Hi Rick,
I read your post on crunches and I couldn't agree more. I substituted various planks for crunches a few months ago and my back feels better already. I read an article recently that said that if I do squats and deadlifts that I don't need any additional training for my core muscles. What are your thoughts?
Thanks,
Scott
Great question Scott. I just discussed this with one of our clients at the studio. Studies like this one by the Journal of Strength and Conditioning Research suggest that squats and deadlifts produce a stronger contraction in the core musculature than bridges, planks, and other core specific activities. The load used to produce the desired affect with the deadlifts and squats was 80% of the test subjects one repetition maximum. I know at our facility we work with some clients that can't immediately perform proper squats and deadlifts with that amount of weight. With these clients, we begin with the stability exercises such as bridges/planks. Once you can perform these big moves with an appropriate load, you can drastically reduce the amount of direct core training in your program.
Beginner- build a stable foundation and begin to develop strength in the big movements
Advanced- increase the load of your squats and deadlifts and reduce direct core training
Rick Mayo
Wednesday, October 29, 2008
Sunday, October 19, 2008
Exercise HELPS knee pain!
One thing that drives me absolutely batty is when a doctor prescribes ineffective, or worse yet, no exercise for knee pain (especially as it pertains to arthritis). One of our clients recently took her daughter, who plays competitive volleyball, to the orthopedist for knee pain and the Dr recommended that she do some "strengthening exercises for her knee". He then proceeded to give her an instructional DVD for Pilates! Seriously? Why not "Sweatin to the Oldies" with Richard Simmons? Jeez!
In this article from Reuters:
In most of the studies, the researchers found, people showed improvements in pain, physical function, walking speed, and balance after undergoing strength training. The majority of studies used a progressive approach, meaning patients were required to increase the intensity of their exercise as time went on (for example, lifting heavier weights). Three of the four studies that showed no significant effect for strength training did not use this progressive approach.
So not only did weight lifting ease knee pain, but it was only truly effective if the subjects used progressions (lifted more weight).
Guess what? The most effective exercises are squats and lunges. The two most misunderstood, yet maligned exercises. I can't tell you how many times a client has come back from the orthopedist with the prescription of: no squats or lunges. If you can't squat or lunge ever, you will never be able to walk or sit on the toilet! If performed properly, these are the two most effective leg exercises we can do.
I understand that not all Dr's spend loads of time studying and researching exercise and how it affects the body. It's just a shame that they may be suggesting that patients avoid the vary thing that could help them become pain free.
Rick Mayo
In this article from Reuters:
In most of the studies, the researchers found, people showed improvements in pain, physical function, walking speed, and balance after undergoing strength training. The majority of studies used a progressive approach, meaning patients were required to increase the intensity of their exercise as time went on (for example, lifting heavier weights). Three of the four studies that showed no significant effect for strength training did not use this progressive approach.
So not only did weight lifting ease knee pain, but it was only truly effective if the subjects used progressions (lifted more weight).
Guess what? The most effective exercises are squats and lunges. The two most misunderstood, yet maligned exercises. I can't tell you how many times a client has come back from the orthopedist with the prescription of: no squats or lunges. If you can't squat or lunge ever, you will never be able to walk or sit on the toilet! If performed properly, these are the two most effective leg exercises we can do.
I understand that not all Dr's spend loads of time studying and researching exercise and how it affects the body. It's just a shame that they may be suggesting that patients avoid the vary thing that could help them become pain free.
Rick Mayo
Sunday, October 12, 2008
The Original "The Biggest Loser"
We just kicked off our 4th annual Fall Back to Fitness Challenge at the gym. We have been hosting this weight loss challenge in various forms for the last 15 years. We used to name the winner of our 6week contest "The Biggest Loser". This was waaay before anyone had ever heard of the popular TV show of the same name. I'm not sayin that NBC copied us, but I'm just sayin.
I actually sat down and watched the show for the first time a few weeks ago. I have to admit that I was actually embarrassed for the "trainers" on the show. Don't get me wrong, I think the results of the contestants are fantastic. It's the training approach that makes me laugh. The first training session features the female trainer standing on her clients legs when they are performing a wall sit and screaming obscenities into their faces while they are on the verge of having a heart attack. I really wish one of those contestants would just eat that woman! Does everyone really think that you have to be a militant psycho to motivate people to make change? Is it really safe to have 400 lb clients that can barley walk a quarter of a mile jumping over a box, repeatedly? Is it true that the female trainer on the show really has a larger penis than the male trainer? You know you've wondered!
