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Category Archives: Fitness Tips

Stretch to stay on top of your summer game

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We all want to enjoy summer to the max, and that means more time outside, doing the activities and sports that warm sunshine offers. But each sport has specific demands on your body. A stretch routine after a ride, golf game or hike can make a difference in staying up to the task, especially as you age. Flexibility can decrease as much as 50 percent in some joint areas. The good news is that this loss of motion can be minimized with a regular stretching and range-of-motion routine.

For decades, coaches have thought that pre-exercise stretching was important for their athletes, and would prevent injury or muscle soreness. However, copious research on the topic of flexibility challenges that old belief. It is thought that due to an alteration in joint connective-tissue compliance, stretching before workouts may lead to greater joint instability.

What the research shows is that stretching will help you achieve positive long-term performance outcomes when done at times other than before performance. A warmup that increases blood flow, like arm circles, or leg swings, to get a mild sweat beforehand, is a better injury prevention component.

Your post-game stretches have to be specific to target the muscles that have been stressed or overused or have a reduced range of motion. Here are some tips to ensure that you end a great day outside energized, happy and loose.

Cycling: Stretch after you get off the bike

The quads and hips are big players in cycling, used powerfully and repetitively, and stretching afterward helps combat tightness. Cycling is different from other sports in that force is primarily produced as the muscles are shortening. In cycling, the pedal stroke doesn’t use the full range of motion of the hip, knee or ankle. Running, on the other hand, bends your knees as you raise your thigh, but straightens and extends your leg to push off the ground.

Cyclists also spend a lot of time bent over in the riding position, which puts the hip flexors in a shortened position. Short, tight hip flexors add to achy hips and backs. Tight hip flexors, particularly the deep-seated psoas, can pull forward and down on the lumbar spine. When that happens, you lose an important lower back curve. No wonder your back can hurt after a long ride. Aim for post-ride hip, low-back and chest stretches. You can view those at vimeo.com/343122017.

Golfing: Get loose

Flexibility is imperative to improving your golf swing. Without flexibility, you won’t have the range of motion to unlock any of the power you already have, or are working on. Picture a golfer, at the final moment of follow-through from a fairway shot. That person is, for the most part, opened and stretched in a fluid spiral line of energy. That takes optimal range of motion in joints or groups of joints.

In just one round of golf, you end up swinging a golf club up to 300 times, including practice swings, and at speeds upward of 90 mph. That’s a lot of stress on your muscles, tendons and joints! A pre-game 5- to 10-minute warmup provides essential preparation for your game. Walking around a practice tee, leg swings or arm circles are ways to loosen up for your game. A good warm-up increases blood flow to working tissue as well as velocity of nerve impulses to muscles. It should be relatively easy, inducing a mild sweat. Stretching is recommended after your game. Click on this link for a golf-specific flexibility routine: vimeo.com/343122336.

Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_6eacb7c8-9377-11e9-9a99-5301d856d0cc.html

Good posture is relaxed, not forced

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Wouldn’t it be nice if our posture was always perfect, vertical and symmetrically balanced? Yet as in life, it’s never that way. When it comes to our posture, many of us tilt, shift, slump, and bend, and it can feel like an uphill battle against the gravitational field of the earth. Yet if your goal is to improve your posture and have a healthy spine, we want to continually practice healthy movement habits. We all have some imbalances, and old habits. Tensing your shoulders, holding your breath, or a forward head are counterproductive not only in weight training, but in any sport.  Tomas Myer in his book Anatomy Trains, writes that everyone has a story, and good stories always involve some imbalance.

Good posture is relaxed, not forced.

Good posture is an easy upright alignment, where the body weights of your head, chest, and pelvis are poised one atop the other, like a stack of colorful wooden building blocks. The spine’s “ home-base” is it’s natural neutral position, where it is in the least stressed position.


