Saturday, November 27, 2010
Wednesday, November 24, 2010
Hip Flexor Stretch
Functionally Fit: Tubing-Assisted Hip Flexor Stretch
By Brian Schiff
In the latest edition of Functionally Fit, Brian adds tubing to add support and increase continuity of the Hip Flexor Stretch. This exercise is good for relieving hip and abdominal tightness, both contributors to spine problems.
See 'Related Resources' below for past Functionally Fits and other exercises and training tips.
Execution:
The tubing anchor point should be well above the head of the client. Next, kneel down on one knee and position the other leg forward in a traditional hip flexor stretch position.
Now, grasp the handles of the tubing and slowly shift the body weight forward over the upright knee while simultaneously allowing the arms to move away from and diagonally opposite the hip of the kneeling leg.
Once a comfortable stretch is attained, hold for 20-30 seconds. Repeat twice and then switch sides. If kneeling is uncomfortable, the stretch can also be done in standing, but you would need a much taller anchor point for the tubing. You may also opt not to rotate the upper body as much if it proves uncomfortable.
Application:
While this stretch is not new, I do like using the tubing to assist the pull and achieve a smoother continuous stretch as the upper body is more supported. You can also move further away from the anchor point to accentuate the stretch as desired.
In general, most clients have hip flexor tightness given the amount of sitting and computer work done today. In addition, this stretch will also help elongate the abdominals, which are often tight and weak. Excessive hip flexor and/or abdominal tightness can pull the pelvis anteriorly and contribute to lumbar spine problems.
Some general precautions include clients with active lumbar disc pathology, spinal stenosis, spondylolisthesis, facet joint pain, stress fractures of the lumbar spine, gross shoulder instability, or active shoulder impingement. While these conditions may not preclude you from using the exercise, their presence may require special attention or modification based on each client.
Be sure to closely monitor form and ask for client feedback with respect to where the stretch is felt and if any discomfort in the spine or shoulders is occurring. Clients with knee arthritis or patello-femoral pain will do better in the standing position.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training.
Beyond 50 Fitness - Total Strength Workout - Functionally Fit For Life
By Brian Schiff
In the latest edition of Functionally Fit, Brian adds tubing to add support and increase continuity of the Hip Flexor Stretch. This exercise is good for relieving hip and abdominal tightness, both contributors to spine problems.
See 'Related Resources' below for past Functionally Fits and other exercises and training tips.
 |
 |
Execution:
The tubing anchor point should be well above the head of the client. Next, kneel down on one knee and position the other leg forward in a traditional hip flexor stretch position.
Now, grasp the handles of the tubing and slowly shift the body weight forward over the upright knee while simultaneously allowing the arms to move away from and diagonally opposite the hip of the kneeling leg.
Once a comfortable stretch is attained, hold for 20-30 seconds. Repeat twice and then switch sides. If kneeling is uncomfortable, the stretch can also be done in standing, but you would need a much taller anchor point for the tubing. You may also opt not to rotate the upper body as much if it proves uncomfortable.
Application:
While this stretch is not new, I do like using the tubing to assist the pull and achieve a smoother continuous stretch as the upper body is more supported. You can also move further away from the anchor point to accentuate the stretch as desired.
In general, most clients have hip flexor tightness given the amount of sitting and computer work done today. In addition, this stretch will also help elongate the abdominals, which are often tight and weak. Excessive hip flexor and/or abdominal tightness can pull the pelvis anteriorly and contribute to lumbar spine problems.
Some general precautions include clients with active lumbar disc pathology, spinal stenosis, spondylolisthesis, facet joint pain, stress fractures of the lumbar spine, gross shoulder instability, or active shoulder impingement. While these conditions may not preclude you from using the exercise, their presence may require special attention or modification based on each client.
Be sure to closely monitor form and ask for client feedback with respect to where the stretch is felt and if any discomfort in the spine or shoulders is occurring. Clients with knee arthritis or patello-femoral pain will do better in the standing position.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. Currently, he serves as the supervisor at the Athletic Performance Center in Raleigh, NC. Brian presents nationally at several professional conferences and seminars on injury prevention, rehab and sport-specific training.
