3 Exercises for Good Posture and a Six-Pack
August 17, 2008
These days many people spend a significant part of their day slaving away over a hot computer and as a result, their posture is not what it should be. Bad posture can result in short-term discomfort such as neck stiffness and headaches and also lead to more serious problems in later life. It is therefore worth spending some time to counteract the damage we may be doing to ourselves every day. But how about this - did you know that some of the same exercises that you can do to maintain good posture are the very same exercises, which if done regularly, can help you to achieve a six-pack? I am totally serious ? this is something I discovered recently while looking at different exercise routines because I wanted to do something about my own bad posture. As well as sitting and standing up straight, you will also look good on the beach next summer. Kill two birds with one stone!
The following exercises should be done a minimum of three times per week and although you will not see and feel significant results for approximately 6-8 weeks, you will start to feel the developing muscles encouraging you to sit and stand straighter, almost immediately.
Pelvic tilt ? Lie on the floor with your knees bent. Your feet should be parallel and arms to the side. Tighten your lower abdominal muscles, pulling your navel and lower back towards the floor. You should do this without using your buttocks or leg muscles to help you. Do this five times, holding for five seconds each time.
Trunk Curls ? Lie on your back on the floor, with knees bent. Place your hands lightly behind your head. Using your upper abdominal muscles, raise your trunk off the floor to about 20 degrees and hold for 5 seconds. Then lie down again slowly. Do not put any strain on the neck or lead with your head. Try to imagine touching the ceiling with your chest. Repeat five times.
Arm / Leg raises ? Lie face-down on the floor, keeping your neck straight, with your legs extended and arms straight overhead. Then slowly raise your left arm and right leg about six inches off the ground. Hold for five seconds and lower. Repeat with the right arm and left leg. Repeat five times on each side.
As you should before starting all types of exercise, consult your doctor if you have a history of health problems.
Emmanuel Mendonca moved from London to Athens in 2004 and is getting to grips with life in Greece. Emmanuel publishes Greece travel and living articles at http://www.athensroom.com/greece_travel_guide.html
Muscle Cramps and Exercise
August 11, 2008
Quite often runners and exercisers experience painful muscle cramping either during or immediately following a strenuous exercise bout and as a result, these types of cramps have become known as Exercise Associated Muscle Cramps or EAMCs. Much confusion surrounds the causes of EAMCs including dehydration to electrolyte imbalances. This article aims to explain the latest model for describing EAMCs, how to prevent them and how to deal with them once they occur.
What is a muscle cramp?
A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints ? for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).
What causes an EAMC?
There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Scwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs.
What is the new model for identifying the cause of EAMC’s?
Dr. Scwellnus identifies two possible factors that may affect nerve activity ? causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed as resulting from the muscle working too much on its "inner range" or "on slack". To explain this concept it must first be understood that a muscle cannot work efficiently if it is not at its optimal length ? a muscle works progressively less efficiently when overly stretched or overly loose/on slack. The protein filaments (actin and myosin) that make up muscle fibers require an optimal "overlap" to be able to generate force. The position of the body’s joints determine muscle length, so it follows that muscles that cross two joints like the gastroc and hamstrings might be more likely to operate in the slackened position and experience a cramp. For example, consider a free-style, swimmer who performs flutter kicks at the ankle with a slight knee bend. The flutter kick involves the ankle flexing and extending in a small range very near the plantarflexed (toes pointed) position. Couple this with a slight knee bend, and it makes the gastrocnemius muscle even more "passively insufficient".
Recall from our article Plyometrics and the Stretch Shortening Cycle we discussed the role and significance of the small cellular bodies of the muscle spindle and the Golgi Tendon Organ (GTO). The muscle spindle is a tiny cellular structure usually located in the middle portion of each muscle fiber. Very basically its role is to "switch on" a muscle and determine the amount of activation and the strength and speed of the contraction. The GTO is a small structure located in the tendon that joins the muscle to a bone. This structure senses muscle tension and performs the opposite role of "switching off " the muscle in order to protect it from generating so much force as to rip right off the bone.
Dr. Schwellnus suggests that when a muscle works within its inner range and/or when fatigued, muscle nerve activity shifts progressively toward muscle spindle activity (contraction) and less toward GTO activity (relaxation). More specifically, the nerves that control the muscle spindle (Type IA and type II nerves) becomes overly active while the nerves that controls the GTO (Type Ib nerves) become under active or inhibited. The result of this nerve activity imbalance is an uncontrolled, painful cramp.
What do I do if I experience an EAMC?
If you should experience an EAMC, the best solution is to perform a gentle, passive stretch of the affected muscle. Do not attempt to walk or run it off. Slow, passive stretching will act to restore nerve balance to the muscle by increasing the activity of the GTO, while simultaneously minimizing that of the muscle spindle. Stretching increases tension in the tendon, which is sensed by the GTO. The result is a relaxation of the contracted muscle and a breaking of the muscle cramp. For example, in the case of the swimmer mentioned earlier, to stretch the gastrocnemius he or she may perform a standard calf stretch while pushing against a wall or use a stretching strap or cord to pull the foot up toward the shin. To accentuate the stretch, it is important that the knee remain straight, since as mentioned this muscle crosses the knee joint.
