Posts Tagged ‘Sports Performance’
Core Training is a very popular philosophy sweeping over fitness programs. At a quick glance core training appears to be simply abdominal exercises and lower back exercises, but core training is so much more. Core training is all about good alignment, joint stability, and efficient movement, and your core includes your entire spine, shoulder girdle, and hip girdle.
When you perform core exercises you can focus on 3 things: stability, strength, or power. Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way. Stability refers to the ability of your muscles to maintain a joint’s position, posture, and alignment. Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion. And power refers to the ability of your muscles to move your body with speed.
In this article, I want to focus on developing core stability. One possible cause of lower back pain is a lack of stability in the pelvis and lower back. When your back is unstable, there is more pressure on the joints of your back. In addition, when your back is unstable your sports performance is decreased. So, developing core stability is important for everyone from people with desk jobs to elite athletes.
Let me ask you a question that speaks to the importance of core stability. Is it easier to run on sand or grass? Most people will say that it is easier to run on grass. Since the grass is more stable than the sand it’s easier for your muscles to push you forward as you run. Because the sand in unstable, your muscles have a harder time pushing your forward as you run.
You should think of your spine in the same way that you think about your running surface. When your spine is stable, your muscles work more efficiently. When your muscles work more efficiently, you have a lower risk of injury and perform at a higher level.
Well, you may be asking which type of exercises is best for core stabilization. Some of the best core exercises for stabilization are isometric exercises. Isometric simply means same length or no movement, so during isometric exercises the position of your spine does not change. Two of the first core stabilization exercises that I teach my clients are the drawing in maneuver and the plank.
The drawing in maneuver is the best exercise for the transversus abdominus. In movement studies, physiotherapists found that the transversus abdominus is the first abdominal muscle to fire when you move your arms are legs. They also found that it lags behind in people with lower back pain. To re-educate your transverse abdominus (your natural girdle) you must practice pulling your belly button in towards your spine.
You can practice the drawing in maneuver from many positions, but the key is to keep your spine in a neutral or balanced position when you pull in. You can perform the drawing in maneuver while lying on your back, so gravity can assist you. Then, you can progress to seated or standing where gravity is more neutral, and the most challenging position is lying face down or on your hands and knees where gravity pulls down against you. No matter which position you choose, pull in your belly button and hold for 5-10 seconds and repeat for 10 repetitions. When personal trainers or physical therapists say pull in your abs, they are referring to the drawing in maneuver.
Another great core exercise for stabilization is the plank. The plank is a popular yoga pose that has crossed over into many other areas of fitness. It involves balancing face down on your elbows and your toes. There are two main keys when performing the plank. First, you should keep good alignment through your spine and entire body. And, second, you should pull in your belly button and use the drawing in maneuver throughout the entire set.
Attempt to hold the plank for 10 seconds to 60 seconds. Repeat the exercise 2-3 times. If you shake when you first try the plank, don’t worry about it. As your coordination and strength improve you will shake less. Also, if the full plank from your toes and elbows is too challenging, you can build up your strength using the half plank which is done from the knees and the elbows.
Once you have increased your core stabilization, move on to focus more on core strength. Core strength is best improved by using exercises that move your spine through a large range of motion against resistance, but that is a topic for another article.
Check below for links to my website to learn more core training tips and view pictures of core exercises.
By: Charles A. Inniss, Jr. DPT
About the Author:
When you perform core exercises you can focus on 3 things: stability, strength, or power. Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way. Stability refers to the ability of your muscles to maintain a joint’s position, posture, and alignment. Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion. And power refers to the ability of your muscles to move your body with speed.
In this article, I want to focus on developing core stability. One possible cause of lower back pain is a lack of stability in the pelvis and lower back. When your back is unstable, there is more pressure on the joints of your back. In addition, when your back is unstable your sports performance is decreased. So, developing core stability is important for everyone from people with desk jobs to elite athletes.
Let me ask you a question that speaks to the importance of core stability. Is it easier to run on sand or grass? Most people will say that it is easier to run on grass. Since the grass is more stable than the sand it’s easier for your muscles to push you forward as you run. Because the sand in unstable, your muscles have a harder time pushing your forward as you run.
You should think of your spine in the same way that you think about your running surface. When your spine is stable, your muscles work more efficiently. When your muscles work more efficiently, you have a lower risk of injury and perform at a higher level.
Well, you may be asking which type of exercises is best for core stabilization. Some of the best core exercises for stabilization are isometric exercises. Isometric simply means same length or no movement, so during isometric exercises the position of your spine does not change. Two of the first core stabilization exercises that I teach my clients are the drawing in maneuver and the plank.
The drawing in maneuver is the best exercise for the transversus abdominus. In movement studies, physiotherapists found that the transversus abdominus is the first abdominal muscle to fire when you move your arms are legs. They also found that it lags behind in people with lower back pain. To re-educate your transverse abdominus (your natural girdle) you must practice pulling your belly button in towards your spine.
