In the past few years a plethora of shoe companies have come forward to suggest that their shoes will provide magical muscle conditioning results because since they work to optimize the biomechanics of the leg muscles.
Some of these shoes even claim that the wearer will no longer need to pay for a health club membership...that's simply not the case.
What is true is that the feet experience a tremendous amount of force when they hit the ground--gravity is accelerating the weight of your body--through the feet--into the ground and the reaction force caused by the solid ground can be up to 6x your bodyweight (when running, walking is more like 1.5x bodyweight) on your poor feet.
the feet have 28 bones and numerous muscles and joints with each having their own sensory receptors. these sensory information is critical for relaying necessary info to the brain about which muscles to use and how much force each needs to produce to stabilize the body as it moves over the ground.
the wrong type of footwear can severely limit or restrict this neural feedback and put your knees, hips and/or low-back at risk of injury. so there is some science to support the claims made by the marketing materials of various shoe companies.
solid shoes like heels or over-cushioned running shoes provide too much support and do not allow the normal actions of the transverse tarsal and sub-talar joints (of the foot)--which are critical for creating the proper biomechanics all the way up the muscles of the leg into the core.
when looking at a 'fitness shoe' you want to find one that allows your foot to move as much as possible--the foot is supposed to be mobile when it hits the ground but will convert to a stable lever as the bodyweight passes over it during the mid-stance phase of gait. if the foot is not able to convert to a solid lever for toe-off then it puts a lot of strain on the fascia on the bottom of the foot and if this fascia works too hard it gets 'pissed off' and inflammed and voila--there's your plantar fascia.
my advice would be to find a shoe that allows your foot to move through its normal motion, but pay attention to costs and spend only what you feel comfortable (meaning do not buy into marketing hype) if you try the shoe on and feel that it meets your needs and the price falls within your budget, then get it.
here's a recent interview I did with cnn.com on the subject:
http://www.cnn.com/2009/HEALTH/08/12/shoes.fitness/index.html?iref=newssearch#cnnSTCText
Thursday, August 27, 2009
Tuesday, August 25, 2009
more on training for definition
this came in from a friend after my post yesterday:
I saw your post this morning about how to tone without adding muscle mass which made me reflect on my triathlon training over the last two seaons.
Last summer I was training primarily on olympic length triathlons (800 m swim, 24 mile bike, 10k run). The distance can take between 2-3 hours. My training included alot more what I would describe as quality or intense repeats. For example, 20 minute bike repeats at hr rate of 170-175 (my max is 195), and included more track repeats (800's-1,200's).
This year I focused on half ironman distance (5-6 hour race) which did include some quality, but mixed in with A LOT more distance (heart rate at 155-165; max). An example would be many more days of 12-15 mile runs at 7:45-8 minute mile pace (I have really slowed in my old age). Or, biking 90 minutes (including 30-40 minutes of hill repeats, followed by a 10 mile run at 7:30 pace).
The result is that I have a really great aerobic base, and can train literally all day long. However, it appears as if I am less cut and in poorer shape than last year. I know from my times that I am in better shape, but from appearance it seems otherwise. Why is this? I this simply age, or does intensity impact muscle tone?
this is my response:
Intensity impacts muscle tone. muscle tone comes from type II muscle fibers--they are larger and respond better to the intense training of repeats and intervals like you describe. type I fibers have higher mitochondrial content and use more oxygen therefore they are the ones trained during less intense, long-distance aerobic training, if training for tone, the downside is that type I fibers are smaller and not as quick to hypertrophy (get bigger) than the type IIs (actually they don't have the ability to hypertrophy like the type IIs)so the question for the training goal is: muscular definition or aerobic efficiency? if it is the former, then focus on doing the shorter distance tris--this will allow for more time efficient training as well; if you have the time and the masochistic tendencies, then stay with the 1/2 iron and longer distances.
