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.
Tuesday, June 26, 2007
Still Time to Lose Fat this Summer:
If you have been wanting to lose some fat (notice I said fat and not weight) before Summer is over, there is still plenty of time. I believe that it is easier for some of you to lose fat by getting outside in the sun.
Whether the warmer weather helps increase your metabolism or whether there is some other factor that plays a role, being outside in hot weather seems to help you lose fat.
With the extra bike riding that I have done in the past month, along with being busy with other things, I have dropped close to 10 pounds.
Though if you read one of my new articles on fat loss, you will understand that weight loss isn't the main thing, but rather, fat loss is!
Maybe it's the getting outside and increased activity, or maybe the hot weather has something to do with it. Being in the Midwest, you tend to put on a few pounds in Winter time, either to help insulate your body or because you tend to stay indoors where it is warm.
In any case, I notice my shorts falling down without a belt on, and that means my waist is getting smaller. A good thing!
You can go to brianmorganfitness.com and read my new article on fat loss, along with two others I got from top fat loss expert Craig Ballantyne. Craig has a ton of experience with fat loss clients and is one of the most knowledgeable persons in the fitness industry.
If you have been wanting to lose some fat (notice I said fat and not weight) before Summer is over, there is still plenty of time. I believe that it is easier for some of you to lose fat by getting outside in the sun.
Whether the warmer weather helps increase your metabolism or whether there is some other factor that plays a role, being outside in hot weather seems to help you lose fat.
With the extra bike riding that I have done in the past month, along with being busy with other things, I have dropped close to 10 pounds.
Though if you read one of my new articles on fat loss, you will understand that weight loss isn't the main thing, but rather, fat loss is!
Maybe it's the getting outside and increased activity, or maybe the hot weather has something to do with it. Being in the Midwest, you tend to put on a few pounds in Winter time, either to help insulate your body or because you tend to stay indoors where it is warm.
In any case, I notice my shorts falling down without a belt on, and that means my waist is getting smaller. A good thing!
You can go to brianmorganfitness.com and read my new article on fat loss, along with two others I got from top fat loss expert Craig Ballantyne. Craig has a ton of experience with fat loss clients and is one of the most knowledgeable persons in the fitness industry.
Wednesday, June 20, 2007
Real World Core Strength:
Last week I was reading a blog that talked about an extraordinary achievement of real world core strength. Coach Robert dos Remedios wrote about famous surfer Laird Hamilton and an amazing feat of fitness he performed. To those of you not familiar to surfing, Hamilton is married to former volleyball star Gabrielle Reese.
Hamilton does a lot of surfing on a standup paddle board, which is a large surf board that he paddles through the surf while standing. Kind of like the gondolas in Venice Italy, only instead of using a long pole to push the boat, Hamilton uses a long paddle.
To say that this takes a lot of core strength is an understatement. Or rather, that it builds a lot of core stability in the process. Anyway, Hamilton recently paddled 43 kilometers across the English Channel!
Before this incredible feat he biked 148 kilometers, and then took an hour and a half rest before his crossing. Just a little warmup.
Then, he proceeded to ride 235 kilometers across France! Apparently he needed another challenge. While the biking is quite an achievement on it's own, to me the Channel crossing, which took 6 hours, is unbelievable. Most of us would have a hard time paddling 100 yards while standing on a surfboard.
While this kind of core stability isn't necessary for most of us, it points to the way that you should be training, and that's on your feet. Your back is tested more lifting or pulling heavy objects when standing, than it is while lying on the floor.
In other words, stop wasting your time with all those crunches.
To read a new article on real world core training, click here. I also posted a new article about how gravity affects your body.
For those of you who have been waiting for the bonus fat loss download, here's the link.
Last week I was reading a blog that talked about an extraordinary achievement of real world core strength. Coach Robert dos Remedios wrote about famous surfer Laird Hamilton and an amazing feat of fitness he performed. To those of you not familiar to surfing, Hamilton is married to former volleyball star Gabrielle Reese.
Hamilton does a lot of surfing on a standup paddle board, which is a large surf board that he paddles through the surf while standing. Kind of like the gondolas in Venice Italy, only instead of using a long pole to push the boat, Hamilton uses a long paddle.
To say that this takes a lot of core strength is an understatement. Or rather, that it builds a lot of core stability in the process. Anyway, Hamilton recently paddled 43 kilometers across the English Channel!
Before this incredible feat he biked 148 kilometers, and then took an hour and a half rest before his crossing. Just a little warmup.
Then, he proceeded to ride 235 kilometers across France! Apparently he needed another challenge. While the biking is quite an achievement on it's own, to me the Channel crossing, which took 6 hours, is unbelievable. Most of us would have a hard time paddling 100 yards while standing on a surfboard.
While this kind of core stability isn't necessary for most of us, it points to the way that you should be training, and that's on your feet. Your back is tested more lifting or pulling heavy objects when standing, than it is while lying on the floor.
In other words, stop wasting your time with all those crunches.
To read a new article on real world core training, click here. I also posted a new article about how gravity affects your body.
For those of you who have been waiting for the bonus fat loss download, here's the link.
Tuesday, June 12, 2007
Biking, Walking, or Jogging part II:
In the first part of this article I talked about getting outside to exercise. After spending three years in Georgia and Florida, it has been a little change getting used to Winter again and not being outdoors all year long. I spent as much time as possible at the beach, enjoying being around the water.
Now after being inside all day long I prefer to get my exercise outdoors, if possible. I get to see a variety of wildlife, including great blue herons, some seasonal pelicans, ducks, geese and even seagulls. A couple of times I have had to slow down to avoid the hissing geese as their goslings feed along the path.
The last couple of years I have observed many walkers, bikers, and joggers on this path next to the mighty Mississippi. While they all are getting good exercise and enjoying the outdoors, some are burning more calories than others. I have noticed some joggers that are very faithful in their routines, maybe too faithful.
One in particular can be seen there often, always jogging at the same moderate pace. All this exercising hasn't seemed to make any changes. While she is not fat, she isn't dropping pounds either.
Why not? Her body has adapted to the energy demands of her routine and she needs to change things up a little. For example, include some strength training to increase her metabolism or jog at a higher intensity. Noticing some postural and probable flexibility deficiencies in her running style, she probably couldn't go any faster without incurring an injury.
So this brings up a few key points: one, to get the most out of your exercise efforts you need to address posture and flexibility issues before getting too far in your workouts, and two, your body adapts very quickly to steady state exercise and gets very efficient at burning calories, much like your car while driving on the highway.