You can practice the drawing in maneuver from many positions, but the key is to keep your spine in a neutral or balanced position when you pull in. You can perform the drawing in maneuver while lying on your back, so gravity can assist you. Then, you can progress to seated or standing where gravity is more neutral, and the most challenging position is lying face down or on your hands and knees where gravity pulls down against you. No matter which position you choose, pull in your belly button and hold for 5-10 seconds and repeat for 10 repetitions. When personal trainers or physical therapists say pull in your abs, they are referring to the drawing in maneuver.
Another great core exercise for stabilization is the plank. The plank is a popular yoga pose that has crossed over into many other areas of fitness. It involves balancing face down on your elbows and your toes. There are two main keys when performing the plank. First, you should keep good alignment through your spine and entire body. And, second, you should pull in your belly button and use the drawing in maneuver throughout the entire set.
Attempt to hold the plank for 10 seconds to 60 seconds. Repeat the exercise 2-3 times. If you shake when you first try the plank, don’t worry about it. As your coordination and strength improve you will shake less. Also, if the full plank from your toes and elbows is too challenging, you can build up your strength using the half plank which is done from the knees and the elbows.
Once you have increased your core stabilization, move on to focus more on core strength. Core strength is best improved by using exercises that move your spine through a large range of motion against resistance, but that is a topic for another article.
Check below for links to my website to learn more core training tips and view pictures of core exercises.
By: Charles A. Inniss, Jr. DPT
About the Author:
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Visit his website for Free Pictures of 100 Core Exercises and Free Core Workout Tips
In gyms all across the country, people are using many different tools to exercise their core muscles. Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball. The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.
Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.
In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball. The Bosu ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.
Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.
The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.
Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch. Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine. Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.
The Bosu Ball is a great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins. If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.
By: Charles A. Inniss, Jr. DPT
About the Author:
Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.
In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball. The Bosu ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.
Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.
The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.
Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch. Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine. Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.
The Bosu Ball is a great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins. If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.
By: Charles A. Inniss, Jr. DPT
About the Author:
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Visit his website for Free Pictures of 100 Ab Exercises and Free Ab Workouts
Any sportsman knows that no matter the actual sport being played, the shape of the athlete determines whether the team wins or losses. This is why for an athlete, being in tip top shape is of primary importance. Many athletes know that lean body weight is ideal for optimum performance regardless of the game being played. In many cases, athletes discover that after a period of time without proper exercise their body weight begins to increase. In order to maintain a lean body weight, an athlete must undertake a number of steps which we will examine next.
Exercise daily
In order to maintain peak sports performance, an athlete must exercise daily. This need not be rigorous exercises but can be simply jogging or working the bench press for 15 minutes. This ensures that the muscles are kept toned and the fat is kept at bay
Watch the diet
An athlete who desires to keep his body weight lean must not succumb to his bestial appetites as far as natural cravings for food. He or she must carefully watch what they eat to ensure that the diet is balanced and has the right mix of fiber, protein and carbohydrates.
Keep a positive world outlook
Research has shown that emotional states such as depression can result in weight gain and a loss of leanness. This is because depression causes people to overeat and to throw caution to the wind as far as diet. They also lose focus of balancing the diet. A healthy emotional support system such as a family can also help in keeping the athlete focused
Adequate sleep
A lean body cannot be maintained without proper sleeping habits. An athlete must ensure that he or she is getting at least 6-9 hours of sleep a day. Studies have shown there is a correlation between weight gain and sleep patterns. People who sleep less tend to gain weight while people who sleep more tend to be leaner.
Some sports do not require a lean body. These include sumo wrestling, rugby and American football. In these sports, athletes can get away with possessing a higher than average body mass and some athletes are reported to weigh more than 300 pounds. Others such as heavy weight wrestling and boxing also require the athletes to have a high BMI but this is because of the nature of the sport. All in all, a lean body has a lot to do with performance when it comes to sports such as tennis, soccer, track and field, aerobics and swimming.
By: Bill Romanowski
About the Author:
Exercise daily
In order to maintain peak sports performance, an athlete must exercise daily. This need not be rigorous exercises but can be simply jogging or working the bench press for 15 minutes. This ensures that the muscles are kept toned and the fat is kept at bay
Watch the diet
An athlete who desires to keep his body weight lean must not succumb to his bestial appetites as far as natural cravings for food. He or she must carefully watch what they eat to ensure that the diet is balanced and has the right mix of fiber, protein and carbohydrates.