increasing the intensity of training with high intense activities like plyometrics, sprint intervals, or power lifting with equipment like kettlebells and medicine balls will activate the type II muscle fibers responsible for definition. standard endurance training--like jogging for long periods of time or using light weights for numerous reps will train muscles how to use oxygen efficiently but type I fibers (oxygen using fibers) generally do not provide the muscle definition/tone that many people train for
so if you're looking to change your workouts to add more lean muscle, then increase the intensity and identify how you can either run for high-intensity intervals, or lift explosively (and safely) to stimulate type II fiber development
If you have a question, feel free to ask and if I don't know the answer, I'll just make it up
I saw your post this morning about how to tone without adding muscle mass which made me reflect on my triathlon training over the last two seaons.
Last summer I was training primarily on olympic length triathlons (800 m swim, 24 mile bike, 10k run). The distance can take between 2-3 hours. My training included alot more what I would describe as quality or intense repeats. For example, 20 minute bike repeats at hr rate of 170-175 (my max is 195), and included more track repeats (800's-1,200's).
This year I focused on half ironman distance (5-6 hour race) which did include some quality, but mixed in with A LOT more distance (heart rate at 155-165; max). An example would be many more days of 12-15 mile runs at 7:45-8 minute mile pace (I have really slowed in my old age). Or, biking 90 minutes (including 30-40 minutes of hill repeats, followed by a 10 mile run at 7:30 pace).
The result is that I have a really great aerobic base, and can train literally all day long. However, it appears as if I am less cut and in poorer shape than last year. I know from my times that I am in better shape, but from appearance it seems otherwise. Why is this? I this simply age, or does intensity impact muscle tone?
this is my response:
Intensity impacts muscle tone. muscle tone comes from type II muscle fibers--they are larger and respond better to the intense training of repeats and intervals like you describe. type I fibers have higher mitochondrial content and use more oxygen therefore they are the ones trained during less intense, long-distance aerobic training, if training for tone, the downside is that type I fibers are smaller and not as quick to hypertrophy (get bigger) than the type IIs (actually they don't have the ability to hypertrophy like the type IIs)so the question for the training goal is: muscular definition or aerobic efficiency? if it is the former, then focus on doing the shorter distance tris--this will allow for more time efficient training as well; if you have the time and the masochistic tendencies, then stay with the 1/2 iron and longer distances.
increasing the intensity of training with high intense activities like plyometrics, sprint intervals, or power lifting with equipment like kettlebells and medicine balls will activate the type II muscle fibers responsible for definition. standard endurance training--like jogging for long periods of time or using light weights for numerous reps will train muscles how to use oxygen efficiently but type I fibers (oxygen using fibers) generally do not provide the muscle definition/tone that many people train for
so if you're looking to change your workouts to add more lean muscle, then increase the intensity and identify how you can either run for high-intensity intervals, or lift explosively (and safely) to stimulate type II fiber development
If you have a question, feel free to ask and if I don't know the answer, I'll just make it up
Monday, August 24, 2009
Want more definition but not larger muscles? read on...
“The perfecting of a movement is achieved by improving the ability of the muscles to generate force during the transition from eccentric to concentric work.”
Mel Siff, Supertraining
Mel Siff was a mathmetician who reviewed the Soviet model for sports training and wrote about the science behind the methodology; his book "Supertraining" is a MUST read for anyone who is serious in interested in learning about fitness, but it's heavy reading, so be ready!
this post is about how to add definition without size, so first it is important to describe (briefly) how muscles work:
there are 2 phases of muscle action: the lengthening (eccentric) phase and the shortening (concentric) phase. the lengthening phase allows the muscle to store elastic energy (potential mechanical energy) which is then released during the shortening phase. this is known as the stretch-shorten cycle (SSC); the faster a muscle can go through the SSC, the more power/energy can be created for muscle action. the concentric/shortening action is how the muscle actually releases mechanical energy for dynamic movement.
