PUT IT IN FORWARD & REVERSE

Recent postings have discussed exercises that are used for one muscle group when it should really be used for another, but there also certain machines that have more than one purpose in the gym, and most really have no idea that even just a small modification of how the equipment is adjusted, can change the muscle that is being targeted.

In Custom Fitness we have talked about equipment adjustment to body sizes, and one of the exercises mentioned was the Peck Deck. After reading that post did you change your “one size fits all” way of thinking and start adjusting the seat of the peck deck to fit you? We have already discussed that the height of the seat determines what muscle is working out, but do you really know what height it should be? What about the position of the handles? Are they in the appropriate place to work out your chest or your posterior shoulders?

Sharing a machine may mean that you will have to increase your rest interval to adjust the equipment to your size, and on some machines it might just be an adjustment to your comfort zone. But in the case of the peck deck, whether it is being used for the front of the body or the back, a slight change can affect more or less the muscle that it is intended for.

The peck deck is used for the chest muscles and the shoulder muscles. When positioning the handles for the chest, just like in the bench press you don’t lower your elbows below the bench the handles should be positioned with your elbows bent at 90º. You can position it back further to stretch out the muscle more, but if there is a heavy load, and some inflexibility, there could be a risk of injury of the shoulders, due to extra frontal rotation when performing the exercise, or even the tear of the chest muscle. This is why posture is important and chest should be wide open. Remember to always return to the initial position so that there is full muscle recruitment. When positioning for the posterior peck deck, the handles should be all the way back so that when you grip the handles, they are straight in front of you and arms are almost fully extended. Remember to keep your arms extended throughout all the movement and not hyperextend your shoulders when going back and adduct (maintain together) the scapula (shoulder blades). Stretching to reach the handles and bring them to the correct starting position will recruit other muscles that you may not want to work especially at the weight level causing strain and damage.

Regarding the height of the seat is important to define the primary activation of chest or shoulders. You see some people not using the seat and performing the exercise while standing. This is to target the chest more without using much of the shoulder muscles. When lowering the seat the shoulder muscle will be more activated and less intensity to the pectoralis major. When doing reverse peck deck, as mentioned before, handles are straight in front of you throughout the set. Difficulty may be increased when lowering the seat so that your elbows will slightly be directed towards the ceiling as they move back.

The speed of the movement is also important. Any movement too fast prevents the muscle contraction from being greater. To activate muscles more, slow controlled movements in the full ROM are necessary. And if there is a need to decrease the distance of the handles during the peck deck or inverse peck deck due to injury or any other reason, attention should be paid to all other adjustments and execution of the exercise.

So when you do the peck deck what are you really working out? The best way to tell is to pay attention to where you feel (not necessarily during the movement), this why you can play with adjustments to test how you can increase intensity.

DON'T OVERSTRESS

One of the subjects most talked about in the fitness and nutrition world today is stress, and what could be done to improve and minimize its levels. The problem is that due to the busy lifestyle, information received each minute of the daily life, and the obstacles that are encountered, the human brain is working overtime to process everything, which is causing stress levels to increase no matter how old you are. When talking about stress, everyone assumes cortisol levels as being high because reduced levels are part of the 70% (Ratios to Success) to get your desired results and might be the factor that is keeping you from them.

But is Cortisol really that bad for the body? What is the role of cortisol in the body? What is its effect with resistance training?

 As explained in “Where’s the beef? Meathead!” the endocrine system produces cortisol (glucocorticoid hormone) in a similar manner as the production of Amino Acids by the cortex of the adrenal glands (located above the kidneys). After the translation of the RNA messenger from the cholesterol molecule, the pre-hormone is transferred into the endoplasmatic reticulum (structure inside the cell that synthesizes proteins), where cortisol is produced by the Golgi apparatus. It is considered a steroidal hormone because its chemical structure is similar to that of cholesterol just like the sexual hormones. The release of cortisol is controlled by the brain (hypothalamus-pituitary) which triggers its secretion in response to stress providing energy to overcome metabolic disturbances of homeostasis (equilibrium of bodily functions). It is usually released as soon as it is produced and transported by the blood to control the metabolism of proteins, carbs and lipids (fats) to maintain homeostasis.

Under normal circumstances (non-stressed), cortisol secretion has its high and low peaks during the cycle of day and night (circadian rhythmicity), where its concentrations are at their highest in the mornings decreasing throughout the day into the night. They become elevated again a few hours after sleep. The purpose of natural cortisol release is to regulate energy and mobilize it to maintain homeostasis. It participates in the metabolism of carbs, by stimulating glucose formation (glycogen) increasing blood glucose levels; protein metabolism in the catabolic process of breakdown of muscle, skin and bone, releasing AA into the blood; and fat metabolism by stimulating lipolysis (fat breakdown) with the release of fatty acids and glycerol while preventing fat synthesis. It also has effect when injuries occur or when the immune system is being attacked. When the response of other adrenal hormones are not enough to stop the stress, cortisol is released so that it can use fuels, in form of carbohydrates, proteins and fats stored in the body to produce energy for recovery.

