The Exercise of the Week
Sumo Squat with Shoulder Press
The sumo squat shoulder press is a multi-joint/compound movement which makes it a highly functional and effective movement. The joints included in the exercise are the knees, hips, shoulders and elbows. We are stacking an upper body movement on top of a lower body movement which makes this exercise a compound movement. Keeping the proper posture position which includes contracting the abdominals and maintaining the lumbar curve will help to strengthen the core area of the body.
The main muscles targeted in this exercise are the quadriceps(thigh),adductors(inner thigh),external obliques, gluteus medius(hips),gluteus maximus(buttocks),deltoids( entire shoulder),brachialis(biceps brachii), triceps and upper chest. The entire core including abdominals, obliques and lower back are also strengthened through proper posture position.
Start with relatively light dumbbells. A weight that you can do 15-20 repetitions with a standard shoulder press is recommended. Proper technique and body alignment should be first and foremost. Plant your feet in an extra wide position. Bring your dumbbells directly over your shoulders. Turn the wrists so that the palms of your hands are facing forward. Keep the dumbbells about two or three inches above your shoulder line in a fixed and strong position. Follow these steps as explained in our previous article “The squat”.
1.Head stays up in a neutral position. Avoid looking down which will cause the shoulders to round. Avoid looking up at the ceiling as it will put strain on the spine. Look just above head level.
2.Posture is everything. Keep your shoulders back and your chest up and out. Engage the lower back and maintain a lumbar curve through the entire movement. The lumbar curve or “the arch” will keep the back upright and safe during the squat.
3.Sit down and back as if your hips were on a slide. The depth of the squat will depend on the experience, technique, limitations and flexibility of the trainee.
4.You can keep your toes straight or turn the toes out slightly. What is most important is to keep the knees in line with the toes. The knees must track over the toes. The knees should never push forward over the toes.
5.When you hit the bottom of your squat engage your quads, glutes and hamstrings. Drive up and out of your squat pushing off your heels with a strong, direct and fluid movement. Always remember to breathe out or exhale through the extension and exertion phase of the exercise. Look to achieve strong and full hip extension at the top of the movement. Avoid locking or hyper extending the knees.
6.When you reach the top of your squat and you have extended your hips drive the dumbbells straight up in a fluid motion. Avoid locking your elbows but achieve full range of motion. Lower your dumbbells to your starting position and repeat from step one.
7.Once you have become experienced and confident with the proper technique your goal is to perform the entire movement with no break in motion. Never hyper extend any joint. The depth and range of motion in all the included movements should be adjusted to the experience, flexibility and limitations of the exerciser.
As with all exercise movements the higher the number of repetitions, intensity and range of motion will vary as to the goals of the exerciser.
Brian McDonough CPT
FITT101
Tuesday, September 20, 2011
Melatonin
Health or Hazard
Melatonin is a hormone naturally produced in the brain. The hormone is typically released at sleep time and activated by darkness. It is secreted by the pineal gland which is located deep in the brain. The synthetic version of melatonin is often taken by people who have trouble sleeping, falling asleep and achieving a deep sleep. I have personally used melatonin on and off for a couple of years and have had a very positive experience with the supplement pill. When I first started taking the pill I experienced vivid dreams and some grogginess in the morning hours. But otherwise it has been very effective in helping me fall asleep faster and get into a deeper more restful sleep. Another benefit I received was the effect of being in a regular sleep pattern. I fell asleep and woke around the same time on a regular basis.
There is strong scientific evidence that supports the benefits of melatonin in jet lag, delayed sleep, insomnia and sleep disorders. Furthermore melatonin has been studied and shown to decrease the time it takes to fall asleep, increases sleepiness and possibly increases the duration of sleep. The reported side effects of the pill are morning grogginess, headache, upset stomach, dizziness, disorientation, sleep walking, vivid dreams and nightmares. I would have to say the benefits outweigh the possible side effects. And knowing the importance of regular healthy sleep as it has an effect on every other aspect of overall wellness. Melatonin will be placed in the “Health” category. But as always consult your doctor before taking any supplements.
