Abs-olutely perfect exercises!!

Core strength has been linked with a host of benefits to healthy active living. It provides better physical performance, less back pain and a host of other benefits. Most of us realize that abdominal strength is one of the key elements in strengthening and stabilizing your core. But what is the most effective exercise to engage your abdominal muscles?

A recent issue of the Journal of Orthopaedic & Sports Physical Therapy (as reviewed in the IDEA Fitness Journal) compared eight stability ball and two floor-based abdominal exercises to determine which activated the abdominal muscle groups the most effectively. Exercises compared included the following:

• Stability Ball: roll-out; pike; knee-up; skier; hip extension right and left; decline push-up; and seated march.
• Floor based exercises: crunch; and bent knee sit-up

The most effective exercise to activate the different groups of muscles in the abdomen turned out to be the roll-out and the pike. These exercises are from a more advanced group of exercises, so should only be included in a workout once an individual is strong enough to perform them with proper technique so as to avoid risk of injury.

References from the SIRC Collection:

• Halvorson, Ryan (2010). Which Exercise Is Best for Abdominal Activation? IDEA Fitness Journal, 7(8); 15.
• Escamilla, Rafael F.; Lewis, Clare; Bell, Duncan; Bramdlet, Gwen; Daffron, Jason; Lambert, Steve; Pecson, Amanda; Imamura, Rodney; Paulos, Lonnie; Andrews, James R., (2010). Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

The toning phenomena continues…clothing that can make you fit?

Reebok has introduces an EasyTone clothing line that claims to help people get fit. The pants and shirt have strategically place rubber resistance bands to make the body work harder, toning elements. Will it last? Time will tell. The toning shoes that we’ve discussed before continue to be popular so this new installment may be around for a while. To check out the new line of clothing go to www.reebok.com .

Although there appears to be a lack of evidence that the toning products work. Consumer Reports project that it will become a $1.5 billion business by year end, increasing 500%.

How the toning clothing is marketed is up for debate. In North America they are used to tone your legs and butt whereas in Europe they are marketed as a health product. The positive reports of the toning products lean towards the health benefits of posture and core control not necessarily as a fitness product.

The toning clothing line has just been released so stay tuned for upcoming articles however in the meantime you can find articles such as these are currently available in the SIRC Colleciton:

• (2010). Toning Shoe Skeptics. Fitness Business Canada, 11(5), 12.
• Ryan, T. (2010). Toning Footwear Trend or Fad?. SGB, 43(2), 12.

Pilates: Great for Athletes

With the hectic and time consuming training schedule of athletes, it is often hard to find time to recover from a workout. Add to this the fact that often athletes are repeatedly using the same muscle groups, they are leaving themselves open to injuries. These days, many athletes (especially teenagers) are turning to Pilates as a great way to switch up their work out and help with injury prevention.

The following 6 basic principles of Pilates can be used by athletes to stay focus and improve performance:

• Concentration
• Centering
• Control
• Precision
• Breathing
• Flowing movement

The benefits of Pilates don’t end there. Because of the extensive core work, an athlete’s body alignment and awareness is improved. Pilates also focuses on conditioning the body and mind which can help improve sleep quality. Finally because Pilates incorporates numerous muscles of the body, athletes often work muscles they wouldn’t in their normal routine, which can lessen injury risk.

Reference from the SIRC collection:
Pilates: Tools for Teen athletes. Trap, Zoey., IDEA Fitness Journal Nov/Dec2010, Vol. 7 Issue 10, 80.

Take a deep breath

Breathing is intuitive so most people probably feel it doesn't require special training to get it right.  However, it's easy to form bad habits as a result of poor posture, movement patterns and even stress.  For athletes, these bad habits can affect the nervous system, contribute to muscle fatigue, and decrease performance, so it's worth taking the time to learn some breathing techniques.

