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Rotator cuff tear, frozen shoulder, shoulder pain, weakness in overhead movements, these are all ailments that tend to plague our shoulders as we age. This is often due to poor posture throughout one’s lifetime and a lack of proper training for the shoulder joint. Many people who work a sedentary job and live a sedentary lifestyle will go days without lifting their arms overhead all the way, meaning their upper arm to ear level, and will slowly lose the ability to do so. This series of articles is all about great exercises to help your shoulders last a lifetime and avoid debilitating setbacks.
We will start by looking at a set of rules that apply not only to the sample exercises below but to your overall workout as well.
Rule number one: As much as possible don’t use fixed weight machines for arm exercises. To strengthen the rotator cuff we must create an unstable environment, it’s job is to stabilize the joint so that the bigger deltoid and pectoralis muscles can work properly. Many people report an increase in bench press strength after strengthening the rotator cuff with proper stabilization exercises.
Rule number two: Add a pause at the halfway point of each exercise. An example would be to pause with your elbows at 90 degrees in a pushup (this is the halfway point since you are going down to 90 degrees and coming back up). This only has to be for one or two seconds but by doing so you are giving your muscles a chance to stabilize the joint, rather than just rushing through the movement.
Rule number three: Always go through the full range of motion with each exercise. The main point of this statement is to extend the elbows all the way. I see many pullups, pushups, rows, and overhead presses done without full elbow extension.
Rule number four: Avoid certain exercises that were made for bodybuilders and not for you. Dips put an enormous amount of strain on the anterior shoulder which is not worth risking. There are other exercises available to work your triceps. The lateral dumbbell raise with anything more than 10lbs will be more strain than it is worth. Save the heavy weights for overhead presses if you really want big deltoids and functional shoulders. See T’s, Y’s and W’s below for better alternatives to lateral raises.
Examples:
Pushup with anterior strain. (Ouch!)
Proper Pushups with progression as follows, instead of seated chest press.
Lateral raise with too much weight and shoulders elevated. (Again, Ouch!)
A better option – T’s, W’s and Y’s on bench.
As you can see you are probably already doing some of these exercises. By following these rules, avoiding certain exercises and focusing on form as well as timing you can turn your shoulders into what they were meant to be! Also look for the next article on a unique exercise to build incredible shoulder durability!
After a brief warm-up, does it still feel as if you are swimming up hill? Is even breathing a challenge without getting water mixed in with it? Is it just an off day in the pool?
A good swim, and a good day for that matter should include enjoyment, getting something out of it, and learning something new or about yourself. Instead of struggling, try adapting.
A warm up entails several things. Acclimating to the waters temperature, slowing stretching the muscles required to perform each task of what strokes (and kicks) you’ll be using, and seek out a rhythm that makes it all as effortless as possible. Ah, the rhythm of it all.
The last on the list should be the most important. It prevents over exertion, more breath in a relaxed manner, and efficient use of only the muscles that are needed. A good athlete uses only the muscles required, nothing more. Efficiency and effectiveness make a good athlete perform at the top of his/her game for speed and longevity.
When I begin working with triathletes, I often start with the question, “At the very least, if I don’t get you faster, but make it easier to swim, would you consider that a benefit”?
Usually the question gets asked back as if a “trick” question has been offered.
One really good benefit of swimming more efficiently, is you aren’t nearly as tired when moving on to your next event! You will become faster, but the added benefit of having more gas in the tank for a long haul shouldn’t be overlooked.
In your next workout, seek a pace that allows you to remain relaxed throughout your entire swim. Synchronize your kicking with your arm long strokes for a bigger breath. It is a ratio that should fit, not be a struggle. Speed up, slow down, and relax!
A synchronized stroke is an efficient stroke. Maybe swimming isn’t your forte, but it doesn’t have to be the reason you finish in the back in the pack.
Countless articles have been written on rules and refereeing, and yet there is and always will be disagreements when it comes to a game of squash between two competitive players. The game moves quickly, and differences in perception will always exist even if we had instant replay with slow motion. So what can be done to make sure that the game remains safe, fair, and fun for all? Here is a top 10 list to get you started.
- Learn the rules, or better yet, attend a referees clinic.
- Be consistent in applying what you learn.
