The Heart of the Matter

How could I not love an album with "Crazy on You" as one of the tracks?

This is not a music review, however. It's about exercise,  fat ,and your heart. Yippee, I know.

We all know that heart disease is a big problem in this country. We also know that atherosclerosis ( hardening/enlarging of the walls of arteries due to fatty build-up) is a leading cause of heart disease.

Still, we pick up that Big Mac and large fries and chow away. The good news is, that EXERCISE can reduce the bad effects of the fat in our blood. Wow!

The inner wall of the artery (endothelium) is where atherosclerosis develops. Without getting too technical, something called "oxidative stress" comprises the protective function of the endothelium. And high fat meals are a source of oxidative stress.

In our country, the amount of fat in the blood after a meal ( postprandial lipemia) remains elevated for up to eight hours.If you eat three meals per day, then your postprandial lipemia is elevated around the clock. Bad, bad, bad ! This puts your arteries under constant oxidative stress.

But, guess what kiddies? Exercise before or after a high-fat meal greatly reduces the damage. Even periodic exercise in small doses throughout the day is effective.

So, if you're going to put that...stuff in your body, at least due your heart a favor and get some exercise as well.

If you don't, then I'll have to go crazy on you.

Flipping Out

Flip This!

If you're not tire flipping, sledge hammering, and sled pulling, you're not not having any fun!

Seriously, all of my clients do some variation of these exercises; young, older, men, women, kids, athletes and non-athletes. The tire flipping gets the best reactions: laughing, crying, screaming. I'm not kidding.

Anyway, a lot of these fly-by-night fitness boot camps have people perform these flips with little or no proper instruction. Very dangerous. This is a complex lift. It takes good instruction and practice.

Common mistakes:

1. Feet too close to the tire. Feet are under the hips because this is a pushing (not lifting) move.

2.  Shoulders rise faster than hips. Keep hips low and drive tire forward.

3.  Tire falls back toward pusher.This is a moving exercise with lots of momentum. Pusher needs to move forward with the tire.

4. Performing too many reps. Fatigue causes poor form and increases chance of injury.

5. Tire is too big( see above picture). Tire should be no taller than pusher.

Come to the Asylum and we'll give you a free flipping lesson. No flipping kidding.

Energy Crisis

"Energy drinks", such as Red Bull and Monster, are ubiquitous at my gym. I admit to having consumed many over the course of my workout career ( which began when I was in 5th grade. I lifted in my suburban Chicago basement. I had a sand-filled plastic set of weights from Sears and a bench with bench press rack. I used to eat 2 tablespoonfuls of instant coffee as my pre-workout energy booster. Quit laughing.)

 Anyway, I digress. Some of these energy drinks, such as Spike and Redline, also contain other herbal stimulants such as evodamine and yohimbine which are more powerful and dangerous than caffeine.

The problem is, these drinks do nothing to improve performance. They only makes us believe we are performing better.

Dr. Conrad Woolsey states: " in a randomly assigned double-blind placebo controlled study where we tested energy drinks (EDs) on a dynamic performance skill, we found performance improvements only when examining one-dimensional variables (e.g., reaction time), which do not necessarily translate well into coordinated multi-dimensional skills. Performers perceived they were doing better, but actually made significantly more errors, due to being hyper-focused and/or over-aroused. Technical skills rely on timing and coordination, and EDs can and often do reduce performance."

In addition, people who consume energy drinks on a regular basis are much more likely to engage in dangerous behaviors, such as drinking and driving.

So, before you plop down the $2.00 for another Monster, reconsider your options.
Me, I'm getting a jar of Folgers instant coffee just for old time's sake.

What's In A Number?

How many repetitions (reps) do you perform for your resistance program? 4-6? 8-12? More?

Do you know WHY you are performing that number of reps...or are you just blindly following your trainer's choice(bad) or a magazine article's advice ( worse?)

Most big-box trainers(worser) subscribe to the notion that certain rep ranges specifically address different resistance-training goals. 4-8 reps for strength gains, 8-12 for size gains (hypertrophy). 12-16 for muscular endurance.