muscle pulls can occur when a muscle experiences a rapid lengthening phase and is not able to efficiently convert potential elastic energy to kinetic mechanical energy. most exercises place an emphasis on the concentric phase of action (think "squeeze your butt" or "flex your biceps"); but in order for a muscle to efficiently create mechanical energy the training needs to focus on the rapid lengthening phase of muscle action--this is the purpose behind plyometrics.
plyometric training includes actions such as hops (take off and land on the same foot); jumps (take off and land on both feet); bounding (take off on right-land of left) for the lower body and throws using such implements as medicine balls or sandbags or lifts such as the clean or jerk for the upper body or olympic lifts such and the clean-and-jerk or snatch for the entire body.
the focus of a plyometric exercise is to rapidly load the muscle with potential energy during the lengthening phase in order to create explosive muscle action during the concentric/shortening phase. If you want to boost your definition without adding size or are active and want to increase your strength/power levels for your favorite activity then consider adding some plyometric training to your program
Start with a few exercises like skips or squat jumps in place; do no more than 6-8 reps at a time and allow for at least 45 sec rest between sets; start with a light volume of 3-4 exercises, for 2-3 sets; and progress to a high volume of 6-8 exercises for 3-5 sets. the cool thing is that plyometric training DOES NOT make your muscles larger, but trains them to contract much more efficiently, so if you are looking for muscular definition without adding size, this is the way to go.
muscle "tone" comes from a state of semi-contraction of the muscle. the muscle is activated by the nervous system; the more neural activity in a muscle, the greater the muscle tone and consequently the muscle will get more defined without adding size. Weight training adds muscle size by increasing the size of the muscle fiber or the amount of intracellular fluid in the muscle (the post-lifting "pump") but plyometrics works by increasing the number of motor units in a muscle and the amount of nervous system energy going to the muscle. a motor unit is like a spark plug for the muscle, so the more motor units activated with plyometric training the greater the muscular definition.
3 books which will provide some great exercises for plyo training:
"Jumping into plyometrics" by Don Chu; or
"High Performance Sports Conditioning" edited by Bill Foran; or
"Sports Power" by David Sandler
Mel Siff, Supertraining
Mel Siff was a mathmetician who reviewed the Soviet model for sports training and wrote about the science behind the methodology; his book "Supertraining" is a MUST read for anyone who is serious in interested in learning about fitness, but it's heavy reading, so be ready!
this post is about how to add definition without size, so first it is important to describe (briefly) how muscles work:
there are 2 phases of muscle action: the lengthening (eccentric) phase and the shortening (concentric) phase. the lengthening phase allows the muscle to store elastic energy (potential mechanical energy) which is then released during the shortening phase. this is known as the stretch-shorten cycle (SSC); the faster a muscle can go through the SSC, the more power/energy can be created for muscle action. the concentric/shortening action is how the muscle actually releases mechanical energy for dynamic movement.
muscle pulls can occur when a muscle experiences a rapid lengthening phase and is not able to efficiently convert potential elastic energy to kinetic mechanical energy. most exercises place an emphasis on the concentric phase of action (think "squeeze your butt" or "flex your biceps"); but in order for a muscle to efficiently create mechanical energy the training needs to focus on the rapid lengthening phase of muscle action--this is the purpose behind plyometrics.
plyometric training includes actions such as hops (take off and land on the same foot); jumps (take off and land on both feet); bounding (take off on right-land of left) for the lower body and throws using such implements as medicine balls or sandbags or lifts such as the clean or jerk for the upper body or olympic lifts such and the clean-and-jerk or snatch for the entire body.
the focus of a plyometric exercise is to rapidly load the muscle with potential energy during the lengthening phase in order to create explosive muscle action during the concentric/shortening phase. If you want to boost your definition without adding size or are active and want to increase your strength/power levels for your favorite activity then consider adding some plyometric training to your program
Start with a few exercises like skips or squat jumps in place; do no more than 6-8 reps at a time and allow for at least 45 sec rest between sets; start with a light volume of 3-4 exercises, for 2-3 sets; and progress to a high volume of 6-8 exercises for 3-5 sets. the cool thing is that plyometric training DOES NOT make your muscles larger, but trains them to contract much more efficiently, so if you are looking for muscular definition without adding size, this is the way to go.