Many of the cyclists I see are very lean, most of these are riding racing bikes meant for long distances. And while they don't stick around long enough for me to tell, they appear to be riding at a fairly intense pace for some length of time. This brings up another point.
Those exercising for an hour or two, whether jogging or biking burn plenty of calories even while moving at a steady pace, because they are working at a greater percentage of their max heart rate, ala Lance Armstrong or an elite marathoner.
Those exercising at a lesser intensity, whether riding, jogging or walking, don't burn as many calories. If you are just starting out, it is better to work at a lighter intensity, gradually increasing the length of time you are exercising. At some point though, you will need to pick up the pace to burn more calories. Otherwise you will need to do more overall work throughout the day, such as walking a little bit here and there, which at the end of the day adds up to quite a bit, like I mentioned in my article on the Amish.
So any exercise that you enjoy is beneficial and increases your health if it doesn't cause injury. For greater fat burning potential, at some point you will have to turn up the furnace - your intensity.
In the first part of this article I talked about getting outside to exercise. After spending three years in Georgia and Florida, it has been a little change getting used to Winter again and not being outdoors all year long. I spent as much time as possible at the beach, enjoying being around the water.
Now after being inside all day long I prefer to get my exercise outdoors, if possible. I get to see a variety of wildlife, including great blue herons, some seasonal pelicans, ducks, geese and even seagulls. A couple of times I have had to slow down to avoid the hissing geese as their goslings feed along the path.
The last couple of years I have observed many walkers, bikers, and joggers on this path next to the mighty Mississippi. While they all are getting good exercise and enjoying the outdoors, some are burning more calories than others. I have noticed some joggers that are very faithful in their routines, maybe too faithful.
One in particular can be seen there often, always jogging at the same moderate pace. All this exercising hasn't seemed to make any changes. While she is not fat, she isn't dropping pounds either.
Why not? Her body has adapted to the energy demands of her routine and she needs to change things up a little. For example, include some strength training to increase her metabolism or jog at a higher intensity. Noticing some postural and probable flexibility deficiencies in her running style, she probably couldn't go any faster without incurring an injury.
So this brings up a few key points: one, to get the most out of your exercise efforts you need to address posture and flexibility issues before getting too far in your workouts, and two, your body adapts very quickly to steady state exercise and gets very efficient at burning calories, much like your car while driving on the highway.
Many of the cyclists I see are very lean, most of these are riding racing bikes meant for long distances. And while they don't stick around long enough for me to tell, they appear to be riding at a fairly intense pace for some length of time. This brings up another point.
Those exercising for an hour or two, whether jogging or biking burn plenty of calories even while moving at a steady pace, because they are working at a greater percentage of their max heart rate, ala Lance Armstrong or an elite marathoner.
Those exercising at a lesser intensity, whether riding, jogging or walking, don't burn as many calories. If you are just starting out, it is better to work at a lighter intensity, gradually increasing the length of time you are exercising. At some point though, you will need to pick up the pace to burn more calories. Otherwise you will need to do more overall work throughout the day, such as walking a little bit here and there, which at the end of the day adds up to quite a bit, like I mentioned in my article on the Amish.
So any exercise that you enjoy is beneficial and increases your health if it doesn't cause injury. For greater fat burning potential, at some point you will have to turn up the furnace - your intensity.
Monday, June 11, 2007
Bike Riding, Walking or Jogging:
Which is better for fat loss? Does it make a difference which one you do? No. The one that you prefer is the best one. Or you can use all of them on different days.
Recently, I purchased a new bike for the first time in 15 years. I haven't done much bike riding in the last 20 years, but the last bike I bought wasn't big enough for my large frame and I had to work too hard to overcome this inefficiency.
While living in Atlanta, I loved to hike in the hills and mountains that are within a short drive from there. You could find trails everywhere with plenty of hills to walk. I would often go out on the weekends and hike five or six miles, burning a lot of calories carrying my 240 pounds up and down hill.
A few years later and I am back in the Midwest. Now my outdoor experiences involve walking along the Mississippi river, which has a much flatter terrain. For some variety and to cover more ground, I bought a bike and have done some riding here the last few weeks. Of course, I went out too far my first time and really gave my legs a good workout.
Which leads to our original question - which is better for fat loss? Whether you ride a bike, jog or walk isn't the issue. For most of us it is the intensity, how much effort we are putting in. Specifically, the percentage of our maximum heart rate. For example, if I walk for forty minutes at 60% of my max heart rate versus forty minutes at 80% of my max heart rate, I burn less calories.
I know, you have been told that you need to do continuous exercise at 60-75% intensity to burn more fat. Unfortunately, this is a misinterpretation of the research. You may burn a higher percentage of calories from your fat stores, but your overall calorie burn is lower. For fat loss you are interested in two things - the amount of calories burned while exercising and the amount of calories burned after exercise. This is known as EPOC - excess post exercise oxygen consumption.
When you exercise at an higher intensity, whether doing strength training or cardiovascular exercise, your metabolism stays elevated for a greater period of time, burning more calories! A great way to achieve this is through interval training. When strength training, you would go back and forth between different exercises with little rest in between. Interval training for your cardio would involve doing periods of higher intensity work combined with periods of lower intensity.
If on your bike, you could pedal intensely and then go back to pedaling at a slower rate, and then alternate these intense and lighter sessions. This is a great way to increase your metabolism, turning up your fat burning furnace! This is what I have been doing and then getting off the bike for two or three minutes to enjoy the Sun shining across the river and the diverse wildlife, giving my legs a break.
Then I get back on the bike and ride a little bit more. This also gives me a break from the bike seat. The modified mountain bike I have is called a "comfort" bike, but still requires time to get used to the seat. Between the size of the bike and my own size, I am getting a pretty good workout, while trying to minimize saddle soreness. I may have to get a pair of padded bike shorts.
Be sure to come back tomorrow for part II of this article.
Which is better for fat loss? Does it make a difference which one you do? No. The one that you prefer is the best one. Or you can use all of them on different days.
Recently, I purchased a new bike for the first time in 15 years. I haven't done much bike riding in the last 20 years, but the last bike I bought wasn't big enough for my large frame and I had to work too hard to overcome this inefficiency.
While living in Atlanta, I loved to hike in the hills and mountains that are within a short drive from there. You could find trails everywhere with plenty of hills to walk. I would often go out on the weekends and hike five or six miles, burning a lot of calories carrying my 240 pounds up and down hill.
A few years later and I am back in the Midwest. Now my outdoor experiences involve walking along the Mississippi river, which has a much flatter terrain. For some variety and to cover more ground, I bought a bike and have done some riding here the last few weeks. Of course, I went out too far my first time and really gave my legs a good workout.
