MAY 2009 - Quality over Quantity, leads to mastery . . .
This month I ask you to question what you see and what you hear about health, fitness and sport performance. Take away the trends and leave them to the fashion industry and investigate what truly works - What can be measured? What is proven in the research? What are the experts, who have the track record to back up their claims saying? At Human Motion, we are equally passionate about the education process of our peers, our clients and the public. Please call upon us to help clarify new research findings, new fitness products and lifting techniques. We are here to serve your educational needs! info@humanmotion.com Carmen Bott Founder and CEO Human Motion Inc. www.humanmotion.com
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Every Fight has to have an Instigator - who started it?
By Coach Carmen Bott
I overhear all kinds of discussions between trainers and clients on training tips, strategies to build core strength and methods of losing body fat at the gym I train at. Nothing gets me more fired up than the misuse of the global term: CORE TRAINING. For example, I hear comments like "Doing exercises, like a seated overhead press on a ball makes them more functional for your core." Or, "by using the stability ball you will activate more core muscles on every single exercise." This generalized rationale is making my head spin as trainers gleefully sell the false cause and effect relationship between the use of the stability ball and the definition of core training.
So if exercising on a stability ball trains your core and is now bought into by the masses . . .
Like any critical scientist, my question to the instigators of this idea is
- Compared to what?
To cut to the chase (and yes, I have a reputation for this), you don't need to do anything on a stability ball to strengthen your "core" muscles. If your main goal is to build muscle, doing more exercises on a stability ball isn't just unnecessary, it may actually slow your rate of muscle growth and strength development!
Here's my pitch:
According to over 90% of the personal trainers I've met, performing strength exercises on an unstable surface, such as sitting on a standing ball or standing on a BOSU, is supposed to place a greater emphasis on some of the muscles in your core, helping to improve core stability, protect against back pain, improve athletic performance, and so on. Right?
Well heck, these exercises are often a lot harder than their more stable counterparts.
Hmmm, let's qualify "hard."
You are simply working hard to stay balanced. And because these exercises have a high "novelty factor", this creates mayhem for your nervous system as your muscles try to sort out the wibbly-wobbly's.
I have even heard an international speaker claim that "performing three set of squats on a BOSU ball is the equivalent of three ordinary sets, because you engage more muscle groups to stabilize yourself." Good Gawd.
While there are benefits to exercises done on an "unstable" surface, it's my opinion that they are as overdone as Elizabeth Taylor's make-up job. I guess I shouldn't complain - it keeps personal trainers out of the lifting area where the real work is accomplished - (more room for me and my clients).
Time is money folks and if someone is paying you good money (in this economy), you better deliver. And if your client tells you they need to improve their core strength - then teach them how to lift. And you know what else, that might mean YOU need to know how lift. And if you want to learn - call me; I am more than happy to share what I know. 604.908.1321.
What is the core?
For the purpose of this article, let's define the core as the muscles of the trunk and hips - basically, anything that isn't the head, arms or legs. And it's these muscles that are supposed to benefit from exercises done on an unstable surface, such as the BOSU and the stability ball.
As I mentioned earlier, there are benefits to these kinds of exercises. For example, I remember reading an article about a pro snowboarder who did a lot of work on unstable surfaces. This type of training could definitely help to improve his balance and prepare him for the unstable environment that he's going to experience on the slopes.
And therapists have been using unstable exercise devices (e.g. Wobble boards and Rocker boards) for years to help with the rehabilitation of knee and ankle injuries. Perfect for restoring a neuromuscular deficit.
So, there is a time and a place for instability. But it's not a universally effective way to make all exercises better, especially if you're trying to build significant strength levels.
Let's get strong!
The equation for muscular growth is a time under tension + progressive overload, which involves adding more weight to an exercise over a given period of time. But if you're exercising on an unstable surface, the amount of weight you're able to use is going to be reduced. And using a lighter weight is a step in the wrong direction if you want to get bigger and stronger. Yes, even for the girls - throw away the pink dumbbells and chalk up ladies!
At Human Motion, we teach people how to get strong. Strong at the basics first (squats and deadlifts), then get strong at more complex lifts (cleans and snatches). In the gym, I see clients doing squats on BOSU's when they can barely squat properly on the floor. I question this progression as adding an element of instability will only teach them incorrect patterns of movement. When more than 50% of strength in athletics comes from a highly tuned nervous system, developed from correct patterning, this plan will lead to nowhere.
There is an inverse relationship between the stability of the base support and the power potential of the lifter or athlete. Wobble boards used in an athletic training setting will help the athlete get better at standing on a wobble board. Where is the transfer to sport?
