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Happy New You:
Health and fitness for 2012
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FUTURE TRENDS DECEMBER JANUARY 2012
BALANCE DRILLS ViPR inventor and educator Michol Dalcourt demonstrates three exercises to improve balance and stability.
Why you should perform balance work with clients: > It offers unique advantages to the nervous system without loading the client excessively > Sensory/motor control (seen in balance training) teaches the skeletal muscle to ‘turn-on’ and ‘turn-off’; critical to healthy joint movement > Balance training teaches the body to synergies as one interdependent whole
Tilt (sagittal), hip flexion, leg balance Benefits This exercise trains dynamic stability in the ankle and foot complex (using whole-body integration). This movement uses ground reaction force to train the foot structures, making it more authentic for upright activities. Prerequisites The individual should exhibit adequate balance and foot strength. If not, then a 1.5 footprint should be used. It is essential to ensure that the individual has no pain in the feet (with special consideration to the first digit). Preparation The big toe (hallux) on the grounded leg should maintain strong contact with the ground throughout this exercise. Good motion should be observed through the foot/ankle, knee and hip on the grounded leg. Movement Begin with three points of floor contact on the grounded foot (heel, big toe, little toe) with hold shown. The movement begins with triple flexion in the grounded leg (hip, knee, ankle) and an anterior tilt to a self-selected ROM. The elevated leg remains in the air and parallel to the other. Remember to maintain a 'tall' spine as you reach forwards (this helps to maintain 'space' between the body segments). Regression > Less range of motion > 1.5 leg balance (i.e., toes of elevated foot on the ground for more support)
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Progression > More range of motion > One-handed tilt hold will increase the ROM and challenge of the movement
FITPRO NETWORK | DECEMBER JANUARY 2012
FUTURE TRENDS
Staggered stance with medial tilt Benefits This exercise is designed to train the big toe and glutes simultaneously, which improves the function of loading. Timing and sequencing of the body will improve using this exercise. Prerequisites The individual must possess adequate movement in the hips (especially in the frontal plane) in order to decelerate properly. Ensure that the client does not have excessive kyphosis in the thoracic spine (if so, initiate a corrective strategy to deal with pelvic and thoracic curve imbalance). Preparation Begin with ViPR on end in the centre and ensure that the front foot is grounded through the big and little toe and heel. Maintain most of the weight on the front foot throughout the exercise. Movement Maintain a tall spine throughout the movement and begin in slight triple flexion. Tilt ViPR away from the forward leg (in the frontal plane) as you flex/adduct at the hips. Regression > Limit range of motion Progression > Balance on one leg
Anterior reach/tilt balance drill Benefits This is a great exercise for those who want to improve balance and strength in the posterior chain. Prerequisites Ensure that individuals have adequate movement in the hip joint (especially in the sagittal plane) and that the client does not have excessive kyphosis in the thoracic spine. Preparation Begin with ViPR on end in the centre and maintain an athletic stance throughout this exercise. Movement Begin with all of the weight in the forward leg as shown and, with the opposite arm, hold ViPR as shown. Simultaneously tilt ViPR forward as you reach the same side foot posteriorly. Regression > Limit range of motion > Lighter ViPR Progression > Increase range of motion > Heavier ViPR FITPRO.COM
For more information about ViPR visit www.viprfit.com or email busdev@fitpro.com
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FUTURE TRENDS
GOOD TECHNIQUE: SWISS BALL SIT-UPS
RINT P O T THIS T U O O TOnique G E PAG /goodtech
Regardless of how the fitness industry changes and evolves, ensuring your client displays good technique will always be an essential. Personal trainer Adam Daniel highlights what he believes are the key points for the perfect sit-up.
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TECHNIQUE A
Ensure the back is across the ball, so that the head is touching one side of the ball, the glutes are touching the other side of the ball and the feet are flat on the floor. From the start position, begin to sit up starting with the head first, as though you are curling each vertebra up one at a time. Then slowly lower yourself back to the start position, again by uncurling each vertebra one by one – a tempo 3-0-3-0 is a good place to start.
PROGRESSIONS
B
A
A simple way to progress the exercise is to increase the load by using a medicine ball. Hold the medicine ball on the chest to overload the relevant muscles and, to go to the extreme progression, increase the lever length and take the arms straight above the head, holding the medicine ball. Remember not to move the shoulders as this will decrease the lever length and introduce momentum which will make the exercise easier.