Which leads to our original question - which is better for fat loss? Whether you ride a bike, jog or walk isn't the issue. For most of us it is the intensity, how much effort we are putting in. Specifically, the percentage of our maximum heart rate. For example, if I walk for forty minutes at 60% of my max heart rate versus forty minutes at 80% of my max heart rate, I burn less calories.
I know, you have been told that you need to do continuous exercise at 60-75% intensity to burn more fat. Unfortunately, this is a misinterpretation of the research. You may burn a higher percentage of calories from your fat stores, but your overall calorie burn is lower. For fat loss you are interested in two things - the amount of calories burned while exercising and the amount of calories burned after exercise. This is known as EPOC - excess post exercise oxygen consumption.
When you exercise at an higher intensity, whether doing strength training or cardiovascular exercise, your metabolism stays elevated for a greater period of time, burning more calories! A great way to achieve this is through interval training. When strength training, you would go back and forth between different exercises with little rest in between. Interval training for your cardio would involve doing periods of higher intensity work combined with periods of lower intensity.
If on your bike, you could pedal intensely and then go back to pedaling at a slower rate, and then alternate these intense and lighter sessions. This is a great way to increase your metabolism, turning up your fat burning furnace! This is what I have been doing and then getting off the bike for two or three minutes to enjoy the Sun shining across the river and the diverse wildlife, giving my legs a break.
Then I get back on the bike and ride a little bit more. This also gives me a break from the bike seat. The modified mountain bike I have is called a "comfort" bike, but still requires time to get used to the seat. Between the size of the bike and my own size, I am getting a pretty good workout, while trying to minimize saddle soreness. I may have to get a pair of padded bike shorts.
Be sure to come back tomorrow for part II of this article.
Monday, June 04, 2007
89 year old Racewalker:
She forgot to get older. Recently there was an article in the paper about an 89 year old racewalker. She walks or does strength training on a daily basis. In her own words, "I forgot to get older."
This dynamic lady is a five time world champion racewalker, who believes that the key to staying fit is to never stop moving. Hmmm, sounds familiar. Keep moving in order to keep your mobility as you age.
She didn't take up racewalking until 70, setting several records since then. In 2005, she had a fall and broke bones in her leg and hip. After surgery to place metal plates for support, her doctor told her he didn't know if she would walk again.
Not too long afterwards she was back to racewalking. Obviously, she is a very determined woman. She grew up a dancer and has kept active ever since. In addition to racewalking she takes a weekly self-defense class.
So there you have it. The key to keeping your mobility as you age is to start moving when you are young and then.....
never stop!!
Most of us really can stay mobile for life if we just work at it. And why wouldn't you? At 89 this woman is still active and feels great!
Another thing the article noted, even though it wasn't discussed, was that she strength trains, also. Walking is great exercise, but strength training is also needed. I have no doubt that the strength training played a role in her fast recovery after breaking her leg.
So the take home message is to keep active all your life if you want to help slow down the aging process.
Most of us really can have mobility for life with a little work!
She forgot to get older. Recently there was an article in the paper about an 89 year old racewalker. She walks or does strength training on a daily basis. In her own words, "I forgot to get older."
This dynamic lady is a five time world champion racewalker, who believes that the key to staying fit is to never stop moving. Hmmm, sounds familiar. Keep moving in order to keep your mobility as you age.
She didn't take up racewalking until 70, setting several records since then. In 2005, she had a fall and broke bones in her leg and hip. After surgery to place metal plates for support, her doctor told her he didn't know if she would walk again.
Not too long afterwards she was back to racewalking. Obviously, she is a very determined woman. She grew up a dancer and has kept active ever since. In addition to racewalking she takes a weekly self-defense class.
So there you have it. The key to keeping your mobility as you age is to start moving when you are young and then.....
never stop!!
Most of us really can stay mobile for life if we just work at it. And why wouldn't you? At 89 this woman is still active and feels great!
Another thing the article noted, even though it wasn't discussed, was that she strength trains, also. Walking is great exercise, but strength training is also needed. I have no doubt that the strength training played a role in her fast recovery after breaking her leg.
So the take home message is to keep active all your life if you want to help slow down the aging process.
Most of us really can have mobility for life with a little work!
Thursday, May 17, 2007
Strength Training vs.Aerobics for Fat Loss:
Are you under the impression that you can't lose fat without aerobics? Well, you need to reconsider. In a recent blog, top fitness trainer Alwyn Cosgrove wrote about a couple studies that strongly favor the use of strength training when trying to lose weight.
In one study from the Journal of American College of Nutrition, volunteers were put on an extreme low calorie diet. One group did resistance (strength) training and the other was assigned to do aerobic training.
While both groups lost weight, the strength training group lost significantly more fat and no lean muscle tissue. The strength group also increased their resting metabolism while the aerobics group decreased metabolism.
In another study, subjects on an extreme low calorie diet lost 35 pounds while participating in strength training, yet they managed to increase their muscle size, which would help keep their metabolism high. Cosgrove doesn't advocate restricting calories to this extreme level.
The "take home" point from these studies is that you need to do strength training to lose fat and keep your metabolism high, burning more calories even when you are resting. Muscle tissue burns calories whether you are working or resting.
On another note, you need to work to maintain your muscle tissue as you age, in order to keep your mobility. Strong muscles support your joints and allow you to keep moving. So they are important for fat loss, as well as mobility.
Walking is a great form of exercise that I recommend for most everyone. If you end up doing a lot of walking all throughout your day, it can help keep your weight in check.
If you have limited time, however, strength training delivers more bang for your buck. You can get cardiovascular benefits by doing circuit work, where you go from one exercise to another with little rest in between.
Are you under the impression that you can't lose fat without aerobics? Well, you need to reconsider. In a recent blog, top fitness trainer Alwyn Cosgrove wrote about a couple studies that strongly favor the use of strength training when trying to lose weight.
In one study from the Journal of American College of Nutrition, volunteers were put on an extreme low calorie diet. One group did resistance (strength) training and the other was assigned to do aerobic training.
While both groups lost weight, the strength training group lost significantly more fat and no lean muscle tissue. The strength group also increased their resting metabolism while the aerobics group decreased metabolism.
In another study, subjects on an extreme low calorie diet lost 35 pounds while participating in strength training, yet they managed to increase their muscle size, which would help keep their metabolism high. Cosgrove doesn't advocate restricting calories to this extreme level.
The "take home" point from these studies is that you need to do strength training to lose fat and keep your metabolism high, burning more calories even when you are resting. Muscle tissue burns calories whether you are working or resting.
