Saturday, May 30, 2009
Moved to another site
I am now writing for Examiner.com under the San Diego Personal Training section. Please visit http://www.examiner.com/x-10212-San-Diego-Personal-Training-Examiner~y2009m5d30-He-Said-She-Said-Should-fitness-professionals-look-the-part-in-order-to-be-successful
Monday, May 4, 2009
What Type of Athlete Are You? Part 2
In part one, I have explained the different types of athletes based on the Optimal Performance Pyramid (OPP). Some athletes have great strength and power but have stiff hips and spine; others have excellent range of motion and stability but lack quality skills in a sport. In part two, I’ll teach you how to do a basic self-screening to see which type of athlete you are: overpowered, underpowered, unskilled, or “ideal”.
Disclaimer: The following self-screening does not 100% indicate the actual result nor does it substitute a complete screening done by a fitness or medical professional. The Functional Movement Screen is not a method to diagnose any disease or medical ailments. If you have any medical or health problems, please check with your physician before starting any exercise program, screening, or assessment.
The three basic self-screening is based on the Functional Movement Screen (FMS) which is a tool used to measure the quality of fundamental human movements. It was first developed by physical therapist Gray Cook in 1996 who was finding out a way to check the progress of his patients who were mostly athletes. The FMS emphasizes on looking at the body and its movements as a whole rather than in isolation. While most assessments measure the quantitative aspects of performance, such as strength, speed, and endurance, there was very little emphasis on the qualitative aspects of performance and movement. Therefore, the FMS was born and has been refined and updated since then. It measures how well an athlete or patient can perform basic movement patterns, such as squatting, lunging, and lunging as well as core stability and mobility.
As of 2008, there are seven basic movement patterns to screen, but for practicality, you will be doing the “Big-3”: squat, hurdle step, lunge. These three patterns screens:
spinal and hip stability
hip mobility
left-right asymmetries
ability to control movement
ability to maintain center of gravity
There are four scores to rate yourself
3 = perfect; all points of reference are met; no pain or discomfort
2 = 1 or 2 errors; minor discomfort
1 = 2 or more errors; major discomfort
0 = any pain; seek medical help
So put your workout attire on and let’s get started!
I. Deep Squat: The Deep Squat is used to assess the symmetry and mobliity of the hips, knees, and ankles as well as the stability of the core and spine.
Disclaimer: The following self-screening does not 100% indicate the actual result nor does it substitute a complete screening done by a fitness or medical professional. The Functional Movement Screen is not a method to diagnose any disease or medical ailments. If you have any medical or health problems, please check with your physician before starting any exercise program, screening, or assessment.
The three basic self-screening is based on the Functional Movement Screen (FMS) which is a tool used to measure the quality of fundamental human movements. It was first developed by physical therapist Gray Cook in 1996 who was finding out a way to check the progress of his patients who were mostly athletes. The FMS emphasizes on looking at the body and its movements as a whole rather than in isolation. While most assessments measure the quantitative aspects of performance, such as strength, speed, and endurance, there was very little emphasis on the qualitative aspects of performance and movement. Therefore, the FMS was born and has been refined and updated since then. It measures how well an athlete or patient can perform basic movement patterns, such as squatting, lunging, and lunging as well as core stability and mobility.
As of 2008, there are seven basic movement patterns to screen, but for practicality, you will be doing the “Big-3”: squat, hurdle step, lunge. These three patterns screens:
spinal and hip stability
hip mobility
left-right asymmetries
ability to control movement
ability to maintain center of gravity
There are four scores to rate yourself
3 = perfect; all points of reference are met; no pain or discomfort
2 = 1 or 2 errors; minor discomfort
1 = 2 or more errors; major discomfort
0 = any pain; seek medical help
So put your workout attire on and let’s get started!
I. Deep Squat: The Deep Squat is used to assess the symmetry and mobliity of the hips, knees, and ankles as well as the stability of the core and spine.
1. Stand with your feet shoulder-width apart with your toes pointing forward. Raise both arms above your head (holding a broom stick or dowel is optional).
2. Slowly squat as low as your can without feeling too much discomfort or falling. Keep your elbows straight and heels on the ground.
Checkpoints: heels flat; feet and knees pointing forward; back straight or slightly lean forward; arms above your head; buttocks go below knee line
If you mean all checkpoints, give yourself a "3". If you have one or two mistakes, give a "2", and etc. This applies to all screening checks.
II. Hurdle Step (modified): The Hurdle Step is used to assess bilateral mobility and stability of the hips, knees, and ankles. It looks at both hip extension on the standing leg and hip flexion at the raised leg.
1. Standing with your feet together and put a stick or dowel on your shoulders.
2. Slowly raise your left knee to your heart while maintaining a tall spine. Note that the higher you lift, the more your right buttock has to contract. Hold position for two deep breaths. Repeat with the other side.
Checkpoints: feet and knees pointing forward; back straight; stick is parallel to the floor; foot is above the top of the knee
III. In-line Lunge: The lunge assesses the stability of the ankle, knee, and hip during deceleration. It also examines both sides of the core and spinal stability during the movement.
1. Stand with your feet together with the stick or dowel behind your back. Grab the stick with your right hand at the nape of your neck and your left hand at the curve of your lower back. The stick MUST touch the head, upper back, and buttocks.
2. Take a step forward about 3-4 feet, depending on your height and hip and leg mobility. Both feet should be pointing forward. Then slowly lower your back leg to the ground while keeping the stick in contact with ALL three points. Return to start position and repeat the other side. Switch hand positions, too.
This screening is also a great tool for physical therapists and physicians to communicate the progress of their patients with coaches, athletic trainers, or personal trainers. This method ensures the patients are recovering properly and will be able to progress to higher levels of conditioning and performance. (Please visit http://www.functionalmovement.com/ for more information about the FMS.)
