If a muscle is tight the opposite muscle is probably weak and extended.
by Cary Raffle
If you're looking to improve your "flexibility" stretching alone may not be enough. When a muscle is tight chances are that the opposite muscle is, in a sense, all stretched out and weak. Your quadriceps and hip flexors may be tight from sitting all day long, which puts them in a constantly flexed position. The compensation is that your hamstrings and glutes are weak and extended. Your pecs and front delts tighten as they turn in to work on the computer or drive, and your rhomboids and lower traps get all stretched out. They might even feel sore. As your inner abdominal core muscles become weak, your lower back tightens and arches putting pressure on your spinal cord and disks. We think of muscles as agonists and antagonists, working in pairs. When a muscle becomes tight, we think of it as being "overactive." If you're only dong stretching of the tight and overactive antagonist muscles, you're missing half of the equation - the weak antagonists.
Many of my clients are familiar with training techniques that we use to work on these problems, especially targeting exercises that strengthen weak antagonists. In fact, many typical office workers should minimize or avoid many exercises altogether because they target overactive muscles. If you've got big, tight calves like me, you probably don't need to work them but you might want to work the tibialis in front of the leg. If your knees turn in, you don't need to work those tight inner thighs but you will want to work on your abductors, gluteus medius and maximus.
There's also a whole area of hands-on stretching that uses the principle of reciprocal inhibition, called neuromuscular stretching or PNF (proprioceptive neuromuscular facilitation) or contract-relax. In this technique, the 'stretchee' activates the antagonist muscle to resist against the stretch, then relaxes as the 'stretcher' gently extends the tight muscle. This isn't something to try on your own or with your workout partner, as there is potential for overstretching and injuring a muscle without proper training.
Two final points on stretching: You should always warm up before stretching. Your muscles respond better when warm, there are actually enzymes released that make the stretching (as well as your workout) more effective. Second, stretch your tight muscles don't waste time on the muscles that aren't tight. It may feel nice but if your quads are tight as could be, chances are that your hamstrings aren't and you don't need to waste your time.
5/25/2007
What are you Training For?
Different weight levels, repetitions and sets cause your muscles to develop or "adapt" in different ways. Here's a rundown of what these are all about, we'll review the way to train for these specific goals in the article below.
Strength is the ability of your neuromuscular system - your brain, nervous system and muscles working together - to generate force. A big part of strength is neurological. (We've all seen someone who doesn't look very big but is very strong).
It is helpful to think of two kinds of strength. Maximal Strength is the type of one repetition strength that powerlifters train for. Endurance Strength is the ability to produce force over prolonged time, important for marathoners and most of the rest of us.
Hypertrophy means getting bigger muscles. Fast twitch muscles fibers typically hypertrophy more than slow twitch or endurance muscle fibers. Weight training programs for those seeking hypertrophy need to target the fast twitch fibers. There is also a neurological component, as the nervous system needs to establish a connection to the maximum number of muscle fibers in order to get them working and growing.
Power applies to generating the maximum amount of force in the shortest period of time. The brain, nervous system and muscles work together to hit a baseball out of the park. Training for power generally involves quickly moving both heavy and light loads.
Strength is the ability of your neuromuscular system - your brain, nervous system and muscles working together - to generate force. A big part of strength is neurological. (We've all seen someone who doesn't look very big but is very strong).
It is helpful to think of two kinds of strength. Maximal Strength is the type of one repetition strength that powerlifters train for. Endurance Strength is the ability to produce force over prolonged time, important for marathoners and most of the rest of us.
Hypertrophy means getting bigger muscles. Fast twitch muscles fibers typically hypertrophy more than slow twitch or endurance muscle fibers. Weight training programs for those seeking hypertrophy need to target the fast twitch fibers. There is also a neurological component, as the nervous system needs to establish a connection to the maximum number of muscle fibers in order to get them working and growing.
Power applies to generating the maximum amount of force in the shortest period of time. The brain, nervous system and muscles work together to hit a baseball out of the park. Training for power generally involves quickly moving both heavy and light loads.
How Many Sets and Repetitions Should I Be Doing?
An exclusive to Your Fitness Newsletter by Cary Raffle.
Gym Science - Ask the guys in the gym how many sets and reps to do and you'll get almost any answer. You'll hear about people who "got big" doing this and didn't get big doing that, or their own personal experience. Or that "it doesn't really matter because everyone is different," and you need to do "change it up" periodically. They may have stories of a body builder they know, but most of us aren't body builders and don't spend the time, follow the diet or take the supplements and risks that a body builder might to achieve results.
Exercise Science - As an alternative, you could turn to a large body of scholarly research on exercise programs published in peer reviewed journals in which all kinds of people - from young athletes to normal healthy adults to the elderly - were tested and results were compared. The studies considered the different goals, summarized to the right, and are fairly consistent in their findings and lead to the following recommendations. The following recommendations for sets and repetitions are from the National Academy of Sports Medicine:
*1RM=1 Repetition Maximum
We all have a different mix of the 3 muscle fiber types, different diets, and our bodies respond differently to training, however, these have been proven to produce the desired results among thousands of people studied in research. Within 4-6 weeks, your neuromuscular system adapts to a particular workout or training regimen, and you experience a diminishing return on your efforts.
