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Thursday, December 31, 2015
Don’t Let Your Training “Run Down” Vitamin Stores
“Tell me what I should be eating!”
At some point during our careers, we have all heard this query from motivated clients. As a health coach as well as a trainer, I frequently assist clients in designing meal plans appropriate for their goals as well as their lifestyles. Most clients claim that they wish to clean up their diets, and of course it can be accomplished. However, as we are well aware, desire and contemplation are not the same as integrating and taking action.
Change is tough for so many individuals, myself included. If a goal is going to be achieved, especially one heading toward improvements in athleticism or body composition, wherever the client’s status quo lies will have to be altered. When addressing an individual’s nutritional requirements for adding lean muscle mass, we are all well versed in the need for adequate protein intake, timing of carbs before and after strength -training sessions, and the importance of adding healthy fats and eliminating saturated fats. This is a typical framework for embarking on any new, healthier lifestyle.
Clean meal plans go much deeper than simply considering micronutrients. Essential vitamins and minerals are often lacking in a client’s current diet, and this too must be addressed. Since every activity level utilizes the body’s supply of such elements differently, the individual’s preferred method of exercise comes into play. Research has indicated that runners in particular often suffer from vitamin deficiencies without even realizing it. Simply adding clean calories is often not enough. Recently, the field of Nutrition Science has cast a light on the vitamin needs of athletes and the consequences of deficiencies. A recent study from the University of Oregon found that such decreased levels were common in athletes and runners, and that these deficiencies will most likely diminish athletic performance over time.
Before being told by a doctor or dietitian or health coach that deficiencies need to be addressed, runners typically complain of the following symptoms:
- Reduction in performance energy
- Perception of increased effort being spent during training
- Taking longer to recover between runs
- Becoming prone to infections and injury
- Injuries taking longer than usual to heal
While many seasoned athletes will often attribute these symptoms to merely “overdoing it” and choose to take a few extra rest days, these issues will flare up again once regular training is resumed. Few if any runners will first and foremost jump to a conclusion of lacking essential vitamins!
Some of the most common deficiencies seen in runners are low levels of iron, magnesium, Vitamin D, Vitamin B12, and zinc. Often an over-the-counter multivitamin designed for mainstream use falls painfully short of the demands that a distance runner places on his body. By making a few key shifts while still focusing upon healthy eating, these deficiencies can rectify themselves.
The function of iron is to help the red blood cells deliver oxygen to all parts of the body. Iron also plays a vital role in the body’s production of energy. As one can imagine, depleted iron stores lead to overall body weakness, shortness of breath, and in severe cases, heart palpitations. All of these can spell disaster for a distance runner. Fortunately, there are many clean food sources that provide a generous helping of iron. In addition to red meat (especially liver), nuts, beans and dark green leafy vegetables will fit the bill, which is comforting for many vegetarian runners whose diets tend to consist largely of legumes and variations on a dark green leafy theme!
Vitamin D controls phosphate and calcium in the body, helping to regenerate bone mass and strengthen the body’s current bone integrity. A review published in the journal Molecular Aspects of Medicine, December 2008, revealed that Vitamin D actually increases the size of fast-twitch muscle fibers as well as muscular strength. Many outdoor distance runners operate under the assumption that training in adequate sunlight is sufficient enough for the body to produce good amounts of Vitamin D. My husband is one of those runners diagnosed with low Vitamin D levels, much to his surprise! Easily remedied, to ward off achy muscles and joints, we began to include greater quantities of foods such as salmon and eggs. As it turns out, mushrooms contribute one of the highest amounts of Vitamin D of all food sources.
Similarly to Vitamin D, magnesium is responsible for the health of a runner’s bone density. It also is a key player in the process of turning food into usable energy. Cramps, muscle spasms and dizziness are among the more commonly reported symptoms of magnesium deficiency, three components that will quickly sideline any runner. By including whole grain bread, brown rice, dairy products, fish and nuts in a weekly meal plan, magnesium stores should remain in an ideal range.
Vitamin B12 deficiencies are fairly common, even in non-athletes. Contributing to the well being of blood cells and nerve cells, low levels of Vitamin B12 may result in weakness, fatigue, anemia, and frequently depression as well. Since these attributes are vital in human performance, especially for runners, it may be prudent to include more salmon, cod, meat, and fortified cereals. Vegetarians and vegan runners are very susceptible to deficiencies in this vitamin, so close attention must be paid to the adjustment and adequate intake of plant sources of Vitamin B12.
Zinc is one of those elements that often slip through the cracks of a typical healthy diet. While helping to boost the body’s immune system, zinc also facilitates the processing of macronutrients. Runners who become aware of a dip in appetite, an increase in hair loss, or suddenly being unable to fight one infection after another may be experiencing a zinc deficiency. Meat, dairy products, and shellfish contain potent amounts of zinc, and may be easily incorporated into a runner’s clean diet.
In addition to the aforementioned vitamins, Essential Fatty Acids (EFA’s) are vital for optimal athleticism. Since the body is incapable of manufacturing its own supply of omega-3 EFA’s, these must be obtained through food sources. Lack of inclusion in a runner’s diet of foods rich in EFA’s can cause depression and loss of memory. While these symptoms by themselves may not immediately signal alarm for a runner, depression over the course of time can lead to decreased levels of motivation. An easy nutritional remedy is to add fatty fish to the menu, such as salmon and tuna (my personal favorites). If your athletic client has a fish aversion, EFA’s may also be obtained through the consumption of walnuts, flax oil, and ground flax meal.
