redefine fitness

“Core strength” is a buzzword in the fitness industry that is not totally understood by most people.  Some might just think it means doing situps, some think we’re born with it, or some might not know how to work on core strength at all.  I work it into all exercise programs and tailor the skill level to each client, and I will give some general tips here.  Want to test your core strength?  Read on.

Briefly, core strength involves having the proper musculature in your trunk or midsection to properly carry the body.  That includes “abs” (rectus abdominis, transverse abdominis), obliques (internal and external), back (erector spinae).  And since we move in 3 dimensions – side flexion , extension and flexion (front to back), rotation – this is a very functional and important concept for everyone.   You may have heard that the rectus abdominis (the long flat muscle that runs from your pelvis to your ribs) is one of the bigger muscles in your body – which is great for burning calories – but it only moves you one way in trunk flexion.  This is what you work when you are doing crunches.

Now, here’s the test: does your ab routine consist only of crunches?  If so, you may be sacrificing strength in the other core muscles, which causes an imbalance and places you at risk for injury – like low back pulls/spasms, pain in other joints, or even oblique tears if you play sports that involve rotation (golf, softball).  Most injuries occur in the rotational plane because it is rarely trained well, if at all.  Just go look in a gym and see how many people are doing any trunk rotation exercises; you’ll probably see 4 people doing crunches on a mat before you see one person doing seated trunk rotations.  But this type of motion is very common every day, whether you are hurling a bowling ball, sweeping/raking, or lifting a child (think about it – do you only lift boxes or kids that are right in front of your toes?).

I said in the beginning that I tailor core exercises to the skill level of each client – so don’t immediately go do 100 trunk rotations and woodchops because I made you feel guilty!  The first tip is to think really hard about how balanced your core muscles are.

Here is a demonstration of a seated trunk rotation with a medicine ball, a fairly good exercise for beginners to focus on core strength (the more beginner, the lighter the ball).  The focus is on form at first, not weight – this uses all core muscles in either stabilization or action, so it’s important to get it right.  If you can do 3 sets of 12 reps for 4 or 5 workouts, you’re in good shape to progress to a more challenging seated angle or medicine ball weight.  If you are too weak in some or all of the muscles used, you may want to work each muscle in isolation.  Here’s how you’ll know:

• if you cannot do 8-12 reps without keeping your back straight (ie, your back curves into a “C” shape and your shoulders slump forward), your erectors (low back) are weak.  Work on those for several weeks by doing Supermans.
• if your feet lift off the floor while you are rotating to each side, then either your abs or obliques is weak.  Try a lighter or no medicine ball (you can hold each end of a light weight, too).  If that doesn’t help, isolate the muscles for several weeks with Side Planks (only as shown here, with bent knees and elbows).

Once you build up strength and coordination, you will be able to move from seated trunk rotation to Standing trunk rotation, and so on.  There is no limit to what you can do, you just need to start with the basics so you are training the proper form and focusing on strengthening the correct muscles.  In fact, many advanced movements that work core stability can also give you a pretty good cardio workout too!  Core strength is crucial to avoid injury and maintain balance and good posture, so I encourage you to add a little more “core” to your day!

This may sound like a silly question to you.  But, chances are you’ve either heard someone talking about this or wondered it yourself.  Someone asked me this recently, so I thought it would be a good time to clear some things up.  The answer is “No” and here’s why.

First, squats are not the primary exercise to work your entire thigh.  Squats are great for your butt (glutes), and even your quads if you get down low enough and hold in the sit position.  The bottom line is that you will see the most results in your butt. (Here is a good demo of the proper form for a squat, which can be done with or without dumbbells.)

Second, you will likely not get “hamhock” thighs from just a squat with your own body weight or some added dumbbells.  You would have to add an extreme amount of resistance to achieve this (think Olympic power lifters with 200+ pounds on their shoulders).  True, you will build some muscle mass, but you will also burn fat – so the result is the “toned” and shapely look that everyone envies.  Remember that your thigh and butt muscles are among the largest in your body, which means they are the strongest (thus easiest to work) and burn the most calories at rest.  This alone is a great reason to stop avoiding working these muscles.  They are also important for balance, gait and posture.

