Do The Circuit

Bored with the same old 3 mile run, or 30 minutes on the elliptical day after day?

Mix it up with CIRCUIT TRAINING.

Circuit training is an amazing way to get LEAN and TONED!

This form of exercise incorporates aerobic activity with resistance training to BURN FAT. Low weights and high repetitions are used to build ENDURANCE. By continually switching from one exercise to the next without a break the heart rate stays up, which equates to BURNING CALORIES.

Traditional circuit training worked one section of the body per exercise station, for example sit-ups, followed by push-up, and then squats.  But, I have seen greater benefits from a newer approach to circuit training in which each exercise involves the entire body, for example performing a squat while raising dumbbells over head.

By working the upper body and lower body together, and continuously switching muscle groups you will be able to keep your heart rate up for the entire workout therefore getting the benefits of AEROBIC and RESISTANCE training.

If you're looking for an excellent workout I highly recommend the Jillian Michaels: No More Trouble Zones DVD. It is a 40 minute workout composed of 8 different 5 minute circuits. All you need is a small space in front of the TV (about 10sq ft), 2 3lb dumbbells, and a thin mat (such as a yoga mat).

Here are a few exercise ideas to get you started:

(photo courtesy of starcentral magazine)

*Squat with an overhead press. As you press up from your squat raise dumbbells overhead.

(photo courtesy of women'sday.com)

*Lunge step with overhead dumbbell raise. Try lunges forwards, backwards, and sideways combined with dumbbell raises forwards or out to the sides.

(photo courtesy of kettleballsforsale)

*Get into a side plank and raise dumbbell over head. Hold plank while you perform dumbbell raise several times. Try in a standard plank position with a dumbbell in each hand and alternate rowing one dumbbell up to chest and then the next.

(photo courtesy of Squidoo)

*Balance in bridge position and perform a chest press. Can perform on the floor, or for a bigger challenge use a fitness ball.

(photo courtesy of us.ayushveda.com)

*Try a step up with a bicep curl. Try forwards and sideways step ups.

(photo courtesy of Discovery Health)

*Stand on one leg while performing a dead lift with dumbbell or medicine ball. Keep standing leg straight and back flat as you lower and raise up. If too difficult, begin with a dead lift with both legs planted on the ground, keep legs straight with just a slight bend in the knee.

(photo courtesy of about.com)

*Perform a push-up with hands on inverted bosu ball, jump legs in, lift bosu overhead, lower bosu down to ground, and jump legs back to begin next push-up.

There are a few ideas to get you rolling with your circuit. Choose 5 total body exercises. Perform one exercise non-stop for 30-60 seconds and then immediately move on to the next exercise. Once you have performed all 5 exercises take a 30 second break (grab a sip of water) and start the circuit from the top.

You will know you're on the right track if your heart rate is up and your muscles are feeling the burn!

the CORE of the matter

Hearing the phrases 'core strengthening' and 'spinal stabilization' a lot lately?

Ever wonder what the difference between your 'core' and your '6-pack abs' is?

Recent RESEARCH has revealed that core strengthening programs have been associated with:

• Decreased back pain
• Decreased risk of back injury
• Improved balance
• Decreased risk of athletic injuries (Core strengthening programs have even been linked to fewer ACL tears amongst soccer players!)

Core Strengthening is the philosophy behind the ever so popular PILATES, which develops the core through stretching, strengthening, and breathing.

So where is my CORE???

(Belmar Physical Therapy)

The above picture shows the deep core muscles, the Transversus Abdominis & the Multifidus. These muscles lie so deep that they actually connect to each vertebrae of the spine. These muscles contract FIRST to stabilize the spine and THEN the large outer muscles (the SIX-PACK) generate the power to actually move the body.

Studies have shown that in people with low-back pain these deep core muscles are turning on TOO LATE! The body has already started to move before the spine has been stabilized which puts it at risk for pain and injury.