In general, there is little evidence to support, however, " that any particular rep range will produce a superior response relative to muscular strength, hypertrophy, or absolute muscular endurance." ( ACSM 2006 guidelines for resistance exercise prescription)

Now, don't get your panties in a twist. There are differences depending on muscle fiber composition, different muscle groups, age of exerciser,etc.,etc.

For most untrained or moderately-trained individuals ( and that's 98% of you), a strength program that uses 60-85% of your maximum resistance ( get your trainer to get 1RM readings for you) is quite effective.

This weight range will allow for between 8 and 20 reps in most cases.The key is to target complete muscle fatigue( you cannot complete another rep with good form.)

So, don't focus on the numbers, focus on the results.

On Hands & Knees

Isaiah the Prophet says: "Strengthen the hands that are feeble, make firm the knees that are weak." Can't get any more clear than that. This is my first test post from my iPad. Now you're in real trouble. I am no longer tethered to my desk!

This is Your Brain Without Exercise

Dementia( right)

Did you know that every 70 seconds someone in the US develops dementia? ( No. I'm not being "Scroogy")

The most common form of dementia is Alzheimer's disease, which accounts for around 60% of all dementia.

Guess what has been linked to a reduced risk of Alzheimer's? Good job! Exercising on a regular basis.

Exercise increases blood flow to the brain, helps control blood glucose (sugar) levels, improves the body's immune and hormonal responses, and helps strengthen the spine.

So, eat your fruits and veggies, don't smoke, drink less alcohol, and EXERCISE. You may be able to reduce your risk of dementia by as much as 40%.

Help me out on this one. I'm not going to be able to look after EVERYONE.

Happy Holidays

Shake 'N' Bake, Baby!

"If you're not first, you're last."

I never really thought of NASCAR drivers as athletes, but recent studies of open-wheel formula racers indicates that they are. Pit crews and drivers operate under some pretty challenging physical demands.

Heart rates and VO2max are similar to those of athletes in several sports including soccer and basketball.
Drivers exhibit trunk flexion/extension strength similar to that of wrestlers, leg extension strength similar to that of basketball players, and neck extension strength similar to that of judo athletes. Their grip strength is also much higher than that of non-racers.

Drivers' energy expenditures are consistent with those of someone running 5-6 mph!

It seems that, after hours of hard work on the track, the post-race toast would most  appropriately be performed with a sports drink or, like at Indy,  with a glass of milk.

Start your engines.

UNSTABLE

One of the recent fads in "fitness"  has been the wholesale employment of unstable surface training  ( e.g. Bosu ball, stability ball, wobble board) in the general and athletic populations.

Unstable surface training was first employed in a rehab setting, and has some applicability to abdominal and lumbar exercises.

The problem is, "trainers" ( and I use this term very loosely) started using these unstable surfaces for strength training. I cringe when I see all sorts of squats, dead lifts, presses, and so forth performed on an unstable surface. The truth is, all the research shows that, for both upper and lower body strength training, unstable training is inferior to stable surface training.

In athletic populations, the use of unstable surface training may be particularly detrimental to performance.

Finally, unstable surface training does not mimic the conditions of real life( unless you are experiencing an earthquake). We manage unstable loads ( shifting packages or a moving child) on stable surfaces. Therefore, training on stable surfaces transfers more readily to real-world activities.

So, throw in a Swiss ball ab exercise here and there, but perform the majority of your exercise on terra firma.
You'll get better results and won't look like a doofus.

Will It Go 'Round In Circles?

I'm going to save you $200 right now.

Ok, I've been busy with holday shopping, so this is really a "HIT OR MISS" review II. Please forgive me.

The Ab Circle device costs $200.00 It's going to end up under your bed along with the Shake Weight and the "toning shoes." So, save yourself time, money , and frustration.

The Ab Circle does not work any better than traditional core exercises. In fact, most traditional exercises ( side bridge, traditional crunch, and "bird dog") worked various trunk stabilizers BETTER than the Ab Circle.

There are some good ab tools available, which I'll address in another post.

How about sending me, say, $20.00 for saving you $200?! After all, it is the "season of giving."

Well, it was worth a try.

