Sit-up Straight!

Ever find yourself hunched over your computer at work with back pain or rubbing the back of your shoulders or neck to get rid of the knot in your muscle? Many of us suffer from the pains of poor posture at the computer workstation. Those that use computers for more than 5 hours a day can be more than twice as likely to have back problems as those that don’t. These problems could be prevented by an ergonomically correct set-up at your station which aids in proper alignment. If you are looking to improve your posture or to give your tired muscles a break, try some work-based posture exercises for relief.

A great article in the SIRC Collection that will help you set up your workstation and gives you some posture exercises is:

• Desk Posture. SportEx Medicine. Issue 41 (July 2009), p.17-19.

And for those of you who are looking to create a happier and healthier work environment, remember that research from the American College of Sports Medicine (ACSM) has shown that workers are more productive and work better with others after an exercise break. So get up off those chairs and start moving!

Good Posture is More Than Sitting Up Straight

Ever tried to balance a book on your head and walk across the room all in the name of feeling what it’s like to have good posture and body alignment. Easier said than done! Proper posture in everyday activities can surprisingly be physically exhausting. Poor body mechanics will take a serious toll over the course of time with the back, neck and joints going against the way they were supposed to be connected. The ideal alignment of the body is mostly against the force of gravity and goes beyond thinking only about the head and spine, as the pelvis, legs and feet must also be included in the equation.



Proper body alignment is necessary for balance, muscle development and prevention of injury. Misalignment of the human body feels much like having a wheel out of alignment on the car particularly at high speed – you can feel the chatter of the tires on the road and this starts to wear down the moving parts. This is similar to the wear and tear the body experiences when having poor posture, no matter if it’s during sitting, standing or a body in motion. Unfortunately, it’s usually not until pain is evident because of joint soreness or nerve impingement, that one seeks treatment and starts exercises for a misalignment.



Modern living tends to discourage good posture as we sit at our computers, watch television, play endless video games, drive long distances, or wear high heel shoes, but this doesn’t mean that’s the way it has to be. Even the fitness conscious and high performance athletes can have reduced muscle development because of poor posture when at rest, thus affecting their athletic performance. Developing proper postural habits will benefit the body so that no matter if it’s the demands of a normal day’s activities or the load of an exercise or training regime, the body will move effortless without unnecessary strain and trauma.



For more information on the postural alignment of the body, please visit SIRC.

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.

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.

Getting the right fit for your bike

Whether you are an elite cyclist in the Tour de France or a recreational rider, you and your bike should fit well together. Ensuring your bike fits you properly will increase your performance, improve cycling economy and will minimize injury or discomfort.

Getting your bike set up properly can be a challenging task, where the most important principle to remember is comfort. If you are not comfortable, it will make it more difficult to ride for long distances, make you prone to injury and ultimately reduce your enjoyment of the whole experience. A good bike fit is essential for good posture, coordination, flexibility and strength, so we've provided a check list to get you started:

1. Frame Size - A simplified method to follow is approximately 2.5-5cm clearance between the crotch and the top of the frame.
2. Reach or Posture Length - This is the distance from the back of the saddle to the handle bars. It's important to remember that full arm length and torso length needs to be considered at this point. The back and neck should be in a relaxed position - if the posture is too short, it will place more strain on the lower back.
3. Saddle Height - A basic formula to calculate saddle height is the heel method. The cyclist should be sitting on the bike in a normal riding position, rotate the pedal backwards, unclip and place the heel flat on the pedal.  Correct saddle height is the point that the heel remains in contact with the pedal at the bottom of the pedal stroke.
4. Angle of Knee to Pedal - A suggested knee angle at dead-bottom-centre is 35 degrees while the foot is in the pedal position.
5. Handlebars - The position of the handlebars affects the comfort of your hands, shoulders, neck, back and the overall handling of the bike. For the recreational rider, the width of the handlebars should allow the hands to be slightly wider than the shoulders. For the road cyclist, hands should be approximately 2cm wider than the shoulders for comfort and optimum handling of the bicycle.