muscle "tone" comes from a state of semi-contraction of the muscle. the muscle is activated by the nervous system; the more neural activity in a muscle, the greater the muscle tone and consequently the muscle will get more defined without adding size. Weight training adds muscle size by increasing the size of the muscle fiber or the amount of intracellular fluid in the muscle (the post-lifting "pump") but plyometrics works by increasing the number of motor units in a muscle and the amount of nervous system energy going to the muscle. a motor unit is like a spark plug for the muscle, so the more motor units activated with plyometric training the greater the muscular definition.
3 books which will provide some great exercises for plyo training:
"Jumping into plyometrics" by Don Chu; or
"High Performance Sports Conditioning" edited by Bill Foran; or
"Sports Power" by David Sandler
Friday, August 21, 2009
Exercise is critical for weight loss
there has been plenty of discussion about a recent cover story published by Time Magazine which declared that exercise could lead to weight gain instead of weight loss. from my point of view this sounded like the author's own self-reflection and review of his personal exercise habits instead of any legitmate reporting based on sound science.
the fact is that food is energy, the body stores excess food intake as potential energy in the form of fat (triglycerides) in the adipose tissue (which are like sponges that expand to accomodate more fat cells) until a time when it can be used. during exercise stored energy is converted to atp (the chemical which fuels muscle contraction) and used for the activity.
people that are overweight simply have an issue of an excess supply of energy, and in order to lose weight they need to adjust their habits--exercise and nutritional intake--so that energy intake is less than energy expenditure. many people have used exercise successfully in order to lose weight and maintain the weight loss, the national weight control registry: http://www.nwcr.ws/ provides plenty of examples of people who have lost weight (>50lbs is required to be on the registry) and been able to keep it off.
it is true that exercise can increase hunger, but that is part of the refueling process. at the end of one exercise session it is critical to refuel in the first 40min after exercise with a meal comprising of complex carbs, proteins (on a 4:1 ratio of carbs:pro) and health fat (mono and poly unsaturated fats). the descriptions the time author gave of his post-training meals sound like they are simple carbs (primarily sugars) which get stored as fat if not immediately converted to fuel.
Exercise is the most effective means of energy expenditure for utilizing the excess energy stored as fat in the human body. the most effective method of exercise is....(drum roll) the one that you enjoy the most and that you have fun doing on a regular basis. Starting a walking progam is the simplest, most cost effective form of exercise. Once walking everyday for a minimum of 40min (20 in the morning and 20 in the evening) for a period of 10-12 weeks, then it will become time to progress to a more challenging form of exercise.
So the bottom line? pay no attention to the time article, KEEP EXERCISING! and when you're done with your exercise session, have a healthy meal that minimizes simple carbs (sugars) and has complex carbs (fiber/starches), fats and proteins. Research released a few years ago suggests that chocolate milk is an extremely effective post-exercise recovery drink (a recovery meal or drink will keep you from getting hungry later), so if nothing else, have a carton of chocolate milk after the training session
here is the official response to the time article from the American Council on Exercise:
http://www.acefitness.org/article.aspx?CMP=EMC-ProNews_0809&itemid=2804
have a great weekend, get out and move!
the fact is that food is energy, the body stores excess food intake as potential energy in the form of fat (triglycerides) in the adipose tissue (which are like sponges that expand to accomodate more fat cells) until a time when it can be used. during exercise stored energy is converted to atp (the chemical which fuels muscle contraction) and used for the activity.
people that are overweight simply have an issue of an excess supply of energy, and in order to lose weight they need to adjust their habits--exercise and nutritional intake--so that energy intake is less than energy expenditure. many people have used exercise successfully in order to lose weight and maintain the weight loss, the national weight control registry: http://www.nwcr.ws/ provides plenty of examples of people who have lost weight (>50lbs is required to be on the registry) and been able to keep it off.
it is true that exercise can increase hunger, but that is part of the refueling process. at the end of one exercise session it is critical to refuel in the first 40min after exercise with a meal comprising of complex carbs, proteins (on a 4:1 ratio of carbs:pro) and health fat (mono and poly unsaturated fats). the descriptions the time author gave of his post-training meals sound like they are simple carbs (primarily sugars) which get stored as fat if not immediately converted to fuel.