There are two main ways to breath:

Belly breathing - is one dimensional, with your belly expanding outward as you inhale.  This type of breathing often feels more natural, is easy to learn and is recommended for stress and anxiety relief.

Diaphragmatic breathing - relies on the large muscle just below the lungs.  If engaged properly, you should notice your ribcage expanding to the front as well as the back and sides of your torso.  This creates a stronger vacuum which allows you to suck more air into your lungs. 

Most people fall into a pattern of breathing where you overuse the muscles in the neck and upper body (known as the accessory muscles of inspiration) and under use the diaphragm.  During heavy exercise or training, the body needs these accessory muscles to kick in and supplement the diaphragm's action by moving the rib cage up and down quickly.  This action brings more air into the lungs, but the accessory muscles tire easily and if they are overused it can leave you feeling fatigued and anxious.

To learn optimal breathing techniques, getting the position of your ribcage right is key.  A neutral posture, the happy middle between slouching and having your chest pushed forward, gives your diaphragm the most room to contract.  Good breathing posture develops pressure from the within the abdomen that stabilizes your core, and transfers power between your upper and lower body giving you the ability to move more efficiently.

Proper breathing enables the body to get the needed oxygen to the brain and muscles, regulates your heart rate and helps athletes maintain their focus under the pressure of competition  Overall, adopting an effective breathing technique can have a dramatic effect on an athlete's physiology, their ability to relax, and ultimately on performance.

References from the SIRC Collection: 

1. Bacchus H. BREATHWORK AND SPORTS PERFORMANCE. Sportex Dynamics. January 2010;(23):21-26.
2. Blecher M. Play hard, breathe deeply. Women's Sports & Fitness. March 1997;19(2):52.
3. Guenette J, Sheel A. Physiological consequences of a high work of breathing during heavy exercise in humans. Journal Of Science & Medicine In Sport. December 2007;10(6):341-350.
4. Hall G, Baker O. A BETTER WAY TO BREATHE. Triathlete. June 2012;(339):54.
5. Nelson N. Diaphragmatic Breathing's Influence on Core Stability and Neck Pain. IDEA Fitness Journal. March 2012;9(3):28-30.
6. Whipp B, Ward S. Determinants and control of breathing during muscular exercise. / Le controle de la respiration au cours de l ' exercice musculaire et ses determinants. British Journal Of Sports Medicine. September 1998;32(3):199-211.

Cross Training for the Winter Season

Cross training, whether it's done as whole other sport or alternate activity can be a fantastic mental and physical break from your regular training. Splitting up your daily routine with weight-lifting, spinning or swimming for example, gives you a whole new set of skills to focus on and inserts you into a fresh atmosphere with a different group of people.

A big benefit of cross training is that it tends to work muscle groups that get underutilized if you only stick to one sport. Strengthening these muscles can improve your training in other areas like balance and form.  As a new approach to an athlete’s workout routine, cross-training can also increase power, add flexibility, build stability, and increase motivation.

Look at cross training as a way to explore other areas of exercise and fitness. You'll get the opportunity to meet new people, learn a new discipline and train your body at the same time. Some winter friendly ideas are:

• Indoor rock climbing
• Spinning
• Swimming (or deep water runs)
• Dance classes
• Yoga or Pilates
• Resistance training
• Dodgeball
• Martial arts class
• Any winter sport - cross country skiing, hockey, curling or skating clubs are numerous and easy to join

Once you step away from your chosen sport for a while you'll be able to return to it with a different perspective. You may find that you are more enthusiastic and have a greater appreciation for your training. Keep in mind that cross training doesn't need to be just a winter event, incorporating some alternate exercises will help to prevent burn out and overuse injuries as well. 