- If you cannot agree, play a let.
- If you don’t see the ball out, not up, or down, it’s good.
It doesn’t matter how close it is.
- If you hold up because you don’t want to hit your opponent with
either your racquet or the ball, it’s more than likely a stroke.
- Make an honest attempt to play the ball. Incidental interference
should be just that…incidental.
- Be safe. Don’t barge your opponent or play dangerous shots.
- Offer the stroke if you are in the “danger zone” .
- Call your own carries, not ups, outs, downs,etc..
- Don’t let competitive perception blind you. Win by playing better
than your opponent.
This is just a start. Please email Bruce at bvinsonhaler@sacng.com if you would like to comment or have something you would like to add to the list.
The most crucial part of the Rules of Squash pertains to a players right to play the ball. You are required to give your opponent a fair opportunity to see, run to, and hit the ball (including a follow through), and also to hit any part of the front wall. Failure to do so (interference) could result in a let (play the point over), or a stroke (point or hand out) to your opponent. If there is minimal interference or no play on the ball, then there is no let. The governing principles are safety first and fairness to the outcome of the rally. So if you think you might hit your opponent with either the racquet or the ball, hold up! It is probably a stroke. If the players cannot agree, just play a let and get on with it. There is much more to the rules than what is laid out here, but if you keep these things in mind, you are on your way to playing a clean and honest game of Squash.
Whether you are a recreational swimmer, scuba diver, or seasoned tri-athlete, the flutter kick is, and should be, an integral component of your swimming. Eliminating propulsion from the largest muscle group in your body changes your speed potential.
An effective kick provides propulsion and balance and helps distribute the total swim workload over the entire body. It allows other muscles to “relax” while swimming. The key to doing any athletic endeavor well is learning where and when to work, and to minimize the effort whenever possible.
In teaching the “art of kicking,” I simply ask the swimmer to start kicking both up and down against the water with the legs close together. It is a “leg” kick, not a “foot” movement.
As you kick, gradually bend your legs more and more. With a completely straight leg, there is little pushing the water away from you, and by bending your legs too much, there becomes more sinking than propelling. Somewhere in between, is an effective kick.
Also remember the depth of your legs is important to allow the streamline effect. They should remain just below the surface as to create “bubbles,” not splashes. Bubbles require that you kick just below the surface (both up and down against the water), while “splashes” mean that your feet are coming out of the water and not pushing against anything to help you move.
The movement is not tight or restrictive, but not completely relaxed either. The use of the entire leg, hamstrings, and especially the glutes are important to spread out, and not over-use certain muscles.
Try not to dominate your stroke with just your upper body, energy conservation is important for those long swims.
“How do I get a flat stomach?” Fitness trainers hear this more often than you would imagine. Even if you’ve never been the one to ask, let’s be honest, most of us wouldn’t mind knowing the answer to this sought out question. So here’s the scoop.
To get defined abs, it will require some work. A lean midsection takes a combination of good nutrition, cardiovascular exercise, and abdominal strengthening. Those who see the best results consistently combine all three.
Nutrition
Good nutrition is essential for overall physique. Consuming unhealthy, processed (i.e. “junk”) food will produce an unhealthy body lacking in nutrients. Make smart food choices and you’ll be on your way to a leaner, more defined you.
Think natural, high fiber, nutrient-rich foods like vegetables, fruit (in moderation), lean protein (such as chicken, turkey, lean cut beef, fish, tofu, egg whites, etc) and complex carbohydrates (like whole grain pastas and bread, brown rice, low fat yogurt, potatoes, etc). Simply changing the type of calories consumed will help increase energy level, control appetite, and aid in weight loss. To keep your metabolism revved up and fight hunger pains throughout the day, make it a goal to eat 5-6x, every 2.5-3 hours. Your body will soon become an efficient, calorie-burning machine as long as you supply a constant flow of nutrients to it.
Get in your cardio!
Popular exercises such as sit-ups, planks, and bicycle crunches are all effective for strengthening abdominal muscles; however, if you want those infamous “washboard abs” to be seen, then cardiovascular exercise is the key to getting you there. You can do a thousand sit-ups a day, but unless you lose the excess layer of fat around your midsection the fruits of your ab-intensive labor will remain hidden.