Having never considered myself to be a runner, preferring bodybuilding as my hobby of choice, I was surprised when a client asked me to join her in running a 5K. I trained for 3 months, and the event was held December 13th. While doing the training runs 3 times a week, in addition to my already full schedule of teaching aerobics, personal training, health coaching and bodybuilding, it was fascinating for me to observe my body’s reaction to this increase in caloric expenditure. Some days I was very sore, and other days I felt fabulous. However, I did need to alter my meal plan to include more of the foods listed above, and in greater quantities. Much to my surprise — really stunning to me, actually — I completed my very first 5K in about a half hour, in the rain. While I still cannot consider myself to be a runner, I conquered a goal I had set for myself, and learned much about the human body’s nutritional requirements in the process.
Time to lace up!
REFERENCES ~
- http://www.runnersworld.co.uk/nutrition/5-most-common-nutritional-deficiencies-in-runners/12863.html
5.http://www.chiro.org/nutrition/FULL/Essential_Nutrients_for_Endurance_Athletes.shtml
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Wednesday, December 30, 2015
2016 Fitness Industry Trends
Let’s start by saying that while this post is all about trends in the fitness industry for 2016,
there are some glaring omissions. For instance, left out are some of the most obvious trends, like bathroom-mirror fitness selfies and the inevitable New Year’s resolutions with their 14-day lifespans, while a few of the included will be familiar. But the familiar continue to gain in popularity, so they have their rightful spot on the list! So, let’s get to it. Here they are, in no particular order, the forecasted trends in fitness.
1. Video Workouts and Tutorials
Fitness has taken over YouTube and Instagram with trainers and professionals offering instructions and tutorials on everything from yoga poses to the proper way to do lunges. And now full-length, targeted workouts are available on these channels for cardio, strength, flexibility, and just about any fitness-related quest someone might find themselves on. There is the convenience of selecting a workout and completing these coached sessions anytime and anyplace.
For fitness professionals, there is the real opportunity to expand reach and influence, and even connect with current clients between appointments.
2. Yoga and Meditation as Training across Disciplines
Yoga, with all its stress-relieving properties, has long been thought to aid in anything from staving off depression to relieving back pain, but yoga has yet more to offer. Yoga’s benefits for cyclists, runners, as well as professional basketball players has been well documented. Flexibility, muscle strength, and the all-important mind-body connection are a few of the benefits for athletes looking to take their sport to the next level. And really, everyone can benefit from a strong mind-body connection.
3. Embracing ALL Body Types
It’s difficult for everyone to fit into the old, typical box of the “ideal” body type. Isn’t it great that it’s now common to hear people say encouraging things like, “You’re a runner because you run, and there is no such thing as a typical runner’s body”? The idea of encouraging and empowering everyone to embrace their inner-athlete, no matter their body type, is very IN.
4. Experience-Based Workouts and Events
So many things can fall under this particular trend, from the virtual 5ks that participants register (and pay) for, run on treadmills at home, and receive medals and race swag upon completion, to obstacle-course or night time glow-in-the-dark races. But inside the gym there are also some experience-based workouts that won’t be going away anytime soon.
SoulCycle, for instance, has come up in several conversations lately that I’ve had with friends and fitness professionals. SoulCycle is known for combining candlelight, dancing, hand weights, and core work in an inspirational indoor cycling class.
Bootcamps own a permanent spot on the experience-based list simply because a boot camp class can change from week-to-week based on new fitness targets, trends, and even participant requests. Boot camp is all about the experience created by the instructor. There is no set equipment to use and the class structure remains fairly fluid. And there is always someone raving and buzzing about a new boot camp that you just have to try!
5. Heart-Rate Based Group Interval Training
So, this is on my list of things to try. I’m excited about it, too! Group HR training is a type of indoor class where participants work with different equipment, depending on the class, from weights, treadmills, rowing machines, to road bicycles on rollers, or even a combination of equipment. The competitive component comes from having everyone’s heart rate displayed on a screen at the front of the class. One such class encourages participants to challenge each other to contests. And really, how awesome is that!
6. Other…
What are some other trends you see becoming big in 2016? Do you think they will last?
Let us know in the comment section what you think will be the biggest trend out of this list. Have any other thoughts on them? Just let us know!
The post 2016 Fitness Industry Trends appeared first on The NFPT Blog.
How to get 2016 health insurance for February 1, 2016
Need health insurance coverage for 2016? You have until January 15, 2016 to enroll in or change plans for 2016 health insurance starting on February 1, 2016.
Tuesday, December 29, 2015
5 Reasons to have Personal Trainer Insurance
As a personal trainer, insurance is important! Here’s 5 reasons to make sure you have your personal liability insurance squared away with NFPT and CPH.
The post 5 Reasons to have Personal Trainer Insurance appeared first on The NFPT Blog.
Monday, December 28, 2015
How to do Shoulder Presses (Straight Bar to the Front)
Emphasis
The primary muscles stressed in this movement are the shoulder muscles (anterior and medial deltoid). The secondary muscles stressed are the triceps and trapezius.
