Do you know how to breathe properly? I know it’s not something many of us think about, we just do it. But if you’re not breathing properly (and very few of us are) you cannot be in optimal health or fitness. Core strength is the big buzz term in fitness, and with good reason. But core strength cannot be optimal if your breathing patterns are dysfunctional. It starts with breathing. If healthy breathing patterns are not in place, then no other movement pattern can be.[i] Poor posture weakens the diaphragm (which should be your primary breathing muscle). This forces an adaption that results in having other muscles, including core muscles, assist in breathing. Why is this bad? If they’re busy helping you breathe then they may not be doing their primary function properly – such as spinal stabilization. How does bad posture adversely affect breathing patterns? Breathing is a passive action – muscle contractions cause the thoracic cavity and hence lungs to expand, which creates a vacuum and sucks in air. The primary muscles of inspiration (breathing in) should be your diaphragm and external intercostals. But due to our predominantly anterior chain bias we’ve ended up in a perpetually slumped manner (picture yourself in front of the computer, TV or in your car), which has weakened our diaphragms and resulted in us having to resort to using other muscles, such as the transverse abdominus (a deep abdominal muscle under your “6-pack” muscles). So we start using muscles beyond their primary purpose. We can see this effect when we take a deep breath. If your chest rises and your stomach flattens this shows dysfunction – the contracting transverse abdominus sucks in your stomach. We should see the opposite. If your diaphragm is performing correctly your stomach should expand during inspiration. As a reminder, look at how a toddler breaths. Sure it’s not the most flattering look but it’s best for your health! [ii] To see an animated graphic of the diaphragm see https://www.youtube.com/watch?v=hp-gCvW8PRY Dysfunctional breathing can be detrimental in many ways. One, if you’re not breathing optimally you’re not getting as much air as you should[iii] and secondly many of those muscles that have to kick in have a dual responsibility of spinal stabilization (such as the transverse abdominus). If they’re too busy assisting in breathing then they’re not protecting your back as well as they could be (the body will always choose breathing over spinal stability – you can’t live without air!). This can be the cause of much back discomfort. Firstly this lean forward posture causes our heads to move off the centre line creating more tension/strain on the spine. The average human head weighs about 12 pounds. As the neck is bent forward in the very common ailment of forward-head posture it places greater strain on the cervical spine. In fact at a deviation of just 15 degrees the strain is equal to 27 pounds and at a rather extreme 60 degree deviation the strain is 60 pounds!! The compensation needed to deal with this strain causes a chain reaction that results in weakening those muscle needing for inspiration, which can restrict breath and lower lung capacity as much as 30%! [iv] Obviously, if lung capacity is diminished then so is performance. Your muscles need oxygen to perform – if your lungs aren’t filling properly then you are not optimally delivering oxygen to working muscles – resulting in fatigue at an earlier point. Secondly, and perhaps more crucially to the average person, dysfunctional patterns can result in poor spinal stability causing back pain. Again, when muscles are forced to aid in the effort for inhalation (always the priority) they cannot fulfill their primary purpose of spinal stabilization. Additionally, the diaphragm itself comprises what many refer to as the lid of the core cylinder. If the lid is not strong then the cylinder cannot be strong. So not only does a compromised diaphragm mean the core muscles may be forced to assist with inhalation a strong diaphragm is integral for core stability. Many other ailments have been linked to bad posture. Neck and back problems, headaches, temporomandibular joint disorders, arthritis, poor circulation, muscle aches, indigestion, constipation, joint stiffness, fatigue, neurological problems can all be caused or worsened by poor posture. Add shortened life spans, and increased tendency towards atherosclerosis.[v] Checking for breathing dysfunction Here are a couple of easy tests to check for dysfunctional breathing. High-Low Test Place one hand on the upper chest while the other is placed on the lower abdomen. Take a few relaxed breaths. Ideally, the hand on the abdomen should rise before the hand on the chest. Additionally, the hand on the chest should move slightly forward and not upward.[vi] This test is easily compromised when self administered – as people will consciously breath correctly. It’s best when administered by a professional and the client is not told what the desired result is. Lateral rib cage expansion Best if administered by a professional: with client facing away the professional places hands on the sides of the lower ribs with thumbs close to the spine. Client should inhale deeply and professional will note if there is any lateral widening of the trunk. If the hands rise upward first, this is a sign of dysfunctional breathing. Ideally, the hands should move apart from each other about 1.5 – 2 inches. Breathing Retraining Pursed Lip Breathing Take a deep breath (2-4 seconds) in through the nose. Exhale very slowly (4-8 seconds) through pursed lips. 30 repetitions 2 x daily Guiding the breath Best if administered by a professional: have client lie on their back. Place a hand on the client’s upper chest applying a slight downward pressure to the sternum during their exhalation and hold it there while they inhale and exhale. This should guide the breath into the lower ribs and belly. Remove the hand and ask client to actively hold the chest in the depressed exhalation position while they continue to breathe. Correcting Forward Head Posture Thoracic extension exercise with Foam Roller Lie on your back, knees up, feet and glutes on the floor, foam roller underneath your upper back/thoracic spine. Hug yourself tight or put your hands behind your head (for support – do not yank) and pull your elbows as close together as they’ll go, let your head drop to the floor (be mindful of your cervical spine – perhaps use a towel or yoga block for head support), and try to “wrap” yourself around the foam roller. Extend your thoracic spine as far as it will go – then roll, pausing on the painful parts. Make sure to roll neither your neck nor your lower back; just keep it to the thoracic spine. Roll slowly. Remember to relax – use this as an opportunity to practice relaxed breathing. This communicates to your body that this spinal extension is okay. As long as you linger on the tender spots, you’ll be fine. Neck stretches Before strengthening our weakened neck flexor we must first we inhibit/quiet the muscles that have become overactive due to chronic forward head posture. Trapezius Sit on bench/chair with good posture – anchor arm to side on bench, lean away from anchored arm and tilt/stretch neck gently - make sure to not elevate or round shoulders - hold for 30-60 seconds. 