there's others with a little clip that you can clip on your earlobe. There's a good heartbeat in your ear lobe and what these will do these will set your heart rate and then throw out a little digital monitor for you exactly what your heart rate is as you're going to long it'll it'll calculate about every 4 seconds or so what your heart rate is and all you have to do is watch that digital readout. It works really well on a stationary bike. Just watch the digital readout and then it just how hard you work up or down to kind of keep your heart rate in that particular Targets on the traffic to me that that is pretty easy cuz I like to to do some reading or some other things that occupy my mind while I'm riding that's really easy just to glance at that digital meter. I did not but yeah, that's exactly right now available in the Sporting Goods. We have time on the show, and now we will let you ask your questions and I will answer them Twin Cities physical therapist Tom Copeland Our Guest on sportfolio this afternoon, I'm JG Preston, you're listening to ksjn 1330 Minneapolis-Saint Paul. My phone number is 227-6000 and looking back and take some of your questions for Tom Copeland just a minute. The new year has brought a new lineup on Saturday night's to 1330. We've expanded our lineup of Newstalk and variety each Saturday evening here all things considered at for Firing Line at 5 monitor radio at 6 joint Noah Adams for good evening at 7 and stay tuned at 8:30 for the read to me series at 9 another new program Car Talk followed by the Jazz image at 10 as always if you want to come in on our programs collar comment line 24 hours a day at 298 1330. That's 298 1330. 12:30 on this cold Saturday afternoon. It's going to get even colder fact, I guess by Monday or Tuesday morning and could be down in the twenty below are temperature range before the hours over. I hope Tom and I'll get a chance to talk about outdoor activity in those kind of conditions and maybe what do you Runners can do to adjuster when you need to sit out those kind of things first. Let's go back and take some of your folks that I've been waiting. So patiently standing by to talk to Tom Copeland and give you a chance to ask your questions. He runs portfolio will go to South Minneapolis Jerry. Thank you for your patience are the question I had for Tom was about approximately a year ago. I did some splitting of wood up north and I got a tendonitis in my my left forearm. I went to a sports clinic which I will not name and they gave me a prescription for Motrin and they said to assign me to some physical therapy know I was negligent and getting to the physical therapy. But I was wondering my question is basically what should I expect what type of physical therapy surrounding would be? No good. I was a Collegiate gymnastics for three different colleges and I was in karate and Judo but the last three years I've been doing behind Rehabilitation Counseling and I haven't been working out at all. I want to get back into working out. But this when I start to exercise left arm gives me trouble and I just what should I expect with physical therapy for tendonitis of the crossed-out the carpal tunnel. They said it wasn't carpal tunnel so that I'm just wondering you think they'll be icing it or can I use a water treatment or is there something I could be doing those kind of my general question? Okay, Gary that Jerry that's a good question. I think there are probably several phases that you would face in a good Physical Therapy Program. When you when you get started and indeed I would recommend that you do I think it is evident at this point that it's not going to heal by itself and then professional help should be should be followed. I think your position probably gave you some good advice what you can expect in a in a good Physical Therapy Program, but first of all to have a physical therapist do an evaluation of your condition to find out what muscles are too tight because there will be some you find out which muscles are too weak and again, there will be some because these conditions become president after an injury you stop using muscles because they hurt and when you don't use them you start losing them so those will need to be strengthened. And then also they will try to ascertain how much inflammation is present and depending on what they find as far as the inflammatory response. They will use heat or they will you Dice and in that all just depended on the assessment for the evaluation is done the first part of it or the first phase of your therapy will be to help get rid of the inflammatory response get rid of the discomfort. You have threw some what we call modalities. They may use ultrasound. They may use ice that you may use a muscle stimulator or different forms of electricity. Now that may sound a little barbaric but we're finding a particular in today's new sophisticated a technology that you're different forms of electricity are very comfortable and they're very effective in their use and then once the inflammatory response has been dealt with then more towards flexibility and strengthening exercises will be added to the program with some of the modality usage has some of the some of the ways that we get rid of the inflammatory response or dropped off and threw out all of this process. You would have a program that you should be doing it home. And if it's not just up to the physical therapy 1 hour Play three days a week to take care of your problem. But it's your responsibility to participate in this every day a day long. Following the advice of your professional therapist on what you should be doing. What you should be doing to take care of this as you go through your recovery process ultimately and hopefully this will be taken care of and you will be able to get back into a fitness program. Now, there are also a lot of things that can be done to start getting back into a good fitness program that don't involve using the wrist and I think by discussing this with your therapist, you