For best results, most people should Periodize their training and cycle between 2-3 different phases of training - or different progressions of weights/sets/repetitions within the same phase - on a 4-6 week basis. An added benefit to Periodization is reduced risk of injury; doing the same workout on a long-term basis is similar to working on an assembly line and increases the risk of repetitive motion injuries. For an article about periodization, scroll down through my weblog.
For those of you who would like to read a very detailed and scientific review of this subject, click here to download a copy of the American College of Sports Medicine's Position Stand: Progression Models in Resistance Training for Healthy Adults.
Gym Science - Ask the guys in the gym how many sets and reps to do and you'll get almost any answer. You'll hear about people who "got big" doing this and didn't get big doing that, or their own personal experience. Or that "it doesn't really matter because everyone is different," and you need to do "change it up" periodically. They may have stories of a body builder they know, but most of us aren't body builders and don't spend the time, follow the diet or take the supplements and risks that a body builder might to achieve results.
Exercise Science - As an alternative, you could turn to a large body of scholarly research on exercise programs published in peer reviewed journals in which all kinds of people - from young athletes to normal healthy adults to the elderly - were tested and results were compared. The studies considered the different goals, summarized to the right, and are fairly consistent in their findings and lead to the following recommendations. The following recommendations for sets and repetitions are from the National Academy of Sports Medicine:
| Endurance Strength | 1-3 sets of 12-20 repetitions @ 60-70% of 1RM* w/0-:90 rest |
| Maximal Strength | 3-6 sets of 1-12 repetitions @70-100% of 1RM w/:45-5:00 rest |
| Hypertrophy (size) | 3-5 sets of 8-12 repetitions @70-85% of 1RM w/0-:60 rest |
| Power | 3-6 sets of 1-10 repetitions @30-45% of 1RM &/or up to 10% of body weight w/3:00-5:00 rest |
*1RM=1 Repetition Maximum
We all have a different mix of the 3 muscle fiber types, different diets, and our bodies respond differently to training, however, these have been proven to produce the desired results among thousands of people studied in research. Within 4-6 weeks, your neuromuscular system adapts to a particular workout or training regimen, and you experience a diminishing return on your efforts.
For best results, most people should Periodize their training and cycle between 2-3 different phases of training - or different progressions of weights/sets/repetitions within the same phase - on a 4-6 week basis. An added benefit to Periodization is reduced risk of injury; doing the same workout on a long-term basis is similar to working on an assembly line and increases the risk of repetitive motion injuries. For an article about periodization, scroll down through my weblog.
For those of you who would like to read a very detailed and scientific review of this subject, click here to download a copy of the American College of Sports Medicine's Position Stand: Progression Models in Resistance Training for Healthy Adults.
5/05/2007
Keep Your Motor Running: Fuel Before and After Competition
adapted from an article by Jacqueline Berning, Ph.D., R.D
Skipping meals or not eating before a workout can impair performance, and not eating after a workout or competition leaves you running on empty. Make nutrition a priority before, during and after exercise.
The Pre-Exercise Meal First it keeps you from feeling hungry and sluggish before and during exercise, and secondly it helps to maintain optimal levels of energy for the exercising muscles. A good recommendation is to eat a meal 2-4 hours before exercise. The ideal pre-exercise meal should be primarily carbohydrates, moderate in protein and low in fat. Carbohydrates are digested rapidly. Protein and fat take longer to digest. Pre-exercise meals high in fat can cause stomach upset, gas and bloating.
The Post-Exercise Meal Muscles are most receptive to recovery during the first 30 minutes after exercise. To completely restore muscle energy, eat within 30 minutes after exercise and then eat small meals at 2 hours and again at 4 hours. If you can't take solid foods 30 minutes after exercise, or they are not available, try drinking 2-4 cups of a sports drink or eating an energy bar, then eat more solid foods 2 and 4 hours later.
Be sure to hydrate after a workout or game. Weigh yourself and drink 3 cups of fluid for each pound lost during the competition.
The same kind of high-carbohydrate, power-packed foods are recommended for BOTH before and after exercise:
4 or more hours before AND 4 hours after
Grilled chicken/rice/fruit
Turkey sandwich/raw carrots
Spaghetti with meat sauce
String cheese/grapes/crackers
Energy bar/Sports drinks
2-3 hours before AND 2 hours after
Cereal/lowfat milk
Fresh fruit
Bagel with peanut butter
Sports drink
Energy bar
1 hour or less before AND 30 minutes after
Yogurt
Energy bar
Sports drink
Pretzels
To read the full article at the Gatorade Sports Science Institute, click here.
Skipping meals or not eating before a workout can impair performance, and not eating after a workout or competition leaves you running on empty. Make nutrition a priority before, during and after exercise.