FIT or MISS?: The (Im) Perfect Push-Up(TM)

Perfect Push-up is a MISS: Save $40.00 and perform the garden-variety push-ups with different hand placements. The Perfect-Push-up(TM) is a perfect money-making machine, but provides no advantage over traditional push-ups.

Twitter @fitnessasylum1 if you'd like details.

Now, drop and give me 20!

12 Days of X-mas Complex

Stop! Get away from Santa's  milk and cookies. Leave the Whitman's chocolate and candy canes alone.
Try this "12 days of X-mas Complex" instead.

These exercises are to be performed back-to-back starting with the "1st day " exercise and building, just like the song, until the "12th day" exercise. You will end up doing the first exercise a total of 12 times and the 12th exercise just once. You may rest when needed for up to 60 seconds each time. Aim for no more than 4 total rest periods. Use between 30-50% 1RM on non-bodyweight exercises. Perform for time and keep track of your progress.

1st:   BB Overhead Squat w/ 3 second hold
2nd:  BB Jump Shrug X2
3rd:  French Press X3
4th:  Bird Dog w/5 second hold each side X4
5th:  Overhead BB Circle Walk X5
6th:  Side Lunge X6 each side
7th:  Prone alt. Arm-Leg Raise X7
8th:  Face Pulls X8
9th:  Butt Kix 9 seconds
10th: Jump Squat X10
11th: KB Swing or Cable Pull-through X11
12th: Hammer Curl

Confused? The progression looks like this:
Overhead squat/ Jump shrug X2, then overhead squat/French Press X3, then Jump Shrug X2, then Overhead Squat, etc.

Try to sing the song " 12 Days of Christmas" while you perform the exercises.Or not.

This complex is sure to put a partidge in your pear tree. Happy Holidays!

Day of the Deadlift

Like George Romero and his zombie flicks, I am ending my "deadlift" series as a trilogy. 
I've made my case for the deadlift to be incorporated in workouts for most healthy individuals and described some proper lifting mechanics. Today, I'll discuss the traditional style  barbell deadlift  ( DL) versus the Sumo style.

Of course, you can perform deadlifts with dumbbells, kettlebells, med balls, sandbags or slosh bags in order to provide variety and changes in load position and lifting mechanics. People lucky enough to have access to a hex bar or trap deadlift bar should mix these lifts in as well.

Excluding maximal lifts, the most common traditional deadlift style is the "leg-lift" method.  The "leg-lift" style generates large hip extensor movement.On maximal lifts, the  "back-lift" style provides an pronounced kyphotic thoracic curve.

The wide-stance Sumo-style lift puts the barbell closer to the center of mass of the upper body, but increases mediolateral shear forces as well. A key benefit of the Sumo-stle DL is that maintaining lumbar lordosis ( which places less stress on the posterior ligament system) is much easier. It also produces knee, and hip extension, and  heavy adductor involvement.

Finally, a knowledgeable professional can help you decide which style of DL is best for your particular needs based on training status, performance needs and biomechanical characteristics. A person with a short torso and short arms for example, could benefit from employing the Sumo-style DL.

Regardless of which style or tool you use, ensure you incorporate this excellent compound  exercise into your routine. Don't be afraid.

"But is he alive or dead? Well, that's the question nowadays isn't it? Let's just say I let him continue to exist."  Day of the Dead

The Iceman Cometh

Research  suggests that our biological thermostats are set to different levels; we feel the cold to different degrees, depending on our gender, fitness, age, diet, and how much sleep we have.

 We're simply not built for the cold We evolved on the Equator and have since migrated to all parts of the planet. Over 75% of the heat our bodies produce is released.

 Women really do feel the cold more than men, but this is because they are better at conserving heat than men. Mark Newton, a scientist at W.L. Gore, the company that makes Gore-Tex, explains: “Women have a more evenly distributed fat layer and can pull all their blood back to their core organs.”
This female heating system means that less blood flows to their hands and feet, and as a result they feel cold. Women are more efficient at keeping their core temperature high.

Sleep can also affect how cold or hot we feel. When we are tired we're more sensitive to changes in temperature.
Diet can  also make a difference.

How to keep warm:
Clothing Layering is key. Remember, the more skin on show, the colder you'll feel.

