Author Archives: ConAron2799

About ConAron2799

Connie Aronson is an elite personal trainer who has been coaching and helping people for over three decades. She is an American College of Sports Medicine Exercise Physiologist and a BioMechanics Method Corrective Movement Specialist. Connie also holds top national certifications, including the American Council on Exercise Gold level, the Cooper Institute for Aerobics Research and AFFA . She is certified as an Active Isolated Strengthening Therapist, a method of fascia release used to facilitate stretching. Connie is an International Dance Exercise Association Elite Level Personal Trainer, which represents the highest achievement in the personal fitness training industry. She also writes a popular monthly health and fitness column for the Idaho Mountain Express in Ketchum, Idaho.

Roots of Temptation-Just Say No?

Posted on by


A table with several different types of desserts.Thanks to our brain’s complex pleasure/reward system, we all succumb to the pull of food differently. For some, the brain sometimes can’t resist the powerful influence of a fabulous bakery or a plate of French fries, yet others are able to eat a little and stop. But for millions of people, food is never far from their minds. Ever. The current trajectory of the number of obese Americans, along with related disease rates and health care costs, is on course to increase drastically in every state by 2030. The analysis findings, based on a model published last year in The Lancet, show that all 50 states could have obesity rates of more than 44 percent, with medical costs associated with treating preventable diseases soaring from $48 billion to $66 billion per year. By contrast though, according to a study released by Trust for American Health and the Robert Wood Foundation, reducing the average body mass index by just 5 percent could prevent an epidemic. For a 6-foot-tall person weighing 200 pounds, a 5 percent reduction would be the equivalent of about 10 pounds. The good news is that scientists are learning more about the cue-urge-reward-habit cycle of the human brain, so that a 5 percent loss may be quite attainable without entirely giving up your favorite foods.

Neurons and Taste

For some people, certain foods seem to exert a magical pull, writes former Food & Drug Commissioner Dr. David Kessler in his book “The End of Overeating.†The food industry works hard to create high-calorie foods with the most addictive possible combination of intense flavor and “mouth-feel.†In his book, Kessler tells how neurons, the basic cells of the brain, are connected in circuits and communicate with one another to store information, create feelings and control behavior. Tasting tantalizing food stimulates the brain neurons that are part of the opioid circuitry, which is the body’s primary pleasure system. Known as endorphins, these brain chemicals have the same addictive and rewarding effects as morphine and heroin.

The Roots of Temptation

No matter how good the intentions, avoiding fattening foods is always a challenge, and biology is a factor in why it seems so difficult to bypass a bowl of M&Ms. Brain chemicals are in more regions than previously thought. Researchers have traced an unexpected area of the brain in rats that had primarily been linked to movement. This new evidence might help explain why chocolate can be so irresistible and why we binge. Published this week in Current Biology, a Cell Press publication, the research team probed a brain region called the neostriatum, causing the rats to gorge on twice the amount of M&M chocolates than they would otherwise have eaten. The researchers found that a neurotransmitter called enkephalin, a drug-like chemical produced in that same region of the brain, surged as they ate more M&Ms. The chemicals increased their desire and impulses to eat more.

“That means the brain has more extensive systems to make people want to overcome rewards than previously thought,†said Alexandra DiFeliceantonio of the University of Michigan. “The same brain area we tested here is active when obese people see foods and when drug addicts see drug scenes.â€

It’s likely that these neurotransmitters wire us for a little overconsumption and addiction. Understanding what triggers overeating and how our neural pathways can stump us can be useful the next time you walk down the potato chip aisle.  Five percent sounds like a good plan.

 

Is Beige Fat the Best Fat?

Posted on by


A woman is stretching on the floor with another person.

Is all fat the same?

Not all fat cells are the same. There’s the stubborn white fat, whose job is to store calories, and the energy-burning brown fat. Now scientists say they’ve isolated a third type of fat, a calorie-burning “beige” fat in adults that could help speed up the development of obesity treatments. The study was published this week in the journal Cell.

The cells in this third fat are under the skin near the collarbone and along the spine, acting like little hot spots of potential energy.

