Great Legs!

By Gerard Bochese

When people think of training their legs in the gym they always look for the leg extension machine, the leg curl machine, and the leg press machine. The reason “in the gym” is such an appropriate line in the preceding sentence is because only on these machines in a gym would your lower body ever perform these types of movement patterns.

In real life your legs do not function as they do on these machines. These machines all isolate a body part and were designed with a body-building mentality. They are, therefore, only really good for building bigger muscles (hypertrophy) and can actually set us up for injury if they’re the only equipment we use to train the legs.

Having said that, it’s fine to mix in these machines with a lower body regimen that includes much more functional exercises such as squats, lunges, and step-ups. Remember, the nervous system stores movement patterns and therefore we do not want to store incorrect or non-functional movement patterns that will be useless to us in our everyday activities.

Let’s examine how the legs function in a real-life setting and compare it to the leg extension, leg curl, and leg press machines (we will call them the “gym 3”)

When we use our legs in real life (standing, climbing stairs, skiing, playing basketball, going for a run) our feet are in contact with the ground. On the gym 3 the feet are either dangling in space or on a platform above your head or directly in front of you. These exercises do not allow you to use ground reaction forces that you encounter everyday.

In real life we must deal with gravity at all times. This means that the direction of force and weight on your legs goes from your head down toward the ground. When you are carrying things (groceries, children, heavy lumber, backpacks, etc) the force is that much greater. On the gym 3 the weight is located at the bottom at your feet. Therefore, the normal forces of gravity and the body mechanics and postures needed for a downward force are not being taken into consideration.

When we use our legs in real life our hips and knees almost always flex and extend (bend) together. We don’t isolate bending only the knee or only the hips. Think of squatting down to pick something up, getting into a car, climbing stairs, walking, and running. On the leg extension and leg curl (not the leg press) we isolate the knee joint from the hip joint. Once again, we are not training proper movement patterns that we will need to call on in everyday activities. This could potentially set us up for injury because we train the muscle in a way that they will not be used and thus, even though the muscles look strong, they will be functionally weak.

One of the most important functions of our lower body is locomotion. When we walk, run, or go down stairs, we are forced to decelerate our body weight at some point then accelerate our body weight forward. Basically, the function of the lower body during locomotion is to stop the ankle, knee and hip from bending during foot contact so that we don’t fall to the ground. Once the foot is placed on the ground the next action of the lower body is to extend the ankle, knee, and hip to create forward movement. Machine training does not train this necessary stabilization and deceleration component, nor does it train the acceleration component in a functional way (ground contact) or with correct movement patterns.

It is, therefore, essential to train the lower body with functional movements such as squats and lunges. These exercises will not only create a more efficient and dynamically strong lower body but will certainly create the great looking muscles most people are going for.

Core Training

By Gerard Bochese

The big buzz in fitness is core training. The problem is, most people don’t know what the core truly is. Technically it is the pelvis, abdominal wall, spine, hip complex, and rib cage and all of the 29 muscles that attach to this complex. In other words, the core is your body minus your arms, legs and head – your trunk. The core’s purpose is to work as an integrated functional unit that accelerates, decelerates, and dynamically stabilizes the body during movement.

What is interesting about exercise is that all movement must pass through the core, so technically all exercises involve some kind of core involvement. This is why training the core correctly and knowing which muscles need to be trained as core muscles is so important.

From the above definition the core is much more than the “6 pack” and only doing crunches is a far cry from core training.

There are two systems to the core:
1) Stabilization system
2) Movement system

These two systems must work together. We must work from the inside (stabilization system) out (movement system) because the stabilization system, based on its location within the body, provides direct stabilization to our spine, pelvis, and hips and the movement system does not. Therefore, training the muscles of the movement system prior to the muscles of the stabilization system (which most people do by performing crunches, bicycles, etc.) does not make structural, biomechanical or logical sense. It’s like building a house—you must have a strong foundation (core) before you can put up the frame or the house will collapse.

The four (4) key core muscles in need of stability training are:
• Deep abdominals – transverse abdominus, internal obliques – these muscles act as an internal weight belt and connect the upper and lower body.
• Hip abductors and rotators – these muscles are the foundation for leg training
• Spine stabilizers – these muscles are directly opposite the deep abdominals and also connect the upper and lower body
• Scapula stabilizers – muscles between our shoulder blades that act as the foundation for arm training.