Sunday, April 19, 2009
What Type of Athlete Are You? Part 1
John Wooden, one of the greatest basketball coaches in NCAA history, owed his success to one of his philosophies that he applied to his coaching career: Always refine the fundamentals. His conditioning program involves his athletes to engage in different drills and movement patterns relating to some part of a basketball drill. When Wooden blows the whistle, his athletes would sprint to the next exercise station and practice, focusing on proper technique while focusing on the fundamentals. As a result, his method of training helped UCLA won 10 NCAA championships between 1964 and1975. Why John Wooden was so successful can be theorize by the Functional Performance Pyramid, which is developed by physical therapist and strength coach Gray Cook (www.functionmovement.com). This concept gives you a mental image and understanding of human movement patterns. It is divided into three tiers which represents a certain type of movement. The pyramid must always be constructed from the bottom up and must always have a broad base and narrow top.
The first tier is the foundation which represents the ability to move through fundamental patterns. These patterns include static and dynamic stability, full range of motion, good movement control and awareness, and good posture.
The second tier looks at performance quality and how efficient you move. This can be defined as gross athleticism which looks at measurable factors in movement, such as strength, power, and endurance.
The third tier is the sport specific skill which looks at how well you perform in that particular skill, such as a golf swing, baseball pitch, or boxing punches. This also looks at the competition statistics and any specific testing relative to that sport.
The performance pyramid is not just for athletes but also for the weekend warriors, a mother who wishes to shed the extra baby pounds, or the grandfather who is recovering from physical therapy and wishes to play golf again. This method can not only serve as a guide to see how well you move, but also if you are using the correct approach to get to your goals. In other words, does your current exercise program work?
The “Ideal” Athlete
The first pyramid (see above) is the “ideal” pyramid, which represents a type of athlete whose movement patterns, movement efficiency, and sports skills are balanced and adequate. This does not mean that the athlete cannot improve; however, any improvement should not upset the balance and appearance of the performance pyramid.
This athlete possesses the ability to explore a full range of movement, demonstrating body control, and movement awareness in numerous positions. By having a broad base at the bottom, this athlete builds potential to strength and power output and reduces the risk of injuries. Since the second tier is supported by a strong base, it is able to support the third tier which enables the client to transfer the power and strength to the sport skill.
Many great athletes and martial artists, like Tiger Woods, Bruce Lee, and Bill Walton, owed their supremacy of their sport from practicing and refining their fundamentals.
The “Over-powered” Athlete
The second pyramid demonstrates athletes their ability to generate power and strength exceeds their ability to move freely. The way to correct this problem is to improve their movement patterns while maintaining their current level of power.
This pyramid represents the athlete who scores very poorly on mobility and stability tests, but very highly on power production and adequately in the skill. Their ability to move freely in simple and basic positions is limited by poor flexibility and stability in some movement patterns. This athlete would greatly benefit from yoga, functional training, and tai chi.
A good example would be a football player who trains mainly with weights and ignores other types of training such as dynamic flexibility and stability training.
The “Under-Powered” Athlete
The third pyramid represents athletes who have excellent freedom of movement, but whose efficiency is poor and could be improved. This individual should be involved in training and conditioning that would improve power and strength without negatively affecting the movement patterns.
This athlete would benefit greatly from power training, plyometrics, and /or weight training while maintaining the same level of fundamental movement, speed, agility, and endurance.
A good example would be a devoted yoga or Pilates practitioner who demonstrates excellent fundamentals. Since the activity requires little degree of power and ground-reaction forces, this person would fit into this pyramid.
The “Under-skilled” Athlete
The last pyramid represents athletes whose fundamentals and power and strength generation are adequate. However, skill analysis and sports performance demonstrates an overall weakness or below-average performance. A training program specifically designed around sport skill fundamentals and techniques would be the best investment of time and energy for this athlete.
The athlete already demonstrates excellent freedom of movement in different positions, good power production, but has not yet mastered the sports skill. However, this athlete, when compared to the overpowered and underpowered athlete, would mot likely have the lowest risks for injuries.So how can you determine which pyramid you belong to? In my next article, I will explain three simple tests that you can self-administer to give you an idea of where you are. Note: These three tests DO NOT substitute an actual screening done by a fitness or medical professional, nor does it provide an entirety of your physical condition.
Sunday, March 8, 2009
5 Important Questions to Interview Your Personal Trainer
Top 5 Questions to Ask Your Personal Fitness Trainer.
When most people go purchase a home, invest in a financial plan, or buy a box of cereal, they would go into details of the product or service they would purchase. However, in the field of fitness, gym members or prospects rarely interview their “personal trainer” before they invest into their services. In my eight years as a fitness professional, I have had only four people ask me about my background in detail before hiring me. Regardless of whether you are considering hiring an in-house trainer or an independent contractor, there are five important questions to ask.
1. What is your formal education background? What certifications do you have?
An ideal “personal fitness trainer” would be someone with BOTH a bachelor’s or master’s degree in kinesiology, sports medicine, physical education, and similar fields from a four-year college AND a national accredited certification. Here are a few of the qualified certifications:
ACSM (American College of Sports Medicine)
ACE (American Council of Exercise)
NASM (National Academy of Sports Medicine)
NSCA (National Strength and Conditioning Association)
You may google these agencies and do the research yourself.
Keep in mind that a certification represents that the PFT possesses the very basic knowledge of the human body, movement, physiology, and chemistry. Such certifications can either be an online course which does not require the PFT to work hands-on with people or a series of workshops in which the PFT is trained and coached by another qualified fitness professional. Be sure to research your PFT’s educational background thoroughly.