Babies have a high proportion of brown fat to keep them warm, and it was thought that adults have some also. However, the brown fat adults have is different. The Harvard study showed that the brown fat in adults is actually “beige,” and has the ability to burn calories rather than store them, even in small amounts. Led by Bruce Spiegelman, a professor of cell biology at Harvard Medical School and Dana-Farber Cancer Institute, the research shows that the distinct beige fat can be ramped up.

Both brown and beige fat contain iron, which is the cause of the hues. The big difference is that brown fat expresses high levels of UCP1, a protein required by cells to burn calories and generate heat. Beige cells, in contrast, can turn on high levels of UCP1 in response to cold or a hormone called irisin, which is released from muscle while exercising. It is this hormone, irisin, that stimulates normal energy-storing white fat to act more like brown fat by amplifying its calorie-burning abilities. Spiegelman speculates that it might be possible to treat people with irisin to boost the calorie-burning ability of their beige fat cells.

For exercisers, this is good news, in that you’re creating a balance between calories consumed and energy expended, by exercising regularly—and you don’t have to stand around in below-zero weather. For the scientific community, the discovery could be a powerful research tool in the fight against obesity.

Connie Aronson is an American College of Sports Medicine Health & Fitness specialist. Visit her at www.conniearonson.com.

Copyright Š 2012 Express Publishing Inc.
All Rights reserved. Reproduction in whole or in part in any form or medium without express written permission of Express Publishing Inc. is prohibited.

 

2 of 2 7/30/12 9:25 AM

Harnessing personal strength

Posted on by


A woman holding onto a ball in her handThe positive psychology movement believes that cultivating what is best in ourselves increases our sense of well-being. Our character strengths and their connection with life satisfaction and happiness is an important research field in positive psychology. A new large-scale study conducted by a team of psychologists from the University of Zurich proved that the largest impact was evident in training the strengths: curiosity, gratitude, optimism, humor and enthusiasm. It’s no surprise that these participants were more often in a good mood and more cheerful.

Rather than focusing on our quirks, the newer field of psychology focuses on how humans flourish. The Positive Psychology Center at the University of Pennsylvania, home to the founder of the movement, Martin Seligman, calls it “the scientific study of the strengths and virtues that enable individuals and communities to thrive.” We all have problems and stresses, but manifesting your strengths can help you increase your happiness, improve your relationships and achieve your life goals.

How happy?

Our temperament and personality traits are partially inborn. Research estimates that the genetic component of happiness is 50 percent inherited, with another 40 percent under our power to control. The final 10 percent depends on circumstances. However, sometimes we don’t even know what will make us happy—we’re too busy worrying about the future or the past. Harvard psychologist Daniel Gilbert, in his book “Stumbling on Happiness,” says that how we feel in the moment colors how you imagine you will feel in the future. We can never really know how things will affect us, and the truth is that bad things, or good, don’t affect us as profoundly as we expect them to.

We have many character strengths, and you might not even realize that you use them naturally and easily, particularly when you set out to do something similar to the values you believe. It is one of the reasons you accomplish goals. According to a study presented at the British Psychological Society, only about one-third of us have a useful understanding of our strengths.

I recently had a look at my signature, middle and lower strengths, available at www.viacharacter.org, a 240-question survey. The questionnaire graphs 24 character strengths and ranks the top five. The classifications derived from six major virtues: wisdom, courage, humanity, justice, temperance and transcendence. For example, an appreciation of beauty, great art or being enthralled by music is a strength that helps to connect with something outside of yourself. It is likely you are empathic or strongly value being grateful, each of which contributes to healthier relationships. You might find spiritual benefits with this strength because you feel a sense of wonder or elevation. You are likely more accepting of the present moment, and this can lead to times of calm and peace.

According to the VIA Institute On Character, a nonprofit organization, “the classification reflects the world’s major religious writings, including the Bible, the Koran, and the Bhagavad Gita, as well as studies of major philosophies.”

As for me, I’m going to take an honest look at my lesser strengths, laugh more and get to work—happily.

Connie Aronson is an ACSM health and fitness specialist. Readers can visit her at www.conniearonson.com

Meal Timing, Protein and Conditioning

Posted on by


A bowl of cereal with bananas and nuts.

