Exercise Technique Article Series, 9

Core training is very important---actually it is the foundation for all other fitness training. "Six-pack" abdominals are a small part of the total core area. Formally called the rectus abdominis, this is the part of the abs that runs down the front of the abdomen.

One of the fringe benefits of fitness is that you look and feel better. If you do this superset 3 times per week, 3 sets/15-25 repetitions, you will be on your way to building your "six-pack." There's one catch---you MUST eat properly or you will only have a layer of fat hiding your muscular abs! So, here's the superset:

Ab ball curl ups followed immediately by Captain's Chair Knee-ups or Hanging Leg Raises----Rest 1 minute and repeat the superset.

The Captain's Chair is the apparatus where you support the weight of your body with your forearms (allowing your legs to hang) and then you lift your knees/straight legs up towards your chest.

Once 3 sets becomes easy, add weights to further challenge your muscles.

Oh yeah, don't forget about the other areas of your core like the obliques, low back and pelvic area.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 8

Middle-aged and older adults can definitely benefit from anaerobic exercise. Traditional lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive.

Aerobic exercise is an activity that is done continuously for more than 2 straight minutes. But, research has proven that the benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise.


According to research, low-intensity walking for 30 minutes, 5 days a week, is not adequate enough to delay heart disease and premature death. The research was performed using 2000 men, ages 45 to 59, over a ten year period. The men had no initial signs of heart disease. The men's exercise was measured using low (walking and bowling), moderate (golf and dancing) and high levels (running and swimming).

The number of deaths that occured during the 10 year period was 252. Of that amount, 75% were linked to heart disease and stroke. and 25% was linked to cancer.

The conclusion of the study was this: low and moderate intensity exercise failed to reduce premature death from heart disease. Only the high-intensity anaerobic exercise lowered death rates.

Older adults may not be able to perform at the same intense exercise levels of 20 or 30 year olds, but they can certainly do high-intensity anaerobic exercise adjusted for their age.

Anaerobic exercise should be eventually added to older adults' fitness programs.

Progressing from low to high intensity will prevent injury and prepare the body for more intense exercise. A doctor's clearance should be obtained before high-intensity anaerobic exercise begins.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 7

Cardio exercise doesn't have to be aerobic. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes.

Favorite aerobic exercises are done on the treadmill (walking, running, jogging), bike, elliptical and stair-stepper. Unless you want to run long distance races, you don't need to do aerobic exercise to improve your body's ability to process oxygen and improve your heart and lung function.

Anaerobic exercise is all you need to improve heart/lung function and increase your body's oxygen intake. Anaerobic exercise, like sprinting and weightlifting, requires you to lessen the intensity or rest for less than 2 minutes. Interval training is a great way to do cardio exercise. There is much research to show that interval training sessions are superior to continuous aerobic sessions.

You will get better fat loss results and more improved heart/lung health doing interval training. All you need is 20 minutes per interval session (you can go longer as your conditioning improves). One way to do intervals is to sprint for 30 seconds followed by a 60 second walk or jog (you could do the same on a bike or elliptical).

That would be one interval. Repeat this pattern for 20 minutes and then cooldown for 5 minutes. For those who are crunched for time, interval training is what the doctor ordered.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 6

The stability ball is one of the most versatile and cost effective pieces of exercise equipment. You can take it with you and do exercises at home, work or on vacation. Doing your ab crunches on the stability ball is superior to the traditional floor crunches.

According to researchers in the Department of Kinesiology at Occidental College in Los Angeles, crunches performed by 41 test subjects on the stability ball showed significantly greater abdominal muscle activation than the traditional floor crunches.

I recommend doing the ab ball curl up instead of crunches to avoid low back injuries.

The results found heightened activity in the upper rectus abdominis, lower rectus abdominis and external oblique activity by 31%, 38% and 24%, respectively, when compared with the traditional floor crunch. The rectus abdominis muscles are affectionately called the "six-pack" of the abdominal region.

There is also another great reason to do your ab curl ups on the stability ball: you achieve a greater range of motion during the exercise because you are able to go back further and extend your trunk along the contours of the ball. When you first try ball curl ups, it will feel very unstable to you. Don't let that stop you---you will adjust to this exercise!

In part 7 of this series, I will a different kind of cardio exercise.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 5

You can accomplish your cardio workout goal in 20 minutes per session by increasing and varying the intensity. It is called High Intensity Interval Training (HIIT). It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.

The danger of doing cardio exercise at the same pace (like 65% of your max heart rate) and same time period is that your body adapts and conserves energy.

By doing HIIT, your body doesn't have a chance to adapt, and you burn more calories and fat in a shorter period of time. HIIT also raises your heart rate faster and keeps your metabolism elevated longer after your workout. So how does HIIT work? Here is an example:

1) Use any cardio activity like the treadmill, bike, elliptical, etc.

2) Warmup on the treadmill for 5 minutes. Exercise at 85% of your maximum heart rate for 1 minute. Then walk or jog for 1 minute to recover. Complete this cycle for 20 minutes increasing the intensity each time.