Keep a positive world outlook
Research has shown that emotional states such as depression can result in weight gain and a loss of leanness. This is because depression causes people to overeat and to throw caution to the wind as far as diet. They also lose focus of balancing the diet. A healthy emotional support system such as a family can also help in keeping the athlete focused
Adequate sleep
A lean body cannot be maintained without proper sleeping habits. An athlete must ensure that he or she is getting at least 6-9 hours of sleep a day. Studies have shown there is a correlation between weight gain and sleep patterns. People who sleep less tend to gain weight while people who sleep more tend to be leaner.
Some sports do not require a lean body. These include sumo wrestling, rugby and American football. In these sports, athletes can get away with possessing a higher than average body mass and some athletes are reported to weigh more than 300 pounds. Others such as heavy weight wrestling and boxing also require the athletes to have a high BMI but this is because of the nature of the sport. All in all, a lean body has a lot to do with performance when it comes to sports such as tennis, soccer, track and field, aerobics and swimming.
By: Bill Romanowski
About the Author:
Bill Romanowski is a 4-time NFL Super Bowl Champion player who endured the most grueling impact on his mind and body during his 16 year NFL career. During this time Bill learned how to harness premium nutrition to benefit both his mind and body. Romo is a living example of the quality of life that one can enjoy if they fuel their body with the correct nutrients. You can contact Bill at Nutrition53.
Determining adequate caloric intake to maintain body weight depends primarily on resting metabolic rate and activity level. Furthermore, energy cost also depends on the amount of lean body mass, intensity of exercise, and cardiorespiratory efficiency. Specifically, in two individuals with the same body weight, the individual with the greater proportion of lean body mass would possess a higher resting energy expenditure. Moreover, as intensity of exercise increases, energy cost does also. These factors must be considered before determining an appropriate caloric intake, training program, and macronutrient (carbohydrate, protein, and fat) ratio.
Ensuring proper nutrient intake should be reflected through optimal health and athletic performance, and maintenance of body mass and composition. An undesired gain or loss of body weight, adverse changes in body composition, or poor exercise or sports performance all indicate potentially inappropriate caloric intake.
Only rough estimates of daily caloric cost can be made because it is impractical for all athletes and fitness enthusiasts to use sophisticated methods of determining energy expenditure (i.e., activity monitors, calorimetry). Furthermore, daily energy requirements may vary depending on exercise intensity and other less understood factors, such as fluctuations in hormonal levels, especially in females. Regardless of the procedure used to determine daily energy expenditure, a consistent and reliable method for monitoring body weight and composition (accurately calibrated weigh scales, underwater weighing, skinfold calipers, ete.) should be used on a regular basis to assess the effects of a combined nutrition and training program. Thus, involuntary changes in weight andlor composition would signal the need for dietary alterations.
Determining resting energy expenditure (REE) can be ascertained from the equations listed in. Furthermore, because fat is considerably less metabolically active than muscle, individuals with greater lean body mass (all bodily constituents except fat) would possess relatively higher resting energy expenditures. This lower metabolism occurs primarily because women, in general, possess more body fat than do men of similar size. Consequently, as activity level and lean body mass (LBM) vary among individuals, total daily energy expenditure does as well.
For an average person, this sum comprises approximately 60-75% of the daily energy expenditure. The remaining energy consumption includes the thermic effect of food intake, which comprises approximately 5-10% of energy intake and the thermic effect of physical activity, which constitutes roughly 15-30%.1 Accordingly, the energy allowance for athletes may range between approximately 1.6 to 2.4 X REE.
Energy requirements vary extensively depending on the volume of daily activity, particularly among athletes. Economos et al. recommend, as a general guideline, that male athletes consume at least 50 kcal/kg/day and females consume approximately 45 to 50 kcal/kg/day when training for more than 90 minutes daily. Based on these estimates, a 50-kg (242-lb.) football player training for 1.5 hours daily would require over 5500 kcal daily, whereas a 50-kg female tennis player training for the same duration would require approximately 2350 kcal/day.
Accounting for intensity of exercise also greatly influences daily energy intake. Obviously, an individual who walks for 60 minutes will expend considerably less energy than if he/she were to undergo a more intense activity, such as jogging, for the same duration. But even among athletes who train consistently for a given sport, energy consumption can vary drastically on a daily basis. For example, a triathlete undergoing a particularly difficult training session may expend as much as 2000 kcal in a workout, whereas in a session of lesser intensity expends only 1000 kcal.
