Is your workout equipment efficient?

 

When it comes to exercise, personal trainers and committed fitness seekers alike are constantly striving to put to together the perfect program.

But despite how efficient a workout may look on paper, executing your plan may be another matter. In most commercial gyms, unavailable equipment machine can murder a high intensity workout often forcing you to either wait in line or compromise your plan by accepting a substitution. 

In my book, neither of these is acceptable. When I train myself or my clients, I want to feel as if we are the only ones in the gym. Given that I own a gym, this is sometimes the case, however my point is that along with muscles groups, sets and reps comes the consideration the of the gym layout itself.

Say you plan to superset a pushing and pull exercises (bench press with a weighted chin). Ask yourself: how far is the bench from the chin up bar? Will you be forced to walk across the gym to complete each set? Ideally, I try to ensure the equipment I am using for any workout is no more than 5-10 feet away to ensure efficient recovery periods. 

For muscle building, recovery is generally from 60-120 seconds while fatloss requires as little rest as possible. To much or to little rest is one reason why many fitness seekers fail to achieve desired results.

This is often solved by performing multiple exercises on a particular piece of equipment. For example, a possible sequence for a chin up bar could be:

1. Wide grip pullups- primary exercise

2. Hanging leg raises

3. Close grip jump chin ups (jumping from the floor or elevated surface to assist in clearing the bar)

4. Hanging shoulder shrugs 

Rather than basing your workout upon muscle groups, this opens the possibility of structuring entire workouts around one to two pieces of equipment. For muscle building, this is done by choosing a primary exercise for a major muscle group—a dumbbell chest press for example-- and accessory exercises for secondary goals (cardio, prehab, etc)

Within this sequence, I have worked for the arms, chest, back and cardiovascular system (jump pullups are killer) along with a little prehab for the shoulders. But this is merely one example of a nearly endless list of exercises which can stem from simple pieces of equipment. 

One of my personal favorites for fatloss is a matrix of three exercises known as the olympic lifts. Utilized by athletes to build speed coordination and explosive strength, these movements consist of the following:

Clean: 

 

 

 

 

• Start by standing a with a weighted object (barbell, dumbbell, knapsack) at your knees.
• Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while simultaneously pulling with your arms.
• As you explode up, turn your feet out to the sides and drop down to squat underneath the bar with your elbows out.
• Straighten your legs and rise to a standing position. Return to the starting position slowly

Push press:

• Begin in a standing position with a weighted object held across the shoulders.
• Drop in to a slight squat by sticking the hips back while bending the knees slightly.
• Now, explode in to a standing position while pushing the object overhead.
• Much like lading a spring, you will use the force from your squat to assist in propelling the object overhead

Snatch:

 

        

 

 

- Start with a broomstick or, if you are strong already, a barbell. Set your feet hip-width apart, grab the bar with a wide, overhand grip and squat with the bar hanging a few inches above the knees.

- You want your lower back slightly arched, shoulders back, head up, feet flat.

- Now, rise from squat to standing while pulling the bar or stick forcefully upward with your hands until the arms are locked completely overhead.

- Keep the bar as close to your body as possible while bending your elbows and lifting the bar as high as you can. That is one rep.

Performing five to ten reps of each exercise back to back presents is tremendously challenging and great for any fitness goals. The further beauty of these movements is that they can be done with any object, from traditional weights (dumbbells, barbells) to broomsticks and briefcases. 

From those seeking to tone a specific bodypart, an accessory exercise can also be thrown in at the end for targeted results. For example:

• One arm Briefcase snatch (briefcase held by the handle)- 10 reps
• Briefcase clean (briefcase held by the sides)- 10 reps
• Briefcase push press (Briefcase held by the sides)- 10 reps
• Briefcase crunches- 10 reps 

* Perform as many rounds as possible in 10 minutes.

Packing as many reps as possible in to a given time frame presents an excellent means of progression without the need for heavy weight or multiple movements.  

The possibilities for equipment and potential exercises are virtually endless with this simple sequence of movements, just stick to equipment in your surroundings and keep your eyes on the clock!

Putting back pain to the test

The ability ouch the toes is a cardinal measure of flexibility (and a common warm up drill) in fitness. But for individuals with low back injuries, flexing the spine in this manner can put cumulative trauma on the spine.

The problem is the majority of us dont realise this until it is too late. For example, herniated discs occur in a large percentage of the population, very few know it because these injuries are not painful. But over many months and years of sitting, bending over and flexing the spine, this trauma can gradually take it's toll.

While improved flexibility can in alleviating preassure on some areas of the spine, the trick is knowing how and when to do so. Typically those with herniations should never perform flexion based stretches and exercises and one metho of determining whether this affects you is a simple test known as the Mcknezie approach.

