Motion Health & Fitness

Tag: movement

  • Here’s Why Rotational Exercises Are So Critical

    Here’s Why Rotational Exercises Are So Critical

    Look around any gym and you’ll see workout enthusiasts performing some very common exercises, such as the bench press, shoulder press, pull downs, rows, bicep curls, squats and lunges, for example. However, all of these exercises occur in just two planes of motion: sagittal (mostly) and frontal.
     
    Yet, human movement occurs in all three planes of motion: sagittal, frontal and transverse. Nevertheless, many people forget about or ignore the transverse plane, which is ill-advised. In fact, it is the most overlooked plane of motion.
     
    Let’s quickly examine the three planes of movement:
     
    The sagittal plane divides the body into left and right halves, using an imaginary line. Any forward or backward movement occurs in the sagittal plane.
     
    The frontal plane divides the body into front and back halves. Any lateral (side) movement occurs in the frontal plane.
     
    Last, but certainly not least, the transverse plane divides the body into superior (upper) and inferior (lower) halves. Rotational movements, such as spinal and limb rotation, occur in the transverse plane.
     
    Certain activities — such as swinging a golf club, a baseball bat or a tennis racket and throwing a punch, for example — generate spinal rotation in the transverse plane.
     
    Exercises that focus on rotation and anti-rotation are critical to good spinal health and stability. Anti-rotation exercises create stability through the core, without moving at the spine. In essence, these exercises create the necessary strength to prevent trunk rotation from occurring when it shouldn’t.
     
    One of the main functions of the core is to stabilize the spine and pelvis, which enhances power transfer and reduces shear loading on the spinal disks. Ultimately, a strong and functional core reduces injuries by stabilizing the spine.
     
    On the other hand, a weak core leads to general weakness. The point of having a strong core is not have “ripped abs.” The point is to have greater strength and stability when performing all functional, daily movements and exercises.
     
    For example, the limiting factor when performing a standing cable chest press is a lack of core strength and stability, not a lack of chest and shoulder strength.
     
    Human movement is a complex interplay of all three planes of motion, so rotational training shouldn’t be an afterthought.
     
    Exercises such as the side plank and bird dog are fundamental to any good workout program. There are even more advanced exercises that can be be added to your program over time.
     
    Your trainer or strength coach should be incorporating rotational training into your program. Regardless of your fitness level or goals, your trainer must understand the importance of transverse-plane movement to help you maximize your performance and to reduce the chance of injury during your day-to-day life.
     
    If you need assistance with this, I can help. The functional training programs I utilize place great emphasis on training in the transverse plane. This will help build your core strength, stabilize your spine and improve your ability to move well.  
     
    Get in Motion. Stay in Motion.
  • Don’t Fall Prey to Sitting Disease!

    Don’t Fall Prey to Sitting Disease!

     

    The Benefits of Standing vs Sitting

    The Mayo Clinic conducted a 10-year, $20 million research study on nutrition, activity and behavior related to weight management and obesity prevention.
     
    The research determined that sedentary environments are a primary contributor to the rise in obesity that increases health costs and takes a toll on quality of life.
     
    This research supported the value of N.E.A.T. (Non-Exercise Activity Thermogenesis), which is all the calories one burns while doing normal, non-exercise activity.
     
    Much of our health depends upon adequate, regular movement. In fact, all movement counts toward our health, and non-exercise activity is crucial. Our bodies were designed to move and when we don’t, our physical health deteriorates.
     
    One culprit driving the obesity epidemic is “sitting disease.” Most of us spend 10-15 hours a day just sitting!
     
    No matter how much you exercise, sitting for excessively long periods of time is a risk factor for early death, according to a 2017 study in Annals of Internal Medicine.
     
    There’s a direct relationship between time spent sitting and your risk of early mortality of any cause, researchers said, based on a study of nearly 8,000 adults. As your total sitting time increases, so does your risk of an early death.
     
    The positive news: people who sat for less than 30 minutes at a time had the lowest risk of early death.
     
    Replacing a few hours of sitting at your desk with standing can lead to significant health benefits over time. In addition to the cardiovascular and musculoskeletal benefits, there is also a significant difference in calories burned.
     
    A study by the BBC and the University of Chester found remarkable health benefits of standing versus sitting. Standing caused participants to have a much higher heart rate (around 10 beats per minute higher), which adds up to burning about 50 calories more per hour versus sitting. Over a year, that adds up to about 30,000 more calories or 8 pounds of fat.
     
    There are many documented benefits of standing, such as reducing your risk of type 2 diabetes, cardiovascular disease, certain types of cancer and back pain.
     
    The general rule is to not sit more than 30 minutes without standing or getting up and moving. Set an alarm on your watch, phone or computer to remind you to get up after you’ve been sitting for 30 minutes. Move around or walk for five minutes to help reduce the health risks from all that sitting.
     
    Get in Motion. Stay in Motion.