How does it relate to training?

We have all heard people discuss how long their workout is or how much time they spend working out.  People are very into such things.  However, is it really that important and does it relate to training at all?

I will tell you that time is an important factor in training and I don’t mean just having the time to do it.  Your training is affected by time in numerous ways such as the speed of the repetitions or the length of your workout.  Those two issues are in my sight today.

Speed of Repetitions

Everyone is looking for ways to intensify their workouts.  The speed of your repetitions is just one way to do this.  By slowing down you repetitions and paying close attention to your form, you increase the intensity of your workout.  By speeding up your repetitions you are increasing the explosive power you have.

By slowing down the repetitions you increase the time under tension for the muscle.  This is an important technique as it really shocks the muscle.  I guarantee that if you try a 3 second up and down repetition the amount of weight you can lift will decrease dramatically.  It will also skyrocket your strength.  As long as you approach your workouts in a progressive fashion, pushing yourself harder on each workout, you are going to see results that will blow your mind.

You can also mess with the repetition cadence in other ways.  Do a 2 seconds up, 4 seconds down negative emphasis and you will feel the burn.  Do this with an increased number of repetitions and you might feel like collapsing.

Repetition speed seems to change your metabolic reaction to the training.  Almost everyone I know who has tried this with true intensity has ended up throwing up during their initial workout.  It is simply an intense experience.

Length of Workout

We’ve all heard the bragging from a muscle bound guy about how long he spent in the gym yesterday.  If you are like me that does not impress you.  I believe you can get in and out of the gym and get some great work done just by being intense during your lifts.  In fact, there are many trainers who will tell you that by going to the gym for more than an hour will increase your odds of gaining fat due to the cortisol response.

All I know is that I feel much stronger and have a more intense workout when I keep it around 45 minutes in length.  Anything longer seems counter-productive.

Conclusion

Time is just another variable in your workout.  Use it wisely and you will see the gains you desire.

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It can happen at the most unexpected time.  It happens with no warning.  It can derail you if you don’t handle it correct.  I am speaking of training injuries.

Imagine for a moment that you are in the middle of a squat and you feel a twinge in your lower back.  It is not extremely painful, but it is more than a normal twinge.  How you handle this moment is going to determine how your training goes for the next few weeks.  If you try to work through the pain you are likely to miss alot of training time due to a major injury to your back.  However, if you listen to your body and rack the weight and stop the workout, you will salvage alot of potential lost time.

Make sure that you take the smart route.  If you feel something completely out of the ordinary, stop your workout and don’t continue until you’ve confirmed the severity of the problem.  You could be wrong and it could be something minor, but that would be preferred to a major problem that you ignore.  You won’t ever be sorry you stopped a workout at this point, but if you train through an injury you could very well be wishing you hadn’t.

I’ve done it both ways.  My preference is to stop and let my body heal.  It works best every time.

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Because I constantly get asked about doing more "ab exercises" or crunches, this is an excellent time to review the abdominal muscles, their function and just exactly what the core is comprised of.  Please note that this is just a very basic outline or "The Core" and myths surrounding ab training.  I welcome any questions you might have.  This is a fairly long article, so I do apologize.  I tried to keep it as concise as possible.

What is core training?  This seems to be the buzzword of the fitness industry today.  Let's take a look at what the core is, what is its function or purpose and how should this important structure be trained.  We will take a look at all these questions, as well as dispel some myths along the way.  Let's get started.

 
It seems everywhere you look the world is ab crazy!  How many different gadgets on the shopping channel do you see?  How many books or articles are devoted entirely to "ab training".  How many aerobic classes are gut busting classes?  Everyone seems preoccupied with abs, but very few people really know what this important musculature involves and how to train it effectively so it is able to perform its very important functions.

Let us begin by looking at just what the abdominal complex involves.  The abdominal complex is a very important part of the "core".  The core refers to the foundation for the arms and legs.   The core supports the body's vital organs and systems and is the protection for the central nervous system.  The functions provided by the abdominal wall are joint stability, visceral support, respiratory support, circulatory/immune system support and
digestion/elimination system support.  As you can see the abdominal muscles are not muscles to take lightly.   They provide a vital role to our overall well-being. 