Exercise is the most effective means of energy expenditure for utilizing the excess energy stored as fat in the human body. the most effective method of exercise is....(drum roll) the one that you enjoy the most and that you have fun doing on a regular basis. Starting a walking progam is the simplest, most cost effective form of exercise. Once walking everyday for a minimum of 40min (20 in the morning and 20 in the evening) for a period of 10-12 weeks, then it will become time to progress to a more challenging form of exercise.
So the bottom line? pay no attention to the time article, KEEP EXERCISING! and when you're done with your exercise session, have a healthy meal that minimizes simple carbs (sugars) and has complex carbs (fiber/starches), fats and proteins. Research released a few years ago suggests that chocolate milk is an extremely effective post-exercise recovery drink (a recovery meal or drink will keep you from getting hungry later), so if nothing else, have a carton of chocolate milk after the training session
here is the official response to the time article from the American Council on Exercise:
http://www.acefitness.org/article.aspx?CMP=EMC-ProNews_0809&itemid=2804
have a great weekend, get out and move!
Thursday, August 20, 2009
Want results? Change your training stimulus
As the summer wanes away and the stifling heat gives way to brisk fall air it is time to change your workout program.
Exercise is physical stress on the body; when properly applied the body adapts to the stress by becoming stronger and/or fitter. In order to ensure that a workout program continues to be effective it is important to change the training stress on a regular basis. this is the theory of periodization as described by Canadian professor Tudor Bompa which is actually based on the work of endocrinologist Hans Selye who described how the body adapts to and accomodates a stress such as exercise.
my recomendation is to change your workout program as the season changes; this is an effective way to organize training so that you are adjusting your training input on a regular basis. think about it this way--you use your body differently at the different times of year. During spring and fall when the weather is warm but not hot (in many parts of the country) it can be more pleasant to be outside while during the heat of the summer and the chill of the winter it can be more comfortable to exercise indoors in climate-controlled health clubs or studios.
If you plan a year-round workout program (the macro-cycle in the parlance of periodization) then plan on spending more time training outdoors--running, cycling, walking or doing fitness courses in parks during the more pleasant times of year and adjust the training program to use indoor facilities when the temperature spikes in the summer or drops in the winter.
This type of seasonal periodization is just a suggestion; the important thing is that you are changing your training stimulus on a regular basis. If you do the same training program for too long your body will adapt to the stress and the training stimulus will lose its effect. so no matter how you organize your training, be sure to change the level of intensity (for example the speed or distance of a run, or the amount of resistance used) and/or the type of exercise (resistance training with free weights or bodyweight, cycling, running) on a regular basis. but since the body will adapt to a training stimulus in about 10-16 weeks than changing a training program on the seasons seems to be an effective way of structuring a long-term exercise program.
Exercise is physical stress on the body; when properly applied the body adapts to the stress by becoming stronger and/or fitter. In order to ensure that a workout program continues to be effective it is important to change the training stress on a regular basis. this is the theory of periodization as described by Canadian professor Tudor Bompa which is actually based on the work of endocrinologist Hans Selye who described how the body adapts to and accomodates a stress such as exercise.
my recomendation is to change your workout program as the season changes; this is an effective way to organize training so that you are adjusting your training input on a regular basis. think about it this way--you use your body differently at the different times of year. During spring and fall when the weather is warm but not hot (in many parts of the country) it can be more pleasant to be outside while during the heat of the summer and the chill of the winter it can be more comfortable to exercise indoors in climate-controlled health clubs or studios.