The ease of good posture allows for its’ three natural curves; the neck, or cervical spine, the mid-back, or thoracic spine, and the low back, or lumbar spine. Standing or sitting up straight allows for the presence of each of these three natural curves. Beyond looking symmetrical though, there are copious muscles and connective tissue webbing working to support the spine. It isn’t a freestanding pillar, writes Dr. Stuart McGill, Professor Emeritus at the University of Waterloo and author ofBackMechanic.  Instead, he says, think of it more like a radio tower, a tall metallic structure stabilized by guy-wires that are connected to the ground.  The guy-wires act in the same way that the network of muscles and ligaments that surround our spinal columns do, providing strength and support.

Reminding yourself to pull your shoulders back is only part of the posture picture. Alignment is dynamic, neurologically adaptive, and certainly has an emotional component. Finding out where your muscle tension lives, your neck, for example, is helpful to find that particular pattern that causes the trouble in the first place. It’s known by the “ everything-connects-to-everything-else principle. “ It helps to understand which muscles are shortened or tight, or which emotions might be contributing to that feeling, and how that affects the whole body. 

Using imagery to improve spinal alignment

Using imagery can help you experience an incredible release of muscle tension. The Franklin Method uses imagery metaphorically, and is helpful if you are unfamiliar with anatomy. Here are some images from Eric Franklin’s book Dynamic AlignmentThrough Imagery, to try to help improve your spinal alignment. You just might discover a very fixable imbalance.

Lighting designer aligns the spine (lying, sitting, or standing):

1.Visualize the spine as a chain of spotlights. Turn on all the lights and observe their focal directions. If they shine in many confused directions, adjust them so that they all focus in the sagittal plane. Now adjust them so that they shine with equal brightness.

Head on geyser

2. Imagine your central axis to be a waterspout or geyser. Your head floats effortlessly on top of this column. Visualize your shoulders and your body as the water falls back down to the ground. Allow your head to bob on the top of the column of water. As the geyser become stronger, your head is buoyed upward. Let the power of the water increase the height of your head.


https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_aa648d9e-5188-11e9-9360-1381d385e740.html

Take a nap—it doesn’t mean you’re wimping out

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Take a nap-it doesn’t mean you’re wimping out

Being busy is overrated. Society expects that we need to be busy, and always on the go. Well, some days you just need a nap, and it doesn’t mean that you are lazy or have a lack of ambition. It’s a very important aspect of many cultures, yet in the U.S., it’s a badge of honor. As a result, we are becoming more and more sleep deprived.

A short nap of 20-30 minutes can help improve your energy, alertness and performance. A study on NASA military pilots and astronauts found that a 40-minute nap improved performance by 34 percent and alertness 100 percent. Think of a nap as a mini-vacation, not a guilty pleasure only for young children and the elderly. Elite athletes can benefit from them, as new studies show that naps contribute to better performance results.

There have been a substantial number of studies on the benefits of short naps outside the sports sphere, and in an athlete’s daily life, they can help recovery when he or she is faced with multiple training sessions in one day.

An athlete in an individual sport is more affected by poor sleep than are athletes in team sports, and studies have looked at how circadian rhythms affect performance. This new study recently published in Medicine & Science in Sports & Exercise examined the effects of a post-lunch short nap, after a full night sleep, on the athlete’s alertness and fatigue, involving 13 male karate athletes. In experimental sessions, athletes were randomly assigned to experience both nap and no-nap conditions. The Karate-Specific Test, one of the protocols used, was composed of two attacks toward a body opponent bag. Every punch and kick had to be made with the maximum power possible. Reaction times, mental rotation tests and tests involving online visual stimulus, as well as jump squats, were measured.

Karate encompasses strength, power, speed and cognitive skills needed to offend and defend against opponents. These athletes need lightning-fast decision-making and fast-reaction skills, and lack of sleep can be a major problem if they are in a competition, where they have to compete in several matches on the same day.

The 30-minute nap came out as a winner in counteracting a bad night’s sleep, resulting in significant improvements in alertness, fatigue and better overall performances. There was also noticeable improvement in response time, which can give an elite athlete an edge in high-level sports. An added benefit is that for a professional athlete, a nap has no chance of violating doping regulations.

