November 2019 – Solid To The Core

November 22, 2019January 19, 2022

Deadlifting for Improved Core Strength

There are two types of barbells used to perform deadlifts; the straight bar and the Hex Bar (or Trap Bar).

I prefer the use of the Hex Bar when Core Training clients. Studies have shown that the design of the Hax Bar increases the resistance forces of the hamstrings in the concentric phase (the lift) and in the eccentric phase (lowering phase) there are greater resistance forces at work on the back musculature. Also the Hex Bar provides a little more stability in relation to sagittal plane motion because the weights are aligned more in the frontal plane (more centered). For many people , this is a safer exercise.

In addition, the hexagonal-barbell deadlift demonstrated significantly greater peak force, peak power, and peak velocity values than those of the straight-barbell deadlift. The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the Hex Barbell Deadlift is a more effective exercise than the Straight Barbell Deadlift. This is an advanced phase 2 exercise that is only undertaken once core stability and strength endurance has been achieved in phase 1 training of a beginner program or older adult program.

November 17, 2019

The benefits of Static Stretching

When we talk about stretching, there are a few different types. In this post, I want to talk about Static Stretching. 1.) Static Stretching is used to correct existing muscle imbalances and lengthen overactive or tight muscle tissue. It is the process of taking a muscle to the point of tension and holding that position for 60 seconds. The physiology of this type of stretching is such that once you reach that point of tension (you feel the stretched muscle) there are receptors in the muscle fiber that sends signals (nerve impulses) to your brain and it sends signals back to the muscle telling it to relax and this provides for better lengthening of the muscle.

It can be used before or/and after a workout or any exercise. I stretch my hamstring and back muscles every day and other groups if I feel tightness or discomfort around a joint. Hip stretches in the morning are a great way to get your metabolism up and I feel ready to tackle my day’s challenges. There have been multiple studies showing that individuals with decreased hamstring flexibility performing static stretching on the hamstrings for between 30-60 sec. showed markedly improved hamstring flexibility after 5 weeks over the control group that did not stretch. And we’re talking about an average gain in flexibility of 10%! If you take the time ( 5 minutes of 3 stretches of 30-60 second hold) you will find that you look forward to stretching for the relaxed feeling it provides to those muscle groups that you stretched.

When training my clients, I teach them the proper form for each static stretch and then let them stretch at home so as not to spend to much time on this exercise. The time is better spent on the more functional exercises to address his or her needs with regard to the overall goal of the program.

November 8, 2019November 8, 2019

Quality over quantity! Interval walking training improves fitness and health in elderly individuals

This recently published study supports the idea that Interval Training (in this case walking) improves overall fitness in the senior population. This is a study out of Japan. The use of a fitness tracker makes this easier to perform more accurately, and walking is also so time-efficient. You can put your shoes on and go outside and you are on your way. Doing this with a training partner improves compliance I find with my clients.

About VO2max

Simply put Vo2max is the amount of oxygen being consumed by a person when they are at their maximal exertion. So I would measure this by having you walk on a treadmill or a track (or the beach!) for a certain period of time and then use standard calculations to determine your VO2max. Practically speaking, I measure your heart rate at rest and then measure it at intervals while you are walking. I cycle and am considered to be in the elite range of VO2max for my age. The more oxygen (fuel) I am able to use, the more intensely I can exert my body. Endurance athletes such as cyclists can have VO₂peak in the 80s. What is important is that once we know your maximum heart rate, we can develop a cardio-respiratory (cardio) program that will be safe and progressive. And it will include interval training.

Now back to the study. The doctor performing this study found that her method outperformed the recommendation of the American Heart Association that to achieve peak oxygen capacity 75 minutes per week of high-intensity workouts are needed for improvement. Participants in the study had significant improvements in their aerobic capacity (VO₂max), with 50 minutes of Interval Walking Training (IWT) per week. Improvements to their VO₂max plateaued above 50 minutes a week.

The bottom line

The participants achieved a 14% increase in VO₂max and a 17% decrease in lifestyle-related disease (LSD) through IWT. This method is highly desirable due to the ease of maintenance. Many participants remained highly motivated and went beyond their prescribed regimen and the beauty of IWT is that it does not require expensive equipment to administer. Next we will talk about the benefits to your cardio-pulmonary system with this type of training.

Shizue Masuki, Mayuko Morikawa, Hiroshi Nose. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training in Middle-Aged and Older People. Mayo Clinic Proceedings, 2019

November 1, 2019November 6, 2019

Weight Loss: Exerting Self-control does not mean sacrificing pleasure

I came across a study and I thought it was very relevant to those who are seeking to achieve healthy body weight. It has to do with making food choices and one’s way of thinking about food choices.

In this case, the study revolved around the choice between eating carrot sticks as opposed to that beautiful, delicious slice of chocolate cake with a cherry and whipped cream on top. Now, in many people who have set a goal of losing weight the choice of eating the cake will lead to feelings of guilt and failure to resist the temptation (self-control). I myself, when I was on a weight-loss journey, (25lb) have anticipated the regret I would feel for violating my long-term goal of losing weight.

But what if one made the decision to just eat several bites of the cake? Now, I am not going to feel that guilt because I exerted self-control through portion control. I haven’t violated my goal. Actually “I had my cake and ate it too!”

Our thinking when on a weight -loss program puts food into a good or bad category. What we should be thinking about is total caloric intake daily. The good /bad concept of food is just an over-simplification of our eating habits. I mean why deprive yourself?.

If I take in 2500 calories and expend (burn) 2800 on average daily, (-300 calorie deficit) then in a 1 weeks’ time, I have lost a one-half pound of weight. In a month that equals 2 pounds. Coupled with a fitness/workout program, the weight loss accelerates and one will be inclined to more naturally change their dietary habits over the long term resulting in permanent weight-loss. So why not?

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