The trick to losing weight is really no trick at all. In fact, it’s actually pretty simple. The first step is to understand the concept that shedding pounds requires a caloric deficit. In a nutshell, this means burn more calories than you consume. So what is the easiest way to burn calories? By keeping your body moving and heart rate up with good ol’ cardiovascular exercise. You can go for a run around your neighborhood, hike with the family, hop on a stepmill at the SAC, try playing a game of squash, take an aerobics class…your options are endless.
It’s important to remember that even though the “how to” on losing weight is easy to follow, actually losing the weight is no walk in the park. In order to see the results you desire, you have to put in the time and effort. The American College of Sports Medicine recommends (for weight loss) 60-90 minutes of moderate-high intensity cardiovascular exercise most days of the week. So make your health goals a top priority by scheduling time for exercise every day!
Abdominal Strengthening Exercises
Proper nutrition and consistent exercise go hand-in-hand for losing excess body fat, but it is strength training that will give you the firm, toned abs you want. Plus, the benefits of strengthening your abdominal muscles extend far beyond cosmetic appeal. A stronger midsection improves posture, prevents back injury, helps with balance and stabilization, reduces the risk of hernias, and even allows better oxygen flow to your lungs!
There are hundreds, even thousands (maybe), of exercises that target your abdominal muscles. Check out a few of my favorite below!
• Plank up downs
- (A) Start in a high plank position on your hands. Keep wrists aligned under shoulder joint, maintain neutral neck & spine alignment, engage abs and squeeze glutes.
- (B) While holding the plank position, lower body down one elbow at a time.
- (C) From there, come back up to starting position one hand at a time. Repeat A-C 10x starting with the left elbow down first and 10x starting with the right elbow down first.
• Renegade row
- (A) Start in a high plank position with one dumbbell in hand. Keep wrists aligned under shoulder joint, maintain neutral neck & spine alignment, engage abs and squeeze glutes.
- (B) Pull dumbbell straight back into a row, squeezing upper back. Bring dumbbell back down to starting position and repeat. **Be sure to keep abs and glutes engaged. Do not allow hips to pike up toward ceiling or rounding of the back. Complete 2 sets of 10 reps for both right and left sides.
• SB Knee Tucks
- (A) Start in a high plank position on your hands with stability ball under shins (to advance, begin with ball under feet). Keep wrists aligned under shoulder joint, maintain neutral neck & spine alignment, engage abs and squeeze glutes.
- (B) Drive hips up to the ceiling while keeping abs pulled in.
- (C) Keep hips up and pull knees in toward chest. Return back to starting position. Complete 2 sets of 10-12 reps.
• Medicine Ball Tabletop Pass
- (A) Begin in a table top position with knees bent and arms overhead.
- (B) Engage abs and crunch up, placing medicine ball on lower legs.
- (C) Bring upper body back down while balancing ball on legs. From here, crunch up again, grab the ball and return back to the starting position. This counts as one rep. Complete 2 sets of 15-20 reps.
• Side plank hip dips
- (A) Start in a side plank position, keeping wrist in line with shoulder, abs pulled in, feet stacked and hips up (For beginners, maintain this position on knees first).
- (B) From there, drop hips down to floor and lift back up. Maintain the side plank position throughout the movement. Avoid leaning forward or backward. Complete 2 sets of 10 reps for each side.
• Hip lifts
- (A) Begin with legs straight up, abs engaged and lower back pressed down into mat.
- (B) Contract lower abs and lift hips straight up, kicking heels to the ceiling. This should be a small, controlled motion. Avoid swinging legs and/or kicking toward head. Complete 2 sets of 10-15 reps.
I am sure you have heard about the importance of calcium, but what does it really do for you? Calcium is sub estimated. We all know calcium helps us keep our bones strong, but it does much more than that, therefore I figure it would be good to list some of its functions:
- Communication throughout the nervous system. – Anything we do is regulated by the Central Nervous System (CNS), which is composed by the brain and the spine. This communication is based on chemical and electrical signals sent from neuron to neuron, and these are dependent on the presence of calcium. These signals travel from the brain to organs or muscles, and from organs or muscles towards the brain. Thus, any activity within the human body depends on these signals.
