Strength training 101

Every movement we make—from walking to driving—involves our muscles. Muscles are unique. They have the ability to relax, contract, and produce force. They are metabolically active, meaning that the more muscle you have, the more calories your body uses at rest and during exercise. Your muscles are highly responsive to strength training, which helps them to become larger and stronger. But if you don’t know anything about strength training, where do you start? Right here! In this and my next few blogs I will tell you everything you need to know to begin and even offer a few tips for experienced exercisers as well. What is Strength Training? Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system. It is also referred to as weight lifting, weight training, body sculpting, toning, body building, and resistance training. What are the Benefits of Strength Training? Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain. Muscle is metabolically-active tissue. This means that the more muscle you have, the faster your metabolism is while at rest. So, strength training is an important component of weight loss and weight maintenance. Without consistent strength training, muscle size and strength decline with age. An inactive person loses half a pound of muscle every year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can also be rebuilt. Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops http://www.gaiaadventures.com Stability Ball Workshop (basic 2 day) June 15, 16 in Vancouver, July 13, 14 in Whistler 14 MTAA credits, Sept 22, 23 in Edmonton Advanced Ball Training June 17, Vancouver 7 credits Foam Rolling Workshop (1 day) Whistler, July 15, Edmonton Sept 24, CECs, 8 credits

Exercise with arthritis

If you have arthritis, three different kinds of activity should be incorporated into your exercise program: flexibility training, strength training and aerobic exercise. That may seem like a lot, but once you get into a routine and notice the benefits each provides, it will become a normal part of your everyday life. Flexibility Training Stiff joints hurt your ability to perform daily tasks, like buttoning a shirt or opening a can. But stretching will improve your range of motion, resulting in greater flexibility and less pain. Stretch every major muscle group daily, paying particular attention to the joints affected by arthritis to help prevent joint stiffness and soreness. Try SparkPeople's Stretching Guide. This program offers a wide variety of stretches, from seated to standing and beginner to advanced. Choose the stretches that work for you and do them on a daily basis. Avoid bouncing during stretches. A stretch should be slow, controlled, and not pushed to the point of pain. Strength Training Weak muscles are common in people with arthritis. This decrease in strength is often caused by inactivity (due to the pain of arthritis) or medication side effects. Muscular strength is important because it decreases the stress on your joints, absorbs shock, protects your joints from injury, and helps improve your overall mobility. Before you start a strength training program, talk to your doctor for recommendations based on your condition and the degree of inflammation you experience. Try to perform strengthening exercises every other day. Start slowly and master the form of each exercise without weights, then move up to light weights that you can control. SparkPeople's Guide to Strength Training and Exercise Demos can help you get started. Try isometric exercises. These safe and effective moves contract your muscles but don't move the joint (i.e. holding a bag of groceries). They're great for people with very painful joints because they build muscular strength with very little joint motion. Some examples of isometric exercises in the Fitness Resource Center include: Isometric Biceps Hold with Towel and Isometric Shoulder Hold with Towel. But you can modify any exercise to make it isometric by holding the position without repeating the movement. For example, Dumbbell Squats and Forward Lunges become isometric when you lower into the squat or lunge position and hold it there instead of performing the up and down motion. Avoid strength training if you are experiencing joint swelling or pain. Resume your activities when the swelling and pain subside. Based on Spark People, Jen Mueller, Personal Trainer Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops http://www.gaiaadventures.com Stability Ball Workshop (basic 2 day) June 15, 16 in Vancouver, July 13, 14 in Whistler 14 MTA credits, 14 BCRPA credits Advanced Ball Training June 17, Vancouver 7 credits Foam Rolling Workshop (1 day) Whistler, July 15, CECs, 7 credits

Core Exercises for you and your clients

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises. Leg Press Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand. Abdominal Crunch Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise. It is also very important to activate the four core muscles (inner unit) prior to performing any movement. See my next blog for safe, easy to perform core exercises.

Come join me in my new "Foam Rolling workshop", approved in BC, Saskatchewan, Nova Scotia, Ontario, and soon to be in Alberta and Manitoba: Saskatoon May 28, Whistler July 15, Halifax Sept 17, Winnipeg Nov 5 and St John, NB Nov 16 (at the AGM). Let me know how you use the roller in your practice. Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler Advanced Ball Training June 17, Vancouver Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

The importance of your Core

Whenever you walk, run or work, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur. Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other. Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities. The Core Benefits The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere. Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises. "Adapted from the American Institute of Cancer Research". It is also very important to activate the four core muscles (inner unit) prior to performing any movement. See my next blog for safe, easy to perform core exercises. Come join me in my new "Foam Rolling workshop", approved in BC, Saskatchewan, Nova Scotia, Ontario, and soon to be in Alberta and Manitoba: Saskatoon May 28, Whistler July 15, Halifax Sept 17, Winnipeg Nov 5 and St John, NB Nov 16 (at the AGM). Let me know how you use the roller in your practice. Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler Advanced Ball Training June 17, Vancouver Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

