Exercise – Page 4

Why Your Knees Hurt Squatting And 3 Alternatives To Keep Your Knees Healthy

This is a guest post from Kevin Yates, founder of Yates Performance Training, and new blogger over at Post Rehab Exercise. Check out his new site, read the article below, and then watch the video to the right. Thanks Kevin!

Just because your knees hurt squatting doesn’t mean that squats are a bad exercise. In fact, squats and lunges have gotten such a bad reputation for causing knee, hip and lower back problems when this is absolutely not true.

In this post I will share 3 alternatives to eliminate knee pain squatting but before I get there you need to know why squats hurt your knees.

In nearly a decade of working with clients who have had issues such as back pain, lower back fusion surgery, knee pain, meniscus surgery, acl reconstruction, knee replacements, hip replacement surgery and other nagging injuries I have yet to see any indication where squats were directly responsible for knee pain or back injuries.

The truth is that knee pain during squats is almost always the result of doing the exercises incorrectly. Squats will not hurt your knees if you do them correctly. But, most people do not perform them correctly even if they think they do.

Mistakes That Make Your Knees Hurt

Below are the most common mistakes I have identified in individuals whose knees hurt squatting. Just one of these mistakes is enough to feel knee pain during squats:

Weight on the toes: This happens a lot when using too much weight which tends to pull your body too far forward. Other times it’s simply a lack of awareness of how to distribute one’s body weight.
Knees moving forward while squatting: This is another common example of using too much weight. It can also be the result of the quadriceps (thigh muscles) overcompensating for weak glutes.
Thigh and lower back muscles doing most of the work: This happens when the glutes and hamstrings are weak. When you lack proper hip strength muscle imbalances often result in the quadriceps and lower back over working. This is one of the main reasons for knee pain during squatting.
Glutes and hamstrings are weak: These muscles need to be properly strengthened in order to eliminate knee and lower back pain.
Trunk collapsing too far forward: This is a sure-fire sign of weak core muscles and/or quadricep and lower back overcompensation. Typically, weakness in the abdominal and hip muscles are the problem.

Now that you know why your knees hurt squatting we can focus on 3 simple guidelines and alternatives you can use to get rid of painful knees and use squats to strengthen your core and hip muscles.

In the video below I share some unique tips to use so you’ll eliminate knee pain during squats. And at 3:38 I reveal a powerful tip to strengthen your hips almost nobody knows about.

3 Squat Alternatives

Static squat: teaches the basic technique of squatting. To do this stay back on your heels and slowly descend into a half squat position and hold. The goal is to focus on using your glutes and hamstrings and not just your quadriceps (thighs). Once you master this it’s time to move on to some progressions listed below.
Dumbbell deadlifts: an easier option rather than using a barbell because barbell deadlifts pull you forward which can make it harder to stay back on your heels. The difference when using dumbbells is that the dumbbells stay at your sides and don’t have as much forward pull which makes it easier to maintain proper technique
Dumbbell front squats: these help you maintain a more upright trunk because the weight of the dumbbells has a slight forward pull to it which makes you counter balance by remaining upright. You’ll automatically pull yourself to a more upright position to even out the load.

So, what do you think of this post? Anything you disagree with? Any tips of your own that you think should be included? Let us know in the comments below.

Get A Personal Trainer: In A Group, On The Phone Or On The Internet?

By Peter 1 Comment

photo credit: jontunn

When working out and trying to lose weight, one struggle that many often run into is that they aren’t able to get themselves properly motivated, and they just don’t have all the information they need. You know you want to get fit, and you’re ok with exercising and eating right to make that happen, but you just don’t know where to start!

Many people find that using a personal trainer is a good way to keep themselves accountable and to make sure they’re doing things that will further their goals. The problem is that a lot of the time getting a personal trainer can be prohibitively expensive.

In the last few years finding a personal trainer over the internet or getting training sessions over the phone has become more popular. From the LA Times:

Now there’s training via Internet and the phone. Such coaching has become enormously popular in the last few years, spawning a mini-industry of tailored but flexible workouts. Some programs offer customized, downloadable regimens based on an online questionnaire, with little or no trainer interaction; others provide extensive one-on-one phone coaching.