If you plan a year-round workout program (the macro-cycle in the parlance of periodization) then plan on spending more time training outdoors--running, cycling, walking or doing fitness courses in parks during the more pleasant times of year and adjust the training program to use indoor facilities when the temperature spikes in the summer or drops in the winter.
This type of seasonal periodization is just a suggestion; the important thing is that you are changing your training stimulus on a regular basis. If you do the same training program for too long your body will adapt to the stress and the training stimulus will lose its effect. so no matter how you organize your training, be sure to change the level of intensity (for example the speed or distance of a run, or the amount of resistance used) and/or the type of exercise (resistance training with free weights or bodyweight, cycling, running) on a regular basis. but since the body will adapt to a training stimulus in about 10-16 weeks than changing a training program on the seasons seems to be an effective way of structuring a long-term exercise program.
Wednesday, August 19, 2009
Exercise During Pregnancy is Beneficial
for years women were told to "take it easy" during their pregnancy, but recent research demonstrates that exercise during pregnancy is beneficial to both the mother and the developing fetus--even if the mother had not been previously following an exercise program.
if you're active and become pregnant--STAY ACTIVE! but listen to your body. there is no need to follow the rule of keeping your HR below 130-140 bpm; however you will be fatigued and tired during the first trimester (your blood hemoglobin needs to increase in order to supply oxygen to both you and your fetus) so pay attention and if you're starting to fatigue--TAKE IT EASY!
Once your body catches up with the oxygen demands by producing more hemoglobin and oxygen carrying blood cells then your energy levels and endurance levels will greatly increase during the 2nd trimester--so have fun with the activity but monitor your body temp. the fetus will have trouble regulating temperature so try not to exercise indoors on an extremely hot day unless the gym has a great a/c system.
the rule of thumb of exercising while pregnant is to stay active 5-7 days/week and listen to your body....
recent research here:
http://www.sciencedaily.com/releases/2009/08/090803122728.htm
if you're active and become pregnant--STAY ACTIVE! but listen to your body. there is no need to follow the rule of keeping your HR below 130-140 bpm; however you will be fatigued and tired during the first trimester (your blood hemoglobin needs to increase in order to supply oxygen to both you and your fetus) so pay attention and if you're starting to fatigue--TAKE IT EASY!
Once your body catches up with the oxygen demands by producing more hemoglobin and oxygen carrying blood cells then your energy levels and endurance levels will greatly increase during the 2nd trimester--so have fun with the activity but monitor your body temp. the fetus will have trouble regulating temperature so try not to exercise indoors on an extremely hot day unless the gym has a great a/c system.
the rule of thumb of exercising while pregnant is to stay active 5-7 days/week and listen to your body....
recent research here:
http://www.sciencedaily.com/releases/2009/08/090803122728.htm
Tuesday, August 18, 2009
Basic muscle function
The three main systems that drive human performance are the central nervous system, the muscular system and the skeletal system. While these are all independent systems within your body, they must operate interdependently in order to program successful movement patterns.
The central nervous system (CNS) works to feel what is happening in your operational environment so that it can select the appropriate muscles to create movement, this is proprioception. The CNS will sense what is happening around your body so that it can program the appropriate muscles to create a reaction. An example is being able to feel the difference between running on hard asphalt and running on loose dirt. Your body needs to work a lot harder on the dirt because your CNS can detect the fact that it is unstable, so more muscles will be recruited to help your body maintain stability. The less stability you have in your training environment, the more muscles will be needed to create and maintain stability for your body.
The muscular system is comprised of striated skeletal muscle. Muscles do one of three things: shorten, lengthen, and tear. For the purposes of educating you on how to develop a successful exercise program so that you experience results, we will focus on the first two in hopes of avoiding the third. All of the information written about exercise comes down to the fact that muscles will not shorten or lengthen unless the are told to by the CNS. In order for movement to occur, while on set of muscles shorten, the opposing set will lengthen in order to allow movement to happen. Muscles, and the tendons which attach them to the bones they move, are very elastic and are designed to stretch, much like a household rubber band (keep this in mind because this analogy will be used later on to describe how certain muscle actions work).