However, education alone does not necessarily mean that the PFT can help you achieve your goals. I have met trainers who do have the education requirements yet they do not necessarily have the people skills to work with clients or special populations. Many do not have the business skills or the experience and end up following the gym’s “fitness protocol” regardless of what they had learned—which brings me to the next question….
2. What is your experience in working with people with my condition? Have you done internships? How long have you been in business or work in the field for?
If someone smashed his car into my car when I am stopped at a light and I suffered from serious injury, I want a GREAT attorney who specializes in car accident victims and have been doing this field for a number of years. If my back is injured, I may seek the help of a GREAT chiropractor who had experience in car accident victims and also have been working this field for years. The same goes for hiring a fitness professional.
Find a PFT who have worked with clients like yourself. PFTs who also have worked in a clinical setting, such as physical therapy, sports medicine, or chiropractic, may also be qualified to work with clients who had undergone rehabilitation, orthopedic diseases, and other ailments. Remember, a PFT must work within his/her scope of practice. They must not do the same type of work as a medical professional unless they, too, are licensed in that field.
You may paraphrase the question however you want, depending on the setting.
3. Who are your past and current clients? What benefits have they gained?
Good PFTs should be able to give you some references of whom they have trained and coached. In fact, you should find out more about the PFT by talking with the clients themselves. They should be able to give you their personal opinion on the trainer’s services and professionalism. Testimonials can be a great tool to choosing any professionals.
4. How do I progress throughout the training?
Like a financial plan, a PFT should be able to outline a person map for you to reach for your goals. The trainer must be able to create options and strategies for you so that you may workout by yourself at certain times. (No, you don't need to hire a rep counter in every workout.)
Many trainers in most gyms (at least 7/8 gyms that I've visited and worked at) gives new members and clients a "well-rounded, cookie-cutter" workout, regardless of the person's goals and physical condition. These kinds of programs have little flexibility of change and can cause a number of problems for the person, either boredom, drop-out, stagnation, chronic injury, and even pain.
Be sure to address your specific goals and concerns to the PFT and ask what kind of plan will be implemented for you.
5. Do you belong to any professional organizations both in fitness and business?
Every professional should belong to a reputable organization, whether it is in the fitness industry or professional development. This ensures that the fitness professional is keeping up-to-date knowledge and experience in the ever-changing field and is learning from other professionals. IDEA Fitness (www.ideafit.com) is one such organization that focuses on health and fitness education, business development, and self-development.
Other organizations may include other well-known organizations such as the American Diabetic Association, National Athletic Trainer's Association, and Medical Fitness Association.
Ideally, a PFT should also have mentors whom they can refer upon. Reputable mentors in the fitness industry have established themselves as the field's leading source of education, professional help, leadership skills, and advocation for health and fitness.
Personally, I have several good mentors whom I learn from constantly. You may feel free to visit their websites and learn a few good things from them.
Anthony Carey, MA, www.functionfirst.com
Gray Cook, PT/Lee Burton, PhD, www.functionalmovement.com
Juan Carlos Santana, MEd., www.ihpfit.com
Phil Kaplan, www.philkaplan.com
Bob Burg, www.burg.com
Each mentor has a special niche in my business and personal development which will translate into better service and better quality of the work that I do. I thank these people everyday for helping me to become a better person and professional.
Remember, when choosing a PFT to work with you, this person will be working with your mind and body, whether you want to get lean and firm or recovering from a knee surgery. Use your common sense and get yourself educated in the field. The more you know, the better your results!
When most people go purchase a home, invest in a financial plan, or buy a box of cereal, they would go into details of the product or service they would purchase. However, in the field of fitness, gym members or prospects rarely interview their “personal trainer” before they invest into their services. In my eight years as a fitness professional, I have had only four people ask me about my background in detail before hiring me. Regardless of whether you are considering hiring an in-house trainer or an independent contractor, there are five important questions to ask.
1. What is your formal education background? What certifications do you have?
An ideal “personal fitness trainer” would be someone with BOTH a bachelor’s or master’s degree in kinesiology, sports medicine, physical education, and similar fields from a four-year college AND a national accredited certification. Here are a few of the qualified certifications:
ACSM (American College of Sports Medicine)
ACE (American Council of Exercise)
NASM (National Academy of Sports Medicine)
NSCA (National Strength and Conditioning Association)
You may google these agencies and do the research yourself.
Keep in mind that a certification represents that the PFT possesses the very basic knowledge of the human body, movement, physiology, and chemistry. Such certifications can either be an online course which does not require the PFT to work hands-on with people or a series of workshops in which the PFT is trained and coached by another qualified fitness professional. Be sure to research your PFT’s educational background thoroughly.
However, education alone does not necessarily mean that the PFT can help you achieve your goals. I have met trainers who do have the education requirements yet they do not necessarily have the people skills to work with clients or special populations. Many do not have the business skills or the experience and end up following the gym’s “fitness protocol” regardless of what they had learned—which brings me to the next question….
2. What is your experience in working with people with my condition? Have you done internships? How long have you been in business or work in the field for?
If someone smashed his car into my car when I am stopped at a light and I suffered from serious injury, I want a GREAT attorney who specializes in car accident victims and have been doing this field for a number of years. If my back is injured, I may seek the help of a GREAT chiropractor who had experience in car accident victims and also have been working this field for years. The same goes for hiring a fitness professional.
Find a PFT who have worked with clients like yourself. PFTs who also have worked in a clinical setting, such as physical therapy, sports medicine, or chiropractic, may also be qualified to work with clients who had undergone rehabilitation, orthopedic diseases, and other ailments. Remember, a PFT must work within his/her scope of practice. They must not do the same type of work as a medical professional unless they, too, are licensed in that field.
You may paraphrase the question however you want, depending on the setting.