Beyond 50 Fitness - Total Strength Workout - Functionally Fit For Life
Heart Health
| Weight Training Has Unique Heart Benefits, Study Suggests |
 |
| (11/11/2010) |
|
| Resistance exercise (such as lifting weights) produces a different pattern of blood vessel responses than aerobic exercise, suggesting that it may have specific and important benefits for cardiovascular health, according to a study in the November issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association. The journal is published by Lippincott Williams & Wilkins a part of Wolters Kluwer Health, a leading provider of information and business intelligence for students, professionals, and institutions in medicine, nursing, allied health, and pharmacy. "Resistance exercise may offer greater benefits from the increases in blood flow to active muscles and could be implemented as companion to an aerobic training regimen," according to the new study, led by Scott R. Collier, Ph.D., of Appalachian State University, Boone, N.C. continued at MedicalNewsToday.com>> |
Tuesday, November 9, 2010
Beet Juice for Hypertension
Recent research published online in Hypertension: Journal of the American Heart Association suggests that drinking beet juice can lower high blood pressure. Researchers from Queen Mary University of London found that blood pressure was lower within a 24 hour period in people who took nitrate tablets, and those who drank beet juice. The nitrate content found within the beetroot juice had been found to be the main underlying cause of its blood pressure lowering ability.
The study’s author Amrita Ahluwalia stated that they were able to demonstrate that the nitrate found in beetroot juice was the cause of its beneficial effects upon cardiovascular health by increasing the levels of the gas nitric oxide in the circulation. Ahluwalia said, “We showed that beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. We also found that only a small amount of juice is needed – just 250 ml - to have this effect, and that the higher the blood pressure at the start of the study the greater the decrease caused by the nitrate.”
This study has shown that there are ways to lower your blood pressure that are safe, natural, and effective, without the need to depend strictly upon prescription drugs.
The study’s author Amrita Ahluwalia stated that they were able to demonstrate that the nitrate found in beetroot juice was the cause of its beneficial effects upon cardiovascular health by increasing the levels of the gas nitric oxide in the circulation. Ahluwalia said, “We showed that beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. We also found that only a small amount of juice is needed – just 250 ml - to have this effect, and that the higher the blood pressure at the start of the study the greater the decrease caused by the nitrate.”
This study has shown that there are ways to lower your blood pressure that are safe, natural, and effective, without the need to depend strictly upon prescription drugs.
Tuesday, October 19, 2010
Shoulder Problems
One very common problem with old farts like myself who insist on pumpin' iron like they're still 25 year-old stallions is shoulder joint pain, often hard to diagnose as to the exact cause.
One common injury caused by a variety of traumas, often incurred during our younger days, but only becoming a real nagging problem as we age like shriveling fruit on the shelf of the kitchen in the one-room, low-rent sweatbox apartment we call home, is a tear of the glenoid labrum. This piece of cartilage serves to guide the head of the humerus bone (upper arm) as it rotates and moves in the glenoid fossa (a dish-like depression of the scapula (shoulder blade)) that holds the upper arm in place. Here's the anatomy of the shoulder, labrum included, to give you an idea of where this little bitch is located:
There it is. The problem is, when this mother tears, the shoulder becomes much less stable, and you start to have ongoing shoulder pain and discomfort, not to mention instability in sports and other activities, which sucks. The problem itself makes itself worse over time, as the labrum tears more and degenerates from increasing instability.
Although notoriously hard to diagnose, those three people left in the country with good medical insurance can go see their specialist for tests like arthroscopic exploratory surgery and MRI's to name a few options, us other poor bastards are going to have to depend on self-diagnosis and physical clues like:
All exercises should be repeated 30 times. Two sessions per day are recommended.
