Exercise of the Month: Warrior I

Target Body Part: Butt/Hips, Legs – Thighs, Full Body/Integrated

Primary Muscles: Erector Spinae, Rectus Abdominus (abs), Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings, Adductors

Secondary Muscles: (Synergists/Stabilizers) Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Soleus, Gastrocnemius, Obliques

Equipment Needed: No Equipment

Step 1
Starting Position: Stand with your feet hip-width apart, toes pointing forward and arms by your sides. Pull your shoulder blades down and back without arching your low back. Engage your abdominal/core muscles to stabilize your spine. Inhale.

Step 2

Exhale and take a large step forward with your right foot while raising your arms to the ceiling, palms facing each other. Keep your right foot pointed forward and turn your left foot out to the side 45 to 60 degrees. Your left heel should be on line with your right heel. Begin lunging forward into the right leg while keeping your back (left) leg very straight and strong. Do not allow the right knee to move forward past the right toes. Keep the back (left) heel pressing into the ground. Lower your hips toward the floor and square your shoulders and hips to the front of the matt. Support your weight by pushing through your left foot and reaching up through your arms. Lift your ribcage away from the pelvis without arching the low back.

Step 3
Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side.

Take Time to Chill for Better Health

Spring is progressing, school vacation week has passed and we are heading towards Memorial Day at the pace of a freight train.  Hopefully some of you had time to relax and de-stress.  If not last week, perhaps when the weather is even better, you will grab a good book, re-locate for a moment to a new, more tranquil surrounding, where if only for a small sliver of time you will be able to immerse yourself in the placid stillness that is your inner peace.  Now, I’m sure you’re really, really confused.  Your thinking about my last newsletter where I became so worked up about Paleo lithic times that he “wanted to snap.” Now, I’m is encouraging rest and relaxation?

We have addressed the benefits of cardiovascular and strength training, have looked into the consequences of stress and have delved into the details concerning basic nutritional guidelines.  Now it is time to step back, looking at a better way of rounding out our healthy lifestyle. Studies show that “focus” translates into a healthier life style and reduced stress. Everyone has their own way of creating a mental, psychological, and spiritual catharsis. What’s important is ensuring that whatever cathartic activities you choose are safe, positive and productive.

One of the biggest saboteurs of an increased level of fitness and a healthy lifestyle is stress! Taking time out FOR YOU is one of the best things you can do during times of intense stress.  We all know from my previous rants that exercise will help alleviate stress, anxiety and depression. It helps to boost your mood, enabling you to cope with whatever you face.  Sometimes stress can even come from negative self-talk associated with the perception that you are not making progress, or that you are lazy because you missed a week of workouts.  You should instead try creating an atmosphere where you feel at ease, where both positive feelings and positive self-talk can be initiated and sustained.

Even athletes take days off [of their normal training routine] in order to engage in informal activities that they enjoy outside the realm of formal fitness or sport, easing their body and their mind and creating a cathartic atmosphere of recovery and a resumed sense of focus. Why shouldn’t we?

Mindfulness is a way of zeroing in on the here and now versus over processing and overanalyzing the past. We don’t think about the future or multitask. Often the practice of Yoga assists with mindfulness and many other health promoting elements that we will explore shortly.

Here are some ideas for an “active rest day” or “down time”:

• Take one day off after every 2-3 days in the gym or doing some type of formal exercise (5 mile run, strength circuit in the gym etc.) to give your mind and body a break.
• Take a day and instead of going to the gym, or the same part of the gym (like the cardio section), do something different like going for a walk or taking part in a Y offered Holistic class such as Yoga, Tai Chi or Pilates.
• In addition to your movement orientated exercise, do something new and relaxing: read a book, pick up a musical instrument or work in the garden.
• Block off a significant and consistent period of time for prayer, meditation or the quiet focus on a single element or thought a few times a week.
• Take a yoga class, I know it is already referred to above, but Yoga can be the ultimate practice of negating the stress of our surroundings en route to reducing stress and increasing well-being.

Why yoga for the reduction of stress and anxiety?

While regular aerobic exercise and strength training help, all that pushing pulling, and prancing on the treadmill, elliptical and draping yourself over your road bike for hours on end are not enough.

Yoga, trains the body, mind and spirit and may be just what you need to complete the puzzle of fitness. Yoga is a practice well established in ancient history that will help you deal with the stress of modern life. Now more than ever, people are discovering and latching on to the benefits that Yoga provides.  Youth, college and professional athletes, including Olympians around the world are using this practice to increase their focus, enhance their performance and decrease their stress through the centering of the mind.  Well over 11 million people are reported to be practicing Yoga right now in America alone.