Get the most benefit of a nap by doing it right. Twenty minutes is ideal to enhance motor skills and attention, and the best time to do so is between 1 and 3 p.m. Ninety minutes of napping offers rapid-eye-movement (REM) sleep, which helps make new connections in the brain and helps solve creative problems. If you take a nap too late in the day, it could affect your sleep. Also, if you are prone to sleep inertia, which is a feeling of grogginess and disorientation that can come with waking up from a deep sleep, it’s best to wait a few minutes to a half hour before doing something, well, like a karate match.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_501c5e32-3b9b-11e9-bdf4-e34818028c07.html

Coffee’s highs and lows

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Coffee may protect you against developing both Alzheimer’s and Parkinson’s disease.

You’re in your pajamas or sweats, and the coffee’s on. Without even trying, you’ve just done something positive, as coffee may protect you against developing both Alzheimer’s and Parkinson’s diseases. Though it’s certainly not a cure, a new study out of the Krembil Brain Institute investigated how certain components within coffee can decrease your risk of cognitive decline.

It turns out that the roasting process of coffee beans leads to higher quantities of a compound known as phenylindanes, which act as warriors against specific protein fragments common in Alzheimer’s and Parkinson’s. The other plus to the discovery is that phenylindanes are a natural compound, one from Mother Nature, and easy to extract for further research.

A hot cup of Joe isn’t for everyone, though, and many have turned to cold coffee because they find it less acidic, and want to avoid heartburn or gastrointestinal distress. The U.S. market grew 580 percent from 2011 to 2016 to cold-brew coffee preferences, which is a no-heat long-steeping method of preparation. A new study published in Scientific Reports shows that the pH levels of both hot- and cold-brew coffee are overall quite similar, ranging from 4.5 to 5.13 for all samples tested. So switching to a cold brew shouldn’t be a “silver bullet” to avoid stomach distress, cautions one of the authors of the study, says Megan Fuller, Ph.D.

You can be pleased about the merits of your hot-brewed coffee, as it has more antioxidant capacity than cold coffee, thanks to an organic acid called titratable. And we might not even realize that we are getting beneficial antioxidants in our diet, as, according to the National Coffee Association, 64 percent of Americans 18 and over drink at least one cup of coffee a day, with an average daily consumption of 3.2 cups. If you enjoy breakfast tea, you are consuming less than 150 milligrams of caffeine, compared with the nearly 500 milligrams in the same amount of brewed coffee.

Kids and caffeine: What are the risks?

Children are vulnerable to the effects of caffeine, and the American Academy of Pediatrics doesn’t want them ever touching the stuff. Or energy drinks. Because they weigh less than adults, when they do consume caffeine, its concentration in the body is higher per kilogram of body weight, and can cause headaches, dehydration, nervousness and difficulty sleeping or concentrating. Furthermore, its effects will last longer than the three to seven hours it takes for an adult to break down caffeine.

Bittersweet Addiction

We shouldn’t really like coffee, as it’s bitter, but weirdly, reports show that the more sensitive you are to the bitter taste of coffee, the more of it you drink. By evolutionary logic, you would typically spit out something that was bitter and might harm you. But a new study of more than 400,000 men and women in the U.K. suggests that the positive reinforcement, namely the stimulant elicited by caffeine, negates the bitterness, and instead, triggers our reward center. We associate “good things with it.”

Coffee or tea, that’s a daily habit that you could feel good about.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_35f127de-f42b-11e8-a3aa-33f96aed3c2e.html

Handle your habits

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You just come home from work. You aren’t particularly hungry, but there you are standing in front of the refrigerator.

Handle your habits

You’ve just come home from work. You aren’t particularly hungry, but there you are standing in front of the refrigerator. It’s as if unseen forces have led you there. Are you more likely to have a glass of water or go for the ice cream? What if you could see the ways in which you get caught in habitual responses, and learn to choose a fresh approach? What if that approach taught you how empowering every choice you make helps you grow?

Understanding habits can serve us really well, as they are fundamental to skill development. The good news is that your routines get things done. The brain, cites Frank Forencich in “Beautiful Practice,” is an incredibly powerful habit-forming organ. Every second of every day, he writes, our nervous system builds patterns of sensation and motor activity, always building on what came before, always seeking more efficient ways to process information into adaptive behavior. An easy action, choosing a glass of water over ice cream, creates a new and healthy behavior.

