Don't Chase the Pain:
I attended a seminar with a top physical therapist this weekend, and one of the things he talked about was pain and movement dysfunction. His point was that where it hurts isn't necessarily where the problem is.
For example, low back pain can be coming from other places that refer pain to the low back, such as the muscles of the hips. Rotator cuff problems may be caused by lack of stability for the shoulderblade, and/or lack of mobility for the thoracic spine - the area between the neck and low back.
Something like plantarfasciitis, an inflammation of the arch of the foot, might have to do with triggerpoints in the calf muscles. Triggerpoints are areas of tension in the muscles that can refer pain to other areas. Triggerpoints can serve as a warning sign of muscles that are out of balance or overused.
This seminar looked at movement patterns as a way to predict future injury in an athlete or exercise client. Another point was that lack of pain doesn't mean that everything is alright. If a joint lacks pain but doesn't move properly, it could lead to an injury down the road, as other joints compensate by moving farther than intended.
That the person is injured but doesn't know it yet - an injury waiting to happen. Overall, it was a great weekend with many top trainers, therapists, and coaches.
It all gets down to prevention, trying to prevent something from happening in the first place instead of trying to fix it after it broke down. Makes a lot of sense, doesn't it!
If you are someone dealing with a current or past injury, make sure your doctor or therapist isn't just chasing the pain, instead of searching for the cause.
Tuesday, July 24, 2007
Wednesday, July 18, 2007
Home Exercise Equipment part II:
Yesterday I talked about some simple equipment that can help you build strength and lose fat in the comfort of your home. Today I will talk about a piece of home equipment for strengthening your low back - the reverse hyperextension.
The reverse hyperextension is an exercise sometimes performed by competitive lifters and athletes. It places you face down on an elevated bench and allows you to strengthen your low back, glutes, and hamstrings at the same time.
These muscles are important for preventing low back pain, as well as performing well on the court or field. The home version is what I received last week and I have had a chance to try it out a few times. One of the significant features of this exercise, is the face down position, which places very little stress on the spine.
For those who might have disc problems in their back, this position is often recommended to help remove pressure. While lying face down the disc can't bulge out the back of the vertebrae. This exercise allows you to strengthen the muscles that support the spine in a neutral position.
In this exercise your back stays relatively straight, while your lower body is lifted in an arcing movement until the thighs are in a straight line (parallel) with the torso. This movement is supposed to strengthen and stretch at the same time, while providing movement to the muscles and vertebrae.
Bottom line, how does this piece of equipment work? Glad you asked. It is a decent piece of home equipment. In all honesty though, for the price, it is not significantly better than doing this exercise on a stability ball.
So unless you have deep pockets, my recommendation is to stick with the ball, which is the one of the most versatile pieces of home equipment for core training. Very few pieces of home equipment outperform the ball for the average person, especially when you consider the price. The average person who is just looking to stay fit and avoid injury.
Some of you with balance and stability issues might have to start with a modified exercise first. But if this is the case, you need to get some help from a professional, to get started on the right program.
I will still use the reverse hyperextension in my studio, because it gives me some different options. In most cases, it's not about the equipment, it's about the knowledge of the user or trainer. If you haven't read my article on using the stability ball for this exercise, click here.
Yesterday I talked about some simple equipment that can help you build strength and lose fat in the comfort of your home. Today I will talk about a piece of home equipment for strengthening your low back - the reverse hyperextension.
The reverse hyperextension is an exercise sometimes performed by competitive lifters and athletes. It places you face down on an elevated bench and allows you to strengthen your low back, glutes, and hamstrings at the same time.
These muscles are important for preventing low back pain, as well as performing well on the court or field. The home version is what I received last week and I have had a chance to try it out a few times. One of the significant features of this exercise, is the face down position, which places very little stress on the spine.
For those who might have disc problems in their back, this position is often recommended to help remove pressure. While lying face down the disc can't bulge out the back of the vertebrae. This exercise allows you to strengthen the muscles that support the spine in a neutral position.
In this exercise your back stays relatively straight, while your lower body is lifted in an arcing movement until the thighs are in a straight line (parallel) with the torso. This movement is supposed to strengthen and stretch at the same time, while providing movement to the muscles and vertebrae.
Bottom line, how does this piece of equipment work? Glad you asked. It is a decent piece of home equipment. In all honesty though, for the price, it is not significantly better than doing this exercise on a stability ball.
So unless you have deep pockets, my recommendation is to stick with the ball, which is the one of the most versatile pieces of home equipment for core training. Very few pieces of home equipment outperform the ball for the average person, especially when you consider the price. The average person who is just looking to stay fit and avoid injury.
Some of you with balance and stability issues might have to start with a modified exercise first. But if this is the case, you need to get some help from a professional, to get started on the right program.
I will still use the reverse hyperextension in my studio, because it gives me some different options. In most cases, it's not about the equipment, it's about the knowledge of the user or trainer. If you haven't read my article on using the stability ball for this exercise, click here.
Tuesday, July 17, 2007
Home Exercise Equipment:
There are many pieces of home exercise equipment available, both on TV and at the local sporting goods store. While some pieces are better than others, most of them will get the job done, if used regularly.
For versatility, cost, and performance, it's hard to beat a set of dumbbells, an exercise or stability ball, and some resistance bands. Dumbbells allow you to do a number of different exercises and require you to use more muscles to help stabilize them. This increased stability demand will carry over to most of your work and sport or recreation demands very well.
