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Non Traditional Tweaks to Old Time Favorites–Bonus

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Bonus:

The last four exercises I want cover are not traditional resistance training exercises, but they can have a dramatic impact on your movement, decrease discomfort, and just help make you a more awesome and higher functioning individual.

Lateral Squat– Most standard exercises are done bilaterally (2 hands or feet moving together) and in the sagittal plane of movement.  We want to make sure to also incorporate the frontal and transverse planes when training.  The Lateral Squat gets us into the frontal plane and strengthens the often neglected adductor muscles (groin/inner thigh muscles), as well as hitting the glutes in a direction they normally don’t get worked.

Crawling– Crawling is fundamental to human development.  We learn to do it before we walk or run.  We also start to lose this ability as we age.  By continuing to crawl, we can keep important neurological pathways working, as well as strengthen our core, upper body, and legs in a relatively low stress way.

Get Ups– The best-known form of this exercise is the Turkish Get Up.  However, it doesn’t need to be that complicated or technical.  Simply lying on the floor and getting up a variety of different ways can go a long way in maintaining core strength, and whole-body mobility.

Farmers or Suitcase Carry– The Farmers and Suitcase Carry are great tools for building a stronger gait, improving grip strength, core strength, and stability.  The Suitcase Carry, because of its asymmetrical loading, adds a great anti-lateral flexion component that really challenges the obliques to lock down and hold the ribs in place.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 6

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Hinge:

Traditional- Barbell Deadlift

Alternatives- One Leg Deadlift or Kettlebell Swing

Both the One Leg Deadlift and KB Swing reduce the load being used.  Both have less shear forces going through the low back.  The One Leg Deadlift introduces a great balance component, as well as anti-rotational component to the hips.  The KB Swing introduces high velocity and power production which can’t be matched by a Barbell.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 5

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Pull:

Traditional–Bent over Barbell Row

Alternatives–Suspension Trainer Row or Horse Stance DB Row

The Suspension Trainer Row requires only your body weight and places no external load on your lower back.  It also better activates the lats.  The Horse Stance DB Row introduces a component to the movement in a position known to reduce back pain and strengthen the core musculature.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 4

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Squats:

Traditional- Barbell Back Squat

Alternatives- ½ Racked KB Squat or Rear Foot Elevated Goblet Split Squat

Both the ½ Racked Squat and RFE Split Squat reduce load, easing the stress to the low back, hips, and knees.  The ½ Racked KB Squat introduces rotational & lateral flexion forces to the equation causing the core to work very hard to resist these forces.  The Rear Foot Elevated Goblet Split Squat leads to a more upright posture reducing shear and compressive forces on the lumbar spine.  This exercise also tends to better target the glutes and put the quad under a more stretch and larger range of motion.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 3

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Lat Pullovers:

Traditional- Flat Bench DB Pullover

Alternatives- Decline Bench KB Pullover OR Alternating DB Pullover on Table or Foam Roller

The Decline KB Pullover actually increases the range of motion of this exercise and causes the Lats and Pecs to work longer and harder.  This makes this a superior exercise and reduces load so it’s a win-win.  This version also causes your anterior core to work very hard as an anti-extension component.  The Alternating DB Pullover on Table of Foam Roller increases shoulder stability, and if using the Foam Roller, also increases stability demands of the whole body.  Both of these versions will reduce strain on the shoulder, and increase core activation.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 2

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Press:

Traditional- Barbell Military Press (Overhead Press)

Alternative- ½ Kneeling One Arm KB OH Press, One Arm One Leg KB OH Press, or Stability BB Overhead Press

Both these alternatives reduce overall system load.  This can help reduce neck, shoulder, and elbow pain. The half kneeling option adds a great core strength/stability component, while the One Leg Press adds a great balance component to the movement.  The Stability BB Overhead Press introduces instability to the bar which increases the dynamic stability demands on rotator cuff muscles.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 1

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Press:

Traditional- Barbell Bench Press

Alternative- Alternating DB Bench Press, One Arm DB Bench Press, Stability BB Bench

The Alternating DB Press, the One Arm DB Bench, and the Stability BB Bench reduce the load you are capable of handling.  This can reduce overall stress on the shoulder, elbow, and wrist.  The Alternating Press has the added benefit of greater stability demands on the shoulder which better strengthens the rotator cuff musculature while the One Arm Press introduces some rotational forces which force the core musculature to resist the rotation.  The Stability BB Bench introduces instability to the bar which increases the dynamic stability demands on rotator cuff muscles.

View video of these exercises: View Video

The Wisdom of Frank Part II

“Keep Your Legs In The Game”

I met my friend Frank when I was 21 years old and working out at a local gym.  Frank was sixty-eight years old and in great condition.  He had been a professional boxer, army fitness instructor, and then a physical education teacher.  Frank was an incredibly well read student of fitness and human performance.  He was stronger, more agile, and fitter than most people in their twenties.  Success leaves footprints, so I was eager to learn from a master.

Frank would work through some stretches, warm up and start in on the jump rope.  He was amazing with the rope.  Frank said an athlete was “nothing without his legs”.  “Power comes from the ground” and strong arms were useless without legs that could react.  He told me that keeping the “pop in your hop” was critical to successful aging.

Recent research on lower extremity power production and aging has proven Frank correct.  As we age, we lose lower extremity power nearly twice as fast as we lose strength.  Power production is what keeps us competitive on the field of play and safe during our daily tasks.  The current area of interest in exercise science has been the “discovery” of the benefits of lower extremity power training with older clients.  One of the best books on this subject is Bending the Aging Curve, by Dr. Joseph Signorile.  I read this book in 2011 and thought to myself, I heard all of this from Frank in 1979.

Michael S. O’Hara, P.T., OCS, CSCS

For years, I have been pushing gym goers away from long duration, low-level, steady state cardio training to higher intensity, interval-style training.  One of the objections that I commonly encounter is that training at higher exertion levels is not safe.  A recent New York Times article by Jane Brody, “Why Your Workout Should Be High-Intensity,” will help calm those fears.

Most gym members have at least heard of interval training.  During an interval training session, you perform repeated bouts of vigorous exercise interspersed with rest periods.  A typical interval training session consists of 60 seconds of work followed by 60 seconds of rest, repeated for eight to ten intervals.

In the gym, interval training is usually performed on a ladder, treadmill, bike, or elliptical, but you can also use a jump rope, kettlebell, or battling rope.  Most clients report a level of perceived exertion at a 7 or 8 on a 10-point scale during the work portion of the interval.  Interval training takes much less time (10 to 20 minutes) than the 30 to 40 minutes of conventional steady state training.

For almost all fitness goals, interval training produces better results.  Intervals speed up your metabolism so you burn more calories all day long.  If better body composition is a goal (less fat/more muscle– the number one goal of fitness clients), it is vastly superior to low-level steady state training.  Interval training takes up less of your valuable training time.  You can then use that time to develop a higher level of fitness with strength training.  You will no longer need a television for mental distraction as interval training is not mind-numbingly boring.

While interval training takes more effort, it is more efficient, produces better results, and as recent research has demonstrated, is safe.  Drop the steady state stuff and train on an interval program three times a week for six weeks.  The results will surprise you.

Take the time you will be saving with interval training and use it to read this article.  Click on the link below:

 http://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/?_r=0

-Michael O’Hara, P.T., OCS, CSCS

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