3 sets Levator Scapulae Stretch Sit on bench with good posture – take one arm and touch same side shoulder blade - take the other arm place of back of head right of centre - gently pull head down to left knee - make sure to not elevate or round shoulders - hold for 30-60 seconds. 3 sets Neck flexor exercise Now we aim to strengthen those muscles that have been weakened by the perpetual forward head posture Lie on the floor. Lift your head, bringing your chin towards your chest without lifting or shrugging your shoulders. Hold for 5 seconds and relax for 5 seconds. 10 repetitions for 4 sets. Deep Neck Flexors Exercise With the fist of one hand, provide resistance. Simultaneously lift the sternum and tuck the chin, both done gently. The other hand wraps around the front of the neck, use the fingers and thumb to monitor the more superficial sternocleidomastoid (SCM) and scalenes. If these fire or tighten, they are using the wrong muscles to flex the neck. Hold this gentle contraction for 15-30 seconds.
Conclusion Correcting breathing patterns will not happen overnight. Nor will correcting the posture issue which cause the dysfunction in the first place. The more you do these corrective exercises the better and remember to relax during stretches and thoracic extension. Any good fitness program must begin with a postural and breathing analysis and subsequently incorporate a corrective exercise phase. The danger of jumping straight into strength training without correcting dysfunction is clear. Performance and results are compromised and the risk of injury increased. These exercises are not glamorous but be patient and do it right. Your long term health depends on it! Good luck and good health! [i] Lewit K, Relation of faulty respiration to posture with clinical implications 1980. Taken from article “Diaphragmatic Breathing: The Foundation of Core Stability” by Nicole Nelson, MS, LMT in October 2012 Strength and Conditioning Journal [ii] How to Activate Your Diaphragm to Improve Breathing and Performance by Simon Kidd http://breakingmuscle.com/cycling/how-to-activate-your-diaphragm-to-improve-breathing-and-performance [iii] “..it reduces the volume of oxygen available by only partially expanding the lungs” Simon Kidd http://breakingmuscle.com/cycling/how-to-activate-your-diaphragm-to-improve-breathing-and-performance [iv] http://www.breathing.com/articles/posture.htm [v] http://www.breathing.com/articles/posture.htm [vi] “Diaphragmatic Breathing: The Foundation of Core Stability” by Nicole Nelson, MS, LMT in October 2012 Strength and Conditioning Journal High-intensity Interval training – the great fat burner Spring is here and the great melt has begun! While I could be talking about the pristine white, and sometimes roadside-black, snow what I’m really referring to is that time of year when we start to worry about how we’ll look in the revealing clothing that comes with warmer weather. We worry about how we’ll lose the few extra pounds we have added during the hibernation of winter (AKA sitting on the couch and watching too much TV). So if trimming up is your goal and you frequently go for jogs you need to know that there is a better way! Interval training! WARNING!!! Before embarking on a high-intensity interval training (HIIT) program you need to have an aerobic base. So if you’re not able to do a minimum of 20 minutes of steady-state cardio exercise (continuous training at the same relative intensity e.g. jogging) you are not ready for HIIT. Diet First! Before I continue let me say that regardless of your exercise approach, if your diet is not a healthy one then you will find it very hard to reach your fitness goals. So, assuming you’ve put down the burger and fries for lean-protein options with lots of healthy vegetables here is the best approach to losing those stubborn last few pounds. Why it works High-intensity Interval training (HIIT) is more effective than the traditional jog or steady-state cardio exercise for a few reasons but they all add up to one thing. You will be able to do more “work” during your session by
Doing more work burns more calories, plain and simple. So the reasons to implement interval training are:
How to Apply While determining the optimal work-to-rest ratio is not easy it is also not as important for the average person (vs elite athletes). The concept is solid. Go hard for a period of time and rest accordingly (not too long – but long enough that you can go hard again.) Again, to truly benefit from interval training a minimum level of cardio fitness must be achieved first. I would recommend the following steps
