|
JOIN OUR LIST
|
 |
|
|
| Issue: # 1 |
September/2008 |
|
| Ask Michele the Trainer: |
Knee Integrity::Why do you ask clients to keep knees soft or "bent a bit" and never locked?
Saftey first! Especially joint saftey. Knees are hinge joints and the movement of the knee joint is extention. You can think of a hinge joint like your very own door hinge. You would never let your kids hang on or overextend the refridgerator door, now would you?? What about the car door??
Hyperextension (over extention) of the knee is a terrible injury, and best to just prevent. Just think about that car door example again...OUCH!
Here is a perfect example of a leg press from the Mayo Clinic, notice how the model never locks her legs or fully straightens them. Also note how her toes are aligned with her knees
Note that the verbiage for the mayo clinic video says, "Remember, for best results, stop just short of full knee extension when you push on the platform." That is the definition of "soft knees" or knees bent slightly or bent a bit".
This is imperative when adding strength training/pushing weights or "under load" and that includes in the water, because the water has weight which adds resistance (62lbs per cubic foot--12x12x12 or 1728 cubic inches=a cubic foot). "The density of water is approximately 800 times that of air, which is an important contribution to the energy cost of aquatic exercise (Di Prampero, 1986)
Also mentioned in the video notes and very important is where they say "When you return to the starting position, do not let your thigh drop below the level of 90 degrees at the knee." This means not to allow the weight of the weights to bend your knees too deeply.
Also remember to learn from your healthcare provider and disclose to your trainer any personal exercise contraindications.
Hope that helps & Namaste! |
| Ask Michele the Trainer |
Cardio::How does your deep water running program compare with land based cardio for calorie burning?
###
Please refer to this table:
"Table 4. Kilocalorie Expenditure
The following are some kilocalorie expenditure comparisons of different exercise modalities.
Exercise Mode Kilocalorie Expenditure
Aquatic exercise 5.7 - 6.5 kcal.min-1
Aerobic dance 6.2 - 6.6 kcal.min-1
Circuit training 5.1 - 6.1 kcal.min-1
Step aerobics 6.7 - 7.7 kcal.min-1
Running 11 min mile 8.0 kcal.min-1
Running 9 min mile 11.4 kcal.min-1
Walking normal pace 4.7 kcal.min-1
Deep water walking 8.8 kcal.min-1
Deep water running 11.5 kcal.min-1 "
Dr. Len Kravitz
###
As compared to running a 9 min mile on land 11.5 kcal per minute is awesome!
Note that this number is not specific to any performance based tethered training or including any added resistance or any speed intervals. So if you are wearing bells or fins, then you get even more! yay! |
| Ask Michele the Trainer |
| As I have gotten older, I notice I have this little spare 'tire' around my waist - my pants aren't tight, yet I still have this blob that seems to sneak up & over the top of my pants. What kind of things can I do to reduce this unattractive spare change around my waist?
Well the first unpopular short answer is, unfortunately, that our waist does not "own" that fat :)
Same applies to my favorite "back/bra strap fat" and also the ever lovely "other inner thigh". Therefore overall fat burning must take place. For reducing body fat, my favorite strategies include interval cardio training (high intensity, then lower intensity, then high intensity). My other favorite, strengh training, increases your muscle mass and muscle burns more calories then fat, therefore your body will burn more calories even at rest! Oh and let's not forget learning the heart rate monitor, and your personal fat burning zone, but more on that in another edition!
I also use both isometric and dynamic exercises for my core. For example, I will do plank, but also crunches. It's important to have a combination of both dynamic (crunch) and static (plank) to complement and assure muscle balance.
Now I'm not a doctor or a nutritionist, but the second unpopular answer is that diet plays a significant role in appearance of the abdominal region. I always request a few days of food diary tracking for my clients; being aware what you eat good and bad, is always a good idea.
Paul Chek fitness abs expert elaborates on this more here:
When you are allerigic to something one of our natural reactions is to swell, right?...Therefore a food diary and identifying what you maybe allergic to can help you decrease the intake of foods that could be bloating you unnecessarily.
For me, hydration with water is key, as my puffiness (water retention) will often go away if I drink more water. I also avoid personally dry processed carbs (like wheat based cereals) as they make me puffy too!
Hope that helps! | |
As always, Michele the Trainer appreciates your support, attention and commitment. We work hard together!
In return my personal commitment to you is offering you with the absolute best in fitness, fitness programming, fitness education, and lifestyle/wellness coaching, and FUN. I am dedicated to providing you with outstanding personal attention and service. If you have any questions about my private or small group personal training, classes, phone or in person lifestyle coaching or other services, please do not hesitate to contact me.
Namaste!
Michele the Trainer |
|
|
