There are many great abdominal exercises such as ab ball curl ups, captain's chair knee-ups/leg raises and hanging leg raises. There are also some abdominal exercises that you are better off not doing. Here are a few that you are probably familiar with:
1) Situps - There is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps. This often leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer abdominal exercises like ab ball curl ups. You will also get a greater range of motion when doing ab ball curl ups.
2) Avoid doing abdominal exercises with gadgets like the "Ab Roller" and "Torso Track" because they can also create muscle imbalances. My general rule about fitness gadgets is this: YOU DON'T NEED THEM SO SAVE YOUR MONEY! You will also get better results by not doing abdominal exercises on machines. Machines stabilize your body for you and don't allow you to move your body naturally (functionally).
Of course, if you don't eat right, the ripped abs that you develop will be covered up by layers of fat. You can never leave good nutrition out of the fitness picture!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, January 31, 2008
Running On A Treadmill Or In A 10K Run? You Need Good Mechanics
If you want to improve your running efficiency or running speed, you must first master the basic mechanics of running. I see many people "fighting themselves" when they run because of terrible running mechanics! Bad running mechanics can also lead to injuries. Running mechanics have three main components: Posture, Arm Action and Leg Action. Listed below are some key checkpoints of proper running mechanics:
Checkpoints for proper running posture:
1. At maximum speed, the head should be held high. Also, the head should never sway from side to side and the jaws should be relaxed.
2. The head should be in line with the torso and the torso should be in line with the legs at all times.
3. There should be a slight body lean when starting and accelerating. At maximum speed, which usually takes about 4-5 seconds, the body is more straight up with tall hips.
4. The feet should be dorsiflexed (pointed up) at all times except when striking the ground. Feet should strike the ground on the balls of the feet.
Checkpoints for proper arm action:
1. Use the shoulders (and not the elbows) to pump the arms as fast as possible if you are trying to increase speed. When you are in the middle of a long distance run, good arm action can make a big difference in your performance. The hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.
2. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.
Checkpoints for proper leg action:
1. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.
2. The knee raises up to where the thigh is almost parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).
3. At top speed, the drive (pushing) leg should be fully extended to the ground.
It's a good idea to practice good running mechanics at all times until it becomes second nature to you.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Checkpoints for proper running posture:
1. At maximum speed, the head should be held high. Also, the head should never sway from side to side and the jaws should be relaxed.
2. The head should be in line with the torso and the torso should be in line with the legs at all times.
3. There should be a slight body lean when starting and accelerating. At maximum speed, which usually takes about 4-5 seconds, the body is more straight up with tall hips.
4. The feet should be dorsiflexed (pointed up) at all times except when striking the ground. Feet should strike the ground on the balls of the feet.
Checkpoints for proper arm action:
1. Use the shoulders (and not the elbows) to pump the arms as fast as possible if you are trying to increase speed. When you are in the middle of a long distance run, good arm action can make a big difference in your performance. The hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.
2. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.
Checkpoints for proper leg action:
1. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.
2. The knee raises up to where the thigh is almost parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).
3. At top speed, the drive (pushing) leg should be fully extended to the ground.
It's a good idea to practice good running mechanics at all times until it becomes second nature to you.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, January 30, 2008
Prevention Of Hamstring Injuries Is The Best Cure
There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution.
Similarly, weak hamstrings can lead to other serious injuries. For example, female athletes tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running.
This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL.
Therefore, quadricep dominant muscle work demonstrated by any athlete places excessive stress (and many times serious injury) on the ACL.
Every athlete runs a higher risk of serious knee injury when the quadriceps are significantly stronger than the hamstrings. The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
The athlete is also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors. Below is a good hip flexor stretch:
Bridges are a good exercise to activate the glutes.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and russian hamstring curl.
Injury prevention is definitely better than the cure!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Similarly, weak hamstrings can lead to other serious injuries. For example, female athletes tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running.
This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL.