Starting Position
Sit straight up and down with your back flat against the back support. Grip the bar at the assigned position and lift it up until your arms are extended straight over your head.
Movement
Take two to three seconds to lower the bar down in front of your head until it is level with your mouth/chin. Press the bar back up to the extended position over your head.
Training Tips
- Focus on your shoulders pressing the bar so your triceps don’t perform most of the work.
- When performing a shoulder pressing movement with heavy weight, be sure to sit in a seat with a back support. This will help give the necessary support needed for your back.
- Keep your feet flat on the floor to help balance your body.
Options
You can vary the position of your grip on the bar to stress different areas of the shoulder (wide and medium grip).
Warning Tips
- Do not over extend your shoulders when raising the bar up to the extended position. Failure to do so can result in serious injury to your shoulders.
- Do not excessively arch your back when performing this movement. Failure to do so can result in serious injury to your back.
- Do not lower the bar any faster than two to three seconds when performing this movement. You must be in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
The post How to do Shoulder Presses (Straight Bar to the Front) appeared first on The NFPT Blog.
Befriend the SM Trend and Watch Your Business Soar!
Stay Ahead of the Herd
Social Media promises to play an increasingly important role in marketing in the coming year. For small business owners and service providers, understanding how to market on social media can mean the difference between success and failure. Marketing strategies have evolved from aggressive in-your-face ads and manipulative sales tactics to a more engaging and customer-centric approach. Social media provides the ideal platform to reach your client base in a way that is agile and responsive to individual needs. However, despite its groundswell of success, only a tiny fraction of businesses understand how to make social media marketing work for them.
Give Instant Gratification
Not only are social media platforms like FaceBook and Pinterest aware of the rising tide of marketing on their sites, they are developing tools to facilitate it. One thing you will see emerge in the new year is a “Buy” button positioned next to “Like” and “Share.” Now, rather than having to send an email or FB message to contact you, clients will be able to purchase session packages or memberships with a single click, without having to leave the SM site. The challenge is to create brief engaging memes and video clips that provide a lot of information in a nutshell.
Get Visual
One of the hottest upcoming SM marketing trends will be real-time video that reaches followers at times of peak usage. Platforms like Periscope and Meerkat allow live streaming that provides in-the-moment glimpses into your world. Broadcast a new exercise mashup or send the world a real-time testimonial from a satisfied client. Give a tutorial on good exercise technique, or keep your audience up to date on the latest fitness trends. The key is to keep it fun, entertaining and brief.
Keep It Social
Not everyone who attempts to market on social media will have success. Blatant ads that mimic old-school marketing tactics will be ignored as users scroll on to more engaging posts. Social media is popular because it provides a platform that meets users’ needs for social interaction. Creative posts that speak to the user on an emotional level are more likely to grab the attention of prospective clients. Use the same tools you would in a casual social setting: Tact, focused engagement, warmth and a friendly approach will draw in users who will listen to your message and share it with their friends.
Resources
Marketing, whether through social media or other formats, can seem overwhelming. W.I.T.S. offers guidance and solutions through our Fitness Business Institute, with dozens of courses on sales and marketing geared specifically to the fitness industry.
References and Credits
Brafton: 4 Social Media Trends You Need to Know Going into 2016
http://www.brafton.com/news/social-media-news/4-social-trends-you-need-to-know-going-into-2016/
Forbes: The Top 7 Social Media Marketing Trends That Will Dominate 2016
http://www.forbes.com/sites/jaysondemers/2015/09/28/the-top-7-social-media-marketing-trends-that-will-dominate-2016/2/
Fortune: Virtual Reality Takes Off and 4 Other Social Media Trends in 2016
http://fortune.com/2015/12/23/2016-social-media-facebook/
*Images courtesy of freedigitalphotos.net.
Friday, December 25, 2015
Thursday, December 24, 2015
Fitness Trainer Alter Egos
The popular thing these days is to boast and brag about “keeping it 100!” But today I want to talk about how I keep it 75, and how dropping 25 off the realness scale can be a good thing. In fact, whoever keeps it 100, 100% of the time, has no friends, spouse, or job. I’m just saying. There are many faces of the fitness trainer…
I named her T. T is my fitness instructor alter ego. I’d find her waiting for me at the doors of the gyms where I taught. I’d put on her personality like a well-worn Live Strong t-shirt and walk right into the class with none the wiser. She was a welcome diversion, permission to leave behind troubles of any caliber and immerse and wallow in the world of fitness. Many of us know and appreciate that a good workout elevates mood, and for a lot of people it can be the only “me time” available in a hectic day. For an instructor, it cannot be “me time” because others are looking to the instructor to provide that for them.
That’s T’s job. Like anyone else, an instructor can have an off day. We are human. Humans with a job to do, however. Retreating into ourselves to enjoy a good workout is not an option. Having that auto-personality fully developed and waiting has saved me a few times, and a strange thing happened after I walked in wearing T’s smile, glow, and having her attentiveness to a full classroom’s workout. T would start to gain points on the realness scale. From 75, or honestly sometimes 60, she’s suddenly edging up toward 90. That’s the magic. What started out as a clutch performance became my reality.
T stayed the same whether it was a Spinning class or a boot camp class, whether it was my regular class or if I was subbing, whether it was 8am New Year’s Day (and it was once), or a regular Monday 5:45am class. T has a lot of me in her. She’s who I usually am when I’m wonderfully on-point.