Except for the most intense intervals (not recommended for the average person) the “rest” should be active “rest”, such as a slow jog. The greater the intensity the shorter the work period and the longer the rest period should be. Have you ever seen sprinters train? They’ll often incorporate a work-to-rest ratio of 1-10 or more. They’ll sprint all out for 30 seconds then rest for 5 minutes as at that intensity they’ve exhausted their creatine phosphate (CP) stores that drive power exercise. These CP stores can take upwards of 8 minutes to fully replenish. I don’t recommend this kind of work-to-rest ratio for beginners, however. Base the work intensity on your heart rate. Here is a very basic guideline for work (your trainer should be able to give you more specific goals based on your particulars): Of course the heart rate goal depends on your capability and the intensity level being targeted. During the active rest period your heart rate should slow down but not to your resting heart rate. Work closely with your fitness coach. SCIENCE WARNING! The science bit, for those who want proof, or the fitness nerds like me! MORE WORK IS ACCOMPLISHED (more work means more calories expended!) “..properly spaced work-to-rest intervals allow more work to be accomplished at higher exercise intensities with the same or less fatigue than during continuous training at the same relative intensity”[i] Studies have shown that at a given intensity of exertion more work is accomplished before exhaustion is reached when the session includes properly spaced rest periods as opposed to steady state exercise. This means that if you have a limited amount of time to get your workout in (and really, who doesn’t?) you can achieve greater intensity and, therefore, greater effect with interval training. So if you only have 30 minutes on your lunch break and you want to get a workout in you can actually run further with interval training than steady-state training, as the rest periods allow for increased intensity. One early study showed that at a given intensity 5 minutes of steady-state cardio (running) vs. 5 minutes of running with rest periods included (work-to-rest ratios of 2:1, 1:1, & 1:2) showed significantly more work was accomplished with the interval training. “Therefore much more training can be accomplished at higher intensities with interval training: this concept has been established for over 45 years”[ii] Even when less work is accomplished there is a greater result in fat loss with high-intensity interval training!![iii] ACUTE EFFECT - DELAYED EXHAUSTION MEANS MORE WORK ACCOMPLISHED (more work means more calories expended! Seeing a pattern here?!) Less fatigue is experienced in a given time frame with the same amount of work (with HIIT you can therefore extend the length of your workout session) Short intervals of work and rest showed much less blood lactate accumulation and much less depletion of muscle glycogen – both mechanisms for fatigue – in a given time when compared to long work intervals and rest. [iv]
The chart above shows how much less fatigued a subject would be with the shorter intervals while achieving the same level of work (600 seconds work total for all subjects) at a given intensity. Those who did the 60 seconds work with 120 seconds rest had accumulated more blood lactate and exhausted more muscle glycogen – these subjects would likely be close to exhaustion while the other two groups are more likely to be very capable of continuing the session beyond the 30 minutes and therefore accomplishing more work. While this particular study does not include steady state exercise it’s reasonable to assume that it would be more exhausting (and has shown to be so in other studies) than any of these interval examples. In all likelihood, the steady-state cardio subject would not be able to last for 30 minutes at the assigned intensity. Another example: A runner scampering along without stopping at his/her current best 10k velocity might be able to sustain the pace for only 25 minutes or so during a workout; by breaking the effort down into 8-minute intervals, however, the same runner could often work at 10k velocity for a total of 32 minutes (four 8-minute intervals), thus boosting the 'quality' of the session by 28% [v] CHRONIC EFFECT - PHYSIOLOGICAL BENEFITS There is a greater physiological effect causing an extended benefit (creating more efficient and therefore more effective workouts going forward.) Studies have also shown the athletes who incorporate HIIT have long lasting physiological developments that further increase fat-burning potential.
A team from Japan’s National Institute of Fitness and Sport found that a high-intensity intermittent training program achieved bigger gains in VO2max than a program of steady cycling (Tabata et al., 1997). Effectiveness of SST vs HIIT - Active male subjects were assigned to one of two groups, each training 5 days per week for 6 weeks. One group followed a training program involving 60 min of moderate intensity exercise (70% VO2max), for a total of 5 hours per week. The VO2max in this group improved by an average of 9%. Training sessions of the other group consisted of eight all-out work bouts, each lasting 20 s, with 10 s of rest. This group cycled for a total of only 20 min per week, yet their VO2max improved by 15%!! A 40-km time trial depends almost entirely on energy provided by the aerobic system. Work bouts lasting 30 seconds depend primarily on anaerobic energy, and were not expected to enhance performance but did. This paradox may be resolved by the findings of Rodas et al. (2000), who reported that a high-intensity intermittent training program increases oxidative enzyme activity in muscle.[ix] Granted these studies were conducted with athletes – however, the science is sound and applicable at an appropriate level for the common person. Interval training can be fun, effective and a time saver! Use it wisely and combined with a healthy diet you’ll see the results. Good luck! End notes [i] Essentials of Strength Training and Conditioning - Page 36 [ii] Paper by Christensen et al 1960. Source: Essentials of Strength Training and Conditioning - Page 36 [iii] In a study by Tremblay et al. a group of endurance trained individuals were compared to a group of high-intensity interval trained individuals and even though there was a significant difference in the energy expenditure with the endurance group expending more calories, the interval group had a much greater reduction in skinfold measurements at the end of the study - https://www.nsca.com/Education/Articles/Change-Up-the-Pace-Interval-Training/ [iv] Astrand & Rodahl, 1977 – source http://coachsci.sdsu.edu/swim/bullets/55%20ITHIITUSRPT.pdf [v] http://www.bodybuilding.com/fun/peak2.htm [vi] A team from Japan’s National Institute of Fitness and Sport found that a high-intensity intermittent training program achieved bigger gains in VO2max than a program of steady cycling (Tabata et al., 1997). Source: http://www.sportsci.org/jour/0101/cf.htm [vii] https://www.nsca.com/Education/Articles/Change-Up-the-Pace-Interval-Training/ [viii] Burgomaster, KA et al 2005-2006. Source: Essentials of Strength Training and Conditioning - Page 37 [ix] http://www.sportsci.org/jour/0101/cf.htm Is there any area of resistance training with more confusion or debate than “core” training?