If you are looking to develop true core strength, you have to lift.
The old time strongmen, pound-for-pound, were some of the most powerful men who ever lived. Sport historians have written about Eugen Sandow, Arthur Saxon, Louis Cyr to name a few whom all displayed impressive levels of strength and power. These men put on strongman shows, wrestled and engaged in various other sporting endeavors. They would execute feats such as the two hands anyhow, the bent press, overhead support lifts, cable and strand pulling, swings, bridging feats, bending feats, gymnastics, hand balancing and more.
 What did ALL of these strongmen have in common? Crazy core strength! They didn't get it by doing crunches, they didn't get it by wearing a belt and they didn't get it by hanging out on a wobble board. They developed their torso strength and stability by engaging in compound multi-joint movements, that required every muscle group to work together, at the same time to execute complex movements. So, what's the bottom line here? Leave the wobble boards and BOSU's to the rehab experts or the prehab experts. Grab a good pair of flat-soled shoes, a handful of chalk, an Olympic bar and some plates and learn to lift. I haven't done a crunch or a sit-up since the days of gym class, and I got off the balancing devices once I began cultivating my own company and its philosophy and I am the strongest I have ever been. See you at the gym!
Coach Carmen |
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Elliptical Illusion
by Paul Hemsworth - Retrieved from www.hemsworthstrength.com
One day while breaking for lunch at the gym I work out of, I began (as I often do) observing different people "working out". As usual I saw the beach boys (chest and bi's), the full body band people, and the BOSU-ers. However, I found myself watching a new group of gym go-ers called the "Elliptical Goddesses". You might recognize this demographic: Generally young to middle aged, average sized, females that hop on the elliptical each day to do their "cardio" or even worse...their entire workout.
In the words of Lloyd Christmas from Dumb & Dumber...... Criiiipes.
Now don't get me wrong, the elliptical - like every piece of fitness equipment - has its place. I think it is a decent machine for people with joint problems or injuries that are exacerbated with ground reaction forces. I also think they can have some success in warming up the body in the sense of joint lubrication prior to a weight workout.
However, that is about the end of the line for the pros of this ever popular cardio box. The problem lies in the fact that the majority of the people that use the elliptical present with the same problems that probably forced them to use the elliptical in the first place: gluteal amnesia,genu valgus, anterior pelvic tilt, excessive core rotation, and anterior dominance.
The elliptical is slowly taking all of these issues and making them worse. Here are 3 reasons why the elliptical might not be the best choice of cardio equipment:
Reason #1: There is little to no hip extension
If you look at most elliptical machines, the stride is often more similar to riding a bike than running. Because the stride is cut short, the glutes are often not even engaged, as the hips do not get anywhere close to extension.
Reason #2: It encourages genu valgus
Most ellipticals have pedals that are very wide and very far apart from one another. When this occurs, the feet are placed outside of a regular gait stance with the knees falling medially just to maintain stability. Because a lot of people already have week hip stabilizers and extensors, and relatively short/overactive adductors and internal rotators, the elliptical is breeding ground for continued patello-femoral/meniscal pain once back on flat ground.
Reason #3: The handles allow your arms to do all the work
The majority of elliptical users will get more of a rowing workout than a leg burn. Often the arms will take over to propel the elliptical faster and faster without actually engaging your leg muscles. In addition, you see a very pronounced side to side rotation of the torso with very little core control. There is no core activation that will allow for anti-rotational stability.
So does this mean don't use the elliptical at all? Not really, but if you are going to use it, do so for the right reasons and try the following:
- Use your arms similar to running by taking them off the handles. This way you are at least challenging your core musculature and hip stabilizers in attempt to improve balance.
- Try to focus on extending the rear leg by engaging the gluteal at the very end of the movement so that you aren't just "gliding" along the pedals and looking like Tony Little.
- Try to find an elliptical with pedals that are narrower, allowing your hips, knees and ankles to align more similarly to a normal anatomical position. Think about spreading the pedals apart from one another without actually moving your feet.
- Think about staying relatively linear with your trunk with only slight side to side movements. Moreover, consciously think about avoiding extreme rotation of the spine by slightly engaging the muscles surrounding your spine.
- Increase the intensity. Many people who use the elliptical do so at a constant, low tempo while carrying on a conversation with their friend beside them. Cross-training is not an excuse to do away with high-intensity intervals.
