Healthy THE
MAGAZINE
®
FITNESS
GUIDE
TABLE OF
CONTENTS STUFF YOU SHOULD KNOW 3 Gymjuries 4
Importance of Balance In Fitness
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Leg Day Tips
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Four Problems With How People Work Out Their Back
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Running Done Right
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Weight Training For Brand New Gym Goers
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How Often Should You Hydrate
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WORKOUTS 10 Five Variations to the Classic Burpee 11
Do The Switcheroo (Chest Workouts)
12 How to Fly (Leg) 13 Pull Up Holdups 14 The Anytime, Anywhere Workout (Core) 15 Three Killer Calf Circuits
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16 Arm Yourselves 17 Three Tricep Exercises That Work 18 Training for a Half Marathon 19 Five Ways to Use Dumbbells Like Never Before
MYTHS 20 Do Marathons Ruin Joints? 21
Does Exercise Really Build Strong Bones?
22 Stretching the Evidence 23 For Workouts, is Cold Water Better?
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STUFF YOU SHOULD KNOW
GYMJURIES
COMMON INJURIES, AND HOW TO AVOID THEM. Injuries at the gym are not uncommon. One of the most important things to remember is to warm up properly and never start off at one hundred percent effort. To improve your workout performance, avoid these common injuries:
1. THE HAMSTRING PULL A hamstring pull is often due to a muscle imbalance between the quadriceps and the hamstrings. When the muscle is not warmed up, it can really wreak havoc on the hamstrings, especially if you are doing sprint work or any type of intense running outdoors. Make sure to do a dynamic warm up (see below) until you feel loose before you do anything strenuous outdoors.
2. THE LOWER BACK Common, everyday things could injure your back, including outdoor sports, helping a friend move or lifting heavy objects without paying attention to your form. Some warm up exercises to prepare yourself for activity would be supermans (laying on your stomach and raising your arms and legs, 10-15 reps), light deadlifts, light alternating toe touches and stretching out your core in addition to doing a dynamic warm up.
3. THE SHOULDERS The best way to warm up your shoulders is to do arm circles, wall push-ups, actual push-ups, shoulder presses with no weight and of course doing dynamic stretching. The key things is to make sure you have warmed up your shoulders in all angles of how it would be used so you are not just abruptly using those muscles and causing an injury.
WHAT IS DYNAMIC STRETCHING/WARM UP? In grade school, the stretching you learned was probably to hold a certain position for 20-40 seconds. This is called static stretching. While this may have some benefits, dynamic stretching may actually be more beneficial for avoiding injury. Dynamic warm ups involve moving your limbs and joints through their range of motion, stretching them through movement, not statically. This often means doing the movements of your exercise without weights. Other examples include alternating knee raises and arm raises. If you’re going to do a back workout, stand with feet shoulder-width apart, with arms extended in front of you, palms together. Slowly twist your torso left and right, keeping your arms extended. As a secondary warm up, bring your hands down near your feet in squatting position, and then stand and raise your hands above your head. Greg Marshall is the founder of Fiture Personal Training and has helped thousands of clients through personal training, corporate training, group training, and nutritional coaching services. Contact him at gregmarshall17@gmail.com
THE IMPORTANCE OF
BALANCE IN FITNESS AN INTERVIEW WITH THE UNIVERSITY OF UTAH’S HEAD ATHLETIC TRAINER Having worked with collegiate athletes for more than a decade, Trevor Jameson understands how to keep a body healthy when it is enduring some tough wear and tear. Here is some insight he shared with us.
PREVENTING INJURY
This is a difficult topic to address, Jameson says, because it is so individualized. “Imbalances and weaknesses need to be identified in every athlete,” he says. Each person is built differently, has different patterns of movement and has developed muscle groups differently. For example, some people have worked out only certain muscle groups, which creates imbalance that can lead to injury. Other people have relied on only one type of training, meaning parts of the body are neglected. “When your body’s not balanced,” Jameson says, “one part of your body starts working more than others, and eventually gets injured.” Work on flexibility and strength between the left and right sides of the body, and front and back of the body, he advises. Full body workouts are key. Jameson says that even the Ute cross country team spends a lot of time in the gym lifting weights.
“They don’t just run for miles every day. Only working toward a solitary fitness goal can lead to injury,” he says. “The whole body needs to be balanced.” In addition, Jameson says, people often get injured when they do too much too fast. Individuals must do a careful examination of their fitness level and train accordingly.
ANKLE SPRAINS
Ankle sprains are a big nuisance, especially if you’re training for a race, or accustomed to regular exercise. Jameson is an expert on ankle wellness, and shared some tips from his work with the Ute basketball teams. He says that many people choose to rely on expensive braces to keep their ankles from rolling, which can be effective, but that there are exercises that can be done to prevent injury as well. Ankles are often rolled, he says, because a person lacks balance, and lacks the spatial reckoning to know where his or her foot is during movement. The Ute men’s basketball team does ankle balance exercises every day to improve these skills. Here is one that they do: • • • •
Get 6-7 paper cups and stand on one foot. Staying on one foot, bend down and place one of the cups on the ground. Stand up. Repeat this until the cups are in a circle around you. Work in reverse, staying on one foot, picking up one cup at a time.
Jameson says exercises like this don’t make ankle sprains impossible, but help with prevention, and probably reduce the severity of a sprain when it does occur.
RECOVERING FROM AN ANKLE SPRAIN There aren’t many secrets here, Jameson says. Ute trainers use the RICE technique (Rest, Ice, Compression, Elevation). He explains that when tissue is damaged with a sprain, the inflammation and damage impede proper blood flow in the injured area, which is what slows recovery. Ice reduces a living cell’s need for oxygen, which is important because the tissue in the injured area isn’t getting as much oxygen as it would need otherwise. The RICE technique reduces swelling, which means function and blood flow increase. A good rule to follow, according to Jameson, is to ice for 20 minutes every two hours, for 24-72 hours, depending on the severity of the sprain.
LEG DAY TIPS HOW TO DO SQUATS CORRECTLY
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hen it comes exercising and strengthening the body, there are few exercises that can compare to the squat. Squats help build up the quadriceps and hamstrings, otherwise known as your legs. Squats also help to strengthen your core. The first thing to remember when doing a squat is to make sure that you are starting off with a very light weight and make sure that you warm up your legs, lower back, knees and joints so you are ready to go. This will help prevent injury and also allow you to improve your squat workout intensity. Typically when you do warm up sets, you will want to do two sets of fifteen to twenty reps to make sure you are thoroughly warmed up. Second, make sure that your knees never go over your toes, as this puts unnecessary and even dangerous stress on your knees which could cause all kinds of future problems. The third thing to remember when doing squats is that you want to make sure that you suck your belly button in toward your spine to keep your core tight and engaged. This will help keep your back straight to prevent injury. This will not only give you an indirect core workout, but will also force
your legs to get a better workout, because the legs are doing all of the work as opposed to using your lower back and momentum (which is a big mistake most people make). The fourth thing that you want to do is to squat down as close as you can to ninety degrees. You want to pretend like you are going to sit on a chair by pushing your glutes back and sitting. If you can’t go ninety degrees, go as low as you can with comfort and just make it a goal to eventually go down to ninety degrees or close to it. And when you come up after you squat down make sure you don’t lock your knees but keep them slightly bent, almost to full extension so you get the full range of motion. Modified squats are still beneficial and you can do them with a barbell, smith machine, exercise ball or your body weight. The key to doing squats is to do them as long as you are healthy and you control the movement completely. Start off light with squats and each week try to challenge yourself by increasing the weight by five pounds, doing more reps, or decreasing the amount of rest you take in between sets.