3. Who are your past and current clients? What benefits have they gained?
Good PFTs should be able to give you some references of whom they have trained and coached. In fact, you should find out more about the PFT by talking with the clients themselves. They should be able to give you their personal opinion on the trainer’s services and professionalism. Testimonials can be a great tool to choosing any professionals.
4. How do I progress throughout the training?
Like a financial plan, a PFT should be able to outline a person map for you to reach for your goals. The trainer must be able to create options and strategies for you so that you may workout by yourself at certain times. (No, you don't need to hire a rep counter in every workout.)
Many trainers in most gyms (at least 7/8 gyms that I've visited and worked at) gives new members and clients a "well-rounded, cookie-cutter" workout, regardless of the person's goals and physical condition. These kinds of programs have little flexibility of change and can cause a number of problems for the person, either boredom, drop-out, stagnation, chronic injury, and even pain.
Be sure to address your specific goals and concerns to the PFT and ask what kind of plan will be implemented for you.
5. Do you belong to any professional organizations both in fitness and business?
Every professional should belong to a reputable organization, whether it is in the fitness industry or professional development. This ensures that the fitness professional is keeping up-to-date knowledge and experience in the ever-changing field and is learning from other professionals. IDEA Fitness (www.ideafit.com) is one such organization that focuses on health and fitness education, business development, and self-development.
Other organizations may include other well-known organizations such as the American Diabetic Association, National Athletic Trainer's Association, and Medical Fitness Association.
Ideally, a PFT should also have mentors whom they can refer upon. Reputable mentors in the fitness industry have established themselves as the field's leading source of education, professional help, leadership skills, and advocation for health and fitness.
Personally, I have several good mentors whom I learn from constantly. You may feel free to visit their websites and learn a few good things from them.
Anthony Carey, MA, www.functionfirst.com
Gray Cook, PT/Lee Burton, PhD, www.functionalmovement.com
Juan Carlos Santana, MEd., www.ihpfit.com
Phil Kaplan, www.philkaplan.com
Bob Burg, www.burg.com
Each mentor has a special niche in my business and personal development which will translate into better service and better quality of the work that I do. I thank these people everyday for helping me to become a better person and professional.
Remember, when choosing a PFT to work with you, this person will be working with your mind and body, whether you want to get lean and firm or recovering from a knee surgery. Use your common sense and get yourself educated in the field. The more you know, the better your results!
Monday, March 2, 2009
Fitness During Recession
Everyone is cutting back on their expenses, from new "i" gadgets to cable. But when it comes to exercise, many people think about pricey gym memberships and personal trainers, expensive (and heavy) equipment that later becomes dust collectors, and the fear of getting hurt during exercise (which can result in costly medical bills).
Still, with proper guidance, all three of these objections can be overcome and you can still achieve your fitness goals without spending a lot. Try these ideas and tips:
1. You don't NEED a gym to workout: Not even a home gym. In fact, your local park and community recreation center has many offers to help you engage in exercise, such as small group classes for $5-20/class, trails to walk or run, and large fields to play (soccer, football, tai chi, etc.). The environment itself can be your own training facility. You can bring simple exercise tools to the park or just use your body weight.
Check out this article which provides a good idea of what to do. http://www.fox8.com/lifestyle/health/sns-fitness-outdoor-gyms,0,4205145.story?page=5
Cost: free (not really, since your taxes pays for the city parks); classes $5-20.
2. Low tech equipment: 19th century technology would be your best option for strength, power, core, balance, and agility training. Not only are these equipment portable, they take up
less space and can cost between $1 to $60, depending on what you are buying. It's better than buying a treadmill or Bowflex which can break down and need maintenance regularly (not to mention gym equipment). Here's a quick list of common tools that are used:
-Dumbbells, kettlebells, rubber tubings, broom handles, jump rope, medicine balls, rice sack/sandbag, boxing equipment, foam rollers, steps, cones, hula hoops, beach towel.
Your limitation is your imagination.
3. Group training: Hiring a personal fitness trainer (PFT) may no longer be an option for those with a very tight budget. The average hourly rate for a PFT in the United States is $55/hour (as of 2006). Rates vary by region and socio-economincs. A PFT in West Hollywood would be about $80-120/hour while one in a small town in Idaho may charge $39-49/hour.
Group fitness training is a better option for those who are on a budget and and would like the benefits of personal training. There are two options: small group personal training or "boot camp" classes.
Small group training can be done between 2-6 people, depending on the trainer's and the group's preference. The benefit of this mode of training is that the participants engagement in similar activities while the trainer addresses issues and concerns on an individual level. This is excellent for couples, friends with simliar goals, and sport groups. Individual exercise portfolio may also be provided by the PFT. Sessions: $25-40 per person
Boot-camp style training can be done on a larger scale from 6-20 people (maybe more). Although this mode lacks individual attention, boot camp training are usually higher intensity and are conducted in a fast-paced level than other training methods. Be sure that you are in great physical fitness condition before participating in any boot camp. Classes $10-20 per person.
Half-hour personal training sessions: Sometimes you may not need a full hour to work with a PFT. A little guidance and motivation may all it takes to help you get to where you need to go. If you are a self-starter and are experienced in exercise, then this may be a better option for you. Sessions: $30-40/per person.
Regardless of what you choose, having a qualified PFT can not only help you set out a plan for your fitness and health goals, but also to prevent common injuries associated with improper exercise and poor planning, much like a finanical planner helping you invest and make smarter financial decisions.
In the next article, you will learn how to choose the right PFT for you.
Still, with proper guidance, all three of these objections can be overcome and you can still achieve your fitness goals without spending a lot. Try these ideas and tips:
1. You don't NEED a gym to workout: Not even a home gym. In fact, your local park and community recreation center has many offers to help you engage in exercise, such as small group classes for $5-20/class, trails to walk or run, and large fields to play (soccer, football, tai chi, etc.). The environment itself can be your own training facility. You can bring simple exercise tools to the park or just use your body weight.