I hope this quells some fears and ambivalence out there about leg and butt workouts.  Results will vary, of course, because heredity does play a part in the maximum potential for certain muscles.  But don’t let that deter you.   If you want to tone and lift your butt, get squatting!

With the weather turning into warmer spring days, people are eager to get outside and enjoy it after spending months cooped up inside.  For many, this means going for a run.   Lately I have been hard pressed to drive by the park or walk down the street without passing several people happily running with their iPods.  I can usually pick out the veteran runners, or at least the ones that will probably be more successful over the next 6 months – and in the long term – at treating their bodies right.

While I don’t recommend running for clients just beginning an exercise program, I know at some point many use running as both recreation and exercise.  No matter what your fitness level, there are a few things to keep in mind to be sure that your runs are fun, efficient and safe (in other words, that you are not doing more harm than good to your body).

• Stand tall. The comments your grandmother used to drop about “standing up straight” had some merit.  Lengthen your spine, pull your shoulders back, and keep your shoulders relaxed (down away from your ears).  This benefits you in many ways, including opening your lungs so you can breathe properly and maintaining the natural curvature to your spine so it can support your body weight efficiently and without pain.  Just remember that exercising with bad posture will enforce that posture in the long term, which can cause or aggravate back, neck and joint pain.
• Stretch out. Flexibility in the legs and hips is something that runners often lack, and usually affect their gait/stride.  This is not something to take lightly as it can also contribute to imbalances (and pain) as other muscles compensate for shortened (tight) muscles not doing their job.  Take the time (after running, or at least a 5 minute warmup) to stretch your hamstrings (back of your legs) and hips.  Hold each stretch for 60 seconds and repeat 2-3 times.
• Check your shoes. Quality shoes do make a difference, especially when you are running.  Your body takes extreme impact when you run, so you need the proper support and shock absorption.   Failure to do this can cause hip pain, knee pain, back pain, and tightness along the sides of your legs, for starters.  In addition, everyone’s foot arch and natural stride is different.  I recommend visiting a store that analyzes your posture and gait to fit you with the right shoe (for no additional cost), such as Big Peach Running Company in Atlanta.  If you do not live near such a store, Roadrunner Sports online may help you select a better shoe using the same principles.
• Wear sunscreen. This has nothing to do with running, but I’m a huge advocate of skin health!  Even if it’s not hot or completely sunny, the sun’s rays are doing some sort of damage to your skin.  Repeated sun exposure can cause sags, wrinkles, dark spots, cancer…..in short, it will speed up the aging process.  No one wants that.
• Hydrate. Replenishing your fluids are extremely important during any exercise.  It supports metabolism and joints – and it will help keep your muscles limber!  Drink at least half a glass before and a glass after you run – and take a few sips every 15 minutes if you carry water with you.

Admit it.  You’d rather check your email or download iTunes instead of get up and do the dishes.  In fact, you’d probably rather eat at work in front of your computer than take a quick lunch break.  You’re just being productive, right?

The truth is, we’re all hooked on our computers and gadgets.  If you haven’t called yourself a “gadget junkie”, you surely know someone who has.  For as fast as technology is advancing and making every piece of information available to us, we are spending more and more time keeping up with it.  In a way, the technology revolution has impaired many people’s ability to be well-rounded – meaning, your butt is glued to a chair (or sofa) while you are lost in the virtual world.

Sometimes it’s a good thing: you save money shopping online, you can work from home, and you stay connected to all your long-lost childhood classmates.  But it also means that you may be less likely to get up and move.  For the two-thirds of Americans that are already overweight, this is really bad news.  Even getting the minimum recommended 30-minutes day of activity seems unreachable sometimes.  And, if you haven’t noticed yet, it can contribute to raising your stress level as well.

If you want to fight the battle of weight gain, energy loss and “aging” (stiffness, joint pain, sagging, etc), I strongly urge you to take a long look at your daily routine.  If you are a “gadget junkie”, this may be tough.  But it will pay off over the next few decades.  Here are some tips.  I challenge you to follow them.