Brian McDonough CPT
FITT101
Melatonin is a hormone naturally produced in the brain. The hormone is typically released at sleep time and activated by darkness. It is secreted by the pineal gland which is located deep in the brain. The synthetic version of melatonin is often taken by people who have trouble sleeping, falling asleep and achieving a deep sleep. I have personally used melatonin on and off for a couple of years and have had a very positive experience with the supplement pill. When I first started taking the pill I experienced vivid dreams and some grogginess in the morning hours. But otherwise it has been very effective in helping me fall asleep faster and get into a deeper more restful sleep. Another benefit I received was the effect of being in a regular sleep pattern. I fell asleep and woke around the same time on a regular basis.
There is strong scientific evidence that supports the benefits of melatonin in jet lag, delayed sleep, insomnia and sleep disorders. Furthermore melatonin has been studied and shown to decrease the time it takes to fall asleep, increases sleepiness and possibly increases the duration of sleep. The reported side effects of the pill are morning grogginess, headache, upset stomach, dizziness, disorientation, sleep walking, vivid dreams and nightmares. I would have to say the benefits outweigh the possible side effects. And knowing the importance of regular healthy sleep as it has an effect on every other aspect of overall wellness. Melatonin will be placed in the “Health” category. But as always consult your doctor before taking any supplements.
Brian McDonough CPT
FITT101
Monday, September 12, 2011
“The Squat”
The squat is considered the king of all strength training exercises. It is a fundamental and highly functional movement. We literally squat hundreds of times a week. Sitting, standing, climbing stairs, getting in and out of vehicles, lifting objects, etc. are all variations of a squat. This multi- joint movement recruits the quadriceps, gluteal and hamstring muscle groups. The primary muscles used are the quadriceps, secondary are the glutes, and the hamstrings act as stabilizers. This exercise is key for all sports and general fitness goals alike.
You should keep a strong core or midsection throughout the entire movement. The deeper the squat, the more muscle recruited. As you become more skilled with the squat technique and flexibility increases, you will want to increase the range of motion to make the exercise more intense. Your goals should always be full range of motion and proper technique first. Don’t worry about adding weight until you have a perfect body weight squat.
To perform a squat safely and effectively, first and foremost you must warm up and stretch the major muscles involved in this exercise. It is also a great idea to mobilize the hip joint and surrounding muscles. You can mimic the exercise in a fluid or dynamic motion as to prepare the muscles, ligaments and tendons for intensive work load and reps.
The proper body mechanics must be followed to avoid injury and not develop bad habits in training. There are some key points to keep in mind and fundamental guidelines that should always be considered.
1. Head stays up in a neutral position. Avoid looking down which will cause the shoulders to round. Avoid looking up at the ceiling as it will put strain on the spine. Look just above head level.
2. Posture is everything. Keep your shoulders back and your chest up and out. Engage the lower back and maintain a lumbar curve through the entire movement. The lumbar curve or “the arch” will keep the back upright and safe during the squat.
3. Sit down and back as if your hips were on a slide. The depth of the squat will depend on the experience, technique, limitations and flexibility of the trainee.
4. You can keep your toes straight or turn the toes out slightly. What is most important is to keep the knees in line with the toes. The knees must track over the toes. The knees should never push forward over the toes.
5. When you hit the bottom of your squat engage your quads, glutes and hamstrings. Drive up and out of your squat pushing off your heels with a strong, direct and fluid movement. Always remember to breathe out or exhale through the extension and exertion phase of the exercise. Look to achieve strong and full hip extension at the top of the movement. Avoid locking or hyper extending the knees.
Brian McDonough CPT
FITT101
The squat is considered the king of all strength training exercises. It is a fundamental and highly functional movement. We literally squat hundreds of times a week. Sitting, standing, climbing stairs, getting in and out of vehicles, lifting objects, etc. are all variations of a squat. This multi- joint movement recruits the quadriceps, gluteal and hamstring muscle groups. The primary muscles used are the quadriceps, secondary are the glutes, and the hamstrings act as stabilizers. This exercise is key for all sports and general fitness goals alike.
