Student Recreation Center

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Fitness and Wellness Tips

Benefits of Isometric Exercises

Isometric exercises are the type of resistance training where a joint is held at a certain angle without lengthening or shortening the muscle. In other words, the contraction of the muscle occurs without movement. For example, performing a bicep curl at 90 degree angle without any movement, holding the weight in a static position will stimulate the muscle contraction without any lengthening or shortening of the muscle. A plank is another good example of an isometric exercise. In many regular daily activities and sports, isometric contraction is used to stabilize the body. Personal trainer, Alex B., suggests practicing plank exercises on a regular basis to strengthen joints through isometric contraction. Core stabilization training involves little motion through the spine and pelvis and must be progressive. 

Begin by lying face down, arms bent at approximately 90 degrees and resting on the forearms. The elbows should be directly under the shoulders. Lift the hips from the floor keeping them aligned with the rest of the body. Make sure not to bend at the waist or allow any arching or sagging of the lower back. The body is in a straight line from head to heels.

Personal Trainer, Alex B. suggests core training must be progressive (easy to hard) and systematic (stabilization, strength, power). For example, planks focus on core stabilization, which can restore or increase the size, activation and endurance of deep spine muscles. Core stabilization training involves little motion through the spine and pelvis. These types of exercises improve neuromuscular efficiency and intervertebral stability. 

Examples of Progression (easy to hard) for a Plank: 

  1. Begin with an incline plank using a bench. 

    Incline Plank

  2. As you become more efficient you may move on to a regular plank. 

    Regular Plank

  3. Then you have an option to challenge yourself further by using a stability ball. 

    Stability Ball

Duration for stabilization phase prior to moving on to strength is approximately 4 weeks.
Number of Exercises 1-4
Sets 1-4
Reps 12 – 20
Rest 0-60s

By: Alex Balan

References
Kenney, W., & Wilmore, J. (2012). Physiology of Sport and Exercise (5th ed.). Champaign, IL: Human Kinetics.
Clark, M., & Lucett, S. (2012). NASM Essentials of Personal Fitness Training (4th ed.). Philadelphia: Wolters Kluwer Health/Lippincott3 Williams & Wilkins.
EXERCISE OF THE WEEK: THE PLANK. (2014, Oct 04). Derby Evening Telegraph Retrieved from http://search.proquest.com/docview/1585667636?accountid=7285 

Test Grades Could Benefit From Exercise

With finals approaching, students sometimes substitute their normal gym routine for an all-day cramming session at the library. Personal trainer Alex Hancock, knows how important studying is at the end of the semester, however, students should really try to get a quick work out in during study breaks to increase brain functionality. Research suggests that cardiovascular exercise helps in learning and retaining information. Exercise also aids in lowering stress levels and helps combat depression. If a quick gym session is still out of the question, Alex recommends something as quick as jogging up and down the stairs outside the library. This is a great way to get your heart rate up and clear your mind. 

  • Corrigendum: Exercise builds brain health: key roles of growth factor cascades and inflammation: Trends in Neurosciences 30 (2007) 9, 464–472
  • Trends in Neurosciences, Volume 30, Issue 10, October 2007, Page 489

Cotman, C., Berchtold, N., Christie, L. (2007). Exercise builds brain health: key roles of growth factor cascades and inflammation: Trends in Neurosciences (2007) 9, 464–472. http://www.sciencedirect.com/science/article/pii/S0166223607001786

By: Alexander Hancock

 

Proper Spotting Safety and Techniques

Weightlifting can be very dangerous without the ability to properly spot a lifter. It is essential that proper spotting techniques are applied in the gym in order to minimize any risks of injury.

Spotting Safety

When working with heavy weights, SRC Personal Trainer Tim, recommends using a spotter to help decrease the risk of serious injury. Research indicates that injuries that occur while lifting weights can be reduced through more education, equipment warnings and proper spotting techniques.

Spotting Techniques

1. Spot at the lifter’s wrists instead of the elbows, especially if the lifter is using dumbbells.  It is unsafe to spot at the elbows because the elbows could flex and cave inward, which may result in the lifter losing control of the weight. (Particularly during the Dumbbell Chest Press, Incline Dumbbell Chest Press and Dumbbell Overhead Press)

2. When spotting the Barbell Squat exercise, the spotter should be behind the lifter and place his/her upper arms underneath the lifter’s armpits. The spotter should maintain a split stance, similar to a lunge position, with their dominant leg in-between the lifter’s legs. This would provide the lifter with more safety in case they lose control of the weight. Additionally, the spotter can have a stance with feet shoulder width apart.