The habit loop

Habits work in a three-part loop of trigger, routine and a reward.

1. The first is the trigger that tells your brain which pattern to use. You are tired and see a pumpkin-spice triple latte advertisement. You are bored, and plop down on the couch with a remote.

2. The routine is the habit itself; you get in line at Starbuck’s. Or you’ve spent the last hour scrolling on Facebook.

3. The reward is what makes the habit persist. That could mean the boost of caffeine or a feeling like you finally get to relax after a busy day (which you deserve). To break the three-part loop means only changing one thing. You get to keep the reward, but you have to change your routine. Keep it very simple—a five-minute walk or a familiar slow stretch.

Scientists tell us that we are not one self, but multiple selves. There is a part of us that wants immediate gratification, and a part that wants to be our best self. Kelly McGonigal, psychology professor at Stanford and author of “The Willpower Instinct,” writes, “If there is a secret for greater self-control, the science points to one thing—the power of paying attention. It’s training the mind to recognize when you’re making a choice, rather than running on autopilot.”

3 Simple Things

Here are three simple steps from James Clear, author of “Atomic Habits,” that you can do right now:

1. Start with a habit that is so easy you can’t say no. Want to exercise more, but always tell yourself you don’t have time? Your goal is to exercise for one minute today. That could be 10 jumping jacks.

2. Take time to understand exactly what’s holding you back, so you can begin to finds ways to interrupt your knee-jerk responses.

3. Develop a plan for when you slip and get down on yourself. Replace the guilt, stress or shame with a motto. Clear suggests making this your motto: “Never miss (a workout, good night’s sleep) twice.”

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_e70e9be8-d8a4-11e8-a572-03310d489898.html

 

Beat the heat with hydration

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    Water is essential for life, as it makes up 60 percent of the average person’s bodyweight. Before we go on and talk about the importance of hydration in the summer, and how to monitor your hydration status, go ahead and grab a big glass of water, because if you’re like me, always forgetting to bring my water bottle to work, you might be dehydrated.

    Looking at urine color is the quickest way to monitor hydration. Clear to light yellow color indicates adequate hydration, while darker colors, as in the doc’s hued color charts, indicates dehydration. Keep in mind that certain vitamins and supplements can make the color of urine not representative of hydration level. For example, high doses of vitamin B can cause neon yellow pee, or vitamin C or riboflavin that contain carotene can cause yellow to orange colors.

 This year’s three-week race had many days over 86 degrees, and starting and ending the day hydrated was key. With all the time spent outside this summer, it is important to do the same. You want to have adequate hydration throughout the day—make it a habit throughout the day and not just before or after exercise.

    On any given hot day, the heat and dry conditions contribute to the water our bodies lose and needs to be replaced. A common recommendation regarding how much water you should drink is eight eight-ounce cups a day. That’s easy to remember, and a reasonable goal, according to the Mayo Clinic. However, everyone is different, and the actual amount of water needed depends on a number of factors, such as heat and humidity, and individual differences, including sweat rate, body mass and exercise intensity and duration.

    Signs of dehydration are:

  • Dry mouth
  • Tiredness
  • Thirst
  • Decreased urine output
  • Dizziness or feeling lightheaded
  • Nausea
  • Headaches
  • Irritability
  • Dry skin
  • Urine darker than normal

    Make it a habit to carry a bottle of water with you. If you have a water bottle labeled with volume measurements, put rubber bands around the bottom of it. Every time you finish a bottle, slide the rubber band to the top to help remind you to drink throughout the day. Remember also that all foods have some water in them, especially summer fruit and vegetables. What a good way to stay healthy and hydrated!

Printed in the Idaho Mountain Express August 3, 2018 https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_0c8ba828-9685-11e8-88e5-63d01c110e57.html

Learning to sit still. How meditation works.

