Article # 173. Balance Excercises Part 1

Balance Excerises (How to improve your Balance)

Balance is an essential part of sports performance. It is one part of proprioception, and it helps to keep your muscles working efficiently, and to improve your strength, power, and endurance.

How It Works

Balancing is often referred to as proprioception in the rehab environment. This is not exactly true. Proprioception is a combination of joint position sense, body awareness, and neuromuscular control. Balancing is part of proprioception, and is the easiest way to improve this important function.

When you have an injury, the proprioceptors in the joints are disrupted. In order to improve their communication with the muscles, you must challenge them to adapt to specific stresses. This is where the balancing exercises come in.

There are infinite variations of the single leg stand. Here are some ideas to get you started. The Tree Pose (left) is a personal favourite! It's easy to incorporate balance exercises into your everyday activities. Balance on one leg while talking on the phone, brushing your teeth, or standing in line at the post office.

The simplest of balancing exercises is the single leg stance. It is exactly as it sounds...you simply stand on one foot for a certain amount of time. I have my patients start out with 20 seconds, and then progress all the way up to 1 minute as they become more comfortable.

The single leg stance is a great way to start working on your proprioception and balance after an injury, especially an ankle, foot, or knee injury. Once you master this exercise, it is time to challenge the body and joints even more.

 

SINGLE LEG STAND



Single Leg Stand, unassisted



Try moving your free leg forward, to the side, then back, while balancing on your standing leg, or try swinging your free leg front and back. At first you may need to hold on to the back of a chair or other stable surface, but work towards the goal of balancing on one leg without holding on to anything (including your breath -- remember to breathe while balancing!).



Single Leg Balance, using bench for assistance





 

Single Leg Stand with Knee Bend and Arm Reach



DYNAMIC BALANCE

It is also important to work on maintaining your balance while moving through changes in body position (e.g., when you're walking) and when moving over unstable surfaces (grass, cobblestone).

Pictured at left is what I call the "Rolling Stride." Focus on a natural stride where the heel hits first and you push off with your toes. Concentrate on lifting your toes as your heel makes contact with the ground. No shuffling!

 

 

A LITTLE MORE ADVANCED...



Walking on Balance Disks



This exercise is quite advanced. Try it with pillows if you don't have balance discs on hand (and let's face it: who else but a fitness instructor would have those around the house?). Start by holding on to a counter or other stable surface until you feel confident enough about your balance to go 'hands-free'.

  

 















Article # 172. Treadmill VS. Eliptical

Treadmill VS. Eliptical

A daily workout is necessary if you want to reduce and burn body fat while maintaining your health and nutrition. What will be the best exercise machine for this type of workout? Is it an elliptical or treadmill?

There are many differences between the two machines.  Both of these workout machines will give you an aerobic workout, but the elliptical trainer works on more muscles than a treadmill. Both are excellent in terms of performance and they both have distinct characteristics. Once you compare both machines you will be able to decide which will be the best option for you.

When using the elliptical you will notice that it is low-impact. This low-impact motion is ideal for people who have joint, knee, or hip problems. The elliptical will work simultaneously in your upper and lower body parts. It will also increase your heart rate and is the best workout machine for your back, legs, shoulders, chest, and arms. One of its great features is that you can include a lot of pedaling –specifically in a backwards motion, which will target your quadriceps muscles.

A Treadmill will definitely give you excellent workout. This is a smart choice for people who just want to walk, run, or jog as their exercise option. It is ideal for beginners who want to lose weight. They have various intensity levels which will increase your stamina on a daily basis. You will also be able to run, walk, or jog on an incline while keeping a steady pace.

Treadmills remain the number one fitness equipment; however, elliptical trainers are quickly becoming more popular. Both workouts burn fat, build bone density, and promote cardiovascular health. The important thing here is that you are easily able to find the right machine for your ideal workout.

If you want to purchase either, you have to know what to expect with the machines so you will get the best workout for you. Thoroughly research the product of your choosing, so you will not regret your decision.

Whether you choose an elliptical or treadmill for your workout, it should be the machine that you feel best fits your fitness goals.

How to Decide Which One Perfect for You

There has been much controversy over treadmill vs. elliptical as workouts. Some claim treadmill workouts are best, and some say elliptical is best. Part of the controversy is due to different expectations, as each workout targets different things. The comparison has to be selected based on what aspect of fitness is to be targeted.

Elliptical machines have two motions, stair-stepping and striding. Treadmills allow walking, running, and jogging. These differing motions mean different workouts. It is hard to compare the type workout, since they are so different. However, calories burned and aerobic workouts can be compared, as both allow for that.

