Balancing Out the Core

Kelly Gonzalez
Busy Bodies
Date Published: August 26, 2009

Balancing Out the Core

Have you been performing crunches and sit-ups to flatten and tone your stomach all summer long?
All that effort can potentially do more harm than good in the long run. Even those who perform crunches and sit-ups on a regular basis experience lower back pain. Often the programs designed to strengthen abdominal muscles will, in fact contribute to muscle imbalances and pain syndromes.

This results because many popular forms of abdominal exercises including sit-ups, bicycles, and crunches involve flexion of the mid-section, which primarily targets the rectus abdominis, but in comparison insignificantly effects other “core” muscles, which need to be strengthened and balanced to prevent lower back pain. An overworked rectus abdominis may result in a shortening of the muscle creating an imbalance between the abdominals (spinal flexors) and the spinal extensors leading to poor posture and back pain.

In my quest to get to the core of this common ailment I spoke with licensed physical therapist, James Doyle of Doyle and Taylor Physical Therapy in Annapolis. Mr. Doyle emphasized the importance of a balanced core training routine by stating that the core is not just made up of the abdominal muscles, but also includes the hips, and upper and lower back muscles. “If there is one weak link in the chain other muscles start compensating and injuries result.”

Isolating and exercising each muscle of the core would be time consuming to say the least if not impossible. There’s a multitude of deep intrinsic muscles that work as synergists with the primary movers to produce action. What’s important is the integrated function of the muscles as a unit- how the muscles of the core work together to provide functional movement and offer support to the spine.

Rather than isolating each muscle in exercise endeavors think of grouping exercises according to action. To keep your core training program in balance it’s important to target your spinal flexors: abdominals, spinal extensors: erector spinae, spinal rotators: internal and external obliques, hip flexors: psoas and illacus, hip extensors: glutes and hamstrings, hip abductors, hip adductors, and probably the most forgotten the spinal stabilizers: muscles of the pelvic floor, transversus abdominis, multifidus, and quadratus lomborum.

The key to a strong core, according to Mr. Doyle is starting with a strong foundation- the pelvic floor. “If you have a strong pelvic floor it’s the foundation for a healthy back.”

The transversus abdominis (TrA), the deepest abdominal muscle, acts as a sling for the internal organs,” and plays an intricate role in stabilizing the spine and hips.

A study conducted by Hodges and Richardson discovered that the transverse abdominis is activated before limb movement in normal subjects, but subjects who reported low back pain had a delay in transverse abdominal activity. This neuromuscular dysfunction may cause instability of the lumbar spine.

To strengthen your transverse abdominis one simple exercise that you can perform even while reading this article is pulling your navel in towards spine, hold for 3 breathes, relax, and repeat.
Exercises that isometrically contract the muscles are often ignored, but it’s important to remember that not all muscles work dynamically. It’s imperative to exercise a muscle in a way that corresponds to its overall function. There’s no need to complicate things. Work smarter not harder.

A balanced core-training program can be completed in as little as 10-15 minutes per day. Below is a core-training routine to try. Before beginning an exercise program of any kind please consult your physician.

Equipment: Stability Ball, mat

Cross-overs on the ball
Targets: Primary: Rectus abdominis, obliques, hip flexors
Sit on the ball with legs flexed 90 degrees
Lean back into an inclined position as you walk your feet out
Place your hands behind your head
Engage your abdominals and bring your right knee up as you twist your trunk and bring your left elbow to meet the knee
Lower down with control, repeat on the opposite side

Prone Back Extension with arm raise on the ball
Targets: Primary: erector spinae, trapezius, deltoids
Secondary: Glutes, hamstrings, obliques
Lie on the ball in a prone position with your feet hip width apart
Place both hands on the floor in front of you
Keep your neck in line with your spine as you raise your right arm up right beside your ear
Lower down with control and repeat on the opposite side

Supine Hamstring Curl
Targets: Primary: Hip extensors- Glutes, Hamstrings
Secondary: Erector Spinae, Abdominals, Transverse Abdominus, Gastrocnemius

Lie on your back in the supine position
Place feet on ball under your heels and calves
Raise your hips off the ground
Roll the ball towards you by contracting the hamstrings and keeping the trunk stabilized
Roll the ball back out with control
Repeat