FOUR PROBLEMS WITH HOW PEOPLE WORK OUT THEIR BACKS WRITTEN BY GREG MARSHALL
IN TODAY’S LIFESTYLE WITH SITTING AT COMPUTERS ALL DAY AND THE FORWARD MOVEMENTS THAT WE DO, MOST OF US ARE GOING TO BE NATURALLY IMBALANCED, SO IT IS A GOOD IDEA TO EMPHASIZE BACK EXERCISES. AS A PERSONAL TRAINER I’M CONCERNED THAT MOST PEOPLE NEGLECT TO TRAIN THEIR BACK, WHICH IS AN INTEGRAL PART OF A HEALTHY LIFESTYLE AND A SUCCESSFUL INJURY PREVENTION PROGRAM.
Below are some tips that you can use right away to start seeing the results you want while making sure you are staying healthy.
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DON’T CHOOSE WEIGHTS THAT ARE TOO HEAVY.
Always choose weights that are lighter in the beginning so you can practice your movements, and then slowly increase the amount of weight you use. By choosing lighter weights, you will be able to get the muscle memory you need and it will also help warm up the back so you can have a more effective workout.
DON’T NEGLECT WARMING UP YOUR BACK PROPERLY, AND DON’T TRAIN TOO INTENSELY TOO SOON. This significantly increases the risk of injury and is counterproductive. Make sure to warm your back up for 10-15 minutes before you go into an intense back training. A good way to warm up is to do some light cardio work and then some lighter versions of 15-20 reps of what you will be doing in your workout.
FORM IS EVERYTHING WHEN IT COMES TO TRAINING YOUR BACK, ESPECIALLY YOUR LOWER BACK. It is important to make sure that you are keeping your core engaged and you are not rounding your back and putting too much stress on the spine. One of the best techniques is to suck your belly button in towards your spine and push your chest out while keeping a straight line with your spine. This ensures it is supported.
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TRAINING ONLY YOUR LOWER BACK OR YOUR UPPER BACK NEGLECTS TOTAL BALANCE. To solve this problem make sure you break down the areas of your back to train and keep it simple by spending equal time on both areas. Muscular imbalance is a very common thing that contributes to injuries and pains. Many place too much emphasis on the front part of the body (abs and chest muscles or what we like to call the “beach muscles”) and totally neglect the back. A good way to solve this problem is to follow this rule: for every set of chest or ab exercise you do, do two sets of back to make sure you are totally balanced.
RUNNING DONE RIGHT WRITTEN BY CHRIS LARSON
A BEGINNER’S GUIDE
Two running experts share sage advice for beginners and for those beginning again. A tale old as the sport itself: an out of shape runner overdoes their first workout and is so emotionally or physically (sometimes both) traumatized that the effort is over before it began. But it doesn’t have to be this way. Anyone can succeed and reach goals as a runner.
THE EXPERTS Tina Muir is a sponsored, elite runner and community manager for RunnersConnect. Muir represented Great Britain in International Association of Athletics Federations World Half Marathon Championships on March 26 where she posted a 1:15:12 and will also run for Great Britain in the European Athletics Championships Half Marathon. Ed Eyestone is the Men’s Cross Country and Track and Field Head Coach for Brigham Young University, where he has nine division championships under his belt in 16 years as a head coach. Eyestone is also a three-time NCAA cross country champion. Healthy Magazine reached out to these experts individually and found their advice for staying healthy early in a running regimen strikingly similar.
WHAT TO KNOW BEFORE YOU GO There are a few keys to understand before one laces up and runs their heart out in an attempt to get fit. One of the first is to understand that there is a simplicity to running that is often lost in a world of flashy gimmicks. Muir said running is little more than “putting one foot in front of the other.” “I believe there is a lot less of a difference then people realize,” Muir said of comparing the challenges and experience of elite and amateur runners. “We have those same moments in running when you feel awful and you think to yourself ‘why am I putting myself through this?’” This means that amateur runners are not alone in their experiences. There are others around them thinking the same things. Eyestone said finding running partners will help making running more enjoyable and build it into a part of that runner’s life culture. Muir also noted the importance of remembering that running doesn’t get easier. Rather, runners get stronger, bringing a greater sense of self-fulfillment and happiness with achieving goals. But what does this boil down to with staying healthy?
Both Eyestone and Muir said running safely is contingent on consistent, conservative initial efforts.
WHAT TO DO IN THE SHOE Both Muir and Eyestone recommended going to a local running specialty shop and consulting with in-house experts over which shoe you should buy. Eyestone said most local specialty running stores have experts with years of experience to advise on purchases. The reason is simple: injure a foot or other appendages and running plans are foiled. Muir advised that once one finds a shoe that feels most comfortable to the whole body that they don’t give into pressures to buy anything else. Eyestone also recommended sticking with that particular shoe, or something similar to it. Eyestone also said it is a good idea to look at shoes that are “neutral” or that don’t force your foot to roll in or out when they hit the ground, because the body is its own natural shock absorber and unduly changing will send impact and energy to where it isn’t supposed to be.
WHAT ABOUT THE ACTUAL RUNNING? Conservative consistency is the name of the game. Muir said the most common injuries to beginning runners—shin splints, knee soreness and achilles’ tendon soreness—is a result of overdoing it. She said a lot of runners get caught in what she called a “gray zone” where runners aren’t running their hardest but definitely aren’t taking it easy. “That is how people get hurt,” Muir said. “They get worn down. Elite runners actually run a lot slower than others would think.” Personally, Muir trains three minutes slower per mile than her race times. She said most training should be paced at the point where one can breathe through their nose or carry a conversation with a running partner. Both Eyestone and Muir said starting at a base of
All the ideas above are focused on making running a part of who you are, not just what you do. Having a running culture calls for thinking about running as a lifestyle change that amounts to making room for your training efforts. “If there is any magic bullet in terms of what you can do to improve as a runner it is to make sure you have consistency in the equation,” Eyestone said.