3. Use multiple spotters when the amount of weight used in the exercise exceeds what a single spotter can safely lift. Two spotters will stand on opposite sides of the barbell. If necessary, the spotters will assist the lifter in completing the movements by lifting the ends of the barbell until he/she is able to finish the exercise.

4. Never take the weight away from the person unless he/she is in immediate danger of dropping the weight. A proficient spotter provides just enough assistance for the lifter to successfully complete the lift.

5. When spotting the Barbell Bench Press, the spotter should always use an alternating grip (overhand and underhand grip).

Lombardi V, Troxel R. U.S. Injuries and Deaths Associated with Weight Training; Med Sci Sport and Exer. 2003, 35 (5).Krause SJ. Behavior Modification. In: Clark MA, Lucett SC, Corn RJ, eds. NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins; 2008: 465-475 Cappuccio R. Professional Development. In: Clark MA, Lucett SC, Corn RJ, eds.NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins; 2008: 477-494

Proper Squat Technique

SRC Personal Trainer, Natalia Fernandez, enjoys performing squat exercises. There are a variety of ways to perform a squat. According to National Academy of Sports Medicine, one way of executing a proper squat should be with feet shoulder-width apart, toes pointed forward with your back straight. Squeeze the glutes* and pull the shoulder blades toward the spine. Keep eyes forward and maintain a neutral head posture. Push the feet apart as if you’re trying to spread the floor, then descend as though you're sitting in a chair; knees should track in line with toes, keeping the weight on the heels.

 

*Gluteus Maximus, Medias & Minimus or AKA butt, booty…

— Natalia Fernandez, NASM CPT

Pre- and Post-Workout Fueling

Pre-workout: Before a workout, carbohydrates should be consumed in order to fuel your body and fill up glycogen stores. You should try to eat 1 to 3 hours before a workout, depending on your body type and the size of your meal (AND, 2014).

Post-Workout: After a workout, carbohydrates should be consumed due to your glucose stores having been depleted. Your meal may also include a bit more protein to help rebuild and repair damaged muscle tissue (SCAN, 2013). Be sure to get your post workout snack or meal in 15 to 45 minutes after your workout. 

Fuel Examples

Pre

  • A peanut butter and banana or PBJ sandwich
  • Greek yogurt with berries
  • Oatmeal with low-fat milk and fruit
  • Apple and peanut or almond butter
  • Handful of nuts and raisins (two parts raisins: one part nuts)

Post

  • Fruit (banana, apple)
  • Crackers with some string cheese
  • Chocolate milk
  • Turkey sandwich with whole grain bread and veggies

By: Christina Bowen, Certified Personal Trainer 

 

 

Warming Up Before Running the Red Ring Courts

Basketball is a high-intensity dynamic game, so it is imperative that the warm-up is reflective of the activity to be performed. If you don’t warm up properly before entering a full-speed basketball scrimmage, it puts you at risk for injury and causes a decline in performance.  A proper warm-up can prepare us for competition in a variety of ways.

A proper warm-up consists of two phases:

  1. The general warm-up:
    • Lasts between 5-10 minutes.
    • Used to raise body temperature, increase blood flow to working muscles, increase respiration rate and increase temperature of deep muscles.
      • Achieved  through slow continuous activity such as jogging or skipping. One can also work on dribbling skills during this period of jogging.
  1. The specific warm-up:
    • Lasts between 8-12 minutes.
    • Comprised of dynamic stretching, that will take the individual through all of the ranges of motion used during competition.
    • Prepares the individual to perform all of the moves that he/she will use in a game.
      • Achieved through performing dynamic movements similar to those used when playing basketball, such as side shuffles and back pedaling/ forward running. Side shuffling is important because it replicates the defensive slide and dynamically stretches the inner thigh. Back pedaling/forward running is important because these are two critical movements of basketball and almost all sports. These movements dynamically stretch the anterior and posterior thigh.

A proper warm up should gradually increase in intensity, and consist of movements directly related to the type of activity that is being prepared for. So, the next time you are thinking of playing basketball at the SRC, engage in a proper warm-up beforehand and your play will surely benefit.

By: Chris Balam, B.S., CPT

Baechle, T. (2008). Warm-Up and Stretching. In Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics.