Due to the fact that the elliptical machine supports some of the weight, more calories are burned with the treadmill, and a higher level of aerobic workout is obtained. This is good for seasoned trainers, or those training for marathons or such. However, for those who are new to exercise and who want to start off easier, the elliptical is preferable.

In addition to some support, which makes a lower impact workout, the elliptical also allows upper body workout, which treadmills don’t offer. The elliptical has a choice. If you choose, you can omit the upper body part of the workout, but it is available if you choose to do it. With the treadmill, there is not that option. You only get the lower body workout of walking, running, or jogging.

Calorie burn for both workouts is pretty comparable. The calorie burn for an elliptical without arm poles is basically the same as the calorie burn for a treadmill with incline. Adding arm poles increases the number of calories burned, as does adding an incline to the treadmill. Again, calories burned are pretty much equal.

Some advantages to the elliptical over the treadmill is in the options for beginning exercisers. It is possible to adjust resistance to a very low level that is more manageable, and since weight is partially supported, the impact on joints is minimal. Resistance can be gradually increased as ability increases. Another advantage is the ability to vary the workout so there is less boredom and burnout. Arm poles can be used or not, and resistance can simulate different types of skiing.

For the serious trainer, such as those training for marathons, the treadmill will give the more intense workout of the lower body. Intensity can be obtained quickly, since there is no extra support. Increases in inclines can quickly increase calorie burn, and intensity of workout.  However, the disadvantage to this intense workout is the increased danger of injuries during workouts.

Each machine has its own advantages and disadvantages. The elliptical is excellent for those just starting exercise, and for those recovering from running injuries and such. It can give an intense workout, but since the weight is partially supported, it doesn’t get as intense as soon. Thus, most seasoned trainers suggest using both machines, in a cross-training situation. Many alternate machines to avoid knee injuries. This allows for maximum training without injury or unnecessary relapse in intensity.

Article # 171. What part of the body does Elliptical target?

What part of the body does Elliptical target?

The elliptical trainer is a cardiovascular machine that has two poles with handles and two foot pedals. To operate the machine, you move the handles back and forth while you move the foot pedals in an arc, or elliptical, motion. Not only does the elliptical improve your aerobic capacity, but it also targets multiple muscles.

Identification

 

Conventional cardio exercises like running, walking and biking all have the same effect on the body as elliptical training from an aerobic standpoint. The biggest difference is how they target the body. When you run or walk, your lower body is primarily at work. Elliptical training not only works the lower body, but it also works the upper body.

Specific Muscle Targeted

The lower body muscles targeted with elliptical training are the glutes, quadriceps, hamstrings, calves and anterior tibialis. The glutes are the butt muscles and the hamstrings are found right below them. Both of these muscles get activated with hip extension. This takes place when your thigh moves backward during the gliding motion. The quadriceps are on the front side of the thighs and they get worked when your knee extends your lower leg. This takes place when your leg is moving forward. The calves are on the back part of the lower legs and the tibialis anterior runs down the front of the shins. Both of these muscle groups contract throughout an elliptical workout to stabilize the lower legs. The rectus abdominis and obliques are core muscles that contract to keep the body balanced and in proper alignment.

The upper body muscles that get targeted are the latissimus dorsi, or "lats," pectorals, triceps and biceps. The lats are the muscles that form a "V" shape on your back, and they get worked every time you pull the handles toward your body. This is also the motion that recruits the biceps. The triceps, which are on the back of the upper arms, get worked in unison with the pectorals as you push the handles forward. The "pecs" are the chest muscles.

Variations

Elliptical machines come with handles in the center of the machine underneath the console. By taking your hands off the movable poles and placing them on these handles, you can eliminate the upper body from the movement. This places more emphasis on your glutes, hamstrings and quads if you are trying to specifically target these areas and not your upper body. You can also change the direction of the elliptical and glide backwards to target your muscles differently. To challenge your balance and place more emphasis on one side of your body, glide with one foot in the air behind you. This takes a lot more core recruitment.

Muscular Endurance

Muscular strength is built by lifting heavy weights with low reps. Muscular endurance is built by doing high reps with light resistance. Being that elliptical exercise is done for long periods of time with light resistance, it builds muscular endurance. This means you will not be able to increase muscle size by doing elliptical training.

Benefits

Two major benefits exist with elliptical training. First of all, they work out well if you have a busy schedule. Lack of time is a common excuse for people not exercising. Being that you work your upper and lower body muscles simultaneously on the elliptical, you can easily get a full body workout in a matter of 30 minutes. Another major benefit of the elliptical is that it is low-impact. According to MayoClinic.com, using an elliptical machine is less stressful on your knees, hips and back than is running on a treadmill. This makes it possible for people with joint conditions to not only burn calories, but also strengthen their muscles without compromising the health of their bones and joints.