AT A GLANCE
CONSISTENCY
three times a week for a few weeks is good for a lot of beginning runners. After that, add running days for another few weeks, all with the same comfortable running time or distance, possibly for 20 minutes. “Anyone can run hard but it takes a lot of courage to slow yourself down,” Muir said. She also said it takes a long-term perspective that thinks in terms of weeks and months with assessing running plans. She specifically recommended added running days every two months. For those who can’t run a full allotment of time, Muir recommends the run-walk method, where a runner would run for a few minutes and then walk for a shorter interval with the time running increasing and the walking time decreasing as the runner gains strength until the entire workout is a run. Both experts recommend not to exceed mileage of runs more than 10 percent from week to week. Eyestone said that runners should have every third week be a dialed-back recovery week if one increases mileage “a little” more than 10 percent. Muir specifically recommends not “striding out,” or extending a running stride, for beginning runners. Such exaggerated motions will place additional strain and harder impact on joints and shins. She recommends “choppy, short, quick” strides when needing to run faster for beginners.
BACK TO RUNNING CULTURE “One of the reasons we are successful at BYU is a running culture built up with our team, and, as a result of that, people look forward to the couple hours a day they are required to run and to achieve their running goals,” Eyestone said. Enjoying the running experience can be a measure of one’s conservatism in running, Muir said. Developing relationships while running, personal progression, and the satisfaction of exercise all help build a self-sustaining cycle of enjoyment which will help sustain consistency.
KEYS FOR BEGINNING RUNNERS 1. Keep it simple. Don’t rely on gimmicks. 2. Find a running buddy. 3. Be consistent. Make running part of an enjoyable lifestyle. 4. Don’t cut corners on finding the right shoe. Once you have the right shoe, don’t change.
5. Don’t run at full intensity every time. Most runs should allow you to breathe through your nose and talk while running. 6. Start with running three times a week for a few weeks, and build from there. 7. Don’t increase mileage by more than 10 percent from week to week. 8. Don’t extend your running stride until you’ve been running for a few months.
5 TIPS
WEIGHT TRAINING FOR BRAND NEW GYM GOERS
WRITTEN BY ZACH GEE, BLUE COLLAR PERSONAL TRAINING LLC .
WEIGHT TRAINING IS ONE OF THE MOST IMPORTANT TYPES OF EXERCISE YOU CAN DO. ITS BENEFITS INCLUDE INCREASED STRENGTH, INCREASED POWER, INCREASED MUSCLE MASS, INCREASED METABOLISM, INCREASED FLEXIBILITY, IMPROVED POSTURE, IMPROVED BALANCE AND STABILITY, AND DECREASED CHANCE OF INJURY. WITH ALL OF THESE BENEFITS, THERE IS A REASON WHY IT IS SUCH A POPULAR FORM OF EXERCISE. JUST BECAUSE IT IS POPULAR DOESN’T MEAN IT IS EASY, THOUGH. THE FOLLOWING FIVE TIPS WILL HELP YOU GET THE MOST OUT OF YOUR WEIGHT TRAINING WHILE DOING IT IN A SAFE MANNER.
1. TECHNIQUE IS KING
When performing a resistance training program, it is important to take the time to learn proper technique for each exercise in your workout program. Proper technique will allow you to train the muscles you intended to work. It will also allow you to make sure you are doing it with proper body alignment to decrease your chance of getting hurt while doing the exercise. Don’t worry if the resistance feels really light at the beginning. Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.
2. MAKE MULTI-JOINT EXERCISES YOUR PRIORITY
When starting a weight training program, it is best for the majority of your exercises to use more than one joint, and in turn, more than one muscle group. These types of exercises will help increase strength, balance, flexibility, and burn more calories than single joint exercises because they require great portions of the body to work together. Plus, they transfer better to real life activities. This priority will result in not only developing a great base of fitness to build on but also help you get results faster. An example of this tip would be to dumbbell row to develop strength in the muscles of your upper back and biceps instead of doing a bicep curl alone.
4. “BORING” IS BEST
One of the biggest mistakes beginners make with weight training is changing their exercise program too often. This beginner’s nervous system is so underdeveloped that it needs time to adapt to a stimulus and is also the reason, as was mentioned in tip 1, that strength gains can be made with such a light weight. Also, this is a big reason why weight trainers will often remark that their quickest progress came in the first six months of weight training. This differs from the highly developed exerciser who needs to change the workout program more often because the body quickly adapts to it. To get the most out of this tip, it is best for the beginner to follow a well balanced weekly program; and if technique is good, they should try to either lift more weight on an exercise and/or lift the same weight for more repetitions each week. This strategy should be followed until progress has been halted for at least two consecutive weeks.
3. BALANCE: MORE THAN MIRROR TRAINING
One common mistake made by many beginners is to train the “mirror muscles” or the “beach muscles.” This approach leaves many muscle groups neglected and can eventually lead to muscular imbalances, injuries, and poor performance. To prevent this from happening, you should perform one set for the opposing muscle group of the muscle group you just trained. For instance, if you perform 3 sets of a chest exercise, you should perform 3 sets of an upper back exercise. These exercises don’t need to be done on the same day. There should be an overall balance of the weekly volume to deliver to help keep your body balanced.
5. BE CONFIDENT
Many people, especially beginners, are often intimidated by the weights section of gyms. They are afraid that they will embarrass themselves in front of everybody. This is not a good mindset to have because it will hold you back from achieving your fitness goals. Plus, everybody had to start as a beginner. They were not lifting world record numbers in their first session. If you prioritize technique, you will look great.
HOW OFTEN SHOULD YOU HYDRATE? HYDRATION BEGINS BEFORE YOUR WORKOUT. MAKE SURE YOU ARE DRINKING WATER ALL THROUGHOUT THE DAY TO KEEP YOU WELL HYDRATED. WATER HELPS TO REGULATE YOUR BODY TEMPERATURE, LUBRICATES YOUR MUSCLES AND JOINTS, SUPPORTS BLOOD CIRCULATION, SENDS OXYGEN TO CELLS AND PROTECTS AND CUSHIONS VITAL ORGANS. WRITTEN BY GREG MARSHALL
1 An hour before your workout, make sure you drink 16 to 24 ounces of water. This primes your body to take on the rigors of physical activity without injuring or harming yourself. It also helps you avoid muscle cramps, fatigue and dizziness.
2 As you are exercising make sure you are consistently drinking water in between your sets. Every time you take a rest, take small sips of water to keep your body cool and hydrated. During the workout, your body is going to be losing water if you are exercising hard and if you have a high sweat rate. Heat and humidity are also factors in water loss. Once you feel thirsty, this is a sign the body is already underhydrated.
3 If you start to become dehydrated your strength and endurance performance will go down. Make sure you are hydrating yourself to replenish the fluids lost during exercise. Signs of dehydration include dry mouth, fast heartbeat, dizziness, muscle cramps or vomiting.
4 Don’t drink too much water before or during your workout. Too much liquid will make you feel heavier; you won’t be able to perform as well simply because you are too bloated. Drinking too much water can also dilute the sodium levels in your body causing confusion, headaches or swelling of the feet and hands.