- Muscle contraction. – Anytime there is a muscle contraction, including the heart muscle, calcium allows contraction to occur within muscle cells. Without calcium, it would be impossible to create the necessary bond of proteins that produce each contraction.
- Calcium importance for blood clotting and enzyme activity.- As we know, whenever blood vessels are damaged, the loss of blood from the system must be stopped by the solidification of the blood, a process called coagulation or clotting. Calcium plays a significant role in that process. There is also significant evidence that relates calcium as an important factor in blood pressure regulation.
Now that we have discussed some of the functions of calcium, let’s examine some additional facts about calcium.
How are calcium levels regulated in the body?
Being calcium functions so vital, there are essential regulatory systems for this mineral. When calcium levels are low in the blood stream, the parathyroid gland releases parathyroid hormone (PTH), a hormone that signals some cells at bone level to start the process of bone destruction to obtain the required calcium needed in the blood stream. Conversely, when calcium levels are high in the bloodstream, the thyroid gland secretes calcitonin, a hormone that signals to store calcium at bone level.
What are the consequences of calcium deficiency?
When calcium levels are deficient, the nervous system becomes increasingly excitable and nerves fire spontaneously, creating unwanted contractions in muscles. In some cases, cramps could be based on this principle, but the most common problem caused by calcium deficiency is osteoporosis. This condition is considered a major public health problem around the world and is characterized by the reduction of bone mass in the body, which translates into weak and porous bones that are prone to fractures. In the United States, about 10 million people over the age of 50 have osteoporosis and 34 million are at risk due to significantly low bone mass levels, known as osteopenia. Osteoporosis leads to 1.5 million fractures annually and about 80% of those affected are women. Even though genetic factors are important determinants of bone density, there are other factors important to consider, such as nutrition, activity level, smoking and alcohol consumption.
Weight-bearing exercises (like walking and jogging), as well as resistance training (lifting weights) are beneficial to stimulate the bones to become more dense and strong.
Where can we obtain calcium?
Calcium can be obtained from many food sources however, it is not necessarily easy to absorb. Vitamin D plays an important role for calcium absorption, but there are other factors too. Dairy products are a major source of calcium in content, but not by absorption. In theory, we only absorb about a third of the calcium content in milk.
Other sources of calcium include fish with bones, like canned sardines, as well as tofu, and leafy greens, however it is important to consider that even though some leafy greens, such as spinach, are high in calcium, they are also high in oxalate -a chemical compound that bonds with calcium, preventing its absorption. The product of the bonding of calcium with oxalate, is simply eliminated via urine. Some of the best vegetables in terms of calcium content and absorption are kale, cauliflower, watercress and Brussels sprouts.
According to the DRI values for calcium intake, for adults 19-50, 1000 mg per day, and for adults older than 50, 1200 mg per day. For some people, calcium supplementation is required. Please consult your doctor or dietician for more information, and to determine if you are in need of a calcium supplement.
References:
Smolin LA, Grosvenor MB. Nutrition: Science and Applications. 2nd ed. (NJ): John Wiley & Sons, Inc; 2010
There is no magic number for how long it takes to form a habit but there is one thing for certain, you have to want to do it. If you don’t, you will find every excuse possible to make it not happen. For some it might take as little as six to eight weeks and for others longer than that. No matter what habit you are trying to form, having the proper support system in place is key in order to maintain a routine.
In order to form a habit, the ever scary word “change” comes to mind. So many look at making changes as a negative or a form of deprivation when chances are the change you are actually trying to make is a good thing! The first step, replace your negative thoughts with positive thoughts of what you are working towards. Instead of looking at exercise as something you have to do in order to obtain a certain goal; think, this is what I do to get/keep in shape. For example: Instead of dreading the thought of watching what you eat and making it to the gym in order to lose weight; simplify it, start with small goals.
Tips for making your exercise habit more successful:
- People that workout in the mornings are much more likely to stick to their programs than those that leave it for later. You never know what will happen throughout the day that can potentially change your plans. Life throws you all sorts of curve balls so exercising first thing in the morning is a better gaurantee that it will get done.
- Make it an appointment like you would anything else. In fact, getting healthy and staying healthy should be a priority! Whatever time you decide to make exercise a part of your day, keep it consistent.