I think that sharing our gift for motivation can be fulfilling. I know it makes me proud and happy to be of service to others. Clients come to see us because we make them proud and happy to be working toward a goal and achieving results. It’s a reason for me to feel thankful, and, if I can’t quite grasp that at the door, T has my back until I remember.
Here’s what I’m driving at: cut yourself some emotional slack. It’s okay to retreat into Fitness Dude or whatever you want to call your alter ego. He or she will only be there for a short while until the magic of the workout comes for you. But if your alter ego has to stay for the entire duration, that’s alright, too.
Who’s your alter ego? Does your alter have a name? Do you find yourself bouncing back and around from one face to another depending on your client?
The post Fitness Trainer Alter Egos appeared first on The NFPT Blog.
Wednesday, December 23, 2015
NFPT Trainer and Expedition Hiker: follow his journey on the Appalachian Trail
Coming in January 2016, NFPT will, for the first time, feature one of our own Certified Personal Trainers whose sport is Expedition Hiking. We will follow his personal life journey that led him to fitness and ultimately to hiking. We will share his training regime for his next big adventure and then follow him on that adventure.
The story behind his life’s fitness journey you will find interesting, inspiring and encouraging. Join us in the coming weeks and months as we feature, James “Jim” Holt, MA, CPT, trail name, No Man Walking.
Jim lives in the Northern Colorado Rockies near Red Feather Lakes and will attempt a thru-hike of the Appalachian Trail beginning in Mid February 2016. NFPT will tell his story from beginning to end in a Trainer Profile series. We will share the who, what, when, where, why and how, including what type of training methods he uses to prepare for hikes.
Stay tuned for the first in this series, the who. Get to know Jim Holt as we have, a real motivator, professional and friend with an incredible will and spirit. Follow his journey with us. May it bring inspiration to you on your life’s journey!
The post NFPT Trainer and Expedition Hiker: follow his journey on the Appalachian Trail appeared first on The NFPT Blog.
Tuesday, December 22, 2015
Sharing is Caring: The Faces of Social Media
Viewer-Centric Posting
Posting on social media to promote your services is a smart and modern approach to marketing. But when you post, are you thinking only of your message, or are you considering the recipients? Thinking about the types of people who will view, like and share your post should be an important consideration when designing a meme, writing an article or creating a video. By factoring the potential viewer into the creative mix, you will be less likely to offend, and more likely to maximize your social media presence.
Trans-Generational Appeal
In its early days, social media began as a fun way for young people to interact with friends and classmates over the internet. However, the social media of today reaches across all generations, providing a convenient way for friends and family members to stay in touch. When you create your posts, consider that anyone from children to elders may see them. Even though your target demographic may fit into a specific age range, you cannot predict who might view and share your posts.
Diverse Messaging
In order to reach as many people as possible with your message, be careful to use graphics that appeal to a diverse audience. If all of your images include light-skinned people with blue eyes, you may be unintentionally sending a message that you are only interested in serving people who identify with that genotype. Likewise, using only images of young people may send a message that your services do not extend to older adults.
Friends with Benefits
You can reward your social media friends for sharing your marketing posts by offering promotional prize drawings. Set up your account so that when your post is “liked” and shared, the sharer’s name is entered into the contest. Alternatively, direct viewers to your social media page to enter the contest. Be sure to clearly define the beginning and end dates, and have your prize shipped in a timely manner. Then, with the winner’s permission, create a post announcing the contest’s outcome.
Resources
Marketing, whether through social media or other formats, can seem overwhelming. W.I.T.S. offers guidance and solutions through our Fitness Business Institute, with dozens of courses on sales and marketing geared specifically to the fitness industry.
Credits
Images courtesy of freedigitalphotos.net.
Monday, December 21, 2015
How to do Stiff Leg Deadlifts
Emphasis
The primary muscles stressed in this movement are the muscles in the back of your upper leg (hamstrings), hips, and especially the lower back. The secondary muscles stressed are your stomach muscles and the muscles in your arms.
Starting Position
Standing with your shins just touching a weighted bar, place your feet shoulder width apart and directly under the bar. Keeping your legs straight, bend at the hips and grip the bar in an interlocking grip. It is very important to keep your back straight.
Movement
Lift the bar up off the floor until it is against your upper thighs, arms extended. Keep your back straight and the bar as close as possible to your legs. Take two to three seconds to lower the bar down until you reach a comfortable stretch in your hamstring.
Training Tips
- Reverse the interlocking grip on every set performed.
- This exercise works your back very hard. You must focus on keeping your back straight throughout the entire exercise.
- The closer your stance is, the greater the range of motion in your hamstrings.
Warning Tips
- Do not lower the bar any farther than a comfortable stretch in your hamstrings. Failure to do so can over stretch your hamstrings, causing serious injury to them.
- You must keep the bar as close to or against your legs when raising the bar up. Failure to do so can result in serious injury to your back.
As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.
The post How to do Stiff Leg Deadlifts appeared first on The NFPT Blog.
Sunday, December 20, 2015
Friday, December 18, 2015
Assessing & Building Physical Balance
A sense of physical balance is an essential part of everyday life. One consequence of not being able to maintain our balance is a greater risk of fall and injury. For this reason alone, balance training should be a core part of any exercise program.