WORKOUTS
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VARIATIONS TO THE CLASSIC BURPEE
LEAVE BASIC BEHIND THESE BURPEE ALTERNATIVES WILL TARGET MUSCLES THAT STANDARD BURPEES DO NOT AND HOPEFULLY ADD SOME VARIETY TO THIS DREADED EXERCISE!
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PUSH-UP JACK BURPEE
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STAR JUMP BURPEE
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SINGLE LEG PUSH-UP BURPEE
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MOUNTAIN CLIMBER BURPEE
Begin as if you are doing a normal burpee, but as you do your push up, spread your legs like you are doing a jumping jack. As you return to jumping position, bring your feet back together and finish your burpee as normal.
WRITTEN BY LAUREN TURVILLE
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This variation is much like the standard burpee, but instead of jumping straight up, jump into a star position (arms and legs spread away from body). Finish burpee pushup as normal.
Begin with a standard burpee jump. As you descend into push-up position, raise one leg in the air, complete your push-up, and return to jumping position. Be sure to keep correct form in your push-up. Alternate legs with each rep.
First complete the standard burpee jump. Proceed to push-up position but instead of completing a push-up, perform a mountain climber (one knee up to the chest), alternating each leg 2 times. Return to start position and repeat.
BOX BURPEE Be prepared with a step, box, or ledge. In this variation, instead of completing a normal jump up and down, jump onto your box or step. As you jump back down, complete your push-up and repeat. As you are jumping, be sure to keep your feet shoulder width apart and knees slightly bent.
DO THE SWITCHEROO
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WORKOUTS BESIDES BENCH PRESS THAT ARE GREAT FOR THE CHEST WHEN IT COMES TO WORKING OUT THE CHEST, THE BENCH PRESS IS THE MAIN EXERCISE PEOPLE THINK OF TO BUILD SIZE AND STRENGTH. BUT THERE ARE OTHER WAYS THAT YOU CAN BUILD UP YOUR CHEST AND GIVE IT A LITTLE DIFFERENT TYPE OF STIMULATION SO YOU CAN SEE THE RESULTS THAT YOU WANT.
THERE ARE THREE DIFFERENT EXERCISES THAT YOU CAN USE TO SWITCH UP YOUR CHEST ROUTINE AND START CHALLENGING YOURSELF TODAY.
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MEDICINE BALL PUSH-UP Get in a push-up position, but place one hand on a medicine ball. While keeping your core tight and your back straight, perform a push-up with the emphasis of your weight on the hand that is on top of the medicine ball. Use the same techniques as the ones you will use in the bosu ball push-up in order to maximize your workout through flexing your chest and triceps muscles as tight as you can throughout the movement. Start off with 3 sets of 5 repetitions on each side and rest about 30-60 seconds in between sets to keep your intensity high.
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BOSU BALL PUSH-UP Place your hands on the outside of the bosu ball, with your feet out behind you. The bosu ball will cause you to stabilize your core and your entire body, so keep your core as tight as possible. As you go down to perform the push-up, you want to do this movement slowly and to flex your chest and triceps muscles as tight as you can. This will maximize the effectiveness of the workout. Start off with 3 sets of 10 repetitions and then rest about 30-60 seconds in between sets in order to keep your intensity high.
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THE DIP Find a dip bar and hold yourself up while bending your knees, with a slight bend forward to emphasize working out your chest. When you perform the exercise it is imperative that you go slow and you don’t let momentum help you finish out the reps. This exercise is great for increasing strength and switching up your workouts to add variety and avoid boredom. Do not be surprised if your bench presses increase because of you performing more dips in your routine. Start off with one set of 10 and then work your way up to doing more reps per set and then progressively increasing the amount of sets that you do as well. When it comes to getting results the most important thing is to challenge yourself and to keep variety in your workouts so you don’t hit a plateau. Use the above exercises to mix up your next chest workout, and you’ll see strength and endurance increases.
HOW TO FLY
THE UNIVERSITY OF UTAH’S BASKETBALL STRENGTH COACH GIVES SOME TIPS ON IMPROVING YOUR VERTICAL LEAP.
THERE IS A LOT OF ADVICE OUT THERE ABOUT HOW TO GET A BETTER VERTICAL LEAP. WEIRD SHOES, INTENSE MONTH-LONG PROGRAMS AND MORE PROMISE TO SEND YOU FLYING, BUT A LOT OF THAT IS NONSENSE. UTES MEN’S BASKETBALL STRENGTH COACH CHARLES STEPHENSON EXPLAINED TO US THE REAL ESSENTIALS TO JUMPING HIGHER.
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ADD RESISTANCE TO YOUR JUMPING WORKOUTS Use dumbbells or weighted vests to add resistance to a jumping workout.
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Using small stool to support one foot behind you, do single-leg squat jumps. Your rear foot stays stationary during this workout, but the landing and jumping motions should be the same. Warning: this is a difficult exercise, even without weights. Start with just your body weight, and add vest or dumbbell weight over time.
Start with light weight. Bring feet shoulder-width apart. Squat to sitting position and explode upward.
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Landing properly also allows for quick recovery and explosion into your next jump. Jumping in quick succession is the best way to do squat jumps, Stephenson says, but learn correct form, take it slow and use light weight or no weight to start out. In addition, make sure to use different weight amounts as you progress. Train your body to jump against varying levels of force and you’ll be more prepared for jumping in a basketball game, soccer game, or any other physical activity.
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That said, there comes a point when strength isn’t enough. Different types of exercise are needed to increase the power behind your jumps.
THREE WORKOUT VARIETIES HELP YOU GET A BETTER VERTICAL:
ADD ASSISTED JUMP EXERCISES This may seem counterintuitive, to do jump exercises that are easier than body weight or resisted jumps, but as Stephenson explains, assisted jump exercises train your muscles to contract faster. For the same reason, athletes do over-speed running workouts, where a bungee or cable makes them run faster than their normal sprint speed.
EX.: ASSISTED SQUAT JUMP This exercise will require ropes or TRX bands that come down from above your head to about chest height. Standing directly beneath the bands, do squat jumps, using your hands and arms to assist the jump. Jump in repetition. The bands can also be used to do assisted onefoot squat jumps.
THE FOUNDATION OF A GOOD VERTICAL IS STRENGTH Don’t skip leg day of course, but remember that jumping is really a full body movement, Stephenson says. Complete weight training must be an integral part of increasing your vertical.
Athletics often demand jumping off one foot, not two.
EX. REAR FOOT ELEVATED SPLIT SQUAT JUMPS
EXAMPLE: SQUAT JUMPS WITH DUMBBELLS:
Some advise against this workout because of the safety implications. The landing is where problems can occur. Land first with your toes, then your mid-foot should hit, then your heel. Then absorb the shock with a balanced bend of the knees.