Finding a personal trainer may still not be an option, but things like getting small group fitness training are now options as well.

Another option is small-group training, in which two to five people work with a trainer at once. It’s less expensive than one-on-one workouts and a good way to learn how to strength train properly.

When choosing a program, the key is to know thyself, says Margaret Moore, chief executive of the online coaching site Wellcoaches: “Some people want more of a relationship, while others are more into technology.”

So there are more options than ever to find a trainer, or training regimen that is perfect for you. Just remember:

Make sure the trainer has current certification from a reputable organization such as the American College of Sports Medicine, the American Council on Exercise, the National Academy of Sports Medicine or the National Strength and Conditioning Assn.
Make sure your trainer is a good fit for you. If you don’t click personally, you may want to work with someone else.
Make sure you know what you’re getting for your money.

Fitness Sites That Tailor Workouts For You

There are a ton of sites out there that offer some good options in tailored workout plans, or personal training. Here are a few:

Workoutsforyou.com: One appealing feature of this site is the varying levels of training programs, from the bare-bones “Access for You” plan with non-customized workouts and the exercise demo library, to the “Extras for You” program, with custom cardio and strength-training workouts and weekly trainer e-mails.
Wellcoaches: Clients are matched to coaches who will best meet their needs, and counseling via phone and Internet is done with a holistic approach, tackling other issues such as stress and goal planning; has a partnership with the American College of Sports Medicine.
Global Health & Fitness: Members are assigned to their own trainer, plus get personalized training and nutrition programs, fitness videos, podcasts and 24-hour access to the site’s experts.
Plus One Active: The site offers workout plans, goal tracking and access to trainers. Trainer bios are online, allowing potential members to see their backgrounds and qualifications.

Have you ever worked with a personal trainer? Was it a beneficial experience for you? Tell us about it in the comments.

Things To Avoid While Working Out So You Won’t Get Hurt

By Peter 6 Comments

photo credit: Erik Charlton

After having an injury in the summer of 2007 to my rotator cuff while involved in some strenuous exercise, I realized just how important it is to be careful when you’re working out so that you can avoid injury. If you don’t take precautionary steps, you can end up injuring yourself like I did, and find yourself on the sidelines for weeks, or even months. And then where will you be?

An article on MSNBC this week talks about some fitness faux pas that many people make when working out that can lead to injury. Here they are – try examining your own situation to see if you’re doing any of these:

Not using the right gear: A lot of people will often not use the right equipment when working out, which can lead to injury. Things like not wearing a helmet when riding a bike or roller blading (A study by the Insurance Institute for Highway Safety showed that 92 percent of bicyclists killed in 2007 reportedly were not wearing a helmet), or not wearing shin guards when playing soccer. Even wearing the wrong type of shoes while running can lead to an injury. Make sure to use the necessary safety gear, and fitness equipment when working out.
Not paying attention to instruction: Many people when they first start playing a sport – or using a new piece of fitness equipment – will try to engage in the activity without first learning how to do it. Not playing tennis correctly? You can get tennis elbow. Not using a piece of weight lifting equipment correctly? You can easily strain a muscle or hurt yourself in other ways. Get some instruction from a personal trainer, a tennis coach or other professional to make sure you’re doing it right!
Overdoing it: This is particularly a risk for those not used to exercising – couch potatoes just getting back into exercise. Instead of overdoing it, ease yourself back into an exercise routine gradually to avoid injury, health problems, etc. Overdoing it can also be a risk for more experienced fitness aficionados. Exercising too hard day in and day out can be harmful to your body and lead to “overuse injuries”. Try alternating hard workouts and easier workouts to stay healthier.
Not varying your routine: If you do the same workouts and exercises day in and day out, it can lead to overuse injuries and muscle imbalances. Instead of running every day, try throwing in some alternate exercises like a workout tape or mountain biking. Cross training is a good idea!
Overexposing yourself to the elements: If you’re going running outside in the winter, make sure you dress appropriately with a first layer of moisture wicking clothing, as well as making sure to wear gloves and a hat. Not doing that can lead to illness. By the same token make sure to stay hydrated in warmer weather, wearing clothing that is conducive to cooling you down. Sunscreen is also a good idea.

