Motion Health & Fitness

Category: strength training

  • What Is Your Body Type?

    What Is Your Body Type?

    One’s body type, or somatotype, describes their body composition or the amount of muscle and fat their body tends to comprise. There are three body types — endomorph, mesomorph, and ectomorph — and each is related to overall body composition. 
     
    Endomorphs have bodies that are rounded and soft (think apple or pear shaped), with shorter, thicker arms and legs; mesomorphs are athletic and muscular; and ectomorphs are slender, with thin arms and legs. 
     
    More specifically, endomorphs are stocky, with a larger midsection and hips. Their bodies hold more fat, which is easy to gain and difficult to lose. Endomorphs have a slower metabolism and are more likely to be sedentary. Though they may be heavy and carry lots of body fat, endomorphs can be quite strong. Participants in strongman competitions are likely to be endomorphs.  
     
    Mesomorphs have athletic, muscular bodies, with broad shoulders and narrow waists. They have a higher metabolism and can gain muscle and lose fat fairly easily. Most athletes in sports that require speed, strength, power and coordination tend to be mesomorphs. Most people who exercise would like to have a mesomorphic body, whether that’s realistic or not.
     
    Ectomorphs have narrow shoulders and hips, with longer limb segments. They are the classic ’skinny’ body type. They have a very high metabolism that makes it difficult to gain either muscle or fat. Ectomorphs seem to able to eat almost anything and everything without gaining an ounce. As athletes, ectomorphs are likely to be distance runners. However, they aren’t likely to excel at sports requiring power and strength. 
     
    However, most people are some combination of these body types. For example, one might be a cross between an endomorph and a mesomorph, or a cross between an ectomorph and a mesomorph. For each of these body types, an appropriate diet makes a big difference in the results they will get from a workout program.
     
    One study, published in the National Center for Biotechnology Information, found that men were most likely to be endomorphic/mesomorphs and women were most likely to be mesomorph/endomorphs. Another study of men and women, also published in the National Center for Biotechnology Information, found that the average distribution of somatotypes is 51.6% endomorphic/mesomorphs, which was by far the highest percentage found in the study. In fact, 65% of men in this study were endomorphic/mesomorphs. Next up were mesomorph/endomorphs (17.1% ), and mesomorphic/endomorphs (16.7%). After that, the percentages for each cross type fell into the low single digits (6.1% balanced mesomorphs, and 3.0% ectomorphic/mesomorphs). The study also showed that somatotype classification is not static and can shift over time. So, we can eat and train in a way that will change our bodies. 
     
    Those who are predominately ectomorphic need a diet and training program that focuses on protein intake and muscle mass gain. Since it is difficult for these people to put on mass and maintain it, their workouts should focus on building muscle (hypertrophy) and strength. There should be less focus on cardiorespiratory training and calorie burning. Ectomorphs need to focus on getting adequate calories and high-quality nutrition that will help them gradually gain mass. Ectomorphs need high levels of protein in the range of 1.2 to 1.6 grams per kilogram body weight per day, which is optimal for muscle growth. Since ectomorphs can eat virtually anything without gaining weight, they need to be careful of eating junk foods/calories that are absent nutrition. Quality still counts for ectomorphs. Fats and carbohydrates can be eaten in copious amounts, but the nutritional value of everything eaten still matters, even if fat gain is not an issue. Meals should be eaten frequently throughout the day. Protein shakes can be a helpful way to get adequate protein and calories. 
     
    Those who are primarily endomorphic need a diet that focuses on reduced calorie intake, limited carbohydrates, higher protein, and frequent training sessions to stimulate metabolism. Workouts that focus on aerobic capacity and cardiovascular function should be prioritized. In the gym, interval training and circuits can be utilized to raise heart rate and improve metabolic conditioning. Rest periods should be minimized. Additionally, endomorphs should do cardiovascular exercise most days of the week and should at least take a long walk every day. Avoiding a sedentary lifestyle is critical. 
     
    Mesomorphs not only have the physique that most others aspire to, they also have an easier time with both eating and training. They carry more muscle and therefore have a higher metabolism too. They get great results with less work. They gain muscle mass rather easily and quickly. On the other hand, they don’t gain fat easily, despite eating high calorie diets. Mesomorphs need a high protein diet in the range of 1.2 to 1.6 grams per kilogram body weight per day, perhaps even higher in some cases. The balance can come from a variety of healthy carbs and fats. 
     