On another note, you need to work to maintain your muscle tissue as you age, in order to keep your mobility. Strong muscles support your joints and allow you to keep moving. So they are important for fat loss, as well as mobility.
Walking is a great form of exercise that I recommend for most everyone. If you end up doing a lot of walking all throughout your day, it can help keep your weight in check.
If you have limited time, however, strength training delivers more bang for your buck. You can get cardiovascular benefits by doing circuit work, where you go from one exercise to another with little rest in between.
Tuesday, May 15, 2007
Many Factors to Good Health!
I believe that there are many factors that go into having good health. As far as wellness and prevention, I think you need adequate movement, good posture, and proper strength to support the joints. There are many ways and different exercises to achieve this, much of which I have written about on my website.
I say all this because I don't believe in any one exercise, piece of equipment, or even therapy that does all things for all people, all of the time. I believe in a combination of these for health. So I may be highly biased towards some of these, such as joint mobility training or even whole body vibration platforms.
But a combination of different movements and exercises is what is best for most of us. We all like to do different things. For some of us that is yoga, or martial arts, and for others it may be strength training and joint mobility. My advice is to switch things up once in a while to give your body a different look.
The body adapts to doing the same thing over and over, so you have to change what you are doing to keep things fresh. A combination of mobility/flexibility and strength/stability is what is best. How you go about achieving that is up to you.
Same thing with therapy. I believe strongly in chiropractic. I have seen and felt its results, having worked with two different chiropractors for almost four years. I also believe in flexibility, posture, and movement retraining in order to get lasting results. Most people in our society don't move enough and this affects their health in a negative manner.
I believe that prevention is key if we want to try and avoid sickness and the ill affects of too little movement. So if you aren't into chiropractic for whatever reason, you need to find a highly skilled massage therapist who can help keep your body moving properly and you need to practice joint mobility, so you will have optimal control over your movements.
Ideally, use a combination of different movements and treatments for your health. There are many different articles on my website that can help you achieve this. Don't be afraid to drop me an email with any questions you might have. I've changed my spam settings so if you have tried to reach me before, you can now.
I just wrote another article that gives more information on how you can prevent back pain if you have to sit for long periods of time - How "creep" affects low back pain.
I believe that there are many factors that go into having good health. As far as wellness and prevention, I think you need adequate movement, good posture, and proper strength to support the joints. There are many ways and different exercises to achieve this, much of which I have written about on my website.
I say all this because I don't believe in any one exercise, piece of equipment, or even therapy that does all things for all people, all of the time. I believe in a combination of these for health. So I may be highly biased towards some of these, such as joint mobility training or even whole body vibration platforms.
But a combination of different movements and exercises is what is best for most of us. We all like to do different things. For some of us that is yoga, or martial arts, and for others it may be strength training and joint mobility. My advice is to switch things up once in a while to give your body a different look.
The body adapts to doing the same thing over and over, so you have to change what you are doing to keep things fresh. A combination of mobility/flexibility and strength/stability is what is best. How you go about achieving that is up to you.
Same thing with therapy. I believe strongly in chiropractic. I have seen and felt its results, having worked with two different chiropractors for almost four years. I also believe in flexibility, posture, and movement retraining in order to get lasting results. Most people in our society don't move enough and this affects their health in a negative manner.
I believe that prevention is key if we want to try and avoid sickness and the ill affects of too little movement. So if you aren't into chiropractic for whatever reason, you need to find a highly skilled massage therapist who can help keep your body moving properly and you need to practice joint mobility, so you will have optimal control over your movements.
Ideally, use a combination of different movements and treatments for your health. There are many different articles on my website that can help you achieve this. Don't be afraid to drop me an email with any questions you might have. I've changed my spam settings so if you have tried to reach me before, you can now.
I just wrote another article that gives more information on how you can prevent back pain if you have to sit for long periods of time - How "creep" affects low back pain.
Monday, April 30, 2007
Newsletter post:
Look for newsletter number three to come out tomorrow afternoon or evening. I will be writing about low back pain and mobility training and whole body vibration. I obviously believe in joint mobility movements and their effect on preventing and recovering from injury.
I really believe that WBV will be the next big thing in anti-aging and pain management. It provides a lot of sensory information which will help retrain your movements after injury or prevent low back pain.
I've been busy lately with my projects, including doing a lot of reading. I've been reading plenty of books or parts of books written by physical therapists, related to movement and pain. I've been doing this reading mostly at a chiropractic college.
That's right, I've been reading books by physical therapists at Palmer College, the birthplace of chiropractic. They actually have a very good selection, though I might be using them more than most of the students. They always seem to be on the shelves when I go there, so maybe I'm getting more use out of them than the students.
In any case, I am definitely on the right track with my programs and what I am reading is backing me up quite nicely. It is also furthering my understanding of some problems that are sometimes very complex, such as back pain and other problems.
Bottom line, for those of you interested in taking your health into your own hands, and that should be all of us, stay tuned as I plan on giving you cutting edge information.
For those who sign up for my newsletter I will soon be giving a second bonus download, a fat loss report from a top expert. It will give you some routines that can be done at home with little equipment.
Brian Morgan
Look for newsletter number three to come out tomorrow afternoon or evening. I will be writing about low back pain and mobility training and whole body vibration. I obviously believe in joint mobility movements and their effect on preventing and recovering from injury.
I really believe that WBV will be the next big thing in anti-aging and pain management. It provides a lot of sensory information which will help retrain your movements after injury or prevent low back pain.
I've been busy lately with my projects, including doing a lot of reading. I've been reading plenty of books or parts of books written by physical therapists, related to movement and pain. I've been doing this reading mostly at a chiropractic college.
That's right, I've been reading books by physical therapists at Palmer College, the birthplace of chiropractic. They actually have a very good selection, though I might be using them more than most of the students. They always seem to be on the shelves when I go there, so maybe I'm getting more use out of them than the students.
In any case, I am definitely on the right track with my programs and what I am reading is backing me up quite nicely. It is also furthering my understanding of some problems that are sometimes very complex, such as back pain and other problems.
Bottom line, for those of you interested in taking your health into your own hands, and that should be all of us, stay tuned as I plan on giving you cutting edge information.
For those who sign up for my newsletter I will soon be giving a second bonus download, a fat loss report from a top expert. It will give you some routines that can be done at home with little equipment.
Brian Morgan
Friday, April 13, 2007
Chasing Life
Chasing Life is the title of a book written by CNN medical correspondent Dr. Sanjay Gupta. In it he explores the different factors that go into living a long life, free of disease. I recently read the first chapter of this book and am anxious to see what the rest of it holds.