By training these muscles to be structurally strong and have a strong endurance capacity, one is creating a stable base or platform to perform everyday tasks as well as recreational and fitness activities. When we are pushing and pulling, carrying and lifting things in the gym or the real world with our arms and legs, we need our core to be the base of support that these extremities can work off of. If the core is weak there will be compensations, postural deviations and potential injury while performing these tasks.

Starting Point

By Gerard Bochese

With the myriad exercise equipment lined up in the gym and the plethora of exercises to choose from, where does one begin when designing an effective workout program?

Though designing an exercise program may seem complex and confusing, it can be broken down to fairly simple movement patterns. The human body has moved and performed the same way since its inception. The apparatus we use today may be very high tech but the movements are based on what we call Primal Movement Patterns:

1) We push
2) We pull
3) We level change
4) We flex and extend
5) We twist and rotate
6) We ambulate

If we include these movements in our exercise routine we will cover all aspects of our training and see positive results both aesthetically and functionally.

Each category holds a multitude of exercises and by simply choosing several from each category you can build a solid and complete routine that will both strengthen the individual muscle groups and, more importantly, balance the body so it will be equally strong in all movements and directions.

Balancing the body is extremely important in achieving optimal fitness and staying injury free. So often people only train the muscles they can see in the mirror or the muscles that are their favorite on the beach – chest, abs biceps. However, by overtraining certain muscle groups at the expense of other groups we create muscular imbalances in our bodies that will result in postural problems, chronic pain, and potential injury. Furthermore, if the body is not well balanced and certain muscles are noticeably weaker, this will affect your ability to strengthen and develop those muscles you really like – the body works as one unit and a weakness in one area will affect another area. Therefore, it becomes critical that you do an equal amount of exercises in each category (ex. If you do 5 push exercises you must do 5 pull exercises).

Here are some examples of exercises from each category:
1) Push – chest press, tricep extension
2) Pull – seated row, bicep curl
3) Level change – these make up our leg exercises – squats, lunges
4) Flex and extend – shortening and lengthening our core – crunches (shorten), hyperextensions (lengthen)
5) Twist and rotate – using cables, resistance bands or medicine balls we perform rotating motions through our core
6) Ambulate – jogging, sprinting, jumping forward

Aerobic vs. Anaerobic Exercise

By Gerard Bochese

If you’re interested in losing weight and have been doing a lot of cardio exercise to achieve your goals but have found you’re not achieving the results you want or have hit a plateau, then it’s time to switch from aerobic exercise to anaerobic exercise. Aerobic exercise is slow, steady state exercise that requires oxygen and can be done for long periods of time. Anaerobic exercise is short bursts of strength and power (weight training, plyometrics, high intensity running intervals) that last only 30-45 seconds and require a chemical in our body (ATP) to perform.

Why the switch? Aerobic exercise is designed to improve your heart and lungs (which is extremely important) but it is not efficient for fat loss. Aerobic exercise decreases the amount of muscle you have. The only tissue in your body that can burn fat is muscle; therefore, we want to have more of it in order to burn fat and increase our metabolism.

Aerobic exercises train your muscles to use fat more efficiently, which causes them to burn less of it. The more you train, the easier the exercises get, and your body burns even less fat.

Anaerobic training is more effective and efficient for weight loss. It’s still cardiovascular, but you’re working at a greater intensity than aerobic training. Your heart and lungs get a workout because of the demand from the muscular system, rather than the reverse—your muscles moving because of cardiovascular demand. Anaerobic training requires greater muscular demand than aerobic training, thus elevating your heart rate and building fat-burning lean muscle. A bout of high intensity anaerobic training will also allow you to burn more calories for a longer time following your workout—a definite bonus!

Health and Fitness Challenge

By Brianne Harrison

March has arrived, which means spring is right around the corner—and bathing suit season comes right after that. Time to start thinking about getting fit and finally shedding those winter hibernation pounds, but where do you start? The sheer amount of information available can be overwhelming—what’s right and what isn’t? What should you be eating? What exercises are most effective?

The answers to these and many, many other questions can be found at the 2010 Asbury Park Boardwalk Health and Fitness Challenge, a 12-week program of free introductory fitness, nutrition, and health classes. Participants can learn more about how to get healthy from local professionals, and be entered to win a slew of great prizes! This weekend, you can learn how to decipher the labels on your food and discover new exercises with kettlebells, presented by Jamie Pigman. Next weekend, discover the best ways to keep the weight off and burn some calories on a waterfront bike ride. The whole program culminates with a Boardwalk Body Fair on May 15—a day-long event that spotlights the latest and greatest health, wellness, and art for the body.