When a muscle contracts, or shortens, that is a concentric muscle action. When a muscle concentrically contracts, it produces a force to overcome a resistance while at the same time working to accelerate that resistance. So a concentric muscle contraction can be thought of as an overcoming muscle action, or an accelerating muscle action. Think of a bicep curl; as the biceps brachii shortens (goes through a concentric muscle action) it produces a force that overcomes the weight in your hand while at the same time accelerating that weight from a position of rest to movement through the ROM of the elbow joint. These three terms: concentric, overcoming, accelerating, will be used repeatedly to describe the same action: muscle shortening
When a muscle lengthens, it is performing an eccentric muscle action. When a muscle goes through an eccentric phase, it is yielding to the force of the resistance while at the same time working to decelerate the resistance. An eccentric muscle can also be a yielding muscle action. Think of the down-phase of a chest press; as the weight is lowered towards your chest (being accelerated by gravity) your pectoralis muscles work to decelerate the weight so that it doesn’t crash through your sternum. The muscles are working, but they are yielding to the force of the weight being accelerated by gravity. The three terms: eccentric, yielding, decelerating, will therefore be used repeatedly to describe the same action: muscle lengthening.
There is one more type of muscle action: isometric. Many people think of an isometric muscle action as one where the muscle does not change length. A better way to think about an isometric muscle action, as described by the late Mel Siff, is one where the muscle contracts, but the joint the muscle works does not go through a ROM. In order to experience this, take your hands, push them together in front of your chest, you can feel your chest and tricep muscles shorten, but the shoulder and elbow joints are not able to successfully go through a ROM. When isometric muscle actions occur, they primarily work to stabilize one joint, so that another joint can go through a ROM. The terms: stabilization or isometric, will be used to describe a concentric muscle action where a muscle shortens, but the joint that muscle is attached to does not move.
The skeletal system is nothing more than the support or structural system for the human body. This support system if comprised of bones that make up the frame. The intersection where two bones meet is a joint. Some joints are designed to move, for example the hip-which is a ball-and-socket joint; while other joints-the sutures of the skull, are not. Ligaments connect bone to bone, and are pliable, yet, unlike muscles and tendons, are not designed to lengthen.
The central nervous system (CNS) works to feel what is happening in your operational environment so that it can select the appropriate muscles to create movement, this is proprioception. The CNS will sense what is happening around your body so that it can program the appropriate muscles to create a reaction. An example is being able to feel the difference between running on hard asphalt and running on loose dirt. Your body needs to work a lot harder on the dirt because your CNS can detect the fact that it is unstable, so more muscles will be recruited to help your body maintain stability. The less stability you have in your training environment, the more muscles will be needed to create and maintain stability for your body.
The muscular system is comprised of striated skeletal muscle. Muscles do one of three things: shorten, lengthen, and tear. For the purposes of educating you on how to develop a successful exercise program so that you experience results, we will focus on the first two in hopes of avoiding the third. All of the information written about exercise comes down to the fact that muscles will not shorten or lengthen unless the are told to by the CNS. In order for movement to occur, while on set of muscles shorten, the opposing set will lengthen in order to allow movement to happen. Muscles, and the tendons which attach them to the bones they move, are very elastic and are designed to stretch, much like a household rubber band (keep this in mind because this analogy will be used later on to describe how certain muscle actions work).