Some good ideas to take into account to help you avoid injury.

If I had been more careful and listened to instruction, I may have avoided my rotator cuff injury. The injury happened because I wasn’t using proper form while lifting some heavy weights. That allowed me to get off balance, and to tear the rotator cuff. If I had used proper form I wouldn’t have been on the sidelines for 4-5 months while it healed. I’ll be more careful next time.

Have you ever had a situation where you injured yourself because you weren’t being careful, using the right equipment or weren’t using common sense? Tell us about it in the comments.

Working Out When Sick: Is It A Good Idea?

By Peter 3 Comments

These last few months have been tough ones on my diet, and on my exercise regimen. It seems like every time I get motivated and start working out, something will blindside me and I get short circuited. This year it has mostly been because I’ve been sick off and on for a good part of the year. In fact, right now I’m coming off of being sick for over a week with an ear infection, pink eye and a sinus infection. Not fun!

The Center For Disease Control estimates that during flu season up to 20 percent of Americans will suffer from the flu. That’s a lot of people getting sick!

One thing I’ve been curious about through all this sickness was whether or not it’s a good idea to work out when you’re sick, or whether you should put a hold on exercise until your body has recuperated.

An article on CNN.com gives one expert’s opinion on whether or not you should exercise during illness:

At least one expert says that if you think you’re coming down with a cold or the flu you should probably skip your daily workout.

“I tell people to listen to their bodies. If they are sick, their body is telling them something is wrong.” said Dr. Rick Kellerman of the American Academy of Family Physicians.

Even though it may be tempting to not break an exercise routine, working out may actually prolong the illness,” Kellerman said. And, in rare cases “viruses can damage heart muscles,” he added.

Kellerman said it is a myth that you can sweat out germs and toxins. He acknowledges that “low levels of exercise increase endorphins and benefit the body, but an intense workout that creates high levels of endorphins can wear down the immune system.”

In other words, “Don’t count on endorphins to heal you,” he said.

So working out when you’re sick can actually be bad for you in some cases, and may even prolong the illness. Some low level of exercise is probbably ok, and may benefit the body, but intense workouts probably aren’t a good idea.

So when should you, and when shouldn’t you exercise?

Kellerman advises his patients to skip their workout if they have a fever. It puts too much stress on the heart, which already is beating faster because of the higher body temperature. If you’re suffering from chest congestion, coughing and shortness of breath, he said, you also shouldn’t work out. And exercising with a stomach ache will probably make you feel worse, he added.

But if you have the sniffles and milder symptoms of a cold, moderate exercise is probably OK, Kellerman said.

Only have the sniffles and a head cold? You’re probably alright for some moderate exercise. More severe? Hit the sheets and rest up!

So a couple of things to remember:

Have the flu, a fever or coughing or shortness of breath? You’re probably better off not exercising
Have a slight cold or a runny nose? You’re probably fine with some light cardio. It may even help a little. Don’t overdo it though!

Have you ever exercised while sick? How did it affect you? Let us know in the comments.

The First Few Weeks Of Working Out Are The Hardest

By Peter 5 Comments

photo credit: ericmcgregor

Time To Jumpstart My Weight Loss

After the new year hit, I made a goal that I was going to start working out again 6 days a week, and that I was going to lose the final 30-35 pounds that I’ve been wanting to lose. I’ve lost 20 already, but I still have that nagging 30 left to drop.

Over the years I’ve begun to realize that when you’re beginning a workout program, one of the hardest things to do is just to start, and then to maintain your activity over the long haul.

I’ve never had a hard time starting a workout program, I’ve done lots of those. I’ve always had a problem completing or maintaining a regular workout schedule. The first few weeks of working out are always the hardest. Once you’ve been doing it for 3-4 weeks it starts becoming more of a habit.

Yesterday I restarted my 6 days a week workout schedule. I have to tell you I was dreading it. I was happily content being a couch potato that last few months. The problem is, my waistline was starting to show it, and I had to get moving again.

First Two Days Of Working Out

Last night I went running for the first time in months on our nearly new treadmill that we bought last spring. I set it to do a high intensity cardio workout running about a mile and a half varying speeds and inclines anywhere from 3 mph and 1 incline all the way up to 5 incline and 6.5 mph.