Intensity can also be increased by using an incline on the treadmill or increasing the resistance on the bike. You should vary your intervals each workout to keep your body guessing. Cool down for 5 minutes and do static stretches after your workout.

You should get medical clearance from your doctor before starting this type of exercise. If you are a beginner, you can still do interval training. Beginners can do intervals at lower intensities. All it takes is 20 minutes to exercise!

In part 6 of this series, I will detail a better way to strengthen and tone your abdominal muscles.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 4

The deadlift exercise is probably seen as a grunting, strongman contest type exercise, but it should be a part of your training program. It has many benefits which include:

1) It works many large muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps and hip flexors. Your forearms and trunk stabilizers are also recruited to a lesser degree.

2) The deadlift is a multi-joint exercise covering three joints with extension occuring at the hip, knee and ankle joints. Multi-joint exercises will give you greater strength gains and hypertrophy (muscle growth). The deadlift is also great for working the hamstrings which helps lessen the risk of knee anterior cruciate ligament (ACL) injuries.

3) The deadlift is a great functional exercise. It mimics every day activity such as bending over and lifting objects.

I will cover the biomechanics of the conventional style deadlift.



1) The grip of the bar (closed, alternate grip) is outside of the legs with the feet about shoulder width apart and slightly turned outward. Keep your head up and chest out.

2) The legs should be flexed (like the squat position) and the bar should be as close to the shins as possible. Your back posture should be straight. DO NOT ROUND YOUR BACK AT ANY POINT OF THE LIFT. Your feet should always be flat on the floor and pushing from the heels.

3) Pull the weight up by extending at the knees (exhale during the pulling phase). The hips and shoulders should move at the same pace. The shoulders should be above or slightly in front of the bar.

At the end of the lift, thrust your hips forward and abduct your lats. The hip and knee joints should be fully extended. If your knees are moving from side to side (shaking), you are lifting too much weight.

4) To lower the weight to the floor, flex your hips and knee joints (you will end in the squat position). Inhale as you lower the weight. That is one repetition.

5) The deadlift will require more rest between sets because so many major muscles are engaged.

There are some circumstances where the deadlift may not be appropriate for you. If you have lower back problems, you would need your doctor's clearance before exercising with the deadlift. There are also many variations of the deadlift. Dumbbells and other specialized bars can be used to perform the deadlift.

In the part 5 of this series, I will detail an effective cardio workout.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 3

The row exercise has many variations. I will cover the seated row exercise. For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside.

The back muscles targeted during the seated row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids.



Follow these steps to properly execute the seated row exercise:



1) Maintain the natural arch in your spine throughout the exercise. Sit up straight (with your chest and head up at all times), draw your navel in toward your spine and retract your shoulder blades together pulling them back and down.

Pull the weight back with your shoulders first in order to activate your back muscles. You don't want the seated row to turn into an arm exercise.

2) Don't lock your knees when resting your feet on the platform. Keep your legs slightly bent.

3) Keeping your elbows close to your body, pull the weight towards your midsection to work the larger latissimus dorsi muscles more . A high pull will give more work to the smaller back muscles.

4) Keep all movements smooth when pulling the weight and reversing the motion. That is one repetition.

The next article in this series will cover the deadlift exercise.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 2

The squat exercise (with or without weights) should be a part of your workout regimen. It is an exercise that requires leg strength, core strength and good posture. It is a great exercise to build muscle and burn fat. And, squatting is something we do in every day life. Unfortunately, the squat exercise has gotten a bad rap from some people.

Some have experienced injury from doing the squat exercise because of incorrect technique or from "maxing out" on the squat. I don't ever recommend "maxing out." You're asking for low back and knee injuries if you do "max out."



1. Get a tight grip with the bar resting on your shoulders. Your elbows should be pointed downward to help you keep your upper back (trapezius muscles) contracted and to keep your back from rounding.

Lift the bar off the rack, step back and stand with your feet a little wider than shoulder width. The toes should be turned slightly outward to keep undue pressure off of your knees.

2. Take a deep breath and begin the lift. Push your head and shoulders up and back (keeps the bar from coming forward) and push your hips back as you bend your knees. The bar, knees and feet should be in a vertical line.

Maintain the normal arch in your lower back at all times while keeping your posture as upright as possible (don't let your shoulders fall forward). You don't have to lower your thighs to below parallel.

3. Don't let your knees cave in at any point in the squat exercise. As you lower the bar, try to push your feet outward without actually moving them.

This will keep your knees aligned properly. Once you have lowered to the desired squat position, contract your glutes and thighs and explode upward to the starting position and exhale. You have done one repetition!

Don't substitute the squat exercise with lunges, leg presses, leg extensions, etc. Instead, supplement the squat exercise with these other leg exercises. And, there are many variations of the squat exercise such as single-leg squats, body-weight squats, dumbbell squats and prisoner squats.