The Pre-Exercise Meal First it keeps you from feeling hungry and sluggish before and during exercise, and secondly it helps to maintain optimal levels of energy for the exercising muscles. A good recommendation is to eat a meal 2-4 hours before exercise. The ideal pre-exercise meal should be primarily carbohydrates, moderate in protein and low in fat. Carbohydrates are digested rapidly. Protein and fat take longer to digest. Pre-exercise meals high in fat can cause stomach upset, gas and bloating.
The Post-Exercise Meal Muscles are most receptive to recovery during the first 30 minutes after exercise. To completely restore muscle energy, eat within 30 minutes after exercise and then eat small meals at 2 hours and again at 4 hours. If you can't take solid foods 30 minutes after exercise, or they are not available, try drinking 2-4 cups of a sports drink or eating an energy bar, then eat more solid foods 2 and 4 hours later.
Be sure to hydrate after a workout or game. Weigh yourself and drink 3 cups of fluid for each pound lost during the competition.
The same kind of high-carbohydrate, power-packed foods are recommended for BOTH before and after exercise:
4 or more hours before AND 4 hours after
Grilled chicken/rice/fruit
Turkey sandwich/raw carrots
Spaghetti with meat sauce
String cheese/grapes/crackers
Energy bar/Sports drinks
2-3 hours before AND 2 hours after
Cereal/lowfat milk
Fresh fruit
Bagel with peanut butter
Sports drink
Energy bar
1 hour or less before AND 30 minutes after
Yogurt
Energy bar
Sports drink
Pretzels
To read the full article at the Gatorade Sports Science Institute, click here.
Plyometrics: Controlled Impact/Maximum Power
The Eastern Europeans first used plyometrics in the 1970s to develop greater strength and power in their Olympic athletes. They based their programs on scientific evidence that stretching muscles prior to contracting them recruits the ''myotactic'' or stretch reflex of muscle to enhance the power of contraction. This prestretching of muscles occurs when you perform jumps one after the other.
One study found that participants in a well-designed program of stretching, plyometric training and weight training reduced their landing forces from a jump by 20 percent, and increased their hamstrings strength by 44 percent. Both of these factors contribute to reducing an individual's potential risk of injury.
A safe and effective plyometric program stresses quality, not quantity of jumps. Safe landing techniques, such as landing from toe to heel from a vertical jump, and using the entire foot as a rocker to dissipate landing forces over a greater surface area, also are important to reduce impact forces. In addition, visualization cues, such as picturing yourself landing ''light as a feather'' and ''recoiling like a spring'' after impact promotes low-impact landings.
If you are considering plyometrics, proceed with caution. Carefully considering the type of jumps selected for the program, enlisting a coach or trainer for supervision, and gradually increasing to more difficult exercises can make a plyometric program both safe and effective.
You can contact me for more information, and read the full story from the American Council on Exercise by clicking here.
4/16/2007
Learning from Losers
For the past dozen years, researchers Rena Wing, Ph.D., and James Hill, Ph.D., tracked about 6,000 people in their National Weight Control Registry: Participants lost at least 30 pounds and maintained that for at least a year. (The average is 70 pounds off and for six years.) The successful losers didn't turn to wacky eating plans, fad diets, or extreme measures like gastric-bypass surgery. Instead, what worked was common sense-they modified their diet and increased their physical activity to change their caloric balance.
Most people who have lost weight (and kept it off) adopted these five habits. It'll be your loss if you adopt them, too:
Keep Up the Carbs Most successful losers get about 49 percent or more of the calories from carbs, about 29 percent from fat, and the remainder from protein. The key is selecting the foods rich in fiber which proviies a sense of fullness. Research shows that a diet that includes 34 or more grams of fiber daily actually drops the number of calories your body takes up from your food. Over a year, this could equal a 10-pound weight loss.
Take Good Notes Most dieters typically stop bothering to write down what they eat after a few months of weight loss. But many kept a food diary for years, taking measurements and noting precise portions and calorie counts. This allows them to respond quickly to changes in their eating patterns.
Become a Morning Person In one study, 78 percent of NWCR participants reported eating breakfast every day-a habit that may help curb appetite later in the day. Research shows that breakfast eaters, especially those who start the day with cereals (a natural for fiber), have a lower body mass index than those who skip the morning meal. Plus, protein often appears in breakfast foods in its proper proportion for sating appetite.
Weigh In Routinely stepping on the scale and checking body weight is another key way to stay on the losing side. To keep that routine from becoming obsessive, don't weigh yourself more than once a week. (You might want to forgo the scale at home to resist temptation.) There are normal weight fluctuations throughout the day. To keep an accurate gauge, weigh yourself on the same day of the week, at the same time.
Keep Moving The average person in the registry is burning about 2,800 calories a week in activity." Last year, the USDA established 60 to 90 minutes as the recommended daily physical activity for those trying to maintain weight loss. Research shows that people who exercise daily on average weigh less than sedentary folks but eat more.