Since a good bike fit involves so many factors it's recommended that cyclists go to a bike fit specialist before getting in the saddle. After your fitting, you may have to go back for some minor adjustments to get the most out of your bike.

References from the SIRC Collection: 

1. Finding the Right Bike Fit for You. PT: Magazine Of Physical Therapy. October 2, 2006;14:4-5.
2. How-to: Bike-Fit Assessments to Prevent Pain and Injury. PT: Magazine Of Physical Therapy. June 2, 2006;:3-4.
3. Ill-Fitting Bicycle May Increase Risk of Injury. PT: Magazine Of Physical Therapy. September 2004;12(9):78-80.
4. Lobby M. A PERFECT FIT. Triathlon Life. Fall2011 2011;14(4):70-71.
5. PRACTICAL GUIDE - BIKE SET-UP IN CYCLING. Sportex Medicine. July 2008;(37):8-9.
6. Schultz S, Gordon S. Recreational cyclists: The relationship between low back pain and training characteristics. International Journal Of Exercise Science. July 2010;3(3):79-85.
7. YOUR FIRST FEW MONTHS: FINE-TUNE THE FIT. Bicycling. April 2006;47(3):138.

Escapade hivernale sur deux roues

by Leigh Cove
Algonquin College Sport Business Management Intern
 
L'hiver est encore parmi nous, et même si la saison ne vient que de commencer, plusieurs font déjà le décompte avant le printemps. Certains chanceux s'évaderont dans des lieux chauds, sans glace ni neige, tandis que la plupart ne feront qu'y rêver. Si vous planifiez des vacances cet hiver et cherchez à vivre une expérience unique qui est de plus en plus populaire, essayez des vacances à vélo*.

Les vacances ou les excursions à vélo vous donnent l'occasion de voir des paysages idylliques dans le pays de votre choix tout en restant actif. Habituellement, les vacances à vélo sont conçues de façon à ce que les personnes passent la majorité du temps à vélo et qu'elles s'arrêtent à certaines destinations pour souper, s'imprégner de la culture locale et prendre un repos bien mérité. La France, l'Italie, l'Espagne et la Grande-Bretagne sont des destinations courantes de vacances à vélo.

Les possibilités d'excursion à vélo ne se limitent pas à l'Europe et peuvent être réparties selon le type d'expérience que vous recherchez. Parmi les options, notons le cyclisme sur des sentiers, sur la route ou sur le bord de la mer, ainsi que des excursions vous permettant de découvrir la nourriture et les vins locaux.

Voici quelques conseils si vous prévoyez faire une excursion à vélo cet hiver.

Quelle sera la difficulté de l'excursion?

De nombreuses agences de voyages ont un barème de notation qui indique le degré d'intensité physique prévu d'une excursion en particulier. Lisez bien les renseignements de l'excursion pour avoir une idée du nombre d'heures que vous passerez à vélo chaque jour et du nombre de périodes de repos. Selon votre condition physique, il pourrait vous être utile de suivre un entraînement au préalable et de rafraîchir vos connaissances au sujet des bonnes techniques de cyclisme afin d'éviter des foulures et des blessures.

• Suivez un cours de cardio-vélo
• L'entraînement de la force* peut être bénéfique pour l'endurance*
• Adoptez une bonne posture à vélo
• Apprenez comment bien descendre une pente*

Quelle est la préparation de base d'un vélo? 

Bien que certaines excursions à vélo se tiennent avec un guide cycliste et des accompagnateurs ayant des connaissances sur le sujet, ce serait une bonne idée d'apprendre comment préparer adéquatement un vélo. Les éléments essentiels sont l'ajustement de la hauteur de la selle et du guidon et la position des pédales. En sachant comment apporter ces changements, vous vous assurez que votre vélo est ajusté adéquatement*, ce qui réduira les chances que vous soyez inconfortable ou que vous subissiez des tensions sur vos articulations lors de longues périodes à vélo.

Peu importe le type de cyclisme ou le niveau d'intensité de l'excursion que vous choisirez de faire pour vous évader cet hiver, la préparation est votre meilleur atout pour vous assurer que votre expérience sera sécuritaire et plaisante.

