Formal exercise, solution to obesity?

With the current rate of fat gain in America and other western countries, formal exercise does not seem to be the effective enough of an answer in the fight against obesity...that is just my personal opinion.

I believe that in addition to weight management through nutrition we really have to take a look at our culture and society from the perspective of general physical activity in day-to-day living.

Look at the development of our technology. The main objective for most of the devices we have in our house, on our yard and in the garage, is to make life easier. Garage door openers, remote controls, cell phones, computers have been created with the intent to make our life PHYSICALLY easier....(or financially more productive)

Even the new exercise machines are easier and more comfortable and less inconvenient. Well, its all good as long as we realize that the equation of all that is simple and straight forward:

EASY, COMFORTABLE, CONVENIENT = LESS ENERGY USED = LESS CALORIES BURNT

So, now that we have created a world where everything is so remote-controlled and easy that we have to go to the gym to participate in artificially arranged "physical work"(,which we still effectively avoid), we are wondering how to deal with the consequences.

The physical work that we used to have to do every day has now become a hobby that we still have to do or we get health problems that we really did not have when we did physical work.

So, how do you rewind the situation? How do you re-establish some of those good daily physical tasks? I know... that is pretty hard, mentally and physically.

Just think about it, getting up from the chair to add some wood in the stove or even just to change the TV channel does not seem like much. But count how many times you would do that during your lifetime and how many calories would be burnt altogether.

What about that garage door opener? Lifting the door several times adds up adds up little by little. Snow blowers? Now we have abandoned an opportunity to shovel snow too.

Not a big deal you might say....I say those little every day movements together formed the foundation for weight management through physical activity. Then we were able to compliment that with some additional exercise at the gym or on the court if we still had extra energy.

When physical activity as a form of recreation was introduced it was mostly for fun, not for health reasons. The health benefits were known but they were not the main reason for movement. Now we have forgotten about the fun and the work we did in the yards, woods, fields and in the homes has become an obligatory moment of convenient boredom on an elliptical "going-no-where-machine".

Maybe we could start by building roads for pedestarians, bikers and rollerbladers instead of for motorized vehicles.....sounds like utopia at least in New Jersey.

Take the stairs today!

Tommi

Interesting OBESITY-article if you are interested.

PS: So convenient a thing it is to be a reasonable creature, since it enables one to find or make a reason for everything one has a mind to do. Benjamin Franklin.

Optimal Training Adaptation

Anyone can create a training stimulation. Not everyone can create a training adaptation, especially the desire one.

How do I facilitate the training environment and the training variables in such way that my client actually gets the desired adaptation?

Isn't that a key question to any training? Well, yes it is, but I do not think it is always that simple. Otherwise every client would reach their goals much more efficiently, I think.

I do not think knowing the client's goal means I will always get them there. Sometimes it is my fault, sometimes it is theirs and sometimes it is no one's fault....

I think the desired training adaptation requires an Optimal Adaptation Environment.

There are a lot of variables in creating O.A.E., for example:

1. Physiological variables

- the training stimulation itself

- the state of the neuro-muscular system pre- and post-training

(pains, fatigue, lack of sleep, recovery, nutrition, other movement needs etc.)

2. Mental/Emotional variables

- state of mind (work stress, family stress etc..)

- motivation

- focus

3. Environmental variables

- temperature (heat, wind, rain..)

- equipment/facility

- other people

But let me stay on the physiological adaptation environment and say hello to Mark, our case study for today.

Ok, so Mark needs to improve his Vertical Jump. Now we know the goal.

Now I need to ask, Which training adaptation will take Mark to the desired goal?

Then I need to know, Which training stimulation will take Mark to the training adaptation that will lead to the desired outcome? .....huh?

Anyway, the goal is the Vertical Jump. After the evaluation we decide that Marks's internal hip rotators are in such a bad shape that he can't load his hip musculature and produce force properly.

So, we determine that the desired training adaptation would be first mobility/flexibility in the hip and then strength of the same area.

Now we decide to use prone posterior hip stretch passively and actively as a training stimulation to get some range of motion in the area.

Then we make Mark do some 3-dimensional lunges without additional resistance.

Finally we get to do some single leg and double leg strength followed by some vertical jumps.

OK, so we figured out a path that should lead from training stimulation to adaptation to performance.

What if that was not the right path? What if we created an adaptation that was not the desired one? I think that happens a lot.

What if we had Mark do back squats without creating a mobility adaptation first in the hip rotators? Could the vertical jump still have improved? I guess it could have. Is the desired training adaptation and the desired movement goal always the same thing? I believe you can improve someone's vertical jump by just jumping under some heavy weight and repeating the desired movement pattern under resistance....so the answer would be NO then.

The question still remains though ...which adaptations did this training create and are all of them "good" adaptations? He might have improved his vertical jump and at the same time decrease his ability to change direction laterally in high velocities. Well, that is not a good thing for a basketball player. But we won't even worry about it because we have no idea that we had created such "secondary" adaptation. Oh oh!