• Incorporate short bouts of walking into your daily routine. If you walk as part of your work commute, great – but most people don’t have that luxury.  Park at the far end of the parking lot when you go to the grocery store (you’d be amazed at how much time you waste looking for the closeest spot anyway!).  Take the stairs instead of the escalator or elevator (a few flights won’t hurt you, just go slow).  Like I always say, that 30 minutes doesn’t have to come all at once.  Five or ten minutes at a time is also good.

• Take a brief walk during lunch or breaks at work. The hardest part is getting yourself to get off your chair.  Extend your bathroom breaks and take a few laps around the office (or house) before and after.  Before you sit down to eat lunch, go walk around (inside or outside), go up and down some stairs – just get yourself moving.  (If you have back or joint stiffness, regular breaks is important.)  If you can get a buddy to do this with you, it will also help with accountability and enjoyment if you need it.  You’ll be amazed as your stress level goes down!

• Schedule time to exercise – before you fire up the computer, Blackberry, or TV. If the hardest part is just getting yourself to start, it doesn’t matter if it’s before work or after work – just do not allow yourself to start with the gadgets until you have exercised.  Don’t be surprised at how hard it is to “schedule” your exercise either; it will take some practice and discipline.  Involving friends and/or family members is a wonderful idea to spend quality time together.

Remember that the intensity with which you move or exercise will determine your results.  Just a little movement every day will help you stay energetic, limber and disease-free (not to mention it’ll clear your mind).  However, if you are looking for more intense results like weight loss, strength increase or rehabilitation, you may need more than that.  But every little bit counts.  Do it for a month and I promise you won’t regret it!

If you find yourself thinking that spreading all this holiday cheer is giving you (or is about to give you) a guilt trip, you’re not alone.  Many people cannot find enough time in the day to squeeze in a little exercise, amid all the shopping, wrapping and party-going.  (I know I’m not the only one who has 7 holiday parties under her belt so far….)  In fact, I would argue that this is a better time than any to do all you can to make time for your health and fitness.  Trust me, once the holidays are over this time next month, your blood pressure, waistline and others will thank you.  Here are some eating and exercise tips to make sure you don’t regret being merry this month.

• Take a 10-minute time out, 3 times a day.  Adults need at least 30 minutes of physical activity per day to stay healthy.  Fortunately, you can break this up into 10-minute segments.  Who can’t spare 10 minutes a few times a day?  All you have to do is get your heart pumping the entire time: Jump rope (real or imaginary) and do pushups alternately for 10 minutes in the morning before getting ready for work….Do jumping jacks and squats/lunges for 10 minutes while you’re baking holiday treats or catching the news on TV…..Run up and down the stairs and do crunches before going out the door to a holiday party.  Voila!  By the time you go to bed you will have completed a full-body workout that you can be proud of.  It will also do wonders to control the stress of the holiday season, and that will make you sleep better, too.

• Leave the stuffing for the buffet table.  Did you take “one bite too many” of treats at the party?  Plan ahead: allow yourself one plate only.  If you see something you want on the buffet, take a bite size “taste” portion so there is still room for other stuff (don’t forget the veggies and fruits).  Once the plate is empty, be happy that you got to taste all the sinful treats on the table.  If you still find yourself wanting more, wait it out – 20 to 30 minutes, that is, after you’ve digested what you just ate.  Then ask yourself how hungry you really are.  If you must go for more, take the healthier choice instead of filling up on empty calories like cakes and cookies.  This will make your calorie-burning workouts truly worth it.

• Walk in a winter wonderland.  Get some benefit from all the hustle and bustle.  WALK whenever you can!  Make use of shopping by walking a little faster from store to store.  Also, don’t waste time patrolling the parking lot for the closest parking spot; park at the end of the lot and get a good walk to the store or mall.   Or, take a walk in your neighborhood and enjoy the sights and sounds of the holidays!  Try wearing a pedometer for a few days and you may be surprised at how much of a difference these tips can really make.

When all is said and done, if you keep these tips in mind you will be a lot happier that you had a plan to control the holiday buzz.  While none of these are radical changes, they can do a lot of good for you if you combine them all.  You’ll measure your success on January 1st if you can still smile at the scale, your pants still fit, and you’re as cheery as you were on December 1st.