There are several factors that contribute to our physical balance, and two that we can directly influence are muscular strength and flexibility.
Before attempting balance exercises, it’s important to conduct a brief initial assessment of a client’s ability to balance in several different postures.
To assess balance, have the client:
- Stand with eyes closed. Is the client able to remain steady, or does the body sway to either the left or the right?
- Stand on one leg, with their eyes open. How long can the client maintain this position?
Then, switch to the other leg and repeat.
- Walk on tip toes. How far can the client walk before losing balance?
- Walk on the heels. How far can the client walk before losing his or her balance?
Make sure to record all data gathered from these activities to serve as a baseline measurement for comparison when re-testing the client; a commonly recommend interval is four weeks.
Balance Training
As with most exercises, it’s important to start simply and slowly and progress to greater challenges as the client is able.
Some basic balance exercises include:
- Walking forward and backwards. As a continuous point of reference, it’s best to have a straight line placed securely along the floor – a well-placed strip of tape fits the bill nicely.
- Standing on single leg (hold for up to 30 seconds)
- Standing on a single leg with eyes closed
- Doing toe raises and holding for several seconds. Then, attempting them with eyes closed.
- Doing small squats moving left to right
- Sitting on a balance disc and performing side-to-side/circular motions
- Sitting on a stability ball and performing side-to-side/circular motions
- Some points to keep in mind during balance training include:
- Directing the client to establish a neutral posture with both feet on the ground
- Instructing the client on how to perform stabilization techniques. For example, gently squeezing the buttocks and pulling the abdominal muscles inward can help to maintain balance
- Keeping all movements slow at first, then having the client move progressively faster
To assist with balance, the client should be allowed to place the hands on the hips or hold onto a chair or wall until he or she feels balanced.
Remain alert for signs that the client is losing balance while performing these activities. Always ask for feedback. For example, if he or she appears to become rigid or tense when performing any of these exercises, it may be sign of a loss – or impending loss – of balance. If this proves to be the situation, go back to the basic exercises and progress more slowly. This will allow the client’s confidence to increase and with it the likelihood that he or she will want to attempt more challenging moves.
References
- American College of Sports Medicine. ACSM’s guidelines for exercise testing and prescription. Lippincott Williams & Wilkins, 2013.
- The National Federation of Professional Trainers. Sports Nutrition Manual. 2nd Ed. Lafayette, IN: NFPT, 2006.
The post Assessing & Building Physical Balance appeared first on The NFPT Blog.
Reminder: Don’t forget to pay your first month’s premium for health insurance
If you enrolled in or changed Marketplace health plans by December 17, 2015, your coverage will start January 1, 2016.
Thursday, December 17, 2015
Running Fundamentals
My start with running happened in what I think of as an unusual way. I’d taken my dog for a walk, and he wanted to go faster. So I broke out in a trot. That’s it. I thought to myself after a few ungainly strides in my regular street clothes, I should keep doing this! And so it began.
I ran like a newbie, just as I was supposed to…being new and all. But a little bit of advice would’ve done me a world of good had I known to ask about it. This is about the fundamentals of running for the clients who are just breaking in. Emphasis on “fun,” because nothing about this article is going to help anyone run faster or crush that first 5k, but it can help someone be happier at the finish line. This is the stuff that no one talks about.
- Shoes need not be funky! There is a trick or two to help keep shoes smelling fresher than they really are. Let your clients in on this info or they’ll be helping fellow runners set new PRs just to keep from being downwind. When sweat, or water (but seriously for sweat) saturates running shoes, remove the insoles and sprinkle baking soda on them. That will help absorb moisture, and it also de-funks quite nicely. Stuff the shoes with newspaper, once again for moisture, and then remove the newspaper and baking soda in a few hours.
- For lady runners, the right bra is essential. I can’t say how much. The wrong fit can let straps move during a run, and skin can actually rub off. Most think more anti-chafe product is the answer. Many times, it is not. Get fitted at a running-specialty store, pronto, and skin can stay where it belongs! Plus, no more stinging showers.
- Here is a fact: Ten-thousand gadgets and items are not necessary to get started with running. I said it. Here’s the thing. A new goal or hobby is exciting. In that excitement all things are shiny and new and irresistible. If one is not careful, the end result can be a closetful of items that are still shiny and new a year later…from lack of use. Gadgets are fun. No question about it. I’ve got my favorites. But, to keep from breaking the bank, runners should be choosy and make sure that the purchase fits his personality and needs. Don’t fall for the latest fad because of all that awesome advertising or even because everyone else has it.
Want to learn about the science of running? Want to know how to correct for common dysfunctions and improve times? Check out NFPT’s newest course, Running Mechanics.
What fundamental advice do you want to share with new runners? Help someone out by leaving a comment!
The post Running Fundamentals appeared first on The NFPT Blog.
Preventing shoulder and rotator cuff injuries through corrective exercise programming (Part 2)
Shoulder pain and shoulder injuries related to the rotator cuff are common issues within the general population and among athletes. This article will provide you with background knowledge and practical suggestions on how to prevent or improve conditions of this muscle group through stabilization and strengthening exercises.