It was pretty hard jumping back in after all these months, but once I got going, it felt really good. I started to remember how good it feels to workout. How you can feel your muscles pumping, and sweat starting to pour down your brow, and getting into rhythm with the music.

It wasn’t my best workout ever, but it was a good re-start.

Tonight I did my upper body weight workout. I did sets of 12, 10, 8, 6 and two sets of 12 for my pecs, shoulders, triceps, back and biceps. One thing I’ve noticed is that when you haven’t lifted for a while, you usually will get pretty sore the next day. Your body takes a while to adjust. So I’m expecting some soreness tomorrow.

So, I’m back on the wagon – I’m working out, eating healthier, and I’m sure I’ll knock these 30 pounds out in no time!

What’s your experience in losing weight? Have you found the first few weeks to be the hardest?

Getting Away From The “I’m On a Diet” Mindset

By Peter 1 Comment

photo credit: Celso Flores

2008 was a year filled with ups and downs. My wife was in and out of the hospital a couple of times, and at one stretch was hospitalized for 3 weeks straight with a blood clot. We had tons of other things going on during the year that made it a hard one, and we were relieved to start a new year relatively unscathed.

With the new year beginning I’ve set some goals for myself in the coming year, and one of them is related to my health and fitness. I’d like to lose another 30-35 pounds this year, to get to my desired weight of around 200 lbs. I’ve come close to that goal before, but I’ve never completely reached it.

In 2007 I started my journey towards becoming fit. I started the year at 255 pounds, my heaviest weight ever. I wasn’t happy at that weight, and I knew I needed to lose weight. Since I had turned 30 the year before I began reflecting on my health, where I was, and where I wanted to be. 255 pounds and unhealthy was not what I was shooting for.

That year, 2007, I lost 40 pounds to get down to 215 lbs. I was proud of that accomplishment, but because I wasn’t focused on living and maintaining a healthy lifestyle, I started reverting back to old habits. I started eating out at fast food restaurants again. I started getting a coffee and donut on my way to work. Finally, I stopped working out again.

My problem? I was living from the mindset that there are two ways to live. First, you can live healthy while you’re on a diet. Second, you can live “normal life”. The problem is, if you want to live a healthy life you have to make eating healthy and exercising your “normal life”. It has to become your new paradigm.

This year, my goal is to lose the weight, and to KEEP IT OFF. I want to change the way I view the world so I can get to the point where living healthy is the “new normal”.

How about you? Are you working towards a fitness goal this year? Once you reach your goal will you continue living healthy? How are you training yourself to think about living healthy as the new normal?

Help Track Your Fitness Goals By Using Your Iphone Or Ipod

By Peter 4 Comments

Over the Christmas holiday I got a new Ipod Touch through some work I did for another website. Since my old classic Ipod was stolen a few months back I had forgotten how much I loved having an Ipod. It was useful in so many ways, but then again it was limited for some applications. It was mostly just a music/movie/game machine.

Now that I have an Ipod touch, I’ve realized that it can be oh so much more. It can do email, surf the web, play games, and use custom apps that can help you do anything from keep a shopping list to track your workouts. I realized that the touch can help me fulfill my workout and weight loss goals I’ve set for the new year! What is my fitness goal for the new year? I’ve set a goal of losing 35 pounds by July 1st. Wish me luck!

Helpful Health and Fitness Apps

I’ve downloaded some useful health and fitness apps, and I thought I’d give a quick review of some of my favorites.