Click here to read the full article from Runner's World.
Most people who have lost weight (and kept it off) adopted these five habits. It'll be your loss if you adopt them, too:
Keep Up the Carbs Most successful losers get about 49 percent or more of the calories from carbs, about 29 percent from fat, and the remainder from protein. The key is selecting the foods rich in fiber which proviies a sense of fullness. Research shows that a diet that includes 34 or more grams of fiber daily actually drops the number of calories your body takes up from your food. Over a year, this could equal a 10-pound weight loss.
Take Good Notes Most dieters typically stop bothering to write down what they eat after a few months of weight loss. But many kept a food diary for years, taking measurements and noting precise portions and calorie counts. This allows them to respond quickly to changes in their eating patterns.
Become a Morning Person In one study, 78 percent of NWCR participants reported eating breakfast every day-a habit that may help curb appetite later in the day. Research shows that breakfast eaters, especially those who start the day with cereals (a natural for fiber), have a lower body mass index than those who skip the morning meal. Plus, protein often appears in breakfast foods in its proper proportion for sating appetite.
Weigh In Routinely stepping on the scale and checking body weight is another key way to stay on the losing side. To keep that routine from becoming obsessive, don't weigh yourself more than once a week. (You might want to forgo the scale at home to resist temptation.) There are normal weight fluctuations throughout the day. To keep an accurate gauge, weigh yourself on the same day of the week, at the same time.
Keep Moving The average person in the registry is burning about 2,800 calories a week in activity." Last year, the USDA established 60 to 90 minutes as the recommended daily physical activity for those trying to maintain weight loss. Research shows that people who exercise daily on average weigh less than sedentary folks but eat more.
Click here to read the full article from Runner's World.
Behind the Neck Lat Pulldowns: DON'T DO THEM!! Here's Why.
We see people doing these all the time, often they have heard that the exercise is not recommended but continue to do them anyhow. Who recommends against these? NFL trainers, the Mayo Clinic. I'll give you a link to the sources and summarize below.
Over time, performing pull downs behind the neck weakens the rotator cuff - you probably won't feel this immediately but weeks, months or years later you'll pay a high price, According to NFL trainer Dan Riley, this exercise puts the shoulder and specifically the rotator cuff muscles in a weak and vulnerable position. The shoulders are forced to rotate externally and the shoulder blades move to the center of the body, causing the external rotator cuff muscles to pull against the tight internal rotator muscles. If you work at a desk all day long your shoulders are internally rotated and the internal rotators are TIGHT! They simply are not made to bear this weight and stress. Over time they become weaker or fibrous, injury follows, and you can kiss your rotator cuff muscles goodbye. There is also risk to the cervical spine from bringing the head forward. Plus, this exercise is not even as effective in targeting the lats as pulldowns in front of the body.
Behind the neck shoulder presses and upright rows are two other exercises that should be avoided for the same reasons. When performing pulldowns and presses, keep the weight in front of the body.
Click to view a video on proper technique from The Mayo Clinic.
Over time, performing pull downs behind the neck weakens the rotator cuff - you probably won't feel this immediately but weeks, months or years later you'll pay a high price, According to NFL trainer Dan Riley, this exercise puts the shoulder and specifically the rotator cuff muscles in a weak and vulnerable position. The shoulders are forced to rotate externally and the shoulder blades move to the center of the body, causing the external rotator cuff muscles to pull against the tight internal rotator muscles. If you work at a desk all day long your shoulders are internally rotated and the internal rotators are TIGHT! They simply are not made to bear this weight and stress. Over time they become weaker or fibrous, injury follows, and you can kiss your rotator cuff muscles goodbye. There is also risk to the cervical spine from bringing the head forward. Plus, this exercise is not even as effective in targeting the lats as pulldowns in front of the body.
Behind the neck shoulder presses and upright rows are two other exercises that should be avoided for the same reasons. When performing pulldowns and presses, keep the weight in front of the body.
Click to view a video on proper technique from The Mayo Clinic.
So, You Want To Spot Reduce? Here's How...
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has sold a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and ''gut-busting'' contraptions, have claimed to miraculously tighten and tone our trouble spots.
But the miracles we were expecting never materialized, and our ''spots'' remained ''unreduced.'' What's wrong with spot reduction?
Where did we go wrong? In our efforts to tone our bodies we neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don't burn fat. When we do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy.
Alternative solutions Eating a low-fat diet and following an exercise program that combines aerobic activity and strength training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle, which burns even more calories. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time.
ACE Fit Facts are reprinted from ACE FitnessMatters magazine, Permission Granted.
Download the full article here, at the American Council on Exercise
But the miracles we were expecting never materialized, and our ''spots'' remained ''unreduced.'' What's wrong with spot reduction?
Where did we go wrong? In our efforts to tone our bodies we neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don't burn fat. When we do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy.
Alternative solutions Eating a low-fat diet and following an exercise program that combines aerobic activity and strength training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle, which burns even more calories. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time.
