More specifically to wonder 'are machines hurting us?' Consider the following.
1. Fitness Machines force you to follow a fixed path. When you are on a pin or plate loaded machine there is no option other than to move through the predetermined path of the machine's design. If we move our bodies through the exact same paths, repeatedly, under load then it is not unreasonable to expect wear and tear on our tissues to result. Imagine never changing or rotating your tires and you can imagine unbalanced wear pattern evident on the tread. The same happens with our joints if we never vary the path of resistance and balance out our training.
2. Fitness Machines don't encourage eccentric control. Eccentric means the phase of the exercise where the muscle lengthens and is commonly witnessed when we lower a weight. Most injuries happen during the eccentric phase and we tend to put excessive emphasis on the concentric phase. We are conditioned to count (concentric) reps and disregard the effort during the negative portion of the lift. The leg press is a common culprit of this crime especially when there are rubber stoppers at the bottom of the lifts which unfortunately encourages individuals to lower more weight, more quickly then they can comfortably handle all for the sake of successful concentric effort.
3. Many fitness machines stabilize the spine for you. Many injuries and joint issues can be traced back to a lack of stability. Through the lumbar spine we want to maintain good control between the hips and rib cage. When we sit on machines the back rest provides the support and stability for the spine at the expense of developing our own natural stability. This lack of stability catches up with us when we introduce a new activity into the routine or add more strength that we can control
Monday, March 15, 2010
Fixing Potential Injuries
But once we're injured we need a plan. Here's what I've found works well. Again, to reiterate, this is not to replace any type of medical attention or treatment.
1. The puddle often is not the source of the leak. Many times we suffer an injury at a particular joint and we look to address the problem by zeroing in on this area. But sometimes a knee injury might be due to an issue with the glutes. Or a low back issue might be related to improper posture and function of the scapula (shoulder blades). The point here is to avoid having tunnel vision and look to see how the body works as a whole to determine why there is a problem.
2. Continuing with the previous point don't be overly aggressive at the source of the injury. What I mean is that if I have a low back injury I don't necessarily want to work on this area too much. Instead look above and below the source, in this case the low back, and look to increase stability or mobility at the neighbouring joints. For example in this case, we would look to increase the mobility at the hips and thoracic spine to help relieve some of the strain on the low back.
3. Keep moving. When there is strain sometimes our instinct is to lessen our movement. And while we do want to be smart about our movement we can recover more quickly when we initiate activity. And what do I recommend for most as the best way to initiate some activity? Swimming. Especially if the joint in question is load-bearing joint. Placing the body in a horizontal position takes some of the strain of a normally vertical body position. Plus the water itself helps to support the body and allows the limbs to generate a force against the water and thus help stabilize the trunk.
4. As we resume our training it must be with modifications. This may involve reducing the load, the volume or both. If the injury is with the upper body look to add in more lower body exercises. And finally for wherever the injury occurred look to incorporate more lifts to the opposite side of the body. A quick example is for someone who has anterior (front side) shoulder pain whenever they bench should look to incorporate more pulling exercises such as a seated row.
1. The puddle often is not the source of the leak. Many times we suffer an injury at a particular joint and we look to address the problem by zeroing in on this area. But sometimes a knee injury might be due to an issue with the glutes. Or a low back issue might be related to improper posture and function of the scapula (shoulder blades). The point here is to avoid having tunnel vision and look to see how the body works as a whole to determine why there is a problem.
2. Continuing with the previous point don't be overly aggressive at the source of the injury. What I mean is that if I have a low back injury I don't necessarily want to work on this area too much. Instead look above and below the source, in this case the low back, and look to increase stability or mobility at the neighbouring joints. For example in this case, we would look to increase the mobility at the hips and thoracic spine to help relieve some of the strain on the low back.
3. Keep moving. When there is strain sometimes our instinct is to lessen our movement. And while we do want to be smart about our movement we can recover more quickly when we initiate activity. And what do I recommend for most as the best way to initiate some activity? Swimming. Especially if the joint in question is load-bearing joint. Placing the body in a horizontal position takes some of the strain of a normally vertical body position. Plus the water itself helps to support the body and allows the limbs to generate a force against the water and thus help stabilize the trunk.
4. As we resume our training it must be with modifications. This may involve reducing the load, the volume or both. If the injury is with the upper body look to add in more lower body exercises. And finally for wherever the injury occurred look to incorporate more lifts to the opposite side of the body. A quick example is for someone who has anterior (front side) shoulder pain whenever they bench should look to incorporate more pulling exercises such as a seated row.
Should You Train if You Are Injured?
So the question becomes what should we do when we feel strain? The first thing I have to mention is that this is not medical advice. This is not meant to serve as a diagnosis of any type of musculoskeletal injury. If you have suffered a serious injury then you should seek medical attention.
Whenever we feel a strain or something more we should be asking ourselves why this happened? Our bodies gives us purposeful feedback and warnings to prevent further damage. Some questions to ask to determine the cause of the discomfort include:
* Have I started a new activity or program lately? Even when we are in shape the first time we try a new activity or sport we will feel it the days that follow.
* In my previous workouts did I warm-up adequately? Did I cool down and stretch out enough? Was my technique optimal throughout all lifts?
* What was I doing prior to my workouts? Have I been sitting at the computer for hours on end before attempting a max deadlift? Was I driving cross-country on a business trip? Have I been doing heavy manual labour? Basically have I been overly static or active in the lead up to training?
* Have I recently upped the frequency, intensity or duration of my workouts?
