Blog Archives
Flexibility Fix
Guess what? You’ve made it to the sixth Workout Wednesday of 2013!
In about another week, the exercise and healthy eating habits you started in January should start feeling more like a part of your daily routine. So whatever you do, don’t give up now!
Don’t Forget to Stretch!
Photo by Leslie Hassler
I’m actually a little miffed with myself that it’s taken me until this point in the new year to remind you about one of the most crucial yet often overlooked part of a well-balanced exercise program: flexibility training. One of my biggest regrets in my life-long love affair with fitness is that it took me far too long to incorporate a healthy amount of flexibility training into my own routine. Since many of you are still working out some kinks in your exercise program, I didn’t want this habit-forming time to end without reminding you to take care of the kinks in your body, too!
What kind of kinks am I talking about? Well, unless you’re a runway model, chances are your posture isn’t the best thanks to countless hours spent sitting at a desk crouched over a keyboard or stuck behind the wheel commuting or shuttling the kids around town. If you’re on your feet all day or paint houses or work in construction, you can also suffer from tightness thanks to repetitive motions.
While I can’t assess the exact points of tension in your body, one of the most common problem areas are the latissimus dorsi, or lats, in your back. I know when I’m on deadline at work and don’t take enough breaks to step away from the computer, my lats start screaming for some TLC.
So on this Workout Wednesday, here’s a look at one stretch for this sore spot that I think is worthy of an encore performance: the static latissimus dorsi ball stretch.
- The prep: Kneel in front of the stability ball with one arm on the ball and the other hand on the ground. (Training tip: For the arm that’s on the ball, make sure your thumb is pointed up.)
- The move: Draw your navel upward and reach forward with the arm that’s on the ball. You will feel a stretch along the side of your torso into the lower back.
- Hold the stretch for 30 seconds. Return to start position, switch sides and repeat.
Photos by Lauren Bachner
At Hype Gym
For an active variation on this stretch, you would prepare for and execute the stretch the same way. However, once you reach your arm forward, hold the stretch for 2 seconds, then roll back to the start and repeat for 5-10 reps. Switch sides and repeat.
As we move forward in 2013, don’t be surprised to find I re-visit the importance of flexibility training in any fitness program. Taking care of those tight muscles is a surefire way to have fun, be fit and feel fabulous!
A Different Kind of Workout Wednesday
Of course, I packed some workout wear!
This particular Workout Wednesday marks a first for me. Depending on what time you read this, I’ll either be getting ready for or in the midst of flying to Amsterdam! As I write this post, I’m beyond excited to meet up with my lifelong buddy Ania and her pal Tiffany for what’s sure to be a fun-filled adventure!
While I’ll be skipping the workout today, I do plan on making use of our hotel’s fitness center during the trip. While I’m gone, if you need a shot of motivation, don’t hesitate to scroll down to the “Search This Site” box on the right side of this page. If you type in anything from abdominals to Zumba, hopefully you’ll find something helpful from one of my previous 200+ posts.
I leave you with links to some “oldies but goodies” that offer tips on key training concepts. I hope they’ll help as you continue your hard work on turning those New Year’s resolutions into routine behavior:
- Core Training
- One Area That Almost Always Needs a Good Stretch!
- Healthy Eating Tips
- One of My Go-To, No-Brainer Workout Routines
My next post will appear on Monday, January 28th. In the meantime, feel free to leave comments or email me with any questions or with any topics you’d like me to touch on in the weeks ahead. Wishing everyone a great week and I look forward to returning with even more energy to continue on this journey to have fun, be fit and feel fabulous!
Balance is Key!
Photo by Leslie Hassler
I often write about the importance of incorporating flexibility and core training into your fitness routine. Now as we kick off the month of August with a Workout Wednesday, I wanted to touch on what should be another important component in everyone’s fitness regimen regardless of your fitness level: balance training.
Balance is the ability to sustain or return the body’s center of mass or line of gravity over its base of support. Basically, that means whether you’re walking down a staircase in stilettos or setting up to make a jump shot on the basketball court, balance is a key component to all functional movements.
From an anatomical perspective, The National Academy of Sports Medicine (NASM) explains the purpose of balance training is to improve dynamic joint stabilization, which is the ability of the body to stabilize of keep the joints in proper alignment during movement. (One example: stabilization of the hip during a squat by the gluteus medius and adductor complex.)
Maintaining proper alignment or form while working out is one of the ways to protect yourself against exercise-related injuries. In fact, countless studies have been done which show a direct correlation between balance training and injury prevention. I’d like to think we all agree anything that can help decrease our risk of injury is worth spending some time on.