First off, few can accurately define "core" as it’s often used in the common vernacular interchangeably with “abs”. “Abs” (itself an often misused term) is just part of the “core”. Core is most properly defined as muscles of the torso. So, in fact, a bench press is a “core” exercise as it uses, primarily, the pectoral muscles. More functionally “core” should be defined as muscles of the torso that “stabilize a body segment so that another body segment can generate power.”(1) Understanding this is key to an optimal approach to core training. For the purposes of this post I will refer to core as meaning specifically muscles of the abdominal wall (primarily external & internal obliques, rectus & transverse abdominals). What is the primary function of these muscles? Once we determine that we can then identify the exercises that most address this need (functional training!). Functions of the Core We ask a lot of our spine. It needs to bear significant load and be flexible enough to allow for optimal upper body function. As Dr. Stuart McGill of Waterloo University points out: The spine is a stack of vertebrae that is asked to bear loads, yet it is flexible. A design engineer will tell you that you can’t design a structure to be good at both. A steel beam that is straight and stood on its end is stiff, and can bear loads that try to compress, shear and twist it. So the beam can bear load but it can’t move. A flexible rod that allows movement will bend and buckle under load, but absorbs shock. Our spines do it all. (2) Stability If you look at human skeleton we have a fairly large structure in the thoracic cage and shoulder complex and a large structure in the pelvic bone. Connecting the two you have nothing but the lumbar spine – so the primary purpose of the abdominal wall is stability. …..The spine is this beautiful structure that is flexible and allows flowing movement, but requires a 3‐dimensional guy wire system to stiffen and stabilize it when it is require to bear loads. Analysis of the muscular system, together with its associated fascia sheets reveals a clever guy wire system that creates balanced stiffness eliminating the possibility of buckling and injury. The concern is that modern living does not “tune” and train this guy wire system. In many people it lapses into complacency. (3) Rotation The oblique muscles rotate the spine. Therefore second purpose is rotation. Flexion Lastly, and almost incidentally, is flexion. But I, and many others, would argue that the spine flexes in order to be flexible and allow for other upper body movement. It is not meant to be a prime mover and therefore should not be trained as such. So when analyzing which “core” exercises are best we must apply three aspects:
So, to crunch or not to crunch? Crunches are easily the most popular core exercise. Firstly if done correctly (a big “if” actually) the crunch does indeed target the primary muscle responsible for spinal flexion – the rectus abdominus. Electromyographic analysis shows significant activation of this muscle during the crunch. So in terms of activating the desired muscle the crunch is effective. Functionality is questionable. The spine flexes as a matter of necessity, in other words it’s flexible to allow for other upper body movement (can you imagine if it was stiff?). The primary muscle of spine flexion is the rectus abdominus. It, along with other muscles of the abdominal wall, is meant primarily as a stabilizer (its role is to stiffen and protect), and not as a prime mover. Therefore, should not be trained as such. So are crunches (and other spinal flexion core exercises) safe? No. Training with significant, and often ballistic, spinal flexion movement is dangerous (4) – in his book Low Back Disorders Dr. Stuart McGill explains that “repeated spinal flexion even in the absence of moderate loads will lead to troubles. Evidence shows that this leads to annulus damage, and an eventual disk bulge.” Note the emphasis on the load required. Contrary to much counter-argument spinal flexion does not need to occur with significant load in order to increase risk of injury – low resistance (i.e. body weight) is enough as “when you perform a crunch or a sit-up, you are mimicking the exact motion for a disk bulge or a herniation.“(5) Additionally, once we establish the function of a muscle training it in a manner outside that functionality can lead to dysfunction and increase risk of injury (e.g. training a stabilizer muscle as a prime mover). Though, to be certain, the primary safety concern with spinal flexion exercises is the effect on the vertebrae. As an aside, spinal flexion exercises such as crunches, sit-ups, leg raises etc have the additional detriment of strengthening the hip flexors (in some cases, more so than the targeted rectus abdominus). Why is this bad? The hip flexors (primarily the iliopsoas complex) already tend to be overworked and hyperactive due to being in a constant state of flexion. If you think about how the average person spends their day: seated at a desk, in the car, and on the couch. The hips and knees are flexed for several hours a day, this results in tight (“short”) and/or hyperactive hamstrings and hip flexors. So not only is it ill advised to do spinal flexion exercises due to the impact on the vertebrae but they also exacerbate the chronically tight/hyperactive hip flexors. Concept and benefits of “Core Stiffness” Back to the statement related to the purpose of the core muscles at the beginning of this article, core muscles “…stabilize a body segment so that another body segment can generate power.” What does this mean? Exercises that “stiffen” the core benefit us in two ways. So not only does having a strong “guy wire” system increases spinal health (decreases risk of injury) in also makes us stronger and