When the pain is completely gone, it is now time to increase the stability of the shoulder by paying special attention to doing rotator-cuff exercises. Start with light weight (3-5 lbs for women): (do these at the end of your regular workout)
After 4 to 6 weeks of working these muscles, you should be ready to resume normal activities. (This advice does not take the place of your doctor's advice, blah, blah, blah, don't sue me.)
Rotator cuff exercise #1 Empty Your Beer
Stand normally, arms at your sides, with a dumbbell in each hand. As you begin to raise your arms out to the sides, and slightly forward of the center of your body (in line with how your shoulder blade moves along your rib cage), turn your thumbs downward, like you're emptying a glass. Move your arms up to horizontal, keeping them straight or slightly bent at the elbows. Arms back to sides. Do 12 to 15 reps x 3 or 4 sets.
Rotator cuff exercise #2 Propped External Rotation
Prop your elbow out to your side at horizontal, resting on a chair-back, or other immovable object. Place a dumbbell in that hand with the other. Holding your forearm vertically, lower the weight slowly forward as your arm rotates counterclockwise in the joint (right arm, clockwise left arm) and the weight lowers toward the point where your arm is past horizontal. Feel the stretch at the bottom limit of motion, and raise the weight back up to vertical. 10 to 12 reps x 3 or 4 sets.
Rotator cuff exercise #3 Side-Lying External Rotation
Lay on your side with your high elbow at your side, holding a dumbbell with your forearm across your stomach. Lift the weight up moving your forearm to above horizontal, return to the lower position. Do 12-15 reps x 3 to 4 sets.
Rotator cuff exercise #4 Arm Wrestler
This muscle (subscapularis) is not as crucial for shoulder health, as it usually has already outpaced the other 3 rotator cuff muscles (teres minor, supraspinatus, infraspinatus), but it's probably good to work it some for prevention. This is your "arm-wrestling muscle", and since it doesn't stick out and make you look good at the pub, most posers aren't even aware that it exists.
To work this muscle, lie on your back and roll slightly towards the same side arm, and stick your elbow against your ribcage. Placing a dumbbell in that hand, start from horizontal (forearm pos.) and raise it to vertical. Do 10 to 12 reps x 3 or 4 sets.
One common injury caused by a variety of traumas, often incurred during our younger days, but only becoming a real nagging problem as we age like shriveling fruit on the shelf of the kitchen in the one-room, low-rent sweatbox apartment we call home, is a tear of the glenoid labrum. This piece of cartilage serves to guide the head of the humerus bone (upper arm) as it rotates and moves in the glenoid fossa (a dish-like depression of the scapula (shoulder blade)) that holds the upper arm in place. Here's the anatomy of the shoulder, labrum included, to give you an idea of where this little bitch is located:
There it is. The problem is, when this mother tears, the shoulder becomes much less stable, and you start to have ongoing shoulder pain and discomfort, not to mention instability in sports and other activities, which sucks. The problem itself makes itself worse over time, as the labrum tears more and degenerates from increasing instability.
Although notoriously hard to diagnose, those three people left in the country with good medical insurance can go see their specialist for tests like arthroscopic exploratory surgery and MRI's to name a few options, us other poor bastards are going to have to depend on self-diagnosis and physical clues like:
- A sharp "pop" or catching sensation in the shoulder during certain extreme arm movements
- A vague aching sensation in the shoulder joint
- Your shoulder tends to slip out of joint slightly, usually forward, or crack back into joint often
- First, make sure you reduce pain and inflammation, if any, using DMSO, found at your local health food store, MSM supplements, and any medical anti-inflammatories you may have access to.
- Once the pain subsides, see a chiropractor to make sure the shoulder glenohumeral joint is properly lined up and articulating normally. He should be able to pop it back into alignment if necessary.
- To complete the rehab process, do codman's exercises, below:
I did this one regularly with a 45 lb plate in my hand, and had a miracle improvement in reduction of chronic shoulder pain after two years of fruitless other attempts to fix it.
This one looks a little stupid. Do it if the other two don't work.
This one I just substituted the lat pulldown machine at the gym, with about 200 lbs of weight, and it worked great!
All exercises should be repeated 30 times. Two sessions per day are recommended.