Yoga’s literal meaning is to yoke or unite and is the practice of uniting every aspect of a person, mind body and spirit, via physical postures, breathing exercises and meditation. This integrated approach to well-being quickly and positively impacts flexibility, strength and muscle tone as the mind and body work together in harmony.

As with different varieties and variances in forms of strength training and cardiovascular exercise, there are also many varieties of Yoga from which to choose, each with a unique focus.

• Hatha Yoga, the most widely practiced type, focuses on concentration and features gentle stretching and strengthening exercises.
• As a result of the belief that Prana, or Life force originates in the breath, Paranayama Yoga uses specific breathing exercises and the control of breath to increase vitality and energy.
• Mantra Yoga is verbal in nature and uses a repeated word or phrase to aid in the control of the mind.

Some people use Yoga solely as a means of de-stressing and releasing tension, focusing their minds and relaxing their spirit. Others utilize Yoga as a means to increase flexibility and tissue pliancy. The fact is, most  modern stress reduction techniques find their basis in the principals of Yoga. Additionally, recent research indicates that Yoga favorably influences stress related diseases such as hypertension, insulin resistance, pain, cardiovascular disease, anxiety and depression.

The best way to start implementing Yoga into your weekly routine is to find a class that appeals to you.  Try one out and see which one fits.  At the Y we offer many classes including Basic Yoga, slow flow Yoga, Family Yoga, Pilates/Yoga fusion, Hatha Yoga, Kripalu Yoga, Power Flow Yoga, Restorative Yoga, Budokon Yoga, PiYo and tons more FREE with your Y membership.

I should mention, if you really want a tough workout, there are some forms of Yoga that can certainly get the job done. For example, Power Yoga entails a series of intense Yoga postures done in succession and really does a nice job of developing strength as well as relieving stress and increasing flexibility.

There are many methods people use to relieve stress and maintain focus. This month keep in mind that what comprises your overall health and well-being in much more than traditional strengthening and cardiovascular exercise. It is necessary to strengthen and focus the mind on the way to making it stronger along with the body that it controls. The fitness of the mind is as important as the fitness of the body.  Be intentional about creating space in your life for silence or noise, for solitude or enjoying togetherness as you find the healthy catharsis that will close the link in the chain of fitness and well-being or may open you up to a newer, healthier lifestyle.  Throw off any preconceived notions you may have about Yoga or other holistic avenues and enjoy the benefits that abound today.

Spring II program registration is fired up and ready to go at the Greater Beverly Y. To sign up, hop on line or swing by the Greater Beverly Y welcome center today  and charge toward summer more healthy than ever.

Here are some newer programs the Department of Health and Wellness will be offering for Spring II: Exercise For Low Back Pain; Chair Yoga, Recliner To Road Race, Tabata Circuit, Ripped on Ropes (full session class), Tai Chi, Brand New 2 Hour nutrition Workshops, Strength Training and Balance Development for the Older Adult and as always, many more to keep you moving and motivated!  Also, check out our Fat Tuesday Personal Service promotion going on now (see the Sterling Y Welcome Desk) saving you $ on Personal Training, Massage Therapy, Fitness assessments, Nutrition Consulting and more!

Please: let me know if you have any questions regarding this month’s newsletter or anything else pertaining to health and wellness, and I’m happy to assist.  You can reach me at walkera@northshoreymca.org or 978-564-3486.

Have a great Month!

In health,
Andrew

*Some objective material regarding Yoga was taken from the American Council on Exercise Fit Facts ”Is Yoga Right For You” publication 2009 ACEfitness.org*

EXERCISE OF THE MONTH: Standing Low Cable Hip Abduction

Target Body Part: Abs, Butt/Hips, Full Body/Integrated

Primary Muscles: Gluteus Medius/Minimus (Abductors)
Secondary Muscles: (Synergists/Stabilizers), Rectus Abdominus (abs), Transverse Abdominus, Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings, Gastrocnemius, Obliques

Equipment Needed: Resistance Bands/Cables, Weight Machines / Selectorized

Step 1
Stand next to a low-cable machine with your feet together. Strap an ankle cuff around the ankle furthest to the machine. Brace your abdominal muscles to stabilize your spine. Try to keep the torso from moving throughout the exercise.