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Learning to sit still-how meditation works

If you think you can’t sit still for five minutes and have absolutely no time, you aren’t alone. You might think you can’t add another “to do “list to your day, as modern life is fast- paced and stressful enough already. Sometimes you’re just pissed. So many diversions, like Facebook, or shopping online, steal our precious time. But sitting still, in meditation, can have tremendous benefits for your health and happiness. Stress levels in the US are steadily rising, with over 53% burnout across industries, (even non-profits), now more than ever, according to a Regus Group study. Antidepressants use alone has increased by 400 per cent this last decade. Meditation was once thought of as an esoteric practice, but scientists are showing that it makes you smarter, less anxious, less depressed, and increases resilience and social connection. Better yet, there’s no right or wrong way to meditate. What’s important is the support and empowerment it gives to your day.

Relax a little more

In studies of happiness, says Emma Seppälä, Science Director at Stanford’s Center for Compassion and Altruism Research, Americans are all about high intensity. Happiness is more of the “thrill’ and “excitement “ variety, with little value on calmness-that is, low-intensity positive emotions. For example, if you ask Americans to describe “happiness” they won’t say “inner peace”, says Seppälä.

When we’re stressed or angry, called unpleasant high-intensity negative emotions, we’re more likely to counter with even higher intensity doings-like running, to “ blow off some steam”. We’re more likely to turn to a myriad of distractions. Anything than sitting still. That’s where meditation comes in, as practicing sitting still helps you develop perspective and relax.

We need to take time for ourselves. We all want a purposeful, rich, and diverse world. When you take time for yourself, engage in a purposeful or idle pastime, you become more imaginative and grounded. Giving yourself space for quiet and stillness boosts happiness and encourages a healthy lifestyle. That stillness is why you need to meditate.

How to sit

There are so many ways to meditate, but one of the most profound yet simple ways is to sit tall. Sitting tall though, is really hard for most people. A bad back, inflexibility, or other physical barriers make sitting awfully uncomfortable. Aligning the spine straight and tall has an inherent subtle dynamic. Try these tips to work with posture limitations. Now you’re ready to slide into meditating:

1 .Use a pillow, or folded blankets under your sitting bones, to help tip your pelvis forward. If you don’t know what that feels like, it means your bum is a little higher than your pubis. You can also kneel with one or two yoga blocks underneath your rear, which can feel very comfortable. If you are sitting, your legs can be crossed, or more extended.

Shift your hips back a few times, to make sure you are grounded into the floor beneath you. Wiggle around a bit. Shifting or snuggling your hips back helps your spine be tall. If that isn’t comfortable, you can lean against a wall to support your back. Once you feel more grounded, feel yourself settle down. If you feel you need to just lie down to be comfortable, do it!

 

  1. Start to focus on your inhales and exhales. Let your breathing be soft and leisurely, not forced. Be leisurely about it, so you are not rushing.

Imagine your body feeling like Jell-O. When you tap Jell-O gently, it wobbles slightly, teaches yoga master Erich Schiffmann, author of Yoga-The Sprit and Practice of Moving into Stillness. That movement is your breath moving through you. Notice that you are starting to sit quietly, yet the body does have movement going on, and that movement is your breath rippling through you.

4. Stay as relaxed as you can be.

With a little time, patience, and practice, meditation gives back more than you thought possible.

 

 

 

 

 

The right way to train

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The best exercise programs don’t have to be complicated to be effective, but you need a plan. It’s not uncommon to see someone in a gym pick up a set of dumbbells, half heartily knock out a few biceps curls, and call it a day. When it comes to strength training, you need is a safe, simple and effective resistance-training program that you can perform at least twice a week.

At any age, strength training increases the amount of muscle and bone density. As we age, it helps boost our energy and vitality, and helps to prevent and treat chronic diseases as arthritis and osteoporosis. For men and women, strength training, or resistance training, helps you achieve a more toned appearance, and contributes to maintaining independence in performing activites of daily life. It improves your balance and coordination, and helps reduce your risk of falling. Strength training allows for a sense of pride, capability, and confidence for older adults. However, you want to ensure that your time in the gym is worthwhile and what you do in your time there transfers to your daily living. If there is one aspect of aging that you can control, it is strength training.