weightbot

Weightbot from Tapbots: The weight tracking app is one of my favorite new apps. The app is extremely simple, but has a beautiful design. What does it do for you? You can enter your weight daily through a simple interface, and watch as your weight decreases (hopefully) over time. It’ll show you your BMI, and after you enter your goal weight it will show you a beautiful graph showing your progress, or lack thereof. Basically, it is a great way to motivate yourself. You can also make backups of the data through your wi-fi connection, and in the future you’ll be able to export your weight data. Also, if you want to make sure that no one else views your data, you can lock it with a passcode! Not bad for .99 cents!
Gym Buddy: This app provides a nice way to keep track of your workouts. Define your own exercises, set up your own workouts. Allows you to keep track of your workouts by time, repititions, weight and notes. Also includes a way of tracking your cardio after a recent update. Only $2.99, and a good replacement for a workout notebook.
PushupFu: A while back i was doing the 100 pushups challenge. I’m not doing that right now, but if you enjoy pushups, here’s a fun little pushups app. The application allows you to do pushup training, compete against others, and get scores for your pushups. Hard, but fun! $2.99
Run Chart: This little app allows you to time your run workouts, as well as gives you audible cues as to how long you’ve been running. Set up specific routes in the software and setup goal split times to reach. The software will give you audible cues when those times are reached. Nice little piece of software for $2.99.
Ifitness: A nice fitness app that shows you over 115 different exercises that you can perform, categorized by body region. Also allows you to log your workouts. Affordable as well at only $1.99
Ipump Free Workout: Try out a free workout from Pump One, created by fitness professionals. They’d like to you to buy one of their paid apps, but give the free one a try first. Includes pictures of exercises, logs, exports via email. Can’t go wrong with free.
Fit Phone: Another workout log that helps you keep track of your workouts, and then has some nice graphs to help you see how you’ve been progressing. $4.99
Ishape: Calorie, nutrition and exercise diary. Set weight loss goals, and use the app to help you achieve them. Currently on sale for .99 cents!

So there you go, there’s a handful of good fitness apps for your Iphone or Ipod. They are certainly only a few of the apps that you can use to work towards your goals, and there a ton more waiting for you to discover them at the Apple Apps Store.

Do you have any Ipod or Iphone apps that you’re using to help further your fitness goals? What are they?

Start The New Year Out Right: Ways To Save On A Gym Membership

By Peter Leave a Comment

photo credit: Abdullah AL-Naser

Time to get back on the wagon!

It’s that time of year again where people are making resolutions, vowing that they’re going to lose that 10-20 pounds that they’ve gained during the year.

If you don’t already have a home gym, or a membership at a local club, you’ll probably be looking into joining a club where you can work off the extra pounds. The problem is that most of these clubs aren’t cheap.

According to the International Health, Racquet and Sportsclub Association (IHRSA), the median annual cost for a new gym member is a whopping $775 (This amount is based on a sample of IHRSA gyms.)

Tips for keeping gym costs down

An article I found on smartmoney.com offers some tips to getting a gym membership and keeping it more affordable.

Negotiate: Even if the gym is having a “New Member Drive” with specially-discounted rates, don’t settle for the first offer they give you, says Cedric Bryant, who develops education certification and training materials for the American Council on Exercise. That’s because gyms are eager to get new members. “Many gyms are much more open to negotiating because there’s fierce competition for acquiring new members,” says Bryant. Ask the gym to eliminate its initiation fee or reduce the monthly payments. Or request that they include programs you’d otherwise have to pay extra for. Current members can also try haggling for a lower price. Use more attractive offers from other gyms as leverage to renegotiate your dues, for example. Or ask for any special deals they’re offering to new members.

Tap Into Employer and Insurer Discounts: Even after you’ve haggled your way into an affordable gym membership, you may be able to reap even more savings through special employer- or insurer-sponsored discounts. Often, large companies or unions will offer discounts at a certain gym or reimburse employees for a portion of their membership expenses. To see what’s available to you, contact your company’s human relations department. Insurance companies often offer discounts through their health and wellness programs

Make Sure the Gym Fits: Just because the price is right doesn’t mean the gym is. If the gym isn’t conveniently located to your home or office, has hours that don’t fit yours or is just too crowded, the likelihood of actually using your membership drops dramatically, says Rofling. Before you commit, ask to use the gym on a trial basis to test out its equipment and classes. Most gyms will allow first-time members to do so for around two weeks. (Be wary of gyms that don’t.) Visit the gym during the hours that you’ll be there most. For example, while most gym equipment tends to be free on weekday mornings, it’s common to see lines of people waiting to use the treadmill in the evening. Also, check to see if the gym plan offers the services you want. Prefer to work out in groups? Make sure the membership includes classes and you don’t have to pay extra. Each gym has a different policy, says Rosemary Lavery, spokeswoman for IHRSA.