Creating an environment where the optimal adaptations occurs, requires that I know quite a bit about how the body responds to given stimulations. The challenge is in knowing all the possible adaptations that an exercise can have on the movement system.

This might have been pretty confusing, I recognize that, but I guess my point is that a trainer or a strength coach should not facilitate only training stimulations but more so, training adaptations.

Thanks for reading!

Tommi

PS: Be a yardstick of quality. Some people aren't used to an environment where excellence is expected. Steve Jobs

Olympic Style Weight Lifting

Here is an excerpt of Vern Gambetta's book on Olympic Weight Lifting. Wonderful points and true wisdom, please read the whole excerpt at Vern's blog.

In the athlete development process the role of Olympic style weight training has occupied a large role. This has good and bad implications. Olympic style weight lifting is a training method that is excellent for developing power. Olympic lifting consists of two movements, the clean and jerk and the snatch. The derivatives of those movements are what make up the majority of the training exercises. There is no question of the inherent value of these exercises as a tool to raise explosive power, but once again the method must be kept in context and reconciled with the overall goal of the strength training program.

In order to achieve optimum return there are several key points that must be considered: the first point is that Olympic lifting is a sport. That sport consists of lifting as much weight as possible in the clean and jerk and the snatch. Those lifts have a high technical demand, but the skill is a closed skill that occurs in a narrow range of movement. The Olympic lifting movements do produce tremendous power production because of the distance the weight must travel, the weight and the speed requirements. This power production is highly dependent on the technical proficiency of the individual lifter. Essentially, the training of the weight lifter consists of the actual Olympic lifts and some derivative and assistance exercises. There is no running, jumping or other demands on their system. The sole focus is on lifting as much weight as possible.

Tommi

PS: The only limit to our realization of tomorrow will be our doubts of today. Franklin D. Roosevelt

What is your SYSTEM of training?

systej Someone said,"Even a bad plan is better than no plan."

I have to agree to some extent that sometimes we get results even with a bad plan or a system. But without either, we are doomed to running in circles.

What is common to all the excellent coaches and trainers you know?

Mark Verstegen, Mike Boyle, Al Vermeil, Eric Cressey, JC Santana, Gary Gray, Gray Cook, Vern Gambetta, Lee Taft all have a SYSTEM. They might use different vehicles to get to their destination, but they all know HOW to get there.

If I want my client to reach his/her goal, I need to have a system. Maybe I should just order one from a catalog.... Does Perform Better carry training systems?

I guess my point is that I have to create a SYSTEM myself, based on my passions, abilities and the needs of the client. Someone else's system can also be part of my own system, such as Functional Movement Screen by Gray Cook, as long as I know the system inside and out.

What is a SYSTEM anyway?
- training program on paper?
- assessment protocol?
- periodization plan?

SYSTEM according to Webster's Online Dictionary:

1. 'something made up of many interdependent or related parts'

2. 'a method worked out in advance for achieving some objective'

3. 'the means or procedure for doing something '

I think you have a system when you are able to explain all the steps of the journey from the evaluation of a client all the way to reaching the goal. In other words, you have a clear plan. We know that many times plans change, but at least you have a map and a compass.

Maybe more importantly, can you take yourself out of the equation? Can someone else produce results by using your system? Do they understand it and can they put it into practice?

In other words, does your system require you? If it does, it might just be too complicated...

I am in the process of updating and hopefully upgrading my SYSTEMS for training. It is actually very inspiring....

Check, check, check!

Tommi

PS: A complex system that works is invariably found to have evolved from a simple system that works. John Gaule

Change of Direction Speed

7-0 to CARBS!

I am not an expert in the science of sport nutrition, but sometimes I need to point people in the direction that I believe is beneficial for them. It is actually hard to find information that does not have some sort of weird twist to it.

I like the sound of these 7 bullet points...

Sports Performance Bulletin nutritional expert, Charles Remington, explains the health problems you may experience with a low carbohydrate diet. (http://www.pponline.co.uk)

1. Poor exercise performance and recovery

Carbohydrates are the primary fuel for your muscles and brain. Eating a low carbohydrate diet prevents proper maintenance of muscle and liver glycogen (storage form of carbohydrate and water), thus decreasing muscle performance and increasing muscle fatigue. ATP is the main source of energy for all muscle contractions. When a muscle is used, a chemical reaction breaks down ATP to produce energy. There is only enough ATP stored in the muscle for a few contractions. More ATP is needed. There are three enzyme systems that can create more ATP. The three sources of ATP for muscle contractions are carbohydrates, fatty acids and amino acid proteins. Carbohydrates metabolize efficiently and are therefore used first. If carbohydrates are not available, your muscles metabolize fatty acids and amino acids as secondary sources of ATP. These secondary sources are not efficient, which consequently cause your strength and endurance to drop drastically. It needs to be customized to your amount of muscle and exercise schedule. High-fibre, low-glycemic (turn into blood sugar slowly) carbohydrates can provide up to 50% of your calories, which will lead to increases in strength and muscle endurance.