When the pain is completely gone, it is now time to increase the stability of the shoulder by paying special attention to doing rotator-cuff exercises. Start with light weight (3-5 lbs for women): (do these at the end of your regular workout)
Rotator Cuff Exercises (Wikipedia)
Rotator cuff exercise #1 Empty Your Beer
Stand normally, arms at your sides, with a dumbbell in each hand. As you begin to raise your arms out to the sides, and slightly forward of the center of your body (in line with how your shoulder blade moves along your rib cage), turn your thumbs downward, like you're emptying a glass. Move your arms up to horizontal, keeping them straight or slightly bent at the elbows. Arms back to sides. Do 12 to 15 reps x 3 or 4 sets.
Rotator cuff exercise #2 Propped External Rotation
Prop your elbow out to your side at horizontal, resting on a chair-back, or other immovable object. Place a dumbbell in that hand with the other. Holding your forearm vertically, lower the weight slowly forward as your arm rotates counterclockwise in the joint (right arm, clockwise left arm) and the weight lowers toward the point where your arm is past horizontal. Feel the stretch at the bottom limit of motion, and raise the weight back up to vertical. 10 to 12 reps x 3 or 4 sets.
Rotator cuff exercise #3 Side-Lying External Rotation
Lay on your side with your high elbow at your side, holding a dumbbell with your forearm across your stomach. Lift the weight up moving your forearm to above horizontal, return to the lower position. Do 12-15 reps x 3 to 4 sets.
Rotator cuff exercise #4 Arm Wrestler
This muscle (subscapularis) is not as crucial for shoulder health, as it usually has already outpaced the other 3 rotator cuff muscles (teres minor, supraspinatus, infraspinatus), but it's probably good to work it some for prevention. This is your "arm-wrestling muscle", and since it doesn't stick out and make you look good at the pub, most posers aren't even aware that it exists.
To work this muscle, lie on your back and roll slightly towards the same side arm, and stick your elbow against your ribcage. Placing a dumbbell in that hand, start from horizontal (forearm pos.) and raise it to vertical. Do 10 to 12 reps x 3 or 4 sets.
Thursday, October 7, 2010
Sunday, July 25, 2010
Staying Motivated
So you've started your workout program and stuck to it. How do you stay motivated after the hundredth or so visit to the gym? I know everyone is different, but here is how I keep up the intensity after thirty five-plus years in the gym:
Fitness Link of the Day:Updated Atkins Diet
Fitness Link I: Look Better Naked
Fitness Link II: Men, Get the Bod of a God in 28 Days
Fitness Link III: Ultimate Upper Body Workout
Fitness Link IV: How to Harden That Saggy Old Ass
Fitness Link V: 6 Exercises for 6-Pack Abs, Fatboy!
Fitness Link VI: Best Muscle Building Moves of All Time
- Think of Someone you Dislike: Hate can be a fabulous motivator, believe it or not. Also, notice how mean people seem to live longer. How many total pricks do you know that are still around? Every one of them, it seems. They'll outlive everybody, just for spite! This is only true if you have any enemies, or people that have wronged you, and gotten away with it. If you're a "mister nice guy" and have nothing but friends, this will not work for you. The method goes something like this: During the last few repetitions of an exercise, or during the all-out phase of interval training, picture your worst enemy practicing harder somewhere with the express purpose of eventually kicking your ass. Works amazingly well.
- Think of a Love Interest: Maybe you're trying to win over that little hottie in accounting with your hard-body, or possibly you want to rekindle your marriage by taking a little pride in your appearance. Method: Visualize your subject ogling you as you walk by with that slim body, bulging biceps, or six-pack abs, etc.
- Think of the Health Benefits: Exercise has a lot of instant and long-term health benefits. Sweating helps detoxify the skin, and gives it a healthy glow. Full oxygenation of the lungs promotes anti-aging and blood flow to the organs. Weight-bearing exercise thickens the bone structure, and prevents osteoporosis. Exercise helps keep you active long past the day when your sedentary counterparts will be unable to care for themselves.