could find some things that you could begin doing for total body fitness aerobic fitness that don't necessarily necessarily prohibited by this inflammatory response for this tendonitis of your forearm musculature. So, I hope that's answered your questions and I thought that I would encourage you very much to see got your physical therapist and get started on this program right away just a little apprehensive there. So maybe it doesn't sound so bad. Not your talked about it a little bit. The phones with some more of your questions for Tom Copeland Twin Cities physical therapist and we'll go to st. Paul next. Hi Bill aerobic exercise for winter. What do you recommend for a former hockey player with tenderness who hates to swim in his leery about running because of the concussion on the knees, and I guess I'm also wondering if if bicycling ultimately hurts or helps knees. Well, as a general rule bicycling is very easy on knees depends upon the new problem. You had their some conditions that it could aggravate but basically a stationary bicycling is what we recommend for people with knee problems that are trying to avoid the jarring or the shock that you get from jogging walking. Sometimes is an alternative to jogging and if you have good shoes with cushion shoes then walking is a good program as opposed to jogging stationery bicycling is excellent and usually does not bother the knees. But again, if if there is a problem with an a that has to be evaluated and find out why you're having problems with the news and then work into another program to close to the pedals and get your knees squished up for quite often. And that's the truth to JG that when you do have the receipt adjusted properly it will cause more strain on Annie's but given the fact that you're just your adjustments are correct. There are some conditions of the news that could Aggravated by use of a stationary bike and that needs to be evaluated to help you with that for the next hockey player piece of equipment that you might be interested in is one of these Nordic Track cross country ski machines there stationery cross country skiing machines in that you can see the an ad for those in almost any Airline magazine or practically any magazine that you pick up these days. I know it's in the New Yorker. It's in traveling it sits in a number of different magazines are having a treadmill kind of thing. It's kind of like a cross country skiing on stationary. It's an excellent form of aerobic conditioning because the way the machine is designed is not only do you use your legs as you wouldn't a cross-country action, but you also use your arms with it in that is used as your upper body musculature as well as your lower extremities that you have like a full day and they have a fairly much into that type of an exercise in fact Probably one of the best pieces of equipment is made right here in the Twin Cities out Shakopee does NordicTrack people so I would I would suggest that you can take a look at that that is also very easy on the knees and for sulfur wintertime NordicTrack. They can be done inside stationery bicycling walking program maybe in one of the malls or go out to the Metrodome and pay your back and walk around and there's a number of things that you can do and if any of these or all of them continue to aggravate your knees then I would say six in professional help to modify what's going on, or maybe there's something that can be corrected to help you and I might add that while we're talking about all these conditioning programs before you begin any of them. You should have a good physical examination by your physician and tell him that when you're having your medical exam that you are having this because you want to start exercising because you want to get into conditioning program and have him make sure that what he looks for and what he checks are things that would make Sure that you're in good shape or and should I say that you're healthy enough to begin exercising because there are some conditions that if they are prevented upfront could cause you some serious problems. So make sure you have a good medical examination a good evaluation by your physician with that in mind with that in mind exactly 22 minutes before 1 with Tom Copeland here on sportfolio. I'm JG Preston to 276 thousand the number to call will try to get to your health fitness exercise related questions today have a car standing by in Bloomington High Gym. I have a question. Number one. I'll give you a few Givens. I'm 68 and I drunk every morning. I haven't missed now for 15 years. That's great Run 1 mile another two mile, but I don't eat the 10 miles a week now and I notice when I come in a dress warmly and I come in and I noticed it wasn't just a heartbeat is back to normal and I feel good. I just hate to stop at now. I have I built up an acceptable level of exercise challenge. Should I continue this? Should I become more sedentary, which I don't look upon with favor. Well, I think you're doing just exactly what's right for you. I wouldn't recommend you make any changes anybody that is a program as as yours and has adhered to it as religiously is you have is doing just great. The fact that your heart rate is coming back to normal very quickly is an excellent indicator that you are an excellent physical condition. The one thing I might suggest you want to do to to make sure that you're exercising in your target zone is to check your heart rate from time to time when you're running. Figure out the formula. We talked about 205 - half your age take a figure and I would say someone of your physical condition would probably be able to handle us the 65 to 70% of your predicted maximum heart without any problem. Even a better get that age particular be given his past history of 15 years of running practically everyday 65 to 70% of your target Zone and and see if your heart rate stays in that particular zone for 12 to 15 minutes while you're jogging. I think I would be an excellent predictor. There be no reason for him