To test whether back pain or discomfort is resulting from a herniated or bulging disc, the patient lies on their stomach while adopting three different postures:

 

 

- Face down with the rms on either side of the head
- Face down with the chin resting on the fists
- Face down supported on the elbows

 

Hold each position for 69-90 seconds and compare the sensation to how it feels while standing.  Often those with disc issues find relief in these positions. If you feel noticeably worse upon standing, it is safe to assume you are dealing with a bulging or herniated disc.

In this situation, the Mckenzie stretches (particularily #3) are an excellent position to alleviate pain. Done before exercise, this simple position can be utilized as a dynamic mobility drill to warm up the back. This is done by pushing your pelvis down in to the floor while pushing up with your arms. Hold this position for three to five seconds and lower back down in to a lying position.

Repeat five to eight times trying to push a bit farther up with each repetition. The Mckenzie press up can also be performed after exercise and before bed as a stretch. This is done by assuming the position described above and holding for 20-30 seconds.

Shin splint solutions

A commonly reported ailment amongst distance runners is chronic throbbing, pain and soreness in the front of the legs.  Sometimes known as "Shin splints", this condition involve  a half a dozen lower leg problems ranging from nerve irritations to tendonitis to stress fractures.

The most common type that is experienced involves the tearing away of the muscle tissue that attaches to the front of the lower leg. The beginner runner and the runner that resumes training after a long lay off are most susceptible to this injury. 

Shin splints can be felt anywhere from just below the knee down to the ankle.  The pain may diminish after warming up but then returns a few minutes after the completion of a workout.

But while this has traditionally been viewed as an untreatable conditioning, pain relief can often be derived by lengthening and massaging tension in the lower leg while retraining the tight muscles which pull the IT bands tissue out of place.

Step #1: Release: Walking and running with tight IT bands places excess tension on the muscles of the anterior tibialis (the muscle next to the shin bone) causing pain an soreness in the front of the leg. Both before and after activity, this tension can be alleviated by relieved by rolling a tennis ball over this area. 

Begin by lying or kneeling with the ball placed over the muscle next to the shin bone. Continuously role the ball over this area until you feel a tight or painful spot. Press down on this area for sixty to ninety seconds or until tension is released.

Done before stretching, this activity releases knots and tension in the muscle which aids in reducing soreness and pain.

 Step #2 Relax: Once tension has been released from the muscle, static stretching (stretches held for 30-60 seconds) the IT bands eliminates the source of irritation. This is done by simply crossing the target leg in front of the other and reaching down to touch the toe.

Holding in this position should derive a stretching sensation in the outside of the leg. Hold this stretch for two sets of thirty seconds and change legs.

Step #3: Retrain: Tight IT bands are most often the result by over pronation--or the tendency of the foot to collapse inward when pushing off during motion. This is often caused by running and walking on the toes as opposed to absorbing force through the heel an midfoot.

This habit can be corrected by a simple exercise known as heel stands. Begin by standing in place and lifting the front of your foot off of the floor and keeping your heels on the floor. Try to hold the position for 10 seconds and then slowly lower the front of your foot back to the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Once you have mastered standing in one place, start walking on your heels. Start with your toes pointed straight ahead, walk about 25 yards. Next, point your toes inward and walk 25 yards. Finish by pointing your toes outward and walk 25 yards. Remember to keep the front of your foot off of the floor. Start with 3 sets of 10 exercises and then increase to 3 sets of 30 exercises. Do this 3 times per day.

Food for thought: Spicy alternatives for weightloss

After swearing off tomato sauce in recent weeks, burger lovers can breath a sigh of relief-- the scare is finally over.

During early June and July, a still unexplained salmonella sickened over 1,200 people throughout the country while prompting resturants and supermarkets to drop tomatos from their offerings.

Though officially lifting the ban of tomatos as of last Thursday, FDA officials still admit to questions of the cause of the outbreak. The latest suspect however appears to be Jalepeno peppers, which were often consume alongside tomatos
In outbreak victims.

With definitive answers as scarce as hot peppers on super market shelves, many consumers are calling for tougher regulations on food standards.

A recent AP poll found that 80 percent of Americans said they would support new federal standards for fresh produce. Meat and poultry have long been subject to enforceable federal safeguards, but fruits and vegetables are not, although produce increasingly is being implicated in outbreaks.

But while the search continues for a viable course of action, many consumers have been forced to change their eating patterns. So why eat Jalepenos in the first place?

A research team from the University of California at Los Angeles and Cedars-Sinai Medical Center found that the hot stuff in peppers -- capsaicin -- caused 80 per cent of active prostate cancer cells growing in mice to "follow the molecular pathways leading to apoptosis" or cell death.