So how do you do it? The idea is to perform exercises that constantly stress a person’s balance threshold. This is the limit a person can perform an exercise without losing control of his or her center of gravity. In “big-word terminology,” the idea is to push that threshold in a proprioceptively enriched environment. This is an environment that challenges the internal balance and stabilization mechanisms of the body.
Photo by Lauren Bachner
In simple terms, balance training is typically performed on a single-leg and/or on unstable surfaces such as a half-foam roll, Airex pad or Dyna disc. Some examples:
- For beginners: Single-leg balance and single-leg balance reach.
- More “seasoned” fitness buffs: single-leg squats or single-leg Romanian deadlifts.
- Top of your game: multiplanar hop with stabilization or single-leg box hop-ups with stabilization.
One of my all-time favorite balance exercises is a single-leg bicep curl. It not offers proprioceptive challenge, but you can feel your core engaging to keep your body stable while working the arms. (Make sure to switch legs between sets.) As always, if you have a favorite balance training exercise, I’d love to hear about it!
I found this link very helpful in describing the purpose for balance training along with this one from the Mayo Clinic featuring examples of exercises. At the end of the day, balance training can be a challenging part of your exercise program and just one more way to have fun, be fit and feel fabulous!
Help For Your Hip Flexors
We made it to another Workout Wednesday!
Photo by Leslie Hassler
For this week’s post, I wanted to concentrate on an area of training that should be a key component in everyone’s exercise regimen regardless of his or her fitness level. Unfortunately, it’s also an area that’s often tossed aside thanks to time constraints. I’m talking about flexibility training.
Whether you clock countless hours each week sitting at a desk, commuting or shuttling the kids around town, chances are you suffer from an all-too common problem for modern-day Americans: bad posture. This matched with an ever-increasing sedentary lifestyle make a recipe for disaster and makes flexibility training more important than ever. It’s one of the easiest ways to decrease muscle imbalances, joint dysfunction and overuse injuries.
While I can’t assess how your body moves via this post, I can tell you about one of my biggest “problem areas.” When I’m not “out in the field” producing shoots, I spend way too much time sitting in front of my computer. Since I’m almost always on deadline, I tend to lose track of just how long I sit there. These extended periods of sitting unfortunately cause tightening of my hip flexors, which are made up of five muscles including the psoas.
The good news is it’s not hard to find relief for those tight hip flexors. In my latest video (from the LauraDLovesFitness YouTube channel), I offer an easy stretching solution to this common problem area:
http://www.youtube.com/watch?v=pygoAAbyQE8&feature=youtu.be
So what happens if I I don’t take the time to stretch my hip flexors and just get right into the “heart” of a workout? There are plenty of terms in exercise science to describe the problematic results, including altered reciprocal inhibition, synergistic dominance and arthrokinetic dysfunction. Here’s what those problems look like when it comes to performing one of the most popular exercises known to man: the squat. If I repeatedly perform squats with a tight psoas, the “wrong” muscles end up doing the work. The gluteus maximus should be the prime mover, but tight hips flexors inhibit the gluteus maximus from doing its job and getting strong. Instead, the workload gets picked up by the “B team:” the hamstrings and erector spinae. Not only does this make the butt-kicking exercise pretty much ineffective for actually toning my butt, but I’m also putting myself at risk for low back pain and potential injury.
The bottom line is this: if I had a time machine and could fix some of the fitness mistakes I made in my younger days, I’d try to make up for some of the lost time I didn’t spend on stretching. Making flexibility training a part of your daily routine is truly one of the best things you can do to have fun, be fit and feel fabulous!
Why Laura Loves the Foam Roller
Welcome to yet another Workout Wednesday!
The last few weeks, I’ve been focusing on some pretty intense exercises that get my heart racing courtesy of my small group training class. For today, I decided to shift gears to address what should be a key component in everyone’s exercise regimen regardless of his or her fitness level: flexibility training. Click here for a reminder on why we all need to make more time to incorporate stretching into our daily routines.
Every stage of flexibility training – corrective, active or functional – incorporates one common denominator: self-myofascial release, or SMR. My NASM textbook defines this stretching technique as one that focuses on the neural system and fascial system in the body. Here’s a video where I demonstrate how SMR works on one of the most common problem areas – those aching calves!
Many thanks to director/producer Larry Saperstein and the crew at C & C Studios for their help with this production and to editor extraordinaire Rob Romas for putting it together. (Check out Rob’s new business Sports Media Recruit which provides video resumes for student athletes.)
I’ve said it before, and I’ll say it again: if I could go back in time and change one thing about my life-long love affair with fitness, it would be to incorporate much more flexibility training into my routine. It’s truly one of the best things we can do for ourselves in order to have fun, be fit and feel fabulous!
Flexibility Friday – Stretch Those Lats!