to consider slowing down at absolutely not he should continue. I think the more you exercise has and continues to exercise as he has the battery of field the better. He's going to be in the long run in terms of his health is health will be much much better in a long-term lessons gyms are run or we might as well get into the whole business of temperature in and running cuz the folks to do like to run outside or going to have somewhere they've had some problems I guess in the last couple of days and got some more coming. Maybe you can talk a little bit Tom kind of open-ended about temperature and running and both in terms of clothing and other kinds of things what you should do to prepare for it and when you should stay inside, well, there's a there's quite a few things to think about when it when you're going to be running outside. Of course you seen some of the Fanatics that are out there running at 20 below and 25 below zero and wind chills of 40 and 50 below. I I think that that's going to turn it a bit to the extreme. However, it doesn't mean if you can't exercise outside a lot of factors to be considered in addition to the cold weather. Do you know whether it's I see whether it's snowy a number of those kinda Factor. So make sure that you're thinking properly and not just going outside to run to be because you have to run their alternative methods going inside to run and I would suggest that for the average person the people you see outside running are usually the people that are really Conditioning and training with a with a major goal in mind the big thing. I think you have to be careful about when you're outside exercising is to make sure that you have on clothes that are in layers cotton types of clothing. So they have a chance to breathe. If you go out and heavy one layer clothing types of clothing your body's not going to have a chance to breathe. You're going to actually build up too much heat. You're not going to have a chance to get rid of some of the heat. You're not going to have a chance to perspire the way that you should so you should have several layers of clothing when you go outside. When did the temperature starts getting down and up the 10 below in Rangers. You want to make sure that you've got proper protection for their your nose and your ears and and your face because even though you were out running and you don't realize it is very easy to get frostbite of the Exposed Skin particularly and areas that have difficulty getting circulation to them. So make sure that those are well-covered make sure that you've got a hat on because a lot of you You can get too much. He lost out of your head. If you're not wearing some sort of a stocking hat or something to keep it warm. So I would say that went outside, you know, where several layers of clothing wear clothing. It will breathe easily that allow the heat to go out a little still keep you warm. It allow you perspire the way that you should and then use good common sense if when it comes to real dangerous cold temperatures, is there a point either an air temperature wind-chill that you would say unless you're really happy. You're one of those two people that would have something specific in mind don't go out. I'm I haven't seen it a public figure on look what's actually recommended but I would suggest that any time it starts to get below 10 below zero that they want for sure. Stay inside. People. Say G symbol. Oh that's cold. But if any of you ever been outside cross country skiing or exercising in that type of weather if you wear the clothing as I've talked about you're actually pretty warm and you can even work up a pretty good sweater in those temperatures. It's just a matter of realizing that it is that cold out in that once you're finished excercising. It would be a good idea to you know, get to get inside and not sit around and cool off too fast. Okay to 276 thousand our phone number and Tom Copeland answering questions about the fitness health exercise and athletic injuries today. Go to Minneapolis. Hi Patrick. Thanks for waiting. I was curious to find out if a different countries have different Health standards for what's appropriate blood pressure is serum cholesterol. I never thought about that. I thought I'd just would have assumed that's one kind of universal physical body type thing, but maybe not. I really haven't seen anything in my experience. Am I reading that says there's a major differences that's not to say that there isn't or more. They're having their art but I really can't answer that question. I suppose it the medical literature is international enough in scope. A lot of the stuff would standardized after a while when I would say that the majority of it is standardized but you will find changes in the standard literature it depending on the different countries and their habits of the reading habits director size habits some of the countries outside of the US have more efficient their diet and we do others have a more of a lifestyle. That is Necedah Terry the Tarzan you'll find some I think some changes in how their body responds to the different dietary habits are the different exercise, but I don't know that there is a Difference in some of the profiles that they expect to find for people outside of the United States this portfolio here on ksjn 13th. I have a car waiting in Mendota Heights High Doug to questions the time when I'm probably putting dark the other one little bit more involved and I'll ask the second one first and entering an early middle age 36 now and I have always been quite active. But I have found in the pattern of my lifestyle is well, I'll let you know. I I I roll all summer long has a greater robic Sport and that about the time it start getting cold and less appealing to Rolling hunting season comes along. My aerobic exercise is extremely limited. It'll stay that way until it's enough snow on the ground to start cross country skiing. So I took a month to two months without doing daily or regular aerobic exercise. So then when