In part 3 of this series, I will cover correct technique for the seated row exercise.

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Mark Dilworth, BA, PES
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Exercise Technique Article Series, 1

During this article series, I will concentrate on showing you how to do exercises correctly. One of things I see most as a trainer is people not doing exercises the right way. This will almost certainly lead to injuries at some point.

The first thing you want to do during an exercise is to stabilize your spine. You do this by drawing in your navel toward your spine to activate your internal weight belt (transversus abdominis).



There is also a great exercise that will protect your spine---BACK EXTENSIONS.



Strengthening your back muscles are very important for obvious reasons. Seventy to 80% of Americans have back pain (many times low back pain) at some point. The way to protect against this is to strengthen your body's core.

To specifically protect your spine, you should do back extensions (with weights for the advanced). Back extensions target the erector spinae muscle group surrounding the spine. Your hamstrings also contract strongly during the back extension exercise and assist the erector spinae.

It is important to perform this exercise correctly or you will end up with the very thing you are trying to avoid----BACK PAIN OR INJURY. The technique error I see most in those doing back extensions is hyperextension of the back.

Hyperextension happens when you continue lifting your upper body past the point of a straight line (your back, hips and lower legs should line up). The picture shows correct technique. Hyperextension will compress your vertebral discs. This important exercise should be included with your other back exercises such as rows and lat pulldowns.

In part 2 of this series, I will cover correct technique for the squat.

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Mark Dilworth, BA, PES
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Flexibility Article Series, 4

In part 4 of this series, I will cover rehabilitative flexibility. The initial recovery period from a serious injury begins with you working with a physical therapist.

This article will primarily cover what you must do to regain the flexibility and strength of the injured area. Keep in mind that the rehabilitation process is a team approach---you, your physical therapist and your personal trainer.

You should rehabilitate the injured area as follows:

1. Restore the range of motion.
2. Restore flexibility and strength of the injured area.
3. Regain balance lost because of the injury.

You should proceed with caution when you begin any exercise. Stop any exercise that causes pain. Continuing an exercise in pain will only set your rehabilitation back.

Restoring the range of motion is critical because it lays the groundwork for future training. Range of motion should be restored in all 3 planes of motion.

For example, if you had a knee injury, you might have to begin your exercises with partial range of motion (working towards full range) in one plane. You would gradually work towards including exercises that required sideways, rotating, twisting or turning actions.

Once range of motion is restored, you can then begin to introduce light weight training exercises and stretching exercises to strengthen the injured muscles, tendons and ligaments.

It is also important to stretch and strengthen the areas around the injured area. Use of machine weights, isometric exercises (the injured area contracts but doesn't move), resistance bands or bodyweight exercises are all good in the rehabilitation process.

Balance and proprioception (limb position sense in 3D space) must be restored or the injury will probably reoccur. When a part of the body is injured, the nerve cells in that area are also damaged.

This affects your control and the stability of the joint structures. Once you have regained some strength and flexibility, you should begin to do balance exercises.

You could start with simple exercises like walking in a straight line and progress to one-legged or closed-eyed exercises. You would then gradually progress to stability ball exercises, foam cushion exercises, BOSU exercises, etc.

The rehabilitation process can not be rushed. Trying to come back too fast from an injury will almost certainly lead to reinjury.

For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.

Mark Dilworth, BA, PES
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Flexibility Article Series, 3

When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people.

As was discussed in part 2 of this series, static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.

You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.

Here is an example of a SMFR hamstring exercise:



1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.

In the final part(4) of this series, I will cover rehabilitative flexibility.

For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.

Mark Dilworth, BA, PES
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Flexibility Article Series, 2

When someone says, "You need to stretch out before you workout," what does that mean? Well, you might get five different answers from five people. First, you need to know the different kinds of stretches available to you.

Then, depending on your exercise goals, choose the best flexibility program for you. You might need assistance from a fitness professional if you are a beginner or you are rehabilitating an injury. Let's start by defining the different types of stretches:

Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:



1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.

2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.

3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength.

The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times.



4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing.

Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.

Static stretches should be done after your workout to return your muscles to their normal length.

Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:

1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.

2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.

3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.

In part(3) of this series, I will cover self myofascial release techniques.

For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.

Mark Dilworth, BA, PES
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Flexibility Article Series, 1

You should perform flexibility exercises everyday to help your body feel and perform better. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint.

Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.

Summary of Benefits of Flexibility Training:

1. Corrects muscle imbalances
2. Increases joint range of motion
2. Relieves joint stress
3. Decreases excessive tension of muscles
4. Maintains the normal functional length of all muscles
5. Helps to achieve optimum neuromuscular efficiency

Different Types of Stretching:

Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:

1. Passive
2. Active
3. Proprioceptive Neuromuscular Facilitation(PNF)
4. Isometric

Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility.

1. Ballistic
2. Dynamic
3. Active Isolated

In part 2 of this series, I will define and discuss the importance and timing of static and dynamic stretching.

For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.

Mark Dilworth, BA, PES
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