Therefore, quadricep dominant muscle work demonstrated by any athlete places excessive stress (and many times serious injury) on the ACL.
Every athlete runs a higher risk of serious knee injury when the quadriceps are significantly stronger than the hamstrings. The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
The athlete is also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors. Below is a good hip flexor stretch:
Bridges are a good exercise to activate the glutes.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and russian hamstring curl.
Injury prevention is definitely better than the cure!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, January 28, 2008
Shape Up Your Glutes, 3
In this part of the glutes series, I will detail the functions of the gluteus maximus, gluteus medius and gluteus minimus. First, understand that every muscle must load in all three planes of motion before they can unload with maximal force.
The glutes are no different in this regard, although one of the principle roles of the glutes are to eccentrically decelerate the forces generated by gravity, momentum and ground reaction forces.
Let's look at the functions of the gluteus maximus, gluteus medius and gluteus minimus:
1. First, the gluteus maximus is the largest muscle in the body (Wow!). It originates at the ilium (posterior crest), sacrum (posterior) and lumbar fascia. It inserts into the femur (gluteal line, or rear) and tibia (lateral condyle). The primary function of the gluteus maximus is to extend the hip (moving the thigh to the rear). A summary of the gluteus maximus' muscle contractions are:
Concentric (force production) - Accelerates hip extension and external rotation
Isometric (stabilizes force) - stabilizes tibial internal rotation
Eccentric (force reduction) - decelerates hip flexion and internal rotation
2. The primary role of the gluteus medius and gluteus minimus is to abduct the hip. Abduction separates your legs away from the midline of the body. The minimus lies underneath the medius. They both originate at the ilium and insert into the femur (greater trochanter, or side).
Abduction occurs during any athletic movement requiring you to move from side to side such as playing the infield in baseball, defense in basketball and football, and ice skating.
The gluteus medius and gluteus minimus also have critical roles in gait (walking) because they stabilize the pelvis. This prevents the pelvis from tilting sideways when you are balancing on one foot. A summary of the gluteus medius' and gluteus minimus' muscle contractions are:
Concentric (force production) - accelerates hip abduction and internal rotation
Isometric (stabilizes force) - stabilizes the lumbo-pelvic-hip complex
Eccentric (force reduction) - decelerates hip adduction and internal rotation
The gluteus maximus, gluteus medius and gluteus minimus are sometimes called the "gluteal deltoid" because together they form the same shape as the deltoid muscles of the shoulder. The gluteal deltoid also performs similarly to the shoulder's deltoids. The deltoids move the shoulder through all planes and the gluteal deltoid does the same for the lower extremities.
In part 4 of the glutes series, I will look at exercises that primarily strengthen the gluteus maximus, gluteus medius and gluteus minimus.
Glutes Series, Part 1
Glutes Series, Part 2
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The glutes are no different in this regard, although one of the principle roles of the glutes are to eccentrically decelerate the forces generated by gravity, momentum and ground reaction forces.
Let's look at the functions of the gluteus maximus, gluteus medius and gluteus minimus:
1. First, the gluteus maximus is the largest muscle in the body (Wow!). It originates at the ilium (posterior crest), sacrum (posterior) and lumbar fascia. It inserts into the femur (gluteal line, or rear) and tibia (lateral condyle). The primary function of the gluteus maximus is to extend the hip (moving the thigh to the rear). A summary of the gluteus maximus' muscle contractions are:
Concentric (force production) - Accelerates hip extension and external rotation
Isometric (stabilizes force) - stabilizes tibial internal rotation
Eccentric (force reduction) - decelerates hip flexion and internal rotation
2. The primary role of the gluteus medius and gluteus minimus is to abduct the hip. Abduction separates your legs away from the midline of the body. The minimus lies underneath the medius. They both originate at the ilium and insert into the femur (greater trochanter, or side).
Abduction occurs during any athletic movement requiring you to move from side to side such as playing the infield in baseball, defense in basketball and football, and ice skating.