I hope that people at home that have never experienced working with a trainer don't watch this show and think that that is how personal training is supposed to look.
I am looking forward to the great stories of fat loss over the next six weeks at gym. I'll keep you posted.
Rick Mayo
I actually sat down and watched the show for the first time a few weeks ago. I have to admit that I was actually embarrassed for the "trainers" on the show. Don't get me wrong, I think the results of the contestants are fantastic. It's the training approach that makes me laugh. The first training session features the female trainer standing on her clients legs when they are performing a wall sit and screaming obscenities into their faces while they are on the verge of having a heart attack. I really wish one of those contestants would just eat that woman! Does everyone really think that you have to be a militant psycho to motivate people to make change? Is it really safe to have 400 lb clients that can barley walk a quarter of a mile jumping over a box, repeatedly? Is it true that the female trainer on the show really has a larger penis than the male trainer? You know you've wondered!
I hope that people at home that have never experienced working with a trainer don't watch this show and think that that is how personal training is supposed to look.
I am looking forward to the great stories of fat loss over the next six weeks at gym. I'll keep you posted.
Rick Mayo
Friday, October 3, 2008
Can Crunches Hurt Your Back?
Absolutely. According to Dr. Stuart M. McGill, professor of spine biomechanics at the University of Waterloo and author of Ultimate Back Fitness and Performance, spinal flexion (rounding the lower back) is a key contributor to disc herniations. Think about it. When do you “throw your back out”? Normally, when you are bending forward (spinal flexion). This is the exact motion that occurs during crunches and sit-ups.
The common misconception is that your core is only the group of visible muscles that you see on the models in Bowflex commercials. The truth is that your core is comprised of several muscles that work together to stabilize and protect the spine against external forces. Because the true function of the core is to brace the spine, planking exercises are far more effective at working your core and strengthening your back than crunches.
Do you sit for extended periods of time at your desk or in your car? If you are like most, the answer is yes. The last thing you want to do if you spend large amounts of time in a forward flexed position (sitting) is reinforce that poor posture with an exercise. Planking will teach your core to stabilize your spine in the optimal position.
Do you golf? By tightening your six pack muscles, you are essentially shortening your abdominal wall. This shortening can limit your thoracic mobility and thus reduce your ability to rotate. Last time I checked, rotating was kind of important to your golf game!
I know what you are thinking. What if I just care about getting a washboard stomach? Fear not my faithful cruncher- your regular exercises like squats, lunges, push-ups, etc. will work your abs enough to make you proud next summer. Throw in a few planking exercises for spinal health and you are good to go.
Remember, if you really want great looking abs, you must have very low levels of body fat. There is one certain exercise that you should perform every single day. This magic exercise is aptly named Push-Backs and it involves pushing away from the table a little earlier that you normally would. This is the only thing that I guarantee will make your abs look great!
Rick Mayo
The common misconception is that your core is only the group of visible muscles that you see on the models in Bowflex commercials. The truth is that your core is comprised of several muscles that work together to stabilize and protect the spine against external forces. Because the true function of the core is to brace the spine, planking exercises are far more effective at working your core and strengthening your back than crunches.
Do you sit for extended periods of time at your desk or in your car? If you are like most, the answer is yes. The last thing you want to do if you spend large amounts of time in a forward flexed position (sitting) is reinforce that poor posture with an exercise. Planking will teach your core to stabilize your spine in the optimal position.
Do you golf? By tightening your six pack muscles, you are essentially shortening your abdominal wall. This shortening can limit your thoracic mobility and thus reduce your ability to rotate. Last time I checked, rotating was kind of important to your golf game!
I know what you are thinking. What if I just care about getting a washboard stomach? Fear not my faithful cruncher- your regular exercises like squats, lunges, push-ups, etc. will work your abs enough to make you proud next summer. Throw in a few planking exercises for spinal health and you are good to go.
Remember, if you really want great looking abs, you must have very low levels of body fat. There is one certain exercise that you should perform every single day. This magic exercise is aptly named Push-Backs and it involves pushing away from the table a little earlier that you normally would. This is the only thing that I guarantee will make your abs look great!
Rick Mayo
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