    Through sheer force of will, strict dieting and dedicated, focused training, some endomorphs and ectomorphs can take on the physical qualities or mesomorphs. It’s hard work — a lot harder than for mesomorphs themselves — but it can be done. Again, you need to train hard and often, and you need to focus on your diet, with a strong emphasis on your macronutrient composition, with a high percentage (25%-35%) of proteins.  
  • Don’t Quit Working Out; Don’t Let Your Efforts Go To Waste

    Don’t Quit Working Out; Don’t Let Your Efforts Go To Waste

    An exercise program is viewed by many as akin to climbing a mountain; once you’ve reached the summit or goal, you walk back down to tell everyone about your accomplishment and celebrate.
     
    In reality, exercise is more like walking up a downward escalator; if you stop moving, you start losing ground and moving backward.
     
    For example, athletes can start to lose their muscle strength in about three weeks if they’re not working out, according to a 2013 study. Athletes typically lose less overall muscle strength during a break than non-athletes. Newbies and less frequent gym-goers will see declines more quickly and evidently.
     
    Strength and power will decrease before muscle size actually decreases, which occurs after 4-6 weeks of inactivity. This means your physique isn’t the first or best sign of the decline that results from an exercise layoff. Strength losses are deceptive.
     
    Your aerobic capacity (endurance) will also begin to decline after about a two-week layoff. In fact, detraining typically occurs faster with aerobic capacity than it does for muscular strength. A couple of days off can be good for recovery, especially if you’ve been working out really hard. It’s the longer breaks that should be avoided.
     
    So, if you’ve spent months working hard at the gym and getting yourself into shape, you can lose all your hard-earned gains after just a one-month layoff.
     
    I always tell people that it’s easier to stay in shape than it is to get in shape.
     
    The key is not to give up. You’ve worked too hard and spent too much time to let it all slip away.
     
    The reality is that there is no fitness savings account to bank on after you stop working out. Your fitness level accrues only as long as you maintain it. Once you stop, your ‘balance’ starts to fall. Fitness is an active and ongoing process. 
     
    The simple message is: Don’t quit! Exercise is really good for you, physically and mentally. Letting all those hard-earned gains just slip away is a bad idea and, ultimately, a recipe for disappointment and regret.
     
    Stay the course. Stay in Motion!
  • How Much Muscle Can You Gain in a Year?

    How Much Muscle Can You Gain in a Year?

    When people gain weight through a committed strength training program, it involves more than just added muscle mass. A 10-to 20-pound weight gain typically includes not only muscle, but also fat, water, and carbohydrate storage. In short, it usually isn’t all lean muscle.
     
    The ability to gain muscle, and how much one gains, is dependent on age, sex, physical condition, genetics, diet quality and, of course, training program. As we get older, hormone levels can drop, and men tend to put on muscle more easily than women due to their higher testosterone levels.
     
    A good rule of thumb is that most healthy individuals can gain 1 to 2 pounds of lean muscle mass per month, at least in the early stages. After the first three months, a monthly increase of about half a pound is more likely over the longer run.
     
    Stuart Phillips, Ph.D., who has conducted many studies at McMaster University in Ontario, says he expects the average guy to gain 4 to 7 pounds of muscle in the first three months. Yet, that’s only if he’s either new to lifting or returning from a layoff. The more experienced and dedicated you are, the less you can gain. In other words, there are diminishing returns over time and the gains become harder to achieve.
     
    By Phillips’ measure, the average guy can expect to gain about 8-12 pounds of muscle over the course of a year. However, some guys may gain more or less than that.
     
    Regardless of the program or the supplements used, Phillips never sees average gains exceeding about a half-pound a week, which amounts to 26 pounds over the course of a year. But those guys are the genetic freaks, the ones everyone would like to be.
     
    Whether muscle comes easily to you or you’re a hard gainer, it all comes down to genetics. Some people have a predisposition and propensity to gain muscle easily, while others find such gains very difficult to come by.
     
    Building muscle usually equates to gaining weight, which requires eating more than your body needs to maintain its current size. That’s not desirable for someone who’s already overweight. And no, you cannot turn fat into muscle anymore than you can turn blood into bone. If you plan to gain muscle, prepare to gain weight, and some of it will be fat.
     