By using a stability ball for an exercise bench, you also work your "core" very effectively, as well. So efficiently that you won't need to spend a lot of extra time working your abs with crunches, which aren't that effective anyway.
Of course, you want to make sure that your stability ball is made of anti-burst material, which is stronger and less likely to pop if you are using extremely heavy dumbbells, which most of you won't.
Add in some pushing and pulling exercises using the resistance bands and a dowel rod, and you train your abs and low back to stabilize while in a standing position. They allow you to strengthen your upper body and midsection at the same time, saving some time in the process. The bands can also be used while doing lunges in various directions, assisting with your balance, if needed.
In fact, the combination of dumbbells, stability ball, and resistance bands give you more exercise options, while being cheaper than popular machines advertised in TV commercials. They also give you great core training, as well as overall body strength. Something we all could use.
I will have a two-part DVD series out in the near future, which will give you a combination of mobility, dynamic flexibility, and core stability that can be done in the convenience of your own home, or on the road, if you prefer. Tomorrow I will share my thoughts on a piece of home equipment that I recently received.
There are many pieces of home exercise equipment available, both on TV and at the local sporting goods store. While some pieces are better than others, most of them will get the job done, if used regularly.
For versatility, cost, and performance, it's hard to beat a set of dumbbells, an exercise or stability ball, and some resistance bands. Dumbbells allow you to do a number of different exercises and require you to use more muscles to help stabilize them. This increased stability demand will carry over to most of your work and sport or recreation demands very well.
By using a stability ball for an exercise bench, you also work your "core" very effectively, as well. So efficiently that you won't need to spend a lot of extra time working your abs with crunches, which aren't that effective anyway.
Of course, you want to make sure that your stability ball is made of anti-burst material, which is stronger and less likely to pop if you are using extremely heavy dumbbells, which most of you won't.
Add in some pushing and pulling exercises using the resistance bands and a dowel rod, and you train your abs and low back to stabilize while in a standing position. They allow you to strengthen your upper body and midsection at the same time, saving some time in the process. The bands can also be used while doing lunges in various directions, assisting with your balance, if needed.
In fact, the combination of dumbbells, stability ball, and resistance bands give you more exercise options, while being cheaper than popular machines advertised in TV commercials. They also give you great core training, as well as overall body strength. Something we all could use.
I will have a two-part DVD series out in the near future, which will give you a combination of mobility, dynamic flexibility, and core stability that can be done in the convenience of your own home, or on the road, if you prefer. Tomorrow I will share my thoughts on a piece of home equipment that I recently received.
Friday, July 13, 2007
The Best Ways to Burn Belly Fat:
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
Best Ways to Burn Belly Fat
I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.
Well, to say I've done them all would be an understatement.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
Best Ways to Burn Belly Fat
I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.
Well, to say I've done them all would be an understatement.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
Thursday, July 12, 2007
Preventing Running Injuries:
I've worked with more than a few runners who have had some overuse injuries. In some cases, these people were fine while running shorter distances such as 10K's, but saw some problems while training for a longer event such as a marathon.
It's interesting to watch some of the various running styles of those who compete in recreational events, as well as those just jogging for increased fitness. In many cases, I think that I could make some improvements that might help them be more efficient.
Most runners would definitely benefit from more cross-training, where they spend slightly less time pounding the pavement, and a little more time on a bike. Or spend time doing some strength training. I think that this would improve their overall efficiency.
In any case, most people should spend some time doing lateral movements and rotational work. Why you might ask? Even though you are running straight ahead, your body needs to be stable in these other movement planes to help prevent injury.
Secondly, when you train your muscles to move in one direction - front to back, as opposed to the other two directions your muscles can move, you can create muscle imbalances over time. Imbalances which could lead to an injury.
Another thing that might help is doing some core training and upper body work to help with running efficiency. By doing some upper body work - pushing and pulling against a resistance band while in a standing position, you can get these benefits with a minimal amount of time.
If you haven't already, you might want to check out my article on" real world core training" at my website. You can also read an article I posted last week on preventing running injuries.
I've worked with more than a few runners who have had some overuse injuries. In some cases, these people were fine while running shorter distances such as 10K's, but saw some problems while training for a longer event such as a marathon.
It's interesting to watch some of the various running styles of those who compete in recreational events, as well as those just jogging for increased fitness. In many cases, I think that I could make some improvements that might help them be more efficient.
Most runners would definitely benefit from more cross-training, where they spend slightly less time pounding the pavement, and a little more time on a bike. Or spend time doing some strength training. I think that this would improve their overall efficiency.
In any case, most people should spend some time doing lateral movements and rotational work. Why you might ask? Even though you are running straight ahead, your body needs to be stable in these other movement planes to help prevent injury.
Secondly, when you train your muscles to move in one direction - front to back, as opposed to the other two directions your muscles can move, you can create muscle imbalances over time. Imbalances which could lead to an injury.
Another thing that might help is doing some core training and upper body work to help with running efficiency. By doing some upper body work - pushing and pulling against a resistance band while in a standing position, you can get these benefits with a minimal amount of time.
If you haven't already, you might want to check out my article on" real world core training" at my website. You can also read an article I posted last week on preventing running injuries.
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