Exercise is not a quick fix, nor a magic pill, it is often overlooked as therapy; however, exercise is an evidence-based practice. As an American College of Sports Medicine certified Exercise Physiologist and Autism Exercise Specialist, I have taken on the task to lead the way and improve the lives of more than 1 million diagnosed with autism. At the start of the New Year 2020, we have implemented a specific interval-circuit with the autistic individual of 10 years of age and older. We are witnessing some fantastic results. Over the next several months, we anticipate gathering more autistic participants and we aspire to make a difference in the autistic community and the health and fitness of the autistic spirit.
Brain Health
Physical fitness pursued at an individual pace gives the participant more opportunity for growth and achievement. Resistance training begins at an easy pace with weekly consistency and builds into a structured pace that suit the individual. Five to 15 minutes a day improves physical and mental health. Chronic changes take place of in the brain with specific exercising. A protein growth factor in the brain called BDNF, increases with specific exercise protocol and helps make new neurons, called neurogenesis. BDNF also improves neurons connection with each other, synaptogenesis. Decreased neurogenesis causes schizophrenia, depression, Alzheimer’s disease and stroke. Increased synaptogenesis improves the brain circuitry and learning
Self-Regulation Health
Beneficial effects of exercise on the autistic individual are only attained through proper protocols. The exercise movements must be familiar and continuous. The equipment and movements should be simple to perform and the exercise program should be structured to create balance and reduce stress. Our specialized, interval-circuit training system introduces the self-regulation concept to the participant. This system helps the participant to recognize and regulate their speeds for a variety of exercises and the appropriate response is learned for each task.
Heart Health
Interval-circuit training ignites the body’s environment to adapt to quick physical changes which sets alight multiple positive changes; such as, increased oxygen uptake, muscle hypertrophy and a-vO2 difference. The arteriovenous oxygen difference is the difference in the oxygen content of the blood between the blood in the arteries and the blood in the veins. This is an indication of how much oxygen is removed from the blood as the blood circulates in the body. Moreover, improvement in heart size and strength occur with aerobic and strength training. All athletes have larger hearts. Aerobic athletes have bigger hearts, in relative size, than strength athletes. Strength athletes heart muscle walls become thicker and stronger with resistance training. Therefore, overall heart strength, respiration and muscle strength improvement is attained with the application of aerobic and resistance combinations.
Physiological Health
It is amazing of what happens within the body in just two weeks of specific interval-circuit training. Interval-circuit training increases the number and size of our mitochrondria, organelles found in most cells for energy production, which increases utilization of oxygen and endurance, decreases fatigue and lowers the risk for developing insulin resistance and cardiovascular disease. In just four weeks, beginners will see improvement in their baseline fitness level. Moreover, interval-circuit training boosts “overall” muscle growth because this type of workout requires the body to use more of its muscle tissue to perform.
Oral-Motor Development
Oral-motor development contributes too many necessary tasks to an individual’s overall growth. Weightlifting, breathing, holding breath, counting exercise repetitions and holding the head erect all involve oral-motor development. Counting out-loud of exercise repetitions supports proper breathing during exertion and is also a practical support for “sequencing sounds” and “purposeful speaking,”
Transition Health
Starting and stopping activities can be challenging transitions for the autistic participant. Predictable training routines can assist in alleviating anxiety and preventing stress. A controlled exercise environment is the key to training success of the autistic participant. When an individual has control over their environment it creates a feeling of being secure. The participants expectations of the environment are in order and predictable. An unpredictable environment is crowded, noisy and uncontrollable. Stress reduction strategies are crucial for getting the most out of any learning environment. The goal is to help the autistic participant who is over-aroused or under-aroused maintain a comfortable state so that focused exercise can take place. During exercise, blood pools away from the brain which relaxes the brain. For example, in meditation the brain centers involved in heart rate become more active.
Restricted and Multiple Processing Benefits
Individuals with ASD may have higher stress levels due to brain produced stress hormone levels being significantly higher than those of their typical peers. However, stress is not necessarily a bad thing. Stress on the muscles and bones of the body are how we improve their strength and ability. All input is received through our seven senses and then goes to our brain where labels of emotion and judgment are attached to the input. ASD participants can have sensory information processing challenges which may create additional stress. Activities of multiple information processing may be overwhelming to process all at one time; such as, stand on one leg, balance the body, watch the ball move and move the arms to catch the ball. This type of posture and motor skill exercise does have a significant impact on the participant’s gross motor development, cognitive development and sensory systems. However, restricted exercise movements are much more beneficial and quicker to build bone, muscle and strengthen ligaments and tendons. Restricted movements are when the participant is in a set position and is either pushing or pulling; such as, a chest press, back row or leg press. Resistance machines, barbells and dumbbells can be used to greatly benefit the autistic participant into muscular fitness and as an additional form of sensory integration.
Cardiovascular Health
It may be challenging to engage an autistic individual in a cardiovascular routine. A distraction may be the repetitive movement of the treadmill / elliptical or length of activity time may cause one’s attention to wander. Interval-circuit training involves a combining of interval and circuit training into one workout. The participant performs a short cardio bout between resistance stations; stops at each station to perform a strength or muscular endurance exercise and continues on with the cardio activity until it is time to go to the next station. This training regimen benefits almost any type of participant. Moreover, it provides diversity to what might be an otherwise monotonous training regimen to a participant. An interval-circuit training structure progressively increases the activity level of the participant and their cardiovascular fitness.
In Conclusion
Over the past few months, the positive feedback received from the autistic participant and their families speak for themselves. By using trained professionals and the right approach to teach exercise, it will become an important part of the daily routine of those with autism. By delivering evidence-based exercise in gyms that are more welcoming, we can transform a community.