ACE Fit Facts are reprinted from ACE FitnessMatters magazine, Permission Granted.
Download the full article here, at the American Council on Exercise
1/23/2007
Successful Weight Control: It's not just cutting calories
According to ACE, eating less, or cutting back on fat in your diet, won't keep the weight off. What you really need to do is strike a good balance between the number of calories you consume and the number you burn. And the only way to do that is to exercise. By exercising, you can lose weight while you eat more calories than if you simply went on a diet. Regular physical activity is much more effective at keeping the weight off in the long run than any diet.
One choice is aerobic exercise You'veprobably heard about exercise programs that turn your body into a ''fat-burning machine.'' An aerobic programcan help you lose weight more easily because it can stimulate your body and make it burn calories. Low-impact aerobics like walking, step aerobics and dance are your best bets. Some good no-impact aerobic activities you can benefit from include swimming, bicycling and rowing. Begin with as littleas 15 minutes of low-impact aerobics three times aweek. Gradually increase to 30 minutes of moderate aerobic activity four times a week.
Strength training = weight management Your muscles burn calories during physical activity. What you may not know is your muscles also burncalories when your body is at rest. Increase your muscle mass, and you'll be increasing your body's capacity to burn calories both during activity and at rest.
Success means good eating and good exercise Follow a moderate low-fat diet and an exerciseprogram that combines aerobic activity and strengthtraining. That's the key to losing weight - and keeping it off. And remember, you can't lose weight overnight. Set a realistic weight-loss goal for yourself - like one to two pounds a week - eat healthy, get going on a program of regular physical activity, and you'll be delighted by what you accomplish.
ACE Fit Facts are reprinted from ACE FitnessMattersmagazine, Permission Granted
The NASM OPT Model: Periodized Training and Progression
Until now, most training programs have been based mainly on the experiences and goals of body builders, coaches and athletes. There's aproliferation of scientifically unsupported trainingprograms that are not designed to meet the needs of an increasingly deconditioned and injury-prone society. NASM’s Optimum Performance Training (OPT) method is a comprehensive training program based on scientific research that provides results specific to individual needs and goals.
Assessment At the center of the OPT method is the assessment. This fitness and performance evaluation assesses an individual’s strengths and weaknesses in the areas of posture, movement, strength, flexibility and athletic performance. Before embarking on a training program, it is essential to address any existing imbalances to ensure success.
Assessment At the center of the OPT method is the assessment. This fitness and performance evaluation assesses an individual’s strengths and weaknesses in the areas of posture, movement, strength, flexibility and athletic performance. Before embarking on a training program, it is essential to address any existing imbalances to ensure success.
Optimum Performance Training: Individualized Program Design The OPT method provides a system for exercise selection based on the client’s needs, abilities and goals. The endless choices of exercises and the unique progressions keep every program fun, dynamic and, most importantly, successful. The Pyramid of Success represents the various stages of the revolutionary OPT method. Clients will progress through the phases of training at regular intervals, with the specific phases and progression depending on goals and progress and conditioning. Most clients will cycle between 2-4 of the 7 phases, which include the following:
Corrective Exercise Training (CET) correctsmuscle imbalances, reconditions injuries, preparesbody for training, prevents training overload,enhances adaptation, improves the body’s work capacity and improves stabilization strength. In this 
Integrated Stabilization Training (IST) improves neuromuscular efficiency, functional strength, core strength, dynamic stabilization and functional flexibility. Exercises increasing challenge the core and balance and we work with moderate intensities, repetitions can range from 12-20.
Stabilization Equivalent Training (SET) enhances stabilization strength and endurance during functional movement while increasing muscle mass, enhancing metabolism and improving stabilization strength. SET combines a stable exercise with one done in a less stable environment, such as a machine chest press and a pushup or stability ball press, intensities increase and reps range from 8-12 or 15.
Muscular Development Training (MDT) increases muscle mass for athletes such as football players and bodybuilders. We work at higher intensities with minimal rest, and reps range from 6-12.
Maximal Strength Training (MST) improves motor-unit recruitment, motor-unit synchronization and peak force. This is the highest intensity phase, reps range from only 1-5, rest period is 3-5 minutes.
Elastic Equivalent Training (EET) enhances neuromuscular efficiency and power production, especially for athletes who need to express force quickly. Similar to SET, this phase combines a strength and maximum power exercise, ranging from 5 adn 10 reps each to 3 and 8 reps each.
Maximal Power Training (MPT) increases speed strength and creates neuromuscular adaptations through an entire range of motion. Exercises use low weight, about 5-8% of body weight, but are done at very fast speed.
Click here to read more at the website of the National Academy of Sports Medicine.