As an approximate guide. In turn, daily energy expenditure can then be calculated by using determinations of resting metabolic rate. As an example, a 25-year-old, 70-kg (154-lb.) male would possess a resting energy expenditure of 1750 kcal/day [(15.3 X 70 kg) + 679]. Adding 20% to the REE to account for the thermic effect of physical activity brings the total to 2100 kcal. Accounting for the thermic effect of food consumption adds an additional 90 kcal (5% of REE). Finally, if he engages in running at a pace of 8 min/mile for 30 minutes, he would expend approximately 437 kcal (70 kg X .208 X 30 min). Therefore, the sum total for daily energy expenditure for this individual is approximately 2627 kcal/day
Of course, vigorous daily activities (i.e., strenuous labor) could potentially increase the daily energy expenditure. Also, lean body mass was not counted in the preceding calculation, which can radically alter expenditure calculations. Perhaps a more accurate method of estimating energy expenditure would involve determining macronutrient requirements and ratios that are based on resting metabolism, activity level, and lean body mass. Such methods will be addressed in subsequent sections, and will use protein, carbohydrate, and fat requirements of various athletic pursuits. Regardless of the calculations made, however, an appropriate dietary strategy is one that balances energy intake and expenditure, which will ultimately maintain body weight and composition.
By: Robert Baird
About the Author:
Ensuring proper nutrient intake should be reflected through optimal health and athletic performance, and maintenance of body mass and composition. An undesired gain or loss of body weight, adverse changes in body composition, or poor exercise or sports performance all indicate potentially inappropriate caloric intake.
Only rough estimates of daily caloric cost can be made because it is impractical for all athletes and fitness enthusiasts to use sophisticated methods of determining energy expenditure (i.e., activity monitors, calorimetry). Furthermore, daily energy requirements may vary depending on exercise intensity and other less understood factors, such as fluctuations in hormonal levels, especially in females. Regardless of the procedure used to determine daily energy expenditure, a consistent and reliable method for monitoring body weight and composition (accurately calibrated weigh scales, underwater weighing, skinfold calipers, ete.) should be used on a regular basis to assess the effects of a combined nutrition and training program. Thus, involuntary changes in weight andlor composition would signal the need for dietary alterations.
Determining resting energy expenditure (REE) can be ascertained from the equations listed in. Furthermore, because fat is considerably less metabolically active than muscle, individuals with greater lean body mass (all bodily constituents except fat) would possess relatively higher resting energy expenditures. This lower metabolism occurs primarily because women, in general, possess more body fat than do men of similar size. Consequently, as activity level and lean body mass (LBM) vary among individuals, total daily energy expenditure does as well.
For an average person, this sum comprises approximately 60-75% of the daily energy expenditure. The remaining energy consumption includes the thermic effect of food intake, which comprises approximately 5-10% of energy intake and the thermic effect of physical activity, which constitutes roughly 15-30%.1 Accordingly, the energy allowance for athletes may range between approximately 1.6 to 2.4 X REE.
Energy requirements vary extensively depending on the volume of daily activity, particularly among athletes. Economos et al. recommend, as a general guideline, that male athletes consume at least 50 kcal/kg/day and females consume approximately 45 to 50 kcal/kg/day when training for more than 90 minutes daily. Based on these estimates, a 50-kg (242-lb.) football player training for 1.5 hours daily would require over 5500 kcal daily, whereas a 50-kg female tennis player training for the same duration would require approximately 2350 kcal/day.
Accounting for intensity of exercise also greatly influences daily energy intake. Obviously, an individual who walks for 60 minutes will expend considerably less energy than if he/she were to undergo a more intense activity, such as jogging, for the same duration. But even among athletes who train consistently for a given sport, energy consumption can vary drastically on a daily basis. For example, a triathlete undergoing a particularly difficult training session may expend as much as 2000 kcal in a workout, whereas in a session of lesser intensity expends only 1000 kcal.
As an approximate guide. In turn, daily energy expenditure can then be calculated by using determinations of resting metabolic rate. As an example, a 25-year-old, 70-kg (154-lb.) male would possess a resting energy expenditure of 1750 kcal/day [(15.3 X 70 kg) + 679]. Adding 20% to the REE to account for the thermic effect of physical activity brings the total to 2100 kcal. Accounting for the thermic effect of food consumption adds an additional 90 kcal (5% of REE). Finally, if he engages in running at a pace of 8 min/mile for 30 minutes, he would expend approximately 437 kcal (70 kg X .208 X 30 min). Therefore, the sum total for daily energy expenditure for this individual is approximately 2627 kcal/day
Of course, vigorous daily activities (i.e., strenuous labor) could potentially increase the daily energy expenditure. Also, lean body mass was not counted in the preceding calculation, which can radically alter expenditure calculations. Perhaps a more accurate method of estimating energy expenditure would involve determining macronutrient requirements and ratios that are based on resting metabolism, activity level, and lean body mass. Such methods will be addressed in subsequent sections, and will use protein, carbohydrate, and fat requirements of various athletic pursuits. Regardless of the calculations made, however, an appropriate dietary strategy is one that balances energy intake and expenditure, which will ultimately maintain body weight and composition.
By: Robert Baird
About the Author:
Author has an experience of more than 4 years writing about supplements guide. He also holds experience writing about bad effects of creatine and bodybuilding diet.