faster. Want to run faster? Increase your bench press? Stiffen your core! Dr Stuart McGill: How does core stiffness enhance limb speed and strength? Consider the pectoralis major muscle – it attaches the rib cage at its proximal end, crosses the shoulder joint, and attaches at its distal end to the humerus of the upper arm. When muscles contract they try to shorten. Consider the specific action here – the arm flexes around the shoulder joint moving the arm from muscle shortening at the distal end. But the same shortening also bends the rib cage towards the arm at the proximal end of the muscle. Thus simply using the pec muscle would not result in a fast nor forceful punch. Now stiffen the proximal end of pec muscle attachment – meaning stiffen the core and ribcage so it can’t move. Now, 100% of pec muscle shortening is directed to action at its distal end producing fast and forceful motion in the arm. In the same way a stiffened core locks down the proximal ends of the hip muscles producing fast leg motion. A loss of core stiffness causes the torso to bend when sprinting, and a loss of speed ‐ some force was robbed that should have been expressed in leg velocity. Thus, a universal law of human movement is illustrated – proximal stiffness enhances distal mobility and athleticism.(6) In conclusion exercises that best strengthen the stabilizing “guy wire” system is what your core program should focus on. My favourites:
Core exercises, which make use of isometric postures and static bracing, like the ones mentioned above, create muscular activation while minimizing spine loads and injury mechanisms linked with movement.(7) End notes 1) http://kemmefitness.com/2013/05/06/defining-the-core-what-do-we-mean-by-core-muscles-and-core-strength/ 2) http://www.backfitpro.com/documents/WhyEveryoneneedsCoreTraining.pdf 3) http://www.backfitpro.com/documents/WhyEveryoneneedsCoreTraining.pdf 4) Dr. McGill points out that spinal flexion exercises without load is okay. Example Cat/Camel exercise https://youtu.be/hipHP1qd_tA 5) https://www.reddit.com/r/Fitness/comments/2nz513/why_you_shouldnt_do_crunches/ 6) http://www.backfitpro.com/documents/WhyEveryoneneedsCoreTraining.pdf 7) https://www.reddit.com/r/Fitness/comments/2nz513/why_you_shouldnt_do_crunches/ This morning I had a hard time getting out of bed. Not because I hadn’t slept enough (which, truth be told, I hadn’t) but because I was sore. No surprise given that yesterday I ran steps in the morning, ran to beach volleyball in the afternoon (just over 4 miles) and then played volleyball for 2 hours. Add to this that I had recently suffered a pulled leg muscle, meaning that I had been taking it easy on the lower body workouts for a month, and you have the perfect recipe for Delayed Onset Muscle Soreness (DOMS).
Given that I've recently had quite a few clients ask about sore muscles resulting from our workouts I figured it was time to talk about DOMS Why do I ache the day or two days after our sessions? Why was it so hard to get out of bed this morning? Is this soreness inevitable? What is actually happening to the muscle? What can be done to alleviate the pain? To beginners this can be concerning. But it is normal and it is to be expected. IT'S OKAY TO BE SORE Everyone from beginners to athletes will experience muscle soreness when subjected to a new stress. Certainly beginners will experience excessive soreness as practically every exercise is a new stress when beginning an exercise regimen, however it's important to know that this is to be expected and should not discourage you from continuing with your plan. It will get easier as your muscles adapt to the new stress of exercise. WHAT'S HAPPENING? This post-exercise soreness, usually experienced 24-48 hours after the workout, is the result of damage caused by the stress of the workout and it's GOOD – or at least, not bad. Causing damage on a microscopic level is the point of exercise as this is how your body is forced to adapt and rebuild stronger. DOMS is an indicator of this process – though arguably it’s not required (muscle hypertrophy can still occur in the absence of DOMS). It's figuring out how to deal with this unfamiliar stress (whether it is due to weight lifting or running around the block). On a molecular level the muscle tears, especially during the eccentric (lengthening) phase of exercise. This is why it’s crucial that you don’t cheat on the eccentric phase of an exercise rep. For example: when doing biceps curls the eccentric phase is when you are returning the weight to the beginning of the rep by straightening the arm – if you do so in a deliberate somewhat slow manner then you maximize the effectiveness of the stress – if you merely drop the weight in a hurried manner to begin the next rep you do not – additionally you risk damage your elbow joint if you move too quickly. This is one of the most common errors beginners make. Warning: Nerdy Science from https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness There are two prominent theories as to what causes DOMS. 1) In 1902 Theodore Hough postulated that the soreness is attributed to the increased tension force and muscle lengthening from eccentric exercise. This may cause the actin and myosin cross-bridges (microscopic muscle filaments that pull on each other causing muscle contraction) to separate prior to relaxation, ultimately causing greater tension on the remaining active motor units. This increases the risk of broadening, smearing, and damage to the sarcomere (the smallest contractile unit of muscle). When microtrauma occurs to these structures, nociceptors (pain receptors) within muscle connective tissues are stimulated and cause the sensation of pain. 2) Another explanation for the pain associated with DOMS is the "enzyme efflux" theory. Following microtrauma, calcium that is normally stored in the sarcoplasmic reticulum accumulates in the damaged muscles. Cellular respiration is inhibited and ATP needed to actively transport calcium back into the sarcoplasmic reticulum is also slowed. This accumulation of calcium may activate proteases and phospholipases which in turn break down and degenerate muscle protein.