* Seulement disponible en anglais 

Références de la collection de SIRC:

1. Bini R, Hume P, Croft J. Effects of Bicycle Saddle Height on Knee Injury Risk and Cycling Performance. Sports Medicine. June 2011;41(6):463-476. 
2. Lamont M. Reinventing the Wheel: A Definitional Discussion of Bicycle Tourism. Journal Of Sport & Tourism. February 2009;14(1):5-23. 
3. Louis J, Hausswirth C, Easthope C, Brisswalter J. Strength training improves cycling efficiency in master endurance athletes. European Journal Of Applied Physiology. January 15, 2012;112(2):631-640. 
4. Medical Assistance The Five Most Common Cycling Injuries. Bicycling Australia. January 2013;(179):108-112. 
5. Oja P, Titze S, Kohlberger T, et al. Health benefits of cycling: a systematic review. Scandinavian Journal Of Medicine & Science In Sports. August 2011;21(4):496-509. 
6. Thomas S. HOW-TO: DESCEND WITH CONVICTION. Road Bike Action. April 2013;7(4):52-58.

Two Wheeled Winter Escape

by Leigh Cove
Algonquin College Sport Business Management Intern

Once again winter has settled in, and even though it’s just started people are already counting the days until spring. A lucky few will get to escape and fly somewhere not coated in ice and snow, while the rest only get to daydream. If you are planning a vacation this winter and are looking for a unique experience growing in popularity, consider a cycling holiday.

Cycling holidays or tours offer the opportunity to see idyllic scenery of the country of your choosing and stay active at the same time. Typically cycling vacations are structured so individuals spend the majority of the day on their bicycle and stop at destinations for dinner, some local culture, and well-deserved rest. Popular destinations for cycling holidays are: France, Italy, Spain and Britain.

Cycling tour options are not exclusive to Europe, and can be categorized based on the type of experience you’re looking to have. For example trail versus road biking, seaside views, or local food and wine excursions.

Some things to keep in mind if considering a cycling tour for a winter getaway are:

How difficult will the tour be? 

Many tour companies tend to have a grading system to indicate the level of physical demand one can expect during the rides. Read over tour details so you can have an idea of how many hours a day will be spent on the bike and number of rest periods. Depending on your fitness levels, some pre-trip training would be advisable and a brush up on proper cycling technique to avoid potential strains and injury.

• Take a spinning class to improve cardio capacity. 
• Strength training can be beneficial for endurance. 
• Develop proper cycling posture. 
• Learn how to properly descend hills. 

 Do you know basic bicycle maintenance? 

While some cycling tours have an experienced cycling guide and mechanic accompanying riders, it may be wise to learn the basics of bicycle maintenance and care. Essentials to know would be adjusting seat height, handlebar adjustments, and pedal positioning. Knowing how to make these changes can ensure your bicycle is properly fitted. Having a properly fitted bike will minimize discomfort and joint strains from sustained cycling periods.

No matter the type of cycling and skill level of the tour that you choose for a winter escape, preparation will be the best help with ensuring the ride is a safe and enjoyable experience.

References from the SIRC Collection: 

1. Bini R, Hume P, Croft J. Effects of Bicycle Saddle Height on Knee Injury Risk and Cycling Performance. Sports Medicine. June 2011;41(6):463-476. 
2. Lamont M. Reinventing the Wheel: A Definitional Discussion of Bicycle Tourism. Journal Of Sport & Tourism. February 2009;14(1):5-23. 
3. Louis J, Hausswirth C, Easthope C, Brisswalter J. Strength training improves cycling efficiency in master endurance athletes. European Journal Of Applied Physiology. January 15, 2012;112(2):631-640. 
 4. Medical Assistance The Five Most Common Cycling Injuries. Bicycling Australia. January 2013;(179):108-112. 
5. Oja P, Titze S, Kohlberger T, et al. Health benefits of cycling: a systematic review. Scandinavian Journal Of Medicine & Science In Sports. August 2011;21(4):496-509. 
6. Thomas S. HOW-TO: DESCEND WITH CONVICTION. Road Bike Action. April 2013;7(4):52-58.