No more Sit-ups: Alternative Ab Workouts

We tend to skip core and ab workouts; maybe because we are tired of the same old sit up routine. You have a reason to be tired of them. Dr. Stuart McGill, a man at the forefront of fitness and spine strength suggests, “Repeated bending of the spinal discs is a potent injury mechanism.” This means that those sit-ups may actually be hurting you more than helping. Surely, you have heard of a plank and side plank, two of the most effective ab workouts. Personal Trainer, Thomas Castro, enjoys these different ab workouts that are a little more fun and just as effective:

Suitcase Carry
Pick up one Dumbbell and walk for about 20 feet, turn around and come back. Your aim is to remain upright and keep your shoulders down and back. You should feel this start to burn in the abs on the opposite side of the dumbbell.

Farmers Carry
Instead of picking up one, grab two! As the dumbbells try to bring you down and make you fold like a leaf, remain strong with upright spine, shoulder down and back, and abs tightened.

Paloff Press
For this, you will be using one of the pulley systems. Set the pulley about chest height and grab the handle with two hands. Bring the handle out to the middle of your chest and simply press outward away from you. Tighten abs and resist the rotation. Perform this for 30 seconds and switch sides. As shown below.

Reference: McGill, SM. Core Training: Evidence Training to Better Performance and Injury Prevention. (June 2010). National Strength and Conditioning: Strength and Conditioning Journal Volume 32, Number 3. 

Pre-habilitation

Pre-habilitation — “pre-hab” for short — is an exercise therapy program started at least six weeks before surgery. It’s a new concept for people who aren’t familiar with surgery or rehabilitation. Rehabilitation is the act of restoring something to its original state, and in this case refers to restoring normal body function after having surgery. So why wait to rehabilitate? Personal Trainer, Bernie Guzman, recommends starting your pre-habilitation program prior to surgery because there is a higher level of function and no pain. In addition, research suggests that those who did not exercise prior to surgery did not recover as quickly. The benefits of exercise before surgery are very clear: the more you can do for yourself physically before surgery, the better off you will be. More information.

Reference: Santa Mina, D., Clarke, H., Ritvo, P., Leung, Y. W., Matthew, A. G., Katz, J., ... & Alibhai, S. M. H. (2013). Effect of total-body prehabilitation on postoperative outcomes: a systematic review and meta-analysis. Physiotherapy

Weights Versus Machines

Personal   Trainer Brandon Nate is often asked about the difference between strength machines and free weights. He took some time to share the benefits of each.

Strength machines are great for beginners, don’t require a spotter, isolate major muscle groups and increase the stabilization of joints. On the other hand, free weights increase the use of core muscles, increase the calories burnt, use range of motion, allow progression and regression of exercises and are good for advanced users who seek creative workouts.*

The bottom line is, if you’re working out, your muscles are benefitting. What you should use depends on your preference and workout experience.

*The following sources were used to gather this information:
Baechle, T. R. and Earle, R. W. (2008). Essentials of strength training and conditioning. Champaign: Human Kinetics.
Clark, D. R., Lambert, M. I., and Hunter, A. M. (2012). Muscle activation in the loaded free barbell squat: A brief review. Journal of Strength and Conditioning Research. 26(4). 1169-1178.
National Strength and Conditioning Association (2008). Exercise technique manual for resistance training (2nd ed.). Champaign: Human Kinetics.

 

Food Fuels Your Workout

It is common for gym regulars to refrain from eating prior to exercising. Personal trainer Eugene Oktyabrskiy took the time to explain why it is important to fuel your body with food before your workout. Exercising on an empty stomach is counterproductive and dangerous. It can cause low blood sugar, leading to hunger, nausea, elevated heart rate, lightheadedness, blurred vision, feeling faint, premature fatigue, and the inability to perform exercises at your maximal level.

To avoid these symptoms you should consume a carbohydrate-rich snack or meal, preferably with a small amount of protein before exercise. Examples of good foods to eat are yogurt with granola, a peanut butter and jelly sandwich, fruit with cereal and milk, or a meal replacement bar. For more pre-workout meals, check out this information sheet from the American Dietetic Association.*

For more nutrition information and personalized dietary advice, schedule your free appointment with one of our Peer Nutrition Counselors (PNC) by calling 818-677-5492 or 818-677-3666. Visit our PNCs here at the Fitness Desk in the Bryan Green Matador Training Zone, in the Klotz Student Health Center, or in the Living Well Lounge.