Whether you spend hours each day sitting at a desk, standing in front of a classroom, painting houses or running from place to place taking care of a never-ending to-do list, chances are your back tends to get tight. That tension often specifically targets the latissimus dorsi, more commonly referred to as “the lats.” Add some poor posture to the mix of daily activity and your lats can really start screaming for some TLC.
So on this Flexibility Friday, I offer one of my all-time favorite stretches for this sore spot: the static latissimus dorsi ball stretch.
- The prep: Kneel in front of the stability ball with one arm on the ball and the other hand on the ground. (Training tip: For the arm that’s on the ball, make sure your thumb is pointed up.)
- The move: Draw your navel upward and reach forward with the arm that’s on the ball. You will feel a stretch along the side of your torso into the lower back.
- Hold the stretch for 30 seconds. Return to start position, switch sides and repeat.
Photos by Lauren Bachner
For an active variation on this stretch, you would prepare for and execute the stretch the same way. However, once you reach your arm forward, hold the stretch for 2 seconds, then roll back to the start and repeat for 5-10 reps. Switch sides and repeat.
I know it’s a recurring theme here at LauraLovesFitness, but I simply can’t stress enough the importance of flexibility training in any fitness program. Taking care of those tight muscles is a surefire way to have fun, be fit and feel fabulous!
Flexibility Friday
It may have been a shorter work week than usual, but I say TGIF anyway!
If you’re like most people, you’ve clocked countless hours this week sitting at a desk crouched over a keyboard. Or maybe you’ve logged hours in your car on that daily commute or took a road trip for winter break. Regardless of your daily activities, chances are you suffer from an all-too common problem for modern-day Americans: bad posture. This matched with an ever-increasing sedentary lifestyle for people everywhere make a recipe for disaster where your body is concerned. This is why incorporating flexibility training (a.k.a. stretching) is more important than ever. It is one of the best ways to decrease muscle imbalances, joint dysfunction and overuse injuries.
While I can’t assess how your body moves via this post, I can tell you about one of my biggest “problem areas.” When I’m not out in the field producing shoots, I spend way too much time sitting in front of my computer. Since I’m almost always on deadline, I tend to lose track of just how long I sit there. These extended periods of sitting unfortunately cause tightening of my hip flexors, which are made up of five muscles including the psoas.
Stretch & Smile! Photo by Leslie Hassler
What happens if I I don’t take the time to stretch my hip flexors and just get right into the “heart” of a workout? There are plenty of terms in exercise science to describe the problematic results, including altered reciprocal inhibition, synergistic dominance and arthrokinetic dysfunction. Here’s what those problems look like when it comes to performing one of the most popular exercises known to man: the squat. If I repeatedly perform squats with a tight psoas, the “wrong” muscles end up doing the work. The gluteus maximus should be the prime mover, but tight hips flexors inhibit the gluteus maximus from doing its job and getting strong. Instead, the workload gets picked up by the “B team:” the hamstrings and erector spinae. Not only does this make the butt-kicking exercise pretty much ineffective for actually toning my butt, but I’m also putting myself at risk for low back pain and potential injury.
Here’s a link featuring some good static stretches for the hip flexors. If you’re just getting started on an exercise program, your focus will most likely be on corrective flexibility in order to improve any muscle imbalances and altered joint motion. To that end, static stretches and self-myofascial release should be the key components in your flexibility training program.
I’ve said it before, and I’ll say it again: if I could go back in time and change one thing about my life-long love affair with fitness, it would be to incorporate much more flexibility training into my routine. It is truly one of the best things we can do for ourselves in order to have fun, be fit and feel fabulous!
The Perfect Occasion to Celebrate You!
Happy Friday, everyone!
I’m especially looking forward to the weekend ahead as my fabulous friend, Ania, is coming to town to celebrate her birthday in New York City! Ania and I have known each other since the first day of first grade, so we’ve been fortunate to celebrate many birthdays and other fun life events together. Of course, we’ve helped each other through the not-so-great times, too, which is what being a friend is all about.
I figured this was the perfect time to write about how your birthday really is the one day on the calendar when you should celebrate you! It’s a time to think of all the things you’ve accomplished, while also setting goals for the year ahead. I can’t think of a better time to really assess your fitness goals and figure out what you want to do to feel better than you do today. Maybe this is the year you’ll take up one of your favorite “childhood” sports, like tennis. Maybe you’ve always wanted to train for a marathon or get a mountain bike for rides on the weekends. Perhaps it’s time to start having a healthier relationship with fruit, veggies and whole grains. Or maybe it’s just time to treat yourself to a good pair of sneakers and cute yoga pants for group exercise classes or walks around the neighborhood.
Of course, your birthday should be filled with more than just “serious” contemplation. It’s the perfect excuse to go out and have some fun! Party plans with Ania include tapas and sangria followed by dancing, which to me is one of the best ways to burn a few calories after some celebratory splurging! (Considering Ania and I have been known to dance nonstop for two or more hours at a time, we’ll be sure to burn off at least one glass of sangria!)
