Solid To The Core

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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October 30, 2019October 30, 2019

CORE TRAINING

Few people have the deep stabilization muscles required for lumbopelvic-hip complex stabilization (8). The body’s stabilization system has to operate with maximal efficiency to effectively use strength, power, neuromuscular control, and muscular endurance. If the movement system of the core is strong and the stabilization system is weak, the kinetic chain senses an imbalance and forces are not transferred or used properly. This leads to compensation, synergistic dominance, and inefficient movements.

A weak core is a fundamental problem that causes inefficient movement and leads to predictable patterns of injury Most people do not have good core stability and are at risk for axial( back, hip, knee) and appendicular (shoulder, arms, and legs) conditions. Core exercise is important for adults and can assist in the management of chronic pain issues.

The OPT (Optimal Performance Training) model is an integrated training concept and is progressive. It is built on a foundation of principles that systematically utilizes the following forms of training to develop and strengthen the core.

Flexibility
Balance
Cardiorespiratory
Plyometric
Strength ( resistance)

One does not need to go to a gym to effectively improve and strengthen the Core musculature and structure. It can be accomplished in the privacy of your home. All that is needed is approximately a 5 X 7 ft. floor space. The equipment required takes up very little space. Success with a program is always about staying motivated and achieving short term goals within the program.

Exercises that build balance and lower body strength reduce the risk of falling. Even the elite athlete comes to understand the value of core stability, balance, and strength.

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October 28, 2019

Reducing Muscle Soreness

If you are a runner, particularly one that trains for long-distance this is a very interesting read for you. Cyclists as well.

Supplementation of Magnesium 500mg/day for 7 days prior to a 10k mostly downhill event reduced muscle soreness. Most of us could use additional Magnesium as getting enough from our diets usually doesn’t cut it.

The Study:
One week of magnesium supplementation (500mg/day) lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running. https://bit.ly/2plUgHv #runners #cycling #sportsnutrition #magnesiumsupplementation

October 21, 2019October 28, 2019

Corrective Exercise Part 2

Corrective Exercise is a term used to describe a systematic process wherein we identify muscular dysfunctions either around a joint or affecting a joint through what we call ” malalignments”. This is the result of specific muscle imbalances that are identified through assessments like the “Overhead Squat” described in an earlier blog.

The Corrective Exercise Continuum

This process requires the knowledge and then the application of an integrated assessment process.

1.) Identify the Problem(Integrated Assessment)
2.) Solve the Problem (Program Design)
3.) Implement the Solution (Exercise Technique)

The Process involves 4 steps.

Muscle Inhibitory Techniques
Lengthening Techniques
Activation Techniques
Integration Techniques

Before implementing the Corrective Exercise Continuum, an integrated assessment procedure needs to be done to determine dysfunctions and then the design of the CE (Corrective Exercise) program. This integrated assessment will help in determining which tissues need to be activated and strengthened through the use of the CE process.

This integrated approach allows me to develop safe programs that consider the functional capacity and unique situations for every person. Contact me

October 19, 2019October 28, 2019

CORRECTIVE EXERCISE Part 1

So many of us work at a desk for 5-7 hours per day during the workweek. This creates over time Postural Imbalances or Distortions that can lead to muscle pain and tightness. Over 60% of us deal with low back pain on a daily basis due to these types of positions. This prolonged postural position can also lead to knee pain, particularly in the front of the knee joint.

Your gluteals are in a stretched position.(weakness)Your Hamstrings and calve muscles are in a tightened (shortened) position (overactive)

This is where corrective exercise can lead to improving postural control and increased core strength. The corrective exercises involve stretching the tight muscle groups and strengthening the lengthened muscle groups. A program will be designed based on Postural Assessments which are both static (no motion) as well as dynamic (using motion) like a modified squat. This is all about strengthening core musculature and is the initial phase of an overall strengthening program.

October 11, 2019October 14, 2019

About the Overhead Squat Assessment

The Overhead Squat (OHS) is a primary assessment tool used by NASM Certified Professionals. It is designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. There is ample evidence in the scientific literature to support the use of traditional movement assessments. Because it is a multi-planer (2 planes of motion) exercise and multijoint, the professional trainer can observe certain movement patterns that indicate areas of movement impairment and muscular imbalances. These may be the result of alterations in available joint motion, muscle activation, and overall neuromuscular control that can point to elevated injury risks (both in and out of the fitness environment.

Some individuals may not be able to perform this exercise. For them, we can regress and have them perform other assessment exercises to determine their dynamic postural imbalances.