*The following sources were used to gather this information:
ADA. (2009, April). Eating before exercise. Sports, cardiovascular and wellness nutrition, (3), Fact Sheet. Retrieved from www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Eating_Before_Exercise_Apr09.pdf
Clark, D. R., Lambert, M. I., and Hunter, A. M. (2012). Muscle activation in the loaded free barbell squat: A brief review. Journal of Strength and Conditioning Research. 26(4). 1169-1178.
National Strength and Conditioning Association (2008). Exercise technique manual for resistance training (2nd ed.). Champaign: Human Kinetics.

 

Stretch Your Hip Flexors

Stretching feels good and is beneficial. It improves your range of motion, reduces your risk of injury, decreases muscle soreness, improves posture, and relieves stress.

Stretching your hip flexors is important to keep your hips aligned and maintain flexibility. These muscles bend your legs at the hip joint and are flexed when you sit. Long periods of sitting make your hip flexors tight and reduce your range of motion. This affects hip alignment, which causes poor posture. When your hip flexors are too tight, your body may recruit alternate muscles, leading to poor exercise performance. Lengthen your hip flexors to return to proper alignment and muscle recruitment with the following stretch:

Step into a lunge position. Keeping your upper body straight, tuck your hips underneath your torso and squeeze your buttocks. As you lean forward, lift your heel of your foot off the ground, bending your front knee. You should feel the stretch in the crease of your upper thigh of the back leg. Hold the stretch for 20 to 60 seconds, until tension is felt. Switch legs to stretch the opposite side. *

*The following sources were used to gather this information:
Miller, Sarka J. "Passive Hip Flexor Stretch." Livestrong.com. Livestrong.com, 14 June 2011. Web. 16 Nov. 2012.
http://www.livestrong.com/article/377771-passive-hip-flexor-stretch/ 
Walden, Mike. "Benefits of Stretching." Benefits of Stretching. Sportinjuryclinic.net, n.d. Web. 17 Nov. 2012.
http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/benefits-of-stretching 
Clark, D. R., Lambert, M. I., and Hunter, A. M. (2012). Muscle activation in the loaded free barbell squat: A brief review. Journal of Strength and Conditioning Research. 26(4). 1169-1178.
National Strength and Conditioning Association (2008). Exercise technique manual for resistance training (2nd ed.). Champaign: Human Kinetics.

Avoid The Plateau Effect

Some people who start resistance-training programs for the first time see results fairly quickly. Oftentimes, the progress of the results can slow down or remain the same. In fitness training, this is called a plateau effect and personal trainer Nick Dillon shares how to avoid it.

Dillon has found that people often adopt an exercise routine and never stray from it. However, sticking with one specific routine will not work forever. If you are performing any weight lifting workouts and you use the same exercises, in the same order, with the same amount of repetitions and weight, your body will eventually get used to this routine, leaving no opportunity for muscle growth. There is a principle in training called the overload principle, which suggests that the intensity of the workout or certain exercises must increase gradually for results. This can be done in several ways by using different variables when designing your exercise program. These variables include the frequency, intensity, duration and type of exercise. Adjusting these variables each time you work out will stimulate faster muscle growth and give you a better chance for progression.* To learn more about how to avoid a plateau, sign up for a Fitness Evaluation at the Bryan Green Matador Training Zone.

*The following sources were used to gather this information:
Whaley, M., et al. (2006). American College of Sports Medicine: Guidelines for Exercise Testing and Prescription. (7th ed.). Philadelphia, PA: Lippincot Williams & Wilkins.

Combine Cardio and Resistance Training for Optimal Results

Research suggests that every hour spent exercising extends your life by two hours. Charles Tobin, personal trainer, explains how to optimize your workout by combining cardio with resistance training.

Tobin says that aerobic exercise is beneficial because it increases the muscle’s ability to use fat as a source of energy, makes your heart stronger, increases your level of available energy and improves mental sharpness. Resistance training, on the other hand, helps trigger the release of natural hormones in the body that create muscle, increases strength and overall lean body mass in the body, and strengthens bones.

The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations for cardio can be met through 30-60 minutes of moderate-intensity exercise five days per week or 20-60 minutes of vigorous-intensity exercise three days per week. For resistance training, adults should train each major muscle group two or three days each week. For each exercise, 8-12 repetitions improve strength, 10-15 repetitions improve strength in middle age and older adults beginning exercise, and 15-20 repetitions improve muscular endurance.