2. Gout

Gout is a form of arthritis that occurs when excessive uric acid levels start to crystallize in joints, leading to pain and inflammation. Uric acid is a waste product in the liver's metabolism of protein. Excessive amounts of protein may lead to an inability to eliminate uric acid. I would recommend you should not exceed 1 to 1.25 grams of protein per lean pound of body weight.

3. Kidney stones

Kidney stones are hard masses that form in the kidneys when uric acid or calcium oxalate crystallize and over time form stones. Insoluble fibre, found only in carbohydrates reduces the absorption of calcium, which cause urinary calcium levels to drop thereby preventing the formation of kidney stone. I would recommend the consumption of 30 or more grams of fibre daily. This is not attainable on low carbohydrate diets.

4. Constipation and poor intestinal health

To maintain good intestinal health our bodies require 30 or more grams of fibre daily. Fibre is divided into two types, soluble and insoluble. Insoluble fibre is vital in formation of stools and decreases the time process of waste elimination. Low carbohydrate diets are too low in insoluble fibre and increase risk of constipation. Poor transit time of waste material increases risk of certain colon cancers. Insoluble fibres prevent the build-up of mucus on intestinal walls which lead to poor absorption of nutrients into the body. Low carbohydrate diets are inadequate to maintain good intestinal wall health. I would recommend you use whole grains, oats, beans, fruits and vegetable which are rich in soluble and insoluble fibre. This lowers the risk for constipation, hemorrhoids, irritable bowel, diverticulitis, Crohn's disease, and colon cancers.

5. Rise in cholesterol levels and an increased risk of heart disease

The risk of heart disease increases on low carbohydrate, low fibre diets. These diets promote excessive amounts of animal protein, cholesterol and saturated fat. Exuberant amounts of protein increase homocysteine, which is a by-product of the amino acid methionine. Many experts believe that high homocysteine levels have many toxic effects which lead to increase risk of heart disease and hardening of the arteries. Low carbohydrate, low fibre diets reduce the absorption and elimination of digestive bile in the intestines. Digestive bile is produced in the liver from cholesterol. A decrease in digestive bile production raises blood serum cholesterol levels which increases the risk of heart disease. Unlike low carbohydrate diets I would promote a nutritional balance providing 30% protein, 50% high fibre carbohydrates and 20% fat.

6. Osteoporosis

Osteoporosis is the reduction of bone density, due to the loss of calcium over long periods of time. Several dietary factors increase the risk of osteoporosis. When dietary protein reaches excessive levels, so does the loss of calcium in the urine. Most studies show that a life-long high protein diet results in an increase of obsteoporosis. Poor intestinal health due to low fibre diets cause inadequate absorption of calcium in intestines contributing to poor bone formation. This would suggest that no low carbohydrate diets can become a life long lifestyle of eating. This is only one of many reasons why low carbohydrate diets provide poor long term weight control. Interestingly, a diet too low in protein can also increase risk of osteoporosis. There is no one size fits all when managing our weight so it has to be customized to the individual, providing the right balance of protein, carbohydrate and fat.

7. Loss of muscle and reduction of metabolism

Any diet that applies the restriction of calories less than the body's daily requirements over long periods of time will result in the loss of lean muscle tissue and a decrease in the metabolism. All low carbohydrate diets are focused solely on weight loss. The loss of fat comes at a high cost, which is the loss of lean muscle. The loss of muscle reduces the resting metabolic rate, which is the major cause for rebound weight gain. Research shows 95% of all dieters will regain that weight . We do not fail at diets - diets fail us! The secret is not to try to lose fat every day as this will result in losing muscle and reducing metabolism.

What do you think? Doesn't sound like low-carb diets have much benefit?!

Tommi

PS: Food is an important part of a balanced diet.
Fran Lebowitz

Plantarfascia issues?

A reasonably great number of people suffer from problems with their plantarfascia. I have seen them a lot even when working side by side with a physical therapist. Actually, I wish more of those people would get treatment from a qualified therapist or ART-specialist before taking the route of injections, surgeries and so on...

But I am not a doctor...so I am just speculating of course!

ART (active release technique) seems to work very well, but even before that one can do a lot, especially in the prevention of issues with their plantarfascia.

Plantarfascia is a part of the posterior chain. In the same chain, you will find for example the soleus and gastrochnemius muscles of the calf complex. A lot of problems in the bottom of the foot could be prevented by proper flexibility exercises for the calf ; Self-myofascial release, static stretches and dynamic stretches can all be done to prevent problems lower down in the chain. That is just my experience - there is probably more to it.

2 Ways of keeping the lower leg healthier:

1. Foam Roll the calves!

Great instruction for the use of a foam roller -Click here!

2. Tennis ball the bottom of the foot!

Shoes off. While standing, put one foot on a tennis ball. Slowly and gently "massage" the bottom of the foot with the tennis ball. We like to do about 30-60 seconds per foot.

This one is great tool I learned years ago from Mike Boyle. Thanks Mike!

Tommi

PS: Prepare yourself for the world, as the athletes used to do for their exercise; oil your mind and your manners, to give them the necessary suppleness and flexibility; strength alone will not do. Earl of Chesterfield