The gluteus medius and gluteus minimus also have critical roles in gait (walking) because they stabilize the pelvis. This prevents the pelvis from tilting sideways when you are balancing on one foot. A summary of the gluteus medius' and gluteus minimus' muscle contractions are:
Concentric (force production) - accelerates hip abduction and internal rotation
Isometric (stabilizes force) - stabilizes the lumbo-pelvic-hip complex
Eccentric (force reduction) - decelerates hip adduction and internal rotation
The gluteus maximus, gluteus medius and gluteus minimus are sometimes called the "gluteal deltoid" because together they form the same shape as the deltoid muscles of the shoulder. The gluteal deltoid also performs similarly to the shoulder's deltoids. The deltoids move the shoulder through all planes and the gluteal deltoid does the same for the lower extremities.
In part 4 of the glutes series, I will look at exercises that primarily strengthen the gluteus maximus, gluteus medius and gluteus minimus.
Glutes Series, Part 1
Glutes Series, Part 2
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Saturday, January 26, 2008
Have High Blood Pressure? Be Careful With Energy Drinks!
If you don't know my take on dietary supplements by now, then here it is again---GET THE NUTRITION AND ENERGY YOU NEED FROM FOOD CONSUMPTION FIRST! Supplements are just that--supplements! Besides the safeness of food, you'll save yourself alot of money.
Researhers have completed a small study dealing with the effects of energy drinks on people with high blood pressure. The results of the study prompted researchers to advise people with high blood pressure or heart disease to avoid energy drinks because they could impact blood pressure or effect medications. These energy drinks generally have high levels of caffeine and taurine which can effect heart function and blood pressure.
The person who led the study had this to say:
"We saw increases in both blood pressure and heart rate in healthy volunteers who were just sitting in a chair watching movies. They weren't exercising. They were in a resting state," James Kalus of Henry Ford Hospital in Detroit, who led the study, said in an interview. The increases did not rise to dangerous levels in the group of 15 healthy volunteers, whose average age was 26, the researchers said.
But the increases potentially could be significant in people with cardiovascular disease or those taking drugs to lower heart rate or blood pressure, they told a meeting of the American Heart Association in Orlando, Florida.
The study participants were asked not to consume other forms of caffeine for two days before starting the study and then throughout a study in which they consumed two cans of energy drinks daily over seven days. Each can contained 80 milligrams of caffeine and 1,000 milligrams of taurine.
The volunteers' heart rates rose by about 8 percent on the first day and 11 percent on the seventh day.
Maximum systolic blood pressure -- the top number in blood pressure readings that represents pressure while the heart contracts -- rose by 8 percent on the first day and 10 percent on the seventh day, the study showed.
Diastolic blood pressure -- the bottom number that gives the pressure when the heart relaxes between beats -- rose by 7 percent on the first day and 8 percent on the seventh day.
Kalus said the study did not address possible health effects from the way some people consume these drinks, such as mixing them with alcohol.
Again, PRIMARILY GET THE NUTRITION AND ENERGY YOU NEED FROM FOOD CONSUMPTION!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Researhers have completed a small study dealing with the effects of energy drinks on people with high blood pressure. The results of the study prompted researchers to advise people with high blood pressure or heart disease to avoid energy drinks because they could impact blood pressure or effect medications. These energy drinks generally have high levels of caffeine and taurine which can effect heart function and blood pressure.
The person who led the study had this to say:
"We saw increases in both blood pressure and heart rate in healthy volunteers who were just sitting in a chair watching movies. They weren't exercising. They were in a resting state," James Kalus of Henry Ford Hospital in Detroit, who led the study, said in an interview. The increases did not rise to dangerous levels in the group of 15 healthy volunteers, whose average age was 26, the researchers said.
But the increases potentially could be significant in people with cardiovascular disease or those taking drugs to lower heart rate or blood pressure, they told a meeting of the American Heart Association in Orlando, Florida.
The study participants were asked not to consume other forms of caffeine for two days before starting the study and then throughout a study in which they consumed two cans of energy drinks daily over seven days. Each can contained 80 milligrams of caffeine and 1,000 milligrams of taurine.