How do I prevent EAMC’s?
The best way to control and prevent EAMC’s is to begin a regimented stretching routine. It may be beneficial to perform dynamic stretches after a brief warmup at the beginning of the exercise session or workout. Dynamic stretches involve using functional movements such as lunging, squatting and reaching and can be used to simultaneously train balance and core stability while sensitizing the muscles in preparation for exercise. In fact, dynamic stretches if performed correctly, may actually serve as a warm-up in themselves. Static stretching may be more effective at the end of the exercise session as part of the cool down, as the muscles will be warm and more pliable. The best long-term solution to control EAMC’s however is to restore muscle balance throughout the body by combining stretching with a well-designed functional strength training routine -concentrating specifically on core stability.
In conclusion, muscle cramping is a complex condition and this article has hopefully provided the reader with a new perspective on the scientific relationship between exercise and muscle cramping. The fact that cramps occur most often in the situations described make this model a very plausible and practical one. It is hoped that this information will assist the casual exerciser and professional athlete alike in understanding and dealing with exercise related muscle cramps.
David Petersen is an Exercise Physiologist/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com
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What the Philosophy of Tai Chi Can Do For You
August 6, 2008
Taoist Philosophy
To understand the purpose of the form it is important to understand its basis and roots.
The origins of Tai Chi go back over 5,000 years and are based in Taoist philosophy developed and refined by the great Taoist thinkers such as, Tao Te Ching, Lao Tzu and Chuang Tzu.
The core concept of Taoism and Taoist philosophy is that everything in the universe is subject to change and when dealing with this change we should act not to fight it but work with it and avoid conflict.
The core Of Taoism is that action should always be effortless and come from spontaneous creativity, but this should not require mental or physical effort.
According to Taoist philosophy change is constant but, by understanding change and acting in accordance with the laws that govern it, we can work effortlessly to achieve our aims.
Taoism is about working within the laws of change, not struggling to oppose them, this is seen as futile and a waste of energy.
In Tai Chi this manifests itself in that a posture will always be difficult and a struggle, unless there is union of mind and body, to make the move an effortless interaction.
Yin and Yang
Another concept in Chinese philosophy related to change is yin and yang.
These two opposing, yet complimentary forces are constantly at work in the universe and in our lives.
Yin and yang are the basis of change but they also come together in harmony to create a balanced whole.
The simplest example of this is breathing. We breathe in and we breathe out - an opposing action that comes together to create balance and harmony. Change and harmony, is the basis of yin and yang and of Tai Chi.
The principles of yin and yang are reflected in the form the sequence of movements that make up the Tai Chi discipline.
The form is actually a sequence of movements that flow continuously representing both change and harmony.
A movement begins, grows completes and empties then another begins until the sequence is completed.
The Tai Chi Philosophy
The aim of the Tai Chi form is to create streams of energy to flow through the body.
In the philosophy of Tai Chi, it is said Chi (life energy) follows the mind; each posture and movement creates a different energy flow, which, has a beneficial overall affect on overall well-being.
Tai Chi stimulates circulation, aligns the skeleton and joints correctly, stimulates the organs of the body and helps digestion.
It increases muscle tone, strength, improves balance and co ordination and improves breathing.
Tai Chi does not just provide physical benefits; by raising energy levels, it also affects the mind and the spirit.
Tai Chi focuses thought, so that mind and body energy works together as one.
Tai Chi reflects both Taoism in terms of effortless interaction and yin and yang in terms of reconciling two opposing forces, to create harmony and equilibrium. This combination is the very essence of the Tai Chi philosophy.
Re Vitalise offer a warm welcome to both novice and experienced pupils. In addition to offering, regular Tai Chi tuition there are several weekend breaks available. To learn more about our services go to:
http://www.re-vitalise.co.uk
Why You Should Learn Tai Chi
August 1, 2008
Learning Tai Chi
Tai Chi combines movement, meditation and breathing, to enhance the flow of vital energy in the body, to increase both physical and mental well-being.
Tai Chi is one of the most broadly applicable systems of self-care in the world and is suitable for both young and old alike.
In China, it is estimated that 300 million people alone practice Tai Chi.
Tai Chi however is not just practised in China, in the 20th century it spread throughout the world and as we enter the 21st century, it is more popular than ever.
Tai Chi - The Form
There are several styles of movement and approaches to Tai Chi, some of them historic and some developed in recent years.
Each has its own individual charteristics and carries the name of the clan or family who developed it i.e. Yang, Chen, Wu, Sun etc.
All the principles of Tai Chi are put into practice in a non stop sequence of moves called the form.
Each Tai Chi style has its own distinctive way of presenting the form in terms of: The postures included, the order in which they appear, the way they are performed and finally, how long the form actually takes to complete.
Although the different styles of Tai Chi present the form in different ways, the purpose and the philosophy behind them is the same.
Tai Chi & Health
When Tai Chi is practised, the movement creates streams of energy to flow through the body.
