Muscle Balance

The major muscle groups work in pairs and those muscle pairs need to be balanced in terms of strength and flexibility.  For example, we bend our elbow by using the biceps muscle.  It's pair is the tricep muscle.  The tricep muscle must be willing to stretch for the bicep muscle to contract and bend the elbow fully.

Here is an over-simplification of the major muscle pairs and what they do:

If you are going to do bicep curls, for example, you also need to do tricep extensions in order to work both muscle pairs and keep them balanced.  When you maintain balanced muscles, you have better body symmetry and better posture.  Weight lifters who only work the chest muscles (pectorals) and neglect the upper back muscles (trapezius) will have forward stoop to their shoulders.  This is the appearance of unbalanced body symmetry which could later cause upper back pain.

Our daily routines can cause muscle imbalance.  We use more pectoral muscles than we do trapezius muscle because we do so much lifting of groceries, children, and other items.  We have more range of motion in front of us and so we do more things where we can easily see what we are doing.  We use more the iliopsoas more than we use the gluteals because we walk forward and upstairs more than we walk backwards.  We use our biceps more than our triceps due to lifting against gravity.  As a result of these naturally occurring muscle imbalances, we need to work the other half of the pair to maintain muscle balance.

Most of us have jobs that require us to stay seated or standing for long periods of time. If you use a computer, you’re probably sitting most of the day. That means some muscles don’t get exercised at all, while others do all the work. The ones that don’t work get weaker. The ones that do work get stronger, but not in the healthiest way. If we don’t give our bodies balanced exercise, our muscles can’t work together properly. Our bodies are designed to move throughout the day.

When muscle imbalances result, you need to stretch the muscle that is too strong and too short and strengthen the muscle that is too weak.  In some cases this may involve more than one set of muscle pairs.  Low back pain is a classic example of muscle pair imbalance.  Not all low back pain is caused by muscle imbalance, but much of it is.  When a muscle becomes equally strong with its opposite (antagonistic muscle), then we have achieved what is called an “equal length tension relationship” between the two muscle groups, which is the length at which the muscles can produce the greatest force.

In order to alleviate the symptoms of muscle imbalance, you must take corrective strategies, which involves enlisting the services of a physical therapist or a fitness trainer with special education in correcting muscle imbalances. If you experience any of the symptoms that include pain, seek a proper physical therapist or doctor before beginning any fitness-related activities, including working with a personal trainer.
 

TODAY! on iTunes

For those not familiar with a podcast, let me give you a quick overview.  A podcast is like a radio program except people can download a podcast to a portable media player (such as an iPod or other mp3 player) and listen to it at their convenience.  Podcasts can be audio only, or audio and video and are distributed over the internet by syndicated download, through Web feeds, to portable media players and personal computers. a podcast is distinguished from most other digital media formats by its ability to be subscribed to, and downloaded automatically when new content is added.

Ok... so now that I've given you a quick lesson on podcasts, let me tell you about mine.  The TODAY! Fitness Podcast is now available free from iTunes in the "Heath" and "Fitness and Nutrition" categories.

I only have a few video's posted there now, but I have plans for regular installments that can be automatically be downloaded to those that subscribe.  My game plan for the video content will focus on functional training, bodyweight exercises and workouts, as well as the homemade fitness equipment that I have so much fun making ; ) 

In order to subscribe to the podcast, you can simply click on this link for the TODAY! Fitness Podcast or search for it in the iTunes Store and then click subscribe.  If you don't have iTunes, you can still check out the MP4 videos by clicking on the following RSS Feed http://www.todayfitness.net/podcasts/TodayFitness/

Just putting together a brief video starts with an idea, planning, practicing, shooting, editing, producing, and finally posting.  I'll tell you, I have a new respect for those that make a living in film.  Being in front of the camera without being able to feed off of people's expressions and feedback takes some getting used to also, but I plan to keep improving and to try to provide interesting and informative content that will keep people tuned in and motivated.  Feedback and suggestions are appreciated, but be gentle... it's my first time ; )
 

Elite Bodyweight Exercise of the Month!

Lateral Lunge

Summary:
It's pretty easy to forget to work your hips and outer thighs when you're training legs.  Personally, I like this exercise much better than lying on my side and raising a leg in the air (abduction) as you see in many of the body sculpting videos.  Your primary focus on the lateral lunge should be looking straight ahead with a straight back, rather than bending at the waist.  In the demonstration above I actually have a broomstick handle taped to my treadmill to provide me with a target to duck under (you could also use a string or other horizontal line).  Great for working the outter thighs and hips.

Target:  legs and hips (quadriceps, Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus)

Count:  4 count
 

Description:  Whether you are using a barrier/target to duck under or not, you start the lateral lunge in an upright position, feet shoulder-width apart and straight back.  Start the exercise by squatting down on your outside leg and taking a deep step to the side with your inside leg.  You should maintain a straight, upright back throughout the exercise, keeping your head up with little or no bending at the waist.  Shift your weight to the leg you just stepped with and stand back up to the same upright position.  Repeat the motion back in in the other direction to complete the full repetition.
 

What Sup?  Green Tea Extract for Fat Loss

Green tea extract (GTE) helps people lose weight.  It is not a magic bullet against obesity but it helps.  Scientists speculate that chemicals in the supplement called catechins are the active ingredients that fight fat.  One catechin called epigallocatechin-3-gallate (EGCG) is particularly effective in promoting thermogenesis (increased calorie use) and speeding weight loss.  British researchers found that GTE increased fat use by 17 percent during 30 minutes of aerobic exercise (single dose containing 890 miligrams of polyphenols and 366 miligrams of EGCG).  In a second experiment involving blood sugar regulation after consuming a high-sugar drink, GTE lowered blood sugar faster than a placebo (fake GTE) with less insulin release. 

Green tea extract has other health benefits.  It reduces cell death and speeds recovery after a heart attack or stroke.  It also contains antioxidants that protect the cells from free radical damage.  Free radicals are destructive chemicals produced naturally during metabolism that cause destruction of cell membranes and DNA and promote heart disease, cancer and premature aging.  An 11-year study of more than 40,000 Japanese adults found that chronic consumption of green tea reduced death rates from all causes and from cardiovascular disease.  Green tea extract looks like an excellent supplement that promotes metabolic health and speeds weight loss.     (ref.  Fitness Rx for Men, July 2008 - American Journal Clinical Nutrition, 87: 778-84)
 

Shin-Ups?

I used 3/4" pipe which fits through most standard weight plates pretty well and cut some padding from a pool noodle which works very well and fits snug over the 3/4" pipe.  The total cost of this little device came in just over $20 (those pipe fittings aren't that cheap) which is still a quarter of the price of the alternative.  The weight can easily be adjusted based upon your leg strength and I can definitely feel my shin muscles working when performing the exercise.

For more information, check out the Budget Body Equipment page at todayfitness.net.
 

It's Go Time!

For prior issues of this newsletter go to www.todayfitness.net/news.  

Good Luck!

Pete Mazzeo, CPT
pmazzeo@todayfitness.net

youtube video of the month --> Arnold Training
Couldn't resist posting this vintage video of the master!