Step 2
Place the outside foot in front of and across your body. Slowly bring the cuffed foot just off the floor. Keep the foot facing forward and sole of the foot level with the floor. Balancing on the standing leg, slowly exhale and raise the cuffed leg outward while maintaining balance and vertical posture. Hold on to a stable surface for balance as needed.

Step 3
Continue raising the cuffed leg until it cannot move any further without allowing your hips to shift or torso to lean.

Step 4
Pause briefly. Slowly return to your starting position in a slow, controlled manner without losing your balance or changing the position of your torso or standing leg. Perform a series of repetitions and repeat the movement with the opposite leg.

Step 5
Exercise Variation: Perform the same exercise, while standing on an unstable surface (e.g., AIREX pad, air disc.)

This exercise is an excellent replacement for the traditional seated hip machine, which places excessive stresses into the low back. As this exercise requires balance and good control, always select a resistance that allows you to perform the movement without compromise.

What fitness tips can we learn from the activity of early man?

HOW RETURNING TO A LIFESTYLE REPLICATING THE TIMES OF FORAGING, HUNTING AND GATHERING MAY BODE WELL FOR OUR HEARTS, LUNGS AND WAISTLINES.

By the time many of us go to sleep, it follows a day filled with SITTING, screen time and possibly a little too much “munchy munchy”. Most of us wake up, throw down a quick breakfast (usually in a SEATED position), get in our car and SIT.

Finally you arrive at your place of business, throw on the computer and SIT some more.  Several hours go by and it’s time for lunch. Maybe you go out to your nearby sub shop order, then SIT, or more interestingly, perhaps you grab your pre-made lunch, SIT at your desk, sandwich in one hand, keyboard in the other and eat and type, eat and type.

The afternoon is filled with meetings, SITTING, computer usage and SITTING some more.  The commute home is comprised of more SITTING. If you’re good, you go to the gym. Yeah, you burn off a few hundred calories at the gym, get in the car and SIT some more on your way home.  You have a nice dinner and then retire to the living room where you watch TV, look at your home computer and yep SIT for another few hours.

Seriously!  We sit on our fannies all the live long day, have all the food we want at our finger tips and many times it is laden with chemicals, additives and unhealthy forms of fat and I think sometimes we actually wonder why there is an obesity epidemic in the United States.

The fact that our current way of life has virtually eliminated the requirement to be physically active is not up for debate.  Our survival, unlike our long gone ancestors, is no longer dependent on our ability to hunt, gather, forage, grow our own food or build our own shelter.  What has resulted is a sedentary indoor lifestyle that is the root of once rare chronic diseases now becoming all too common.  Are we living longer?  Yes.  Are we diagnosing better? Yes.  But we are also extremely disease laden and some would suggest that replicating the activity patterns of indigenous humans may help reduce the incidence of these diseases.

Some Staggering Stats:

•  Over the last 100 years there has been a meteoric and wide spread rise in the prevalence of obesity, Type II Diabetes and cardiovascular disease (CVD).
• According to the American Heart Association, 82.6 million American adults (more than 1 in 3) have one or more types of cardiovascular disease.
• Since the advent of the Digital Age, there has been a particularly alarming increase in the prevalence of obesity. For example, in the time period between 1960 and 2000, the prevalence of U.S. adults with class I obesity (BMI between 30.0 and 34.0kg/m2) increased, on average, by 2.5%.
• In a similar manner, the prevalence of Type 2 Diabetes has skyrocketed throughout the Digital Age.  A six fold increased prevalence of the disease occurred between 1958 and 1993.  To date, 25.4 million American adults (11.5% of the U.S adult population) have Diabetes Mellitus.

People used to hunt and forage for their food and physically build their own shelter. Now we sit and stare at the screen, whether it’s the computer, phone or other electronic device.  The result?  Butts get fatter, hearts get weaker, arteries get clogged and disease ensues. How do we change this in our time of technology and relative affluence?

Let’s first take a look at the basics of early human exercise regimen.