If you compete or enjoy working out, eating right helps you train harder, delays the onset of muscle fatigue, and aids in recovery from a workout.

If you compete or simply enjoy working out, eating right helps you train harder, delays the onset of muscle fatigue and aids in recovering from a workout. Eating proper foods doesn’t have to be complicated or rigid, and certainly no one approach fits everyone. Your body needs carbohydrates, protein, fat, minerals and fluid to fuel it for exercise. Eating right helps your body adapt to workouts, improves body composition and strength, enhances concentration, helps maintain a healthy immune system and reduces the chance of injury. The timing of meals and snacks is equally important. At a recent American College of Sports Medicine meeting, Nanna Meyer, Ph.D., and dietician at the University of Colorado and United States Olympic Committee at Colorado Springs, told an audience, “Don’t bother lifting if you haven’t eaten breakfast.” Current research recommends Greek yogurt with some fruit and nuts, oatmeal cooked with milk, cereals or a carbohydrate sports bar pre-exercise, with an emphasis on protein, like yogurt, chocolate milk, recovery mix or a bar containing some protein as soon as possible after training.

Are you getting enough protein?

Recently, research has demonstrated that having some protein before and immediately post-workout results in greater strength gains and muscle repair. Nancy Rodriguez, Ph.D., R.D., director of sports nutrition programs at the University of Connecticut, notes that increased protein, greater than the dietary allowance but within the recommended range, helps reduce body fat, maintains muscle mass and increases satiety—all positive weight management outcomes. Post-workout, research suggests about 15-25 grams of protein, found in milk (eight grams of protein per cup), Greek yogurt (15-20 grams of protein per cup) or a carbohydrate/protein mix, for example.

We also snack a lot less if we get enough protein. According to Dr. Alison Gosby, in the online journal PLoSONE, “Humans have a particularly strong appetite for protein, and when the proportion of protein in the diet is low, this appetite can drive excess energy intake. Our findings have considerable implications for bodyweight management in the current nutritional environment, where foods rich in fat and carbohydrate are cheap, palatable and available to an extent unprecedented in our history.”

It’s always a good idea to talk to a registered dietician for your specific needs. For example, the Soya Granules by Fearn is recommended for those who are lactose-intolerant. Remember also that 15 minutes to an hour after a hard workout lasting more than an hour, nutrient-rich snacks help replace carbohydrates, sodium and potassium. Less time than that, if you’re watching your weight, water is a good choice. Whether you’re training hard, or just enjoy being active, make good food choices for optimal energy and improved performance.

Connie Aronson is an American College of Sports Medicine Health & Fitness specialist at the YMCA in Ketchum.

Easing Pain with Yoga

Posted on by


A group of people doing yoga on the floor.

Erich Schiffman Moving Into Stillness 2009

There are many reasons to practice yoga although it is essentially a practice intended to make us wiser, calmer, and better able to understand things. If you breathe, you can do yoga. If you are willing to pay attention to your thoughts and feelings, you can do yoga. And if you suffer from chronic pain, yoga can be a powerful compliment to physical therapy, medical treatment or surgery. The key to understanding chronic pain , pain lasting longer than 3 months, is exactly what modern science and yoga teaches: a mind-body connection that doesn’t differentiate physical pain, such as chronic neck pain, and emotional pain, such as depression. Practicing healing breathing and meditations, done anywhere, and at any time, can diminish this kind of suffering.

Calming the Nervous System
Our brain does a fine job of alerting us to incoming threat signals for our safety, but with chronic pain, the body and the nervous system becomes hyper alert, out of proportion with the actual physical pain. Stanford University professor  Kelly McGonigal, Ph.D. ,in her book Yoga For Pain Relief, explains how you can thank our nervous system and its ability to learn in response to experience, called neuroplasticity,  for that. When you balance on one leg, she writes, the nervous system  becomes  more sensitive  to signs that you are in danger of falling. It also becomes more skilled at using that information to trigger a physical response to keep you in balance. The same holds true for pain, in that the nervous system “gets better†at being in pain, detecting threat and producing the protective pain response. It turns out this also leads to increased sensitivity in areas of the brain that detect any other kinds of conflict. Neuroplasticity can also be a solution, she writes. You have to teach your mind and body something new. The Yoga Sutra , the classic  text on yoga , describes  conflicts and false perceptions, such as†I am never going to get rid of this painâ€, as Avidya. Avidya literally means “incorrect comprehension.â€It clouds of perception of things.
3 Minute –Meditation