Check out this article which provides a good idea of what to do. http://www.fox8.com/lifestyle/health/sns-fitness-outdoor-gyms,0,4205145.story?page=5
Cost: free (not really, since your taxes pays for the city parks); classes $5-20.
2. Low tech equipment: 19th century technology would be your best option for strength, power, core, balance, and agility training. Not only are these equipment portable, they take up
less space and can cost between $1 to $60, depending on what you are buying. It's better than buying a treadmill or Bowflex which can break down and need maintenance regularly (not to mention gym equipment). Here's a quick list of common tools that are used:-Dumbbells, kettlebells, rubber tubings, broom handles, jump rope, medicine balls, rice sack/sandbag, boxing equipment, foam rollers, steps, cones, hula hoops, beach towel.
Your limitation is your imagination.
3. Group training: Hiring a personal fitness trainer (PFT) may no longer be an option for those with a very tight budget. The average hourly rate for a PFT in the United States is $55/hour (as of 2006). Rates vary by region and socio-economincs. A PFT in West Hollywood would be about $80-120/hour while one in a small town in Idaho may charge $39-49/hour.
Group fitness training is a better option for those who are on a budget and and would like the benefits of personal training. There are two options: small group personal training or "boot camp" classes.
Small group training can be done between 2-6 people, depending on the trainer's and the group's preference. The benefit of this mode of training is that the participants engagement in similar activities while the trainer addresses issues and concerns on an individual level. This is excellent for couples, friends with simliar goals, and sport groups. Individual exercise portfolio may also be provided by the PFT. Sessions: $25-40 per person
Boot-camp style training can be done on a larger scale from 6-20 people (maybe more). Although this mode lacks individual attention, boot camp training are usually higher intensity and are conducted in a fast-paced level than other training methods. Be sure that you are in great physical fitness condition before participating in any boot camp. Classes $10-20 per person.
Half-hour personal training sessions: Sometimes you may not need a full hour to work with a PFT. A little guidance and motivation may all it takes to help you get to where you need to go. If you are a self-starter and are experienced in exercise, then this may be a better option for you. Sessions: $30-40/per person.
Regardless of what you choose, having a qualified PFT can not only help you set out a plan for your fitness and health goals, but also to prevent common injuries associated with improper exercise and poor planning, much like a finanical planner helping you invest and make smarter financial decisions.
In the next article, you will learn how to choose the right PFT for you.
Tuesday, February 24, 2009
Meet Stability and Mobility
What do professional martial artists, breakdancers, and yoga teachers have in common?
They all have an excellent balance of both stability and mobility. So what does that mean?
Stability and mobility are two of most of the important foundations in human movement. Some personal trainers and coaches associate them with "core training"; tai chi instructors would associate them with "ying" (形), or patterns of movement. As you can see, stability and mobility can mean different things to different practitioners.
By definition, stability refers to the ability to control movement and maintain equilibrium (your center). Stability is also the precursor to strength, which is the ability to produce movement. Without a strong base, strength can not be produced efficiently. Imagine that you are about to pick up a thirty-pound, squirming toddler by squatting down first. If your core (spine, trunk, and hip stability) is not strong, then your legs and arms can not efficiently and safely squat back up (strength) with the thirty-pound, squirming weight in front of you.
Mobility is the ability to move freely involving muscles and joints. This is not to be confused with the term flexibility which is the elongation of muscles. Hence, mobility is a broader term describing range of motion in human movement.
In sports and everyday activities, stability and mobility work and move together like Danny Kaye and Vera-Ellen dancing in White Christmas (1954). When you twist your spine and hips to reach for something behind you, the stabilizers in the spinal column and trunk are the first to activitate to hold the spine, shoulder, and pelvis in place as the body moves. These stabilizers do not produce a lot of force compare to the external movers (EX: surface back and abdominal muscles) which moves second. The spine, shoulder, and pelvis must also have adequate mobility in order to for you reach around without dislocating a joint or tearing a ligament or tendon.
Improper movement pattern from poor posture or single-sided sports (baseball, golf, bowling) can affect the balance of stability and mobility. This can result not only in lower performance, but also unnecessary stress which leads to injury. A good exercise training program must address a person's lack of stability or mobility or a combination of both.
Here is one of my favorite Youtube clip demonstrating extreme stability and mobility: http://www.youtube.com/watch?v=m22NECVD_dE&feature=related
They all have an excellent balance of both stability and mobility. So what does that mean?
Stability and mobility are two of most of the important foundations in human movement. Some personal trainers and coaches associate them with "core training"; tai chi instructors would associate them with "ying" (形), or patterns of movement. As you can see, stability and mobility can mean different things to different practitioners.
By definition, stability refers to the ability to control movement and maintain equilibrium (your center). Stability is also the precursor to strength, which is the ability to produce movement. Without a strong base, strength can not be produced efficiently. Imagine that you are about to pick up a thirty-pound, squirming toddler by squatting down first. If your core (spine, trunk, and hip stability) is not strong, then your legs and arms can not efficiently and safely squat back up (strength) with the thirty-pound, squirming weight in front of you.
Mobility is the ability to move freely involving muscles and joints. This is not to be confused with the term flexibility which is the elongation of muscles. Hence, mobility is a broader term describing range of motion in human movement.
In sports and everyday activities, stability and mobility work and move together like Danny Kaye and Vera-Ellen dancing in White Christmas (1954). When you twist your spine and hips to reach for something behind you, the stabilizers in the spinal column and trunk are the first to activitate to hold the spine, shoulder, and pelvis in place as the body moves. These stabilizers do not produce a lot of force compare to the external movers (EX: surface back and abdominal muscles) which moves second. The spine, shoulder, and pelvis must also have adequate mobility in order to for you reach around without dislocating a joint or tearing a ligament or tendon.