As he was preparing for this book, he was contacted by Russian doctors who believed that they had discovered the fountain of youth. So he made the trip to Moscow in Winter to see for himself what they had discovered. In a nice medical office he was introduced to a doctor who was providing treatments to some of Europe's wealthier people.
Interestingly, Dr. Gupta states that 70% of our life expectancy comes from our everyday decisions regarding diet, exercise, and dealing with stress, etc. That we have more to do with living a long, healthy life than does our genetics.
This Saturday and Sunday, CNN will host a special report on this idea of chasing life and what goes into your health. To read the full article I wrote, click here www.brianmorganfitness.com/Chasing-Life.html
Chasing Life is the title of a book written by CNN medical correspondent Dr. Sanjay Gupta. In it he explores the different factors that go into living a long life, free of disease. I recently read the first chapter of this book and am anxious to see what the rest of it holds.
As he was preparing for this book, he was contacted by Russian doctors who believed that they had discovered the fountain of youth. So he made the trip to Moscow in Winter to see for himself what they had discovered. In a nice medical office he was introduced to a doctor who was providing treatments to some of Europe's wealthier people.
Interestingly, Dr. Gupta states that 70% of our life expectancy comes from our everyday decisions regarding diet, exercise, and dealing with stress, etc. That we have more to do with living a long, healthy life than does our genetics.
This Saturday and Sunday, CNN will host a special report on this idea of chasing life and what goes into your health. To read the full article I wrote, click here www.brianmorganfitness.com/Chasing-Life.html
Thursday, April 12, 2007
Stretching and Science
Today let's take a look at some of the recent research on stretching. A couple of studies recently published looked at different types of stretching done as a warm-up before exercise. Both of these studies showed a decrease in performance directly after static stretching. It seems the muscle-tendon junction relaxes too much and can't store elastic energy very well.
One of these studies also showed improved performance after dynamic stretching. These dynamic stretches are similar to the actual movements that will be performed and this likely contributes to the gains that are seen.
This doesn't mean that static stretching isn't useful, it is. It just means that you would want to wait about 30 minutes before attempting any explosive movements, such as running or jumping.
Static stretching is more useful after exercise or when used between bouts of exercise to help with recovery and prevention. There are some exceptions to this, but dynamic stretching is generally more effective prior to exercise. This involves movements similar to what you will be doing, gradually increasing your speed of movement and stretching a little farther as your body adapts. In very hot settings this would require less time than colder settings.
For example, when playing softball in 90 degree weather your body warms up much faster than it does at 55 degrees. Your muscle and connective tissues will be much more pliable when warm. In colder weather, you will need more time to warm-up and go a little slower with your movements - common sense.
Some other points brought up in the American College of Sports Medicine Health and Fitness Summit include: for most of us, its better to be somewhere in the middle, not super inflexible or super flexible, either. I would agree with this very much.
While I talk about mobility and dynamic flexibility a lot, I'm not saying that you need to do the splits or put your foot behind your head, just have enough movement for your normal activities. And if you don't move enough, you may have some stiffness and/or pain.
Another idea was that if you have been sitting for 50 minutes, you need to stand up and move around a little. I agree strongly with this one. Also, stretching is beneficial in work or industrial settings where you are sitting or standing in the same position for a long time. In this case, stretching can improve posture and reverse muscle imbalances.
This is a big reason that I love mobility work so much, because it involves movement and many of us don't move enough and end up with stiffness in our muscles and joints. Posture is also a dynamic process and not just static.
My philosophy on movement can be summed up in the words of the 14th Century physician Tissot, "movement as such may take the place of many remedies, but all the remedies together can never take the place of the effect of movement."
For more information on mobility and different types of stretching, go to www.brianmorganfitness.com
Today let's take a look at some of the recent research on stretching. A couple of studies recently published looked at different types of stretching done as a warm-up before exercise. Both of these studies showed a decrease in performance directly after static stretching. It seems the muscle-tendon junction relaxes too much and can't store elastic energy very well.
One of these studies also showed improved performance after dynamic stretching. These dynamic stretches are similar to the actual movements that will be performed and this likely contributes to the gains that are seen.
This doesn't mean that static stretching isn't useful, it is. It just means that you would want to wait about 30 minutes before attempting any explosive movements, such as running or jumping.
Static stretching is more useful after exercise or when used between bouts of exercise to help with recovery and prevention. There are some exceptions to this, but dynamic stretching is generally more effective prior to exercise. This involves movements similar to what you will be doing, gradually increasing your speed of movement and stretching a little farther as your body adapts. In very hot settings this would require less time than colder settings.
For example, when playing softball in 90 degree weather your body warms up much faster than it does at 55 degrees. Your muscle and connective tissues will be much more pliable when warm. In colder weather, you will need more time to warm-up and go a little slower with your movements - common sense.
Some other points brought up in the American College of Sports Medicine Health and Fitness Summit include: for most of us, its better to be somewhere in the middle, not super inflexible or super flexible, either. I would agree with this very much.
While I talk about mobility and dynamic flexibility a lot, I'm not saying that you need to do the splits or put your foot behind your head, just have enough movement for your normal activities. And if you don't move enough, you may have some stiffness and/or pain.
Another idea was that if you have been sitting for 50 minutes, you need to stand up and move around a little. I agree strongly with this one. Also, stretching is beneficial in work or industrial settings where you are sitting or standing in the same position for a long time. In this case, stretching can improve posture and reverse muscle imbalances.
This is a big reason that I love mobility work so much, because it involves movement and many of us don't move enough and end up with stiffness in our muscles and joints. Posture is also a dynamic process and not just static.
My philosophy on movement can be summed up in the words of the 14th Century physician Tissot, "movement as such may take the place of many remedies, but all the remedies together can never take the place of the effect of movement."
For more information on mobility and different types of stretching, go to www.brianmorganfitness.com
Monday, April 09, 2007
Obesity and the Amish
What do the Amish have to do with obesity? Not much, as it turns out. I recently read an article reviewing the recent Health and Fitness Summit co-sponsored by the American College of Sports Medicine and the National Academy of Sports Medicine. This four day event featured 77 speakers on various topics related to health and fitness.
One of the speakers, Dr. Ted Mitchell spoke about the rising rate of obesity in this country, including our youth. He made some interesting comparisons to the Amish that you might find interesting. Such as the fact that the obesity rate among the Amish is 4%, while the rest of the US is 26%.