- Set Goals/Track Your Workouts: You should keep a journal of what you did on what day, so you don't repeat certain exercises unnecessarily, and don't leave out any muscle groups either, which can lead to injury later. Also, you can track your progress (or regression!) over time. You can carry the journal with you in the gym and quickly write stats down between exercises, or after completed sets, if you can remember everything you did (not me). What I do is carry an old PDA (personal digital assistant), where I just copy and paste routines from the second to last workout, in a matter of seconds, or whichever workout routine you feel you need to catch up on, and just blank out the old numbers and replace with today's results.
- Vary Your Workouts: If you're doing the same exercise to target the shoulders for the 89th time in a row, maybe it's time to switch to a different exercise that targets the shoulders from a different angle or resistance curve. For example, if you're tired of doing dumbbell front raises, switch to the barbell military press for a while.
- Make it Convenient: Sometimes, it's just the logistics of going the the physical location of the gym that kills your motivation. Perhaps traffic is bad, or it's late, or the gym is closed. Maybe it's too crowded with those pesky 20-somethings, hogging the weights. Try putting your gym in your house. Go to Play It Again Sports to find affordable, used gym equipment. Or, get your local friends to go in on renting gym space right down the street, where everybody gets a key to the place, and shares in the cost of buying the equipment. Put a TV in there too,with cable, and a fridge, and a pool table, and a bar, and a stripper pole, just like that place they used to hangout at on the Sopranos.
- Take a Nap First: Sometimes, you're just beat from work, or just a long day. Try flopping on the couch for a 30 or 40 minute nap. Then wake up, have a coke or coffee, and go! Works wonders.
Fitness Link of the Day:Updated Atkins Diet
Fitness Link I: Look Better Naked
Fitness Link II: Men, Get the Bod of a God in 28 Days
Fitness Link III: Ultimate Upper Body Workout
Fitness Link IV: How to Harden That Saggy Old Ass
Fitness Link V: 6 Exercises for 6-Pack Abs, Fatboy!
Fitness Link VI: Best Muscle Building Moves of All Time
Friday, July 16, 2010
Jumping Rope
How Does Jumping Rope Increase My Fitness?
Jumping rope is a surprisingly effective way to increase your fitness level. It challenges almost every muscle group in the body and creates a need for muscular coordination. Jumping rope focuses on two very important aspects of boxing: rhythm and timing. You can increase the agility of your footwork while you pump your forearms, wrists, and shoulders (which are critical to good punching power). There are few exercises as inexpensive and effective as jumping rope.
What length jump rope is right for me?
In general, if you are 5'6" and under - use a 8' rope. If you are 5'7" - 6'2" - use a 9.5' rope. If you are 6'3" and up - use a 10' rope. Many ropes can be adjusted to be shorter than their maximum length.
Which jump rope is right for me?
A jump rope is a simple device but there are plenty of variations for you to choose from. First you have to decide how much abuse you'll be putting it through. If you have kids who will likely play with it outdoors, you might want to choose a classic playground style rope that has thick plastic beads all the way up and down it. These protect the rope itself from friction against tough concrete and gravel. If you are using it in a boxing gym environment where you needn't worry so much about rough terrain and even want to be careful to preserve the floor, you might choose a pliable leather rope.
Also be sure to consider how fast you need the rope to go. If you want to train quick foot movement you'll need a speed oriented rope, but if you are looking to enhance your muscular endurance you might choose something with more weight.
What are ball bearing handles?
Most jump ropes tie the handle portion to the rope portion and simply let the momentum of the swing take the rope around as it rubs against the inside of the handle. However, some of the more advanced ropes feature a ball bearing system which enhances the smoothness of the swing as you perform your jump rope routines. These are an excellent choice for jumpers who do very quick routines and need definite consistency in their equipment.
Leather rope vs Plastic rope
Leather jump ropes tend to have extremely long life spans, but to get the most out of them you should put a small amount of maintenance into making sure the leather is conditioned and stored properly (not overly dry and not overly humid locations). To condition the rope, you can use something as simple as saddle soap to keep it pliable.