Improper movement pattern from poor posture or single-sided sports (baseball, golf, bowling) can affect the balance of stability and mobility. This can result not only in lower performance, but also unnecessary stress which leads to injury. A good exercise training program must address a person's lack of stability or mobility or a combination of both.
Here is one of my favorite Youtube clip demonstrating extreme stability and mobility: http://www.youtube.com/watch?v=m22NECVD_dE&feature=related
Tuesday, February 17, 2009
Who, What, How?
Occasionally, I get questions from friends and gym patrons who come up to me and show me a copy of a some workouts from a magazine or newspaper. They would ask me, "Is this good for my thighs or trim down my waistline?"
When I look at the pictures, the copy often depicts the same type of fad exercises that we often see at the gym. Only these pictures have a different model with different equipment and a different name. In other words, same exercises, different package.
I often reply, "Well, what are your goals? How would these exercises help you?"
When choosing exercises and strategies, always ask the following questions to yourself:
1. For whom is this exercise for?
2. What are my goals?
3. How would this help me achieve my goals?
Many exercises depicted in "fitness" magazines may not be suitable for certain populations who have low back pain (LBP), knee pain, poor posture, and weak core. In fact, they do not address much of the common problem associating to these aforementioned issues which plague more than 74% of the American population. However, if you are already physically fit and have no pain and good overall performance, then these exercises may be incorporated into your existing regiment. Otherwise, you must go back to the basics and build a strong foundation before progressing to higher levels of training.
What are these foundations?
Details will be posted in the next article under: What Type of Athlete Are You?
Ask yourself those three questions the next you determine what exercise and strategies are best for you. It will help you avoid mindless wanderings at the gym.
When I look at the pictures, the copy often depicts the same type of fad exercises that we often see at the gym. Only these pictures have a different model with different equipment and a different name. In other words, same exercises, different package.
I often reply, "Well, what are your goals? How would these exercises help you?"
When choosing exercises and strategies, always ask the following questions to yourself:
1. For whom is this exercise for?
2. What are my goals?
3. How would this help me achieve my goals?
Many exercises depicted in "fitness" magazines may not be suitable for certain populations who have low back pain (LBP), knee pain, poor posture, and weak core. In fact, they do not address much of the common problem associating to these aforementioned issues which plague more than 74% of the American population. However, if you are already physically fit and have no pain and good overall performance, then these exercises may be incorporated into your existing regiment. Otherwise, you must go back to the basics and build a strong foundation before progressing to higher levels of training.
What are these foundations?
Details will be posted in the next article under: What Type of Athlete Are You?
Ask yourself those three questions the next you determine what exercise and strategies are best for you. It will help you avoid mindless wanderings at the gym.
Thursday, February 12, 2009
Recovery Sessions
Post-exericse tips to help recover fatigue and reduce chances of injury.
Many athletes and exercise enthusiasts tend to over-train and do not allow their body to properly recover and heal. This leads to compensations in which your body uses secondary muscle groups to perform the work of the primary group. A good example would be weakness in the gluteus complex (buttocks) and pelvis floor muscles causes secondary muscle groups, such as hamstrings and lower back, to substitute the job of the buttocks during running, hiking, and squats. Overuse of these secondary muscles can lead to stiffness, micro-trauma, and injury. Therefore, active recovery is a necessity component in your exercise program.
First, active recovery does not mean lying on a couch and doing bicep curls with beer cans, metaphorically speaking. The idea of active recovery is to increase circulation within the body to remove waste generated by high-intensity activity. It does not speed up the healing process, however, not doing so would slow down your healing process.
Treading Water
If you have access to a swimming pool, this is a good method for most beginners who are not hydrophobic. You may choose to walk back and forth in waist or stomach level water or swim to the deep end and keep afloat using your arms and legs or any floatation device. Deep breathing and slower, relaxed control of your arms and legs movement will help conserve energy and exercise continuously at a low intensity. Do this for about 15-30 minutes, depending on your endurance and preference. Keep in mind that you are not swimming.
Dry Sauna
The use of a sauna can elevate your metabolism to almost the same degree as low-level aerobic exercise. A hot tub or steam room will also elevate your body temperature, but it will not induce the intense perspiration that dry heat does.
Dry heat causes all blood vessels close to the surface of your skin dilate, moving heat away from the center of your body to the surface. The heat then leaves your body through evaporation into the sauna’s dry atmosphere. This process causes your heart to work harder to pump blood to a similar level to low-level aerobic exercise. This method can also be used to relax stiff joints and muscles, especially after high-intensity activities or exercise. If there is enough room, you may do a few simple stretches once your muscles are very warm and lax.
The benefits of sauna has been used for centuries in many different cultures as a form of recovery, manage stress, and detoxification. Please follow the sanitary guidelines of using the dry sauna so that the risk of infection is nil. Always shower and lather thoroughly before using any dry sauna. If you are in doubt, please consult with your physician or healthcare professional before using the sauna. Otherwise, educate yourself prior to usage.
Many athletes and exercise enthusiasts tend to over-train and do not allow their body to properly recover and heal. This leads to compensations in which your body uses secondary muscle groups to perform the work of the primary group. A good example would be weakness in the gluteus complex (buttocks) and pelvis floor muscles causes secondary muscle groups, such as hamstrings and lower back, to substitute the job of the buttocks during running, hiking, and squats. Overuse of these secondary muscles can lead to stiffness, micro-trauma, and injury. Therefore, active recovery is a necessity component in your exercise program.