Cortisol is secreted due to psychological or physical stress or when our organism suffers a certain type of strain or pressure setting off the fight or flight physiological response. This stress response begins with the release of catecholamines (adrenaline/epinephrine), and if the stress continues then the brain activates the hypothalamus to activate the kidneys to release more cortisol into the blood stream to mobilize energy reserves. The release of extra cortisol produces immediate effects of increase in HR and Blood Pressure (BP), rapid breathing and intake of more oxygen, and the redistribution of white blood cell, reducing the immune system activity. The excess amount of cortisol stops the utilization of energy, and it increases fat stores and circulation of fat in the blood which could cause obesity and other disease related high body fat percentages.

With the modern lifestyle any factor could cause psychological stress when you find yourself in a new situation that is unpredictable and uncontrollable.  Studies confirmed without doubt that the levels of cortisol increase with aerobic and resistance training, because it is a stress on the body where adaptation is needed to return to homeostasis. This increase occurs at an intensity of 60% or higher, but there is no evidence of what the duration of an exercise session is to produce excess levels that would affect results negatively. What defines the levels of cortisol produced to be excessive causing the increase muscle breakdown (catabolism) and prevent muscle synthesis jeopardizing muscle mass increase and fat reduction would be the intensity of the training session. Cortisol affects Type II muscle fibers more than Type I in short rest period/high volume training sessions. After a training session, during early recovery, the amount of cortisol increases in attempt to maintain blood glucose levels which affects skeletal muscle and adipose tissue for the increase of AA and lipid mobilization. It also stimulates the liver for catabolism and transfer of glycogen into energy. Therefore the tools and methods used to minimize excess levels of cortisol for recovery (nutrition and rest) should be taken into consideration.

There have been studies showing that cortisol reduces testosterone levels during exercise, but this is because they present at similar levels and not because there is less testosterone, so cortisol isn’t always the taboo in preventing you from your results. It just might be your periodization, bad eating habits and lack of recovery methods.

Articles Consulted:

Cortisol and Growth Hormone Responses to Exercise at Different Times of Day. Kanaley et al. J. of Clinical Endocrinology and Metabolism. 2001.

Basic Endocrinology. Taylor & Francis. E-library. 2005

How to measure stress in humans.  Fernand-Seguin Research Center. 2007.

Relationship between circulating cortisol and testosterone influence of physical exercise. Brownlee, Moore and Hackney, Journal of Sports Science and Medicine. 2005.

GET OFF MY BACK!

When talking about exercises, training, and program set-ups, articles or information usually refer to the exercises that are common in the gyms. But since a trend has been started to talk about the unusual inside the gym and anything related to resistance training, after the Banished may have been welcomed back, why isn’t there a discussion about exercises with double muscle group effect?

We have talked about the core (Strength from the Inside Out), and that the muscles that pertain to the lower back leading to the legs, and how the back extension is one of the exercises that target these muscles (The Banished 3). But do you know if the back extension can be used to target other muscles? Do you know what muscles are also targeted? Have you ever considered using it for another muscle group day other than core or back? What muscles are these, and which muscles are affected the most?

In the Banished 3 the discussion was about the muscles of the back of the thighs, so this week, continuing on that note, did you know that the back extension on the inclined roman chair could target the muscles of the hamstring? Beside muscles of the Hamstring (Femoral Biceps and Isquiltibial) the 45º back extension also targets the Gluteus (Maximus, Medias and Minimus) muscle. Most people include this exercise in their back muscle group day, but due to the position, the stabilizer muscle (erector spinae) activation is reduced with the roman chair.

The initial position to do the Inclined Roman Chair Back Extension should start with a straight back. The movement should maintain the shoulders pulled back without slouching and the abdominal muscles contracted to maintain posture. On the way down make sure to only bend at the hips and not to curve your back. On the way back up contract your glutes and hamstrings, even forcing your thighs against the pad. You will feel the whole back of your legs, including your calves being worked. To further target the glutes you can slightly rotate externally the hips

Remember that the position of the pad should be no higher than your pubis or lower abdominal to prevent your back from curving. And when you come back up careful not to hyperextend your back too much, especially if you are bearing extra weight. You see many people doing that with heavy weights which could also cause the same type of injuries that are caused by the stiff legged dead lift (The banished 3). There are also the ones who do the movement fast. But it is an exercise as effective as any other common one that should be done with the same muscle contraction intensity and speed. And if you know what points of the movement are most appropriate to contract, there is no need for extra weight.to get the best results with this exercise. Try it sometime it might have duo effect for changing it up from your back routine into your leg workout.

ROAMING FITNESS

People usually take a break from winter around this time of year, especially around the Spring break, taking advantage of the cheap travel packages prices for vacations in Cancun, Cuba, Jamaica and others. But when you go on vacation, do you take that time off and just wait to get back into it when you get back? Or do you actually continue working out when you are at a resort? What if you aren’t on vacation, just on a business trip, do you train? What if where you are staying there isn’t a gym available to workout at, what do you do?

