STAYING CONNECTED

Remember the old song that goes, "The hip bone's connected to the ankle bone, the ankle bone's connected to the ..."? I forget the rest of the lyrics, but I do remember ad-libbing every body part name and connecting it to another as I belted out that familiar tune. Little did I know I'd be speaking those same words to clients decades later while training them.

Aside from memory becoming an issue in the boomer and beyond generations (I really don't remember that song's theme), the connections - or connective tissue - between body parts begins to protest during these later years. Our bodies cannot function without these fibrous attachments, much like a door can't swing open and closed without its hinges. What's more, we can't see this tissue - we can only feel its protest when it starts to complain during a physical movement. In fact, overstressed connective tissue probably causes more of our exercise "ouches" than overworked muscles.

These connections between body parts are made up of a tough, fibrous, elastic substance called collagen. It is strong, yet flexible. They are called ligaments and tendons, and they are the movers and shakers of corporate collagen. Ligaments, for example, connect bone to bone at a joint. They allow for flexibility and movement, yet provide stability. The movement, depending upon the specific joint, can be in multiple directions. But each joint has its limit. If movement exceeds your individual limit, damage to the connective tissue will result. Ligaments, when torn, are lousy at self-repair. Without surgery, they can remain loose and thus affect stability and balance.

While ligaments connect bones at a joint, muscles are needed to power a movement. The muscles are connected to the bones by tendons. These guys are tough, too, and even less flexible in nature. Tendon tissue weaves around and between the muscle fibers giving strength and stability to the muscle. Blood supply to this tissue is limited, so healing and repair after injury is slow at best.

Both ligaments and tendons respond to strength training by becoming thicker, which helps them withstand the contractile forces created by the stronger strength-trained muscle. As we age, however, the collagen within them becomes more rigid. Water loss in the tissue reduces flexibility and thus increases wear and tear and vulnerability to injury.

Thankfully, just as bone renews itself, connective tissue cells also turn over, and this process is enhanced with strength training. Too much of a good thing - like excessive load or too much too soon - can trigger a breakdown. Gradual progression in exercise resistance is key in avoiding injury to the tissue. No sudden changes. Exercise programs must also emphasize all muscle groups to create a balance in strength. Imbalances in muscle strength set the groundwork for certain muscles becoming overused, and this can lead to damaged connective tissue.

My clients don't have to endure my singing a song about one body part being connected to another, but the lyrics can be found in my instruction. Connections - the ligaments and tendons - are the gatekeepers of strength training. A conservative approach - lighter weight and more repetitions - to start with can let the connective tissue adapt to the load being placed upon it. If the tissues don't talk back to us, then we know it's okay to progress in gradual increments.

Listening to your body's messages is almost an art. We are often poor listeners or ignore those messages when we want results quickly. But not listening will eventually derail your progress because damage will force you to stop your exercise program. And starting over from square one is never fun. So take it slow, know your fitness level, and stay connected.