Teach yourself something new by redirecting your mind to your breath, the life force in all of us. Practice this simple meditation to reprogram the biology of any pain you have, and allow your body to heal and thrive. (Adapted from Emotional Freedom by Judith Oroloff M.D.)
•    Find a comfortable quiet place where you won’t be interrupted. Settle into a  relaxed position, or prop yourself  on your bed, with pillows supporting you, so you won’t fall asleep.
•    Focus on your breath to quiet your thoughts. Eyes closed, gently place your awareness on your breath. Be conscious of only breathing in and out. Notice your thoughts, but don’t attach any judgment to them. Just let them float away & gently return to focusing on your breath. Relax a little more.
•    Breathe in calm, breathe out stress. Let yourself feel the sensuality of inhaling as you first fill your chest and then fill the abdomen, and exhale as you release the abdomen and then finally empty the top of the lungs. This stretches your spine and straightens your back. With each slow, deep breath, feel yourself  inhaling calm, sweet as the summer jasmine, then exhale frustration. All negativity is released. Your body unwinds, lulling your biology. You’re cocooned by the safety of stillness. Keep refocusing on your breath and the calm. Only the calm.
There are many ways to describe the meaning of yoga beside the classic definition of one with the divine. No matter what name we use for the divine, anytime we feel in harmony with a higher power, that  too, is yoga. One of the most influential yoga teachers of our time, Sri T. Krishnamacharya,  spent  most of his life helping people with all sorts of illness. For one person, it might have been a more physical practice, for another, prayer and meditation might have been more appropriate. What ever you choose, practice it if only for a few minutes each day, as simple as breathing .

Connie Aronson is an ACSM Health & Fitness Specialist located at the  YMCA in Ketchum, Idaho. She is currently at her annual yoga retreat, with big Montana skies.

A Changing Army: Ditching Sit-ups After 30 Years

Posted on by

Soldiers can forget about sit-ups. For the first time in 30 years, the US army has up-dated its fitness testing to better prepare soldiers for the demands of combat. Lt. General Mark Hertling, the general in charge of the Army’s initial training, collaborated with a 16 member team to revise the Army’s Physical Readiness and Combat tests. Going are the full sit-up test, and the 2 minute push-up and 2 mile run are being revised. Instead, the first test will expand from 3-5 events. The full sit-up goes for several physiological and safety reasons: they don’t do much to strengthen the core to translate to battle strength, and the full flex movement, the actual crunch part of the sit-up, puts an unhealthy strain on the back at its weakest point. The push-up  pace increases to assess upper body endurance, and the run gets shortened to 1.5 miles to assess the anaerobic capacity needed for high intensity bursts in the battlefield. “This is about training smarter, not training more”, Hertling said. Added are a no-rest standing long jump and 1 minute row to look at immediate fatigue and failure.

The out-dated PT test” does not adequately measure components of strength, endurance and mobility. The events have a low co-relation to the performance of warrior tasks and battle drills” said Hertling, who holds a master’s degree in exercise physiology.

Combat veterans trying out the new tests say they are tough. For the Army Combat Readiness test they are in full combat gear while carrying a rifle. They have to excel at sprints, move through hurdles and maneuver balance beams while holding heavy ammo tins, drag a 180 pound sled, and run  sprints.

Specific gender and age standards, from under age 30 to 60, for the test scores will align with the American College of Sports Medicine and Cooper Institute to establish standards and a thorough review before the tests are approved. “Soldiers like to be challenged. This will definitely challenge them”, Hertling said.