First, active recovery does not mean lying on a couch and doing bicep curls with beer cans, metaphorically speaking. The idea of active recovery is to increase circulation within the body to remove waste generated by high-intensity activity. It does not speed up the healing process, however, not doing so would slow down your healing process.
Treading Water
If you have access to a swimming pool, this is a good method for most beginners who are not hydrophobic. You may choose to walk back and forth in waist or stomach level water or swim to the deep end and keep afloat using your arms and legs or any floatation device. Deep breathing and slower, relaxed control of your arms and legs movement will help conserve energy and exercise continuously at a low intensity. Do this for about 15-30 minutes, depending on your endurance and preference. Keep in mind that you are not swimming.
Dry Sauna
The use of a sauna can elevate your metabolism to almost the same degree as low-level aerobic exercise. A hot tub or steam room will also elevate your body temperature, but it will not induce the intense perspiration that dry heat does.
Dry heat causes all blood vessels close to the surface of your skin dilate, moving heat away from the center of your body to the surface. The heat then leaves your body through evaporation into the sauna’s dry atmosphere. This process causes your heart to work harder to pump blood to a similar level to low-level aerobic exercise. This method can also be used to relax stiff joints and muscles, especially after high-intensity activities or exercise. If there is enough room, you may do a few simple stretches once your muscles are very warm and lax.
The benefits of sauna has been used for centuries in many different cultures as a form of recovery, manage stress, and detoxification. Please follow the sanitary guidelines of using the dry sauna so that the risk of infection is nil. Always shower and lather thoroughly before using any dry sauna. If you are in doubt, please consult with your physician or healthcare professional before using the sauna. Otherwise, educate yourself prior to usage.
Train Harder and Smarter, Part 3
“No Yakking Sessions!”
One of the most common things we see in gyms is people talking and sitting between sets. Sometimes these “yakking sessions” can last for several minutes, justifying 2-3-hour training sessions. Although extended rest periods may be necessary in some extreme cases such as power training and Olympics lifting, they can kill the effectiveness and efficiency of a workout.
To maximize your time and energy in your workouts, try alternating movement patterns and muscle groups to maintain a higher training intensity. A good example would be to alternate pushing and pulling movements with very little or no rest in-between. Another way would be to alternate upper-body-emphasis exercises with lower-body-emphasis exercises. This allows one muscle system to rest while the other system works.
EX:
1. Push-ups
2. Pull-ups
1. Body squats
2. Standing 2 arm cable row
3. Multi-planar lunges
4. Bent over row
You may also alternate a push-pull-squat exercise with a core-emphasis exercise.
EX:
1. Push-ups
2. Ball cobra or Superman on ball
1. Barbell squat
2. MB rotation or diagonal chop
1. Pull-ups
2. MB slams or one leg balance w/ rotation
(Keep in mind that core-emphasis exercises deal with strength, stability, and mobility in the spine, trunk, and hips.)
This alternating exercise paradigm is like a circuit-style training approach and may not be comfortable to those who are used to those nice two minute rest periods. This system can be adapted to almost any training level, whether you are an active grandparent, a desk jockey, or a college athlete. This system can also help save time and can be done in less than an hour.
One of the most common things we see in gyms is people talking and sitting between sets. Sometimes these “yakking sessions” can last for several minutes, justifying 2-3-hour training sessions. Although extended rest periods may be necessary in some extreme cases such as power training and Olympics lifting, they can kill the effectiveness and efficiency of a workout.
To maximize your time and energy in your workouts, try alternating movement patterns and muscle groups to maintain a higher training intensity. A good example would be to alternate pushing and pulling movements with very little or no rest in-between. Another way would be to alternate upper-body-emphasis exercises with lower-body-emphasis exercises. This allows one muscle system to rest while the other system works.
EX:
1. Push-ups
2. Pull-ups
1. Body squats
2. Standing 2 arm cable row
3. Multi-planar lunges
4. Bent over row
You may also alternate a push-pull-squat exercise with a core-emphasis exercise.
EX:
1. Push-ups
2. Ball cobra or Superman on ball
1. Barbell squat
2. MB rotation or diagonal chop
1. Pull-ups
2. MB slams or one leg balance w/ rotation
(Keep in mind that core-emphasis exercises deal with strength, stability, and mobility in the spine, trunk, and hips.)
This alternating exercise paradigm is like a circuit-style training approach and may not be comfortable to those who are used to those nice two minute rest periods. This system can be adapted to almost any training level, whether you are an active grandparent, a desk jockey, or a college athlete. This system can also help save time and can be done in less than an hour.
Train Harder and Smarter, Part 2
PERFORM SKILL AND MOVEMENT-BASED EXERCISES BEFORE STRENGTH AND POWER EXERCISES
Skill and movement-based exercises do not requirement large amounts of energy to expend; therefore, these exercises do not fatigue as easily. Like movement preps, these are designed to help prepare the body and mind for more demanding tasks and higher degrees of performance.
A sample would be something like this.
1. Perform 3-5 skill and movement-based exercises. EX: multi-planar lunge, squat press, the Chopper. Or if you are a martial art or dance practictioner, you may also use the basic katas or forms as a substitute or complement of existing exercises.
2. Perform 3-5 strength exercises following skill exercises. EX: bench press, pull-ups, dumbbell squats, heavy medicine ball or kettlebell work.
You may do the reverse order only if you are very well-conditioned and have mastered the skill exercises. As for any guidelines, there is always an excpetion.
Skill and movement-based exercises do not requirement large amounts of energy to expend; therefore, these exercises do not fatigue as easily. Like movement preps, these are designed to help prepare the body and mind for more demanding tasks and higher degrees of performance.
A sample would be something like this.
1. Perform 3-5 skill and movement-based exercises. EX: multi-planar lunge, squat press, the Chopper. Or if you are a martial art or dance practictioner, you may also use the basic katas or forms as a substitute or complement of existing exercises.