REGRESSIONS A way of bridging the gap between floor and Swiss ball is to use a BOSU. The technique is exactly the same as on a Swiss ball, but the individual has more control of the movement and once they are strong enough can progress to the Swiss ball.
B
A
B
COMMON FAULTS • P ivoting from the hips – this puts more stress through the hip flexors • W orking through a small/limited range of movement, which can lead to muscle imbalances and postural issues
Adam is a personal trainer who works with clients ranging from the de-conditioned older adult through to elite performers. He is also a ViPR™ international master trainer and FitPro UK master trainer, delivering and developing programmes around behaviour change and coaching skills.
DECEMBER JANUARY 2012 | FITPRO NETWORK
FITPRO.COM
MUSCLES ACTIVATED Rectus abdominis, internal/external obliques, transversus abdominis.
ADAM DANIEL
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LAST WORD JUNE JULY 2011
CHALLENGE FITPRO
GAVIN'S TIME
This challenge was set by Gavin Attorre, personal trainer and international ViPR master trainer. Watch Gavin perform the challenge at www.fitpro.com/challenge
2.11 mins
THIS ISSUE'S CHALLENGE: ViPR 90 Gavin says: “I’ve designed this challenge for regular use with clients. It provides a full-body workout and really gets the heart rate up, so as this circuit goes on you will become fatigued. Remember to keep good technique when performing these exercises!”
EQUIPMENT NEEDED: ViPR (10kg USED IN THIS CHALLENGE) REPETITIONS Ten of each exercise to complete a circuit. Complete three circuits in total.
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SQUAT THREAD THE NEEDLE It is vital that the back remains tall and that you hinge at the hips as you drive ViPR up and down – take note of ViPR loading through the legs and then coming straight up. Then rotate ViPR and perform with the opposite arm.
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STEP TO UPPERCUT
Take a step forwards with the left leg, then the right arm uppercuts to left shoulder for one repetition. Step back and then forwards with the right leg and the left arm uppercuts to the right shoulder for another repetition. Ensure that the trunk remains tall.
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3 ICE SKATERS
Begin with ViPR in front of the hips and maintain a straight back to ensure that the hips are properly loaded. Step laterally to the ground and plant feet firmly down; then, with the opposite hand, reach across the body at knee height. Decelerate through the hips and push off to start position. Move to the other side by stepping with the opposite foot laterally and repeating the step.
For more video tips and tuitions check out the FitPro YouTube channel at youtube.com/fitproltd
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UPLOAD YOUR VIDEO TO THE FITPRO FACEBOOK PAGE BY 27 JULY AND THE FASTEST TIME – THAT DISPLAYS THE CORRECT TECHNIQUE – WINS A PAIR OF K-SWISS TRAINERS FITPRO NETWORK | JUNE JULY 2011
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Life| Nutrition
Ttherans fats: silent assassin Trans fats are considered so detrimental to health that many countries have banned them. Elspeth Stewart investigates why.
O
ver the last few years, a substance has been banned in Denmark, Switzerland, Iceland, Sweden, Austria, and in the US in New York City, Seattle and the entire state of California. Research continues to build illustrating that this substance is dangerous to our health and it is currently estimated to be responsible for at least 7,000 deaths in the UK each year.1 Yet, this legal substance is served up daily to unsuspecting individuals. Industrially produced trans fats or trans fatty acids (TFAs) are manufactured by the food industry and used predominantly in a wide range of processed foods such as cakes, pastries, biscuits, processed meats, frozen and fast foods.
What are trans fats?
All the other fats that we eat exist naturally* and our body has evolved with them present in the diet. By contrast, TFAs are produced through hydrogenation. This process, which was discovered in the early
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1900s, modifies unsaturated fatty acids, changing its structure into a substance which is ideal for food manufacturing because it becomes a solid fat which is more stable than its natural form. Any poly-unsaturated oil can be used, such as canola, safflower, sunflower, corn, soybean or peanut oil, depending on the requirements. Hydrogenated oils are favoured by the food industry because they are cheap to produce, give food an appealing texture, reduce saturated fat figures on labels, and increase product shelf life. However, TFAs provide no known benefit to human health.2
Like mercury or lead consumption, there is no such thing as a ‘safe level’ of trans fats TFAs are also created when polyunsaturated vegetable oils are taken to
high temperature – both in a domestic kitchen and in the deep fryers used in many fast-food outlets. If oil in fryers is not replaced regularly, TFA levels will build up significantly. There is currently no legal requirement to indicate on ingredients labels that hydrogenated fats have been used – if mentioned, they may be referred to as shortening, hydrogenated oils or partially hydrogenated oils.