DO RESISTANCE JUMPING ON ONE FOOT
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DON’T STOP DOING BODY WEIGHT JUMP EXERCISES Incorporate body weight squat jumps and other exercises into your vertical leap training. You’re trying to enhance your natural jumping ability, so your body needs to experience natural motion frequently.
• STRENGTH TRAINING: to produce more force. • RESISTANCE JUMP WORKOUTS: to produce more power. • ASSISTED JUMP WORKOUTS: to train muscles to contract faster.
PULL UP HOLD UPS WHY YOU CAN’T DO A PULL UP AND HOW TO GET THERE. A PULL UP REQUIRES A VARIETY OF MUSCLES. IN FACT, DEPENDING ON HOW THE PULL UP IS DONE, DOZENS OF MUSCLE GROUPS ARE ACTIVATED IN THE PROCESS. BUT IF THOSE MUSCLES AREN’T STRONG ENOUGH AND IF THE MOVEMENT ISN’T COORDINATED, THAT CHIN ISN’T GOING TO MAKE IT OVER THE BAR.
WHY PULL UPS? When our bodies grow accustomed to sitting for long periods of time, our chests cave in and our upper back becomes rounded. This posture issue leads to weak muscles in the upper back, which happen to be the important muscles for finishing a pull up. Developing a pull up ability can counter the effects of a desk job. Pull ups also promote stability in the shoulder joint and help strengthen the many muscles activated in the motion. It is one of the more useful exercises for real-world activities, whether you’re climbing, pulling, playing sports, etc.
HOW TO GET THERE
6 EXERCISES 1
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LAT PULL-DOWN MACHINES Lats, the wide muscles extending across the mid and lower back, are engaged with movement and rotation of the arms, and are a large part of the pull up movement. A pull down machine lets you do the motion of a pull up, but with a customized weight. Mimic a pull up by gripping the bar slightly wider than shoulder-width.
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NEGATIVE ROPE CLIMB
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SUPPORTED HANGS
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ROTATOR CUFF WORKOUTS
BENT-OVER ROWS With a bar or dumbbells, bend over slightly while standing up, bringing the shoulders out past your toes. Keeping your back straight, bring the weight from a hanging, extended arm position up to your rib cage, and hold for a few seconds.
SLED PULL Attach a rope to a weight sled and pull the rope toward you, hand over hand.
Get up the rope however you can, using feet and hands. On the way down, use only your arms, hand over hand. Try this from a low height first to make sure you can handle it!
Having a proper and supported hanging position is vital for being able to do a pull up. Hanging on the bar can build shoulder stability. Make sure your back muscles are engaged and shoulders are level. If your ears are touching your shoulders, your hang is not properly supported.
Protect your rotator cuff as you go through the pull up progression process. With a light dumbbell, lie on your back. Extend your arm directly above the shoulder, and do circle motions, first one way and then the other.
THE ANYTIME, ANYWHERE WORKOUT NO EQUIPMENT NEEDED, JUST A LITTLE WILLPOWER. WRITTEN BY APRIL BEREZAY, ULTIMATEFITNESSCOACHING.COM
TOTAL TIME: UNDER 30 MINUTES QUAD SUPERMAN • • • • •
Begin on all fours with both knees and hands on the floor. Raise one arm and the opposite leg straight up to shoulder height. Slowly lower your arm and leg and repeat with the other arm and leg. Perform one rep on one side, then switch to the other side.
• 1 of each exercise per round for 3 rounds. • Each round should take 6 minutes plus 1 minute of recovery. • Perform each exercise sequentially for 1 minute.
STANDING BALANCE • •
Alternate sides with each rep.
FOREARM PLANK • • •
Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent. Raise your body up onto your toes and forearms and hold. Keep your back flat and head slightly raised, looking forward.
PLANK JACKS • •
Support your body on your toes and hands with your arms straight, back flat and your feet together. Spread feet and tap toe on each side while keeping your hands stationary.
SQUAT KNEE TO ELBOW • •
•
HIP BRIDGES • • •
Lie on your back with your knees bent and feet flat, placing your hands at your sides with palms down. Raise your hips up off the mat, trying to make a straight line from your knees to your shoulders. Hold for 2 seconds. Lower your hips back to the floor and repeat.
Raise arms above head. Go onto one foot. Hold balance for 30 seconds on each side. Play with closing your eyes once you find your balance point. Wobbling is good. That means your nervous system is turning on and communicating with your muscles.
•
Stand upright with your arms by your sides. Lower your body toward the floor, pushing your hips back and down while bending your knees. Return back upright, raising one knee, twisting your torso and bringing your opposite elbow to this knee. Lower back into the squat then repeat with the third step, while instead twisting the opposite way.
3
KILLER CALF CIRCUITS
1
STANDING CALF RAISES Stand on a step or some type of platform with your toes and ball of the foot on the edge, and heels hanging off. Keeping knees and back straight, use your calf muscles to raise heels above the horizontal. Using a platform helps the workout have greater range of motion.
SETS: 3 REPS: 15-20 The third set should be difficult to finish, if you want the calf workout to be productive. Consider holding dumbbells at your side for the calf raises if the third set is completed easily. Weight will vary according to the person; remember that light weight helps keep form balanced. Up the reps before you up the weight to find the desired intensity level.
2 CALF PRESS ON THE LEG PRESS MACHINE
JUMPS 3 CALF Find a wall or overhang that is a
SETS: 3
couple of feet overhead. Put your hands above your head and engage your calves to do quick jumps, touching a spot up the wall that requires at least some elevation. The higher up the wall the better. Don’t squat for this exercise, as we’re trying to isolate the calves. Don’t rest between jumps; do them in fast succession.
REPS: 25-30
SETS: 3
It may be difficult to find the right weight to use with this workout so start light to ensure you get the proper form. As an alternative exercise, try doing one foot at a time.
REPS: 30
Sit on the leg press machine with your toes and the balls of your feet on the platform, and your heels hanging off. Don’t lock your knees. To complete a rep, push out with your toes, until the foot is fully extended away from your body.
You’ll want to use your hands to generate some force for each jump, so when you land, bring your hands to head level. As you jump, explode your hands upward to the spot you’re reaching for. Repeat this movement each rep. This is a common workout for volleyball players (quick jumps to get hands high to block a ball).
ARM YOURSELVES
A GUIDE TO STRONG, SCULPTED ARMS WRITTEN BY APRIL BEREZAY, ULTIMATEFITNESSCOACHING.COM
MANY OF US THINK WE KNOW HOW TO WORK OUT THE ARMS, BUT AFTER A FEW SETS OF CURLS WE RUN OUT OF CREATIVITY. HERE ARE SOME EXERCISES FOR GUYS AND GALS THAT, WHEN COMBINED OVER THE COURSE OF A WORKOUT REGIMEN, ARE EXCELLENT FOR CREATING ARMS YOU’RE PROUD OF.