The volunteers' heart rates rose by about 8 percent on the first day and 11 percent on the seventh day.
Maximum systolic blood pressure -- the top number in blood pressure readings that represents pressure while the heart contracts -- rose by 8 percent on the first day and 10 percent on the seventh day, the study showed.
Diastolic blood pressure -- the bottom number that gives the pressure when the heart relaxes between beats -- rose by 7 percent on the first day and 8 percent on the seventh day.
Kalus said the study did not address possible health effects from the way some people consume these drinks, such as mixing them with alcohol.
Again, PRIMARILY GET THE NUTRITION AND ENERGY YOU NEED FROM FOOD CONSUMPTION!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, January 25, 2008
Lose Fat Weight, Not Muscle Weight!
Burning more calories every day will help you reach your fitness goals sooner. Body composition is the key to physical fitness. Stated another way, how much lean muscle mass does your body have in relation to fat mass.
One major fitness goal should always be to decrease fat mass to an acceptable level. Building muscle while simultaneously reducing body fat will insure long-term fitness success. Building muscle mass will also speed up your metabolism and burn more daily calories.
If you lose major poundage without strength training, most of your weight loss will be muscle mass. That is why you see some people who are "skinny-fat" (skinny with high body fat). The goal should be to have a lean and toned body. Therefore, you need to strength train 2-3 times per week.
Here is an example of losing weight the right way:
This person weighed 210 pounds, with 30% body fat
(lean mass = 147 lbs. and fat mass = 63 lbs.)
Exercise program results:
Weight: 195 pounds, 25% body fat
(lean mass = 146 lbs. and fat mass = 49 lbs.)
This person's exercise program was very successful! He lost 15 total pounds with only 1 lost pound of muscle. That means the other 14 pounds lost was fat! He was able to do this because he combined good nutrition with strength training and cardio exercise. Now, muscle up and lose fat weight!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
One major fitness goal should always be to decrease fat mass to an acceptable level. Building muscle while simultaneously reducing body fat will insure long-term fitness success. Building muscle mass will also speed up your metabolism and burn more daily calories.
If you lose major poundage without strength training, most of your weight loss will be muscle mass. That is why you see some people who are "skinny-fat" (skinny with high body fat). The goal should be to have a lean and toned body. Therefore, you need to strength train 2-3 times per week.
Here is an example of losing weight the right way:
This person weighed 210 pounds, with 30% body fat
(lean mass = 147 lbs. and fat mass = 63 lbs.)
Exercise program results:
Weight: 195 pounds, 25% body fat
(lean mass = 146 lbs. and fat mass = 49 lbs.)
This person's exercise program was very successful! He lost 15 total pounds with only 1 lost pound of muscle. That means the other 14 pounds lost was fat! He was able to do this because he combined good nutrition with strength training and cardio exercise. Now, muscle up and lose fat weight!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, January 21, 2008
Shape Up Your Glutes, 2
When you talk about shaping up your glutes, you need to know your body type. Because of your genetic makeup, you are predisposed to respond to exercise in a particular way.
Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.
There are three basic body types. You will fall under one or a combination of these body types.
Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don't have weight problems unless they overeat and undertrain.
Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.
Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!
Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training.
As you can see, it is critical to have your training program tailored to your individual needs and goals.
You probably know where your body stores the most body fat. When you train your glutes, don't neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body's core first. This will aid you when you train other areas of your body.
In general, with the possible exception of ectomorphs, it is a good idea to start your training program with 3 days a week of full body circuit weight training.
This type of training has been proven to effectively burn fat and improve heart function. Combine circuit weight training with 2-3 days a week of interval cardio exercise and you will burn even more fat. This type of training should last about 4 weeks to build a foundation. The later stages of your training can target problem areas such as your glutes.
In the next part of this series, I will discuss the function of the gluteus maximus, gluteus medius and gluteus minimus.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.