Plastic ropes are constantly improving as new plastics come out and new designs are put into production. You can find a wider variety of rope styles in plastic, although they tend to have a less traditional "feel" that some boxers grow accustomed to.
Jumping rope is a surprisingly effective way to increase your fitness level. It challenges almost every muscle group in the body and creates a need for muscular coordination. Jumping rope focuses on two very important aspects of boxing: rhythm and timing. You can increase the agility of your footwork while you pump your forearms, wrists, and shoulders (which are critical to good punching power). There are few exercises as inexpensive and effective as jumping rope.
What length jump rope is right for me?
In general, if you are 5'6" and under - use a 8' rope. If you are 5'7" - 6'2" - use a 9.5' rope. If you are 6'3" and up - use a 10' rope. Many ropes can be adjusted to be shorter than their maximum length.
Which jump rope is right for me?
A jump rope is a simple device but there are plenty of variations for you to choose from. First you have to decide how much abuse you'll be putting it through. If you have kids who will likely play with it outdoors, you might want to choose a classic playground style rope that has thick plastic beads all the way up and down it. These protect the rope itself from friction against tough concrete and gravel. If you are using it in a boxing gym environment where you needn't worry so much about rough terrain and even want to be careful to preserve the floor, you might choose a pliable leather rope.
Also be sure to consider how fast you need the rope to go. If you want to train quick foot movement you'll need a speed oriented rope, but if you are looking to enhance your muscular endurance you might choose something with more weight.
What are ball bearing handles?
Most jump ropes tie the handle portion to the rope portion and simply let the momentum of the swing take the rope around as it rubs against the inside of the handle. However, some of the more advanced ropes feature a ball bearing system which enhances the smoothness of the swing as you perform your jump rope routines. These are an excellent choice for jumpers who do very quick routines and need definite consistency in their equipment.
Leather rope vs Plastic rope
Leather jump ropes tend to have extremely long life spans, but to get the most out of them you should put a small amount of maintenance into making sure the leather is conditioned and stored properly (not overly dry and not overly humid locations). To condition the rope, you can use something as simple as saddle soap to keep it pliable.
Plastic ropes are constantly improving as new plastics come out and new designs are put into production. You can find a wider variety of rope styles in plastic, although they tend to have a less traditional "feel" that some boxers grow accustomed to.
Sunday, June 27, 2010
Saturday, June 26, 2010
Peak Fitness Training
Make a huge difference in your fat-burning effects when you add this routine to your aerobic workout!
Monday, March 1, 2010
Getting Dumber?
Studies Champion Omega-3s for Slowing Mental Decline
Two new studies report that regular consumption of omega-3-rich food could prevent age-related cognitive decline. The first study, led by researchers from the Dutch National Institute for Public Health and the Environment, used a longitudinal assessment of 210 men without Alzheimer's disease, collecting dietary data via crosscheck dietary histories in 1990, when the subjects were 70-89 years old. Cognitive function was assessed using the Mini-Mental State Examination (MMSE). The authors conclude that over a period of five years, consumers of approximately 400 milligrams of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) per day had less cognitive decline than those who consumed only about 20 milligrams per day. A second study from the University of North Carolina used a prospective design to investigate the potential benefits of omega-3 levels in the blood with cognitive decline in 2,251 white adults (average age 57 at baseline). Blood fatty acid concentrations were measured in all subjects at the start of the study and correlated with cognitive function assessed three and nine years later, assessing verbal learning, recent memory, psychomotor performance, linguistic impairment, and global cognition. After adjusting for potential confounding factors, the researchers report that global cognitive decline was not associated with omega-3 blood levels at baseline, but a subgroup analysis examining specific types of cognitive decline found that greater blood omega-3 fatty acid levels may prevent a decline in verbal fluency. (American Journal of Clinical Nutrition, volume 85, pages 1142-1147 and volume 85, pages 1103-1111)
Subscribe to:
Posts (Atom)