Training for the Rest of Us/ Bringing Boot Camp Home

Most of us want to look and feel good and the only battle we face is aging well. But we can take elements of the new testing to inspire us to work a little harder in our work-outs by going beyond where we thought we could, into the “somewhat hard” zone, even if it is only 30 seconds or a minute. High-intensity exercise toughens you up, writes Dr. John Ratey,author of Spark: The Revolutionary New Science Of Exercise and The Brain.”It’s why we climb mountains and sign up for boot camp and Outward Bound trips.” Studies show that by adding a single spurt of sprinting for 30 seconds, on a bike for example, generates a 6 fold increase in human growth hormone, the ” fountain of youth” hormone. Remember, he writes, that by middle age these hormones dwindle to 1/10 of what they were during childhood. The sprints and agility tests that the Army will practice build fast-twitch muscles, which add power to movement. For us mere mortals, these new muscle fibers enhance our metabolism and help us become better at burning fats and carbohydrates for up to 4 hours after training, as well as lowering blood pressure.

Keep the push-ups.Push-ups are a great full body exercise strengthening many muscles at once: abs, front of your legs, arms and back. According to the American College of Sports Medicine fitness test, a 40-49 year old  female or male  performing more than 18 or19  push-ups, respectively, with the chin touching the floor and back straight, scores an “above average” rating. The tests are designed to help you develop a fitness program based on your results. The ACSM and Cooper Institute will also be involved in the Army’s establishment of test standards.

Connie Aronson is an American College of Sports Medicine Health & Fitness Specialist and personal trainer located at the YMCA in Ketchum, Idaho

 

In Health, Small Changes Count

Posted on by


A woman is stretching on the floor with another person.

Regarding your health, small changes matter.

Popping up into a handstand  is easy. All you need is straight strong arms and  up  you  go. I used to do them easily. But then I developed chronic nerve pain in one of my legs, and going up was out of the question. I avoided them for years in yoga class. When my symptoms healed and  it was time to go up, fear took over. All I could think of  was buckling, which I did, again and again. In  Fierce Medicine, author and yoga pioneer Ana Forrest  writes about a Brave-Hearted Path. What if we became the hunter, and tracked down our fear, to turn from prey to predator? What if we let go of the old stories that hold us back and make a very small change? For most of us, small changes are realistic and attainable. The next time I tried a handstand, I tracked down the fear, (Have fun!) and up I popped, exhilarated! All it took was one small change in a very brief amount of time. When it comes to your health, tiny steps can help change a laundry list of habits.

Four Real New Year’s Resolutions

Access  Readiness.

Motivation has to come from within. Ask yourself what is the real objective you are after. Keep asking “whyâ€. Uncovering the real reason of saying “I want to lose weightâ€, with further prodding, might really be that you want to have more energy and not miss out on hiking in the Pioneers next spring with friends.

Set your intent

Instead of waking up, tossing some coffee down our throats  and  rush  headlong into our day, Forrest suggests that you  set your intent, and not  make it overwhelming. Make one change that appeals most to you. If you are tired of a stiff neck from sitting at your computer, you might add 10   big shoulder rolls in each direction every hour you spend at your desk that day. Schedule a long overdue massage. If it’s out of control eating that bothers you, promise yourself to sit at the table every time you eat.

Small Enough Steps

Everyone knows it’s a good idea to park your car further away from where you need to be. Not only are the extra steps good for you, but it is also a time when you can take notice of the day. For those few moments, appreciate the environment you live in, the sun, or even the lack of traffic that day, and be grateful for that. Instead of feeling guilty about not getting on the treadmill for an hour, try just 10 minutes. You’ll be energized by the effort, and may even stay on it longer that you’d thought you would.

Nip an Unhealthy Habit in the Bud

As you strive to make health-enhancing resolutions materialize, Edward Philips, editor of the Harvard Health School Report, recommends taking a good look at any unhealthy habits that you can’t seem to shake. A daily diet of cookies for lunch could wreck havoc on your energy later in the day. Likewise, excessive amounts of time surfing online, for example, can leave you less opportunity to engage in healthier pursuits, such as deepening social ties, or a walk.

Your day to day choices, no matter if it’s practicing handstands or healthier eating, all count to help  bring vitality and well-being in the New Year. Happy holidays!

Connie Aronson ACSM Fitness Specialist located at the YMCA in Ketchum, Idaho.

 

 

 

 

 

 

Exaggerated Health Claims- Do You Believe It, Really?