    Building muscle requires a very dedicated program of lifting at least three days per week, working all of the large muscle groups for 3-6 sets of 8-12 reps to failure. It’s important to give each muscle group a 48-hour break before training it again (i.e., Monday, Wednesday. Friday)
     
    It’s also critical to get eight hours of sleep every night, with essentially the same bed and wake times. Your body releases more growth hormone (GH) during sleep than at any other time. Research shows that 70% of the growth hormone humans release occurs during deep sleep (from 10pm-2am), and the more deep sleep you get, the more growth hormone you produce. Growth hormone is a vital part of muscle repair. Protein synthesis also occurs during sleep, which leads to the last factor for muscle growth.
     
    A high-protein diet is essential for muscle growth to occur. A common recommendation for gaining muscle is 1 gram of protein per pound of body weight. Though there are varying recommendations, this is a simple, easy formula to remember. Remember that in addition to animal sources, protein can be found in lots of non-animal sources, such as beans, legumes, seeds, nuts and nut butters. Then there’s also eggs and dairy. A whey-protein powder supplement can also be useful between meals and before bed.
     
    So, be prepared to train hard and often, to sleep well every night, and to eat plenty of calories, particularly protein. Always set realistic goals and remember that the one factor you can’t control is your genetics.
  • The Benefits of Whey Protein, and Why You Should Supplement

    The Benefits of Whey Protein, and Why You Should Supplement

    According to the Institute of Medicine, we all should consume between 10% to 35% of our daily calories from protein. Athletes and those who engage in regular strength training should aim toward the higher end of that range.  
     

    Though proteins are best derived from whole foods, if your diet is solid and you’re simply trying to add a protein supplement between meals, protein powder can be a useful addition to your diet.

    Most people eat about 10% of their protein at breakfast, about 20% at lunch and about 70% at dinner. However, protein intake should be spread out more evenly to increase protein synthesis, and protein powder can help you achieve that goal. What type of protein powder, you ask?

     

    Whey is one of the richest sources of branched-chain amino acids (BCAAs), including leucine, isoleucine and valine. These three gems have been shown to be absolutely critical for muscle growth, and even energy during workouts.

    Whey protein also provides antioxidant benefits, boosts immune function, and enhances muscle recovery and growth.

     
    Whey is the liquid remaining after milk has been curdled and strained. The most common whey protein foods include dairy foods such as yogurt, cottage cheese and ricotta.
     

    When you were a kid and read about Little Miss Muffet “eating her curds and whey,” she was actually eating cottage cheese, a great source of whey protein.

    Yet, many athletes and exercisers ingest much of their whey in the form of protein powder. However, not all whey protein powders are created equally. Some are made from concentrates, which are high in lactose.

    If you are lactose intolerant or can’t digest lactose properly (i.e., you get stomach cramps, gas and diarrhea), but you want a high-quality protein powder with excellent bioavailability, you might try a 100% whey protein isolate powder.

    The amount of lactose in whey protein isolate is quite low. The processing of whey into 100% isolate removes the lactose, lessening your chance of feeling gassy and bloated.

    What separates whey protein from other forms of protein is its digestion rate; whey digests very rapidly. In fewer than 30 minutes it can fast-track a good portion of its amino acids to your muscles, and that rapid delivery of aminos to muscle cells has been shown to be important for enhancing muscle growth.

    To be considered a great, whey protein the product MUST list whey protein isolate or hydrolyzed whey protein isolate as the very first ingredient. That’s because whey protein isolates are the purest form of protein you can get, with some being more than 90% protein. And “hydrolyzed whey protein isolate” means that high-quality whey has been pre-digested into smaller protein fragments for even faster digestion than regular whey isolate.

     

    Whey protein concentrate, on the other hand, goes through less filtering, which means fewer of the natural carbohydrates found in milk are removed. The result is a whey product that is much lower in protein content. Although most whey protein concentrates are somewhere between 70-80% protein, some can be less than 35% protein. This is why isolates and hydrolysates generally cost more.

    In order to know if a whey protein powder is top notch, you’ll need to do some math. Take the grams of protein per serving listed on the supplement facts panel and divide it by the serving size (in grams). This will give you the percentage of protein in each serving. To be considered a great whey protein powder, the percent protein per serving (or scoop) should be 80% or greater.

     
    If you are vegan, you might choose a non-dairy protein powder, preferably the organic variety. Pea protein powder and soy protein isolate are good choices. However, it’s important to recognize that not all plant proteins contain each of the nine essential amino acids (EEAs).
     