Food Eating regular meals makes a big difference if you're trying to keep warm, but be sure to include carbohydrates. Soup is a great winter warmer: try bean and vegetable, lentil and tomato or pea and ham.

Alcohol and caffeine Avoid drinking too much of either if you're trying to stay warm. Both increase blood flow to the skin, and while you will feel warmer, your body is losing heat.

 Exercise Outdoors Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your

Protect your hands, face, and ears.

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Stay well-hydrated.

And consider skipping ( I know) your workout or moving it indoors if the weather gets really bad.

Sources: The Mayo Clinic
              The Sunday Times

Get Squeezed

More and more sports clothing with compressive qualities are appearing on the market. Unlike the Shake Weight and "toning shoes" ( neither of which perform as advertised), several recent peer-reviewed scientific studies support the efficacy of compression clothing.

What does compression do? It can help blood flow, reduce the inflammatory respone post-exercise, reduce decrements in muscle strength and function, reduce edema, expedite the removal of cellular debris, and provide a "dynamic cast" which helps muscle recovery.

I regularly wear compression shirts, socks, and the whole-body  UA Recharge(TM) compression suit after workouts. I experience less DOMS and feel fully recovered much more quickly.

I recommend compressive garments immediately following exercise ( yes, after your shower, of course) for a minimum of 3 hours, preferably longer.

Go get squeezed! It will get you back to 100% more quickly.

You Can Be A Golden Girl (or Guy)

Blanche, Dorothy , Rose & Sophia



More and more studies are proving that, with exercise, we can attenuate the physiological and psychological effects of aging. Apart from helping prevent chronic diseases such as cancer, Alzheimer's, and heart  disease, exercise helps slow the muscle and bone loss we face as we age.

Higher levels of fitness lead to more independence, a better ability to perform the activities of daily living(ADL), and a reduction in the chance of falls.

We are learning that fairly aggressive training regimens for those of 60-90 years of age are safe and effective. Dave Sanders ( MS,CSCS*D, FNSCA), implemented an aggressive training program for seniors  ranging in age from 60-89 years of age. The program included agility drills ( dot drill, ladder drill), resistance training ( beginning at 35% 1RM), and flexibility and balance exercises over an 8-week period.

There were significant gains overall in all categories, including 20% strength gain and a 12% increase in ADL performance. Of significant import is that there were NO injuries that resulted from the program, and there were subjective reports that meny participants felt less afraid of falling.

Another recent study showed that healthy older women (60-70 years) could safely increase the intensity of their exercise programs at the same rate and  volume as younger women.

Older people have nothing to fear and much to gain from continuing ( or even starting) an aggressive exercise program. Keeping fit means all of your later years will reamian "golden."

Dawn of the Deadlift

Yes, I'm twisted. So?

Part II of my deadlift (DL) series. Today, a bit on technique. What's scarier than zombies? The deadlifting "techniques" I see in most gyms.

You've got your shoes and chalk or gloves, right?
You've got clearance to exercise, right?
You've done your dynamic warm-up, right?

OK, then.

 IN GENERAL ( will discuss some variations in the next post),here are a few keys  to keep in mind before you  perform a traditional deadlift with moderate load:

1. Feet will be shoulder-width or a bit narrower
2. You will use a mixed grip
3. You will maintain a neutral lower spine
4. You MAY have some thoracic rounding ( with heavy loads), but never any lumbar rounding
5. Your shoulders will remain stable but relaxed
6. You will hip hinge ( more on this below)*
7. You will maintain straight arms ( elbows extended)
8. You will sit back into the lift, not squat the lift
9. You will squueze the bar very hard during the lift
10. You will push throught the heels while lifting
11. You will "spot" yourself about 10 feet away to keep your cervical spine neutral
12. While lifting, the hips and shoulders move simultaneously
13. Fire your glutes and extend your hips at the top of the motion
14. During descent, maintain form by leading with the hips- agai "sit back"
15, The bar will stay as close to the body as possible at all times
16. The weight is placed back on the floor at the bottom, NOT dropped or banged ( do not use momentum)

*When you hip hinge you use the ball and socket design of the hips and the surrounding gluteal (butt) muscles rather than abusing spinal joints. You know that crease where your thigh meets your torso? THAT'S where you're supposed to bend, not at the low back or upper back.