There are three basic body types. You will fall under one or a combination of these body types.
Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don't have weight problems unless they overeat and undertrain.
Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.
Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!
Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training.
As you can see, it is critical to have your training program tailored to your individual needs and goals.
You probably know where your body stores the most body fat. When you train your glutes, don't neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body's core first. This will aid you when you train other areas of your body.
In general, with the possible exception of ectomorphs, it is a good idea to start your training program with 3 days a week of full body circuit weight training.
This type of training has been proven to effectively burn fat and improve heart function. Combine circuit weight training with 2-3 days a week of interval cardio exercise and you will burn even more fat. This type of training should last about 4 weeks to build a foundation. The later stages of your training can target problem areas such as your glutes.
In the next part of this series, I will discuss the function of the gluteus maximus, gluteus medius and gluteus minimus.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Saturday, January 19, 2008
Shape Up Your Glutes, 1
When doing a fitness assessment, one of the questions that I ask a woman client is this: What are the areas of your body that you would like to make more fit? The number one--slam dunk--answers are hips (saddle bags) and buttocks (sagging, fat, etc.)! Overfat thighs and triceps (grandmother arms) are close seconds!
There is one prerequisite to getting your rear area in gear! You need to make sure your glutes are firing properly! Any personal trainer worth his or her salt wants to help clients prevent injuries and improve quality of life. Improving the client's physical appearance is the fringe benefit of fitness.
The gluteus maximus is the largest muscle of the buttocks. The anatomy of the gluteal region (gluteus maximus, gluteus medius, gluteus minimus) is shown below:
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing.
Some injuries that occur because of inactive glutes are hamstring injuries, piriformis syndrome, knee ACL tears and low back injuries. Okay, enough of the technical stuff!
So, what do you need to do to fire up your glutes?! First, you need to understand why your glutes are not firing properly. They are probably not receiving the neural drive from your central nervous system.
So, it is probably not an issue of strength. Their are some exercises you can do to correct this problem. First, you need to lengthen tight muscles.
The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise the fired up glutes with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges
In the next 4 parts of this series, I will discuss what you are really interested in---shaping up your glutes!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
There is one prerequisite to getting your rear area in gear! You need to make sure your glutes are firing properly! Any personal trainer worth his or her salt wants to help clients prevent injuries and improve quality of life. Improving the client's physical appearance is the fringe benefit of fitness.
The gluteus maximus is the largest muscle of the buttocks. The anatomy of the gluteal region (gluteus maximus, gluteus medius, gluteus minimus) is shown below:
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing.
Some injuries that occur because of inactive glutes are hamstring injuries, piriformis syndrome, knee ACL tears and low back injuries. Okay, enough of the technical stuff!
So, what do you need to do to fire up your glutes?! First, you need to understand why your glutes are not firing properly. They are probably not receiving the neural drive from your central nervous system.
So, it is probably not an issue of strength. Their are some exercises you can do to correct this problem. First, you need to lengthen tight muscles.
The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise the fired up glutes with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges
In the next 4 parts of this series, I will discuss what you are really interested in---shaping up your glutes!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, January 18, 2008
Slow The Effects Of Aging With Stretching And Exercise
As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness.
I will limit the discussion to static stretching, which is basically holding the stretch for 20-30 seconds at the point of moderate tension in the muscle. Stretch each muscle group for 2-3 sets.
You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.
It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.
When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.
You don't have to significantly decrease your activity level as you grow older. You just might need to change the type of exercises you do, such as doing low-impact exercises to decrease wear and tear on your body. Do your static stretches after your exercise program to restore your muscles to normal length.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
I will limit the discussion to static stretching, which is basically holding the stretch for 20-30 seconds at the point of moderate tension in the muscle. Stretch each muscle group for 2-3 sets.
You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.
It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.
When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.
You don't have to significantly decrease your activity level as you grow older. You just might need to change the type of exercises you do, such as doing low-impact exercises to decrease wear and tear on your body. Do your static stretches after your exercise program to restore your muscles to normal length.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, January 17, 2008
What Happens To Fat Cells When You Lose Weight?