    EEAs cannot be made by the body. As a result, they must come from food. Animal-based foods have all nine of the EAAs and they are also higher in bioavailability, which is their ability to be absorbed and used by the body. Plant-based foods have lower bioavailability. 
     
    Soy is the only complete plant protein. Soy foods are also rich in vitamins and minerals. 
     
    It’s worth noting that plant proteins generally have less leucine, which is an essential amino acid. Leucine can: increase muscle growth and lean body mass, help in healing skin and bones, increase production of human growth hormone (HGH), and may help control blood sugar.
     
    However, the following protein powders are good plant-based sources of leucine:
     
    • Soy protein isolate
    • Pea protein powder
    • Peanut powder
     
    Nonetheless, because it contains all of the essential amino acids and is easily digested, whey protein (including whey protein powder) is considered the gold standard. Add in the facts that whey protein can aid wound healing, boost immune function, provide antioxidant benefits, moderate blood sugar, and might even lower blood pressure, and whey protein should be your go-to powder. 
     
    Yet, what likely matters most to athletes and weight trainers is that whey is a complete, high-quality protein that promotes muscle growth. To that end, some studies show that whey protein may be slightly better than other types of protein, such as casein or soy.
     
    When choosing a hydrolyzed whey protein isolate, make sure to select one with no additives, preservatives or artificial sweeteners. You might want a natural vanilla or chocolate flavor, for example, but you don’t need any of the other junk that may be added. If the only ingredient is whey protein isolate or hydrolyzed whey protein, you’re getting purity, without any other fillers or low-quality garbage. 
  • Creatine: The Supplement That Really Works

    Creatine: The Supplement That Really Works

    Many nutritional supplements make dubious claims, offering unproven benefits. A great number have proven to be ineffective or even unsafe. Creatine, however, is one of the most widely researched sports supplements and there are no serious safety concerns associated with its use, assuming that it is consumed in recommended dosages.
     
    Creatine supplementation is typically divided into two phases: a loading phase and a maintenance phase. A typical loading phase comprises 20 grams of creatine (or 0.3 g/kg body weight) in divided doses four times a day for two to seven days. This is followed by a maintenance dose of 2 to 5 grams daily (or 0.03 g/kg body weight) for several weeks to months at a time (source: NSCA).
     
    Creatine has proven to be very effective; research shows that it improves performance and increases lean body mass in males, females and the elderly, as long as strength training is performed concurrently and consistently. The increases in lean mass associated with creatine result from an increase in the protein content of muscle tissue.
     
    Creatine is synthesized in the kidney, liver and pancreas, but is primarily obtained from the ingestion of meat or fish. However, strength and power athletes cannot eat enough meat or fish to supply their bodies with adequate creatine to improve performance. Hence, the need for supplementation. 
     
    Marketed as “nature’s muscle builder,” creatine is an energy-boosting performance enhancer. Quite simply, creatine is a form of stored energy for muscles, primarily used by athletes and weight trainers.
     
    Creatine helps provide energy to muscles during short-term, high-intensity exercise, making it ideal for strength and power athletes, rather than endurance athletes. Research shows that creatine supplementation during training can increase gains in 1-repetition maximum (1RM) strength and power.
     
    One of the primary benefits of creatine is that creates a resistance to muscle fatigue. Muscle cells take longer to tire out when they have extra creatine in reserve. Creatine is an energy intermediate that helps replenish the fuel molecule adenosine triphosphate (ATP). Simply put, creatine can help you lift weights longer than you can without it.
     
    In conclusion, creatine is safe, inexpensive and can increase your resistance to fatigue when weight training. It is the most legitimate sports supplement available.
  • How Your BMR and RMR Contribute to Your Weight Status

    How Your BMR and RMR Contribute to Your Weight Status

    If you’ve ever weighed yourself before bed at night and again in the morning, you may have been surprised that you lost anywhere from 1-3 pounds. This is fairly normal. We all lose weight at night while sleeping.
     
    How much we lose overnight depends on whether we get enough sleep, how much water we excrete, and our basal metabolic rate (BMR), which is largely determined by the amount of muscle we have (muscle is quite metabolically active).
     
    The body is in an entirely aerobic state while we’re sleeping, since it uses only fat to operate in such a low-energy state (carbohydrates are used only for higher energy demands). Our heart, brain and other organs all need energy to maintain basic functions while we’re sleeping.
     