Their typical diet includes plenty of fat from bacon, eggs, and butter, yet obesity isn't much of a problem. One of the reasons given is that they move around a lot. The average adult male takes 18,000 steps a day, compared to 7000 or less for the typical American male. For American women that number is around 5000 steps.
Without the conveniences of modern society, they burn more calories through physical exertion than the rest of us. Environmental, hereditary, and behavioral factors all influence how you age. In 1900, the top killers were the flu, tuberculosis, etc. Today, some of the top killers, such as heart disease and diabetes, are largely caused by our behaviors - lack of exercise and poor diet.
Another factor that may play a role is fast food and processed foods. I doubt the Amish go to McDonalds too often. All those chemicals in processed foods can't be that great for your health. If you have ever watched the TV show Survivor, you have noticed that everyone looks skinny and those that started out heavier are always much lighter by the time they leave.
Yes, these people are physically active and don't eat much food, but none of the food they eat is processed. Maybe that also plays a part in their leanness.
Maybe we just need to move around a little bit more to fight off obesity. Park your car farther out in the parking lot or take the stairs at work. Interestingly, one picture shown in the article was taken at another fitness and bodybuilding event.
The long flight of stairs going up was empty except for three people, while the escalator was jam packed, with people lining up to use it.
Maybe our modern lifestyles have made us soft and robbed us of our health in the process. Not a judgment, just an observation.
The article I mentioned was written by Chris Shugart.
www.brianmorganfitness.com
What do the Amish have to do with obesity? Not much, as it turns out. I recently read an article reviewing the recent Health and Fitness Summit co-sponsored by the American College of Sports Medicine and the National Academy of Sports Medicine. This four day event featured 77 speakers on various topics related to health and fitness.
One of the speakers, Dr. Ted Mitchell spoke about the rising rate of obesity in this country, including our youth. He made some interesting comparisons to the Amish that you might find interesting. Such as the fact that the obesity rate among the Amish is 4%, while the rest of the US is 26%.
Their typical diet includes plenty of fat from bacon, eggs, and butter, yet obesity isn't much of a problem. One of the reasons given is that they move around a lot. The average adult male takes 18,000 steps a day, compared to 7000 or less for the typical American male. For American women that number is around 5000 steps.
Without the conveniences of modern society, they burn more calories through physical exertion than the rest of us. Environmental, hereditary, and behavioral factors all influence how you age. In 1900, the top killers were the flu, tuberculosis, etc. Today, some of the top killers, such as heart disease and diabetes, are largely caused by our behaviors - lack of exercise and poor diet.
Another factor that may play a role is fast food and processed foods. I doubt the Amish go to McDonalds too often. All those chemicals in processed foods can't be that great for your health. If you have ever watched the TV show Survivor, you have noticed that everyone looks skinny and those that started out heavier are always much lighter by the time they leave.
Yes, these people are physically active and don't eat much food, but none of the food they eat is processed. Maybe that also plays a part in their leanness.
Maybe we just need to move around a little bit more to fight off obesity. Park your car farther out in the parking lot or take the stairs at work. Interestingly, one picture shown in the article was taken at another fitness and bodybuilding event.
The long flight of stairs going up was empty except for three people, while the escalator was jam packed, with people lining up to use it.
Maybe our modern lifestyles have made us soft and robbed us of our health in the process. Not a judgment, just an observation.
The article I mentioned was written by Chris Shugart.
www.brianmorganfitness.com
102 Year old Golfer Hits Hole-in-one!
This weekend I saw something on one of the news channels about a 102 year old woman who hit a hole-in-one. She used a driver on the 100 yard hole, but because of the slope of the green, couldn't see where her ball went. When they approached the green, her companions found it in the hole.
Amazing! Most people don't live that long and most who do, have lost their mobility by that time.
Just goes to show that most of you can keep your mobility as long as you want with a little work. While I'm sure she has lost a little strength and flexibility with age, but obviously not enough to keep her from golfing. Another example of someone older who can still function well because she kept moving.
Its a simple formula. If you want to keep your posture and mobility as you age, you have to work at it! That doesn't mean that you have to join a gym and spend hours and hours exercising. You just need to move your body regularly and work your muscles against some resistance, whether it be dumbbells, tubing, or the weight of your own body.
You need to keep your muscles strong to support your joints and keep your mobility, and you need to move your joints in different directions, to keep them from getting stiff.
Anti-aging 101.
For more articles on joint mobility, posture and anti-aging go to my website www.brianmorganfitness.com
This weekend I saw something on one of the news channels about a 102 year old woman who hit a hole-in-one. She used a driver on the 100 yard hole, but because of the slope of the green, couldn't see where her ball went. When they approached the green, her companions found it in the hole.
Amazing! Most people don't live that long and most who do, have lost their mobility by that time.
Just goes to show that most of you can keep your mobility as long as you want with a little work. While I'm sure she has lost a little strength and flexibility with age, but obviously not enough to keep her from golfing. Another example of someone older who can still function well because she kept moving.
Its a simple formula. If you want to keep your posture and mobility as you age, you have to work at it! That doesn't mean that you have to join a gym and spend hours and hours exercising. You just need to move your body regularly and work your muscles against some resistance, whether it be dumbbells, tubing, or the weight of your own body.
You need to keep your muscles strong to support your joints and keep your mobility, and you need to move your joints in different directions, to keep them from getting stiff.
Anti-aging 101.
For more articles on joint mobility, posture and anti-aging go to my website www.brianmorganfitness.com
Friday, April 06, 2007
Younger Next Year
I recently came across a book review in a fitness trade magazine. It was a review of the book Younger Next Year - A Guide to Living Like 50 Until You're 80 and Beyond, written by Chris Crowley and Dr. Henry Lodge. The idea presented in the book is that with proper exercise, you won't lose much function between the ages of 50 and 80, or older.
The authors advise joining a gym and to try a group exercise class. Dr. Lodge believes that some 70% of premature death and aging is related to our lifestyles, which would include a lack of exercise. That many of the diseases related to aging, such as heart attacks, strokes, and diabetes, among others, could be reduced significantly through lifestyle modifications.
Lodge also speaks of certain chemicals in our bodies that control inflammation, repair, and growth. These chemicals, known as Cytokines, are produced in response to exercise, and help to keep your body from decaying. The idea is that your body is going to get older, but without exercise it will decay and lose function (your health) at a faster rate, unnecessarily.
Just by adding more movement to your normal day, whether it be walking, joint mobility, strength training, or whatever will add more "life" to your years.