 Get with the free weights

If your workout consists of using only machines, you might want to consider adding free weights, or the suspension trainers. Research shows that functional strength increases over 57 percent in machine-trained individuals, compared to 115 percent in free-weight groups.

Functional training is a popular buzzword in fitness programs and is used to help design effective programs. The dictionary defines the word functional as “ of having activity, purpose, or task or, alternately, “ designed to be practical and useful, rather than attractive.” With regard to what you do in your workouts, functional training is all about positive transfer to your goals, which is the purpose of training, says Nick Tumminello, owner of Performance University, author and educational provider for fitness professionals worldwide.

Functional training is described as the ability to produce and maintain a balance between mobility and stability along a kinetic chain while carrying out fundamental patterns with accuracy and efficiency. Greater results are seen in movements taking place in three-dimensional spaces, which is where free weights come in. For example, you might step-up onto a step or bench holding weights, rather than simply use a seated leg machine for leg strength. Both exercises are valuable for enhanced performance, and each offer unique training benefits. However, training in a three-dimensional space, as in a box step-up exercise, is important because for one, you are standing up, which is what we do in life, and also involves mobility and stability, which contribute to good movement skills.

You want your workouts to include the basic movements that you do in daily life: squatting, lunging, pushing, pulling, and rotating.

Little tweaks and offset positions.

Repeatedly doing the same exercise the exact same way can place repetitive stress on the joints, muscle, and connective tissue.  In a squat, for example, try an offset staggered or a narrow stance in a set. (A set is a group of consecutive repetitions.)  By changing or tweaking the position of major joints like the hips and knees, you help dissipate stresses to the connective tissue. Changing hand positions in upper body exercises also helps reduce overuse injury to the shoulder joint.

Helping Aging Bodies.

If you’re over 50 and have unavoidable age-related changes, or chronic conditions, you can still gain skills so you don’t rely solely on exercise machines. Here are some fixes so you can do some great functional exercises:

Crunches. Put a pillow behind your head if your neck flexors are long and weak.

Push-ups. Instead of regular push-ups where you feel like you hunch your shoulders, or to avoid too much weight-bearing to already sore shoulders, lay flat on your stomach, with palms on the floor and elbows back. Press through your palms. Or do push-ups against a wall.

Plank. Elevate your shoulders higher than your toes by placing your forearms on a bench or chair.

Balance. Stand on one foot. Lift your other knee up towards your chest.  Open the leg using your thigh and knee, back a forth 8 times, like a windshield wiper, to challenge your center of gravity.

Keep your program safe and  simple to stay young and strong, your way.

https://www.mtexpress.com/wood_river_journal/valley_people/fitness-guru/article_fd243020-3e79-11e8-8d77-0beb68f12809.html

Ageless-how a lifetime of exercise keeps you young

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Count yourself lucky if you’ve exercised most of your life, as you haven’t aged much. Hippocrates said it best in 400 BC, in that exercise is the best medicine. Two new research papers published last week in Aging Cells set out to assess the health of older adults who had exercised most of their adult lives and found that they hadn’t aged much. They hadn’t lost muscle mass, strength, or increase their body fat or cholesterol levels. The men in the study may have even avoided most of the male menopause, as their testosterone levels also remained high.

The study participants were man and female amateur cyclists aged 55 to 79 and underwent a series of tests in the lab and compared to a sedentary group of adults. This group included healthy people aged 57 to 80, and another group of healthy young adults aged 24 to 36. A surprise finding was that the benefits of exercise went beyond muscle, as their immune system did not seem to age. Immune cells, called T cells, are made in the thymus, which starts to shrink, at the age of 20. The study found that the cyclists were making as many T cells as would be expected from those of a young person.

Their research debunks the assumption that aging automatically makes us more frail, and that as a society, we shouldn’t have to accept that old age and disease comes next.

“There’s strong evidence that encouraging people to commit to regular exercise throughout their lives is a viable solution to the problem that we are living longer, but not healthier, Janet Lord, the director of the Institute of Inflammation and Aging at the University of Birmingham, said in a statement. What’s compelling about the research is that the cyclist’s didn’t cycle because they are healthy, but that they are healthy because they have been exercising for most of their lives.

