Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

When Exercising Right Looks Wrong II


Enter any health club and a concept is very apparent, the same exercise performed again and again. Crowded floor space taken up by machines designed to make exercise easier, and a thought process called 'gym science' which involves no science at all. My last article touched on some of the thought processes or lack of thought that goes into proper exercise. With the advent of the computer exercise science has changed drastically. Particularly needle EMG (electro myo-gram) testing, this is where a hair thin needle is inserted into a muscle and its electrical and contractile properties are measured. The results of these studies have drastically changed how we exercise. Exercises that we did in the past have been proven ineffective and better exercises have been proven more efficient and effective.

So what is right and what is wrong?. It depends on what you are training for and your personal fitness and wellness goals. An athlete should almost never train sitting down. Sports are played standing, involve balance, agility, speed and multi-joint movements. There is no basis for training sitting down for a non athlete either. We spend too much of our lives sitting in the car at the computer and on the phone. Yet we go to the gym and contort ourselves into a machine that basically forces us back into a rounded seated posture and now forces us to move according to the machine, not according to how your body wants to move.

Lets begin with everyone's favorite body part, chest. Chest must be trained first in the week, ever notice that all the guys train chest on Monday. The chest is an accessory muscle that aids in glenohumeral stability and arm movements, but we love to isolate and enlarge the chest. This actually interferes with athletic performance secondary to altering arm mechanics. I could go on a rant about the only way to have a strong chest is to first build a strong and balanced back, but I will save that for another time. The problem with training chest is it is horrible on the shoulder and elbow, we are not designed to lay on our back and hold a bar with weights, sometimes a lot of weight. Read a great article call 'big bench bad shoulders' by Paul Chek.

Try a single arm chest press while standing at an adjustable cable machine, think that is easy, now try it while on one leg. Perform the press slowly with a weight you can handle, press from your chest not your arm/elbow and by all means do not lean your body weight into the movement. When was the last time you did a push up?. Still a great exercise. Works chest, triceps, abs and spine. Keep you glutes tight, head up and be gentile on those elbows please, don't lock out. Do push ups with your feet on a stability ball, one foot only on the ball. How about placing your hands on the stability ball and feet on the floor and now doing a push up, hello stabilizers and abs. What about pushups on a medicine ball, alternating from arm to arm. Speaking of balls, a single arm dumbbell chest press lying on a stability ball activates almost every muscle in the body.

The exercise variations for a safe and efficient chest workout are beyond the scope of this article, but hopefully this got you thinking. The bottom line is that single joint isolation exercises only lead to joint damage and injury. Multi-joint exercises not only protect joints but stabilize them as well, multi-joint exercises also activate the majority of the core and pelvic musculature. The bottom line is the more muscles you can activate the more efficient the exercise is and the more calories you will burn in less time with less effort. Mechanical efficiency, global stabilization, agonist / antagonist muscular balance, concepts to know and train by.

Stay tuned for my next article tackling what's wrong with back exercises.

Bryan Fass, BA, ATCL, CSCS, NREMT-P

Bryan Fass holds a bachelors in sports medicine, is a Certified / Licensed Athletic Trainer, Nationally Certified Strength and Conditioning Specialist, Nationally Registered Paramedic. Bryan is also a highly skilled soft tissue and Myofascial Release therapist, And has over 10 years of experience in clinical and fitness settings. Specialties in Spine and postural re-education.

Precision Fitness is an advanced personal fitness, corrective exercise, post-rehabilitation, and sports performance facility with locations in Cornelius and Mooresville.

http://www.lakenormanfitness.com


MORE RESOURCES:

Boston Globe

Can harmful health effects of sitting be erased with exercise?
Boston Globe
But those increased risks from prolonged sitting were largely erased in those who reported exercising regularly and who were deemed physically fit based on their performance on a treadmill test, according to the study published last Monday in the ...



Study: People Living Near Biking and Walking Paths Get More Exercise
Streetsblog New York (blog)
Over two years, about 1,500 people responded to annual surveys about their walking and biking habits as well as other exercise behavior. During the first year of the survey — before the bike/ped improvements had been completed — there was no ...



As you age, need for exercise increases
The News-Press
Unfortunately, there are a lot of misinformation and myths about aging and exercise that deter many older people from exercising. Some feel that older adults are frail and physically weak. Others believe that the body doesn't need as much physical ...



The Fiscal Times

Hula Hoop Is New Exercise Fad
The Fiscal Times
It has been a circus prop, a toy and a 1950s fad, and now the hula hoop is making a comeback as a workout tool that fitness experts say provides an effective cardio and even meditative workout. A new generation of hoop activists is putting another spin ...
Will hula hooping become the next exercise trend?Tech Times
Hula Hoop the Newest Exercise FadViral Global News
Hula hoop: New Exercise Trend for Fitness FadsWallStreet OTC
Delhi Daily News -Huffington Post
all 21 news articles »


BBC News

China 'spy ship' at US-led navy exercise off Hawaii
BBC News
China says it has the right to send a surveillance ship to monitor a US-led naval exercise, after US media reported the vessel's presence off Hawaii over the weekend. Navy ships had the right under international law to operate in "waters outside of ...
Chinese spy ship crashes the party during U.S.-led naval exercise off Hawaii ...Daily Mail
Chinese spy ship arrives at giant US-led naval exercise off the coast of HawaiiWashington Times
China Ship Sent to Spy on RIMPAC Naval ExercisesVoice of America
Chinatopix -International Business Times UK -Bloomberg
all 120 news articles »


PETA: Princeton University researchers, students tormented monkey in plastic ...
The Star-Ledger
PRINCETON — An animal rights group filed complaints against Prince-ton University today alleging that lab employees tormented at least one young monkey by placing it in a plastic exercise ball and rolling it down the halls “for their own amusement.”.

and more »


'No pain, no gain': Man with Belleville roots researches exercise on molecular ...
Belleville News Democrat
A man with ties to Belleville is making his mark on the scientific community with studies on exercise. There's something to the idea "No pain, no gain," in that intense exercise has an extreme effect on the body, making changes on the molecular level ...



Armstrong groups target childhood obesity with exercise
Tribune-Review
“Kid minutes” are the number of children doing an exercise, multiplied by the number of minutes they do it, Brice said. The organization reported students participated in 402,142 minutes of extra exercise in 2006, which grew to 775,767 minutes in 2013 ...

and more »


KTUU.com

Soldier had on protective gear when bear mauled him during training exercise ...
Fox News
ANCHORAGE, Alaska – Officials say a 26-year-old Alaska Army National Guard soldier was wearing a combat helmet and other protective gear when he was attacked by a bear while participating in a training exercise at a military base. Sgt. Lucas ...
Alaska National Guardsman mauled by bear during training exerciseWashington Times
Army Guardsman Mauled by Bear in JBER ExerciseKTUU.com
US Soldier Mauled By Bear During Training ExerciseKWTX
Toledo Blade
all 90 news articles »


San Jose: Simulated gunman exercise scheduled Friday at SJSU's MLK library
San Jose Mercury News
From 9 a.m. to noon that day, the University Police Department will run the exercise, which the California State University system requires be held at each of its campuses every five years, according to the university. The library will be closed until ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.