Gyms and healthclubs are great places to exercise that usually have a variety of classes and equipment to appeal to most people, but if you would rather exercise on your own, whether outdoors or at home, you will still get the same benefits. Movement is vital to your health and wellbeing.
There are many cases of older adults who exercise frequently and have lost very little function. In one of my articles, I mentioned the 84 year old instructor of Capoeira, the Afro-Brazilian martial art. The man who walked an hour each way to teach the classes, 5 days a week. The 101 year old woman who trained with weights and does other exercise. She has her mobility and independence, and sings in her church choir.
Maybe if we exercised and ate better, we wouldn't need to take so many drugs, as we get older. I know my eating habits aren't quite as good as they could be, yet due to all the mobility and dynamic flexibility work, I feel no different than I did 10 years ago.
By improving how I ate that number would probably be even greater. So if nothing else, include more walking into your week and remember, it doesn't have to be done all at one time.
The book review was written by Rich Boggs and this book is one that I definitely would like to read. Don't wait until you have some health problems before you decide to start exercising. Its easier to prevent something than it is to fix it later. Focus on prevention.
For more information on mobility training and other anti-aging articles, go to www.brianmorganfitness.com
I recently came across a book review in a fitness trade magazine. It was a review of the book Younger Next Year - A Guide to Living Like 50 Until You're 80 and Beyond, written by Chris Crowley and Dr. Henry Lodge. The idea presented in the book is that with proper exercise, you won't lose much function between the ages of 50 and 80, or older.
The authors advise joining a gym and to try a group exercise class. Dr. Lodge believes that some 70% of premature death and aging is related to our lifestyles, which would include a lack of exercise. That many of the diseases related to aging, such as heart attacks, strokes, and diabetes, among others, could be reduced significantly through lifestyle modifications.
Lodge also speaks of certain chemicals in our bodies that control inflammation, repair, and growth. These chemicals, known as Cytokines, are produced in response to exercise, and help to keep your body from decaying. The idea is that your body is going to get older, but without exercise it will decay and lose function (your health) at a faster rate, unnecessarily.
Just by adding more movement to your normal day, whether it be walking, joint mobility, strength training, or whatever will add more "life" to your years.
Gyms and healthclubs are great places to exercise that usually have a variety of classes and equipment to appeal to most people, but if you would rather exercise on your own, whether outdoors or at home, you will still get the same benefits. Movement is vital to your health and wellbeing.
There are many cases of older adults who exercise frequently and have lost very little function. In one of my articles, I mentioned the 84 year old instructor of Capoeira, the Afro-Brazilian martial art. The man who walked an hour each way to teach the classes, 5 days a week. The 101 year old woman who trained with weights and does other exercise. She has her mobility and independence, and sings in her church choir.
Maybe if we exercised and ate better, we wouldn't need to take so many drugs, as we get older. I know my eating habits aren't quite as good as they could be, yet due to all the mobility and dynamic flexibility work, I feel no different than I did 10 years ago.
By improving how I ate that number would probably be even greater. So if nothing else, include more walking into your week and remember, it doesn't have to be done all at one time.
The book review was written by Rich Boggs and this book is one that I definitely would like to read. Don't wait until you have some health problems before you decide to start exercising. Its easier to prevent something than it is to fix it later. Focus on prevention.
For more information on mobility training and other anti-aging articles, go to www.brianmorganfitness.com
Wednesday, March 28, 2007
Why Women Need Strength Training
A recent article in the paper talked about a couple of women who were pumping iron for their health. One of these women recently competed in a national weightlifting competition, in the 65-69 age group. The other, 59, also competed in this national event. The older of the two lost about 80 pounds after getting into an exercise program that included strength training.
Strength training is important as you age, both to keep your mobility and to keep bones strong. It is also important for keeping your metabolism elevated and losing weight. Whether using weights, tubing, or just the weight of your own body as resistance, strength or resistance training is necessary to help fight anti-aging.
This is important for both men and women. The American Academy of Orthopaedic Surgeons recommends strength training with weight-bearing and resistive exercise for all age groups. If you want to reduce your chances of falling or losing your mobility as you get older, you need proper strength. You definitely need to work on your mobility and flexibility to keep your muscles and joints from getting stiff.
Strength training is also important in staying lean. Your muscles burn calories all day long and can keep your metabolism from slowing down too much as you age. You will lose some muscle tissue no matter what, but if nothing is done, you will lose more than necessary.
I remember seeing a report on aging a while back that featured a woman who was 101 years old. She exercised on a regular basis, including strength training. She was very mobile, independent, and energetic, still singing in her church choir. She led a busy life and appeared no older than 80. So is exercise and proper strength training a good way to fight the aging process? Maybe you should ask 92 year old fitness pioneer Jack LaLanne. The guy looks pretty healthy to me.
While the two women mentioned earlier were involved in weightlifting competitions, that isn't necessary. Working your muscles against some form of resistance that challenges them is what's important. That could be dumbbells or just your own bodyweight. It doesn't require expensive equipment.
Ideally, at least half of your training should occur in a standing position, because this is where movement occurs, on your feet. By standing you work on your balance at the same time you build strength. Only working on machines where you lie or sit down takes away the balance aspect, which is important to avoiding falls, no matter what your age
Strength training will make it easier to go up stairs, get up from a chair, or bend over and pick something up, things that give some seniors problems. Problems that can be avoided by most with just a little work on their part. Remember, the focus should be on prevention!
A recent article in the paper talked about a couple of women who were pumping iron for their health. One of these women recently competed in a national weightlifting competition, in the 65-69 age group. The other, 59, also competed in this national event. The older of the two lost about 80 pounds after getting into an exercise program that included strength training.
Strength training is important as you age, both to keep your mobility and to keep bones strong. It is also important for keeping your metabolism elevated and losing weight. Whether using weights, tubing, or just the weight of your own body as resistance, strength or resistance training is necessary to help fight anti-aging.
This is important for both men and women. The American Academy of Orthopaedic Surgeons recommends strength training with weight-bearing and resistive exercise for all age groups. If you want to reduce your chances of falling or losing your mobility as you get older, you need proper strength. You definitely need to work on your mobility and flexibility to keep your muscles and joints from getting stiff.
Strength training is also important in staying lean. Your muscles burn calories all day long and can keep your metabolism from slowing down too much as you age. You will lose some muscle tissue no matter what, but if nothing is done, you will lose more than necessary.
I remember seeing a report on aging a while back that featured a woman who was 101 years old. She exercised on a regular basis, including strength training. She was very mobile, independent, and energetic, still singing in her church choir. She led a busy life and appeared no older than 80. So is exercise and proper strength training a good way to fight the aging process? Maybe you should ask 92 year old fitness pioneer Jack LaLanne. The guy looks pretty healthy to me.