The new "hot" thing in fitness: travel roller

In January I wrote about using the foam roller (travel) - it's the new "hot" thing in fitness. After all these years of working out, I found out how tight I was. I could not believe the pain I initially felt while rolling out my quads and hips. I had to learn more about how it works. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller, you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Myofascial Release utilizes slow elongating strokes that work with the connective tissue fabric know as fascia. Myofascial work restores movement and flexibility of the body. This technique un-adheres those "glued areas that feel stuck." Gail Code, a massage therapist in Alberta, has been using foam rollers for years with her clients. She says: "But yes, it's bad enough to initiate rolling with a regular roller, never mind a travel roller. Best to start with a regular foam roller to initiate one into rolling. But ultimately, a travel roller is what any serious fitness person will appreciate. One of my clients even purchased a Rumble Roller but that's a bit over the edge. You mention quads and hips - the ITB is the one that gets the most groans and whines when starting out! :-)" Come join me in my new "Foam Rolling workshop", approved in BC, Saskatchewan, Nova Scotia, Ontario, and soon to be in Alberta and Manitoba: Saskatoon May 28, Whistler July 15, Halifax Sept 17, Winnipeg Nov 5 and St John, NB Nov 16 (at the AGM). Let me know how you use the roller in your practice.

Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler Advanced Ball Training June 17, Vancouver Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

Exercises for low-back Health

The following exercises have been chosen to spare the spine, enhance the muscle challenge and enhance the motor control system to ensure that spine stability is maintained in all other activities. Having stated this, they are only examples of well-designed exercises and may not be for everyone—the initial challenge may or may not be appropriate for every individual nor will the graded progression be the same for all clients. These are simply examples to challenge the muscles of the torso.

Cat-Camel (or Cow)

The routine should begin with the cat-camel motion exercise (spine flexion-extension cycles) to reduce spine viscosity (internal resistance and friction) and “floss” the nerve roots as they outlet at each lumbar
level. Note that the cat-camel is intended as a motion exercise—not a stretch—so the emphasis is on motion rather than “pushing” at the end ranges of flexion and extension. Repeat Five to eight cycles.

Curl-up

The cat-camel motion exercise is followed by anterior abdominal exercises, in this case the curl-up. The hands or a rolled towel are placed under the lumbar spine to preserve a neutral spine posture. Do not flatten the
back to the floor. Flattening the back flexes the lumbar spine, violates the neutral spine principle and increases the loads on the disc and ligaments. One knee is flexed but the other leg is straight to lock the pelvis-lumbar
spine and minimize the loss of a neutral lumbar posture. Alternate the bent leg (right to left) midway through the repetitions.

Birddog

The extensor program consists of leg extensions and the “birddog.” In general, these isometric holds should last no longer than seven to eight seconds given recent evidence from near infrared spectroscopy indicating
rapid loss of available oxygen in the torso muscles when contracting at these levels; short relaxation of the muscle restores oxygen. The evidence supports building endurance with increased repetitions rather than extending time.

Reference: "Enhancing Low-back Health through Stabilization Exercise", By Stuart M. McGill, Ph.D.,
Professor (Spine Biomechanics), University of Waterloo

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com


Stability Ball Workshop (basic 2 day) May 26, 27 in Saskatoon, June 15, 16 in Vancouver, July 13, 14 in Whistler
Advanced Ball Training June 17, Vancouver
Foam Rolling Workshop (1 day) Whistler, July 15, Saskatoon, May 28, CECs,

Exercises for Back Dysfunction part 2

Some people with a history of back troubles desire pain relief and spine stability while others may seek a performance objective. Some people need more stability while others may need more mobility. Some exercises will exacerbate the back troubles of some people but the same exercises may help others. Because each individual has different needs, various assessment approaches can be utilized to aid in subsequent decisions for exercise design.

Further, proficient exercise professionals will need an understanding of the issues, and of the myths and realities pertaining to each issue to form a foundation for the decision process. The focus here is to briefly introduce just a few selected issues. This information is based on Dr. Stuart McGill’s work, world renowned low back researcher, “Low Back Disorders”.

It is widely believed that stretching the back, and increasing the range of motion is beneficial, and reduces back problems – however the scientific evidence shows that, on average, those who have more range of motion in their backs have a greater risk of future troubles. Clearly there is a tradeoff between mobility and stability where the optimal balance is a very personal and individual variable. Indeed, the “stability/mobility balance” may shift during a progressive exercise program as symptoms resolve, or with advancing age, or as rehab/training objectives change.

Another generally perceived goal of training the back is to increase strength, believing in the “no pain-no gain” philosophy. Strength has little association with low back health, in fact, many hurt their backs in an attempt to increase strength. Exercise programs intended to enhance strength may contain poorly chosen exercises such as sit-ups. Performing situps both replicates a potent injury mechanism (specifically posterior disc herniation) and results in high loads on the spine. On the other hand, muscle endurance, as opposed to strength, has been shown to be protective for future troubles.

Further, for many, it is better to train for stability rather than stretching to increase range of motion.
Recent investigations into injury mechanisms have revealed that many back training practices actually replicate the loads and motions that cause the parts of the low back to become injured. In my next blog I will present proven exercises that really work.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com


Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler
Advanced Ball Training June 17, Vancouver
Foam Rolling Workshop (1 day) Whistler, July 15, CECs,