You should keep a strong core or midsection throughout the entire movement. The deeper the squat, the more muscle recruited. As you become more skilled with the squat technique and flexibility increases, you will want to increase the range of motion to make the exercise more intense. Your goals should always be full range of motion and proper technique first. Don’t worry about adding weight until you have a perfect body weight squat.
To perform a squat safely and effectively, first and foremost you must warm up and stretch the major muscles involved in this exercise. It is also a great idea to mobilize the hip joint and surrounding muscles. You can mimic the exercise in a fluid or dynamic motion as to prepare the muscles, ligaments and tendons for intensive work load and reps.
The proper body mechanics must be followed to avoid injury and not develop bad habits in training. There are some key points to keep in mind and fundamental guidelines that should always be considered.
1. Head stays up in a neutral position. Avoid looking down which will cause the shoulders to round. Avoid looking up at the ceiling as it will put strain on the spine. Look just above head level.
2. Posture is everything. Keep your shoulders back and your chest up and out. Engage the lower back and maintain a lumbar curve through the entire movement. The lumbar curve or “the arch” will keep the back upright and safe during the squat.
3. Sit down and back as if your hips were on a slide. The depth of the squat will depend on the experience, technique, limitations and flexibility of the trainee.
4. You can keep your toes straight or turn the toes out slightly. What is most important is to keep the knees in line with the toes. The knees must track over the toes. The knees should never push forward over the toes.
5. When you hit the bottom of your squat engage your quads, glutes and hamstrings. Drive up and out of your squat pushing off your heels with a strong, direct and fluid movement. Always remember to breathe out or exhale through the extension and exertion phase of the exercise. Look to achieve strong and full hip extension at the top of the movement. Avoid locking or hyper extending the knees.
Brian McDonough CPT
FITT101
Diet Pills: Health or Hazard?
There are many products on the market today that are sold as weight-loss aids. Although advertised as a “quick fix” for fast weight loss, many of these pills, supplements, and drinks are not without serious side effects. Before considering any of these products, it is important to examine the associated risks as well as your long-term health and fitness goals.
Many diet pills are predominantly marketed to women for increasing energy and promoting weight and fat loss. Despite have many success stories highlighted in their advertising with customer and even celebrity endorsements, diet pills can also pose serious risks to some consumers. Common side effects include anxiety, shakiness, dizziness, cramps, numbness, headaches, rapid heartbeat, profuse sweating, unquenchable thirst, nausea, and insomnia. Prior medical issues such as heart problems, hypertension, tremors and seizures could also be exacerbated with use. Diet pills have also been linked to potentially dangerous physical and psychological dependencies and long-term use could pose some serious health risks.
That being said, it is essential to carefully weigh these potential risks against the possible reward of quick weight loss before deciding if diet pills are the right choice for you and your long-term health. Losing weight is often difficult, and it is easy to be attracted to the allure of the “quick-fix.” About ten years ago, I took a product containing Ephedrine to increase my energy and to lose body fat. I experienced side effects such as headaches, skin conditions and tachycardia, which is an abnormal heart rate. Ultimately, I stopped taking the product because it was doing more harm than good. Products containing Ephedrine were subsequently taken off the market after being linked to numerous side effects, some as serious as death.
Based on personal experience and years in the health and fitness industry, I have come to the conclusion that no pill, supplement, drink or diet can replace exercise and well-rounded nutrition. Burning calories through physical fitness and following a diet that includes meal frequency, portion control, and healthy and nutritious foods is the best way to lose weight and improve health. The best way to increase your body’s ability to burn fat and calories is with small, frequent meals roughly every three hours. Eating foods that naturally have a high thermic effect which is an increase of energy expenditure above RMR (resting metabolic rate), caused by the digestion and assimilation of food. Foods such as fibrous green vegetables, lean proteins, and natural starchy/complex carbohydrates are a great way to speed up your metabolism and induce that thermic effect. Exercising on a consistent basis is the final piece of the fat burning puzzle. Strength and cardio training is crucial to your success as it is always better to create a calorie deficit through exercise.