It’s well known that exercise impacts nearly every system in the body, and there’s no more encouraging news in that the brain also benefits, both physiologically and psychologically. If you are still on the couch about starting or getting more exercise, exercise can enhance and protect brain function. We all want that as we age. When you exercise, at the cellular level, the brain is drenched with serotonin, glutamate, norepinephrine, dopamine and growth hormones Mood, anxiety, attention, stress, aging, and hormonal changes in men and women can all be positively affected. A staggering network of 100 billion neurons, each of what might have up to 100 thousand inputs, all are stimulated to spur new growth.

We need these neurons in the brain to last the 80 plus years of a lifetime.  With exercise, not only can you stay young, but also gene expression in the hippocampus, a brain region responsible for learning and memory, can benefit. We can all benefit by being pro-active, by exercising for body and brain health. It’s never too late to start.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_13a26928-286a-11e8-a263-376f5f49136e.html

Modernize your workout. Lose a few old popular exercises

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Modernize your workout with safe new moves

You may already lift weights, but is your workout working? What if you modernize a few moves? With the growing prevalence of chronic and overuse injuries, particularly in the middle- age population, you might be ready for safer alternative exercises. In 2013, there were more than 10 million doctor’s office visits for both lower back pain and shoulder symptoms. The shoulder joint and the back are two important areas where the combination of previous injuries and inappropriate exercises can initiate injury, damage soft tissue or exacerbate an existing injury. Behind-the-neck pulldowns and loaded lateral flexion (e.g. dumbbell side bends), once fitness standards, are two examples. Choosing newer, evidence-based alternative exercises can save you time visiting doctors and physical therapists and help you reap better training results.

Be kind to your shoulders

    A traditional exercise is behind-the-neck pulldowns. Forget your old high school training and don’t put the shoulder and cervical spine at risk of injury. It is estimated that up to 70 percent of people have a shoulder injury in their lifetime. Shoulders need the strength and flexibility that allow you to reach, hold, lift, carry, press and pull, pretty much what you do daily. It’s the most movable joint, and very shallow at that. The shoulder joint is a ball-and-socket joint, with the ball—the head of the upper arm—attaching into a small shallow socket (glenoid fossa), giving the joint inherent instability, often described as a golf ball sitting on a tee. The shoulder is also held together with an elaborate system of muscles, tendons and ligaments, including the rotator cuff muscles, which stabilize the joint during all the pushing and pulling activities that you do. Pulling a bar down behind your neck can lead to rotator cuff instability, suprascapular neuropathy and an increased risk of anterior capsule instability.

The same is true of behind-the-neck shoulder presses, with their risk of repetitive stresses on the joint because of the extreme range of motion. Bringing weights down behind the cervical spine causes excessive forward head tilt, or flexion, and has risk, as it could lead to transient upper-extremity paralysis or transient nerve injury. Aim for having your arms 30 degrees in front of you to allow your weights to be positioned in your body’s center of gravity throughout the lifts instead. You’ll have a better mechanical advantage, and better sports specificity.

Best abs ever

    What is the right workout that will preserve your back instead of destroying it? Dr. Stuart McGill, professor of spine biomechanics at the University of Waterloo, thinks that often the causes of back troubles are replicated in the exercises. When it comes to core work, often the public and even personal trainers focus on moves like sit-ups, often loaded with weight, or back hyperextension called ” Superman,” an extended posture that results in intervertebral disk loading. Similar exercises such as Pilates roll-ups or Russian twists, for strong abs, says McGill in his book “Back Mechanic,” put unnecessary loads, compression and strain on the discs. The loaded dumbbell side bend, for example, increases the likelihood of disc herniation.

  Planks and exercises like the framer’s carry improve core stiffness and trunk endurance—much better predictors of low back health. Super stiffness builds whole body stability, while sparing the joints. Splitting wood with an axe is an example that McGill uses as an analogy:  At the instant of impact, a total body “stiffness” is generated by a rapid contraction of all your core muscles, and spares your back. Check out link for safe alternative exercises~ /vimeo.com/251402324
Published in the Idaho Mt. Express January 19, 2018.