In part one we learned that a correct length-tension ratio of the rotator cuff muscles is crucial for shoulder function. If an improper ratio occurs the resulting compensation pattern can lead to secondary latent trigger points, which have the capacity to further alter muscle actions. This was demonstrated by Lucus and colleagues who showed altered muscle activation patterns caused by trigger points led to inefficient muscle function and resulted in early muscle fatigue predisposing the athlete to injury. (1) As indicated in the previous article and in the NASM Essentials of Corrective Exercise Training text, this is one of the primary reasons why self-myofascial release should be integrated into most exercise programs.
Here we’ll discuss stabilizing and strengthening the muscles of the shoulder complex since we now know a few strategies to restore the proper length-tension ratio. When working with an athlete or weekend warrior you will likely find altered motor control if they’ve ever had shoulder pain or an injury even, if they are not currently experiencing pain. This is due to the fact that pain causes a motor response that stimulates certain muscles while inhibiting other ones, which persist even after the pain resolves. (2)
Hodges et al. demonstrated this in the low back showing a delayed contraction of the transverse abdominis and inhibition of the multifidus muscle in patients with a history of low back pain. (3) This delayed muscle activation has also been demonstrated with the peroneal muscle of the ankle, vastus medialis obliquus of the knee and rotator cuff muscles of the shoulder.
David et al. studied the function of the shoulder muscles and showed consistent activation of the rotator cuff muscles prior to superficial deltoid and pectorial muscles with isokinetic rotation. This confirmed the role of the rotator cuff muscles as humeral head stabilizers as they maintain the correct position within the glenoid fossa of the scapula. (4)
In another study Wadsworth et al. found a significant delay in serratus anterior activation in swimmers who were experiencing shoulder pain. The delayed activation of the serratus anterior resulted in their inability to stabilize the scapula against the thoracic wall causing scapular winging or scapular dyskinesia. This led researchers to conclude that the serratus anterior acts as a deep stabilizer similar to that of the rotator cuff muscles. (5)
In the previous article we learned about the concept of relative flexibility, which dictates that movement occurs through the path of least resistance. (6) This results from weak muscles or ones that have a delayed activation pattern requiring synergistic muscles to compensate in order to balance the couple forces that occur with shoulder movement. Therefore proper motor control training is required not only for the rotator cuff muscles but also for the scapular muscles including the serratus anterior and trapezius.
Many exercise protocols tend to place an emphasis on compound movements and load training and do not include enough movements focusing on motor control. But for injury prevention and proper strengthening of the shoulder complex it is important to progress clients appropriately with a multi-phased approach including motor control, isolated strengthening and integrated dynamic movements. (7)
Teaching motor control should include a variety of cues including visual and verbal. (8) No weight should be used at first with the goal of developing perfect movement patterns in flexion, abduction, scapular plane, external and internal range of motion. This will become the baseline of movement to build from. Any alterations of perfect movement such as scapular winging, asymmetrical trapezius activation or compensatory cervical, thoracic or lumbar motion when weight is added would require a regression of less weight, changing to a more stable position or surface, or a combination of all. Although core stability is not the purpose of this article, it should be assessed as a strong core providing proximal stability will allow proper distal mobility and movement patterns of the shoulder.
An easy way for you to assess your clients, as well as teach them proper motor control, is performing shoulder flexion when in a four point kneeling or quadruped position. This will help your client disassociate compensatory movements of the lumbar, thoracic or cervical region. A dowel may also be placed along their spine to cue them to maintain a neutral position. After you have assessed their static scapular position instruct them to activate their core and slowly raise one arm up into flexion while maintaining a neutral scapular position. Compare bilaterally the quality of movement of both the scapula and the humerus.
Four Point Kneeling Shoulder Flexion
Once your client demonstrates good core control when performing this movement, they may be progressed to a standing position to perform flexion, abduction, scapular plane abduction, internal and external rotation at shoulder level. Initially each movement is trained in isolation with strict attention paid to the quality of movement as progression to weighted exercise is only done when the previous step is mastered.
If clients show signs of “scapular winging” with any of the above movements, weakness of the serratus anterior should be considered. Ludewig and colleague demonstrated progressive EMG activity of the serratus anterior with humeral elevation and upward rotation of the scapula. (9) This lead the authors to conclude that rehabilitation approaches to scapular muscle strengthening should consider the effects of these motions. Therefore the following scapular press exercise will help strengthen the serratus anterior muscles.
Scapular Press with Resistance Band
Begin by holding a resistance band so it is wrapped around the mid back. Elbows should be straight. Stand with a neutral scapular position and good upright posture. Extend arms forward by rounding shoulders forward allowing your scapula to spread apart. Slowly return to start position and repeat 3 sets of 10 repetitions.
In addition to the scapular winging the middle trapezius and rhomboids can have an impact on posture: if they are weakened or injured, the muscular tension created by the pectoralis minor will tilt the scapulae forward and down, worsening kyphosis (rounded shoulders).
Blackburn T Scapular Retraction
The Blackburn T is one of the most effective exercises to strengthen weakened posterior deltoid, supraspinatus and trapezius muscles. (10)
Begin lying face down on the floor or a massage type table. A towel may be placed under the forehead to eliminate cervical extension and activation of the upper trapezius muscles. Arms should be extended to the sides at shoulder level with the hands at 9 and 3 o’clock position. Make the hands into a soft fist with the thumbs up. Lift hands and arms toward ceiling. Then squeeze the shoulder blades together. Neck muscles should remain relaxed. Hold for 5 seconds before returning to starting position. Repeat 3 sets of 10 repetitions.
