Brian June 2nd, 2009
I didn’t plan on writing a second installment, but I thought of a few other activities that are perfect for adjunctive training and summer.
- Swimming-aerobic activity which involves many different muscles and movement patterns. The buoyancy of the water takes some stress off the joints while allowing full range of motion. If the water is warm this will help facilitate blood flow to the working joints and muscles.
- Mountain Biking- another great activity with a lot of work performed by the stabilizers and core.
- Boot Camp- I am not saying to go down to your local recruiter. Instead, try a Boot Camp class for a total body workout which includes a mix of calisthenics, running and weights.
- Hiking- choose a trail with a lot of hills for a great workout.
- Rock Climbing-if you are feeling adventurous and have a qualified instructor with you try some low level outdoor rock climbing. There are also many indoor facilities which are safe and fun.
Variety is the spice of life, so try something different. You wouldn’t eat the same thing every day, would you?
In Health,
Brian
Brian May 22nd, 2009
As humans we are all creatures of habit. We rise from bed and perform our rituals, including brushing our teeth, showering and eating breakfast in whatever order we find most efficient or comfortable. People are no different when they exercise. Go to any gym or health club and you will see the same people doing the same exercises, in the same order for years at a time. This is not only boring, but also unhealthy.
Here are a few of the problems associated with being a creature of habit in the gym:
- Boredom
- Injury from cumulative microtrauma and pattern overload (think carpal tunnel syndrome)
- Overtraining
- Stagnation (plateau)
By doing the same movements all the time you can overload the same tissues repeatedly which causes damage and eventual pain and loss of function. In addition, there are vital movements and muscles which may be left out by doing the same exercises for an extended period of time. Think about how many people actually do rotational movements or angular movements? These movements mimic everyday life, involve smaller muscles in addition to the primary movers and are part of our movement repertoire as humans. Since we don’t perform these movements in everyday life (thanks to our modern lifestyle) we need to perform them in an exercise setting.
Adjunctive training involves doing movements, sports and exercises that you are unaccustomed to. Sports which involve lateral, cutting and rotational movements are a perfect adjunct to a standard weight training program. Sports like tennis, racquetball and basketball all fit the bill. Yoga movements, martial arts and boot camp classes are also great for a change of pace. If you don’t have time for the aforementioned activities try sledgehammer work on a tire, chopping wood or even playing with your kids.
Try doing something different at least once a week and your body, mind and joints will thank you for it.
In Health,
Brian Ramage
Brian November 4th, 2008
Here is a simple list of movements you need to include in your exercise program and some that you may want to rethink. The Do’s list contains exercises that give you great results along with a favorable risk/benefit ratio. The Dont’s list contains exercises that may work for some, but the risk/benefit ratio is not favorable. I give alternatives to the exercises on the “Dont’s” list.
Do’s
• Bench Press
• Squats
• Lunges
• Pull-Ups
• Standing Barbell Press
• Deadlifts
• Bent Over Rows
• Dips - these can go either way; only go to a 90 degree angle at the elbow
Dont’s
• Behind the head pulldowns - doing these to the front is just as effective. (Replace with: chin-ups or pull-ups)
• Behind the head presses (Replace with: military presses to the front)
• Stiff-legged deadlifts (Replace with: Romanian deadlifts)
• Leg Extensions (Replace with: squats, step-ups, lunges)
• Machine Pec-flye (Replace with: dumbbell flyes instead; start in a contracted position)
In Strength,
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Brian Ramage