• Regular physical activity was not optional, it was necessary for survival
• Their activity was dominated by high volume, low to moderate –intensity walking (estimated between 5 and 10 miles daily and a corresponding caloric expenditure of 600-1800 calories per day (3-5 times higher than that of the typical American today) this does not even account for the loads that they were usually carrying during these 5-10mile days.
• Construction and maintenance of living quarters as well as carrying back the game from a successful hunt constituted the strength training portion of their lifestyle.
• Stalking and hunting animals defined the naturally existing interval training portion of their active lifestyle including walking long distances and low-to-moderate intensity levels with periodic segments of high intensity activity i.e. “stalking” animals.  This sort of activity would typically be done only a few times a  week.
• The nature of their physical activity included wide variety of daily tasks required high levels of fitness in all areas, including cardiorespiratory fitness, muscular fitness, and flexibility.  It is unlikely that a hunter/gatherer would ONLY participate in the hunt (cardio) and would not carry the game back to the homestead (strength)
• The last intriguing feature of this lifestyle is the fact that after a series of physical demanding days, they would take a rest day.  Not a day where they sat on their behinds but it was more of an “active” rest day where they would perform marginal and less demanding tasks around “camp.”

So how can you simulate a workout like this?

1. Walk more, as in literally whenever you can get it in.  Establish a pre or post dinner walk.  Park your car further away in parking lots.  Get up from your chair if at all possible during your day and walk a bit.  Get into the Y for some treadmill walking! Every movement counts, especially since many of us are caught in a constant position of SITTING.
2. Intervene with Intervals:  Alternate bouts of low intensity aerobic exercise (rest) with bouts of relatively high intensity exercise (work) for a time efficient way to bolster your fitness level.  This type of exercise should be performed 1 0r 2 non-consecutive days per week.
3. Resist the Urge……to do ONLY cardiovascular based exercise:  Some sort of resistance training should be performed 2-3 days per week for approximately 30 minutes per session.  Theoretically, more functionally based exercises are preferred over machine based exercises as they will give you more variety, and will allow you to accomplish more “work” in a shorter period of time.  Do we really need to do any more SITTING on a machine after everything we talked about aboveJ?
4. Go shopping in your back yard:  Just because we are not forced to kill or grow our food in order to survive does not mean that we cannot turn back the hands of time for a healthier, more wallet friendly lifestyle.
5. Plant and maintain your own garden (if you have limited space, use flower boxes)
6. Make sure you have to walk to get your drink of water, which by the way should total about 100ozs on a daily basis.
7. Even on your non-workout days you gotta move-walk, golf, bike, garden, whatever it takes to move more, it could mean an extension of your life!

The weather has turned and now it is time to tune things up as we head into the summer months.  Check out the Y’s amazing, cutting edge ways to move more and get fit with some old school stuff thrown in there just cause the research tells us to at www.northshoreymca.org.  Spring I programming is in its fourth week of nine and Spring II registration will be here before you know it, so register today and get ready for raking, burning, mowing and all the other fun activities springtime in New England brings with it.

In health,

Andrew

Monthly Fitness Move: V Sit Partner Rotations with Medicine Ball

V Sit Partner Rotations with Medicine Ball

Target Body Part:
Abs

Primary Muscles:
Latissimus Dorsi (Lats), Erector Spinae, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Transverse Abdominus, Obliques

Secondary Muscles:
(Synergists/Stabilizers)
Trapezius (Traps), Rhomboids, Rotator Cuff, Flexors, Extensors, Levator Scapulae

Equipment Needed:
Medicine Ball
Step 1
Starting Position: Sit on the floor back-to-back with your workout partner with your shoulder blades touching, knees bent, the center of your knee caps lined up with your hip joints and your second toes. Your feet should be firmly pressed into the floor to create stability through the legs and hips. One partner firmly holds a medicine ball in both hands right in front of his or her chest; both partners should maintain tall, straight spines and engage (brace) the abdominals throughout the exercise.

 

 

Step 2
The training partner with the medicine ball rotates to his or her left while the partner without the medicine ball rotates to his or her right. The partner with the medicine ball hands it to the other partner ensuring that he or she has a firm grip before releasing the ball.

 

 

 

Step 3
The partner receiving the medicine ball takes it with a firm grip and rotates to his or her left while the person who just released the ball rotates to his or her right in order to receive the ball on the other side.

 

 

 

 

Step 4
The partner with the ball rotates to his or her left while the partner without the ball rotates to his or her right to grab the ball and continue the rotational movement of passing the medicine ball in a circular motion.

Step 5
Exercise Variation: Rotate to both directions to ensure balanced training of the core muscles. 
Keep your feet pressed into the ground to ensure hip stability during the exercise and continue to engage the abdominals to ensure a tall, straight spine and allow freedom of rotational movement.