Although diet pills may succeed in bringing short-term weight loss to some, they often fail in the long-term and have the potential to pose various health hazards to consumers. Many people take diet aids to lose weight so that they can fit into a certain size or attain some sort of perceived physical ideal. It is unfortunate that some place more importance on their appearance than on physical and emotional health and well-being. Ultimately, developing self-discipline along with healthy nutrition and exercise is the best way to achieve long-term fitness goals. Patience, persistence and perseverance will always be much healthier and rewarding in your journey to achieving your best you. Shortcuts are definitely short-lived and may even pose a “Hazard to your Health”.
Brian McDonough CPT
FITT101
There are many products on the market today that are sold as weight-loss aids. Although advertised as a “quick fix” for fast weight loss, many of these pills, supplements, and drinks are not without serious side effects. Before considering any of these products, it is important to examine the associated risks as well as your long-term health and fitness goals.
Many diet pills are predominantly marketed to women for increasing energy and promoting weight and fat loss. Despite have many success stories highlighted in their advertising with customer and even celebrity endorsements, diet pills can also pose serious risks to some consumers. Common side effects include anxiety, shakiness, dizziness, cramps, numbness, headaches, rapid heartbeat, profuse sweating, unquenchable thirst, nausea, and insomnia. Prior medical issues such as heart problems, hypertension, tremors and seizures could also be exacerbated with use. Diet pills have also been linked to potentially dangerous physical and psychological dependencies and long-term use could pose some serious health risks.
That being said, it is essential to carefully weigh these potential risks against the possible reward of quick weight loss before deciding if diet pills are the right choice for you and your long-term health. Losing weight is often difficult, and it is easy to be attracted to the allure of the “quick-fix.” About ten years ago, I took a product containing Ephedrine to increase my energy and to lose body fat. I experienced side effects such as headaches, skin conditions and tachycardia, which is an abnormal heart rate. Ultimately, I stopped taking the product because it was doing more harm than good. Products containing Ephedrine were subsequently taken off the market after being linked to numerous side effects, some as serious as death.
Based on personal experience and years in the health and fitness industry, I have come to the conclusion that no pill, supplement, drink or diet can replace exercise and well-rounded nutrition. Burning calories through physical fitness and following a diet that includes meal frequency, portion control, and healthy and nutritious foods is the best way to lose weight and improve health. The best way to increase your body’s ability to burn fat and calories is with small, frequent meals roughly every three hours. Eating foods that naturally have a high thermic effect which is an increase of energy expenditure above RMR (resting metabolic rate), caused by the digestion and assimilation of food. Foods such as fibrous green vegetables, lean proteins, and natural starchy/complex carbohydrates are a great way to speed up your metabolism and induce that thermic effect. Exercising on a consistent basis is the final piece of the fat burning puzzle. Strength and cardio training is crucial to your success as it is always better to create a calorie deficit through exercise.
Although diet pills may succeed in bringing short-term weight loss to some, they often fail in the long-term and have the potential to pose various health hazards to consumers. Many people take diet aids to lose weight so that they can fit into a certain size or attain some sort of perceived physical ideal. It is unfortunate that some place more importance on their appearance than on physical and emotional health and well-being. Ultimately, developing self-discipline along with healthy nutrition and exercise is the best way to achieve long-term fitness goals. Patience, persistence and perseverance will always be much healthier and rewarding in your journey to achieving your best you. Shortcuts are definitely short-lived and may even pose a “Hazard to your Health”.
Brian McDonough CPT
FITT101
Thursday, September 8, 2011
“The Dumbbell Snatch”
The dumbbell snatch is a highly functional and total body movement. When performed correctly it involves all the muscles of the upper and lower body. The upright posture position that the upper body should be in when finishing the movement makes the exercise incredible for core strengthening. Overall the exercise is one of the most efficient and effective at developing a number of physical skills. Strength, balance, coordination, power, flexibility, accuracy and cardiovascular system are all tapped into and challenged depending on the number of repetitions and depth of the squat position.
The best way to learn the snatch is to first perform an explosive hip movement back on your heels. Essentially you will be jumping back and down into a squat position. I would work on the explosive hip movement, keeping a tight core, weight back on the heels and good posture position first. This is also a good way to mimic the movement that you will be working without any extra weight involved. Foundational squat strength is a must in this movement so it is very important that you understand how to drop back or snap your hips back and down. The weight must be back on planted heels, toes must be in a slightly turned out position and the knees must track in line with the toes. Start by standing with feet just outside the hips with the toes pointed out slightly. Sit your hips back and maintain a lower lumbar curve in your back.