So many low back injuries result from improper bending, we need a remedial "Bending 101" course. Practice hip hinges before you start DLing in order to get the feel of it.

Then, practice your DL form with the bar only, and increase weight slowly. If you can't lift the weight with proper form- it's TOO HEAVY.

So practice that and next time we'll cover some variations and programmatic issues. Ooooo!

Night of the Living Deadlift

Sheriff: "Yeah, they're dead. They're all messed up."

People say that the back squat is the king of the lifts. I don't exactly disagree, but a good deadlift ranks right

along side it. I really think people are afraid of the lift.

I'm weird, but I really enjoy deadlifting in all it's variations. It works the entire body, is an excellent strength and mass builder, and mimics a movement most of us perform every day- bending down to pick something up.

Not enough people perform this basic movement in their workouts. Especially women. It's an excellent lift for the abs,hams,glutes, and back. You get a big bang for your buck. Is it because it's a lot harder than pumping out a few sets of curls? Is it because people might get a good look at your butt? Get over it.

In a series of posts, I'll deconstruct the traditional deadlift and its variations. I'll review technique and form, and give you some variations to play with.

 Today, we start at the bottom of the lift- with your feet and ankles.  First, if you can't or won't lift barefoot, then wear flat shoes like Chuck's or Vibram FiveFingers. This gets you closer to the floor, which means you don't have to pull the weight as far. It also gets your hams and glutes more involved.

Second, you need to have good ankle flexibility to squat and deadlift properly. If you can't perform a FULL squat ( ass to grass), then you need to work on your ankle flexibility:

While seated on the floor with your legs extended, point your toes away from your body (toward the floor) as far as you can. Do 2 sets of 10. Then point your toes toward your body. Do 2 sets of 10.

I also "write" the alphabet with my feet while I'm watching a football game. Do it a couple of times per day.

So, go get the shoes and work on your ankles. Get ready for part II. There's nothing to be afraid of.

So Much Rhythm, Grace & Debonair from One Man

Do you remember that '70s song "Rubberband Man" by the Spinners? No?

"Hey, y'all prepare yourself
For the Rubberband man
You never heard a sound
Like the rubberband man
You're bound to lose control
When the Rubberband starts to jam"

Ok. I'm getting old.

This  leads to a bit of information about the ever-increasing popularity of using elastic bands in conjunction with weight lifting. Now, elastic bands have long been used in the rehab world. Their benefit is variable resistance throughout a range of motion.

There are a limited number of studies on the actual benefits of using these bands, and they have produced conflicting results.A recent study examined their use during a 90-degree, free weight back squat and found that they did improve the rate of force development(RFD.)

RFD , which  is an index of explosive strength, is typically quite important in athletic performance. This study also showed, however, that the bands negatively influenced concentric velocity.

The study concludes that training with moderate loads and moderate band tension does not bring additional benefits to traditional methods.But, if you are interested in improving RFD, then this study supports the use of bands.

The lesson: make sure you set specific goals for your training and use the appropriate tools to reach those goals.

Are You a 90 Pound Weakling?

Probably.

 Check the chart below to see if you meet the criteria for minimum acceptable strength levels. I'm not talking powerlifting strong; I'm just talking about basic functional strength so that you can handle basic physical activities throughout your day.**

Seriously, it's time to take a close look at how strong (or weak) you are, and to start planning to get stronger in 2011.

 No excuses.

Guys, it's ridiculous how easy it is for you to put on muscle if you eat clean, train hard, and recover properly.

Ladies, I don't want to see you using pink 3-pound dumbbells or hear any more whining about getting "bulky." Please.

*Free weights/good form/full ROM/ no aids
BW= body weight
In pounds, reps or time. You can figure it out.

Exercise                                 Men               Women

90 degree Squat                      315/                 95 or .75 BW
                                               1.5 BW

Bench Press                            225/                 65 or .50 BW
                                               1.25 BW

Dead lift                                   315/                 115 or BW
                                               1.5 BW

Standing Mil Press                  105                   45


Push-up                                  30                    5

Dips                                       20                    1

Pull-ups                                  10                    1

Ez Bar Curl                            80                     35

Elbow Plank                           1:30                 1:30

How'd you fare? Twitter me @ fitnessasylum1 if you met  all of the minimums. I'll enter you in a drawing for an asylum towel and a supplement t-shirt.