 

Wanna Feel Better? Try Exercise…at the Y

It can be interesting to look at the many benefits of exercise, including those that our very own endocrine system can provide. Believe it or not, there are all types of rewards for consistently working hard in the gym.

A CRASH COURSE IN ENDOCRINOLOGY:
Believe it or not, exercise is stress applied physically to the human body.  The endocrine system consists of glands responsible for releasing chemicals and hormones that control physiological functions in the body. Most of us desire to add lean muscle tissue to our skeletons in order to gain size, a specific aesthetic goal, or to assist in fat utilization and an increased metabolic rate.  It is important to understand which hormones lay the groundwork for increased muscle tissue.

A GLAND BY GLAND APPROACH:

•  Pituitary Gland:  During exercise, the pituitary gland releases Human Growth Hormone, which is responsible for increasing bone and tissue production as well as the more commonly understood increase in muscle production and re-synthesis.
• Thyroid Gland:  During exercise, the Thyroid Gland, located at the base of the neck, distributes hormones which regulate body temperature, heart rate and blood pressure (helping to maintain homeostasis).  Thyroxin, one of the main hormones that the Thyroid Gland secretes, also plays a role in regulating the alertness and focus that are needed to work at a high intensity.
• Adrenal Gland:  Sitting on top of the kidneys, this gland releases Cortisol into the blood stream.  Levels of Cortisol determine blood pressure, glucose (blood sugar) and actually acts as an internal anti-inflammatory agent.  In addition to Cortisol, (yes, it is also a “stress” hormone) the adrenal glands also release Aldosterone, which regulates hydration levels, the speed of the heart, and the strength of the heart’s contractions.  Aldosterone also converts stored carbohydrates into useable energy (ATP).
• Pancreas:  [TOUR DE INSULIN]- Insulin controls glucose (blood sugar) by delivering it to the muscles and tissue that utilize glucose for energy.  If there is an excessive presence of insulin in the blood, your sensitivity to insulin will become reduced which can lead to diabetes and is also linked to overweight and obesity.  The sensitivity of insulin is improved through exercise, which reduces the reliance on insulin injections: insulin injections assist in controlling levels of sugar in the blood.  The Pancreas is responsible for facilitating the above referenced chemical interventions.

Now that we have trodden through a bit of human physiology, let’s talk about the more intuitive rewards:

Have you ever finished a work out, and soon after realize that you are a bit “buzzed.” What is this feeling of elation, this subtle yet un-ignorable high your left with? Yep, exercise can make you feel high! The effect that exercise has on the Endocrine System is definitely psychological.  Testosterone floods our bodies during exercise and increases both our libido and confidence levels.  Along with Testosterone, endorphins (Adrenaline, Epinephrine and Norepinephrine chiefly) help reduce tension and anxiety and facilitate this feeling of elatedness.

Just as synthetic chemicals used recreationally are addictive, so are the naturally manufactured chemicals, the release of which we sustain as we engage in exercise and other forms of “physical stress”.

No offense to all our “runners” out there, you know we love you all… Tell me, have you ever attempted to talk an avid runner out of their scheduled daily or bi-daily run? Even those “runners” that have sustained considerable injury still would rather log in miles hampered by the pain of an injury than miss the run altogether.  Is it the mere vanity that results from the ability running has to render a svelte, athletic physique?  Nope, it’s because if running [in this case] were to cease, so would the incredible high.

It’s not just running that stimulates our biological chemical laboratory to unleash itself. Strength training and countless other avenues of exercise provide a similar type of result. As we have seen, consistent exercise can have other positive effects in addition to weight loss, enhanced strength, lower blood pressure etc. etc.  Exercise [via the endocrine system] and all the hormones it secretes allows us to “feel better” and positively influences both our self-concept and perception of life.

I know it’s been a mild winter, but The Greater Beverly YMCA’s Spring I program registration is here and we have some great new ways to get high off exercise at the Y!