    In one hour of sleep, most people burn 0.4 to 0.5 calorie for every pound of body weight. For example, a 150-pound person would multiply 150 by 0.4 or 0.5 to get 60 to 75 calories used in one hour of sleep. After eight hours of sleep, that person has burned 480 to 500 calories.
     
    A 200-pound person would burn 80-100 calories per hour, or 640-800 calories during eight hours of sleep.
     
    This may seem unbelievable, but it’s true. You’re burning calories all day long — even while sleeping — just to stay alive; that’s your BMR. Additionally, energy is also expended by digesting your food and from non-exercise daily movements, such as brushing your teeth, getting dressed and pouring your morning coffee. This additional expenditure is known as your resting metabolic rate (RMR).
     
    For American women, the average BMR is 1,493 calories. For American men, the average BMR is 1,662 calories.
     
    Your BMR accounts for about 70 percent of the calories you burn every day (in general, men have a higher BMR than women). This is critically important since there is no way we can exercise away all the calories we consume each day.
     
    Muscle is the single most important predictor of how well you metabolize your food, burn calories, and burn body fat. However, beginning in our late 20s, we start losing muscle, which means our metabolism also starts declining. A consistent weight training program can stop this decline and even reverse it.
     
    There are approximately 3,500 calories in a pound of stored body fat. If you subtract 3,500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight.
     
    On average, 75 percent of this is fat and 25 percent is lean tissue, which is why it’s so important to strength train while attempting to lose weight; you don’t want to lose your precious muscle along with that unwanted fat. Muscles at rest burn three times more calories than fat, so maintaining or increasing muscle mass influences BMR.
     
    In simple terms, if you’re seeking to lose weight, aim for a 500-calorie deficit each day of the week (7 x 500 = 3,500).
     
    As a guide, the American College of Sports Medicine (ACSM) recommends that women never drop their calorie-intake level below 1,200 per day and men should not go below 1,800 calories per day.
     
    So, back to where we started: it’s possible for a 150-pound person to lose about 1 pound each week simply by sleeping eight hours every night. Remember, a person of this weight burns roughly 500 calories while sleeping each night. Sleep is very valuable!  In fact, sleep deprivation has been linked to an increase in weight.
     
    Clearly, much of this 1-pound of weight loss is water, not just fat (we lose water gradually each night through respiration and perspiration), but burning 500 calories overnight while sleeping is no small matter.
     
    The average person eliminates about 1.2 liters of water in urine each day, and also eliminates about 1 liter a day through perspiration and respiration. That’s 2.2 kilograms (almost 5 pounds) of weight fluctuation happening throughout the day.
     
    So, don’t get caught up in the daily fluctuations of your body weight. You can gain up to 5 pounds during the day just from your food and beverage intake — but it’s not all fat!
     
    Your BMR, non-exercise daily movements, and your daily exercise routine should allow you to at least maintain your present weight. To lose weight, however, you’ll have to reduce your daily caloric intake.
     
    You weigh less in the morning than during the rest of the day because you don’t (normally, at least) eat and drink during the night. Remember that two cups of water (16 ounces or one pint) weighs one pound, so drinking a tall glass of water will temporarily be reflected in your weight.
     
    The most accurate time to weigh yourself is first thing in the morning, when you have an empty stomach. Weighing yourself while naked will also give you a more accurate reflection of your weight. 
     
    Lastly, always weigh yourself on the same scale. Even if it’s off by a pound or so, it will be relative to itself and still reveal any upward or downward movements. Different scales may give you different results, which can be misleading or even maddening.
  • Train to Maintain Strong, Healthy, Stable Shoulders

    Train to Maintain Strong, Healthy, Stable Shoulders

    One of the consequences of modern living is that many people have poor posture — most notably, rounded, internally rotated shoulders. This poor posture results in pain, limited movement, and also diminished, shallow breathing, which leaves people oxygen deprived and tired.
     
    Everyday things — such as using a smartphone, using a computer, sitting for extended periods, writing, drawing, cooking, driving and carrying heavy objects (including babies and children) — can all lead to rounded shoulders (aka, poor posture) and poor shoulder function.
     
    Being hunched forward not only affects appearance (ever see a clothing model or a mannequin with slumped shoulders?), it also increases stress on the shoulder joints and can cause pain around the neck and upper back.
     