In the philosophy of Tai Chi, it is said Chi (life energy) follows the mind, each posture and movement creates a different energy flow that, has a benifital overall affect on overall well-being.
Tai Chi stimulates circulation, aligns the skeleton and joints correctly, stimulates the organs of the body and helps digestion.
It increases muscle tone, strength, improves balance and co ordination and improves breathing.
Tai Chi does not just provide physical benefits; by raising energy levels, it also affects the mind and the spirit.
Tai Chi focuses thought, so that mind and body energy works together as one. When practising Tai Chi, people find that they are not just physically fitter but, happier, more alert, have greater mental focus and are more creative.
It is this harnessing of mental and physical energy that makes Tai Chi not just a form of exercise; it makes it a life enhancing experience.
Learning Tai Chi
Tai Chi is an exercise for people of all ages and all levels of fitness.
The movements of Tai Chi are non-strenuous, relaxed, slow moving, soft, and flowing.
It has often been described as moving meditation, as it relieves stress and improves concentration.
It is the gentleness and slowness of Tai Chi that makes it so applicable to everyone as a form of exercise.
When you watch Tai Chi being performed, it looks effortless but this comes from a considerable amount of practice.
When taking up Tai Chi it is best to pick an experienced teacher, who can guide motivate and encourage you. Simply, go with someone you are comfortable with.
The style of Tai Chi you pick Chen, Yang, Wu, Sun or any other form, is down to personal preference; the benefits described however apply to all styles.
Re Vitalise offer a warm welcome to both novice and experienced Tai Chi pupils. In addition to offering regular tuition there are several weekend breaks available.
To learn more about our services go to:
http://www.re-vitalise.co.uk
How Exercise and Beta-Glucan Help the Immune System
July 27, 2008
It is thought that moderate exercise, such as speed walking, jogging, and aerobics may enhance your body’s natural resistance to infection. This is due to that fact that this kind of physical activity activates the release of immunostimulatory factors, such as growth hormones, cytokines, and prolactin, which in turn activates various populations of immune cells.
Exercise sessions of moderate duration (under 60 minutes) have been associated with enhanced activity within the immune system. This applies to many different immune parameters, including oxidative metabolism, mactophage chemotaxis, and phagocytic activities, as well as increased natural killer cell activity. The nature of these cells’ phagocytic, cytotoxic, and intracellular killing capacities constitutes and important part of the body’s first line immune defense.
Another immune boosting method that more and more people have used over the past few years to boost their immune functions is to take a Beta Glucan oat fiber supplement. These supplements contain ß-Glucans (polysaccharides derived from the cell walls of yeast, algae, fungi, and oats), which have shown been to enhance both specific and non-specific immune functions, yet have received little attention so far in the field of immunology. Beta Glucan directly stimulates macrophage, neutrophil, and natural killer cells via ß-Glucan specific receptor sites. When this reaction occurs, a cascade of immune defenses are set off, which protect the organism from a wide range of viral, bacterial, and fungal challenges. The exact mechanisms that occur depend at least partially on the route of administration. For example, much of the protection achieved from oral administration results primarily from certain effects of ingestion.
Jeremy Maddock is the webmaster of Immune Wellness, your source for high quality information about Beta Glucan and other health products.
Is It Safe To Start An Exercise Program?
July 21, 2008
I think the real question is "How safe is it for you not to exercise?" Did you know that obesity has just replaced smoking as the number one cause of health related problems? That’s incredible! Sorry to say, but that means we are a bunch of fat, inactive people! Back in the day when people milked cows and planted their own food for exercise, you would never hear of something like this. Think about that the next time you can’t exercise because of a hard day at the office! O.k. before I tear off too far into a rant lets look at some of the real concerns you should tend to before you start an exercise program.
? Before you exercise, go see your doctor-Get a check up. Make sure you get a blood pressure test and a blood test. Have your heart condition checked and make sure all the other stuff is done and o.k. Some people mistakenly hold back serious effort in the gym for too long because they are afraid something may be wrong with them. If you get a check up and receive a clean bill of health, that’s one more excuse gone!
? Before you exercise, note your pains and past injuries- Your trainer will need this to know how to design your exercise program. If you are going to do it on your own, you will be able to do some research as to which exercises are the safest and most beneficial for you and what you should avoid.
? Before you exercise, note your medications - A large part of exercise and fitness these days involves sports supplements. It’s a good thing to know if any medications you’re on will interact adversely with these supplements. I.E. Blood pressure meds mixed with ephedrine, caffeine and exercise is not a good idea!
? Before you exercise, do the PAR-Q (physical activity readiness questionnaire). It covers most questions that should be addressed before starting an exercise program. Most gyms stock these forms for liability reasons and it shouldn’t be hard to get a hold of one.
Last point; if you are just starting out and have a lot of questions about exercise and your fitness, invest in a personal trainer. It is the most sure fire way to make sure that you are doing all your exercises correctly and that you will be truly safe when you start your exercise program.
Ray Burton is a personal trainer and owner of the exercise fitness site He has trained for Golds Gym, World Health Club and the Canadian Military. Ray enjoys helping people live better lives through his Fat To Fit email course and his ebook “Fat To Fit”
