My Blog

May - Leg Press

05/01/2012 22:21:00

MAY

LEG PRESS

Q. What is a Leg Press?

A. A leg press machine is a great way to target the lower part of the body without any injuries.

Q. What is the correct way of doing a Leg Press?

A. First of all, sit on the machine with your back and head against the padded support. Then place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate. You also want to make sure that the knees are in line with the feet and neither bowed inward nor outward. Push the platform by using your heels rather than your toes.

Q. What muscles am I working?

A. Quadriceps (front of legs), Hamstrings (back of legs) and Gluteus.

Q. How do I breathe when doing this exercise?

A. You exhale as you are pushing the platform and inhale as you are bringing in the platform.

April - Lat Pulldown

03/28/2012 23:49:00

APRIL

LAT PULLDOWN

Q. What is a Lat Pulldown?

A. Lat Pulldown is a great exercise to work the upper back. It is designed to develop the latissimus dorsi ( a long V-shaped muscle along the upper back)

Q. What is the correct way of doing a Lat-Pulldown?

A. The most important thing about doing a lat pulldown is posture.

· You can use a wide grip (working the outer lats) or a narrow grip (working the inner lats).

· Adjust the height of the thigh pad so that it is sitting on top of your quads and not your knees.

· While keeping your legs at a 90 degree angle, slightly lean back and stick your chest out.

· Keep your spine neutral (head + back + wrist straight) and your core engaged

· Bring the bar about an inch of the chest (about 2 fingers in height) while squeezing your shoulder blades together.

· Inhale on the way up and exhale on the way down

· Make sure to do slow and controlled movements, thus making your muscles work twice as hard.

Q. What muscles am I working?

A. Latissimus Dorsi, Shoulders, Trapezius, Rhomboids, Biceps, Erector Spinae, Abdominals and Lower Back.

CORE

03/02/2012 19:50:00

CORE

Q. What is the Core?

A. Many times when people think of the core, they think of a 6-pack or the abs. The core is much more complex than that. The muscles of the core originate on both sides of the pelvis and are responsible for forward flexion, extension, lateral flexion rotation of the spine. They connect to the muscles of the hips and back and assist in the function of them both. The Core consists of not only the abdominal muscles but also, the Erector Spinae (muscles along the vertebrae from the neck until lower back), hip flexors and the glutes.

Q. Is There an Upper and Lower Abs?

A. No. The abdominal muscles consist of:

· Transverse Abdominus – The deepest muscle of the “abs”. This muscle is responsible for posture and the stabilization of the spine.

· Rectus Abdominus – The front muscle of the “abs”. Also known as the 6-pack muscle due to its appearance on fit people.

· Internal Obliques - Located under the external obliques, running in the opposite direction

· External Obliques - located on the side and front of the abdomen

Benefits of Good Core Strength

A Strong Core Reduces Back Pain
Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
A Strong Core Reduces The Risk of Heart Disease, High Blood Pressure & Diabetes
The muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, which means, when there is extra fat around the core area, organs such as the kidneys, liver and the heart have to work twice as hard to function.
A Strong Core Improves Postural Imbalances
Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

Q. What Are the Best Core Exercises?

A. Core exercises are most effective when they engage many muscles throughout the torso and work together to coordinate stability. Little things such as working on your posture, breathing and balance can go a long way. Some of the best core exercises are simple bodyweight exercises such as planks, kegels and push-ups. There are no miracle exercises for flat-abs; it cannot be done in 5 minutes, 100 sit-ups a day or eating only protein will not give you a 6-pack. Just like with any other muscle and exercise, it is about a lifestyle change and there are no quick fixes.

MARCH - PUSH-UPS

02/29/2012 16:29:00

PUSH-UPS

Q. What is the push-up?

A. The push up may just be the perfect total body exercise that builds both upper body and core strength. Done properly, it uses muscles in the chest, shoulders, triceps, back and abs.

Q. What is the correct way of doing push-ups?

A. The most important thing about push-ups is keeping your back straight. The second most important thing is breathing.

Get on the floor and position your hands slightly wider than your shoulders.
Rise up onto your toes (or knees) so you are balanced on your hands and toes (or knees).
Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
Exhale as you begin pushing back up to the start position
Don't lock out the elbows; keep them slightly bent.
Repeat for as many repetitions as your workout routine requires.

Q. Which muscles am I working?

A. Your Chest, Triceps (back of the arms), Shoulders and Core (abs and lower back).

The Gym No-Nos

02/28/2012 01:15:00

Exercises from the 80s should stay in the 80s!! Doing a Lat Pulldown behind the neck is extremely dangerous as you put pressure on your cervical vertebrae and restricts your breathing! This exercise should be done with a neutral spine, aiming the bar at your chest (yes, you are still working on your lats this way). Arnold may have done some funky exercises way back when, but please, be smart, stay safe!