* Lastly, have I noticed bilateral differences in my body? In other words are there diffences between the left and right sides of my body? When warming up did I feel tighter on one side? When lifting was the bar travelling in an even path or was it off-balance or rotating? When stretching out could I get a release more easily on one side than the other?
Whenever we feel a strain or something more we should be asking ourselves why this happened? Our bodies gives us purposeful feedback and warnings to prevent further damage. Some questions to ask to determine the cause of the discomfort include:
* Have I started a new activity or program lately? Even when we are in shape the first time we try a new activity or sport we will feel it the days that follow.
* In my previous workouts did I warm-up adequately? Did I cool down and stretch out enough? Was my technique optimal throughout all lifts?
* What was I doing prior to my workouts? Have I been sitting at the computer for hours on end before attempting a max deadlift? Was I driving cross-country on a business trip? Have I been doing heavy manual labour? Basically have I been overly static or active in the lead up to training?
* Have I recently upped the frequency, intensity or duration of my workouts?
* Lastly, have I noticed bilateral differences in my body? In other words are there diffences between the left and right sides of my body? When warming up did I feel tighter on one side? When lifting was the bar travelling in an even path or was it off-balance or rotating? When stretching out could I get a release more easily on one side than the other?
The P90X
What is P90X? Created by Tony Horton, P90X is a revolutionary system of 12 sweat inducting work-outs that sets out to transform your body physically in only 90 days. The full system includes specially designed supplement programs, a 3 phase nutrition plan to follow, a calendar to keep track of your progress, a fitness guide, as well as online peer support and much more.
What is the secret behind P90X? P90X is famous for what is known as "Muscle Confusion". Muscle Confusion is often refferred to as cross training. What Muscle Confusion means though is that while you are being introduced to new fitness moves throughout the program, all your muscles will be used in different ways therefore you will never plateau. This is what has made P90X so successful. There is an endless variety of ways you can mix and match the routines in the program that you can keep motivated and use all your muscles well past the 90 day period.
P90X consists of 12 diverse but intensive work-outs:
1. Chest and Back
2. Plyometrics
3. Shoulders and Arms
4. Yoga X
5. Legs and Back
6. Kenpo X
7. X Stretch
8. Core Synergistics
9. Chest, Shoulders, and Triceps
10. Back and Biceps
11. Cardio X
12. Ab Ripper X
The Classic version of the P90X involves 13 weeks of 6 day workouts. Days 1, 3, and 5 are often strength training days for triceps, biceps, shoulders, back, and legs. Then afterwards there is normally a 16 minute ab work-out session that follows. Days 2, 4, and 6 are then termed cardio days and consist of plyometrics, yoga, and kenpo
What is the secret behind P90X? P90X is famous for what is known as "Muscle Confusion". Muscle Confusion is often refferred to as cross training. What Muscle Confusion means though is that while you are being introduced to new fitness moves throughout the program, all your muscles will be used in different ways therefore you will never plateau. This is what has made P90X so successful. There is an endless variety of ways you can mix and match the routines in the program that you can keep motivated and use all your muscles well past the 90 day period.
P90X consists of 12 diverse but intensive work-outs:
1. Chest and Back
2. Plyometrics
3. Shoulders and Arms
4. Yoga X
5. Legs and Back
6. Kenpo X
7. X Stretch
8. Core Synergistics
9. Chest, Shoulders, and Triceps
10. Back and Biceps
11. Cardio X
12. Ab Ripper X
The Classic version of the P90X involves 13 weeks of 6 day workouts. Days 1, 3, and 5 are often strength training days for triceps, biceps, shoulders, back, and legs. Then afterwards there is normally a 16 minute ab work-out session that follows. Days 2, 4, and 6 are then termed cardio days and consist of plyometrics, yoga, and kenpo
Tuesday, March 9, 2010
Pull-Up Bars
If you're looking to get into shape from home one product you must invest in is a pull up bar. If you live in an apartment or you just don't want to ruin your home walls screwing a pull up bar into them, I highly recommend you purchase the "iron gym". The bar is easy to install and you just slide it on any door wall. I suggest you take a look at some YouTube videos to see how it works. If you really don't mind, any type of pull up bar can work. Investing in an pull up bar will make home workouts far more intense and effective. Check out the list below of what you can do with a pull up bar.
Pull ups- This is a fantastic way to train your lats. The lats are the muscle responsible for giving people that wide back look. This exercise also works your middle back and biceps. This should be your #1 go to exercise to do on the pull up bar.
Chin ups- This exercise also primarily works the lats. The biggest difference between this and pull ups is that chin ups have far more emphasize on arms. Chin ups are known to work the biceps and forearms. If your looking to work your arms more then your back then you would want to do these.
These two alone are enough to make it worth buying. There is no other body weight exercises that could work your whole back as effectively as these two do. In addition to the back workout it also becomes an arm workout. If you don't have a barbell or dumbbells at home chin ups are a great alternative for working out arms. If you are serious about working out from home then I highly recommend you buy yourself a pull up bar.
Pull ups- This is a fantastic way to train your lats. The lats are the muscle responsible for giving people that wide back look. This exercise also works your middle back and biceps. This should be your #1 go to exercise to do on the pull up bar.
Chin ups- This exercise also primarily works the lats. The biggest difference between this and pull ups is that chin ups have far more emphasize on arms. Chin ups are known to work the biceps and forearms. If your looking to work your arms more then your back then you would want to do these.
These two alone are enough to make it worth buying. There is no other body weight exercises that could work your whole back as effectively as these two do. In addition to the back workout it also becomes an arm workout. If you don't have a barbell or dumbbells at home chin ups are a great alternative for working out arms. If you are serious about working out from home then I highly recommend you buy yourself a pull up bar.
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