Gravity Fx Fitness

Density training is a way to increase your fat burning potential while building lean muscle tissue.

Resistance training is important for elevating your metabolism.  When you build lean muscle tissue, you end up with a faster metabolism, as you now have more muscle tissue that burns more calories.

When you first start lifting weights, you quickly increase the amount of weight you can use and/or the number of reps you are capable of.

This is due to your nervous system learning how to move the weights more efficiently – your muscle coordination increases quickly, for a while…..over time, the strength gains slow down and you sometimes struggle to lift more weight.

Typically, you either increase the amount of weight (load) and/or the amount of sets and reps.  For example, if you lift a 100 lb. weight for 2 sets of 10 repetitions, you can increase the amount of work you do, by doing 3 or 4 sets of 10 with the same load (weight).

With density training, you would seek to do more work in a set period of time.  Say it takes you 10 minutes to lift the 100 lbs. for 4 sets of 10 reps (40 total reps).

If you now do 45 reps in the same time period (10 min.), your muscles did more work.  More work = more gains/better benefits.  Density training will have you choose two opposing exercises for a set period of time – usually 15 to 20 minutes.

You might do a pushing movement paired with a pulling movement, like a bench press with a seated row, or a leg movement paired with a shoulder exercise.  Pick a weight that you can do 10 reps maximum and do only 5 reps of the first movement before doing the alternative exercise.

At first, the rest periods will be short, then getting slightly longer as you start to get fatigued.  By doing less reps, you avoid getting fatigued early, allowing you to do a lot of total reps in the 15 or 20 minute period.

Keep track of how many reps you do and try to beat that number with each training session.  Over time, you would increase the weight a small amount.  This type of system allows you to set a new PR (personal record) each time out, so you have a goal to beat with every training session.

Besides providing plenty of motivation, this allows you to avoid hitting a plateau as often as the traditional method that most people use.  Obviously, this will lead to greater results.  By choosing exercises that involve compound movements (multi-joint), you end up working a lot of muscle fibers in each workout.

Generally speaking, the more muscle fibers worked, the greater the number of calories burned.  So if looking to build overall muscle and/or burn more fat, you would minimize the number of isolation exercises.

You could use three 15 minute sessions per workout or two 20 minute periods per workout, usually resting about 5 minutes in between.  This system is called EDT (Escalating Density Training) and was developed by coach Charles Staley.

With this method you don’t need to do much, if any cardio to burn fat, but be prepared - you will be working harder than normal and may have a little more soreness!

I am going back to using this system for a while to try and increase my strength and lose some fat at the same time.  Staley’s  clients have seen some great progress with this method.  I’ll keep you updated on my own progress over the coming weeks.

Get moving!

Brian Morgan

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If you are looking for a new challenge for your abs training, doing “ab rollouts” on a suspension trainer may be just what the doctor ordered.

Many people have been doing planks and different variations for their basic ab work and need something more advanced.  The abs wheel is a good choice, as it requires you to stabilize with your upper body, at the same time.

The old models have been largely replaced with one’s that have a bigger wheel.  Most people have to start on their knees to complete these exercises.

If you have a suspension trainer such as a TRX or bandit’s loops, you can use it to do ab rollouts, similar to the wheel.  Start with the straps in a higher position and then you can gradually lower them for more resistance.

In the low position, they will give you a great core training effect, besides the upper body stability work.  There is a reason gymnasts have great upper body development, even though they usually only train with their own bodyweight.

Don’t let your stomach sag as you go through the motion.  Of course, that should go without saying, as there is plenty of tension placed on your stomach.

You can also do pushups in the low position to work all the muscles above your waist at the same time.  If that’s not enough tension, pick one leg off the ground as you do your pushups – or wear a weight vest.

Obviously, this isn’t a beginner exercise, but this is one of the many ways you can train your midsection while using a suspension trainer.

Get moving!

Brian Morgan

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This old dog recently learned some new tricks at a continuing ed course on deep tissue massage therapy.  If you think that massage needs to be painful to be effective, think again.

One of the nice things about these CEU classes is getting worked on by another professional.  In general, I prefer firm to deep pressure when getting worked on.  In the last two courses I’ve attended, the therapists that I worked with, used decent pressure, but not as much as some of the work I’ve received.

Yet, the massage was fairly precise and skillfully applied – and the results were noticeable.  As I was driving back from Chicago last weekend I noticed that I was able to breathe easier and deeper than before.