Lastly, if you want a better bang for your buck for improving your cardiovascular fitness, biomechanics, and warm-up, try the stairmaster (but not the spring loaded ones), or better yet...the prowler!
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Bott's Skillful Balance
By Emily Beers
Carmen Bott's approach to life combines a 'go with the flow' attitude and a shark-like work ethic.
Despite the amount of time and energy she has put into turning Human Motion Inc. into one of the leading fitness companies in the industry, Bott's other goal in life is to work less. "In my 20s, I was happy working twenty four-seven and that was my focus." Now at the age of 33, Bott is ready to "get on my raft and float and see where the water takes me," she said.
A couple months ago, Bott's metaphorical raft took her to Hawaii to get married to Jim Talo. The couple had a small family wedding on a gorgeous Hawaiian beach.
Since returning home, Bott and her husband have resumed life in Vancouver, where they do almost everything together. "We train together, have dinner together, and share the same passions in life. I am a big fan of him," said Bott.
Although she's a big goal setter, Bott isn't sure where post-married life will take her. "[In five years], I may have created a team of 20 top-notch coaches, or I may be a mother of two - who knows." Whatever she ends up doing, though, Bott is sure to do it with the most sincere passion, a trait that Bott's younger sister, Lindsey, admires.
"She's so passionate and driven about her work. But Carmen is an equally dedicated sister, daughter and wife," said Lindsey about her big sister "No matter how busy she is, she will always take the time to touch base with all of us."
Although Bott says that one of her goals is to lay off the work, she isn't showing signs of slowing down. Not only does she own Human Motion Inc., Bott has spent the last year working as a fitness consultant for EA Sports, a leading video game development company. www.easportsactive.com She coaches, she writes, she speaks at conferences, and she's a teacher at Langara College. And recently, she started a blog on www.carmenbott.com. No wonder she says she's getting to a point in life where she has to say no to opportunities.
"I have finally realized I can't do it all, nor do I want to," said Bott. "I am content with that decision, even if it means I do not build an empire."
The thing is, she already sort of has built an empire. Bott, who has both a bachelor and a master's degree from the University of British Columbia, is one of the most knowledgeable fitness experts around, and so is the rest of her Human Motion crew. Not only do they offer expert personal training and nutrition consultation, you can also download and buy exercise programs, training and nutrition plans from their website. In short, Human Motion has become a leading fitness think tank.
Since its conception in 2004, the Human Motion team has worked with people from all walks of life - they have helped amateur and professional athletes, as well as lifestylers who are looking to get fit for the first time in their lives. They've worked with provincial and national level rugby players, hockey players, triathletes, cyclists, basketball players - the list goes on.
One team Human Motion has worked closely with through the years is UBC's varsity women's basketball team. Kelsey Blair is an ex-UBC basketball player and a two-time national champion, who has spent the last two years playing professional basketball in Sweden. Blair says that in all her years playing competitive sports, nobody compares to Bott.
"Carmen is the reason that I've been able to develop...to be as strong and as fit as I am today. She taught me everything I needed to know to get where I was at 18 to where I'm at now at 24," said Blair. "She showed me how to get fit, taught me why I'm doing the exercises I am, and how to get quality out of my workout."
In the end, helping people from all walks of life has turned out to be one of Human Motion's greatest successes. "I take it pretty damn seriously," said Bott. "I have high expectations for my clients and want them to succeed," she said. Sometimes this means pushing people out of their comfort zones. "I'm not sure I'm ever going to forgive Carmen for making me do the Wreck Beach stairs...," said Blair, referring to the physically demanding stair workouts Bott used to put Blair's team through in the off-season.
For Bott, the best part about working with clients is when they have "ah ha moments." "These are like turning points in their thought and learning process, where repetition clicks over into mastery," she explained.
Mastery is certainly something Bott knows something about. One of the reasons she's been able to become a master of her profession is because of the open mind she has always maintained. "I never really thought to myself, 'Ok, I'm going to start my own business.' It just sort of happened naturally, out of connections, like all good things in life do," she said.