[7] This causes inflammation, and in turn pain due to the accumulation of histamines, prostaglandins, and potassium IT’S NOT LACTIC ACID Contrary to popular belief DOMS is not caused by lactic acid build up. As tests have shown that lactic acid build-up also occurs during concentric phase-only exercise, which does not produce DOMS. Additionally, lactic acid build up usually dissipates within one hour of the stress and DOMS occurs much later. Plus, I think people just like saying “lactic acid” – it’s a phonetically sound ominous word. But its role in exercise is greatly misunderstood. Lactic acid is, however, related to muscle fatigue. SORENESS VS INJURY (MICRO VS MACRO TRAUMA) This soreness is not to be mistaken with the sudden acute pain of a muscle tear on a macro level – which means injury. Injury, of course, is not good. This is where the “no pain no gain” mantra has occasionally been misunderstood. Any sudden and sharp pain should be heeded and you should cease the activity. Muscle soreness is delayed and felt after the exercise bout. Again, though, this should not be confused with muscle fatigue (like having trouble lifting your arms above your head immediately after a killer arms session). There’s a lot going on – you can’t blame people for getting confused. PREVENTION Firstly let’s put the nail in the coffin regarding the acute effectiveness of static stretching. Doing so beforehand to has no immediate benefit – forget what your high school football coach may have told you 20 years ago – static stretching prior to a workout or competition has no acute benefit and can, in fact, decrease your performance. However, there are means to reduce the microtrauma and subsequent soreness in the program design, such as gradually increasing the intensity of a new exercise program. But, as indicated above, this soreness is not a bad thing. Take the pain! Just don’t injure yourself. TREATMENT Suggestions on what to do about this post-exercise soreness range from medication (ibuprofen – subsequently not recommended as studies suggest that it stunts muscle growth), enzyme therapy, massage, active recovery, to doing nothing. Personally I like to foam roll (self massage) and continue exercise at a lower intensity (active recovery) such as body weight squats, a light run or even walking. Massage and active recovery help flush the area with blood/nutrients – thereby decreasing the discomfort and, some studies suggest, speed up the recovery. WANTING THE SORENESS Believe it or not if you stick with the program – and dedicate yourself to a lifestyle of fitness – there will come a time when you will seek out this soreness, as its absence suggests that you're no longer adapting or haven’t done enough – therefore it's time to change up your plan. This is where you employ the concepts of periodization and progression. But that’s another discussion. You don’t have to love the pain but the next time you have a hard time getting out of bed due to Delayed Onset Muscle Soreness know that you’re doing your body good! Keep at it! This is the first in a series of a much misunderstood aspect of fitness, stretching.
#1 DO NOT STRETCH BEFORE YOU WORKOUT OR PLAY!! Wait, what?! Isn’t stretching before playing good? Doesn't it help prevent injury and improve performance? Well, NO. To be clear for the purposes of this article and as is the common understanding; “stretching” refers specifically to static stretching. A static stretch is defined as a stretch that is held in a mildly challenging but comfortable position for a period of time, upwards of 90 seconds (see included image). As a young man who was involved in sports and athletics I was often told to make sure to stretch before competition. Typically, this involved somewhat slightly painful slow static stretches – reach for your toes and hold…….. Often when there are advances in an industry based on the latest research there is a delay before it trickles down to the public. Let’s face it – it’s just not a “sexy” story and doesn't get media coverage. Case in point: static stretching as part of a pre-game warm up is BAD. There is no evidence that it reduces the risk of injury and, in fact, there is overwhelming evidence that static stretching prior to competition adversely affects performance. Static stretching prior to competition adversely affects performance. As Gretchen Reynolds writes on nytimes.com: “.......researchers have discovered, this so-called static stretching can lessen jumpers’ heights and sprinters’ speeds, without substantially reducing people’s chances of hurting themselves.”1 Static stretch as a separate episode or after performance has benefits and its chronic effects can improve range of motion thereby reducing risk of injury. But prior to performance your warm up should include what’s known as dynamic stretching. Dynamic stretching involves mimicking the needs of the action to be undertaken with little or no added weight to “get the blood flowing”. Examples would include jogging, high stepping or swinging a bat prior to stepping into the batter’s box. These would be done within the expected (and safe) range of motion, and are beneficial to performance and acutely reduce the risk of injury. So it’s time to abandon the old ideal of pregame stretching. Better to start with slow and deliberate motions mimicking the needs of the sport and increase the range of motion in a more dynamic way. Save the static stretching for afterwards! Next up – stretching – you’re doing it all wrong! Likely the most popular form of aerobic/cardiovascular exercise is running. The sport has, in recent years, seen a surge in participants. From 1991 to 2011 the number of runners finishing official events increased from just over 5 million to almost 14 million![i] If these runners are anything like the runners I know, their love of the sport leaves little room for other exercise (even for the rest of us, it’s a time-consuming endeavor!). Let me be clear, however, I love running, and usually get in 3 or 4 good runs per week. And when I was marathon training I too did little else. Optimal health, however, must include anaerobic/resistance training. One of the biggest challenges in the fitness industry is convincing people of just how important resistant training is; we haven't done a very good job, as for many, resistance training is still a fringe discipline only for the extreme athletes (thank you, Schwarzenegger). But avoiding resistance training is a BIG mistake, here is why. Optimizing strength gains While running is an excellent method for improving cardiovascular performance (heart and lung health) it does not stress the musculoskeletal system adequately, resulting in little strength gain[ii]. The point of resistance exercise is to stress the body so that it has to adapt and get stronger. It adapts by breaking down and rebuilding the affected muscles. *warning – science talk!* There are many mechanisms in the process of musculoskeletal adaptations, one of which is hormonal; the release of testosterone and human growth hormone (HGH), to name a couple. The greatest response for hormone release occurs when the exercise utilizes large muscle groups comprised of fast-twitch muscle fibres, which are recruited for explosive/strength movement. When these fast twitch muscle fibres are recruited and damaged on a microscopic level (the nature of exercise) it generates increased levels of both testosterone and HGH . Additionally, as we get older our levels of these hormones tend to decrease (making it harder to stimulate their release). This makes it more important to include resistance training in your workout as you get past 30. Activating these fibres can be done via resistance training or interval/sprint training. With heavy weights type 2 fibres are utilized – especially if it involved larger muscle groups (e.g. back rows would generate a greater hormonal response than bicep curls). Additionally, while they may seem similar mechanically sprinting and jogging are quite different. The former is a strength exercise utilizing fast-twitch muscle fibres resulting in a greater hormonal response. Sprinting (running or biking) for 30 seconds and taking an active break (continuing at a slower pace) for 90 seconds is also effective. Improving Joint health In order for joints to receive nutrients there must be adequate compression. Cartilage for example, has no micro-vascular supply of its own. Therefore, the normal process of diffusion of nutrients is supplemented by the convection induced by cyclic compression and release during joint usage. In other words, move your joints with adequate resistance. The lower body joints may be adequately stressed with aerobic exercise (for running, not so much on recumbent bikes) but in all likelihood the upper body joints do not. Resistance exercise improves joint health more than aerobic exercise, especially for upper body extremities. This is also why it’s general preferred that exercises be done standing whenever possible rather than sitting or lying down (as it loads the skeletal system). Aerobic exercise can adversely affect the positive effects of Anaerobic exercise Potential loss of lean mass: Research shows definitively that aerobic/endurance exercise will eventually burn protein as a fuel source. Of course, this is counter-productive to strength improvement goals. Potential dysfunction/imbalance from repeated patterns without complimentary movements. As Lee Boyce writes on mensfitness.com: Above all, however, always lift weights more often than doing cardio. The repeated impact of running, linear motion of biking, swimming or rowing, and endless creations of the same movement pattern and ROM can create muscle imbalances over time that can lead to joint problems. A smart resistance training program can at least counter these effects – so be wise and make cardio supplement your weight training.[iii] Resistance training does not have negative effects on cardiovascular health There is no evidence that resistance training adversely effects cardiovascular improvement. Any well designed program for adults will emphasize resistance training first, with a complimentary amount of cardiovascular work. Again, Lee Boyce writes on mensfitness.com: Here’s the catch – only performing steady state cardio can be counterproductive - Too much steady state cardio per week can result in muscle loss. Having said that, seek alternate methods that involve a bit more explosive movement to utilize your strongest muscle fibers available. A half hour of sprints (or even better - hill sprints), intervals, or a solid round of basketball, tennis, or football can be just what the doctor ordered.iii Summary
Solutions
Lastly, if you’re going to do cardio and resistance in the same session it’s better to do resistance training BEFORE cardio (contrary to common practice). For more on this see my forthcoming blog on common mistakes. Cheers and happy training! [i] http://calorielab.com/news/2013/03/18/running-grows-in-popularity-again-infographic/ [ii] Aerobic exercise stresses the musculoskeletal system more than sitting on the couch, to be certain :-) [iii] http://www.mensfitness.com/training/cardio/trainer-qa-cardio-vs-weight-training What exercise can I do to lose the fat on my tummy [or derriere etc]?