NOTE: NONE OF THESE EXERCISES ARE SPECIFICALLY FOR MALES OR FEMALES, BUT THE TWO LISTS OF WORKOUTS SHOW THE VARIATION POSSIBLE WHEN FOCUSING ON ARMS. MOST OF THESE EXERCISES REQUIRE GYM EQUIPMENT, BUT DUMBBELLS ARE THE PRIMARY NEED.
FRENCH PRESS
3 X 12
3 X 10
1.
Using a standing stacked weight cable machine, stand with straight back.
1.
Lie on a flat bench and hold dumbbells straight up above your chest.
2.
Grasp the bar palm down, but with upper arms parallel with your upper body, and forearms angled up.
2.
Bending at the elbow, and keeping the upper arm perpendicular to the body, bring the dumbbells down to either side of your head.
3.
Bend at the elbows to bring the bar down to your waist, till your arms are straight.
3.
Raise the dumbbells back to the vertical position.
BICEPS
CONCENTRATION CURLS
PREACHER CURL 3 X 12 1.
Hold a barbell underhanded with your arms straight and your elbows on a support pad angled down away from you.
CHEST & ARMS
Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight.
2.
Raise the dumbbell up to your shoulder, bending at the elbow.
3.
Keep your elbow on your inner thigh throughout.
2.
Raise the barbell up to shoulder height, bending at the elbows.
INCLINE PUSH UP LEG RAISE
3.
Keep your shoulders stationary.
3 X 15
Tip: Pump the bar for 10 mini reps at the top to create the peak in the bicep.
SHOULDERS
1.
INCLINE FLY 3 X 10 1.
Lie on an incline bench and hold the dumbbells over your chest with arms straight.
2.
Keeping arms straight, lower the dumbbells out to your sides, and raise them back up above your chest.
90-DEGREE LATERAL RAISE 3 X 12 1.
Hold dumbbells out in front of you with arms bent up at a 90 degree angle. Upper arms should be parallel to your upper body.
2.
Keeping your arms at a 90 degree angle, lift up and outwards to your sides, so your elbows reach shoulder level.
CHEST
BICEPS
4 X 10
1.
Enter push up position, but place your hands on an elevated step.
2.
Push up to a straight arm position and raise one leg up behind.
3.
Lower back down and repeat, alternating legs.
SEATED ARNOLD PRESS 3 X 10 1.
Sit upright holding dumbbells at shoulder height with your elbows bent, palms facing you and arms close to the body.
2.
Press the weights overhead, extending the arms fully and turning the palms to finish facing outward.
3.
Keep your back flat throughout.
WRIST FLEXION 3 X 15 1.
Sitting with forearms on your thighs, hold a barbell out in front with your palms up and wrists extended.
2.
Flex with the wrists and forearms, raising the barbell as high as possible.
3.
The weight with this exercise should be lighter, as it is meant for the wrists and forearms.
FOREARMS
Tip: V-bar attachment preferred
TRICEPS
TRICEP PRESS DOWN
MALES
SHOULDERS
TRICEPS
FEMALES
Exercises taken from April Berezay’s Core Essentials Program
3
TRICEPS EXERCISES
THAT WORK
W RITTEN BY JENNA KOFORD
FOR THOSE WANTING TO TONE THEIR UPPER ARMS, THESE SIMPLE TRICEPS EXERCISES ARE A GREAT PLACE TO START.
1. BENCH DIPS Like its name suggests, the Bench Dip exercises usually involve a bench, chair, or other piece of sturdy furniture. While facing away from the bench, place your hands shoulder-width apart behind you on the bench. Extend your legs forward, bending at the waist. Lower your body by bending your elbows until you reach an almost-90 degree angle between your upper arm and your forearm. Use your arms to bring your torso back up to the starting position. To make the exercise more challenging, place your feet on a bench in front of you as well.
2. BODY UP
3. CLOSE GRIP BENCH PRESS
Start in a plank position, supporting your body with your toes and forearms. Your forearms should be shoulder-width apart.
Use a narrower grip than the traditional bench press to really work your triceps area. But not too close. Many people mistakenly put their hands so close that they are almost touching, which only adds strain to the wrists and elbows.
Press your palms into the ground, with elbows pointing toward your feet, and triceps aligned with your back, extend through the elbows to lift your body up higher. Lower your forearms back to starting position. Keep your torso as rigid as possible. This exercise will feel similar to that of a push-up, but you’ll feel the backs of your arms working.
Your grip should be so that the elbows are pointing to the feet, rather than out away from the body, like you would for a normal bench press. Ensure muscle growth by adding weight to the bar, but start with a low number of reps in order to get used to the new grip. Before any warm up, stretch your arms and elbows especially. Elbows are the most common area injured during triceps exercises. Also, avoid overtraining— many experts recommend working on triceps once or twice a week along with chest and shoulders.
TRAINING FOR A
HALF MARATHON
COMPLETING A HALF MARATHON IS A FEAT OF STRENGTH, ENDURANCE, AND MENTAL FORTITUDE THAT WARRANTS RESPECT. BUT THE INCREASINGLY POPULAR HALF MARATHON IS A RACE APPROACHABLE ENOUGH FOR ALMOST ANY DEDICATED FIRST-TIME RACER TO SUCCEED. ASIDE FROM THE INHERENT BRAGGING RIGHTS, FINISHING 13.1 MILES IS AN ACCOMPLISHMENT THAT PAYS DIVIDENDS OF BETTER PHYSICAL HEALTH, MENTAL STRENGTH, AND A SENSE OF ACHIEVEMENT. BUT CROSSING THE FINISH LINE STARTS WEEKS BEFORE RACE DAY AS YOU MAKE THE PHYSICAL AND PSYCHOLOGICAL CHANGES NECESSARY TO CONDITION YOUR BODY AND MIND TO BE STRONG TO THE FINISH.
GLYCOGEN STORAGE
Your body is typically only equipped with enough available energy in your muscles to power you through a couple hours of moderate exercise. As you train, your body develops greater stores of glycogen, allowing you to run further distances and for longer periods of time without hitting the wall.
MENTAL DISCIPLINE
At times running another mile or climbing another brutal hill is a mind game; your body has enough to make it, but you need to convince it. Running consistently develops the mental stamina so essential to finishing the race.
TOUGHNESS
The physical pounding of running takes a toll on your body, and many runners drop out of races because of leg pain and discomfort. As you train, your feet, joints, tendons and muscles are strengthened to cope with the jolting and jarring impacts. Depending on your current fitness level, you’ll need about 8-12 weeks to properly train for a half marathon, which requires significant planning and dedication. Summer vacations and tempting distractions will be ever-present. Remember your halfmarathon goals and stay consistent to your set plans.
TRAINING DAYS
Training for marathons is usually based on a weekly schedule involving three different kinds of days: rest days, training days and the long weekend run.
Your weekly goal is to slowly increase both your total mileage run and your maximum single-run distance. During the week, alternate running with rest days or cross training. On your running days, map out your runs (use a helpful website like runmyroute.com) to ensure a good distance, but also include variety where you run. Many training programs fail because they were too repetitive, so don’t run around the same neighborhood every day. To combat boredom, also consider cross training with swimming or cycling for about the same period of time as you would run on one of your training days.