2. Perform 3-5 strength exercises following skill exercises. EX: bench press, pull-ups, dumbbell squats, heavy medicine ball or kettlebell work.
You may do the reverse order only if you are very well-conditioned and have mastered the skill exercises. As for any guidelines, there is always an excpetion.
Train Harder and Smarter, Part 1
FUNCTIONAL WARM-UP: Not just stretching and doing "light" cardio.
Traditionally, fitness professionals and coaches have recommended stretching and doing light cardio before a strength, power, or endurance workout. The rational is that doing light cardio (jogging, walking, jumping jacks, etc.) helps to improve blood circulation, increase body temperature, and increase oxygen and carbon dioxide exchange. Static stretching helps to increase muscle and joint flexibility, decrease muscle stiffness, and increase elasticity of muscles and other tissues.
However, doing static stretching before a workout can be very counter-productive and can lead to injury. The reason is that when a muscle is stretched, it relaxes and receives less neural stimulation from the central nervous system (CNS). Therefore, it does not help the mind and body prepare for the upcoming exercise or activities which requires active neural stimulation.
Nowadays, many professionals are beginning to see the value and logic of movement preps--or some may call it functional warm-up--which is a method to help the mind and body prepare for exercise by incorporating cardiovascular training, mobliity, stability, and balance training all-in-one. The purpose of movement preps is also to correct any muscle imbalances you may have, such as one leg or hip may be weaker than the other, or one shoulder is less flexible than the other. Movement preps can help burn more calories than just limping on a treadmill and stretch because they involve all muscle groups and joints in the body.
Compare the following "textbook" method and the "functional" method for an intermediate exerciser. Some of you who have worked with me long enough would recognize some of these functional exercises.
TEXTBOOK
1. Warm-up: 5-10 mins on cardio machine
2. Stretch all major muscle groups: calves, hamstrings, hip flexors, lower back, chest, latissimus dorsi, upper trapezius....list goes on....
3. Exercise on all major muscle groups: Same as above.
4. Cool-doown: stretch all major muscle groups and 5 mins cardio
FUNCTIONAL
1. Movement preps: frog squat and overhead reach; medicine ball chopper series; mountain climber; the iron cross
2. Triple Threat combo: any 3 exercises that emphasizes the trunk and hips
3. Strength: any push, pull, squat, lunge and press with progressions
4. Cooldown: static stretching + movement preps
As you can see, the functional paradigm focuses on movement, not just muscles alone. Also, this method can save you time and increase productivity and results.
Static stretching, however, can be doing AFTER a workout. When the muscles and joints are warm and more elastic, then you may do any static stretching on any muscles that feel tight and fatigued. Functional warm-ups is a great wake-up call to the CNS and gets you prepared to burn and sweat.
One of the fitness industry's well-known and respected professional and entrepreneur is Mark Verstegen, who wrote the following article on movement preps: http://www.athletesperformance.com/spj/article.php?id=2.
Stay fit and strong.
"All fixed set patterns are incapable of adaptability or pliability. The truth is outside of all fixed patterns.” --Bruce Lee (1940-1973)
Traditionally, fitness professionals and coaches have recommended stretching and doing light cardio before a strength, power, or endurance workout. The rational is that doing light cardio (jogging, walking, jumping jacks, etc.) helps to improve blood circulation, increase body temperature, and increase oxygen and carbon dioxide exchange. Static stretching helps to increase muscle and joint flexibility, decrease muscle stiffness, and increase elasticity of muscles and other tissues.
However, doing static stretching before a workout can be very counter-productive and can lead to injury. The reason is that when a muscle is stretched, it relaxes and receives less neural stimulation from the central nervous system (CNS). Therefore, it does not help the mind and body prepare for the upcoming exercise or activities which requires active neural stimulation.
Nowadays, many professionals are beginning to see the value and logic of movement preps--or some may call it functional warm-up--which is a method to help the mind and body prepare for exercise by incorporating cardiovascular training, mobliity, stability, and balance training all-in-one. The purpose of movement preps is also to correct any muscle imbalances you may have, such as one leg or hip may be weaker than the other, or one shoulder is less flexible than the other. Movement preps can help burn more calories than just limping on a treadmill and stretch because they involve all muscle groups and joints in the body.
Compare the following "textbook" method and the "functional" method for an intermediate exerciser. Some of you who have worked with me long enough would recognize some of these functional exercises.
TEXTBOOK
1. Warm-up: 5-10 mins on cardio machine
2. Stretch all major muscle groups: calves, hamstrings, hip flexors, lower back, chest, latissimus dorsi, upper trapezius....list goes on....
3. Exercise on all major muscle groups: Same as above.
4. Cool-doown: stretch all major muscle groups and 5 mins cardio
FUNCTIONAL
1. Movement preps: frog squat and overhead reach; medicine ball chopper series; mountain climber; the iron cross
2. Triple Threat combo: any 3 exercises that emphasizes the trunk and hips
3. Strength: any push, pull, squat, lunge and press with progressions
4. Cooldown: static stretching + movement preps
As you can see, the functional paradigm focuses on movement, not just muscles alone. Also, this method can save you time and increase productivity and results.
Static stretching, however, can be doing AFTER a workout. When the muscles and joints are warm and more elastic, then you may do any static stretching on any muscles that feel tight and fatigued. Functional warm-ups is a great wake-up call to the CNS and gets you prepared to burn and sweat.
One of the fitness industry's well-known and respected professional and entrepreneur is Mark Verstegen, who wrote the following article on movement preps: http://www.athletesperformance.com/spj/article.php?id=2.
Stay fit and strong.
"All fixed set patterns are incapable of adaptability or pliability. The truth is outside of all fixed patterns.” --Bruce Lee (1940-1973)
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