Our ability to control our core, keeping the spine stabilized, affects our ability to use the ENTIRE REST OF OUR BODY! This is why in athletic programs there has recently been a HUGE push to incorporate core strengthening into training routines in order to enhance performance and prevent injury.

Did I convince you yet to stop trying to perfect your six-pack abs and focus on CORE STRENGTHENING as the way to go???

STEP 1: Learn how to contract your deep core muscles.

(Pilates Contrology)

Lay on your back with your knees bent. With your hands find the very front of your hip bones, then slide them 1 inch towards your belly button. Now pretend there is a string pulling your belly button in towards your spine. As you perform this maneuver you should feel the Transversus Abdominis muscle contracting under your fingers. Practice holding 10 times for 10 seconds each.

Now that you've got the feeling down, try to contract your deep core muscles in a few other positions.

• Sitting in a chair (great to work on in the car at red lights).
• Standing
• In bridge position
• On hands and knees
• In a plank position (if you've really got it down try a side plank)

STEP 2: Now that you have mastered contracting your deep core muscles in a static position, it is time to add some basic movements! The key is to focus on contracting your Transversus Abdominis, as in Step 1, BEFORE initiating the movement and MAINTAIN the contraction for the duration of the movement.



(Exercises for Injuries)

*Once you've got this one down, progress to lifting opposite arm and leg all while keeping your core TIGHT.



(HHBC Core Stability Exercises)

* Bridge with leg lift

(Spa)

*Advance to lifting opposite arm and leg while laying on your stomach

(Health.com)

*Single leg lift, may progress to double leg lift

(Zeena Warrior Fitness)

*This is a challenging one. You can practice lifting just an arm, just a leg, and opposite arm/leg.

STEP 3: Now it's time to STEP IT UP! This final phase involves maintain a TIGHT CORE during functional movements. These may involve rotation, lifting, or a fitness ball... Be creative, but below are a few ideas to get you started.

(Liquid Enjoyment)

*Lateral lunge with a weighted ball reach towards bent knee. Make sure core is active to stabilize the rotation. Try lunges in all directions: forwards, lateral, and backwards (pictured below)



(Genesis Transformations)

*Backwards lunge with weighted ball rotation

(Fat Loss Workouts Guide)

*Wall slide with fitness ball

(ECRC Physical Therapy)

*This is a CRUNCH, not a sit-up. Unlike traditional sit-ups, crunches rely on deep core muscles to elevate the shoulder blades just off the mat or fitness ball.

(Dancing Sun Foundation)

*Fitness ball plank with leg lift

(PGA Tour)

*Start in bridge position with hands interlocked and arms straight up. Once core is stabilized twist to one side with arms and upper body. Great for GOLFERS!

The exercise ideas are endless, but these are some ideas to get you started. Remember each step of the Core Stabilization progression takes time to master... if you find you are unable to maintain a deep core contraction throughout the entire duration of a movement than take a step back.

THE GOAL: After incorporating the concepts of core stabilization into your exercise routine it is important to incorporate it into your everyday life. Practicing activating your core while you are walking, running, performing your job, etc... The goal of the stabilization program is that not only will these deep core muscles become stronger, but they will also turn on FASTER and more AUTOMATICALLY during your movements to PROTECT you from injury and IMPROVE your performance.



References:

• Neuromuscular training improves performance on the star excursion balance test in young female athletes. J Orthop Sports Phys Ther. 2010 Sep;40(9):551-8.
• Prevention of non-contact anterior cruciate ligament injuries in soccer players. Part 2: a review of prevention programs aimed to modify risk factors and to reduce injury rates. Knee Surg Sports Traumatol Arthrosc. 2009 Aug;17(8):859-79. Epub 2009 Jun 9.
• http://www.steadyhealth.com/articles/The_Philosophy_behind_Pilates_Exercises_a530.html
• http://www.belmarpt.com/newwordpress/?p=252