Optimum Performance Training and OPT are trademarks of the National Academy of Sports Medicine
12/19/2006
Assessing and Training for Better Posture: UPPER EXTREMITY POSTURAL DISTORTION
Part 3 of a series of 3 articles:
Good posture is essential for the best exercise performance, and to avoid pain and injury. and in everyday life. Working on a laptop all day, leaning forward to see your screen, carrying a baby, playing a violin, or working the chest muscles too hard while failing to develop the upper back muscles.... All of these can lead to the symptoms of the upper extremity postural distortion:
- rounded and forward tilted shoulders
- forward tilted head
- in some cases, the palms of the hands face to the rear when standing
Eating and Exercise: Time it Right to Maximize Your Workout
From the Mayo Clinic
When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines:
•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
What to eat: Getting the right fuel for your best performance
Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping.
If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising
Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.
click here to read the full story from the Mayo Clinic
Exercise and the Common Cold
It's not a cure but it won't hurt
Should you exercise when you have a cold?
Studies have found that regular, moderate exercise is effective for reducing one's risk of catching a cold. In a study of people with colds, exercise didn’t speed up recovery, it didn’t slow it down either. Unless there is fever or any serious problems, it appears the best medicine may be to continue exercising moderately while the cold runs its course.
From research published in the journal of the American College of Sports Medicine, click here to read a summary from the American Council on Exercise.
Information from ACE FitFacts, permission granted.
10/05/2006
Assessing and Training for Better Posture: Lower Extremity Postural Distortion
Part one of a series of 3 articles
Good posture is essential for the best exercise performance, and to avoid pain and injury. and in everyday life.
Good posture is essential for the best exercise performance, and to avoid pain and injury. and in everyday life.
Flattened and externally rotated feet, Knees rotated and tilted inward...
When these postural distortions are observed while standing or performing movements, they indicate a Lower Extremity Postural Distortion. The legs are not capable of producing optimal levels of force, or of absorbing force from activities such as running.
Tight Muscles include:
- Calves
- Inner Thigh
- IT Band
- Hip Flexors
Common complaints with this postural distortion include foot pain (heel spurs or plantar fascitis), knee pain, hip pain and shin splints.
Weak muscles include:
- Tibialis (shins)
- Vastus Medialis (a quadricep)
- Glutes Maximus & Medius
- Hip External Rotators
As you can see, when a muscle is tight, its opposing muscle is weak. An effective corrective component of your exercise program will focus on strengthening the weak muscles and stretching the tight muscles.
Proper exercise selection is very important. Today, I met with member who frequently used the inner thigh machine. His knees were internally rotated indicating that this machine was not likely to produce a successful outcome for his program. Please let me know if you need help with assessment, exercise selection or program design.
Future topics: Pelvic Tilt, Protracted Shoulder, Forward leaning head
Supplements: Too Much of a Good Thing?
From the American Council on Exercise
In a perfect world, everyone would know exactly what and how much to eat for both optimal health and peak performance. Unfortunately ours is not a perfect world and most of us are left on our own to decipher the implications of current research findings or the latest nutritional fad.
Americans seem to be married to the idea that in order to achieve our goals, we must consume special dietary products in amounts not normally found in a typical diet. But while the initial promises offered by makers of these supplements are often enchanting, the actual benefits to the consumer don't necessarily live up to the advertising. Let me know if you have any specific questions, and click here to read or download a PDF of the full story.
Fit Facts are reprinted from ACE FitnessMatters magazine. permission granted.
In a perfect world, everyone would know exactly what and how much to eat for both optimal health and peak performance. Unfortunately ours is not a perfect world and most of us are left on our own to decipher the implications of current research findings or the latest nutritional fad.
Americans seem to be married to the idea that in order to achieve our goals, we must consume special dietary products in amounts not normally found in a typical diet. But while the initial promises offered by makers of these supplements are often enchanting, the actual benefits to the consumer don't necessarily live up to the advertising. Let me know if you have any specific questions, and click here to read or download a PDF of the full story.
Fit Facts are reprinted from ACE FitnessMatters magazine. permission granted.
9/17/2006
Debunking the Carbs Protein Hype
Exerpts from a Joint Position Stand of the American College of Sports Medicine, American Dietetic Association and Dietitians of Canada
There is no evidence that athletes need a diet significantly different than the general population
- Carbohydrates should represenet 55-58% of energy (calories)
- Protein should represent 12-15%
- Fat should represent 25-30%
- Individuals who want to gain muscle mass should consume 1.6.-1.7 grams of protein per kilogram of body weight
- Endurance trained athletes should consume 1.2- 1.4 grams per kilogram of body weight
- Consumption of higher amounts is not shown to be beneficial and could cause health problems
- Carbohydrates are essential to the recovery process, they replace muscle glycogen and facilitate the repair process
- The post exercise meal should contain a mix of carbohydrates, protein and fat
- Supplements should generally not be required if sufficient nutrients are being consumed in the diet.
Losing Weight, Keeping it Off
From a position stand by the American College of Sports Medicine
ACSM recommends that the public follow these general guidelines for losing weight and keeping it off: Consult with a trained healthcare professional, consider losing weight if BMI is 25 or above, reduce caloric and fat intake, exercise 2.5 - 4.5 hours a week, and use dietary supplements/weight loss drugs only under physician supervision.
