ELIMINATING EXCUSES | fitness

So we now have a better understanding of what a warm-up routine looks like and why it is beneficial to warm-up. Take the freedom to design your warm-up to prepare you for your specific routine, or you can do more of a generic warm-up routine as I did in my post from August 6, 2007. In regards to that warm-up routine, I am sure that noticed that I focused primarily on stretching.

Stretching improves your flexibility thus preparing your muscles, connective tissues, tendons and ligaments for your challenging workout. So think of strecthing and flexibility as synonymous. There are 2 types of flexibility: static and dymanic. An example of static flexibility is a gymanist doing a split on the floor. Static flexibilty can be impacted by body core temperature, body structure, muscle fiber lengths, connective tissue viscosity/elasticity and muscle tendon attachment points. An example of dynaminc flexibility is a gymnaist jumping in the air and doing a split simultaneously. Dynamic flexibility involves movement through a range of motion with an emphasis on maintaining both speed and force.

Here are the benefits of stretching/flexibility:

1) Increased physical efficiency and performance. A flexible joint requires less energy to move through the range of motion.

2) Decreased risk of injury.

3) Increased blood supply and nutrients to joint structures. Flexibility training may also contribute to improved circulation and nutrient transport, allowing greater elasticity of tissues.

4) Improved nutrient exchange. Range of motion exercises may increase quantity and decrease the viscosity, or thickness, of synovial fluid, thereby enabling better nutrient exchange. Synovial fluid is transparent, viscous lubricating fluid found in joint cavities, bursae and tendon sheaths. Healthy synovial fluid also allows greater freedom of movement and may decelerate joint degenerative processes.

5) Increased neuromuscular coordination. Studies have shown that nerve impulse velocity (the time it takes an impulse to travel to the brain and return) is enhanced with dynamic flexibility training. In attuning the central nervous system to the physical demands placed on it, opposing muscle groups work in a more synergistic, or coordinated, fashion.

6) Improved muscular balance and postural awareness. Flexibility helps realign soft tissue structures that may have adapted poorly to the effects of gravity and postural habits. Realignment consequently reduces the effort it takes to achieve and maintain good posture in activities of daily living.

7) Decreased risk of lower back pain. Strong clinical evidence indicates the lumbo-pelvic flexibility, which involves the hamstrings, hip flexors and the muscles attached to the pelvis, is critical in reducing the stress to the lumbar spine.

8 ) Reduced musclar tension. In general, stretching promotes muscular relaxation. A muscle in a constant state of contraction or tension may require more engergy to accomplish activities.

9) Enhanced enjoyment. You may find that by relaxing the mind and body, flexibility training increases your sense of well-being and personal gratification during exercise.

So if you don’t know, now you know. DO SOMETHIN’!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, pages 306-307.

Why is it important to warm-up prior to exercising? THERE WILL BE A PRIZE FOR THE FIRST TEN PEOPLE TO POST A COMMENT WITH THE CORRECT ANSWER!!

a. because Martin said to
b. it’s not important. this is a trick question.
c. it enables you to DO SOMETHIN’!

Warming-up is a critical part of any exercise routine. By doing so, you prime your muscles for maximal performance and minimize the chance of injury. First, I’ll explain why warming up is critical to in laymen’s terms; and then I’ll give you the scientific explanation with details of what is occuring inside your body during your warm-up.

When you warm-up, the temperature in your muscles and connective tissues increases thus reducing the risk of injury related to stiffness or tightness of the muscle or tissue. Also, your cardiovascular system directs blood flow to the areas you are warming-up. This increased blood flow supplies oxygen to the muscles where it will be needed for energy production during exercise.

Below, you’ll find the physiological and psychological rationalte for warming-up:
The warm-up . . .
1) Permits a gradual metabolic adaptation (e.g., oxygen consumption), which enhances cardiorespiratory performance (e.g., a higher maximum cardiac output and oxygen uptake)

2) Prevents the premature onset of blood lactic acid accumulation and fatigue during higher level aerobic exercise

3) Causes a gradual increase in the muscle temperature, which decreases the work of contraction and reduces the likelihood of muscle injury

4) Facilitates neural transmission for motor unit recruitment

5) Improves coronary blood flow in early stages of the conditioning exercise, lessening the potential for myocardial ischemia (Myocardial ischemia is a condition in which oxygen deprivation to the heart muscle is accompanied by inadequate removal of metabolites because of reduced blood flow or perfusion. definiton taken from eMedicine from WebMD, emedicine.com)

6) Allows a gradual redistribution of blood flow to active muscles

7) Increases the elasticity of connective tissue and other muscle components

8 ) Provides a screening mechanism for potential musculoskeletal or metabolic problems that may increase at higher intensities

9) Provides a psychological warm-up to higher levels of work (i.e., increases arousal and focus on exercise)

Now, you have the facts. Make sure to hit that warm-up before you DO SOMETHIN’!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, page 215.

This week’s theme is the importance of warming up before exercising.

Here’s an example of a warm-up routine you can use before exercising. Your warm-up should focus on the specific muscles that you’ll be working during your workout. Regardless of my workout, I prefer to do a full body stretch as my warm-up with extra focus on the muscles that I will be hitting during my workout. This way I am covered for my workout and other muscles are ready to go too in case I decide to change up my workout during the routine. I also like to break a sweat by doing a few minutes of jumping jacks, jumping rope or shadow boxing.

