Blog Archive

2014

2013

2012

2011

2010

Alerts

RegenESlim Appetite Control Capsules voluntarily recalled due to the presence of DMAA.

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

OPSS Hompage Button tall

Natural Medicines Homepage Button tall

Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

You are here: Home / HPRC Blog

Filed under: Strength training

Back in motion: Can swinging a kettlebell improve back and shoulder pain?

Exercises with strength-training equipment known as kettlebells may provide relief from back, shoulder, and neck pain.

Kettlebells have been used in Europe for years in strength training, and now they’ve become a popular workout tool here in the United States too. The benefit of kettlebells is that they provide the user a wider range of motion than dumbbells do. Kettlebell workouts engage multiple muscle groups at once, making them a great option for getting a whole-body workout in a short time.

Interestingly, the January 26 edition of the New York Times Health Section reported on a Danish study that suggests kettlebell exercises are a promising musculoskeletal therapy for low-grade back and neck pain.

The study involved middle-aged women with low-grade back, shoulder, and neck pain who were randomly assigned to either a regular kettlebell workout or a general-exercise control group. The study did not include those with chronic pain.

According to the Times article, at the end of the study, the group that did the kettlebell exercises reported less pain, as well as improved strength in the trunk and core muscles, compared with the control group. Overall, the study showed exercising with kettlebells reduced lower-back pain by 57% and neck and shoulder pain by 46%.

For those with core-muscle instability or weak core muscles, kettlebells can be a great way to strengthen those muscles (back, abdominal, glutes, quads, hamstrings) and improve posture. However, along with exercise it is imperative to stretch the hamstrings, since this tends to be a major contributor to lower back pain or discomfort.

It’s important to start slow when using kettlebells and seek professional guidance. Like any other exercise equipment, if used improperly, kettlebells can cause serious injury, and their swinging motion can be difficult to control.

Optimizing Performance: Common errors in abdominal training

Training your abdominal muscles helps strengthen your core and develop that “six-pack,” but only if you do it correctly. Here are some tips to help.

There’s probably no other body region people work on so hard to get results than the abs. The common goal of sporting a “six-pack” is why abdominal equipment machines make up the largest part of the commercial fitness industry. People are constantly searching for the key to the washboard stomach they desire, whether it’s the newest fad piece of equipment or traditional bodyweight-driven exercises.

Unfortunately, many of these abdominal exercises provide little improvement to the target musculature and inadvertently place the lumbar spine in a position that could lead to lower back pain and injury. Just a few examples of hip-flexor-dominant exercises that can place the exerciser at risk are supine leg lifts, supine leg lifts with partner-assisted push down (a partner pushes down on the raised legs while the exerciser attempts to decelerate leg movement), hanging leg lifts, leg levers (lying supine while maintaining feet six inches off floor), and leg levers with unilateral or “scissor” kicks are.

To understand why these movements are both inefficient and contraindicated, it’s important to have a basic understanding of the abdominal anatomy. The rectus abdominis, the primary “six-pack” muscle responsible for the flexion that occurs during a curl-up, extends from the pelvis to the lower sternum. It is not involved in moving the legs. The hip flexors are responsible for the leg movements in the exercises mentioned above, while the rectus abdominis and associated muscles attempt to stabilize the spine Without adequate stabilization, the strong pull of the hip flexors leads to a marked anterior tilt of the pelvis. The abs are often unable to maintain stability, and the strong pull of the hip flexors causes the pelvis to tilt, creating an increased curvature in the lower back that compresses the lumbar area. Over time, this can lead to back pain and injury.

As a general rule of thumb, if you’re unable to maintain a stable spine position, or if you have a history of lower back pain or injury, these exercises should not be performed. There are other abdominal exercises that you can use to train more efficiently and more safely.

Crunches

Even the most novice exerciser will be familiar with this common abdominal exercise: the bent-knee abdominal curl-up, or “crunch.” It has replaced the traditional sit-up as a staple in abdominal training due to its ability to recruit the abs without excessive hip-flexor activity. By varying hand placement—across the chest, behind the head, or extended overhead—the difficulty of the movement can be increased.

Crunches with a stability ball

A popular method to increase the difficulty of crunches is to perform them with a stability ball. Therapists have used stability ball training for years, and they are now becoming a common sight in gyms, as well. By reducing stability, the ball forces the exerciser to use his or her core-stabilizing muscles to maintain position, increasing the challenge to the abs. The result is a significantly greater amount of abdominal activity when compared with regular crunches.