Have you had success losing weight and body fat? Good for you! But you need to know something---your fat cells are still there, but they have shrunken.
To keep your lean body, you need to stay active with exercise and keep eating right. This is true even if you genetically have more fat cells than others (you can still control the amount of fat your body stores). In other words, MAKE FITNESS A WAY OF LIFE and your body will reward you with good health and a toned look.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
To keep your lean body, you need to stay active with exercise and keep eating right. This is true even if you genetically have more fat cells than others (you can still control the amount of fat your body stores). In other words, MAKE FITNESS A WAY OF LIFE and your body will reward you with good health and a toned look.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, January 16, 2008
Beware of Waist and Hip Measurements
A fitness assessment is performed by a professional trainer before you start your exercise program. One of the critical measurements taken is your Waist-to-Hip Ratio (waist measurement divided by hip measurement).
This measurement is important because there is a correlation between chronic diseases and abdominal fat. A ratio above .80 for females and above .95 for males could put a person at risk for a number of diseases, including cancer.
For example, if your waist is 31 inches and your hips are 41 inches, your Waist-to-Hip Ratio would be .76. Some people who consider themselves to be "skinny" could really be "skinny-fat", which is a skinny person with too much body fat. A "skinny-fat" person could have an unfavorable Waist-to-Hip Ratio. The lesson? Everyone needs to know their Waist-to-Hip Ratio.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
This measurement is important because there is a correlation between chronic diseases and abdominal fat. A ratio above .80 for females and above .95 for males could put a person at risk for a number of diseases, including cancer.
For example, if your waist is 31 inches and your hips are 41 inches, your Waist-to-Hip Ratio would be .76. Some people who consider themselves to be "skinny" could really be "skinny-fat", which is a skinny person with too much body fat. A "skinny-fat" person could have an unfavorable Waist-to-Hip Ratio. The lesson? Everyone needs to know their Waist-to-Hip Ratio.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, January 14, 2008
You Should Exercise Using More Than One Plane of Motion
In order to properly train your body during exercise, you will have to get off of the machines at some point!
It is important to remember that although an activity might be one-plane dominant (running straight ahead is sagittal plane dominate), the other two planes of motion must be stable in order to perform the activity efficiently. Also, no motion occurs in one plane only. The three planes of motion are explained below:
1. Frontal Plane – This is an imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions). Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body.
Examples include exercises performed on hip abductor and hip adductor machines. Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – This is an imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint. Examples would be walking, running, bicep curls, leg curls and seated back rows.
Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – This is an imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many sports.
Baseball players (swinging, turning, pivoting, etc.) and football defensive backs (hip rotations, quick turns, etc.) are just two examples of dominate transverse plan usage.
Your body will thank you for training it properly!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
It is important to remember that although an activity might be one-plane dominant (running straight ahead is sagittal plane dominate), the other two planes of motion must be stable in order to perform the activity efficiently. Also, no motion occurs in one plane only. The three planes of motion are explained below:
1. Frontal Plane – This is an imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions). Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body.
Examples include exercises performed on hip abductor and hip adductor machines. Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – This is an imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint. Examples would be walking, running, bicep curls, leg curls and seated back rows.
Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – This is an imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many sports.
Baseball players (swinging, turning, pivoting, etc.) and football defensive backs (hip rotations, quick turns, etc.) are just two examples of dominate transverse plan usage.
Your body will thank you for training it properly!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, January 7, 2008
Exercise Technique Article Series, 12
The Pushups On The Stability Ball exercise is superior to regular pushups because you engage many more muscles, including the critical core muscles. The exercise also helps to improve your balance.
1) Get on your knees and place hands a little less than shoulder width apart onto the stability ball.
2) Align hands at the nipple line with your feet hip width apart on your toes. Extend your arms to raise your body. Your trunk and hips should be in a straight line. Don't bow your back!