Once you feel comfortable jumping or snapping back in a deep squat position its time to add the high pull or upward row segment of the exercise. When bringing the dumbbell up you should extend your hips forward. The movement should start like a shrug, flow into a high pull and then almost a shoulder press. The right hand will come straight up the center of the body almost like you are zipping a jacket. At the peak of the movement the arm will extend upward just like a shoulder press. You do not want to fully extend any joint including the elbow, shoulders or knees without first controlling your movement.
The exercise should feel fluid and not forced. As soon as your arm is straight at 95%of full lock out you want to drop back and under the weighted arm. The upper portion of the arm where the bicep is should be very tight to your center line. Your abdominals, oblique’s and lower back should be engaged and strong to maintain the proper upright position. Exhale on the exertion or finish of the exercise. Roll the weight down to a standing position and repeat. Be sure to always warm up and stretch your muscles before attempting any physical fitness exercise. Consult your physician as to what type of exercise is best for you. Hire a professional that can show you how to perform exercises you may not fully understand.
Step 1….squat position, head up, toes slightly turned out, maintain lower lumbar curve, dumbbell hangs between legs with handle parallel to body
Step 2…extend hips forward , pull weight straight up, use legs, shrug and high pull
Step 3…drop back and down into a squat, press or lock out the arm at 95 %,stabilize your body with the weight straight up in a squat position, stand up with the weight still straight up, roll the weight down and repeat
Brian McDonough CPT
FITT101
The dumbbell snatch is a highly functional and total body movement. When performed correctly it involves all the muscles of the upper and lower body. The upright posture position that the upper body should be in when finishing the movement makes the exercise incredible for core strengthening. Overall the exercise is one of the most efficient and effective at developing a number of physical skills. Strength, balance, coordination, power, flexibility, accuracy and cardiovascular system are all tapped into and challenged depending on the number of repetitions and depth of the squat position.
The best way to learn the snatch is to first perform an explosive hip movement back on your heels. Essentially you will be jumping back and down into a squat position. I would work on the explosive hip movement, keeping a tight core, weight back on the heels and good posture position first. This is also a good way to mimic the movement that you will be working without any extra weight involved. Foundational squat strength is a must in this movement so it is very important that you understand how to drop back or snap your hips back and down. The weight must be back on planted heels, toes must be in a slightly turned out position and the knees must track in line with the toes. Start by standing with feet just outside the hips with the toes pointed out slightly. Sit your hips back and maintain a lower lumbar curve in your back.
Once you feel comfortable jumping or snapping back in a deep squat position its time to add the high pull or upward row segment of the exercise. When bringing the dumbbell up you should extend your hips forward. The movement should start like a shrug, flow into a high pull and then almost a shoulder press. The right hand will come straight up the center of the body almost like you are zipping a jacket. At the peak of the movement the arm will extend upward just like a shoulder press. You do not want to fully extend any joint including the elbow, shoulders or knees without first controlling your movement.
The exercise should feel fluid and not forced. As soon as your arm is straight at 95%of full lock out you want to drop back and under the weighted arm. The upper portion of the arm where the bicep is should be very tight to your center line. Your abdominals, oblique’s and lower back should be engaged and strong to maintain the proper upright position. Exhale on the exertion or finish of the exercise. Roll the weight down to a standing position and repeat. Be sure to always warm up and stretch your muscles before attempting any physical fitness exercise. Consult your physician as to what type of exercise is best for you. Hire a professional that can show you how to perform exercises you may not fully understand.
Step 1….squat position, head up, toes slightly turned out, maintain lower lumbar curve, dumbbell hangs between legs with handle parallel to body
Step 2…extend hips forward , pull weight straight up, use legs, shrug and high pull
Step 3…drop back and down into a squat, press or lock out the arm at 95 %,stabilize your body with the weight straight up in a squat position, stand up with the weight still straight up, roll the weight down and repeat
Brian McDonough CPT
FITT101
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