Standing crunches

A method of ab training not used often is the standing crunch, in which you flex and rotate your torso in various ways from a standing position. During the high to low “wood-chop,” for example, the rectus abdominis and oblique muscles are active during both the downward and upward phases. With rotation, emphasis is concentrated on the obliques. These exercises also have more “real-world” functional relevance, as they mimic everyday movements. In addition, various types of resistance—such as medicine balls, cables, resistance bands, and cords—can be used to make these exercises more difficult.

It’s important to be aware that many common abdominal exercises are not only ineffective but, more important, can place stress on the lower back. Try one of the safer alternatives above, focusing on correct form. The right abdominal training can benefit your trunk muscle strength and endurance, increase core stability, and improve functional movement—and can also start you on your way towards developing your “six-pack” abs.

Plan a complete training program

If you want your training program to really optimize your performance and fitness, you need to incorporate four kinds of exercise: aerobic, anaerobic, strength, and flexibility.

In order to reach your optimal performance level and minimize injury, you should incorporate aerobic, anaerobic, and strength training into your training program, and also give your body time to adapt as you work towards your fitness goals. Just last month, the American College of Sports Medicine (ACSM) published its new guidelines for exercise professionals, the first update since 1998. (Warning: ACSM publications tend to be a bit technical, but they have great information for the motivated reader.) Among other things, it emphasizes the need for diversity.

Aerobic exercise

Aerobic exercise strengthens your heart muscles and improves your heart’s ability to pump blood as needed when you are active. Some examples of aerobic exercise are walking, running, cycling, fitness classes, and any other type of activity that requires movement of your large, lower body muscles. This type of exercise can help reduce your risk of cardiovascular diseases, lower your resting heart rate, and improve your breathing, and your tolerance to more vigorous exercise.

Anaerobic exercise

With anaerobic training, you will see significant increases in your muscular strength and speed. Basically, anaerobic exercise involves exercising at such a rate that your bloodstream can’t get enough oxygen to your muscles to meet the demands. It can be achieved with any activity that produces brief spurts of high-intensity activity, including sprinting and sports such as football, basketball, and soccer. Weight lifting and interval training can also provide anaerobic exercise. This type of exercise helps your body become better at higher levels of exercise with less fatigue.

Strength Training

The third key component to a complete exercise program is strength training, such as using weights or resistance equipment. Not only can it enable you to increase your strength and muscle size, it can help you build stronger muscles that will enable you to lift heavier loads. However, you need to plan your strength exercises so that they maintain the mobility and stability of your muscles as well as build size and strength. Your muscles need to maintain or increase their range of motion to help prevent injury. The ACSM also has recommendations on how to ramp up your strength training.

Flexibility

The final link in the fitness chain is flexibility. Long debated by the exercise community, flexibility exercises have earned new respect by way of a “Position Stand” just released this year by the American College of Sports Medicine (ACSM). It summarizes the value of flexibility exercises as improving range of motion and stable posture (the ability to keep your body in a stable, balanced position). The report covers the various methods of stretching that can be incorporated into a complete training program. The ACSM’s June 2011 press release includes an excellent summary of these new guidelines—which cover all aspects of exercise—as well as a link to the complete document.

If you incorporate all four of these types of exercise into your training program, you will have a healthy heart and lungs and more endurance (aerobic exercise), speed and power (anaerobic), and range of motion (flexibility training). And by diversifying your exercise regimen, you will feel fresher and be less likely to become bored. Best of all, you will be on your way to Human Performance Optimization!

Strength training to optimize performance

No exercise program is complete without strength training. It contributes to your strength, speed, and size—and makes you look good, too.

In order to improve your athletic performance, you need to include strength training in your workout routine. Having a solid strength-training program can help you meet your sports and performance goals more easily by improving overall strength and delaying fatigue. Including this type of training will help you get bigger, faster, and stronger to stay a step ahead of your competitors. Your program should focus on the major muscle groups: chest, back, thighs, calves, biceps, triceps, and shoulders. Training these areas will help you become a better athlete while also improving your physique. For more about how to incorporate strength training into your routine, read the Strength Training Section of the Sports Fitness Advisor website.

RSS Feed