The Health and Fitness Challenge takes place every Sunday through mid-May. Nutrition classes start at 2 p.m. and fitness classes start at 3 p.m. For more information and videos of the sessions, visit facebook.com/apchallenge

Endless Possibilities

By Brianne Harrison

One of the wonderful things about the arts is that they frequently provide a means of expression for those who struggle or are unable to express themselves in other ways. Those with severe physical disabilities may fall into this group, but a New Jersey nonprofit called A.R.T. (Artistic Realization Technologies) helps them realize their full (and impressive) creative potential by providing them with the tools and technology they need to paint, take photographs, and sculpt. A.R.T has helped many artists create beautiful works that have been shown in galleries in New Jersey and Manhattan.

From February 25-28, A.R.T. will come to the Princeton University Art Museum with a new show entitled “A New Way of Seeing.” Stop by for the opening reception, from 6-8 p.m. on February 25, or check the show out over the weekend—admission to the museum is free, and the works will astonish you.

If you’re feeling more active this weekend, you might want to take part in the Enable Possibility Pursuit on Sunday. Possibility Pursuit includes a 5K run, indoor and outdoor fitness walks, and a dog walk. The event is geared towards persons with disabilities, their families, and friends. Pledges and funds raised will go towards supporting the services Enable provides to the disabled and their families. For more information, visit enablenj.org.

Fitness for Fido

By Brianne Harrison

Is your pooch packing some extra pounds? Many humans make resolutions to lose weight and reduce stress in the new year, but what about helping your pet do the same? Morris Animal Inn, a luxury pet spa and resort, is offering a “Fit and Zen” resolutions camp to help canines kick off a healthy 2010.

The camp, which will run January 11-15, features activities designed to keep dogs active, stimulated, and stress free. Spot can enjoy treadmill trots, swim sessions in the indoor pool, “Doga” and “Pawlates”, as well as pampering massages and homemade treats. The program’s offerings will be tailored to meet the particular needs of each dog, with some sessions overseen by a trainer and others offered in a group setting.

“Fit and Zen” is $49 per day or $199 for the week. Reservations must be made in advance by calling 973.539.0377 ext. 5. For more information, visit morrisanimalinn.com.

Don’t Let the Fit Hit the Fan…

Easy Ways to Enjoy a Weekend without Undoing Your Work-Week Workouts

By Molly McGrath

The work-week is crazy, at times leaving little room for fun. Then the weekend arrives and friends begin to call up to make plans… meet for coffee? Pastries included. Movie date? Popcorn and Milk Duds please. Want to check out that new restaurant? I hear the dessert menu’s great.

Why is it that sometimes all there is to do is eat? Not only that, but all there is to do is sit still and eat. I sit at a desk all week and squeeze exercise classes into the spare hours between work and sleep, then my beloved weekend comes along with its promises of fun and lures me into a haven of delicious bad decisions.

It can be very hard to find a balance between a healthy lifestyle and a fun one. But, once again, our beautiful state provides. Here are some great ideas to fill your free time with fitness… and not even notice it.

Dance Parties!

Friday nights try “Swinging with Simone’s Jersey Bounce!” in Montclair. Learn the dances and then swing the night away! For just $15 you get a complimentary lesson followed by an evening of fun from 8:30 p.m. to 11:30 p.m. For more information visit swingingwithsimone.com

Or, hit the Parkway and head for Cape May for Vintage Dance Weekend October 10 & 11. Learn the traditional dances of the 19th century and then put your newfound expertise to good use at a costumed Vintage Ball on Saturday night or a Tea Dance Sunday afternoon! For ticketing packages and additional information visit capemaymac.org.

Sight-Seeing Calorie Burn

Take on the New Jersey Lighthouse Challenge the weekend of October 17 & 18. Visit 13 historic lighthouses/sites throughout the state. Each participating site will have its own souvenir token to commemorate the visit. You don’t have to enter the lighthouse to meet the challenge… but you should! That’s a lot of steps! Your glutes will thank you. For more information visit njlhs.org.

Walk It Out

The easiest exercise of all—just get moving. On Saturday, October 10, enjoy a 90 minute Historic Hike through from the Morris County Courthouse uphill to Fort Nonsense. The tour beings at 10 a.m.