References from the SIRC Collection:  

1. Arseneau L. Using cycling for cross training. Coaches Plan/Plan Du Coach. 2010 2009;16(4):14.
2. Deep Water Running for Injured Runners. Athletic Therapy Today. March 2007;12(2):8-10.
3. Rosania J. CROSS TRAINING. Swimming World. July 2007;48(7):30-31.
4. JOUBERT D, ODEN G, ESTES B. The Effects of Elliptical Cross Training on VO2max in Recently Trained Runners. International Journal Of Exercise Science. January 2011;4(1):243-251.
5. Krause P. The Benefits of Cross-Training. AMAA Journal. Spring2009 2009;22(2):9-16.
6. Poynton E. Stress Fractures. Modern Athlete & Coach. January 2011;49(1):16-17.
7. VANDEN BROOK J. AVOID INJURY AND BURNOUT A STARTLING NEW CROSS-TRAINING REGIMEN FOR CROSS COUNTRY SKIERS. Cross Country Skier. January 2012;31(3):78-77. 
8. Vleck V, Alves F. Cross-training and injury risk in British Olympic distance triathletes. British Journal Of Sports Medicine. April 2011;45(4):382.

Exercise and bone health

It is well known that regular exercise is excellent for your heart, health and well-being. There is also plenty of evidence that proves that regular exercise is essential in warding off various health-related issues; what's not as well known is that people who perform non-weight bearing exercises such as cycling or swimming as their sole method of exercise could be putting themselves at risk for osteoporosis.

 
Bone is living tissue that responds to loads placed on it. If you perform  non-weight bearing exercises your bones won't retain their density like they would with a weight bearing exercise. If cycling or swimming is currently your only form of exercise, you can be proactive in preventing the disease by adding a little variation in your training.

• Weight bearing exercises such as walking, running, skiing, dancing or jumping all help to retain bone density
• Cross training
• Resistance or weight training
• Improving core strength
• A diet that meets your calcium and vitamin D requirements

A common misconception is that osteoporosis is a disease that is limited to aging women since low estrogen causes bone deterioration, in fact it can affect men as well. Care should be taken for young people in particular, since bones keep growing and do not reach peak density until the age of 30.

For those of you that have already been diagnosed with osteoporosis, it doesn't mean you have to stop moving. Instead, perform exercises that strengthen the back, core and hip, and ensure that you supplement your routine with alternate workouts. Before you run out and buy calcium supplements or change your training schedule, it is always a good idea to talk to your doctor for their recommendations first.

References from the SIRC Collection: 

1. Campion F, NeviII A, MedeIIi J, et al. Bone Status in Professional Cyclists. International Journal Of Sports Medicine. July 2010;31(7):511-515.
2. Cedaro R. Osteroprorosis And Cycling. Triathlon & Multi Sport Magazine. July 2, 2012;15(7):76-78.
3. CYCLISTS AT RISK FOR OSTEOPOROSIS. IDEA Fitness Journal. July 2009;6(7):12.
4. Giles M. Bone strength matters. Bicycling Australia. May 2006;(139):52-54.
5. Hamilton A. Cycling health: a bone of contention. Cycling Weekly. September 30, 2010;:50-51.
6. Hawkins K. Cycling: Bad for the Bones?. Bicycle Paper. August 2012;41(6):1-5.
7. Nichols J, Rauh M. LONGITUDINAL CHANGES IN BONE MINERAL DENSITY IN MALE MASTER CYCLISTS AND NONATHLETES. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). March 2011;25(3):727-734.

Top 5 Fitness Trends for 2013

With a new year just beginning and all the holiday celebrations coming to an end, many of us are probably looking forward to getting back to or starting a new fitness routine.  The American College of Sports Medicine (ACSM) and Goodlife Fitness each survey fitness professionals to gauge what they feel will be the top fitness trends of the new year.

Looking over both reports, we've found where they coincide and have created a top 5 list for you.  

1. Educated and experienced fitness professionals - this is fast growing industry where clients are expecting more bang for their buck.  Many fitness professionals are now required to have a bachelor's degree in a wellness/exercise related field, have multiple certifications, and a wealth of experience through credible organizations. 