When a muscle contracts, or shortens, that is a concentric muscle action. When a muscle concentrically contracts, it produces a force to overcome a resistance while at the same time working to accelerate that resistance. So a concentric muscle contraction can be thought of as an overcoming muscle action, or an accelerating muscle action. Think of a bicep curl; as the biceps brachii shortens (goes through a concentric muscle action) it produces a force that overcomes the weight in your hand while at the same time accelerating that weight from a position of rest to movement through the ROM of the elbow joint. These three terms: concentric, overcoming, accelerating, will be used repeatedly to describe the same action: muscle shortening
When a muscle lengthens, it is performing an eccentric muscle action. When a muscle goes through an eccentric phase, it is yielding to the force of the resistance while at the same time working to decelerate the resistance. An eccentric muscle can also be a yielding muscle action. Think of the down-phase of a chest press; as the weight is lowered towards your chest (being accelerated by gravity) your pectoralis muscles work to decelerate the weight so that it doesn’t crash through your sternum. The muscles are working, but they are yielding to the force of the weight being accelerated by gravity. The three terms: eccentric, yielding, decelerating, will therefore be used repeatedly to describe the same action: muscle lengthening.
There is one more type of muscle action: isometric. Many people think of an isometric muscle action as one where the muscle does not change length. A better way to think about an isometric muscle action, as described by the late Mel Siff, is one where the muscle contracts, but the joint the muscle works does not go through a ROM. In order to experience this, take your hands, push them together in front of your chest, you can feel your chest and tricep muscles shorten, but the shoulder and elbow joints are not able to successfully go through a ROM. When isometric muscle actions occur, they primarily work to stabilize one joint, so that another joint can go through a ROM. The terms: stabilization or isometric, will be used to describe a concentric muscle action where a muscle shortens, but the joint that muscle is attached to does not move.
The skeletal system is nothing more than the support or structural system for the human body. This support system if comprised of bones that make up the frame. The intersection where two bones meet is a joint. Some joints are designed to move, for example the hip-which is a ball-and-socket joint; while other joints-the sutures of the skull, are not. Ligaments connect bone to bone, and are pliable, yet, unlike muscles and tendons, are not designed to lengthen.
Friday, August 14, 2009
Losing weight is NEAT
NEAT = Non-Exercise Activity Thermogensis; this is the technical term for the movements required throughout the activities of normal daily life. An exercise session is time scheduled specifically for the purpose of exercise, but there are plenty of opportunities to move throughout the day that don't require a specific amount of time dedicated to exercise.
Research indicates that people who move throughout the day can burn an additional 300 calories or so when compared to people who remain sedentary throughout the day. 300 calories over 5 days of the work week = 1500 calories, that's almost the amount of energy in 1/2 pound of fat (1lb fat = 3500 calories). So getting up through out the day while at work, can pay off.
If you find that your time is limited but you want to increase your amount of exercise here are some strategies for adding more activity in your day:
Research indicates that people who move throughout the day can burn an additional 300 calories or so when compared to people who remain sedentary throughout the day. 300 calories over 5 days of the work week = 1500 calories, that's almost the amount of energy in 1/2 pound of fat (1lb fat = 3500 calories). So getting up through out the day while at work, can pay off.
If you find that your time is limited but you want to increase your amount of exercise here are some strategies for adding more activity in your day:
- Parking as far away as possible from your location--it's easier to find a space, and plus you're closer to the exit of the shopping mall, so you can get out quicker
- Getting up throughout the day to stretch your legs and take a little walk around the office--once every hour or so, get up to move around your area
- When using the restroom--go to a location far from your area, not the one right next door
- Walk down the hall to speak with a colleague instead of sending an e-mail or using the phone; face-to-face interaction--the original form of IM; it clears up confusion and is additional opportunity to get up and move
- Save about 10-15min of your lunch hour for a little walk around the building or block
- If meeting with one or two colleagues, suggest a walking meeting--get out of the office, walk a little bit, burn some calories plus the additional blood/oxygen flow might stimulate a more effective thought process
- Take a "fresh air" break, if some of your colleagues can leave for 10min to take a cigarette break, why not get up and go for a little walk to get a fresh air break--the movement will stimulate blood and oxygen flow and might open up the creative thinking process
So if you find that you get really busy during the day, you can still find opportunities to get up, get moving and burn some additional calories. So take a look at your work area and schedule and try to find out where you can sneak in some extra activities.
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