Posted on by

Encyclopedia Britannica will soon cease to exist in print. Many of us grew up with those thick hardcovers, searching for information and answers. Today, at the click of your mouse, we are bombarded with pesky health and exercise claims. Infomercials and manufactures promise quick and effortless results with the next great gizmo or device, a product that cures a wide range of unrelated diseases, or workouts that burn 1000 calories an hour. Writer Colum McCann said that it’s easy to be cynical but much harder to be idealistic and have optimism. Our information age is wondrous, yet a large portion of health and fitness information online, and in the media is misleading. If it sounds too good to be true, it probably is. Exercise scientist Steven Blair, a professor at the University of South Carolina has no problem identifying pseudoscience, lazy journalists, celebrity experts and unqualified practitioners as quacks.

 

The archaic word “quacksalver” is of Dutch origin, literally meaning “hawker of salve” In the middle ages the word quack meant shouting. The Netherlands has the world’s oldest skeptics group, who in 1881 campaigned against misleading medical claims, and today grant awards to the worst offenders. No-one is literally shouting at us  today, but we can become better advocates by looking at the evidence itself. Look at high-quality peer-reviewed publications or websites. Strict criteria is used to evaluate the entire body of research on a specific topic, resulting in evidence –based recommendations. The weakest form of evidence , says Blair, is personal experience, in that the broad diversity of an individuals’ age, medical status, and level of fitness need to be considered. Not that personal experience has no value, he notes, but because a certain exercise or product” worked for me” doesn’t mean it’s well suited for the majority of the population. Some people’s success with any given product may be due to a remission in their disease, or from earlier use of medical treatments, rather than the use of the product itself.

 

Burn 1000 calories , seriously?

 

Infomercials are notorious for bold claims, and you’ve probably heard of cardio equipment that ‘burns twice as many calories as a treadmill”, but are the manufacturers stretching the truth? Dr. David Swain, a professor of Exercise Science at Old Dominion University, and originator of the VO 2 reserve concept for exercise prescription, says believing that you indeed can goes against basic exercise physiology. The amount of energy used during exercise depends on the amount of muscle mass used and the intensity of effort used with that muscle. Our cardiopulmonary system has an absolute limit on the amount of oxygen that moves from air to our blood, to muscles. These increases get incrementally smaller as the  absolute Vo 2 max is approached. For example, Swain sites running uphill on a treadmill as eliciting the highest VO2 of any mode of exercise because all the large muscles of the body are engaged: the legs and hips ,and also the back and upper body. Highly trained athletes in Nordic skiing or biking can slightly increase their treadmill value  (by 3-5% ) when performing sport-specific tests. So if a world-class athlete in their specific skills gain only so much more, how will the latest claim on some new machine enable you to get twice the results? “It’s not feasible to think that a new mode of exercise can exceed treadmill Vo2 by a huge amount” , says Swain. Most equipment is similar in it’s effectiveness if the workload is matched. There’s no gadget or machine to replace putting in the time and work to be fit.

 

Resources:

www.ncbi.nim.nih.gov/pubmed- a search engine from the US National Library of Medicine and the National Institutes for Health

http://sites.google.com/site/compendiumofphysicalactivities/home

 

 

drlenkravitz.com/Pages/onlineHealth.html

Published in the Idaho Mountain Express  March 17, 2012

Connie Aronson is an ACSM Health & Fitness Specialist in Ketchum, Idaho

 

Foam Rollers: Your Own Personal Masseuse

Posted on by


A woman is stretching on the floor with another person.

Photo credit PTonthenet.