Another exercise from the 80s is using the Decline Bench Press. Blood rushes through your head a lot faster than you can build your lower pecks or abs. This may cause dizziness, nausea, faintness and even an aneurism. Many times, people hold their breath and arch their back in order to finish off their set which can make things a lot worse. If possible, use the decline press MACHINE for the lower pecks or a ball for the abs.

Back Extension bench is not a roller coaster ride!!! The lower back is one of the most sensitive yet complex areas of your body. When using the back extension bench, go SLOW, concentrating on your breathing and posture. Hyper extending (arching) the lower back does not mean you are working it harder; it means you are hurting it!

Step Curtsy Lunge. Ladies!! There are other way of working the hips without putting pressure on the knees and hips!! Words you should know: ACL, Meniscus, Tensor Fasciae Latae (Look them up!). All it takes is one missed-step or jolting of the knee to really hurt yourself. Do your steps, do your lunges, just don`t push your leg back-side, this is not functional! Not even when bowing to the queen!

The Elliptical was not made for running! Want to run? Use the treadmill! The Elliptical is a gliding cardio machine that although is not functional (and in my opinion should not be used), it is easier on the knees for those who have knee issues. Ellipticals do not burn more calories than other cardio machines!!! The calorie you burn depends on your metabolism, gender and your performance.

Brazilian Salada

02/22/2012 12:11:00

Ingredients:

Hearts of Palm

Tomatoes

Diced Onion

Cilantro

Green Olives

Arugula (optional)

Olive Oil

Squeezed Lime

Salt

Pepper

How to Prepare:

Mix it all in a bowl. Bom Apetite!

Greek Salad with a Twist

02/22/2012 11:59:00

Ingredients:

Romain Lettuce

Tomatoes

Red Onion

1/2 Avocado

1/2 Apple

Kalamata or Black Olives

Feta Cheese

Olive Oil

Vinegar

Pepper

How to Prepare:

Mix it all in a bowl!

FEBRUARY - PLANKS

01/28/2012 01:46:00

FEBRUARY

PLANKS

Q. What is a plank?

A. It is an important exercise that can be done at any age. It requires no movement and yet, it works on the most important group of muscles: the core. By having a stronger core, you are improving your posture and preventing falls.

Q. How do I do a plank properly?

A. In order to do a plank properly, you have to position yourself properly. You can go on your elbows and knees (beginner) and work yourself up to on your hands and toes (advanced). The main focus is to keep your abdominal muscles contracted and your back flat; balancing out your body weight on the four corners of your body (upper and lower). Keep your body in a neutral position from head to toe.

Q. How do I breathe during this exercise?

A. Your breathing is the second most important factor in this exercise. You should breathe in through your nose and out with your mouth. Holding your breath or breathing too fast may cause dizziness. Please contact your physician if you have high blood pressure.

Q. What muscles am I working when doing a plank?

A. The abdominal muscles which includes the obliques, transverse abdominus and rectus abdominus as well as the lower back and shoulders.

JANUARY - SQUATS

01/01/2012 18:34:00

Q. What is a Squat?

A. Squat is a very important functional exercise because it mimics everyday motion such as sitting down or picking something up. Unfortunately, there are many things that can go wrong when doing this exercise. The most common mistake is to put pressure on the toes instead of the heel of the foot. This causes unbalance, injuries to the knees and misalignment of the lower back.

Q. How can I do a squat properly?

A. Many trainers give the example of sitting on a chair. The problem is, too many people don’t realize how they sit down and how to have a proper posture. You want to start with your feet hip apart, your feet should point straight ahead and your upper back should stay nice and tall. You then put pressure on your heels (back of the feet) as you are pushing your bum down towards your heels keeping your knees straight, your core engaged and your shoulders relaxed. The key factors in doing a proper squat are keeping your upper body nice and tall as you are descending and keeping your hips neutral as you are ascending. Try doing this exercise in front of a mirror to see if your knees are aligned with the rest of your body (knees are straight and toes are in front of the knees)

Q. How do I breathe doing this exercise?

A. You always want to exhale on the exertion. So you are breathing in on the way down and breathing out on the way up. Holding your breath or breathing the other way may cause dizziness and nausea.

Q. Which muscles am I working when doing a squat?

A. You should be working your quads (front of legs), hamstrings (back of legs), glutes and your core (abdominals and lower back). If you ever feel pain on your ankles, knees, back and shoulders, please contact a health professional.

Awesome Goat Cheese Salad

03/06/2011 23:17:00

Ingredients:

Strawberries

Dried Cranberries

Almonds

Goat Cheese

Romain Lettuce

Raspberry Vinaigrette

How To Prepare:

Mix everything in a bowl. Enjoy!