-An "energy deficit" of 500-1000 calories a day is recommended
-An effective weight-loss program must include increased energy expenditure in addition to reduced dietary intake.
-Significant health benefits can be realized with a minimum of 150 minutes of moderate intensity exercise a week; there may be advantages to increasing to 200-300 minutes per week
-Even modest reduction of 5-10% produce significant health benefits
-If energy needs exceed energy intake, weight loss will occur
-Very low calorie diets (VLCDs), used in conjunction with dietary supplements and requiring medical supervision, may increase the magnitude and rate of weight loss but probably will not improve long-term weight loss
ACSM recommends that the public follow these general guidelines for losing weight and keeping it off: Consult with a trained healthcare professional, consider losing weight if BMI is 25 or above, reduce caloric and fat intake, exercise 2.5 - 4.5 hours a week, and use dietary supplements/weight loss drugs only under physician supervision.
-An "energy deficit" of 500-1000 calories a day is recommended
-An effective weight-loss program must include increased energy expenditure in addition to reduced dietary intake.
-Significant health benefits can be realized with a minimum of 150 minutes of moderate intensity exercise a week; there may be advantages to increasing to 200-300 minutes per week
-Even modest reduction of 5-10% produce significant health benefits
-If energy needs exceed energy intake, weight loss will occur
-Very low calorie diets (VLCDs), used in conjunction with dietary supplements and requiring medical supervision, may increase the magnitude and rate of weight loss but probably will not improve long-term weight loss
Exercise Can Help Control Stress
People who exercise regularly will tell you they feel better.
Here are four ways exercise controls stress, according to the American Council on Exercise:
1. Exercise can help you feel less anxious. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles.
2. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response.
3. Exercise can make you feel better about yourself. That feeling of self-worth contributes to stress relief.
4. Exercise can make you eat better. And it's no secret that good nutrition helps your body manage stress better.
Activities you can choose from:
Aerobic activity - All it takes is 20 minutes' worth, six to seven days a week.
Yoga - Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
Recreational sports - require the kind of vigorous activity that rids your body of stress- causing adrenaline and other hormones.
Don't try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can have too many work-related thoughts for some people.
Click here to read the whole story from the American Council on Exercise
Here are four ways exercise controls stress, according to the American Council on Exercise:
1. Exercise can help you feel less anxious. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles.
2. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response.
3. Exercise can make you feel better about yourself. That feeling of self-worth contributes to stress relief.
4. Exercise can make you eat better. And it's no secret that good nutrition helps your body manage stress better.
Activities you can choose from:
Aerobic activity - All it takes is 20 minutes' worth, six to seven days a week.
Yoga - Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
Recreational sports - require the kind of vigorous activity that rids your body of stress- causing adrenaline and other hormones.
Don't try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can have too many work-related thoughts for some people.
Click here to read the whole story from the American Council on Exercise
8/29/2006
Delayed Muscle Soreness
Why does it hurt a day or 2 later?
There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness manifests 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours.
The most current research attributes it to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. (A muscle contracts eccentrically when it lengthens under tension during exercise).
Those who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training,frequently experience soreness when starting a new exercise program.
Once you induce delayed onset muscle soreness at a specific exercise intensity, you shouldn't experience that sensation again until intensity is increased. This is because delayed muscle soreness has been shown to produce a rapid adaptation response, which means that the muscles adapt to an exercise intensity.
Click to read the whole story from the American Council on Exercise.
There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness manifests 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours.
The most current research attributes it to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. (A muscle contracts eccentrically when it lengthens under tension during exercise).
Those who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training,frequently experience soreness when starting a new exercise program.
Once you induce delayed onset muscle soreness at a specific exercise intensity, you shouldn't experience that sensation again until intensity is increased. This is because delayed muscle soreness has been shown to produce a rapid adaptation response, which means that the muscles adapt to an exercise intensity.
Click to read the whole story from the American Council on Exercise.
Experts Predict Hip-Fracture Epidemic
Better nutrition, treatment now could prevent global crisis
FRIDAY, June 16 (HealthDay News) -- The world faces an epidemic of hip fractures over the next few decades as more and more people's bones weaken from osteoporosis as they age.
So conclude researchers who estimate that at least 6.3 million people worldwide will suffer a hip fracture in the year 2050 -- more than triple the 1.7 million cases recorded in 1990.
The trend toward more fractures could be turned around, however, if doctors and the public take advantage of what's known about osteoporosis prevention. One key preventive strategy: "We should be looking at the younger population to maximize calcium," said Dr. Joseph Fetto, associate professor of orthopedics at the New York University Hospital for Joint Diseases.
NOTE: This is another reason why training for balance and stabilization is very important, particularly for adults past 50 and 60 years old.
Click here to read the full article at MSN Health News
FRIDAY, June 16 (HealthDay News) -- The world faces an epidemic of hip fractures over the next few decades as more and more people's bones weaken from osteoporosis as they age.
So conclude researchers who estimate that at least 6.3 million people worldwide will suffer a hip fracture in the year 2050 -- more than triple the 1.7 million cases recorded in 1990.