• Weight Loss 101
• Optimum Nutrition
• Treadmill Interval Training
• Ripped on Ropes Master Class
• Exercise for Low Back Pain
• Fitness Training For Fat Loss
• TRX Training
• Bosu Core
• Horizontal Core
• Basic and intermediate Tai Chi Ch’uan
• Chair Yoga
• Family Yoga
• Pilates
• Zumba Toning
• Family Zumba

…and so much more, it is actually taxing just looking at all we have in store for you!  We just finished stacking our “fitness deck” with loads of brand new equipment to help you reach your fitness goals quicker and easier than ever!  Trust me you’ll like it. Keep up the positive changes you have made this new year and as always, please use me as a resource, if you have any Health and Wellness related questions! walkera@northshoreymca.org  or 978-564-3486

Andrew

 

*Bring this post to the Sterling Y front desk and receive $15.00 off your next package of 3 Personal Services sessions (Personal Training, Massage Therapy, One on One Nutrition Consulting, Full Fitness Assessments, Facilitated Stretching).  Offer valid for current YMCA members only.*

Keeping Your Heart Healthy

February is American Heart Month, a reminder for all of us pay special attention to the impact of heart disease and stroke as well as proactive strategies to prevent these conditions. According to the American Heart Association, heart disease is the leading cause of death in America today and the number one cause of death in women. However, by making heart-healthy choices like eating right and exercising, we can fight back and protect ourselves from heart disease and stroke.

Here are some quick tips to keep your heart healthy:

• Take the time to exercise! Exercising for just 30 minutes a day can significantly reduce your risk of heart disease. Being physically active increases your metabolism and energy levels and keeps you feeling healthy and fresh. Feel stuck in an exercise rut? Enlist a workout buddy, try a new group exercise class or go outside for a walk or a hike and enjoy the outdoors.
• Set goals! Don’t allow a busy lifestyle to get in the way of your health. Set weekly exercise goals and schedule specific activities into your calendar. They can be as simple as taking your dog for a walk, going on a hike with your kids during the weekend or a jogging in your neighborhood in the morning before work.
• Eat foods that make your heart happy! The root of good health is good nutrition. Eating healthy, nutritious food is not only good for your heart, it’s important for your overall health too. Opt for whole, fresh fruits and vegetables, lean meats and whole grains. You are what you eat – so eat healthy, feel healthy, be healthy!
• Eliminate stress! Don’t let stress get out of control. Allowing your stress levels to get too high can have negative side effects that are detrimental to your health. Find ways to fight stress with healthy habits. Exercise, eat right, get at least eight hours of sleep and spend quality time with your family and friends. Don’t let stress get the best of you and your heart.

At the Greater Beverly YMCA, we’re here to offer you opportunities to practice healthy living. We have over 80 pieces of cardiovascular equipment in our newly re-done fitness center to help you strengthen your heart, lose weight and feel great. Plus we have countless group exercise classes for youth and teens, adults and families to get fit and maintain healthy hearts together!

Written by: Sam Neverrett, Marketing Volunteer

Exercise of the Month: Triceps Extension with Tubing

EXERCISE OF THE MONTH

Triceps Extension with Tubing (partner resisted)

Target Body Part: Abs, Arms, Butt/Hips

Primary Muscles: Latissimus Dorsi (Lats), Posterior Deltoids (delts), Triceps

Secondary Muscles: (Synergists/Stabilizers), Trapezius (Traps), Rhomboids, Rotator Cuff, Anterior and Medial Deltoids (delts), Obliques, Levator Scapulae

Equipment Needed: Resistance Bands/Cables

Step 1

Starting Position: You and a training partner should have specialized resistance x-pattern resistance tubing with four handles so that two people can use it at the same time; or take 2 pieces of standard resistance tubing with handles and cross them to interlink them and create a 4-handled pattern (pictured). You and your training partner should stand facing each other with your feet hip-width apart and the right foot slightly in front of the left to create additional stability; lean forward to hinge at your hips with your knees slightly bent so that you each can sink into your hips and contract your abdominals (bracing) for additional stability. You and your partner should each position your body with the spine i

n neutral (normal-to-flat), shoulders blades pulling down and back toward the hips (no shrugging). You and your partner should each keep your chest held up and out, with your heads in line with your spine or slightly lifted. Hold the handles firmly in each hand with your palms facing one another. Pull back slightly to create opposing lines of pull.

Step 2

You and your partner should each maintain an abdominal contraction with your feet planted on the floor to create stability through the hips and core. You and your partner should each pull back on the handles, at the same time. The pulling motion should be initiated from the shoulder blades. Use the muscles of your upper arms (triceps) to straighten your arms directly behind you.

Step 3

Once your arms are straight, stay strong in the abdomen, shoulders and pelvis to maintain spinal stability. Hold the arms in a straight line and pulling against the resistance.

Step 4

Together, each partner allows the right arm to bend slowly at the elbow working against the tendency of the tube to shorten. Keep the left arm straight behind you.