While the two women mentioned earlier were involved in weightlifting competitions, that isn't necessary. Working your muscles against some form of resistance that challenges them is what's important. That could be dumbbells or just your own bodyweight. It doesn't require expensive equipment.
Ideally, at least half of your training should occur in a standing position, because this is where movement occurs, on your feet. By standing you work on your balance at the same time you build strength. Only working on machines where you lie or sit down takes away the balance aspect, which is important to avoiding falls, no matter what your age
Strength training will make it easier to go up stairs, get up from a chair, or bend over and pick something up, things that give some seniors problems. Problems that can be avoided by most with just a little work on their part. Remember, the focus should be on prevention!
Wednesday, March 21, 2007
Is Running Damaging your body?
Not long ago, strength and conditioning coach Mike Boyle wrote an article that got some women riled up. His article was entitled Should Women Run? He pointed out that some women, due to their wide hips and larger build, weren't meant to run long distances. That their wide hip structures made them prone to lower body injuries when running long distances in training or races.
As this drew some criticism from women, maybe thinking that this was an attack on them, I'm not going to add fuel to the fire. However, I do believe that some people, both men and women, would be better off with shorter distances in their runs and replacing these long runs with other activities.
I've actually worked with several runners, helping them get past some of the soft tissue injuries or tension that comes with repetitive movement. A chiropractor I used to work with had an association with the local running club and treated many of their members. I especially remember that the year our area hosted its first marathon, there was several people that came down with training injuries, as they increased their distances run to prepare for the marathon.
Running 10K's hadn't caused any problems for them, but the added training stress of a marathon did. In some of these cases, maybe adding too much distance too soon was the problem. Since most of them were following established training protocols from experienced running coaches however, I think that their build or slight muscle imbalances may have been the culprit.
I remember working with one runner in particular, a man about 50ish with a large frame. He wasn't training for the marathon that I recall, but enjoyed running 5 and 10K races or just running in general. He had quite a bit of tension in his lower body including his hips. He was over 200 pounds and had played football in high school, a lineman. My point is that while you may enjoy certain activities like running, your build may be less than optimal for this activity and may put you at increased risk of injury.
Just look at your local sports page in the Fall. Look at the difference in builds between the high school football players and the cross-country runners. Generally, the frame that suits a runner is not envious when it comes to playing football and vice versa. This doesn't mean that the biggest players are always the best players at this level. There are many high school football players who perform well without having the most imposing physiques. At the same time, you don't see many 200 pound cross-country runners. They are just not built well for it.
I remember one time while working in physical therapy, I was working on a high school football player with some minor back issues. He was about 5'8" and maybe 150 pounds, not exactly the ideal football frame. I was about 6'5" and 240 pounds at the time and he asked me where I played football. When I told him I never played football, he turned around with a disgusted look and said "well that's kind of a waste of size!" I told him that I grew after high school and was much smaller then.
But you get the point, his was not an ideal build for football and me, at a current weight of about 250 pounds, ten of which could stand to be lost, would not fare well in trying to run a marathon. Not that there is any desire on my part to do this. So if you like to test your endurance, your body might suffer less damage with triathlons, where you also swim and bike.
Not full triathlons like the Ironman, but shorter more moderate ones. You just might be better off sticking to shorter distances such as 5 or 10K's. If you have a smaller frame with narrower hips than most men or women, you will probably do better with the longer runs, if that is what you want to do.
In finishing, it might be a good idea to get checked out by a local health or fitness professional who is knowledgeable in posture and muscle imbalances. Just like your car, if your are in proper alignment, your "wheels" should suffer less wear and tear.
Not long ago, strength and conditioning coach Mike Boyle wrote an article that got some women riled up. His article was entitled Should Women Run? He pointed out that some women, due to their wide hips and larger build, weren't meant to run long distances. That their wide hip structures made them prone to lower body injuries when running long distances in training or races.
As this drew some criticism from women, maybe thinking that this was an attack on them, I'm not going to add fuel to the fire. However, I do believe that some people, both men and women, would be better off with shorter distances in their runs and replacing these long runs with other activities.
I've actually worked with several runners, helping them get past some of the soft tissue injuries or tension that comes with repetitive movement. A chiropractor I used to work with had an association with the local running club and treated many of their members. I especially remember that the year our area hosted its first marathon, there was several people that came down with training injuries, as they increased their distances run to prepare for the marathon.
Running 10K's hadn't caused any problems for them, but the added training stress of a marathon did. In some of these cases, maybe adding too much distance too soon was the problem. Since most of them were following established training protocols from experienced running coaches however, I think that their build or slight muscle imbalances may have been the culprit.
I remember working with one runner in particular, a man about 50ish with a large frame. He wasn't training for the marathon that I recall, but enjoyed running 5 and 10K races or just running in general. He had quite a bit of tension in his lower body including his hips. He was over 200 pounds and had played football in high school, a lineman. My point is that while you may enjoy certain activities like running, your build may be less than optimal for this activity and may put you at increased risk of injury.
Just look at your local sports page in the Fall. Look at the difference in builds between the high school football players and the cross-country runners. Generally, the frame that suits a runner is not envious when it comes to playing football and vice versa. This doesn't mean that the biggest players are always the best players at this level. There are many high school football players who perform well without having the most imposing physiques. At the same time, you don't see many 200 pound cross-country runners. They are just not built well for it.
I remember one time while working in physical therapy, I was working on a high school football player with some minor back issues. He was about 5'8" and maybe 150 pounds, not exactly the ideal football frame. I was about 6'5" and 240 pounds at the time and he asked me where I played football. When I told him I never played football, he turned around with a disgusted look and said "well that's kind of a waste of size!" I told him that I grew after high school and was much smaller then.
But you get the point, his was not an ideal build for football and me, at a current weight of about 250 pounds, ten of which could stand to be lost, would not fare well in trying to run a marathon. Not that there is any desire on my part to do this. So if you like to test your endurance, your body might suffer less damage with triathlons, where you also swim and bike.
Not full triathlons like the Ironman, but shorter more moderate ones. You just might be better off sticking to shorter distances such as 5 or 10K's. If you have a smaller frame with narrower hips than most men or women, you will probably do better with the longer runs, if that is what you want to do.
In finishing, it might be a good idea to get checked out by a local health or fitness professional who is knowledgeable in posture and muscle imbalances. Just like your car, if your are in proper alignment, your "wheels" should suffer less wear and tear.
Subscribe to:
Posts (Atom)
