Exercise Basics: What You Should Know

Exercise Basics: What you should know Charles DeFrancesco

Recent evidence has demonstrated that when performed properly, exercise has many benefits. Examples of these benefits include lower blood pressure1, maintenance of blood sugar levels2, reduction of stress2, decreases body fat2 and reduction of chronic disease3. Other benefits of exercise include improved sleep3, arthritis relief3, decreased amount of depression3, preservation of bone density3, improved strength3, stability4 and flexibility 5. Exercise is an important part of life and its’ benefits are not taken seriously.

So why isn’t everyone reaping the benefits of exercise? There are many reasons. The most common reasons are lack of knowledge and motivation. Some people are lazy and don’t want to follow a fitness routine while others follow a routine and end up with minimal gains. It is a fact that improper execution of exercises will cause injury and hamper results. Here the wise old adage of “No pain, No gain” is a thing of the past. It is important that people realize that designing a program targeting their specific needs and goals is no easy task. Getting the advice of a qualified professional is the only way to ensure proper technique and maximum benefit. A quality trainer will focus on flexibility, stability and core strength while working towards a specific goal.

Flexibility is a very important part of a training program but is often over looked. In my opinion, lack of flexibility is the root of many problems. When a muscle is tight it limits the muscles ability to contract properly causing inefficient movements and joint stress. Muscles that are tight are more likely to become injured and cause the opposing muscle to contract improperly. If people would just stretch and perform moderate exercise many problems as well as overmedication may dissipate. Flexibility plus strength equal stability and are the foundation of exercise. Without them, the body’s movement becomes limited and, good results are difficult to achieve.

Stability is a key element that is often ignored. This is an area where many trainers lack knowledge. Stability exercises should be a part of every exercise program. Exercising with free weights and challenging the surrounding environment promotes balance and stability, which is essential, especially in the older population. Training primarily with machines without integrating free weights into a program is inefficient because the client is moving resistance along a fixed axis and not free in space as we do in life. Stability is critical for everyone. Without stability, even the strongest person can not effectively propel a force into the environment. Stability training starts with an efficient core routine. A weak core contributes to poor stability and inhibits proper limb movements.

Training the core (mid section) involves beyond sit ups and back extensions. An efficient core routine consists of dynamic movements, challenge of the center of gravity and isometric exercises. It is a fact that training on the physio ball is superior to traditional floor exercises4. However keep in mind any core training that is done sitting or laying down limiting pelvic movement has little or no functional value. It is crucial to focus on core exercises that require standing on 1 leg and pelvic movement in all planes of motion. Medicine balls, balance boards and physio balls are great tools for core training and should be integrated into every program. If the core is weak, the extremities cannot function properly. This causes muscle imbalances in the kinetic chain. As a person ages, balance and stability become compromised. If balance and stability are not addressed, they will consistently degrade. This is why falls are common in the geriatric population. Many back and hip injuries are related to weak core muscles. There are many small muscles in the core that the general population knows little about or addresses during exercise. MRI images show atrophy in these small muscles in most spinal injuries.6-9 These little muscles need to be trained in order to maintain a healthy spine.6-9 Functional training that relates to every day activities and focuses on core stability will improve a person’s quality of life.

When the goal is lean muscle and loss of body fat, circuit training is the best choice. Performing full body functional workouts every session is a sure way to burn maximum calories. You should not try to isolate muscles, rather you should try to get as many body parts involved as possible while keeping strict form. This type of training insures a very efficient and balanced session. For the general population, the benefits of this type of training surpass the traditional style of single body part sessions. Circuit training is geared towards increasing the heart rate while using some type of resistance or environmental challenge. When circuit training, it is crucial to keep moving and maintain your target heart rate zone.

When sport specific training, the exercises should be geared towards that sport. The exercises used should relate as closely as possible to the sports’ required movements. Training in this fashion insures maximum performance when actually playing the sport. It is imperative to focus on the muscles involved in the particular activity, also be mindful of any muscular imbalances. It is important to include drills that enhance muscular control to avoid inadequate response by the motor system which may result in injury10. A qualified trainer can emulate the challenges faced on the playing field during the session.

Before initiating an exercise program, one should always consult a physician as well as a qualified fitness professional. Clients should always obtain guidance before starting a program. This ensures that they are addressing their specific needs and goals. Many people make the mistake of reading some articles and asking some “muscle head” for advice. This is a waste of valuable time and effort and often results in minimal benefits and a short lived commitment. Receiving the guidance of a qualified fitness professional is a sure way to get results and avoid injury.

References

1: Ishikawa-Takata K, Ohta T, Tanaka H.

How much exercise is required to reduce blood pressure in essential hypertensives: a dose-response study.

AM J Hypertens.2003 Aug;16(8):629-33

2: Krook A, Holm I, Pettersson S, Wallberg-Henriksson H.

Reduction of risk factors following lifestyle modification programme in subjects with type 2 (non-insulin dependent) diabetes mellitus.

Clin Physiol Funct Imaging.2003 Jan;23(1):21-30

3: Seguin R, Nelson ME

The benefits of strength training for older adults.

Am J Prev Med.2003 Oct;25(3Suppl 2):141-9

4: Cosio-Lima LM, Reynolds KL, Winter C, Paolone V, Jones MT.

Effects of physioball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women.

J Strength Cond. Res.2003 Nov;17(4):721-5

5: Liebenson CS. Manual Resistance Techniques and Self Stretches for Improved Flexibility/Mobility in Rehabilitation of the Spine: A Practitioner rquote s Manual, Liebenson C (ed)., Williams and Wilkins, 1996, pages 253-292.

6: Hides, J. A., Richardson, C. A., and Jull, G. A. Magnetic resonance imaging and

ultrasonography of the lumbar multifidus muscle. Comparison of two different

modalities. Spine 20:54-8; 1995

7: Hides, J. A., Stokes, M. J., Saide, M., Jull, G. A., and Cooper, D. H. Evidence of

lumbar multifidus muscle wasting ipsilateral to symptoms in patients with

acute/subacute low back pain. Spine 19:165-72; 1994

8: Kiyoshi Yoshihara, MD; Yasumasa Shirai, MD; Yoshihito Nakayama, MD; Shinji Uesaka, MD. Histochemical Changes in the Multifidus Muscle in Patients With Lumbar Intervertebral Disc Herniation. Spine 2001;26:622-626

9: Julie A. Hides, PhD; Carolyn A. Richardson, PhD; Gwendolen A. Jull, MPhty Multifidus Muscle Recovery Is Not Automatic After Resolution of Acute, First-Episode Low Back Pain. Spine 1996;21:2763-2769



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