*The following sources were used to gather this information:
Hatfield, Frederick. Fitness: The Complete Guide. Edition 8.6.6. Carpinteria, California: International Sports Sciences Association, 2011. Print. 
Young, Andrew J. (2011). ACSM Issues New Recommendations on Quantity and Quality of Exercise. Medicine & Science in Sports & Exercise. 43(7), 1135-1378.

Find Your Inspiration

Personal Trainer Lewi Rosure hasn’t always had an easy time maintaining his weight. He took time to share his personal wellness story and how he found his inspiration to get fit:

“As a child, I always remained active so I never thought of myself as someone who could be overweight. After high school, I started gaining weight and eventually reached 210 lbs, but I thought nothing of it. Sadly, I was in denial. I was unhealthy. At 5′4″ I wore a size 40 pants, XL shirts and was told by my doctor that I had pre-hypertension. It was so bad that I would be out of breath just walking around the neighborhood. It was not until I got to CSUN and into the Kinesiology program that I realized that I needed to make a change. I reminisced about my days in high school playing football and knew I could get back in shape. I was inspired to make a change to become healthier.”

“I began my journey and everything seemed clear after watching an infomercial about an exercise trend, which consisted of high intensity interval training exercises. Inspired by this type of workout, I was motivated and ready to go. The workouts were challenging, but fun. Week after week, I put aside an hour of my day to make sure that I could fit exercise into my schedule and week after week I began to lose weight. Sometimes, all you need to do is make that time to work out. Of course, exercise was not the only solution. Becoming healthier required me to eat healthfully. So I followed a nutrition program and in a little over two months, I lost 40 pounds.”

“I’m not here to boast about my journey. I want to provide insight on how beneficial finding your inspiration to exercise can be and how you can stay motivated.”

Exercising, simply put, is moving instead of sitting. So, how can you find that motivation to work out? Many individuals who want to get started or continue to work out often contemplate about how and why it is good for them, but sometimes that is not enough. What individuals need are external or internal motivators to get them started, such as stress-relief or the ability to walk around campus without getting tired.

Make sure to set realistic short term goals so that you know you are making progress and will not become discouraged. This might involve losing a pound or two every week. Remember, slow and steady wins the race. Do something active that you enjoy like hiking, playing sports, or swimming. Or try a Group Exercise class, like Rosure’s TRX Suspension Training and bootcamp classes each week. When you start to think of yourself as someone who exercises, that will eventually become your identity. So, what’s your inspiration?

*The following source was used to gather this information:
Andrew, L. (2013). Why is it so hard to exercise. WebMD. Retrieved from http://www.webmd.com/parenting/raising-fit-kids/move/motivated-to-exercise?page=1

Eccentric Contractions

When you do resistance training, keep in mind that every part of the workout should be active. The eccentric, lowering, or lengthening phase is usually neglected. Personal Trainer, Carlos Gonzalez, says you can benefit more from weight training and see muscle growth and increased strength by the eccentric phase. Avoid simply dropping your weights after lifting them by slowing their descent.

For example, when you do a bicep curl, you will pull the weight toward your shoulder. To really work those biceps, try counting to three as you slowly lower the weight in the eccentric contraction.

*The following source was used to gather this information:
Prentice, William E (2011). Principles of Athletic Training. New York: McGraw-Hill Companies. Print.

Jump Start Your Cardio

Do you get tired walking up a flight a stairs? Do you get out of breath walking across campus? Carlos Gonzalez, SRC Personal Trainer suggests that you work on improving your endurance, which will help improve your overall fitness. He recommends using the turf field for a fun run. The turf field is approximately a quarter mile per lap. This means that in just four laps you can run your daily mile while having fun in the sun. Are you new to running? Try walking up the long straight and jogging the shorter sides. Slowly build up on your mileage until you can run or jog the entire time. Remember to start out slowly and keep at it because consistency is key.

Refer to the chart below for an example to help track your weekly progress:

Laps Completed: 1 (0.25 miles)
Days Per Week: 4
Weekly: Week 1

Laps Completed: 2 (0.5 miles)
Days Per Week: 5
Weekly: Week 2

Laps Completed: 3 (0.75 miles)
Days Per Week: 5
Weekly: Week 3

Laps Completed: 4 (1 mile)
Days Per Week: 5
Weekly: Week 4

By Carlos Gonzalez, B.S.