I start up again with this, although I feel you know, that my heart is probably still in pretty good shape. I've gained weight and with reference back two times earlier discussion about how a person who has been Left at Terry and house. They want to gradually work into fitness again. How does someone and I like myself who probably for 6 to 8 months out of the year cumulatively is working out at a if not a competitive level certainly Hive a high-level Bentonville AR do we need to file that same discipline routine is starting out very slowly or can you come in with a more elevated level If he if you watching your heartbeat in your body? Correction is I wish I wonder if Tom can comment a little bit on heaven and we use of caffeine and how that affects the heart and fitness is Doug and I have you I'll have the time answer them in the order that they were asked as soon as I finish the swallow coffee. Do you answer your longer question first? I think that there's probably a couple of parts to it. But I would say that first of all one of the dangers in a person who has his exercises as much as you do but has some significant layoffs from time to time. Is it in creating more of a musculoskeletal injury. If you don't come back with more Grant with a more gradual type of intensity of your program, you have to take a look at both your cardiovascular system adapting to exercise as well as your musculoskeletal system your muscles or joints your bones. They also have to be in tune with an exercise program and not only are you changing Or I should I say coming back into an exercise program after several months or layoffs. You're actually exercising a different set of muscles in a different matter. If you're going from rowing to something like cross-country skiing here using different muscles you in a different way you're using different joints in a different way. And so those have to be a custom become accustomed to this specific activity that you're involved with there. Any what we call this we have what we call the said principle specific adaptation to imposed demand. Okay, that's a lot of words that say that your body get used to doing in particular activity. And when you change that activity has to get used to that new activity all over again. So in reality if you're coming into cross country skiing you really coming back into an activity that you may be having done for 8 or 10 months as opposed to not coming back into an activity after only having laid off for two or three months. Now your cardiovascular system doesn't always know the difference, you know, it knows it's getting to demand placed on it and it's in Working well, so there is a tremendous carry over for your cardiovascular system that you don't have to worry about in the point. I'm getting at is that your cardiovascular system will be able to handle the workload but maybe your musculoskeletal system can't and so you have to pay attention to your musculoskeletal system. So you don't produce an injury so you don't get the tendonitis in your knees or hips her that you don't produce a back strain by working too hard. I'm in an area that you're not accustomed to so yes, the progression does is important to progress back into an activity. I don't think it will take you nearly as long however to get back to the level. You need to be the Challenger cardiovascular system to get it at the level that it was or where you want it to be but you have to be aware that your your musculoskeletal system has to have this changes. It has to follow the said principle to to get back to the level you wanted to be at. Okay now about caffeine about caffeine while there's been some research done. We've seen it that that Photo of coffee will improve performance if it's taken on the day before performance is done in terms of prolong usage of caffeine. I think that they're starting to get some fairly good documentation. Now that that to prolong use of caffeine is it has a detrimental effect on her body. There's been so much research on it that I really hesitate to comment one way or the other but I think we're beginning to lean towards the fact that too much caffeine is not good for you in a number of different directions. So if you still like coffee with, you know during the day then maybe switching to a decaffeinated coffee after a couple to a regular coffee might be the way to go to caffeine is a diuretic, isn't it? It it it it is a diuretic crime. Then that's got to have some negative implications for any kind of long-term exercise program. I would think You're not well yes or no, but I think the main recommendation right now is that that it's a good idea not to to have too much coffee a cup or two a day is probably okay, and then beyond that. I think you're you're starting to run into some problems diuretic is one of them. I think there's a number of issues when you're dealing with prolong caffeine usage. Okay, Tom Copeland Twin Cities physical therapists are guests here on portfolio about 7 minutes before 1 when we have Associated Press News, and then Mark istat as the week in review for we go back to the phones and answer a couple more of your questions. I just want to let you know what's coming on coming up on take out on Monday afternoon Iran, ksjn 1334 NE know how you know, you not to play anything babe. I do this myself. I do it all by myself Monday afternoon at 1 on take out. The best friend is going to have three former football players in year, one of them witches. You still wear a football player and maybe again if Peter najarian also Carl Eller and Joe senser. And those three gentlemen are going to talk about life after football adjusting For the Working World when you get done with your playing career some of the things that they've had to come up against and making their adjustment at different times of their lives from being a player to being an ex-player. So Carl Eller, Joe senser Peter Nigerian will be the guest with Beth friend Monday afternoon on take out here on ksjn 1330. Those poor people