Step 5

Both partners engage the upper arm muscles (triceps), straightening the right arm while simultaneously allowing the left arm to slowly bend. Continue alternating the action of the arms. The right arm should be straight while bending and straightening the left arm and left arm should be straight while bending and straightening the right arm.

Step 6

Exercise Variation: To increase the intensity of the exercise, stand further away from your partner to create more resistance through the rubber resistance, or increase the speed (velocity) of the movement for enhanced power production and work-rate.

Remember to keep your feet planted into the floor with your abdominals engaged and contracted (braced) to ensure spinal stability.

Get the Skinny on dropping Fat in the New Year

Let us give you the skinny on how external appearance may not be everything when it comes to assessing your health. Now that the holidays are over and all of our wallets are lighter, let’s focus on making ourselves a bit lighter as well! But what should you focus on?  Is it really about the weight of an object that determines the quality? If a beach ball and baseball weigh the same, which would you rather be? Blimp or airplane? Ok, you get the point.

January is typically the month when people renew their commitments to themselves and therefore the gym, sprinting to their place on the treadmill faster than Usain Bolt at the Olympics. While it is clear that this “New Year’s Resolution based motivation typically wanes within the first 8-12 weeks of the year, what is a bit more hazy is why?

Most people involved in the pursuit of workout consistency would admit that their goals involve weight loss. Some may even get more specific and start talking about fat loss. One contributor to “resolution burn out” has to do with setting unrealistic or irrelevant goals.

Many of us jump on the scale January 1st and after seeing the results, whisper soft expletives under our breath, and blame the scale, claiming it is not calibrated correctly and cannot possibly be accurate. The scale becomes the focus of our angst rather than more accurate metrics like consistency of exercise and body composition testing.

It does not take a molecular physicist to realize that being overweight or obese jacks up your risk of some pretty serious health problems. Some of you are now relaxing and thinking to yourselves “I was just at the docs and my BMI came out great. I don’t have to worry about diet and consistent exercise” But wait- the term “overweight” is really a misnomer for what in reality is a condition of being “over fat”. Well over a decade of good clinical research has repeatedly demonstrated that many people look “skinny” but have fat on their bodies. Individuals who fit this loosely defined category appear fit and healthy on the outside and may even have healthy range BMI’s but are carrying too much fat especially in relation to lean muscle tissue. Their BMI is fine, but their body fat % is high. People in this case are at the same risk for obesity related diseases including heart disease, type 2 diabetes, and stroke.

WHAT IS BMI:

Body Mass Index (BMI) is a number used by health professionals to assess whether or not your weight is within a normal range based on your height. It tells us what shape we are in and gives no indication of how much of us is muscle and how much is fat. For example, a normal BMI of 18.5-24.9 offers a WEIGHT range of 35-40 pounds. You could be at either end or somewhere in the middle and still be considered in a normal range. This does not account for tissue quality as measured through body composition and it certainly does not account for heavily muscled individuals or pregnant women. Take your average NFL Linebacker 6’5”, 265 pounds, with about 7 or 8 percent body fat. They may have a BMI upwards of 30 which by BMI standards is considered to be obese. But they should be considered healthy. Why? Because their ratio of lean muscle to fat tissue is so profound; they are not carrying a large portion of fat.

THE NUMBER ON THE SCALE IS RELATIVELY UNIMPORTANT IN DEFINING YOUR OVERALL FITNESS LEVEL:

Everyone had that friend growing up. The one who could consistently eat the bag of Cheetos, have three Big Macs for every lunch, polish off a 2 liter of Coke and still look rail thin. “Screw them,” you would say. Although our exact metabolism and body composition is to a degree genetically pre-determined, it does not mean that Susie Snowflake, who can eat whatever she wants and still stay thin, is doing herself any intrinsic benefit by engaging in this lifestyle. In fact, she is doing herself a tremendous disservice.

Poor nutrition and a sedentary lifestyle exponentially elevate your health risks and in the case of Susie, things like lack of lean muscle tissue, high fat in the blood (cholesterol) and consistently elevated blood sugar (things you cannot see from the surface) may be taking place, hampering your ability to live a long, disease free, high quality life.

NOW WHAT DO WE DO ABOUT IT?

1. Know your numbers: Schedule a full health or fitness assessment so that you know all of your crucial measurements including blood pressure, cholesterol and fasting glucose if applicable.
2. Get a body composition assessment: This will add to the above and give you a better pictureof your overall health and disease risk-the BodyMetrix version of this is available at the Greater Beverly Y for $15.00 now.