    A person standing with their arms at their sides has a natural inward arm rotation of about 15 degrees. This is the neutral position of the arm. Problems arise when the arm rotates too far inward, disrupting the shoulder and causing joint pain and injury. Indeed, excessive internal arm rotation is one of the most common musculoskeletal imbalances of the shoulder girdle.
     
    Exercises that focus on external rotation of the arm at the shoulder socket (the glenohumeral joint) can help alleviate rounded shoulders, while building strength and stability in the joint.
     
    The rotator cuff is a very critical muscle group, but it is also very vulnerable. Many middle-aged and older people have very poor shoulder function because they have a faulty rotator cuff. This is usually attributed to weak rotator cuff muscles (particularly the external rotators) and relatively strong deltoid muscles.
     
    In addition to rotating the humerus (upper arm), the rotator cuff is also responsible for stabilization of the humerus inside the shoulder joint.
     
    There’s an old axiom about joints: the more stable they are, the less mobile they are (think of your elbow). Conversely, the more mobile they are, the less stable they are (think of your shoulder).
     
    One of the primary problems with the shoulder is that it is a highly mobile ball-and-socket joint. Another problem is that the internal rotators of the shoulder are much bigger and stronger than the external rotators. Consequently, the external rotators are typically the weakest link in the shoulder joint.
     
    The rotator cuff muscles predominantly stabilize the glenohumeral joint, but also contribute significantly to movement.
     
    The four rotator cuff muscles are:
     
    • Supraspinatus (the most frequently torn tendon in the shoulder)
    • Infraspinatus
    • Teres minor
    • Subscapularis
     
    The external rotators of the shoulder are the infraspinatus, teres minor and posterior deltoid, the latter of which is not part of the rotor cuff. So, just two of the four rotator cuff muscles perform external rotation of the upper arm.
     
    Subscapularis is the main internal rotator of the shoulder. It is also the largest and strongest cuff muscle.
     
    The other internal rotators are the latissimus dorsi (the widest muscle in the human body), pectoralis major (a large, powerful muscle), teres major and anterior deltoid.
     
    So, the internal rotators outnumber the external rotators five to three.
     
    Given the size and strength of the internal rotators, they easily overpower the smaller (and fewer) external rotators. For this reason, regularly strengthening the external rotators is critical to good shoulder health and injury prevention.
     
     
    However, since the external rotators of the shoulder joint are located on the posterior aspect (back) of the body, many people neglect them when training (out of sight, out of mind).
     
    Regular and consistent strengthening of the latissimus dorsi and pectoralis major can result in a shortening and tightening of these internal rotators and, over time, a weakening of the external rotators, particularly if they are ignored. This leads to dysfunctional, imbalanced shoulders.
     
    A sound exercise program should include exercises that strengthen the external rotators, which will create joint balance and lessen the chances of shoulder injury. Ideally, your exercises should stabilize, strengthen and protect your shoulder joints, giving you pain-free movement and healthy, highly functional shoulders.
  • Closed Chain vs. Open Chain Exercises

    Closed Chain vs. Open Chain Exercises

     

    Some of my clients have heard me refer to “closed-chain” and “open-chain” kinetic exercises (kinetic relates to movement or motion).
     
    The “chain” I’m referring to is the kinetic chain of the body. All of your bones and muscles are connected in a chain; therefore the movements you make are also part of that kinetic chain.
     
    Do you remember the song “Dem Bones” from your childhood?
     
    Toe bone connected to the foot bone
    Foot bone connected to the heel bone
    Heel bone connected to the ankle bone
    Ankle bone connected to the shin bone
    Shin bone connected to the knee bone
    Knee bone connected to the thigh bone
    Thigh bone connected to the hip bone
    Hip bone connected to the back bone
    Back bone connected to the shoulder bone
    Shoulder bone connected to the neck bone
    Neck bone connected to the head bone
    Dem bones, dem bones gonna walk around
     
    It’s true! Our bones, tendons and ligaments are just a series of connected links in our human chain, which is powered and pulled by our muscles.
     
    In a closed chain, the end of the chain farthest from the body is fixed. A good example is the squat, in which your feet are fixed on the floor and the rest of the leg chain (and torso) moves. In open-chain exercises, the end is free, such as during a seated leg extension.
     
    During open-chain exercises, your hand or foot is free to move, such as when performing a triceps extension or a hamstring curl. These types of movements tend to isolate a single muscle group and a single joint. In an open-chain movement, the end of the chain farthest from the body — usually the hand or foot, and referred to as the “distal aspect of the extremity” — moves freely and is not fixed to an object.
     