Impact on health
TFAs are foreign to the human body and, as a result, they significantly disrupt normal metabolic processes. Research shows that TFA consumption directly impacts blood lipids, raising triglycerides cholesterol and low-density lipoproteins, while lowering ‘good’ high-density lipoproteins.3,4,5 This is particularly relevant because one of the reasons the food industry switched to hydrogenated oils in the first place was in response to pressure to reduce saturated fat content
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for the benefit of heart health. Alongside other fatty acids, TFAs can be incorporated into cell membranes, which can impact membrane integrity. This stops receptors from functioning correctly6, which has an impact on cell signalling – the means by which cells communicate and work collectively. As cell signalling starts to degrade, it stands to reason that cells become less efficient, thus impacting overall bodily function.
Nerve Damage
For example, receptors for neurotransmitters such as serotonin and dopamine7 have been shown to stop working correctly if trans fats have been incorporated into the membrane of a nerve cell. This may increase the risk of depression, ADHD and drugrelated psychosis. Another example, which has more of a direct impact on life expectancy, is when insulin receptors can no longer receive a clear signal from insulin, the glucose-regulating hormone. Insulin resistance usually precedes the development of obesity and type II diabetes. It is estimated that more than one in 10 adult deaths in the UK are attributable to diabetes.8
Just 73 businesses out of possibly 1,000s have agreed to the trans fats pledge TFAs also disrupt the immune system’s ability to regulate inflammatory processes. Controlling inflammation is clearly important for inflammatory conditions such as arthritis, inflammatory bowel disease or even acne. However, inflammation has now been identified as a key underlying factor in the development of a variety of metabolic disorders such as cardiovascular disease, diabetes and obesity. Like mercury or lead consumption, there is no such thing as a ‘safe level’ of TFA.9
for businesses to improve public health was launched in April. The Government included, as an aim, the removal of artificial TFAs by the end of 2011. As of September 2011, just 73 businesses out of possibly 1,000s have agreed to the trans fats pledge. When viewed by population, levels of TFA consumption are relatively low, averaging at around 0.8% of energy consumed per person – this is less than the 2% daily limit suggested by the UK Scientific Advisory Committee on Nutrition. For this reason, the Department of Health feels that voluntary reduction is more appropriate than an outright ban, giving retailers time to make changes. By contrast, the World Health Organization recommends no more than 1%.
However, when you look at the foods that contain TFAs, it becomes apparent that a smaller percentage of the population is likely to be consuming significantly more than their 0.8% share. Families on a low budget, eating a diet primarily made up of cheap, processed and fast foods, are the worst affected, whereas families on a higher income who consume a diet high in fresh and unprocessed whole foods, are likely to consume relatively little. The best way to protect yourself is to eat a diet predominantly made up of fresh natural ingredients rather than taken from a packet. fp To view the references mentioned visit www.fitpro.com/references
Unsaturated facts Trans fats – unsaturated fats containing unnatural ‘trans’ bonds
Saturated fats – solid at room temperature
• ‘Modified’ through a process called hydrogenation • Hydrogenation disrupts natural ‘cis’ bonds, changing them to ‘trans’ • The level of hydrogenation dictates melting point
• Butter, lard, bacon fat • Used for cell membranes, immune system, brain tissue, nerve signalling • Coconut oil (a healthy saturated fat) can be helpful to gut health and a suitable fat for high-temperature cooking
Poly unsaturated fats – liquid at room temperature • Omega 6 – vegetable or sunflower oils • Used for immune function, skin health • Omega 6 fats predominate in the modern western diet making it difficult to achieve a good omega 3:6 ratio • Omega 3 – flax oil, fish oils and walnuts • Used for immune function, brain function, cell membranes
Unsaturated fats – liquid at room temperature • Mono-unsaturated fatty acids such as oleic acid found in olive oil • Good for heart health and immune function * Very small amounts of TFA with a specific structure are found naturally in grass-fed animals – by contrast to artificial trans fats, research has not linked these to health issues.