3) Lower your body 1-2 inches from the stability ball.
4) That is one repetition.
The next time you work out, try this great exercise!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
1) Get on your knees and place hands a little less than shoulder width apart onto the stability ball.
2) Align hands at the nipple line with your feet hip width apart on your toes. Extend your arms to raise your body. Your trunk and hips should be in a straight line. Don't bow your back!
3) Lower your body 1-2 inches from the stability ball.
4) That is one repetition.
The next time you work out, try this great exercise!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, January 4, 2008
Exercise Technique Article Series, 11
The Opposite Arm Opposite Leg Raise is a great core exercise with special emphasis on strengthening the low back. Low back pain affects nearly 85% of all adults at one time or another. The best solution for any injury is prevention. Include this exercise in your program:
1. Start by placing yourself on hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body. Keep your back straight. Your extended arm and leg should line up with your torso. Tighten your abdominals and contract your glutes. Hold for 3 seconds.
3. Return to the starting position and repeat with the other side.
4. Repeat for the desired repetitions.
5. Always keep this movement slow and controlled.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
1. Start by placing yourself on hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body. Keep your back straight. Your extended arm and leg should line up with your torso. Tighten your abdominals and contract your glutes. Hold for 3 seconds.
3. Return to the starting position and repeat with the other side.
4. Repeat for the desired repetitions.
5. Always keep this movement slow and controlled.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, January 3, 2008
Exercise Technique Article Series, 10
As I have discussed previously, it is critical that you stabilize and strengthen your core area. A strong core lays the foundation for future strength training. A strong core area will also maximize your extremity (limbs) strength.
Failure to adequately strengthen your core area will lead to injuries such as low back pain. A great core and glute exercise is the single leg plank raise as illustrated below:
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. Be careful not to bow your back. Contract your core area and glutes.
2. Once the plank is formed, raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.
Core training may not be glamorous, but you will reap great benefits by taking the time to do it!
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Failure to adequately strengthen your core area will lead to injuries such as low back pain. A great core and glute exercise is the single leg plank raise as illustrated below:
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. Be careful not to bow your back. Contract your core area and glutes.
2. Once the plank is formed, raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.
Core training may not be glamorous, but you will reap great benefits by taking the time to do it!
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, January 2, 2008
Avoid New Year's Resolution Burnout!
Many times, our New Year’s fitness resolution dies because we are not realistic about our goals. It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time.
YOUR NUMBER ONE GOAL SHOULD BE TO MAKE HEALTH AND FITNESS A WAY OF LIFE. THIS GOAL TRUMPS ALL OTHER GOALS. AND, THIS GOAL WILL HELP YOU ACHIEVE THE SMALLER FUTURE GOALS THAT YOU HAVE!
A smaller fitness goal might be to avoid excessive aerobic training so you don’t hinder strength training. Combining strength training and cardio training has been proven to decrease fat, improve bone density, increase lean muscle mass and improve heart function among other benefits.
ANY SEEMINGLY COMPLEX TASK IS MORE MANAGEABLE AND
ATTAINABLE WHEN THE COMPONENTS ARE BROKEN DOWN INTO PARTS.
Good health and fitness to you in the New Year!
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
YOUR NUMBER ONE GOAL SHOULD BE TO MAKE HEALTH AND FITNESS A WAY OF LIFE. THIS GOAL TRUMPS ALL OTHER GOALS. AND, THIS GOAL WILL HELP YOU ACHIEVE THE SMALLER FUTURE GOALS THAT YOU HAVE!
A smaller fitness goal might be to avoid excessive aerobic training so you don’t hinder strength training. Combining strength training and cardio training has been proven to decrease fat, improve bone density, increase lean muscle mass and improve heart function among other benefits.
ANY SEEMINGLY COMPLEX TASK IS MORE MANAGEABLE AND
ATTAINABLE WHEN THE COMPONENTS ARE BROKEN DOWN INTO PARTS.
Good health and fitness to you in the New Year!
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
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