A few days later I noticed that my shoulder was moving a little better, even though there really wasn’t much work done directly to the glenohumeral (shoulder) joint – which can tell you that where it hurts isn’t necessarily where the problem is.

The next night my mother asked for some assistance for some pain she got while doing yard work over the weekend.  She had lifted some things she probably shouldn’t have and had pain around her shoulderblade that was radiating down her arm.

Instead of having her lie face down on the table, I put her on her opposite side and worked around the upper and inner edge of her shoulderblade while I used gravity to let her scapula drop down a little.

Instead of using a lot of pressure, I massaged the area while using her arm to add movement to her shoulderblade, which helped relax the tense muscles.  Besides not causing any undue pain, I didn’t work any harder than necessary, which is also a good thing.

I talked with her today and she said that the pain had disappeared after the massage work, with no more radiating pain going down her arm, either.

Deep tissue massage doesn’t always need to use the most amount of pressure from the therapist.  There are different layers of connective tissue (fascia) that can develop adhesions and they need to be unstuck.  Light, relaxing massage usually works on the superficial layers only, often leaving the deeper layers stuck together after an injury or trauma.

Moist heat prior to the work can soften the connective tissue, making it easier to manipulate.  Warming the soft tissues with lighter massage first can prepare the tissues for the work to follow.

Clients sometimes tell the therapist they can go deeper, even though the therapist is still “prepping” the tissues for the deeper pressure to follow – just like how an athlete warms up prior to playing their sport.  Be patient!

In wrapping up, I’ve had deep tissue work that didn’t get the desired results because it wasn’t as skillfully applied as it could have been.  Pressure is great, but skill is more desireable than just being heavy handed.

By the way, my Mom still needs some strengthening and posture training to prevent future problems.

Get moving!

Brian Morgan

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Can using a run-walk method increase your running performance?  I just read an interesting article on marathon running that you might find interesting.

The article was featured in Competitor magazine, a Chicago free publication geared to the active lifestyle.  The author is a running coach who has used this method of run-walking to qualify for the Boston marathon over a dozen times.

For the record, I have never, nor will I ever, run a marathon.  At my size, I’m not designed for endurance races – but what this guy says, makes sense.

He recently watched one of his pupils run a marathon.  The runner used a planned run-walk strategy.  This might not sound that out of the ordinary, as I’m told that many runners end up walking here and there while completing a marathon.

Instead of running until fatigued and then resorting to walking, the walk portion is planned into the marathon and in the training, as well.

You would take regularly scheduled walk breaks throughout your run, in order to stay “fresh” throughout your marathon.

This lets your breathing return to a more comfortable rate and gives your muscles and joints a break from pounding the pavement.  Sounds like something that would work well for those increasing their training mileage or older runners, too.

In the early portion of the race, your times would be slower, but you make up for it on the back half.  In fact, the runner mentioned set a PR in his marathon, while running a slightly faster second half of the race -

something unheard of.  This might be something that could improve your running performance and allow you to enjoy it more.

From someone who has worked with injured runners before, I’m guessing that this might cut down on overuse injuries.

This method also works for resistance training.  Stay tuned for an article on how you can apply this type of method to build lean muscle tissue (increased metabolism) and increase your strength with density training.

Get moving!

Brian Morgan

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Improving your thoracic mobility may add some distance to your golf drive.  If you’re like many people, you may have had some posture changes as you get older.

Spending most of your time sitting – at work, in the car, or in front of the TV or computer – can negatively affect your posture over time.

When your shoulders round forward, your thoracic spine can also have too much of a curve.  This results in a loss of mobility which can take distance off your golf swing, as well as place unnecessary stress on your shoulders.

Golfers who have lost movement in the hip and thoracic regions may use their low backs to make up for lost rotation.  This is not good for your back!

Here is one way to improve that mobility.  Chiropractic care and/or skilled massage therapy can help increase movement, as well.

In previous articles, I covered abdominal (diaphragm) breathing, which can also improve your ability to move properly.

You also need to train your abs and low back for greater stability.  New ideas in “core training” have developed the thought that these muscles function more as anti-rotators.

Meaning you should get your rotation at the hip and T-spine, while the abs and low back are providing stability, so that you can generate more power while providing greater protection for your spine.

This follows the joint by joint training ideas of physical therapist Gray Cook – some joints are meant to provide more movement than others.

Loss of thoracic mobility can also result in lost movement at the shoulder.  The body is linked together like a chain and one area can affect the function of others above or below it.

Get moving!

Brian

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