Once proper motor control has been attained along with scapular stability, rotator cuff strengthening exercises can be integrated. Strengthening the external rotators is important as weakness of the teres minor and infraspinatus is a potential cause for shoulder impingement as well as other conditions. Therefore maintaining an appropriate strength ratio of 66-75% of external to internal strength is critical here (12).
In order to implement a safe strengthening exercise for the external rotator teres minor, perform the following exercise on the floor in the supine position with the arm at shoulder level. This will provide added stability to the shoulder complex allowing your clients to focus on proper motor control and perfect form.
Supine Resisted External Rotation
Hold a resistance band on one end while anchoring the other end on one foot. Elevate the elbow to shoulder level, then rotate your hand upward until it touches the floor. Pause momentarily before returning to the starting position. Repeat 3 sets of 10 repetitions.
This exercise should also be performed in the opposite direction with the resistance band anchored above the head in order to work the internal rotator subscapularis muscle.
Once the appropriate strength has been attained in the supine position, you may progress your client allowing them to perform this exercise in a more functional upright position.
Shoulder Level Resisted External Rotation
Begin either standing or seated on a stability ball. Hold one end of the resistance band in one hand with elbow out at 90 degrees arm abduction and with the forearm parallel to the floor while the opposite end of the band is anchored at same level in front of the body. While maintaining the same elbow position, rotate the arm upward and backward against the resistance. Pause momentarily and slowly return to the starting position. Repeat 3 sets of 10 repetitions.
Perform this exercise with internal rotation as done previously in the supine version in order to work the subscapularis in a functional position.
Shoulder Level Internal Rotation
Begin seated on a stability ball. Hold one end of the resistance band in hand with elbow out at 90 degrees arm abduction and with fist up high at full shoulder external rotation while the opposite end of the band is anchored at same level behind the body. Bend the elbow to 90 degrees. Maintaining the same elbow position, rotate the arm, moving the fist forward against resistance. Hold for a couple of seconds and slowly return to starting position. Repeat 3 sets of 10 repetitions.
Once the appropriate strength and stability has been established for the above exercises, a progression which integrates core activation, proprioception and balance may be introduced. An example of this is below with the scapular retraction and external rotator cuff exercises.
Blackburn Y on Stability Ball
Begin in a plank position on a stability ball. Arms should be extended to sides at shoulder level with hands at 10 and 2 o’clock position. Make hands into a soft fist with thumbs up. Activate core muscles. Lift hands and arms toward ceiling and squeeze shoulder blades together. Neck muscles should remain relaxed. Hold for 5 seconds. Return to start position and repeat 3 sets of 10 repetitions.
Dumbbell External Rotation on Stability Ball
Begin in the plank position on the stability ball while holding dumbbells with elbows at shoulder level and bent to 90 degrees. While maintaining the 90 degree angle at the elbow joint and a stable scapular position, rotate the arms upward until the hand approximately at the level of the ears. Slowly return to start position and repeat 3 sets of 10 repetitions. This is a challenging exercise and can be regressed by using no weights in order to develop the perfect movement pattern.
All of the above displayed exercises are easy to execute and include minimal risks if performed as described. To achieve satisfying results it is important do them on a regular basis and for a minimum of 4 weeks. The general guideline for progressing student athletes is called the “10% rule,” where total training (intensity, frequency, duration, or any combination) is not increased more than a 10% per week. Although there are many approaches to shoulder strengthening hopefully this has provided insight into some basic strengthening strategies. Should your client’s condition become painful or worsen at any time, an evaluation with a medical professional would be warranted.
References
1) Lucas KR, Rich PA, Polus BI. (2010). Muscle activation patterns in the scapular positioning muscles during loaded scapular plane elevation: The effects of Latent Myofascial Trigger Points. Clinical Biomechanics, Oct;25(8):765-70.
2) Nijs J, et al. (2012). Nociception affects motor output: A review on sensory-motor interaction with focus on clinical implications. Clinical Journal of Pain. 175-181.
3) Hodges PW, Richardson CA. (1996). Inefficient muscular stabilization of the lumbar spine associated with low back pain. A motor control evaluation of transversus abdominis. Spine.;21: 2640–2650.
4) Magarey D, et al. (2000). EMG and strength correlates of selected shoulder muscles during rotations of the glenohumeral joint. Journal of Clinical Biomechanics 2: 95–102.
5) Wadsworth DJS, Bullock-Saxton JE. (1997). Recruitment patterns of the scapular rotator muscles in freestyle swimmers with subacromial impingement. International Journal of Sports Medicine 18: 618–624.
6) Sahramann S. (2002) Diagnosis and Treatment of Movement Impairment Syndromes. St. Louis, Mo, USA: Mosby, Inc.
7) Clark M, Lucett S, Sutton B. (2014). NASM Essentials of Corrective Exercise Training. Burlington, MA, USA: Jones & Bartlett Learning.
8) Ro, J, et al. (2008). Effect of motor control and strengthening exercises on shoulder function in persons with impingement syndrome: A single-subject study design. Manual Therapy. 1-9.
9) Ludewig P, et al. (1996). Three dimensional scapular orientation and muscle activity at selected positions of humeral elevation. JOSPT 24(2):57-67.