This has to be the most common question I get – especially this time of year when we've all got a little holiday weight. What it amounts to is “can you target which fat stores to lose?” Well…..NO There is absolutely no [credible] science to suggest this is possible. And if someone says otherwise it’s a gimmick used to separate you from your money. In fact, the science to show why it’s not possible is fairly simply (in addition to several studies showing this obvious fact*). Fat is a source of fuel for the body along with carbohydrates (and least likely, protein). However, fat cannot directly be used as fuel. It has to be converted into glucose through a process that takes place in the liver called gluconeogenesis. So the muscle used in an exercise (say, abdominal exercises to get rid of belly fat) has nothing to do with where the fat is taken from in order to fuel the activity. Fat is taken from wherever it gets stored, which is largely determined by genetics. The converted energy is delivered to the working muscle via the blood stream – so where the fat is taken from to be sent to the liver for conversation is not related to where the converted glucose will be delivered. Hope is not lost! It just takes an overall approach. The good news is that an overall approach of exercise (ideally, both cardiovascular and resistance training) and diet (smart eating) resulting in a calorie deficit will reduce overall fat stores, including those in particularly desirable areas. A pound of fat is approximately 3500 calories - to lose a pound per week (a healthy rate of loss) you need a daily caloric deficit of 500. Lifestyle change not fad diets! Eat healthy and exercise to lose weight in a healthy manner resulting in long term results. Crash diets and extreme changes will only result in temporary results. Good luck on your journey to a healthier and a happier you! * A good example: “1971 study conducted by the University of California, Irvine on tennis players. Tennis players constitute a population whose right and left arms have been consistently subjected to very different amounts of exercise over several years. Consequently, if spot reduction were a valid concept, one would expect the players’ dominant arms to have thinner layers of subcutaneous fat compared to their non-dominant arms. When the researchers measured the thickness of subcutaneous fat at specific points along the players’ arms, however, they found no statistically significant difference between right and left arms”. [http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/] I hate the term "short muscle". Let's be clear, there's no such thing; rather muscles often behave "short". And it's not about making the muscles longer, it's about retraining your brain to unlearn all the bad habits you've taught it (e.g. sitting at a desk all day). Below is an excellent article by Martin Koban at fix-knee-pain.com that sums it up nicely. I especially like the example given of the inability of most people to do the Russian splits. Most of us can abduct one leg to 90 degrees (put your leg on a stool or table) but the thought of abducting both legs at the same time (doing the splits) seems impossible. But, and here's the interesting part, author Pavel Tsatsouline points out in his book Relax to Stretch that "....no muscles run from one leg to the other. No tendons, no ligaments, nothing but skin”. The only reason you can't do the splits is your central nervous system won't allow it - it deems it to be a dangerous. The same applies to other less exotic positions (touching your toes). This is the philosophy behind the first stage of training with Flynn the Fitness Coach - in your assessment we identify these areas of "short" muscles (among other dysfunction) and through the process of corrective exercise they are addressed. And no, I can't currently do the splits - we'll see ;-)
Here's the full article by Martin Koban www.fix-knee-pain.com/the-central-nervous-system-muscle-length-and-the-lie-of-stretching/ The central nervous system, muscle length and the lie of stretching There are over 200 bones and more than 600 muscles in the human body. Some muscles can be voluntarily controlled; others are used without us contributing much. When it comes to movement however, we have to learn everything from scratch. So when we were born, we already had the hardware to move around, but were missing parts of the software. That basically means the central nervous system needed to learn how to control muscle contractions and how to coordinate them to create controlled movement. This stuff is stored for later recall, since it would be a pain in the ass to have to learn everything again the next morning. Now think about this for a moment here: the CNS learns how to control and coordinate hundreds of muscles at the same time! The amount of computing power, bandwidth and storage capacity needed for that is unparalleled even by the most sophisticated computer. However, there’s a small caveat. The CNS will adapt your body to whatever you do for longer periods of time. The lie of stretching One of the ways this adaptation works is by stopping the muscles from extending beyond a certain point. Pavel Tsatsouline illustrates this important point in his book “Relax into Stretch” with the following example: extend one leg to the side, putting it on a bar stool or table, to create a 90° angle between your legs. Now try the same with your other leg. This should be possible without much of a problem. However, if you now try to spread both legs at the same time to attempt the “Russian Split”, you won’t be successful (and if you were successful, let’s just assume for the sake of argument that you weren’t). Why is that? Tsatsouline proceeds to point out that “no muscles run from one leg to the other. No tendons, no ligaments, nothing but skin”. The reason why you can’t extend (or rather: abduct) both legs at the same time to do a Russian split is because your central nervous system doesn’t want you to. The position you’re trying to put yourself in is perceived as dangerous by the CNS, so it preemptively stops you from going there. This is the so called “stretch reflex”. It is most certainly not because your muscles are too short. The central nervous system has gathered information about what is safe and desired for all your life. If you have been doing splits all your life, your CNS won’t have a problem with you going into these extreme ranges of motion and the stretch reflex won’t kick in. If you have been sitting at your desk most of your life and your main form of exercise was using some machines at the gym, your CNS might even stop you from touching your toes and splits are most certainly off limits. In order to get your flexibility back, you have to retrain your CNS. You have to move through slowly increasing ranges of motion and prove to your CNS that they are safe, so that it will relax your muscles. (edited by CF) |
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