have in common is that they're all alive, but I'm sure Beth will find a way to adjust those massive Hawks of football players in here now back to the phone into more of your questions on take-out will go to Minneapolis Carol. Thanks for calling. I have a question about energy expenditure on a rebounder. How does jogging on a rebounder compared with jogging on a hard surface? Is it about 1/2 3/4 or so I could trampoline kind of thing. Well, I think the main benefit of jogging on a rebounder is it there is much less trauma to the extremities to the joints the muscles the musculoskeletal system. I seen a couple of pieces of research on any energy expenditure in terms of a proportion really hasn't I should say it hasn't been in proportion to running and I have to be honest with you. I can't remember exactly did the exact details of the research. I saw but the energy expenditure on a on a trampoline on a mini Tramp type of the apparatus is significantly less than jogging or walking or running it and doesn't have nearly as much cardiovascular affect according to the research and according to the literature. Then it originally was thought with running on a mini Tramp just because it absorbs so much of your energy that the rebounder type of device. Well, I think that's part of it. And then I think there's also a lot in the rebound part that propels you back up as opposed to using your muscles to push yourself backwards the energy after a while just becomes a self-perpetuating type of movement. That doesn't require a lot of energy. Does it become the kind of thing where you would then just have to expand your duration of doing it or maybe you couldn't even get up to your your target rate using the well, I think you'd have to expand your direction and then it but then again you still would not be able to get up to your targeted for some fishing long. Of time, but I have to be honest with you. I don't know exactly what the percentage is. We're not going to get to everybody was holding on the line right now. I'm sorry to say times always a popular guest and I promise we'll get him back in a few months and get to some questions. We don't get to today, but we'll go to Anoka now. I run recovery rate vs. Heart beat rate. I'm a 46 year-old male act if you're around and Racquetball when I take aerobics or or run on the side, it seems like I run ninety 95% of heart rate and it's real hard for me to get it done with even minimum exercise get my recovery rate is very very quick. I can be in the 60s or 70s within 30 seconds after exercise. I'm wondering if there's something I should be concerned about or is that just an individual difference? That is a real good question. When you're at the far end of our bell-shaped curve in terms of what people we can expect from people. I would say that what you might want to consider doing is having that question evaluated by an internist the test, especially in cardiovascular work that it is in tune with exercise and exercise prescription and find out exactly what is going on at the probably I don't know if you had a stress test, but it might be worth while exploring the possibility of having a stress test to find out exactly what's going on. Okay, let's get the one more question on your I think we have time for at least one more go to st. Louis Park and thanks for calling. Cartilage. Where is Daddy? Very comfortable. I was wondering if mr. Copeland could say what to do. I'll give you about a minute to tackle this time. Okay. Well if you if you've got a problem with your knee that's associated with the meniscus in Destiny cartilage and you still having problems with it. I don't know if you've made the basis of how long it's been back since you've been back to see your physician or whether it was an orthopedist for a family practice doctor that made the diagnosis. But if it's been there several weeks or more and you still are having problems, I would recommend that you go back to see your doctor. I would recommend that you see an orthopedist if you haven't and find out what's going on. This is one of those cases where we talked about bicycling may be aggravating to the knees if you got a torn piece of cartilage or a college that's that you're having problem with it, maybe getting compressed and continuing the aggravation. So I would get it checked out. If there is a number of things that could be causing the problem to be prepared. She waited and you're going to need to seek some professional advice so you can get some Hands-On evaluation and get some real good expertise on what Going on. I don't think that's something I can answer all over the radio Okay, Vivian St. Paul Dorothy Minneapolis. So, I'm sorry that I can't get you on the line today. Thank you both for calling. No one sees me next time good time on your question. Still applicable try to call him right at the beginning will get you on first. I would have choked to death on something in my throat or I think it's either when I cough. That helped a lot. Thanks for coming over. It's always nice to hear what you got to say in the hope. You have a very happy New Year. It's always fun to be here. JJ I enjoy coming and thanks for the invitation and I'm hoping I can be back again soon get you back in the springtime go in the next cycle Twin City physical therapist has been our guest today on sportfolio. My thanks to our associate producer Sue winking while so answer the phones today and work technical the guy Dave sleep Flawless Dave. Thanks, a lots of Jeff Walker who made Jerry Burns his comment suitable for broadcast next week in reims portfolio. My guess will be Washington Post college basketball writer John Feinstein author of the best-selling book a season on the brink about Bobby Knight in the Indiana Hoosiers. I'm JG Preston. Thanks for listening. I'll see you next week. You're listening to the news and information service of Minnesota Public Radio. Ksjn, 1330 Minneapolis-Saint Paul from the Associated Press is next after which Mark hiestand has the week in review.