Whether you’re looking ahead to a new year or simply reveling in the celebratory moment, make your birthday your time to take control and decide what you want to do to have fun, feel fit and be fabulous!
Stabilization Before Strength
My friend Jared Morrison recently signed up for a membership at New York Sports Club. This being his first gym membership ever, we decided to turn it into a win-win situation for the both of us. Not only is Jared on his way to improving his overall health by getting on a regular workout schedule, but I am putting my NASM personal training studies into practice by helping Jared reach his goals. After meeting up with Jared for an assessment and kicking off a program, I was reminded of just how important the first phase of training is for anyone new to the gym or coming back after a hiatus.
The National Academy of Sports Medicine’s system for integrated training is called the OPT model, which stands for Optimum Performance Training. It is divided into stages and designed to help someone progress toward his or her individual goals in a safe and effective manner. The model is divided into three “building blocks:”
- Stabilization
- Strength
- Power
The bottom line is you should not focus on strength and power before you’ve tackled stabilization. Training in the stabilization phase allows you to increase muscular endurance and establish optimal communication between the nervous system and muscular system. Multiple studies have shown inefficient stabilization can cause muscles to produce force incorrectly and increase stress on the joints. This is a surefire way to put yourself at risk for injury.
Basically, the key exercises in this training phase are performed in a proprioceptively enriched environment, which is a “fancy” way of saying controlled, but unstable. These exercises challenge the body’s balance and stabilization systems. Many times, they involve taking a “traditional” exercise off a flat surface and moving you to an unstable one, like a stability ball; or standing on one leg instead of two. These exercises have an added bonus: since the body needs to work harder to stay stable, you can end up burning a lot of calories.
Here are some classic examples of stabilization exercises for resistance training. Aim to perform two sets of 12-20 reps of each:
- Total Body: Ball Squat, Curl to Press
- Chest: Ball Dumbbell Chest Press
- Back: Ball Dumbbell Row
- Shoulders: Seated Stability Ball Military Press
- Legs: Step-Up to Balance
In addition to his resistance training, Jared’s cardio routine will be working on reaching his goal of maintaining a zone one heart rate for a minimum of 30 minutes two to three times a week. (How to calculate your zone one heart rate.) He also will work on his core. Finally, as for flexibility training: he has the green light to stretch every single day – and multiple times a day if he can!
I am looking forward to monitoring and sharing Jared’s progress. In the meantime, I hope you’ve learned about some key stabilization exercises that can help your body perform at its best so you can have fun, be fit and feel fabulous!
Getting “Back” to Flexibiity
Photo by Leslie Hassler
I’ve said it before and I’ll say it again. If only I knew more about human movement science back in my 20s (and probably even in my teens), I’m pretty sure I could have avoided a whole lot of hurt in my 30s. This is why I will never shy away from writing about the importance of stretching muscles so that you can strengthen others correctly. Since my high school friend, Jennifer, took the time to write in and express her shared interest in learning more about how the various muscle groups work together, I thought I’d take this opportunity to address some other common postural distortions that can wreak havoc on your body if you don’t take the time to address them.
In my previous post about flexibility training, I discussed how sitting at my desk for long periods of time causes the tightening of my hip flexors. Unfortunately, that’s not the only part of the body that suffers because of my day job. I admit my posture can get pretty bad after typing at the keyboard for awhile. Instead of sitting up straight, I slouch or round my shoulders and stretch my neck out much more than I should. Needless to say this creates lots of tension in my neck and shoulders. (Just ask my chiropractor.)
This tension is a common problem for many office workers, and it comes from the tightening of the upper trapezius, scalenes and levator scapulae. If you bring that tension to your workout without stretching the muscles, it’s likely that when you try to perform an exercise that requires a push or a pull (e.g. a seated row or using a chest press machine) the shoulders will elevate and the head will protrude forward. This also indicates the mid/lower traps, rhomboids and rotator cuff need strengthening.
Again, while I can’t assess how you move through this blog post, I can tell you about what has worked for me in addressing this specific postural dysfunction as discovered by one of my own personal trainers in the past. This link illustrates a static stretch that helped my overactive upper traps and scalenes. I would perform one to three sets on each side, holding each stretch between 20 and 30 seconds. To strengthen my weaker muscles, my trainer had me perform the ball cobra. When it comes to strength training exercises for anyone just getting started on a fitness program, the recommendation would most likely be to one to three sets of 12-20 reps.
On any given day, our bodies are put under so many different stresses. The more we know about how flexibility and strength training work together in taking care of the muscles that move us, the better our chances of being able to stay on the right track to have fun, be fit and feel fabulous!
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