The abdominal complex are also key stabilizers for the core and along with muscles of the back (upper and lower); serve to protect the spinal cord and provide stability in movements of our daily lives.  If this complex is weak and untrained, you are leaving your whole core and spinal column vulnerable to injury with every movement.  Conditioning of the "core" not only involves the abdominal muscles but also the muscles of the back.  The abdominal musculature interacts with the back to provide stability for the torso.  The muscles of the back that are involved in stability of the torso are erector spinae, latissimus dorsi and transversospinal muscles.

Let's begin the journey of abdominal conditioning by looking at the musculature involved.  The abdominal muscles and back muscles work together as a functional unit.  These muscles surround the back and provide nature's own belt.  The main muscles involved here are the transversus abdominis, rectus abdominis, external and internal obliques.  When one thinks of abdominal development and the famous "six pack", they are actually referring to the rectus abdominus.   These and the hip flexor muscles are the muscles used in the exercises you see in most gyms and aerobic classes.  Crunches, leg raises, sit-ups commonly used in abdominal training today are not
the most effective at providing the stability for the core. 

Traditional gym exercises do not condition the deeper muscles (transversus abdominis, Internal obliques, multifidus) that are necessary for stabilization of the spine.  The first step toward reducing back pain and improving posture is to stop all crunch and sit up exercises.  First and foremost, you should concentrate on activating the deeper muscles (transversus abdominis, internal obliques, multifidus).  You must begin by conditioning the transversus abdominis, with the 4 Point Transverse Abdominis Trainer.    This exercise could be done 3-4 times per week.  Always do these exercises at the end of your workout.  Do not fatigue these muscles prior to your workout.  These muscles are important stabilizers and should not be exercised before traditional free weight exercises are done.

FOUR POINT TRANSVERSUS ABDOMINIS TRAINER:

Begin on your hands and knees.  Ensure hands are facing forward, and spine is in a neutral alignment.  Take a deep breath in and allow your belly to drop toward the floor.  Exhale and draw your navel toward your spine as far as you can.  Once air expelled, hold your breath for as long as comfortable (not longer than 10 seconds).  Keep your spine still throughout.  Repeat for 10 repetitions.  Rest one minute and complete another set.  Work up to
3 sets.

So, hopefully I have been able to see just how different we need to be thinking when it comes to abdominal training.  Working hard in the gym with planks, side planks, bridges, chopping movements as well as all the core training exercises such as lunges, squats, OH squats combined with a sensible diet will give you that six pack without the risk of disc injury associated with crunches and situps.

Till next time,

Narina Prokosch

“Monitoring, Mentoring, Motivation”

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The squat is often called the "king of exercises".  This is because of the large group of muscles that must be activated in order to perform this movement.  Most people assume that squats are just a leg exercise; but that is where they are wrong.  The squat movement involves the activation of many muscles groups:  the quadriceps muscles of the frontal leg, the hamstring group of the posterior leg, the gluteus muscles (maximus, medius & minimus), the whole abdominal musculature to stabilize the body, the lower and upper back also to stabilize and support.  The shoulder girdle is also involved in positioning of the bar – this requires a certain amount of flexibility within the chest and shoulders.

As you can see there are many muscles called into action.  The more muscle fibers recruited to perform the more calories you burn.  That is why the squat is one of the best exercises you can perform both to enhance strength and increase lean muscle tissue.  Squats is also one of those exercises with a multitude of variations.  We can perform back squats (with bar on the back).  We can perform front squats holding a bar in front across the shoulders. 

We can also do dumbbell squats holding dumbbells at the sides, kettlebell squats holding kettlebells either at side or on shoulders.  We can also perform suitcase squats, holding a dumbbell or kettlebell on one side only, requiring much more core stabilization to offset the weight on one side.  There are also many variations of single leg squats.  These are split squats, a movement similar to a lunge but stationary.  We can also do Bulgarian squats which is similar to a split squat but with the rear leg up on a block, requiring much more stabilization and hip mobility.  We can also do a single leg squat; the one true single leg exercise.