 

For those who are starting a program or are just getting back into it after stopping for a while, did you know if you stop you might not get back into it? Each person is different and commitment level of each individual is different. It takes a few months to really stick with an exercise training program and commit to it, so if you are going away you should make sure to include some part of your workout in trip agenda, otherwise when you get back you might give up.

So those of you who are in an advanced resistance training program, did you ever consider that someone might be in better shape and condition then you because when they do go away they actually do keep to their training program even if it’s not as strict as when they are home? Whoever takes their training seriously, if they haven’t been to a certain location before, one of the first things they look for if they don’t have it even their hotel, is a gym to train to keep with the training regimen. And there are those that go to extreme measures and take bands and other equipment on their trip. If the climate and weather permit you could also take up exercising such as in a park or using your surroundings including resistance exercises used for boot camps using your own bodyweight.  

Periodization is important if you are planning a trip or you know your yearly schedule, for they can be included in the scheduling of high intensity and low intensity training or actually as your competition date if you aren’t an athlete. You could consider a longer trip as part of your off-season, but remember that athletes in off-season take a rest from the specific training of the sport that they participate in by reducing intensity, number of sessions, and even increase other types of exercise, but they never stop. It is easy to become deconditioned even though it is also easy to regain the condition quickly when they get back to training.

 

Just because you’re on vacation it doesn’t mean that you will completely forget your meal plan for results. Professional and amateur athletes or individuals with advanced resistance training program always keep to their meal plans, maybe relaxing a little more, but keeping to watching the energy balance so that it will be easy to get back into shape on return. So if you are stuck in a hotel, it doesn’t mean that the only meals you can have are those cooked by fast food chains and restaurants, you can also choose to find a supermarket and buy some of what is included in your meals at home, and keep it in your hotel room.

Remember that whatever your goals for resistance training are, there are NO excuses, even if you are away from what you are used to doing at home, it doesn’t mean that you are free because attaining or maintaining results requires commitment, dedication and discipline.

THE BANISHED 3

We have already discussed in Chicken Squat what exercise is the best to train all the muscles of the legs at the same time. But do you know which muscles are targeted more by the Squat exercise? When you are training legs are you really giving equal attention and training to the back of your legs as you do the front? If not do you compliment your leg work out with other exercises to balance off the back and front?

When the squat is done, if you don’t sit down low with enough forward lean you emphasize your Quad muscles (Chicken Squat), and the back of the leg muscles, commonly known as hamstrings aren’t affected enough. The muscles of the hamstring that should be affected along with the Quads and calf muscles should be the Gluteus Maximus, and secondary muscles, such as the erector spinae (Strength from the Inside Out) and hip adductors, are the Isquitibial (semitendinosus and semimembranosus) and the Long and Short head of the Femoral biceps (yes! They are also in your legs). So to compliment the work out, the leg curl machine is usually used. But sometimes that is not enough for equal symmetry of the front and back of the legs. So to target the hamstrings more the dead lift is used. But one variation of this exercise has been banned, because in order to do it there is a need to bend over with heavy weights and return to the standing position with no bending of the knees. In daily life The movement of the Stiff legged Dead lift has been considered the wrong form to pick up weights for it can put a big strain on your lower back, sciatic nerve, and cause even disc injuries, especially if there is no flexibility of the hamstrings and done repeated times in the wrong way. And in order to prevent injuries squatting down (simple form of deadlift) should be used to pick up things.

But the movement of the Stiff legged dead lift should be of lowering the barbell or dumbbells bending over, keeping the back and neck straight. Slowly pushing the hips back and lowering your upper body, until where the individual’s flexibility permits and then slowly coming back up to standing position. You can also let the bar run down your thighs to keep it close to the body. To minimize tension on the lower back, the knees can be slightly flexed (bent), and there is no need to extend your trunk backward for the gluteal and hamstring muscles are the most active in the lower one-third of the movement. Proper posture with tension of keeping the back straight will already affect your lower back and erector spinae muscles depending on the load that you use. 

The stiff legged dead lift should be an exercise included for advanced resistance training programs for the requirements to keep the correct form and movement also depends on the individual’s strength conditioning of the hamstring muscle and flexibility. If you have weak core muscles, strong quads, and inflexible, there is a strong chance that more complex hamstring exercises such as the Stiff or Back extensions can cause injury, especially when you are not used to warming up, and there was a prior hamstring injury. The wrong body mechanics while running could also cause or contribute to hamstring injuries, and once injured, it may be a long road to recovery for since there are many muscles involved in rehab (flexibility, strength and conditioning), and if not properly treated, there could be recurrence of the injury, but a belt could be used to prevent it.  

Articles consulted:

1 - Science and Clinical Applications for Preventing the Recurrent Injury – Sherry et al, National Strength and Condition. Assoc., June/2011.

2 – Hamstring Strain Injuries: recommendations for Diagnosis, Rehabilitation, & Injury Prevention, Heiderscheit et al, J.Orthopaedic & Sports Phys. Therapy, Feb/2010.