    When weight is added to an open-chain exercise, it is usually placed at the distal portion of the limb, such as the hand or foot. Examples of open-chain exercises include chest presses, biceps curls, leg curls and leg extensions.
     
    In the closed chain, movement at one segment produces movement at all the other joints. For example, during a squat, the movement at the knee joint is accompanied by movement at the hip and ankle joints. In essence, closed-chain exercises work multiple joints and multiple muscle groups at once.
     
    During closed-chain exercises, your hands or feet are in a constant, fixed position (usually on the ground), such as when performing pushups. In a closed-chain movement, the distal end of the extremity is fixed, emphasizing joint compression and, in turn, stabilizing the joints.
     
    As a result, closed-chain exercises are safer for your joints—especially the knee joint—because the force involved is compressive, meaning it actually stabilizes the joint and helps to strengthen it.
     
    In contrast, open-chain leg exercises — such as knee extensions or hamstring curls — produce shear force, which stresses the knee joint (and the ACL) and are more likely to result in injury.
     
    I typically refrain from having my clients use the knee-extension machine. This movement is performed with the thigh fixed to the machine, and the force generated by the quadriceps moves the tibia (shin bone) across the femur (thigh bone). I prefer the squat — a closed-chain exercise — in which the trunk, hip and knee extensors act as prime movers, moving the femur across the tibia, which (along with the foot) is the fixed distal segment. The squat is a safer, more real-world exercise, since it better stimulates motor recruitment patterns of the central nervous system (CNS), compared to the knee extension.
     
    This is not to say that open-chain exercises are neither safe or useful, because they often are. Some therapists will use open-chain exercises for rehabilitation and these exercises are also ideal when training for a sport that requires the use of open-chain activities, such as throwing a ball.
     
    I employ both open-chain and closed-chain exercises in my training sessions, but there is no doubt that I favor the closed-chain variety.
     
    Closed-chain exercises work many muscle groups at once, which means that you can get more return from the energy expended. Closed-chain exercises also better mimic activities of daily living, which means they improve your “functional” fitness. They’re also great for athletes because sports require the movement of multiple joints and muscles all at once. Open-chain exercises isolate joints and muscles in a way that is uncommon in many athletic movements or daily activities.
     
    Examples of closed-chain exercises include pushups, pull-ups, squats and lunges, all of which can be done with or without added weight.
     
    If an athlete, for example, uses an open-chain leg press in attempt to develop explosive strength for sprinting, they will never achieve optimal performance using this alone.
     
    However, alternating between open and closed-chain exercises serves to more fully develop both the CNS and the musculature due to the variety of recruitment patterns needed. An example would be performing both squats and leg presses, pull-ups and pull-downs, and/or pushups and chest presses, in the same workout.
     
    A variety of movements and exercises will achieve the best results, but the closed-chain exercises should comprise the bulk of your workouts.
  • Strength Training Can Prevent Falls

    Strength Training Can Prevent Falls

    According to a new report from the CDC, 1 in 4 Americans age 65 and older report falling each year, which accounts for the largest percentage of unintentional deaths.
     
    There were 18,000 fall-related deaths in 2007 and that rose to 30,000 in 2016. Over that span, the rate of deaths increased by an average of 3 percent annually. Moreover, there are 3 million fall-related emergency room visits annually. This is a worsening problem that needs to be addressed. 
     
    Being on multiple medicines, including blood thinners, can contribute to falling. However, reduced physical activity, plus age-related changes in gait and balance, also contribute to this problem.
     
    Balance and strengthening exercises can help prevent falls. Exercise makes your muscles stronger and more flexible, and it can also improve your balance.
     
    A comprehensive 2016 analysis by the British Journal of Sports Medicine found that exercise alone reduces the risk of falls in older adults by an average of 21 percent. What’s more, working out for more than three hours per week was linked to a 39 percent reduction in falls.
     
    As we age, our muscle mass declines. The way to thwart this is by performing resistance exercises. According to one Age and Ageing review, 1 in 3 adults age 60 and older suffer from severe muscle loss, called sarcopenia.
     
    The strength of the legs, hips and core are all critical to mobility. The loss of muscle mass and strength in the arms and upper body can also make it difficult to catch yourself if you trip and begin to fall.
     
