An Exercise Method Has Been Developed That Can Increase the Muscle Strength of Every Person From 9 To 90 Years Old

9 Yaşından 90 Yaşına Kadar Her İnsanın Kas Gücünü Artırabilen Egzersiz Yöntemi Geliştirildi

Pointing out the importance of increasing the functional capacity of the person for a healthy life, Physical Therapy and Rehabilitation Specialist Dr. Semra Ercan said, “Functional capacity is not lost, as one might think, simply from inactivity. Overloads as a result of physical and mental accumulations cause a decrease in muscle strength and functional capacity.”

Physical Therapy and Rehabilitation Specialist Dr. Semra Ercan, who developed the EFEE (Exercise for Everyone at Every Age) program to increase the muscle strength of the person, gave the following information on the subject:

“Health authorities recommend that people exercise to stay healthier and have a longer and more comfortable life. There are suggestions like “Take 10.000 steps. Walk this number of kilometers each day. Do weight training. Do pilates or yoga” for this. However, there is no standard program on how to do these. The EFEE program was developed to establish this standard. It was specially developed for people who have joint problems, health problems, and cannot go to the gym for fear of injury, to exercise and regain their health despite their problems.”

The Limits of the Muscles are Determined First

Emphasizing that the EFEE program is different from other exercises, Dr. Semra Ercan continued her words as follows:

“The difference between the EFEE program from conventional exercises is that it has a mathematical formula. Maximum muscle strength is determined by measuring the limits of the muscles on the basis of each muscle group, in a total of 13 devices. Then, the physical and mental stresses that directly affect the function of the muscles, the intensities of daily living activities, and the coefficients of previous diseases should be calculated. The maximum muscle power that the person can reach and the coefficients obtained by our evaluations are studied with a mathematical formula. Thus, the number of repetitions and kilograms to be used in each muscle group are revealed. Each term in the EFEE program consists of 12 sessions. At the end of each term, the strength of the muscles increases by 5-10%, and the functional capacity of the body increases.”

Increasing Functional Capacity is Important

In order for the human body to withstand all kinds of heavy physical and mental stress, it should ideally have an average of 80 percent muscle strength.

Saying that the functions of the muscles are extremely important not only in terms of exercise capacity but also in terms of general health, Yeditepe University Bağdat Street Clinic Physical Therapy and Rehabilitation Specialist Dr. Semra Ercan gave the following information:

“The primary function of muscles is metabolic. The metabolic activities necessary to provide the energy needed by all our organs take place in the mitochondria in muscle cells. The second is that we move and provide the energy necessary for this. Therefore, increasing the functional capacity of people is very important for the smooth continuation of life.”

Both Physical and Mental Stress Have Effects

Dr. Semra Ercan said, “For example, a 20-year-old person has physical and mental stress, works sitting in front of a computer, and has to think constantly. The tension this creates also causes tension in the muscles. These, in turn, result in mass function loss. If the person has enough muscle strength to not put a load on the joint, he/she can do it even at 90 years old. Even if there is severe degeneration in the joints, the joint is not overloaded. Therefore, inflammation does not occur in degeneration and pain does not occur. If the person does not have the muscle strength to do the job, even if there is no degeneration in the joints of the person, a load is put on his/her joints while doing that job. If the same job has to be done continuously in daily life, inflammation in the joints and gradually permanent degenerations, chronic pain, and diseases occur over time.”

Lack of Muscle Strength Brings About Many Diseases

Stating that functional insufficiency due to lack of muscle strength can invite many diseases, Dr. Semra Ercan said, “Joint problems, increasing frequency of diabetes, thyroid problems, heart diseases, hypertension, depression in old age, osteoporosis and obesity are seen more frequently and intensely in people with low muscle strength. The EFEE program also provides permanent gains to increase performance by reducing the risks of injury in terms of athlete health. It can also be used for therapeutic purposes in orthopedic rehabilitation. It helps to minimize the symptoms of the disease despite the existing diseases of the people.”

Anyone From 9 to 90 Years Old Can Apply It

Dr. Semra Ercan underlined that the program is important for the mobility of people of all age groups and for reducing the severity of their diseases and made the following statements: “The decrease in the functions of muscle cell mitochondria is a factor that facilitates the formation of many systemic diseases by causing serious disruptions in metabolism. Therefore, it is important to increase the functional capacity of the muscles in diabetes, obesity, osteoporosis, hypertension, and some thyroid diseases.”

Those Who Implemented the Program Talked About Their Experiences

Yasemin Mutlu (60) said, “Sports have never been missing in my life, but I have always injured myself by applying the wrong techniques. I thought I was exercising but hurt my body. In my own way, in the gym, I used to feel powerful when I was lifting those big weights. With the EFEE program, I feel much healthier, fit, and better with much lower weights. My muscles came back.”
Gülay Doğan (60) stated, “I am someone who takes very long walks. I used to play tennis. My discomfort emerged as a result of the injuries I had at that time or the stresses I had loaded on my body. But then the EFEE program became a part of my life.”