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Essential Kinetics - The Missing Link
By Tara Keller, Hons. B.Sc. (KIN), RK, MES
Clients are frequently referred to my practice after several failed attempts to resolve their concerns regarding recurrent pain following traditional approaches of therapy. The following is an example of one such case. Connie was an avid runner who had frequent recurrence of right-sided patello-femoral syndrome (PFS). She first received physiotherapy and was provided the usual battery of treatment: myofascial release of the iliotibial band (ITB) and piriformis, ultrasound, stretching for the piriformis, quadriceps and hamstrings and strengthening exercises for vastus medialis and gluteus medius to correct for knee valgus and lateral tracking of the patella. Connie had previously been prescribed orthotics to correct for subtalar valgus (over-pronation) that they thought was a result of repeated right ankle sprains. Despite compliance with her physical therapy regime, Connie continued to experience recurrent symptoms of PFS. She felt some relief with the release of her ITB, so she decided to try A.R.T. with a chiropractor to see whether that would assist her further. Treatments continued for a few more months, progressing with release of her tensor-fascia-latae (TFL), lateral quadriceps, gluteals and piriformis and occasional lumbar joint mobilization. Again, some short-term symptom resolution was reported but every time Connie returned to any measurable attempt at running, the PFS would return.
When clients come to my centre for assessment, I approach them with open eyes in search of the missing link within the breakdown of their kinetic chain. Three components must be considered in this regard: i) the articular surfaces of joints; ii) the soft tissues (ligaments, tendons, muscles and fascial slings); and iii) the nervous system. Failure or breakdown within one or more component will have immediate impact on proprioceptive feedback and alter joint mechanics. External factors such as force, timing and repetition of a movement must also be taken into consideration. In Connie's case, her pain was being experienced shortly after the onset of running. Joint loading with high repetition is apparent in this type of activity and Connie would experience her pain most significantly during heel-strike through to stance phase of the run.
In review of Connie's prior attempts in resolving her PFS, it was appropriate that her therapists had focused on improving patellar tracking and tried to correct for faulty knee-to-hip joint alignment by strengthening and stretching muscles that attach to this weak link. Unfortunately, they stopped short in exploring the kinetic chain and missed important links both above and below this mid-chain of movement.
Careful observation of Connie's right single-leg squat was a crucial component of her assessment. Despite her strength and mobility regime, Connie remained unable to control right ankle and knee valgus and would internally rotate her right hip when squatting. When given the advantage of her corrective orthotics Connie continued to lose subtalar control when dorsiflexing and loading through the ankle joint. Measuring ankle dorsiflexion revealed a 10-degree deficit on the right extremity with associated tightness of her calf muscles. This was one component of joint imbalance that had not been addressed and impacted her ankle joint proprioception and neural feedback through the lower chain. Without good subtalar joint control, the reflexive action of the gluteals upon heel-strike would remain significantly dampened, the knee would respond with a valgus force and the compensatory action of the TFL and subsequent pull on the ITB would remain a problem; but there was something further that needed to be explored. Reduced dorsiflexion and knee valgus do not necessarily elicit right internal hip rotation. It was evident that a weakened gluteus medius could drive this instability, but Connie was able to attain lateral hip stability in single-leg stance with no weakness displayed in this muscle (Trendelenburg test was negative). During a twolegged squat, Connie's pelvis and hips appeared stable. It was during unilateral weight transfer in a squatting position that the right internal hip rotation was revealed. As testing continued, it was evident that Connie had a much more common problem: she needed to address her core stability. Her left internal oblique was significantly weaker than the right and every time she would load her right extremity, her left external oblique and right internal oblique would take over the role of stabilizing. This would result in right-sided trunk rotation and compensation through the right internal hip rotators. Both regions of instability were confirmed when observing Connie's gait pattern during running and the compensatory trunk rotation following heel-strike was quite noticeable. I referred Connie for continued A.R.T. treatment with direction on releasing the calf muscles and made adjustments to the corrective exercise regime to address the present imbalances.
While the assessment became an important precursor to treatment, Connie also needed to address the missing link in her training regime. Before running, Connie would i) retrain her neural system by firing up her ankle proprioceptors; ii) prime her motor system and soft tissues through a combination of dynamic stretching and activation of the compensatory and inhibitory muscles, respectively; and iii) practice movement patterning so that she could connect with the proper muscle elicitation through her core and maintain joint alignment to spare the articular surfaces of her joints. Within 6 weeks of her initial assessment, Connie was able to enjoy her first full run pain-free. | |
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PORTABLE TRAINING
SYSTEMS FOR YOUR
iPOD or COMPUTER
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| "The cutting edge training techniques and protocols provided by Human Motion Inc. were second to none and enabled our athletes to achieve outstanding physical improvements."
~ Deb Huband
Women's Varsity
Basketball
Head Coach,
University of British
Columbia Assistant
Coach, Team Canada |
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| Issue Contributors:
Editor in Chief:
Carmen Bott MSc. C.S.C.S.
Human Motion's Reporter and Columnist:
Emily Beers
Publisher:
Jackelyn Thompson |
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