2. Small group training - with a lot of people trying to stretch their budget, many are opting for a group personal training experience.  Depending on the club or gym you belong to, many offer discounts to those wishing to experience exercising in a group setting. 

3. Body weight training - this is the big surprise of this year's list.  Body weight training is not a new concept and involves exercise that uses your own body weight to provide the resistance usually reserved for free weights or other equipment.

4. Core training - currently there isn't a fitness program available that does not include core training in some form.  Core training exercises obviously give you an attractive tummy, but also have the added benefit of improving your posture and balance, and decreases back pain. 

5. Fitness classes for older adults - this market is also growing fast with aging baby boomers wanting to remain healthy as they get older.  People over 55 now represent nearly a quarter of health club memberships so expect to see your gym offering up new classes for this age bracket.

New year's resolutions are fun, but the the best way to ensure you stick to your fitness goals is by incorporating exercise into the rest of your life by setting realistic goals and schedules.  For any of you wanting to take advantage of these new trends for 2013, it's good to note that there are many exciting opportunities to do so.
 
References from the SIRC Collection:

1. Body Weight Training: Emerging Trend in Annual ACSM Fitness Survey. Fitness Business Canada. November 2012;13(6):12.
2. Herek M. Boom time: the health and fitness segment is blasting off as Baby Boomers seek to get fit. Sgb. July 2002;35(7):48;50;52-54.
3. Milner C. 10 trends that are changing the face of the fitness industry. Active Living. September 2012;21(5):18-19.
4. Swan J, Friis R, Turner K. Getting Tougher for the Fourth Quarter: Boomers and Physical Activity. Journal Of Aging & Physical Activity. July 2008;16(3):261-279.
5. Thompson W. WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2012. ACSM's Health & Fitness Journal. November 2011;15(6):9-18.
6. Thompson W. WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2013. ACSM's Health & Fitness Journal. November 2012;16(6):8-17.
7. Twist P. DISCOVER BODY WEIGHT TRAINING. Fitness Business Canada. March 2010;11(2):32-35.

Core Training - Not just for your abs!

We've all heard fitness experts claim that core training is important for overall fitness and health. Health clubs offer core training exercise groups and physio therapists recommend it for those recovering from injury. Your core is the collection of muscles that stabilize the spine, this includes the hips, pelvis, abdominals, lower back, mid-back, and neck regions of the body. These muscles are extremely important in all sports, so why do so many athletes overlook core training?

The reason most athletes skimp on this vital part of their workout is because the benefits are simply overlooked.

Benefits of core training:

• Develop better posture
• Decreases back pain
• Helps injury prevention and rehabilitation
• Increased flexibility
• Greater physical strength
• Improved respiration and lung capacity
• For seniors, it can help to improve balance, reduce injury, and maintain mobility

It's important to note that performing a few crunches is not proper core training. Since your core involves many different muscles groups, a variety of exercises are needed to ensure you work them all; some exercises to explore include, but are not limited to, lunges, bridges, planks, and crunches. Pilates and Yoga classes are also excellent for strengthening your core muscles while also improving balance and posture.

When your core is strong, your whole body works better. Core training isn't just for athletes, it's for anyone who would like to have their body working at its greatest potential. For anyone just starting an exercise program, be sure to talk to your family physician first.

References from the SIRC Collection:

1. Aggarwal A, Kumar S, Kumar D. EFFECT OF CORE STABILIZATION TRAINING ON THE LOWER BACK ENDURANCE IN RECREATIONALLY ACTIVE INDIVIDUALS. Journal Of Musculoskeletal Research. December 2010;13(4):167-176.
2. Han C, Wang W, Cheng B, Liu S. Basic Issues of the Core Strength Training: The Core Area and Core Stability. Journal Of Tianjin Institute Of Sport / Tianjin Tiyu Xueyuan Xuebao. March 2012;27(2):117-120.
3. LaRue L. Wave of the Fitness Future: 3-D CORE TRAINING. Volleyball. May 2011;22(4):26-29.
4. Nelson N. Diaphragmatic Breathing: The Foundation of Core Stability. Strength & Conditioning Journal (Lippincott Williams & Wilkins). October 2012;34(5):34-40.
5. Sudicky A. Core without the Crunches. Volleyball. April 2012;23(3):24-27.
6. Yu J, Lee G. Effect of core stability training using pilates on lower extremity muscle strength and postural stability in healthy subjects. Isokinetics & Exercise Science. June 2012;20(2):141-146.