The trend toward more fractures could be turned around, however, if doctors and the public take advantage of what's known about osteoporosis prevention. One key preventive strategy: "We should be looking at the younger population to maximize calcium," said Dr. Joseph Fetto, associate professor of orthopedics at the New York University Hospital for Joint Diseases.
NOTE: This is another reason why training for balance and stabilization is very important, particularly for adults past 50 and 60 years old.
Click here to read the full article at MSN Health News
7/09/2006
Eating and Exercise:
Time it Right to Maximize Your Workout
When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines:
•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
What to eat: Getting the right fuel for your best performance
Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping. If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising
Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.
click here to read the full story from the Mayo Clinic
•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
What to eat: Getting the right fuel for your best performance
Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping. If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising
Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.
click here to read the full story from the Mayo Clinic
Warm Up to Work Out
from the American Council on Exercise
ACE asks "Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it?" Those few extra minutes are called a warm-up.
A gradual warm-up:- Leads to efficient calorie burning by increasing your core body temperature - Produces faster, more forceful muscle contractions - Increases your metabolic rate so oxygen is delivered to the working muscles more quickly - Prevents injuries by improving the elasticity of your muscles - Gives you better muscle control by speeding up your neural message pathways to the muscles - Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood - Improves joint range of motion - Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise
Your warm-up should consist of two phases: 1) progressive aerobic activity that utilizes the muscles you will be using during your workout, and 2) flexibility exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable.
For more information click here to read the whole story from the American Council on Exercise.
ACE asks "Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it?" Those few extra minutes are called a warm-up.
A gradual warm-up:- Leads to efficient calorie burning by increasing your core body temperature - Produces faster, more forceful muscle contractions - Increases your metabolic rate so oxygen is delivered to the working muscles more quickly - Prevents injuries by improving the elasticity of your muscles - Gives you better muscle control by speeding up your neural message pathways to the muscles - Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood - Improves joint range of motion - Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise
Your warm-up should consist of two phases: 1) progressive aerobic activity that utilizes the muscles you will be using during your workout, and 2) flexibility exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable.
For more information click here to read the whole story from the American Council on Exercise.
5/15/2006
BAN THE CELL PHONE BAN IN NYC PUBLIC SCHOOLS
Dear Friends,
I have just read and signed the petition: "Moratorium on Confiscation of Cellular Phones in NYC Public Schools." Many of our kids are latchkey kids who travel long distances by bus and subways and return to an empty home, the cell phones are essential for their safety and our piece of mind. Please take a moment to read about this important issue, and join me in signing the petition. It takes just 30 seconds, but can truly make a difference. We are trying to reach 5,000 signatures - please sign here: http://www.thepetitionsite.com/takeaction/703432746
Once you have signed, you can help even more by asking your friends and family to sign as well.
Thank you!
Cary Raffle
I have just read and signed the petition: "Moratorium on Confiscation of Cellular Phones in NYC Public Schools." Many of our kids are latchkey kids who travel long distances by bus and subways and return to an empty home, the cell phones are essential for their safety and our piece of mind. Please take a moment to read about this important issue, and join me in signing the petition. It takes just 30 seconds, but can truly make a difference. We are trying to reach 5,000 signatures - please sign here: http://www.thepetitionsite.com/takeaction/703432746
Once you have signed, you can help even more by asking your friends and family to sign as well.
Thank you!
Cary Raffle
4/08/2006
The Best Butt Exercises
New Research from the American Council on Exercise on the Most Effective Exercise for your Glutes
Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.
Step-Ups - Stand with good posture behind a tall step or box [approximately 15 inches (38 cm) high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs.
Lunges - Hold a dumbbell in each hand, standing tall with good posture. Step forward with the right foot, keeping the head up and spine neutral. Drop your left knee toward the floor by bending knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side, alternating for eight to 12 reps per side.
Four-Way Hip Extensions - Stand upright and grasp the stabilizing bar of the machine. The resistance pad should be placed at the knee on the back side of the exercising leg. Move your thigh to the rear until your hip is fully extended backward. Repeat for 8 to 12 reps and change sides.
Click here to Read the complete study results from the January/February 2006 edition of ACE Fitness Matters magazine.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.
Step-Ups - Stand with good posture behind a tall step or box [approximately 15 inches (38 cm) high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs.
Lunges - Hold a dumbbell in each hand, standing tall with good posture. Step forward with the right foot, keeping the head up and spine neutral. Drop your left knee toward the floor by bending knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side, alternating for eight to 12 reps per side.
Four-Way Hip Extensions - Stand upright and grasp the stabilizing bar of the machine. The resistance pad should be placed at the knee on the back side of the exercising leg. Move your thigh to the rear until your hip is fully extended backward. Repeat for 8 to 12 reps and change sides.
Click here to Read the complete study results from the January/February 2006 edition of ACE Fitness Matters magazine.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
Subscribe to:
Posts (Atom)