 
Squats are an extremely flexible exercise meaning that with all its variations there is rarely an individual that cannot perform a squat of some kind.  Even with certain knee pathologies squats can be a safe exercise.  After all, every time we sit down (whether on the couch, toilet or kitchen chair), we are performing a squat.   The more we can perform this movement "correctly" in a controlled environment the stronger we will maintain our lower body and core muscles which will translate to better health and a body more able to cope with activities of life.

There are many myths surrounding squats and the safety of this exercise.  Let us address a few:

#1.  Squats are bad for the knees.  When proper technique is learned, squats are not harmful for the knees.    Strengthening the muscles and connective tissue surrounding the knee improves its stability.

#2.  Squats are bad for the spine.  When performed correctly the weight is borne directly over the spinal column.  As with the knees, the supportive tissues around the spine are strengthened in response to the weight being lifted.  Once again proper form is essential.  And with all the variations listed above, back squats are not an essential lift.

 
#3.  Squats are dangerous for the heart.  Squats are not dangerous for healthy individuals with no history of hypertension or coronary disease.  The heart is a muscle and will respond to the stress.  If you are unaccustomed to exercise or have health concerns, you should have a physician's approval prior to embarking on any exercise program.

#4.  Squats slow you down.  Once again, a myth.  Squats are a very explosive exercise and require power and strength.  This will only benefit the individual by enhancing your own strength.  #5.  There are no sports or activities that require someone to move up and down with a weight on their shoulders, so why do squats?  A good question, but think about our daily activities.  Every time you get up and down off the couch, go to the bathroom, get up out of a chair you are doing a squat.  Strengthening the muscles required to move us in our daily activities will only enhance every facet of our lives.

Squats, love em and hate em!  Hard to do – yes.  Require some sweat – you bet they do!  Burn calories – one of the best. If you are ever stuck for a workout, the two best exercises you can do – squats and push ups.

Till next time,

Narina Prokosch

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Social Media is taking the internet by storm the past year.  It has grown from something only the in crowd knew about to something your grandmother is talking about.  It is no surprise that the fitness industry is embracing the social media storm and running with it. 

It is now commonplace for fitness professionals to stay in contact via Facebook, Twitter and YouTube.  Many of them have embraced the simplicity of posting a video to discuss an important fitness topic.  This is all wonderful for the people who need this information.  It is so much easier to get real time feedback on fitness issues now. 

I personally use video at my fitness accountability blog, http://thefatburningmachineblog.com and I find it to be very rewarding.  It is a great way to connect with my readers and it gives them a glimpse into my personality.

I am also using social media as I move towards my first ever body building competition in August 2010.  I am tweeting updates with the hashtag #bbmjm and posting blogs both here and at http://thefatburningmachineblog.com.  Through the use of social media, I have managed to create a network of accountability partners who are following my progress and encouraging me to achieve my goals.  It is exciting and rewarding at the same time.

I believe that social media is the ultimate fitness tool.  It puts you in touch with hundreds or even thousands of people all at one time.  Your message gets distributed in a viral fashion.  It is incredible. 

When I think back to the early 1900’s and how slow information travelled and now, in 2009, how information is out there immediately, I have to smile.  I knew that bodybuilding.com got raided by the FDA before it was announced on my local news station.  I found out through social media.  I personally tweeted the winner of Mr. Olympia 2009 the minute it was announced. 

There are many people who feel that Twitter is dying, but I disagree.  I like the idea of being able to give up to the minute input on a workout or other fitness related endeavor.  In fact, this gives me a new idea.  I might just update Twitter during my workouts.  I can talk about how I am feeling mentally and physically.  I can post what is going through my mind at that exact moment.  If that works I might just add a Twitter update page on this site.  It will be a place where you can go and read my entire Twitter stream all at once. 

The ideas on how to use social media are countless.  Take some time to think it through and leave me some comments on what you thought up.

You can follow me on Twitter:  http://twitter.com/mikemahony

You can follow me on Facebook:  http://www.facebook.com/michaelmahony

You can checkout my YouTube channel:  http://youtube.com/coachmike1965

Thanks for your support!

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