In addition to fighting cancer, capasicin has been foun to fight inflamation, fight drug addiction, soothe intestinal iseases and increase metabolic rate. In short, this ingreidient is a useful inclusion for weightloss seekers, iabetics and those with chronic diseases.

In addition to being consumed in hot peppers, capcascin can be taken as a nutritional supplement and ingrdient to add spice to your meal. Dosages of aroun 2 mg per day are ideal to experience to health benefits of this fiery substance.

Flexing to relax

After a long day of sitting, research has shown that that 30-60 seconds of stretching can go a long way torward relieveing pain and tightness.

But with so many tight muscles to choose from, remembering what to stretch can become as much of a choir as the act itself.

For those that sit more than three hours per day (aka everyone), areas of focus include the chest, upper back, hamstrings, quads, glutes and calves. While that may seem like quite a bit of stretching, here is a tip to cut your stretching time in half.

Because opposing muscles work in pairs, squeezing a muscle sends a signal to the opposite muscle to relax. For an example, think about stretching your chest muscle. Most people do
this by putting their forewarm on a wall and twisting their torso away from the wall.

The problem here is that the opposite muscles do not contract -- they simply bunch together and reinforce tightness. But if you  actively squeeze your back muscles while stretching the
chest, these areas recieve a signal from the nervous system to "let go", essentially fooling the chest and back in to relaxing.

Squeezing opposing muscle groups in conjunction with stretching signficiantly reduces total stretching time by making each stretch more efficient. With this in mind, try squeezing the the following muscles together while stretching:

Chest stretch:
- Pull shoulder blades together
- Contract upper back muscles

Hamstring stretch:
- Squeeze the quad (front of the leg)

Calf stretch:
- Squeeze the hamstring (back of leg)

Back stretch:
- Squeeze the pectoral (chest) muscles

Glutes (butt):
- Squeeze the quads (front of the leg)

Why stretch the spine?

When it comes to muscle pain and numbness, traditional wisdom tells us to stretch the muscle which is sore or tight. The problem with this strategy is that often the problem lies not in the targeted muscles, but the nerves which signal this area to contract and relax.

Originating in the brain, all nerve impulses travel down the spinal cord with instructions to various muscles throughout the body.  The spine consists of a column of bones called vertebrae, which are stacked on top of each other.  

The spinal cord passes thru an opening in the rear of each vertebrae. A healthy spine has enough space between each vertebrae so there is no pressure on the nerves. But with age and poor posture, these spaces can push together and put the squeeze on your nerves.

While pain is a clear signal of potential danger, numbness or tingling is a sign these signals are not being fully received by the muscles. 

While many doctors may tell us that it is impossible to increase space between the vertebrae, but by stretching each segment of the spine, enough space can gradually be restored to release compression and release tension.

Most of us have lost some space between our vertebrae, due to injury, stress of work or athletic activity. The job of spinal stretches is to restore that space.  

With this in mind, I have included several excellent stretches courtesy of the "Ming Method" a revolutionary strengthening and stretching program intended to release pain and reassure throughout the body:

1. Large Globe stretch:

Stretch area: Upper lower back (L1/L2) 

Directions:

• Sit on the floor and straighten your legs out in front of you as best you can.
• Separate your legs as wide as possible until a stretch is felt and rotate both knees toward the center
• Bend your feet until your toes point backwards toward your body. Squeeze your quads (front of the leg) throughout this stretch.
• Raise your arms over your head as high as possible with the palms to the ceiling as if holding a globe.
• Hold this stretch for 60 seconds. 

2. Steeple stretch

Stretch area: Upper back (T6/T7) 

Directions:

• Sit cross-legged while lifting your chest and assuming a chin tucked head position.
• Raise your hands above your head and press your palms together.
• Shrug your shoulders upward while flattening your back and lifting your chest
• As you push your fingertips upward, press your knees to the ground to anchor your body
• Hold for 60 seconds.

3. Low back stretch 

Areas stretched: Lower back (L5/S1)

Directions:

• Place a mat touching a wall.
• Sit on the mat with the left side of your body against the wall.
• Lean back on your elbows and raise your left leg, walking it up the wall.
• The walk the right leg up and swing your torso around to face the wall.
• Keep your butt as close to the wall as possible and flatten your back in to the floor.
• Extend the arms fully behind the body.
• Hold this position for 60 seconds.

Power up your push up

When it comes to shaping up, the ability to push and pull up your own body is crucial to injury prevention and strengthening alike.

In particular, the push up requires little to no equipment and can be performed in virtually any enviornment. But as opposed to merely working the chest, this move requires coordination of the entire upper torso to bear the weight of the body.

But rather than adding weight, factors such as tempo, hand and foot position and speed of execution are an excellent means of increasing difficulty in this basic movement.