REST DAYS
Take your rest days seriously; your body needs to rest so it can build up muscle between runs. Counterintuitively, you need rest to get stronger. Use these days to proactively prevent injury from happening by icing any sore shins, feet or knees. Yoga, stretching, and walking are good activities, as is any low-impact and not-strenuous sport.
THE WEEKEND LONG RUN
At the end of each of your training weeks, complete a distance that challenges you; your goal is to push your body a little further than it’s gone before. However, this isn’t a death march, as your goal is to run progressively longer distances, not cause injuries that will set your training back. For a half-marathon, you should work your way up to a long run of about 8 to 10 miles for at least two weekly runs before the big day.
During these long runs, try to pace yourself so you know what your body is capable of. An extremely common mistake is to begin the race too fast because of all the anticipation of race day. Knowing your body’s limits allows you to pace yourself like the best racers do—start conservatively and make your second half faster than your first. You’ll make those last miles triumphant instead of torturous if you become familiar with your limits on these runs. Remember that you should be always thinking of the race day during these longer runs. Recreating the race day routine is mentally and physically important to performing your best on the day that counts.
• WHAT CLOTHES, SHOES, AND SOCKS WORK BEST? • WHAT SPORTS DRINKS, IF ANY, WORK BEST FOR YOU? AND WILL THEY SUPPLY THAT KIND AT THE RACE? • WHAT SHOULD YOU EAT FOR BREAKFAST? • ALSO, TRAINING IN THE EARLY MORNING IS A GOOD IDEA, BECAUSE YOUR BODY WILL BE USED TO WAKING UP EARLY, WHICH IS WHEN MOST RACES START.
SAMPLE 10-WEEK HALF MARATHON TRAINING SCHEDULE Week Mon Tue Wed Thu Fri Sat Sun Total 1 3 mi. Rest 3 mi. 3 mi. Rest 4 mi. Rest 13 mi. 2 3 Rest 4 3 Rest 5 Rest 15 3 3 Rest 4 3 Rest 6 Rest 16 4 3 Rest 5 3 Rest 8 Rest 19 5 3 Rest 5 3 Rest 10 Rest 21 6 4 Rest 5 4 Rest 11 Rest 24 7 4 Rest 6 4 Rest 12 Rest 26 8 4 Rest 5 4 Rest 9 Rest 22 9 3 Rest 4 3 Rest 8 Rest 18 10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1
Sources: runnersworld. com, runmyroute.com, iu.edu, marathonrookie.com, halhigdon.com.
MYTHS
DO MARATHONS
RUIN JOINTS?
OTHER RUNNER ERRORS LEADING TO INJURY • The roller coaster runner: going for long periods of inactivity and then begin running again. This roller coaster running will almost surely make your body hurt, and will probably cause injury. • Running on an injury: if you have a knee injury, or if you’ve had knee surgery, running may increase your risk of arthritis. • Not being weight-conscious: If you’re overweight, don’t start off with intense running. This extra weight may traumatize joints.
THE TRUTH ABOUT A COMMON CARDIO MYTH People who say they don’t run marathons because they want to save their joints may have to eat their words. Studies published in the last few years find little connection between distance running and joint injury or future arthritis. In fact, some research suggests that running may even protect people from joint problems later in life. Of particular note is the Stanford University study that followed 1,000 runners and non-runners for 21 years. None of the participants had arthritis when the study started. The study concluded with the finding that the knees of both parties were neither worse nor better than the other. In fact, even when comparing runners who ran a ton versus runners who ran little, there was no statistical difference. In addition, the running group experienced less physical disability and had a 39 percent lower mortality rate. BUT MARATHON RUNNING IS DIFFERENT THAN REGULAR JOGGING, RIGHT? “There is no evidence that supports the statement that marathon running ruins the knees,” says Rasmus Nielsen, PhD, a postdoctoral researcher at Aalborg University in Denmark who studies injuries related to marathons. In fact, Nielsen says novice runners running low mileage face a significantly greater injury risk compared with marathon runners. Of course, running excessive distances too soon can increase the risk of knee injury, but if runners are adapted to the training stimuli, marathons don’t make them vulnerable to injury, he says. But in the last few years, studies involving MRIs of runners’ knees before and after marathons have revealed new questions. Some of these studies show that marathoners have great knees. Another study conducted at the University of California at San Francisco found that certain biochemical changes happen in marathon runners’ knees during the race, changes tied to cartilage degeneration. How permanent these changes are is still an unanswered question, but it doesn’t look like it leads to arthritis. Regardless of one’s preparation, running isn’t easy on the body. A runner’s step places about eight times the body weight on the knee compared to a walking step, and that can sometimes lead to injury (for those who aren’t mathematicians, a 150 lb. runner would experience 1,200 lbs. of impact in the knee). “Exceeding the body’s limitations will, if the stress is severe enough, lead to overuse injury,” Nielsen says.
This begs the question, how many people adequately prepare for a marathon, and how many people just go for it after some light preparation? This is how marathon running is dangerous. Research shows that excessive increase in running distance or speed in injurious. “Limited evidence suggests an increase in weekly distance greater than 30 percent increases the risk of specific injuries like patellofemoral pain, runners knee and jumpers knee,” Nielsen says. That means if you run 10 miles one week, then you shouldn’t up your mileage to more than 13 miles the following week. In the end, running isn’t a risky activity. What’s risky is overstepping your body’s capacities, which is true of any physical activity.
DOES EXERCISE REALLY BUILD STRONG BONES? W RITTEN BY C AITLI N SC HI LLE
We all hear a lot of advice and adages about our health. Does going outside with wet hair really cause colds? Does an apple a day really keep the doctor away? This month, we examine the notion that exercise builds strong bones. Exercise provides lots of health benefits. Exercise helps prevent many chronic diseases, including cardiovascular disease, the number one cause of death in the United States. Regular exercise also improves mental health by lowering stress levels and helping you feel happier. Regular exercise even strengthens the immune system, making it less likely that you’ll catch illnesses like the common cold and the flu. But do the many benefits of exercise extend to strong bones as well? According to the National Institute of Child Health and Human Development at the National Institutes of Health, the answer
is yes. They claim that, like muscles and organs, bones are living tissue that can grow and change, and that exercise, particularly weight-bearing exercise, helps form new bone tissue. When you exercise, as the theory goes, muscles move and tug around the bones, and this helps to build strong bones. The benefits are well-documented for children, and exercise for bone health has been commonly recommended for adults. But this commonly accepted idea is losing steam in the face of research suggesting the contrary, for adults. Researchers at the University of Washington conducted a 12-month study of exercise’s effect on bone mineral density in adult women and found no positive effect. Other research has found very miniscule changes from exercise. This exercise/bone connection may have come about as medical science discovered bone loss among bedridden patients and
astronauts. Clearly, exposing bones to some stress is important for their maintenance. But what is less clear is if increasing that stress through physical activity can produce positive effects beyond a threshold. The exercise/bone strength connection is further strengthened, perhaps erroneously, by studies showing that seniors who do weight-bearing exercise have decreased risk of fractures. As a New York Times writer suggests, however, this could simply be because exercise builds stronger muscles, which make falls less likely. This same author says that the only proven way to increase bone density is through a couple different injections. Middle-aged or older people are often told to walk or do moderate weight-bearing exercise to strengthen bones and reduce the risk of bone fractures. This advice may in fact not be helpful. Sources: www.nichd.nih.gov, www.nytimes.com
STRETCHING
THE EVIDENCE HOW STRETCHING DOESN’T ACTUALLY DO WHAT YOU THINK IT DOES.
