Gravity Fx Fitness

Indian clubs are a great way to enhance or maintain your posture and shoulder mobility.  They can be used as part of a dynamic warmup for the upper body, prior to sports or a workout.

Weighted clubs have been used for physical training for centuries in India and neighboring countries – heavier clubs for strength, and lighter clubs for coordination and mobility.  They could be found in many turn of the century or early 1900’s gymnasiums.

I’ve used Indian clubs weighing 1or 2 pounds for a while now and they are a great way to warmup.  The circular movements train the wrist, elbow, and shoulder at the same time, lubricating the joints.  There are many different patterns that can be used, from simple to complex.

Someone who has lost some mobility and maybe has some posture issues can start with basic pendulum moves and gradually add more complex patterns.  The more difficult patterns increase upper body coordination – teaching all the joints to work together.

They force you to expand your ribcage as you swing them overhead – perfect for someone sitting at a desk all day with poor posture.  I think that they work well with joint mobility programs that are done with bodyweight.  They add just enough resistance to make additional demands on the body.

They can be used by the older golfer, baseball player or tennis player who wants to keep from losing their mobility.  They also are great for those doing strength training.

I’ve got some wear and tear on my shoulders from lifting weights with poor posture and they help me keep training intensely, past the age of 40.

Get moving!

Brian Morgan

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I recently switched my workouts to density training to add some lean muscle tissue while losing fat.  This is a little different than “bulking” phases that bodybuilders sometimes use.

In my previous article, I talked about how density training involves getting more work done in a set amount of time.  Most people can increase the weight or reps they do for a limited amount of time.

To get further results you have to make changes in your routine.  EDT has you seeing how many total reps you can achieve in a time period, usually 15 minutes.  Next time you would try to do more reps for the same weight and exercise.

This is a very time efficient way of training and gets great results.  It allows you to delay fatigue and get more work done (total reps) which can simultaneously build muscle and burn a lot of calories.

For example, Saturday I did sandbag squats with 135 pounds.  Holding a large sandbag across the front of your shoulders is a great challenge for your abs and low back, besides the lower body work being done.

I haven’t been doing this exercise recently and am using the density method to strengthen my body with this challenging exercise.  Saturday I did 18 reps in 15 minutes.  The idea is to increase the total number of reps in the next workout and the workouts to follow.

By not going all out on each set, I delay fatigue and am able to do more total reps this way.  By increasing the amount of work with every workout, my body is forced to make changes – increased strength, lean muscle tissue and increased calorie burn (weight loss).

Usually you would switch back and forth between two opposing exercises, but this exercise strongly challenges not just your lower body but your core, as well.

I noticed some soreness in my abs yesterday even though I didn’t do any direct exercises for them – compound exercises (multi-joint) are the way to go if you want a time-efficient workout.

Get moving!

Brian

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Is it more important to burn fat during your workout or after?  Alwyn Cosgrove recently wrote an article on EPOC and the “afterburn” effect – where your metabolism stays elevated after the workout.

A research study published in 2002 looked at the effect of a 31 minute circuit training workout on post workout metabolism.  This study showed an increased metabolic period lasting 38 hours after the workout.

Meaning, 38 hours later, their bodies were burning more calories than before the workout session!  The workout involved three multi-joint exercises (bench press, squat, and power clean) done in a circuit, 4 times in 31 minutes.

This should say a lot about the role of high-intensity resistance training and the ability to burn fat – also, the use of compound movements (multi-joint) for maximal efficiency.

One of the things this study does, is highlight the fact that the number of calories burned during the workout isn’t necessarily as important as the number of calories burned after.

This routine broke down a lot of muscle tissue and the rebuilding phase obviously burns quite a few calories.  Combine this interval resistance training with a cardio and nutrition program and you should see even greater fat burning.

This is the basis for Cosgrove’s Warp Speed Fat Loss system that I completed earlier this Summer.  I lost 13 pounds in a month and wasn’t quite perfect in following the low carb diet.

Training is important, but so is the eating.  These workouts were all under an hour in length.

Get moving!

Brian

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If you’ve tried the Ropes Gone Wild before, you know they are a great training tool!  The intense workouts are great for us ADD types.  In particular I love doing the grappler’s throws.

They hit the obliques(abs) in a unique way.  They also jack your heart rate up pretty quickly, which is much of the point.  Recently, Anthony of Art of Strength unveiled a new grip training attachment for the ropes.

Since I don’t have it yet, I thought I’d show you the 1 arm version without the grip tool.

Besides working the grip very well, this exercise is good for the shoulder too, in my opinion.  It might be something that could be used in shoulder rehab, in the later stages, with a lighter rope.

If not, it might help prevent some shoulder problems – at least, provide plenty of blood flow.  Give it a try.

Get moving!

Brian Morgan

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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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….that is the question.  Are spinal flexion movements like crunches and situps damaging to the spine, or nothing to worry about?

If you’re familiar with top spine researcher Dr. Stuart McGill, you should know that his research shows that repeated flexion, such as doing 15 minutes of crunch and situp variations, can be damaging to the discs.

I attended one of his seminars on core stability a while back at Palmer Chiropractic College.  Having read some of his articles, I was fairly familiar with his concepts for core training.

Recently, I listened to a podcast with Dr. McGill and he stated his belief that we have a limited number of forward flexion (bending) cycles in each one of us and that doing lots of these type of ab exercises just wastes that number.

He thinks that those who have tempted fate in this manner, may have genetics that allow them to get away with it, up to a point.  He advocates “bracing” the abs isometrically to support the spine and strengthen the abdominal wall……

a wall with different layers of muscles running in different directions, kind of like plywood, where the different layers are stronger together than any of them on their own.

Plank exercises are the starting point for these different “bracing” strategies of core stability.  These can be done in the front and side positions, and bridges can address the glute and back muscles.

McGill recently has done studies with competitive strongmen, like the ones you see on ESPN, lifting massive amounts of weight.

This confirmed the role of the quadratus lumborum as an important spine stabilizer.  These muscles run from the bottom of your ribcage to the pelvis and also attach to the spine.

When you carry a heavy suitcase in one hand, it places a lot of demand on this muscle to keep your back straight – or when you carry a heavy suitcase in both hands, these muscles are working hard to support your spine.

So training your abs and low back to stay tight when lifting heavy objects is one of the benefits to this method of training.  Improved posture is another.

If you are someone who has had disc problems or sciatica, then situps and crunches are the last thing you want to do, as this puts unnecessary stress on your back.

One of the few exceptions to doing flexion might be those with too much curve in their low back.  A few sets of reverse crunches might help keep everything in a more neutral position.

After basic stability is gained, I like to use sandbag exercises and suspension training for increased intensity to your midsection – teaching your upper and lower body to work with your “core” for increased coordination – the way it works in real life situations.

Get Moving!

Brian Morgan

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