10) Blackburn TA, McLeod WD, White B. (1990). Electro-myographic analysis of posterior rotator cuff exercises. Journal of Athletic Training. 25:40-45.
The post Preventing shoulder and rotator cuff injuries through corrective exercise programming (Part 2) appeared first on NASM Blog.
Wednesday, December 16, 2015
50+ Delicious Recipes That Effortlessly Cut Carbs
If you're looking to shed pounds, cutting back on carbs can be an effective part of your weight-loss strategy. Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and all the following breakfast, lunch, dinner, and snack recipes fall between one and 20 grams of carbs per serving. Let these delicious recipes help you hit that magic number you're aiming for!
- Additional reporting by Michele Foley and Leta Shy
Energy Balance in Perspective
“All things in moderation.” This oft-cited phrase is believed to date from ancient times and remains relevant today.
Take for example, the principle of energy balance used in diet in exercise that calories in should be in some proportion–depending on one’s fitness goals–that approaches parity.
When we consider that the physical energy expenditure in the United States has fallen markedly over the past century while the availability of easily obtainable high calorie foods and beverages has skyrocketed, the concept of energy balance is all the more relevant. In one recent study, researchers suggest the use of strategies that pair food and beverage intake with a higher level of energy expenditure than is typical in today’s society. This, the researchers say, would allow the biological system that regulates body weight to perform more effectively.
When we consider that many people burn up about 200-300 calories in a 30-minute bout of moderate exercise, the number of calories contained in say, a sports drink, can seem pretty ominous.
Yet, replenishing energy and nutrients in a post-workout setting is still a good idea. The more intense the resistance workout, the greater the need for protein, for example. Not ingesting an appropriate meal shortly after the session, which would otherwise provide the energy required by the muscles that were just worked, will result in continued catabolism and an undesirable reduction in tissue energy and volume. This condition is a detriment to reaching any fitness goal because it reduces lean mass.
Minute for minute, more energy is expended and consequently more calories are burned during intense exercise intensely rather than moderate exertion. In other words, running uses more calories than does walking for the same interval. Whether that is desirable depends primarily on someone’s present state of physical conditioning and health goal or goals.
Exercising at higher intensities might also reduce appetite for some time after the workout, unlike less intense exercise levels. In a recent study, it was found that men who rode stationary bicycles intensely for 30 minutes ingested significantly fewer calories afterward than when they rode at moderate intensity for the same amount of time. They also exhibited reduced lower blood levels of ghrelin, a hormone known to stimulate appetite.
During intense exercise, the body turns to calories from carbohydrates. But when performing at a more unhurried pace, energy demands are lower and the body can turn to the slow but steady fuel source: fat. According to one study, exercising at an intensity of about 65 percent to 80 percent of your maximal heart rate (HRmax), or a pulse rate of about 105 to 130 beats per minute, maximizes the amount of fat burned during a workout, although it involves less caloric expenditure per minute than exercise performed at more intense levels.
For achieving and maintaining an optimal level of health, perhaps we need look no further than the concepts of restraint and common sense, or as the ancients are reputed to have so eloquently put it: “All things in moderation.”
References:
- http://journals.lww.com/nsca-jscr/Abstract/2009/10000/Quantifying_Differences_in_the__Fat_Burning__Zone.25.aspx
- http://www.ncbi.nlm.nih.gov/pubmed/23835594
- Garrow, John Stuart. Energy balance and obesity in man. North-Holland Publishing Company., 1974.
- J. O. Hill, H. R. Wyatt, J. C. Peters. Energy Balance and Obesity. Circulation, 2012; 126 (1): 126 DOI: 10.1161/CIRCULATIONAHA.111.087213
The post Energy Balance in Perspective appeared first on The NFPT Blog.
Tuesday, December 15, 2015
Like and Share: Maximizing Your Social Media Presence
What’s In a Meme?
Social media can be a great platform to promote your business, but the trick to getting recognition is to post memes, photos and video clips that grab the users’ attention. Wordy memes in small print are less likely to be circulated than single-sentence attention grabbers in a bold and readable font. Short video clips lasting less than two minutes are more likely to be viewed and shared than lengthy clips that require a time commitment.
Who Loves You?
Frequency is critical if you want to build a social media following. Posting only one item per week is not enough to gain a fan base. Not all of your memes will reach all of your connections, so post daily, and encourage your followers to visit and like your page. You do have your own business page, of course. Keeping your business posts separate from your personal posts is critical if you want to grow your client base.
Make ‘em Laugh!
Clever and entertaining posts are more likely to go viral than something more generic. Funny clips of your dog “helping” you do yoga, a silly vid of your toddler doing Zumba or an amusing meme about leg day will get you the chuckles, likes and shares that promote your business. Be sure to include your name and web address on all of your posts!
Make it Matter
You don’t always have to be entertaining to gain a following, but your posts do have to mean something. Choose wisely when posting nutrition advice, exercise tutorials or items that pertain to your profession. Make sure your information is well researched, safe and reliable. Avoid controversial topics that could affect your professional reputation. By consistently posting accurate information that helps others, you will soon become known as a fitness expert!
Resources
Marketing, whether through social media or other formats, can seem overwhelming. W.I.T.S. offers guidance and solutions through our Fitness Business Institute, with dozens of courses on sales and marketing geared specifically to the fitness industry.
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