Exercise as Stress Relief Not More Work

Fitness Tip: See exercise as a stress-releaser - A simple shift in attitude can do wonders for your stress levels. If you've had a long, hard day at work, exercise is something to LOOK FORWARD TO relieve your stress and revive yourself.

If you are able to make your fitness a place to release stress and rejuvenate it can and will help you clear your thoughts, get perspective, and otherwise manage lifes issues more productively.

Exercise of the day: Ball Russian Twist - The Ball Russian Twist is an advanced core exercise that helps you build strong and toned side abdominal muscles while taking advantage of working other stabilizer muscles from using the fitness ball.
Click Here to see it in action!

Sincerely,

Greg Finch
A.C.S.M. c.P.T.
FORM - Training & Fitness
greg@formandfit.com
myformcoach.com

Focus on Flexibility

Last week I was in the ocean on one of the Central Coasts more beautiful days.  A wave popped up, I turned to drop in, I started to make my bottum turn and I felt that always unwelcome ting in my calf.  The dreaded cramp!  Since I was on my second hour in the water at least my session wasn't cut short.  That time in 53 degree water and with some dehydration setting in a cramp is not that uncommon.  But it got me thinking about my own flexibility routine and that of my personal clientele.  Hence this weeks topic.   Feel free to reply with questions you have on your own flexibility program.  Click here to see illustrations and description of some common and effective stretches. Let's start with a definition of flexibility: The ability of a joint to move throughout its full range of motion without any muscular or structural restriction. The main goal  is to obtain a degree of flexibility throughout the body that is equally balanced.  A very important aspect of flexibility is that it must be balanced functionally when performing a task. This means that there is a balance between having flexibility and stability.  There are many types of stretching techniques some of the more utilized are listed below.  Static and Ballistic Stretching  Static stretching is then the muscle is lengthened slowly (to inhibit firing of the stretch reflex) and the stretch is held for 15 to 25 seconds. As the position is held, the muscle gradually lengthens allowing for the stretcher to stretch the muscle further. Ballistic stretching is performed using rapid bouncing movements to force the target muscle to elongate. This type of stretching is not recommended because it generally elicits a myotatic stretch reflex which will leave the muscle shorter than its prestretched length.  Passive and Active Stretching Passive stretching is administered to the stretcher by a trainer, workout partner, etc. The person being stretched allows the trainer to move the body part being stretched to gain greater range of motion. Passive stretching is used to increase flexibility at the extremes range of motion, as in gymnastics, ice skating, and martial arts where maximum flexibility is required for performance.  Active stretching is when that the stretcher is doing the work instead of having a trainer or workout partner assist them. Active stretching is generally considered safer than passive stretching because the stretcher controls the force and duration of the stretch.  PNF Stretching PNF (Proprioceptive neuromuscular facilitation) are stretching techniques that are done passively or as active assisted stretches. The two main types of PNF stretching are hold-relax and contract-relax.  Hold-relax Hold-relax is very beneficial when the range of motion is extremely limited or if active movement is not available because of muscle weakness, pain, or injuries. Example: The stretcher holds his or her limb at its lengthened range of motion and isometrically resists a trainer's attempt to move the limb into a deeper stretch of the target muscle. The stretcher then relaxes and the target muscle will actively lengthen.  Contract-relax This type of stretching technique combines isotonic and isometric methods. A trainer moves the limb of the stretcher passively to the point of limitation. He then instructs the stretcher to try to move his limb against his resistance. The trainer resists but allows the movement of the limb. After several rounds of this method, the stretcher will have a greater range of motion for that particular target muscle.  Facilitated Stretching Sequence Facilitated stretching is active-assisted stretching that uses both active motion and isometric methods to improve flexibility. 1. Actively lengthens the target muscle. 2. Isometrically contracts the target muscle. 3. Actively lengthens the target muscle again. Recommendations for safely increasing and improving your joint flexibility  Know your body's anatomy, its limitations, and any past injuries. Learn the correct way to stretch through research or hiring a professional trainer. Always warm up before attempting any stretching.  Once a muscle is warmed up, it will be easier for the muscle to be stretched. The majority of all stretching should be done after an activity is completed.  Always stretch one muscle group at a time. When performing your flexibility program, never try to overstretch or force the muscle to stretch beyond its natural range of motion.  Stretching can be done anytime you feel the need to stretch. This can take place before, during, and after your golf game.  A consistent stretching program will not only add distance to your golf game, it will also help in preventing injuries.  To get some specific help and a personalized flexibility program Click Here.  Have a Great Day of Fitness.

Greg Finch
A.C.S.M. c.P.T.
FORM - Training & Fitness
greg@formandfit.com
FORMANDFIT.com

Don't get caught in the Cardio rut

Try something new in your cardio routine! Besides being a great cardio workout, a rowing machine uses many different muscle groups including abs, back, chest, arms, hips, glutes and legs. Remember to start slow, strap in your feet, draw in your abdomen and maintain good posture throughout the movement.

With the beautiful outdoor resources we have available on the  Central Coast take your new cardio a step further.  Get out and go kayaking.  With numerous rental choices right on the Morro Bay Embarcadero, professional guides to show you the ropes, and tremendous weather lately nows the time to try something knew.

To get ready for this new activity try the exercise of the week below to get your shoulders and arms in paddling shape.

Ball Band Chest Press Advanced - The Ball Band Chest Press Advanced exercise, really challenges you as you stabilize yourself on one leg using your fitness ball as you work your entire chest region with exercise bands.
Click Here to see it in action!

Have a great day of Fitness,

Greg Finch

FORM & Fitness

info@formandfit.com

805.715.3676

Water, Water, Water

Drink a bottle of water before you eat - Carry a bottle around with you all day. If this isn't a habit you have acquired, fill a bottle about an hour before dinner and sip away. You will eat less because you feel full. It's that simple. 

Some Quick Hydration Info.  Analysis of various studies by Kleiner, Susan M., Journal of the American Dietetic Association. Feb. 1999 v99 i2 p200 (7)

·  Women who drank more than 5 glasses of water a day had a 45% decreased risk of colon cancer vs those who consumed 2 or fewer glasses per day

·  Risks for breast cancer were reduced by 33% for premenopausal women and 79% for post menopausal women. 

·  75% of the body is made up of water

·  80% of the brain is made up of water

·  75% of the muscles are made up of water

Exercise of the day: Ball Incline Dumbbell Press - The Ball Incline Dumbbell Press will tighten and tone your upper chest region with the effectiveness of free weights and also the additional benefits of using a ball, while working your small stabilizer muscles.
Click Here to see it in action!

Have a great day of exercise,

Greg Finch

getfit@formandfit.com

805.715.3676

Persistence Pays Off

Persistence! - Skip this step and you'll never achieve permanent results. A recent 10 year study showed significant evidence that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

 

While much more studies are needed to find any definitive proof on measured success, this study does provide important information on how to approach your fitness plan.  CONSISTENCY, even if it is at a modest level can provide a fitness base for improving overall health.

Exercise of the day: Band Upright Row - The Band Upright Row will develop strong shoulder muscles as you use these versatile exercise bands while traveling on the road or in the comfort of your home gym.
Click Here to see it in action!

 

Have a great day of exercise,

 

Greg Finch

getfit@formandfit.com

805.715.3676