WRITTEN BY MICHAEL RICHARDSON
routine to prepare the body properly for the GYM TEACHERS, SOCCER activity is what works best for preventing injury. COACHES AND PROFESSIONAL CAN STRETCHING BE COUNTERPRODUCTIVE? ATHLETES DRILLED IT INTO Research suggests stretching before athletics OUR HEADS: STRETCH BEFORE might worsen performance, even making us YOU EXERCISE, OR YOU COULD weaker. Researchers from the University of Zagreb in Croatia compared groups of weight SUFFER INJURY. lifters who did static stretches before lifting But modern research doesn’t actually agree on the subject; many exercise science professionals now say injury prevention isn’t closely tied to stretching, and some even suggest limiting stretching before workouts, because it may be counterproductive to our best athletic performance. A comprehensive review of 350 studies and articles by CDC researchers showed that warm-up stretches have little effect on injury prevention, such as pulled muscles. Injuries generally happen within a person’s normal range of motion, says Julie Gilchrist, MD, one of the researchers, meaning that flexibility doesn’t apply. “Stretching and warming up have just gone together for decades,” she told Men’s Health magazine. “It’s simply what’s done, and it hasn’t been approached through rigorous science.” Research suggests that a good warm up
with groups of lifters who didn’t stretch, and found that the stretchers were able to lift 5 to 8 percent less. Other research examining the effects of static stretching by runners has found that it may decrease one’s running economy, meaning a person might burn more energy to run at the same pace after stretching. This year, researchers in Brazil conducted a study on runners and found that “static stretch impaired neuromuscular function,” and resulted in “reduced capacity of the skeletal muscle to produce explosive force.”
But this actually isn’t a huge revelation to sports medicine professionals. It has been known for a while that the best time to stretch is after an activity, not before it, according to Richard Cotton, national director of certification at the American College of Sports Medicine (ACSM). Stretching myths still exist, but not because authoritative bodies are spreading them.
SO WHAT IS STRETCHING GOOD FOR? Brigham Young University professor of exercise sciences Allen Parcell says these studies that question the value of stretching probably aren’t meant to put a negative attachment on it, since there still many accepted benefits. For example, stretching increases range of motion, Parcell says, which means your body can simply do more things, and requires less exertion to do tasks. “Stretching is good for day-to-day movement,” he says. “It improves quality of life.” Parcell adds that stretching probably helps with general comfort, and can help maintain and improve posture and balance. If you want to improve flexibility, stretch when your muscles are warm.
HOW TO PREPARE FOR A WORKOUT Stretching can help us, but it doesn’t form a complete pre-workout plan. Instead of just focusing on stretching before a workout, balance the preworkout time with something that will actually warm the muscles. Consider doing jumping jacks, or a light run, both of which may do more than stretching to prevent injury. For more intense workouts, make sure the warm up takes your body through all the range of motions your body will undergo during the intense portion of exercise.
FOR WORKOUTS, IS COLD WATER BETTER THAN ROOM TEMPERATURE? WRITTEN BY ALLYSON JONES
YOU’VE FINISHED A SET, AND IT’S TIME TO GET A DRINK. YOU’VE BEEN THINKING ABOUT YOUR ICE-COLD WATER BOTTLE SITTING AGAINST THE BACK WALL. YOU KNOW IT WILL BE A MUCH-NEEDED CONTRAST TO THE WARMTH OF YOUR BODY AND THE HEAT OF THE ROOM. At the moment, you’re probably not questioning whether room temperature water would be better for your workout, but in fact, this very debate is subject of much study. Turns out cold water takes the cake in the debate. (Don’t focus too much on the cake metaphor; this is a workout article.) Drinking cold water before, during, and after your workout is the healthiest and most effective way to hydrate your body. When you exercise, your body temperature rises. This causes your muscles to loosen and calories to burn. It has been proven that drinking cold water can help delay the rise in body temperature that happens when working out. This can improve workouts by helping you to last longer and exercise harder. A study done by BioMed Central concluded that the participants who drank cold water during their workouts were able to delay their increase in corebody temperature two times longer than those who drank room-temperature water. Drinking cold water during your workout can help you last longer and, in turn, burn more calories. Why is it important to keep your body temperature moderate when exercising? If your body gets too hot, it instinctively makes you sweat by circulating more blood through your skin. Sweating is healthy; it detoxifies and cools you off, but in excess it can dehydrate you. The main problem with more blood circulating through your skin is that it leaves less blood to go to your muscles. This includes your most important muscle: your heart. This lack of blood causes your heart rate to increase. Drinking cold water helps you keep your core temperature moderate, which helps enhance your workout and defend against a dramatic increase in heart rate. Not letting your heart rate get too high is one of the best ways to ensure lasting longer in a workout. When your heart rate gets too fast it can cause you to become dizzy and tired. A fast heart rate can also cause shortness of breath and even chest pains. When this happens, you are no longer able to perform at your best. So when it’s finally time to get your drink and head home, be proud of yourself for packing that ice-filled bottle. Going for the cold water over room temperature water is the best way to improve your workout. You know what you’re doing! Sources: Jissn.com, BioMed Central, Journal of the International Society of Sports Nutrition
ABOUT THE
CONTIRBUTING EXPERTS
APRIL BEREZAY April Berezay is the Ultimate Fitness Coach. She works with highly motivated clients from all over the United States looking for total body and life transformation. She coaches for results in the body, relationships, spirituality, and business. In 2006 she completed her Exercise Science studies at Brigham Young University. She is a Certified Personal Trainer with the National Academy of Sports Medicine and Precision Nutrition. April is married with three beautiful boys, including twins!
GREG MARSHALL Greg Marshall is the personal training manager. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com
ZACH GEE Zach Gee is the owner of Blue Collar Personal Training LLC. He is also the coach for XtremePerfect Weightlifting. Before he started Personal Training, he spent time as a graduate assistant strength and conditioning coach for Utah State University. He has a B.S. in Exercise and Sports Science and an M.Ed. in Health, Physical Education, and Recreation. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, as well as a Sports Performance Coach through USA Weightlifting.
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