Or, set your own pace by wandering through one of the many street fairs going on around the state. Stroll amongst the vendors… and maybe opt to walk briskly past the funnel cake stand. Visit streetfairs.org for to find a fair near you.

When the weekend rolls around and you finally find yourself with some free time be sure to spend it wisely. Make memories, spend time with friends, learn something, see something new, spend your weekends feeling great in the Garden State.

For more great ideas to fill your free time visit the NJL event calendar.

Fit is It

By Molly McGrath

After months of rolling around on my basement floor trying hopelessly to instruct myself through myriad exercise DVDs, and hours of considering the financial magnitude of a gym membership, I had given up. Monumental registration fees and long-term contracts were the demons that scared me away from the gym and into my basement, where I stretched, crunched, lifted, flexed, squeezed…and right back upstairs for a snack. “Home-Gym” had become my own personal oxymoron. It just wasn’t working out. It’s not you “home-gym”… it’s me

So there I was, with nowhere to exercise, a fitness vagabond. It was time to face the music.

Ok, enough with the dramatic overtones. It was literally time to face the music—I signed up for Jazzercise. This is not the leg-warmer-wearing, leotard-sporting Jazzercise of the past, though, ladies. We are talking 60 minutes of fast-moving, heart-pumping, calorie-burning FUN! Combining moves from hip-hop, yoga, Pilates, jazz dance, kickboxing and resistance training, your friendly instructor will lead you through routine after routine set to tunes from yesterday and today. You can burn up to 500 calories in one session!

Don’t be nervous about joining this group fitness class alone or not knowing the dance moves: everyone is very welcoming and works at their own pace. Do your best and have a great time doing it! (And if you’re really nervous you can visit jazzercise.com and learn the moves ahead of time!)

Jazzercise is a lower-cost, high-impact, high-fun way to get fit. With classes offered multiple times a day, almost every day, it’s a perfect match for any schedule. Join an exercise community! Look great, feel great, break up with bad habits and make fit… FUN.

There are Jazzercise locations all over the state. Find one near you at jazzercise.com.

Summer Slender

By Brianne Harrison

At last, the weather has improved, and the warm temperatures and sunny days are drawing us all outside, to beaches, lakes, and barbeques. Unfortunately, at the time of year you usually want your body to look its best, it gets harder and harder to keep up a decent workout regimen. Vacations interfere with regular workouts, nice weather makes it tougher to go to a windowless gym, and summer’s sugary drinks and typically unhealthy party foods offer calorie-rich temptations. Luckily, there are a number of ways to stay active (and burn off that margarita!) during the summer months, even if you hate going to the gym or working out.

 

Find Fun Activities

You don’t have to hit the treadmill to get your cardio in. Get a Frisbee or volleyball game going on the beach, or play tag with your kids or friends (just five minutes of running in sand can help you burn more than 50 calories*). If you’re down the shore, rent some bikes and cruise the boardwalk, or cycle down the D&R Canal Towpath. On hot days, hit the pool to cool down—swimming laps works almost every muscle group. Love animals? Take your dog for a jog around the neighborhood, or volunteer as a dog walker at your local animal shelter—they’ll be grateful for the help! Have a summer of weddings lined up, or just looking for something new to try with your sweetie? Ballroom dancing lessons can also provide a great workout. If you need motivation to run, find a 5K that supports a charity that interests you (there are plenty of them this time of year) and start training!

Improvise

You don’t need fancy machines or expensive weights to keep your muscles toned while you’re on vacation. Any hardcover book or object with a bit of weight to it can be used for lifting exercises. Hold a heavy book on your chest when doing sit ups to increase resistance and burn more calories (the Bible found in all hotel rooms could work well for this). That same book can be used for lunges, squats, or arm exercises. Want shapely calves? Use a step or curb for toe lifts.  Pretty much any sturdy chair can be appropriated for bench dips that work the backs of your arms.

 Find Exercises that Travel Well

Pilates offers a great workout that tones your core, helps improve balance and posture, and can easily go on the road with you (if you practice mat pilates). If you’ve never tried pilates before, check out the Absecon Lighthouse Pilates Classes on the two-acre lawn at the historic lighthouse near Atlantic City. Classes are $10 each and support children's educational programs at Absecon Lighthouse. If you want to get some cardio in, throw your sneakers in the suitcase and scout out running trails near where you’ll be staying.

 

*Based on a 150 lb person