As we set goals for 2012, make sure they are relevant goals that can be measured. Building lean muscle, building a consistent exercise routine and increasing activity on a daily basis are way more important than what we see when we look down at the scale. Remember that a single measurement never can give us the full picture of how healthy we really are. The types of behavior that we engage in on a daily basis have an immense influence over whether we develop preventable diseases that could cut your life short, or remain vital and healthy well into your later years.

Okay boys and girls, we are fanatical about fitness at the Greater Beverly Y and we have tons of sweet new specialty classes for 2012! Check out Horizontal Core, Boot Camp Mash Up, Active Flex, Exercise for Low Back Pain, Winter Sports Conditioning, Ripped on Ropes Master Classes, Zumba Toning, Family Zumba, One-on-One Private Yoga Instruction and many more to choose from on your way to a leaner, healthier you.

Until the end of January, get 5 training sessions for the price of 4 when purchasing any package of 5 personal services at the Greater Beverly YMCA including Personal Training, Massage, Nutrition Consulting, Facilitated Stretching or Comprehensive Fitness Assessments. To find out more about this special offer, contact me at 978-564-3486 or walkera@northshoreymca.org.

Last but not least, we have some amazing new equipment coming to us! Arriving by mid-February you will see new Step Mills, new Cable Cross stations, new Jacob’s Ladder, new E-Spinner, new Cybex Strength Equipment, new Hammer Strength equipment just to name some and it’s coming soon just for you!

Have a great month and please let me know if you have any questions regarding this newsletter or anything else considering health and wellness. We value your questions and the time that you take to respond. Happy New Year!!

In health,
Andrew

SOME QUICK RESEARCH SNIPPETS:

* A recent study found 29% of subjects classified as lean and 80% of subjects classified as overweight via the BMI method fell within the obese category when body fat percentage was measured. Compared to subjects with a normal body fat percentage, these individuals also had higher levels of cardio metabolic risk factors such as C-reactive protein, a marker of cellular inflammation.

* Another study of BMI assessed normal-weight subjects found abnormal metabolic profiles associated with obesity, including elevated triglycerides, glucose and C-reactive protein; low LDL cholesterol, insulin resistance and high blood pressure. Subjects with higher body fat percentages were most likely to have abnormal metabolic profiles, despite having a normal BMI.

* A 17 year old study of over 37,000 apparently healthy 17 year-old males found risk for heart disease increased 12% with every one unit increase in BMI-even within the normal range.

* In a well- known 1999 study, Dr. Steven Blair and colleagues found that active obese individuals have lower rates of disease and death than normal weight individuals who are sedentary.

Exercise of the Month: Barbell Bent-Over Row

Target Body Part: Arms, Back, Shoulders, Full Body/Integrated

Primary Muscles: Latissimus Dorsi (Lats), Rhomboids, Erector Spinae, Biceps

Secondary Muscles: (Synergists/Stabilizers)  Trapezius (Traps), Flexors, Extensors, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Maximus (glutes), Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Hamstrings, Adductors

Equipment Needed:Barbell

Step 1: Starting Position- Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Position your feet so that the balls of your feet align under the bar.

Step 2: Squat down to grasp the bar just wider than the knees with either a knuckles forward or palms forward grip. Position the bar 1″ in front of your feet.

Step 3: Prepare for the lift by keeping the spine in neutral, shoulder blades pulling down and back, chest lifted and head in line with your spine (or chin slightly raised). Your heels should be on the floor, and your shoulders over or slightly in front of the bar. Your eyes should be facing forward or slightly upward.

Step 4: Upward Phase – Before lifting, brace your core and abdominal muscles to stabilize your spine. Lift the bar off the floor by simultaneously straightening your hips and knees to a 3/4 upright position where the barbell rests midway up your thigh with your arms straight.

Step 5: Slowly pull the bar toward your torso until it touches your abdomen. Maintain a rigid spine without any movement or change in the shape in your back. Keep both feet firmly planted on the floor while maintaining a slight bend in the knees and hips.

Step 6: Downward Phase: Slowly lower the bar back to the starting position while maintaining your back, hip, knee and foot position. Keep the shoulder blades squeezing together and the abdominal muscles engaged. Repeat.

Step 7: At the end of the set, bend the hips and knees to lower the bar to the floor.

Technique is very important in this lift. The tendency is to increase the curve in the low back during the lifting phase. Engage your abdominals to maintain a normal-to-flat spine through the entire lift.