    Focus on your body’s largest, most powerful muscle groups, such as your glutes, quads and hamstrings, while also performing single-leg and balancing exercises.
     
    A qualified personal trainer can help you perform the necessary exercises to strengthen your legs, hips, core, low back and upper body, as well as improve your coordination and mobility.
     
    Don’t wait until you (or your parents) begin falling to act. Be proactive and preventative.
     
    Get in Motion. Stay in Motion.
  • Is Your Weight Training Intensity Adequate?

    Is Your Weight Training Intensity Adequate?

    Through many years at the gym, I’ve often seen women using the same 5-pound dumbbells for a variety of exercises: chess presses, shoulder presses, rows, bicep curls, lateral raises, front raises and more. Since weights should be thought of as tools, this is tantamount to using a screwdriver for every task, when sometimes you need a hammer or a wrench.
     
    For example, the weight you use for a chest press should be heavier than the weight you use for a shoulder press, which should he heavier than the weight you use for a lateral raise.
     
    As you work out consistently, you should grow stronger over time, necessitating the use of heavier weights for each exercise. This is especially true in the early stages of a workout program, when strength gains are most pronounced.
     
    It’s not just women either. I’ve often seen men using the same 25-pound dumbbells for an exercise that they’ve been performing for years. They make no progress because their program is not built on progression.
     
    Your body is a demand-based system. That is, the more you demand of it, the more it will produce. If you don’t steadily, but incrementally, increase the demand, your workouts and your results will stagnate.
     
    Aside from the fact that you shouldn’t be lifting the same exact weight for a variety of exercises, you shouldn’t be lifting the same exact weight for the same exercise, week after week, month after month.
     
    In short, weight training is meant to be progressive. You shouldn’t be lifting the same amount of weight today that you did one year ago. You should have gotten stronger; you should have progressed.
     
    However, sometimes your body needs a break from heavy lifting. Take it easy once a week and work on muscular endurance instead of just strength. Give your muscles a break, while still remaining active in the gym.
     
    How do you know if you are (or are not) using a high enough weight, aka, working out at the proper intensity?
     
    First, let’s define intensity, which is based on the maximum number of repetitions that can be performed with a given weight. The one-repetition maximum (1RM) is an ideal baseline:
     
    • High Intensity = 80–100% of your 1-rep max (1RM); typically 1-5 reps
    • Medium Intensity = 60–80% of your 1-rep max (1RM); 6-12 reps
    • Low Intensity = 10–40% of your 1-rep max (1RM); 15 or more reps
     
    The National Strength and Conditioning Association (NSCA) provides the following guidelines:
     
    • Hypertrophy (muscle growth) = 6-12 RM
    • Strength = 6, or fewer, RM
    • Power = 1-2 RM
     
    In order for your muscles to undergo an adaptation from training (i.e., to grow stronger or bigger), they must be stressed by working against a weight/load/stimulus that is greater than what they are accustomed.
     
    Don’t stop an exercise simply because you have reached 10 or 12 reps. Perform each exercise to the point of momentary muscular failure, whether that’s 12, 10, eight or six reps.
     
    Increasing weight means a reduction of reps. If, for example, you can chest press 40-pound dumbbells 10 times to failure, that means you shouldn’t be able to press 50-pound dumbbells 10 times (if you can, you should be working out with the 50s, not the 40s). It’s likely that you can only press the 50s six times or eight times, or whatever it might be.
     
    If the current weight you are lifting isn’t challenging, you need to increase that weight. Strength training is meant to be challenging, because the whole point is to “overload” your muscles so they become stronger.
     
    Simply put, if you can do more than 12 repetitions, you should increase the weight. Everyone could stand to be stronger. 
     
    If you determine that it’s time to increase your resistance for a particular exercise, do this by adding no more than 10 percent at a time. For example, if you’re currently lifting 50 pounds, you’d increase that by five pounds to 55 pounds. This incremental increase should keep you safe and prevent injury. It’s important to maintain good form with a new, higher weight.
     
    Remember, if you don’t make your muscles work harder than they’re accustomed, they won’t get stronger (which is the whole point). If you train progressively, your muscles will grow stronger in order to meet the increasing demands you are placing on them.
     
    Lastly, recognize that some days you will feel like the Incredible Hulk, while on other days you will feel like a mere mortal. It’s okay; it’s all part of the process. Don’t beat yourself up over a bad training day. We all have them from time to time.