A few things to keep in mind:
- you should feel light tension when you stretch
- hold the stretch for 10 – 15 seconds and repeat the stretch 2 – 3 times and aim for at least 15 minutes for your warm-up. If you feel any pain or discomfort, stop stretching and see your trusted health professional (doctor, nurse, etc.)
- slow movements are better than fast, jerking movements since slow motion is less likely to lead to an injury.
- feel free to incorporate push-ups and/or crunches into your warm-up routine
- get your heart rate up to about 50% of your max rate. Doing so well help your muscles get ready for a solid workout.
- stay hydrated.

Excuses? Never heard of ‘em. DO SOMETHIN’!

This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Time to stretch those inner thighs (groin area). This stretch is an important one because it works an area that many athletes injure. Maja’s using the same wall that she did yesterday for the hamstring stretch. Start with your leg on the wall as if you were going to do a hamstring stretch and then rotate your leg 90 degrees. The inside of your foot will be touching the wall. Bending your supporting leg so that your body moves closer to the ground intensifies the stretch. Keep the foot of your supporting leg firmly on ground so that you have a solid base. Work both your right and left. Got it?

DO SOMETHIN’!

This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Today, I want to add another stretch to your stretching routine. This hamstring stretch is straightforward and gets the job done. Keep your leg straight as you stretch your hamstring. Also, try not to arch your back as you lean towards your leg; keeping your back straight will prevent you from injuring your back.

DO SOMETHIN’!

Let’s get ready for the weekend with a superb stretch for the ankles. Now, we are not truly stretching the ankle; but by rotating the foot at the ankle, we are stretching various muscles and tendons in the leg and foot. In addition to the clockwise and counterclockwise rotations, also move your foot to the left and right (also called eversion and inversion at the subtalar joint); and flex and extend your toes. Work both your left and right foot. After this stretch and some other stretching, you’ll be ready to get loose on the dance floor tonight.

DO SOMETHIN’!

This week I will focus on stretching since it’s key for preparing your muscles to DO SOMETHIN’.

I have another winner for you today: butterflies. This stretch is for your inner thighs and can improve your flexibility too. Start out seated on the floor. Spread your legs apart and then bring them towards each other causing the bottom of your feet to touch. Pull your feet in towards you as close as possible without causing any pain. Grip your feet with your hands to keep your feet close to your body. Keep your back straight. By bringing your feet in towards your groin, you should feel a stretch in your inner things. To intensify that stretch, place your elbows on your thighs and press them down towards the floor. Hold the stretch for about 5 – 10 seconds and then let your legs relax for about 3 – 5 seconds. Repeat this stretch as many times as you need to feel ready for your workout.

Here are some general tips to help you gauge how long to stretch:
1) you should not be in pain.
2) you should feel light to medium tension in the area you are stretching.
3) slow movements are better than fast, jerking movements since slow motion is less likely to lead to an injury.
4) listen to your body. If something does not feel right, discontinue what you are doing.

You + eliminatingexcuses.com = DO SOMETHIN’!

This week I will focus on stretching since it’s key for preparing your muscles to DO SOMETHIN’.

Today, I’ve got a delightful calf stretch for you: simple and effective. Get on the floor in push-up position but arch your rear end upward so that your body forms a pyramid. Starting with your left foot; support your weight with the balls of your left foot. No weight should be on your right foot; cross it over your left foot. Push your left foot down towards the ground. You should feel the stretch in your left calf as your push down towards the floor. Remember to keep your left leg straight so that you do not minimize the effectiveness of this stretch. After stretching your left calf, stretch your right also. Again, I’ll leave it to you to decide how long to stretch. Here are some general tips to help you gauge how long to stretch:
1) you should not be in pain.
2) you should feel light to medium tension in the area you are stretching.
3) slow movements are better than fast, jerking movements since slow motion is less likely to lead to an injury.
4) listen to your body. If something does not feel right, discontinue what you are doing.

Exuse = eliminated. DO SOMETHIN’

This week I will focus on stretching since it’s key for preparing your muscles to DO SOMETHIN’.

Here is a simple stretch for your lats that will help you prepare your muscles for a solid workout. This stretch can be done standing or seated; I am seated. Reach your right arm behind your head so that your right elbow is pointing up in the air. Place your left hand on your right elbow pushing your elbow downward. By pushing your elbow down, the latissimus dorsi on your right side is stretched. Lean to your left to emphasize the stretch. Hold it long enough to feel a good stretch. I recommend holding for at least 10 seconds, taking a short break and stretching the same lat again. Do any many reps of stretching as you need to warm-up; be careful not to overstretch. Remember to work both your right and left lat. For the left, reverse the position of your arms so that your left arm is behind your head and your right hand is pushing down on your left elbow. Lean to the right to emphasize the stretch. Man, that feels good. You know what to do . . .

Hope everyone had a good weekend. You know what time it is? Today we have a stretch for the quadriceps. Add this one to your regimen of stretches that you do on a regular basis to help prevent injuries during your workouts. Sit on the floor on your legs with your knees bent. Your shins and the insteps of your feet should be on the floor. You may want to do this on a padded surface. Lean your upper body backwards and reach your arms out to the floor to support your upper body. In this position, you should feel your muscles in your quadricep stretching. The further you lean back, the more you’ll stretch your quads. Some of you may be leaning all the way back with your back on the floor. But don’t lean back so far that you start to feel pain or discomfort. Go for a good stretch. I like to hold this stretch for about 10 seconds. Find a holding time that’s comfortable for you. Stretch the quadriceps until you feel ready for your workout. Alright, DO SOMETHIN’!