Side Hip Abduction on the ball
Targets: Primary: hip abductors- gluteus medius
Secondary: obliques, transversus abdominis, gluteus maximus, adductors

Start on two knees with the ball placed to one side
Lie sideways over the ball and place your hand on the opposite side of the ball
Keep your outside leg straight as you lift it hip level
Lower down with control and repeat for desired number of repetitions
Complete on the opposite side

Pelvic Squeeze

Targets: Primary: adductors (inner thighs) pelvic floor muscles
Secondary: Abdominals, transversus abdominis

Lie on your back in the supine position
Raise your legs up towards the ceiling keeping your knees bent to 90 degrees
Place the ball in between your knees
Squeeze the ball with your knees holding for 10 seconds
Release for 10 seconds
Repeat

Healthy Hydration

Kelly Gonzalez
Busy Bodies
Date Published: August 12, 2009

Healthy Hydration

Believe it or not August has arrived. Accompanying August is hot, humid, hazy weather, which can take a toll on one’s health. It’s critical to stay hydrated. An increase in temperatures and humidity increases risks for dehydration and heat related illnesses. This calls for an increase in water intake, but what if plain water is just plain boring to you?

Lucky for you, the beverage industry has created a wide variety of flavored waters and sports drinks to help you stay hydrated and satisfy your taste buds. While some of these products are nothing more than an addition of natural flavors and sweeteners, others are packed with unnecessary sugar and carbs.
One of the best things about flavored waters is that they increase overall water consumption, and are a much healthier choice than sugar loaded soft drinks and juices. Here’s a breakdown of a few popular brands.

Best Choices:

Fruit2O (Natural Lemon Flavor)
8 fluid ounces contained 0 calories, 0 grams sugar, 0 gram of carbohydrates, 35 mg of sodium.

AquaFina Flavor Splash (Wild Berry)
8 fluid ounces contained 0 calories, 0 grams of sugar, 0 grams of carbohydrates, and 65 mg of sodium

Dasani Essence (Black Cherry)
8 fluid ounces contained 0 calories, 0 grams of sugar, 0 grams of carbohydrates, and 25 mg of sodium.

These flavored waters and anything comparable are great choices, because they have no caloric impact, are low in sodium, and come in a variety of different flavors to jazz up the most essential nutrient.

Runner’s Up

SoBe Life Water (Strawberry Kiwi)
8 fluid ounces contains 40 calories, 10 grams of sugar, 17 grams of carbohydrates, and 20 mg of sodium. An added benefit of this product is that it provides 100% of the recommended amount of Vitamin C to boost immunity, and 50% of the recommended amount of Vitamin E, which helps keep skin healthy, and even helps protect against ultra violet rays.

Vitamin Water (Essential)
8 fluid ounces contains 50 calories, 13 grams of sugar, 13 grams of carbohydrates, 0 mg of sodium, 70 mg of potassium.
Yes, this product contains 100% of your daily recommended intake of vitamin C, but with all the artificial sweeteners, is it worth it? I would rather just eat an orange and drink plain water.
If you love Vitamin water try their low calorie version. It has the same amount of vitamin content as the original, but only 10 calories per serving.

Gatorade
8 fluid ounces contains 50 calories, 14 grams of sugar, 14 grams of carbohydrates, 110 mg of sodium, 30 mg of potassium.
The great thing about Gatorade and other similar sports drinks is that they contain a large quantity of electrolytes, carbs, and sugars that are necessary to help your body recover from excessive sweating usually as a result of intense cardiovascular exercise. Electrolytes- sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate, are essential for metabolic activities. Sodium and potassium are the most commonly depleted electrolytes during excessive perspiration. Many sports drinks such as Gatorade help to restore the electrolyte balance.

The bad thing about Gatorade is that the average person does not need it, but many people drink it, because it tastes good, and it is marketed as a healthy beverage. If you’re not dehydrated, excessively sweating, or completing an endurance activity you probably don’t need Gatorade. If it’s a hot day on the beach, and you’re active outdoors all day and choose Gatorade dilute the Gatorade by adding 2-3 servings of water to every serving of Gatorade.

Adequate water intake is by far the best option when it comes to staying hydrated, but if you’re looking to add a little flavor to keep you sipping more often, or need to replenish electrolytes on these hot summer days be sure to read the nutrition labels and consider serving sizes when making your decision.