Core Strength

SIRC Newsletter now available online: Core Strength

Whether you’re an athlete or a recreational exerciser, core strength is a key ingredient to achieve power, stability and proper movement. Having a strong and specifically conditioned core will reduce your risk of injury, stabilize your body and help you perform better with less movement.

To ensure you get the most out of your training, SIRC has compiled articles that cover core stability, plyometrics, athlete conditioning, and kettlebell and stability ball training.

Read more: http://www.sirc.ca/newsletters/mid-may13/index.html

Circuit Training

Circuit training promises a fast, whole body workout that is a great way to improve skills, mobility, strength and all-round body conditioning. This type of training offers variety, flexibility in its activities, can be simple, complex, general or specific. Usually designed by coaches and fitness instructors, it is a high intensity workout that is easily adaptable for people of all fitness levels and abilities.

To get started: 

1. Ensure participants have the required equipment to complete the circuit.
2. The amount of stations set up largely depends on the amount of participants, but 9-12 tends to be a good amount to start with. Set up and explain fully and/or demonstrate each exercise for the different stations. It's also helpful to have cards at each station that state what each exercise is to avoid having to pause the workout.
3. Exercises in a circuit should be designed in an order that allows opposing muscle groups to alternate between resting and working. This idea also applies when coming up with activities that vary in intensity levels, for example - one station may be jumping jacks, the next crunches, then running in the spot, etc.
4. Have participants perform a dynamic warm-up to prepare the body for the workout ahead. For example: squats, jumping jacks or running on the spot.
5. Participants will then perform a designated move at one station for a predetermined time and when instructed, will move to the next station. How long each participant is at a station and how long the workout is to be is up to the instructor. Make sure to give enough time for the participants to change stations and familiarize themselves with the next exercise.
6. Training should be followed with an adequate cool down and plenty of water.

Circuit training generally needs little to no equipment, needs very little space, can be used with small or large groups and is only limited by your imagination. With this type of training, ACSM recommends coaches or instructors use caution when working with individuals who are overweight/obese, detrained, previously injured or elderly to reduce the risk of injury.

References from the SIRC Collection:

1. Berg M. Circuit training for everyman. Smart training: these three circuits, each addressing a specific goal, will get the job done when you're short on time. Men's Fitness. October 2002;18(10):138;140-141.
2. Frith J, Kerr J, Wilson G. Immediate improvements in emotion and stress following participation in Aerobics, Circuit Training and Tai Chi. International Journal Of Sport Psychology. September 2011;42(5):480-492.
3. Henry R, Anshel M, Michael T. Effects of Aerobic and Circuit Training on Fitness and Body Image Among Women. Journal Of Sport Behavior. December 2006;29(4):281-303. 
4. Klika B, Jordan C. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment. ACSM's Health & Fitness Journal. May 2013;17(3):8-13. 
5. Liu D. The Effect of Circuit Weight Training on Muscle Strength, Aerobic Capacity and HRV. Journal Of Beijing Sport University. April 2010;33(4):52-55.
6. Sanders M. Circuit play in the pool. Journal On Active Aging. May 2009;8(3):84-91.
7. Sandler D. JOIN THE CIRCUIT. Joe Weider's Muscle & Fitness. February 2010;71(2):209.
8. Shepherd J. Circuit training. Athletics Weekly (Descartes Publishing Ltd.). October 22, 2009;:36-37.