With this in mind, an entire bodyweight workout can revolve around this exercise with a few subtle changes to hand position. In order to determine the most beneficial positions for push up training, a recent study measured the stress of positions on the chest and trunk.

These included:

• Wide grip push ups (back and shoulders)- hands placed wider than shoulder width apart
• Close grip push ups (biceps/triceps)- hands placed together.
• Staggered pushups (one sided isolation) Hands staggered one in front of the other in order to place additional focus on the lower sided hand.
• Posterior push ups (chest)- Hands placed lower over the chest than the traditional push up.
  

One goal of the study was to to discover which position bore the greatest amount of total upperbody weight and while the results for each position were similar, the study concluded that close grip push ups caused the greatest amount of shearing forces on the upper body.

While this may sound beneficial, this push up position places excessive strain on the rotator cuff and collarbone and should be avoided for those who have experienced shoulder injuries.

So what is the best push up for the chest? The study found that placing the hands below midchest increased the involvement of the major muscles of the chest-- suggesting an ideal position for chest push ups to between the upper ribs and extreme lower chest.

But before you hit the floor, proper form in the push up is crucial to stressing the right areas of the body.

With this in mind, follow these guidelines for perfect push up form:

• Complete 2-3 sets of 10 reps
• Position the hips at 90 degrees and maintain proper form on both the upward and downward movement
• Begin the push up on an elevated surface and move progressively lower once 10 reps can be completed with perfect form
  

Exercise for flu prevention

Despite the numerous advances in medicine, impaired immune system function remains amongst the greatest contributors to pre-mature death and chronic illness amongst young and old alike.

With an aging babyboomer population, the importance of preventative care will play a key role in the quality of life for millions of Americans. With this in mind, a recent study points to exercise as an effective treatment for rolling back the years on the immune system.

Specifically, regular exercise was found to improve the response of cells responsible for fighting infection and disease. Known as "natural killer" cells, these special cells are responsible for the rejection of tumors and virus cells by the immune system. 

As the first line of defense against infection, these cells activate any time a virus is detected to protect against illness.

Researchers at Japan's National Health Institute recently compared three groups of women: eight who walked regularly, eight who were sedentary and eight younger sedentary women, to gauge the influence of exercise on these cells after exercise. 

Because exercise places stress on the body, it was theorized these cells would move through the body more quickly in order to kill bacteria and viruses. After the exercise ends, the immune system returns to normal within a few hours.

Blood samples taken immediately before and after 30 minutes of intense exercise showed the group which each group showed increase NK cell activity post exercise, the group which exercised regularly showed the lowest NK cell activity after exercise. 

Researchers theorized this difference may suggest that regular exercise enhanced natural immunity--thus requiring fewer NK cells to fight perceived infection. They concluded that consistent, regular exercise seems to make these changes a bit more long-lasting.

So how much exercise is needed to enhance immunity? Research at Appalachian State University found that moderate exercise such was walking, jogging or light strength training repeated at least 3-4 times per week leads to a cumulative response in long term immunity. 

Active study participants for example walked 3-4 days per week at 70-75 of their maximum heart rate for at least 40 minutes per day. These findings suggest as little as several weeks of consistent exercise can enhance immunity for people of all ages.

How your diet affects chronic pain

Food for thought

With a Starbucks on virtually every corner, one question common amongst early morning gym goers is whether your cup of java works for a pre-workout boost. While caffeine has long been shown to enhance performance and improve metabolism, a new study has revealed not only sources are created equal. 

A double blind study of physically active college students recently found that while both coffee and caffeine provided improved results during morning exercise--the caffeine supplements appeared to have a great affect on performance.

While the amount of caffeine was the same in both coffee and supplements, coffee appears to have a compound which interferes with the absorption of caffeine. In order to combat this problem, researchers turned to a special herbal blend of coffee containing Chromium polyniconate, Garcinia Cambogia, and Citrus aurantium called Javafit.

This blend of coffee was found to raise performance to similar levels as caffeine supplements while also providing an initial boost to metabolic rate. With this in mind, these supplements may prove a healthy addition to your cup of coffee.

The other significant finding of this study is that while caffeine significantly improved aerobic performance (running, jogging on the elliptical, etc), it had no affect on anaerobic (strength training, sprinting, etc) exercise. 

This confirms that notion that while caffeine can prolong endurance for sustained exercise, it's ability to boost maximum performance is limited.

Rethinking your rehab

Could crunches be making you fat?

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Your spotter for fitness

In the gym, a spotter is someone who provides support for your goals. Because we can not always make it to the gym, this blog is intended to provide the information and motivation to achieve healthy living in your daily routine.

Written by a certified personal trainer, the Spotter offers articles on topics such as weightloss, injury prevention and diet. We welcome your comments, questions and suggestions.

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