A serious concern
Recommendations have been submitted to the Government by a number of different expert bodies, including NICE, the UK Faculty of Public Health and the British Heart Foundation, to call on the UK Government to implement a ban on the use of trans fats in food production. As part of the Public Health Responsibility Deal, a voluntary pledge
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Take home ti ps: make your w
FitPro is the world's largest organisation for fitness professi
Build a better butt This sequence of three killer moves will give you firmer muscles and improve your bottom’s appearance.
1. LEG JUMP STEP-UP Begin with shoulder blades retracted and depressed and neutral spine. Push through heel of box leg and hop up in the air. Land on the same leg – make sure to decelerate the body with the box leg and keep hips level throughout. Complete two sets of 12 reps on each leg.
2. DEPTH JUMP Start on top of the step and jump down with both feet, tips landing with feet parallel and //head//Take-home shoulder-width apart. Absorb the force by bending the difference knees andbetween hips andleisure landing flat- moderate walking and brisk walking? Dr William Sukala explains. //sf//What is the walking, footed. Step back up to repeat. Start with a <copy>It’s a matter of intensity. Here are some guidelines: At light (leisure) intensity, you can talk and sing while low You height butsweating don’t advance further thanis12 you walk. are–not and your breathing normal. At moderate intensity, you can talk but not sing. Your inches. breathing is deep and you begin to sweat after about 10 minutes. At high intensity (brisk walking or running), you can talk only briefly and can’t sing. Your breathing is rapid and deep and you begin sweating in about 3-5 minutes. If you Complete two sets of 12doreps. need to lose 30 pounds or more, not exercise at a high intensity unless you have talked to your doctor. Bear in mind that even leisure walking has health benefits. You’re up and moving, not sedentary. Getting in a light, every-day activity like walking will be beneficial to your overall health. True, it probably won’t prepare you for the London 2012, nor confer any high level of fitness, but it <itals>can<itals> offer benefits like increasing bone density. Low-level walking has been shown to improve cholesterol levels, lower blood pressure and reduce your overall risk of heart disease (among a long list of other benefits). As you adapt and progress to higher walking speeds, you not only receive the health benefits but also the fitness benefits. www.drbillofhealth.com Start with good postural alignment and draw
3. LUNGE LATERAL
your lower abdomen in towards your spine. Step
tak
<sub>Desk-bound stretch slowly by bending at the laterally and descend <standfirst>This stretch willkeeping ease tension and can be performed while seated at your workstation. hips, knees and ankles the upper torso <bullets> erect (leaning forward, may be a result of poor Place hand on the side of the chair and hook your left arm around the back of your chair. Alternatively, you hipyour jointright flexibility.) can place both hands on the left side of your chair. While keeping two your feet on reps the ground andside. facing forward, lower your shoulders and twist your upper body and Complete sets flat of 12 on each head (in line with each other) a comfortable distance to the left. Repeat on the opposite side.
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workout last all week
ionals. Find out more at www.fitpro.com
Your instructor brings you advice on whether it is possible to spot – reduce body fat and how to build a better butt, with a little help from – the only magazine for group exercise instructors.
Trouble spots For those areas of your body that need work through resistance training, is it possible to tone them by using lighter weights and more reps? Dr William Sukala explains. The ability to change body shape by toning specific areas of your body – often called spot reduction is, sadly a myth. The most effective way to reach specific problem areas is to combine reducedcalorie eating with regular aerobic and weight-training exercise. Once you have lost the stored body fat between the skin and muscle, then definition (the appearance of tight skin over muscle) will appear through resistance work body conditioning.
Muscular adaptations are specific to the type of resistance performed. Whether you prefer a regimen of heavier weights, lower reps or lighter weights, higher reps, as long as your muscles are being challenged above and beyond a level to which they’re normally accustomed, you will likely see noticeable improvements in your muscle definition.
Nominate your group instructor
ke home Do you have a fantastic group exercise instructor who motivates you beyond measure? Let us know and we could feature you both in a forthcoming issue of Fitpro. Email us at publish@fitpro.com with your details, your instructor’s name, the venue at which they teach and why you think they are great.
For all this plus more articles from fitness professionals in the know, visit FitPro’s free online health and fitness magazine www.virtualmag.co.uk
brings you topical articles each issue for you to photocopy and share with your members. Is there a question that your clients return to again and again? Or a subject you’d love to introduce them to? Drop us a line at publish@fitpro.com and we’ll do our best to cover it in a future issue.
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26 | fitness | dec/jan 2011
ViPR REHABILITATION ViPRâ&#x201E;˘ is great for big, dynamic performance-related movements, but it does so much more than that. Sports physiotherapist Alex Drummond looks at using ViPR for Rehabilitation and Prehabilitation.