Track Down Affordable Alternatives): Working out in a state-of-the-art gym isn’t the only way to stay fit. For those strapped for cash, look to local parks and recreation programs for low-cost fitness programs. Also, some local colleges and universities open their gyms to the general public for a small cost, says Bryant. Another option: Try a 24-hour workout center like Anytime Fitness and Snap Fitness that aren’t staffed with personal trainers or much staff for that matter. (You can, however, bring your own personal trainer or the fitness centers can supply one at an additional cost.) Each member has a key card that gives them 24-hour access to the facilities. Membership is cheaper than commercial gyms, but this option is only well-suited for those who know the proper way to work out on their own.

Sign Up for a PassBook: For yoga, Pilates and other fitness enthusiasts, one inexpensive way to gain access to a host of fitness clubs and classes in your area is to buy a PassBook. Sold by the American Health and Fitness Alliance, PassBooks allow consumers to use gyms, yoga, Pilates and dance studios and other fitness facilities without signing up for a membership. PassBooks are available for New York, Los Angeles, Chicago and Houston, and are valid throughout the calendar year. (The number of times you can visit a specific facility will vary.) One book costs $75 plus $4 postage and handling and can be found on the AHFA’s web site or call 212-808-0765.

So there you have it, it’s time to get fit. Now you have no reason not to do it becaues you should be able to fit it into any budget. Want to workout at home? Check out my article talking about building an inexpensive home gym!

Research Shows That Exercise Helps Suppress Your Appetite

By Peter 1 Comment

photo credit: patrick dentler

Have you ever noticed how you don’t feel as hungry after you’ve worked out, or your appetite doesn’t seem as ravenous when you’re exercising regularly? There’s a reason for it! From sciencedaily.com

A vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin, according to a new study. Taken together, the research shows that aerobic exercise is better at suppressing appetite than non-aerobic exercise and provides a possible explanation for how that happens.

The article goes on to talk about how their study showed both types of exercise suppressed appetite, but aerobic exercise to a greater degree:

In this experiment, 11 male university students did three eight-hour sessions. During one session they ran for 60 minutes on a treadmill, and then rested for seven hours. During another session they did 90 minutes of weight lifting, and then rested for six hours and 30 minutes. During another session, the participants did not exercise at all.

During each of the sessions, the participants filled out surveys in which they rated how hungry they felt at various points. They also received two meals during each session. The researchers measured ghrelin and peptide YY levels at multiple points along the way.

They found that the treadmill (aerobic) session caused ghrelin levels to drop and peptide YY levels to increase, indicating the hormones were suppressing appetite. However, a weight-lifting (non-aerobic) session produced a mixed result. Ghrelin levels dropped, indicating appetite suppression, but peptide YY levels did not change significantly.

Based on the hunger ratings the participants filled out, both aerobic and resistance exercise suppressed hunger, but aerobic exercise produced a greater suppression of hunger. The changes the researchers observed were short term for both types of exercise, lasting about two hours, including the time spent exercising, Stensel reported.

The article concludes:

This line of research may eventually lead to more effective ways to use exercise to help control weight, according to the senior author, David J. Stensel of Loughborough University in the United Kingdom

No matter what, regular aerobic and resistance exercise are still a good thing. If you have a hard time suppressing your appetite – a few laps around the block might do you some good!

What Time of Day Do You Exercise?

By Peter 9 Comments

photo credit: James Jordan

One thing I’ve been realizing lately is that sometimes it can be hard to find a convenient time to exercise. We’ve been extremely busy at our house lately, and it always seems like one thing or another comes up to get in the way of my plans to exercise. I plan on exercising at night around 7 or 8pm, but we’re shopping for a new car and end up spending hours researching the best possible purchase.

Another night we were volunteering and I just didn’t have the time to exercise.

Another night we were hosting a get together at our house.

Life happens, and now I’ve missed 3 out of the last 5 days of exercise.

Finding the time to exercise, and sticking to it can be tough. I’ve been thinking more and more about trying to get up earlier in the morning, and exercise before going to work. It seems like it would be more convenient, and plans wouldn’t be as likely to get in the way. But change is hard, and I like my routine.

Have you had a hard time trying to schedule your workouts? What time of day do you find works best for you? Do you just go with the flow and workout whenever the opportunity presents itself?