- After you’ve figured out what time of day and made that “appointment” it’s time to put it in to action. Be real with your time and honest with yourself. Your goal should be to be active for at least 30 minutes so that means you need to schedule yourself an hour. Give yourself time to get changed, find your shoes and fill up your water bottle.
- Be specific with your new habit. Rather than saying that you will increase your exercise, say that you will run three days a week. If you are too vague with what you are setting out to do, this typically ends in procastination.
- What is your biggest obstacle? Time, convenience, lack of motivation, boredom, lack of results? Any obstacle can decrease your motivation so be upfront with your obstacle that way you can plan to work around it.
- Aiming for perfection instead of improvement – you want it now. Unfortunately when it comes to most health and fitness goals having the end result right away isn’t going to happen. In order to keep yourself focused for when you hit the “I haven’t reached my goal yet” slump, make small goals for yourself. that provide a reward of some sort. Plan the little goals along the way that offer some sort of reward but always visualize and keep your desired result in the forefront of your mind.
- Try something new. There are so many different avenues that you can partake at in the gym. Just because you want to lose weight doesn’t mean you need to sweat it out on the machines. Take a group exercise class or try a new sport.
- Hire a private instructor; a pilates or yoga instructor or personal trainer. Having someone to meet you on a regular basis will definitely develop a consistant routine. If meeting with them regularly is not in your budget, meet every other week as a check in or every 3-4 weeks for a new program. This will help keep you fresh and excited to go to the gym.
 My name is Kristen Burrows, I am a member of SAC and part time summer employee! In June of 2012 I will be climbing North America’s tallest peak- Mt. McKinley (Denali) for the Climb to Fight Breast Cancer, which supports breast cancer research at the Fred Hutchinson Cancer Research Center. My goal is to raise $12,500 for their effort to find a cure. If you are interested in what I am doing, please visit my blog at www.kristenburrows.wordpress.com. For more information on the climb, how you can contribute, and the amazing progress FHCRC researchers have accomplished in finding a cure visit my FHCRC webpage http://getinvolved.fhcrc.org/goto/kristenburrows. Thanks for the support!
A great way to get the day started is to eat highly nutritious whole grains and protein to stabilize blood sugar from the night’s fast: it is “break-fast,” after all. An even better idea is to eat gluten-free grains! Gluten is inflammatory even for those of us lucky enough to tolerate gluten.
The prep time for this recipe is very minimal, but it does require planning. Raw buckwheat, millet, and quinoa are the seeds used in this recipe and all seeds should be soaked prior to consumption. According to the website Vegan and Vegetarian Health Guide (http://www.veghealthguide.com/nuts-seeds/), soaking seeds is important, as described in their website:
…purchase your nuts and seeds raw and then soak them in clean water for a few hours before eating them. Soaking raw nuts and seeds stimulates the process of germination, which increases the vitamin C, B, and carotenes (pre-vitamin A) content. It may also neutralize phytic acid, a substance present in the bran of all grains and seeds that can inhibit some absorption of calcium, magnesium, iron, copper, and zinc. Raw nuts and seeds also contain enzyme inhibitors that are neutralized by germination.
Ingredients:
1/3 cup raw organic buckwheat groats
1/3 cup raw organic millet
1/3 cup raw organic quinoa
2 eggs
1 tsp vanilla
1 tsp baking powder
1 tsp baking soda
1 tsp stevia (preferred) or sugar
1tbsp coconut oil
1/4 cup milk (almond, soy, coconut or regular cow’s milk)
Directions:
• Soak seeds for 4 to 12 hours. Rinse and drain thoroughly.
• Combine all ingredients in a blender or Vitamix
• Liquefy until texture is smooth like regular pancake batter.
• Cook on hot greased cast iron skillet until bubbles form. Flip over until batter is fully cooked.
• Add blueberries as desired for delicious blueberry pancakes!
This high protein recipe is perfect for a super nutritious and easy-to-make breakfast meal or snack. Double the recipe and keep unused batter in the refrigerator (this works great if you like to enjoy eating them several times a week). Enjoy with maple syrup, honey, or your favorite jam.
A note to moms and dads: this recipe was tested extensively on a finicky 9 year old boy. He LOVES these healthy pancakes!
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