A
s a health and fitness practitioner working in rehabilitation, you have a responsibility to ensure that the exercise you prescribe is, among many other things, safe and effective. ViPR is a great tool for adding a loading response to some of the fundamental movement patterns that we should challenge ourselves with on a day-to-day basis. With the positioning of the handles and the range of weights available, the ability to control the equipment through many tri-planar ranges is made easy, and has transformed how loading can be applied in a rehabilitation setting or, to prevent injury in a prehabilitation setting.
Sitting for prolonged periods of time is probably the singular, most frequent, function that we do on a far too regular basis. The consequences hits both the regions in question, creating patterns of fixation that potentially lead to symptoms of restriction weakness in the shoulder and pelvic girdles, referred to as upper and lower cross syndromes. These two body areas, when functioning well, create good movement patterns, but when restricted, limit movement, resulting in pain and/or injury. Mobilise and strengthen these to create good movement, and we decrease the risk of injury.
Common injuries
Lumbo-pelvic region
In physical therapy, it is a common finding that a large number of injuries occur from poor quality of movement â&#x20AC;&#x201C; in particular from the lumbo-pelvic and scapulo-thoracic regions.
Segmental control of the pelvis is key. If we have independent control of all of the ranges of movement (ROM) of hip joints and lumbar spine, we create a greater
potential for the pelvis to allow the legs to function well. For example, running is done mostly along the sagittal plane; the need for good control through the frontal and transverse planes is key to assist and stabilise. Lose control and we increase the potential for lateral hip instability and internal rotation of the leg, leading to increased pronation of the foot.
Scapulo-thoracic region Good ROM and control of the thoracic spine is essential for the scapulo-thoracic region to function well. We naturally move very well into thoracic flexion and cervical extension (poor posture), but not so well into thoracic extension and rotation. The consequence of this restriction inhibits good function of the shoulder girdle and joint, leading to possible injury to the shoulder joint and arm.
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dec/jan 2011 | fitness |27 1 Programme ViPR provides a medium to stimulate these deficient movement patterns. Using the principles of Progressive Exercise Sequencing (PES) it is possible to start with low load, low intensity movements, progressing to high load, high intensity depending on where the client enters the continuum. By taking a simple movement pattern of a side lunge, we can build an exercise sequence that effectively loads the lumbo-pelvic and thoracic regions for mobility, strength and endurance through the frontal and transverse planes. The materials of which ViPR is constructed,
and the balance of its weight throughout its length, enable this type of progressive exercise sequencing to be extremely effective in the rehabilitation setting.
2 Outcomes Mobility: ankle dorsi-flexion/pronation, hip adduction/lateral rotation, and spinal rotation/side flexion/extension. Muscles: peroneals, lateral thigh (incl. ITB), gluteus medius and minimus and contralateral hip hitchers/stabilisers, quadratus lumborum, latissimus dorsi, and external and internal obliques.
4 Progression Here we have taken a side lunge and created a further 11 exercises to improve both lumbo-pelvic and scapulo-thoracic mobility and strength, but the number of progressions can be much greater and is only restricted by: • Knowledge of anatomy • Knowledge and ability to progress and regress exercises NB: It’s not about how advanced the exercise looks – it’s about your ability to control each movement. fp To find out about purchasing ViPR and training courses, visit www.viprfit.com
3 Sequence Side lunge pattern
As shown, the lateral hip needs to be loaded using only your body weight. Then, from the ground up, move from a two foot loading to a single foot loading, progressively adding stimulus to the lateral oblique slings.
ViPR tilt and lunge
The loading then needs to be increased to the side lunge pattern into the ice skater position using the opposite arm catch. The focus here is to progress from a low load activator exercise (as shown) to adding a greater loading response that eventually stimulates the posterior oblique sling by incorporating some spinal rotation (as in the example: right leg, left arm). ViPR side lunge press
Again, increase the loading through the same pattern, but now add an upper body loading response where greater eccentric control of the posterior oblique sling is needed. Note that now the loading has increased, the amount of spinal rotation has been minimised at full range and will be added back in as your ability increases.
ViPR side lunge push
By pushing the opposite hand toward the stabilising leg, we see a progressed loading pattern from the press. With this exercise we reintroduce rotation from the outset.
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fitness . education . passion 13-14 April 2012 Loughborough University
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