If  you’re  active and participate in any of the fun sports this valley has to offer, you might benefit from daily foam roller stretching to alleviate soreness and promote recovery.  Round foam rollers are either 1 or 3 feet long. Popular with savvy athletes, and used in sports medicine clinics for rehab, use of the rollers can help bring blood to tight muscles, help manage chronic problems, and can be used before or after activity. Rolling out your muscles can also warm up cold muscles before deeper stretching. Most gyms have them out for members to use. Similar to massage, in that pressure is applied to a knot, or trigger point, the technique is a form of self-massage called myofascial release. Your body weight resting against the foam roller acts like a steam iron on a wrinkled shirt, smoothing out these knots. As these knots warm up within the muscle and fascia, and unbundle into straighter alignment, you are able to access areas that are difficult to treat with conventional stretches. The technique is to simply stay on the tender spot for 20 to 30 seconds, until the pain starts to subside.
Muscles imbalances, misalignment, and overuse patterns usually create various aches and pains. Many can be addressed with self-myofascial release with the roller. Golgi tendon organs are  proprioceptors , deep in tendons. The pressure of rolling on the roller relaxes  muscles and other soft tissues so they  begin to “let goâ€.
A Common Problem…. and RX
Sore knees are a common complaint among runners. An assessment of the lower leg, for example, might find that the individual excessively rolls their ankle and lower leg inward. A tight iliotibial band ( IT) may be the root of the problem. The iliotibial band attaches the gluteus  maximus to the lower leg. In a normal gait, these muscles help control the leg as it moves over the foot. Since the IT band attaches to the lower leg, the excessive inward rotation of the leg can, over time, cause inflammation and pain in the IT band. In this scenario, here’s where the roller comes in:
Place the roller perpendicular to the outside of your thigh and lie over it. Roll over it at a rate of one inch per second, looking for any sore or tender spots. Hold your body weight there for 30- 40 seconds until the pain starts to subside. Try to relax, even if it is uncomfortable. Continue rolling down the side of your hip towards your knee. Roll each leg every day, for about 1-2 minutes. Make sure you don ’t  roll over the knee joint.
Check out www.power-systems.com, www.gaiama.com or www.amazon.com to purchase one. Start off this fall stretched and ready to get outside and play!

Are Kettlebells Good for your Back?

Posted on by

Back pain affects 60-85 percent of people worldwide, at one time or another, and half the population has their first lower back episode before age 20. It is the most common and expensive neuromuscular disorder. For most, the pain subsides in a few days, but for others, the right exercise program can restore and enhance back health. One of the biggest causative factors of lower back pain is the type and amount of mechanical loading placed upon the spine, such as bending, twisting and prolonged sitting. The good news is that you’ll have success if you incorporate exercises that develop power around the hips and gluteals. Many accomplished athletes and world-class strongmen with back pain credit a component of their success to kettlebells, a popular new trend in training. Yet others find that it irritates their backs. The kettlebell swing is a terrific dynamic total-body integration movement, but is it good for everyone? Kettlebells are bowling ball-size cast iron weights with a single looped handle on top. Unlike using regular weights, unique loading patterns are created throughout the body. The kettlebell swing is an example, in that the back, gluteal and external oblique muscles are turned on. To perform the swing, the kettlebell is held in your right hand. From a squat position with a neutral spine, the swing is initiated by simultaneously extending through your hips, knees and ankles, performed by swinging it to chest level and returning it. The move, says Stuart McGill, Ph.D., a professor of spine biomechanics and chair of the department of kinesiology at the University of Waterloo, is a “wonderful posterior chain balancer.” Pavel Tsatsouline, a former Soviet Special Forces trainer, started the kettelbell craze in the West in the 1990s. He and six other fit young men were part of Stuart Mcgill and Leigh Marshall’s research published in the Journal of Strength and Conditioning Research last month. McGill was curious about why the lower back loading of this exercise (the study included three others that I don’t have room for in this column) is therapeutic for so many accomplished athletes, yet troublesome for others. The swing itself needs sufficient spine stability to withstand the compression forces across the lumbar joints needed to accelerate the bell through the arc-like trajectory. The findings showed that compared to traditional squats or dead lifts, the ratio of compression to shear is quite different. Unstable spinal joints may experience micro-movements from these forces, causing discomfort. Most people with painful back conditions tend to use their backs more by moving the spine instead of the hips when it is under load. The spine may be better able to withstand high loads if it is postured close to its natural curves, and stiffened with abdominal wall contraction, McGill notes. He suggests using good form by bending at the hips in the squat part of the move (and any other type of squat), rather than spine motion. If it is appropriate for you, enjoy including kettle bells into your workouts.     Connie Aronson is a fitness specialist based in Ketchum.