You want my numbers? Just let me know and I'll send them too you. ( Yes, I exceeded every minimum.)

Now that you know where you stand, get some professional help to design a program to get you to the minimums...and beyond.




** Source: T-Muscle.

SINS OF OMISSION

It happens EVERY time. They omit. No matter how many pre-assessment documents, medical/health/lifestyle documents, surveys or questionnaires I have new clients complete, they ALWAYS leave some injury, pain or illness out. Even after I probe, explain, and discuss, there's always something they don't tell me.

Of course, clients explain by stating: " I forgot" or " I overlooked it" or "I didn't think it was important" or "it's not that bad."

It's important to a) find an independent trainer who performs  extensive assessments and screenings and b) be completely honest - don't leave anything out, no matter how trivial it might seem. That one piece of information that you may see as trivial might be the difference between a successful, injury-free program or one that exacerbates an existing problem.

The type of comprehensive  fitness screenings I'm talking about WON'T be found in any big box chain. Those places are just factories that provide the bare minimum in order to protect themselves legally. Even if you just hire an independent trainer to perform a comprehensive assessment and make programming recommendations, it will be well worth it to you in the long run.

Most importantly, tell your trainer everything. Don't feel silly or embarrassed. It's your health and well-being on the line.

Leviticus: The Diet

Aw, shucks! No "swarming things?"
Leviticus proscribes:
No rabbit or pork. No shellfish( I'm off it already). No ostrich, sheep, no mice, no lizards.Stay away from  locusts, crickets, and grasshoppers.

Samuel (17:28) I like: '...wheat, barley...parched grain, beans and lentils." Done.

Timothy (5:23) is the best: "...use a little wine..."

You Need to Be Unbalanced & Eccentric

In order to have a really good, PROGRESSIVE workout program, you need to shake things up atl LEAST every 4-6 weeks. Your body adapts and plateaus within that time frame.

Some trainers recommend a unique program EVERY workout, but that's counterproductive for 99% of the general public. If you're an outlier like I train, then that might be feasible under special cicumstances.Anyway, that's another post.You can still raise the intensity of each exercise within a workout program.
There are many ways of increasing your workout intensity, and here I will focus on  two methods:

 
BE UNBALANCED:

Stability is a "state" that's constantly in flux based on the positioning of your center of mass (or gravity) within your base of support.

Balance, on the other hand, is ability - something that can be trained. Your stability changes transiently when you reposition yourself (e.g., squat lower) or enter a different environment (e.g., stand on ice.) Your balance changes only chronically when you improve (or decrease) strength, kinesthetic awareness, coordination, or proprioception.

An exercise with a wide base of support will always be easier to accomplish than one with a narrow base of support. A simple example of this is a bilateral squat (the wide base is the distance between the two feet) as compared to a single-leg squat (narrow base: the surface area of just one foot).

BE ECCENTRIC:

The "eccentric" part of a motion is where the muscle length is increased. The "downward" phase of a dumbbell or leg curl "lengthens" the biceps and hamstrings group, respectively. Slowing down your tempo to increase the eccentric portion of the lift increases its intensity ( and is the part that will really make you sore!)

 As my friend at Testosterone Nation wrote: "Decelerative movements like forward lunges and lateral lunges are much more unstable and challenging than predominantly accelerative exercises like reverse lunges and step-ups.

 If you wanted to look at it as somewhat of a continuum, here's what you'd have (from accelerative on the left to decelerative on the right):

Sled Push/Drag →Step-up → Reverse Lunge → Slideboard Reverse Lunge → Forward Lunge

There's really no eccentric stress on a sled push/drag — which is why it really won't make you sore . Step-ups have slightly more eccentric stress, but less than reverse lunges. Add a slideboard to those reverse lunges, though, and the lifter has to work harder to control the exaggerated eccentric component."

So, consult with your highly-trained fitness consultant and get to work. It takes time to GET CRAZY FIT!