Skip the Gym and Hit the Beach

Kelly Gonzalez
Busy Bodies
August 5, 2009

Skip the Gym and Hit the Beach

Tired of your usual exercise routine? Looking for a hot new place to exercise? Just jump in your car, venture east, and stop right before your sneakers get wet. You just entered the best fitness center around. There are no sign up fees, monthly dues, or waiting in line to use a machine. The facility is fully equipped with running routes, outdoor sports and recreation, swimming, strength training, yoga and meditation, and even tanning.

Whether you’re headed to the beach for vacation, just going for a weekend trip, or living there all summer, it’s easy to fit in fitness, because exercise is disguised as fun. This summer take advantage of all the beach has to offer. Jump up off your beach towel, get active, and have a blast.

Working out on the beach can add variety to your exercise routine and enhance your training. Running in sand and swimming in the ocean is more difficult than running on asphalt or swimming laps in a pool, but mentally it may seem easier, because it is more enjoyable. It’s all about attitude.

If you’re interested in improving your running, beach running is an excellent supplement. Running on a softer surface like sand is a great way to give your joints and muscles a break from the jarring asphalt, and can be easier on the body, especially for a beginner runner.

It is easiest to run on more compact hard sand during low tide. During high tide the beach tends to form more of a slant and running on an angle can be hard on your knees and ankles. Check the local tide charts to find the most opportune time to run.
Running in soft sand provides a greater challenge, but in return a greater calorie burn. If you’ve never tried to run in soft sand you may be reminded of your initial experience for the following days. Your legs, especially your calves may be tight for a day or two, but over time you will adapt and gain more strength and endurance. Like any form of exercise it’s important to start slow and build up. Try to run intervals on hard sand for 5-10 minutes and run soft sand for 2-4 minutes and gradually increase your time in the soft sand to add more intensity to your workout.

When walking up sand dunes you may feel your quads and glutes start to burn and fatigue. The short incline is the perfect lower body toner. To improve your leg turnover and power try running or power walking up the dunes. Start by running/power walking up the dune for about 30-50 yards at 75-90% effort. Complete 2-3 sets of 3 repetitions with a 90 second break in between repetitions and a 3-minute break between sets.

You can either run on the beach wearing supportive running shoes or go barefoot. I recommend wearing shoes, especially if running on hard sand during low tide if you have back, knee, or ankle problems. You can also avoid painful blisters.
Running barefoot requires a fair bit of technique. You run differently barefoot in soft sand than you do on the road. First of all, your strides are more like “bounds.” To relieve stress on the calves and pick up speed most beach runners point their toes or even scrunch their toes for a better grip. You must contract your abdominals and have good posture in order to protect your lower back.

Just as sand adds resistance to your running, the current can provide resistance when swimming, thus scorching more calories in less time. I find it to be a lot more enjoyable than staring at a line on the bottom of a pool.
Before you enter the ocean to swim you should feel confident in your swimming abilities. It is wise to practice your stroke and build endurance in a pool before trying to go for a swim workout in the ocean. The ocean is unpredictable and requires precaution. Always swim when a lifeguard is on duty and be sure to stay within their view.

A common misconception is that you must have machines, weights, and equipment to strength train, but using your own body weight is an excellent alternative. Body weight exercises like squats, push-ups, lunges, and sit-ups are the perfect form of resistance training on the beach. These exercises can be done in a circuit fashion to target all the major muscle groups of the body. Here are a few exercises to try.
Sand Shape Up

Decline Push-Up
Use what you got! Sometimes the tides create a shelf on the beach, which acts as a pseudo-exercise bench. Use the shelf or just the general slope of the beach to intensify push-ups.
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the ground by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count.

Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.

Side Plank
This exercise can be done with your arm outstretched (as shown) or on your forearm. Keep your body in a straight line. Hold for 30-60 seconds on each side.

Front lunge with Lateral Raise
-Start with your feet together
-Take a step out so you’re in a lunge position.
-As you lower down raise your arms out to the side

*Can be done as walking lunges or stationary lunges

Switching up your workout and adding variety allows you to break through plateaus and receive greater results, because your body is forced to adjust. The idea of a beach workout is to get creative. There’s so much at your disposal that you can’t find in a gym.

If you’re planning a vacation to the beach this summer take a vacation from your normal workout routine as well. Challenge yourself, have fun, and get fit with creative beach workouts.