When it comes to chronic injuries a good rule is 'dont chase the pain'. Had a client today who again highlighted this point coming in with knee pain. Turned out that one of her glutes was not doing its job (was very weak compared to its partner) and creating a big hip imbalance causing her to favour one leg more and th...at knee to undergo more stress than it wanted to. The real culprit though was the hip flexor which when gets too tight switches off the butt - and then the hamstrings and lower back muscles (making up the rear chain muscles) need to pick up the load (got chronic tight hamies? - might be from your hip flexors). Moral of the story - dont chase the pain!
Wednesday, 1 August 2012
Tuesday, 3 July 2012
Outdoor Training in Munich
What a beautiful day in Munich! Looking forward to getting outdoors and training clients in the English Garden today. Kettlebells and my TRX are two of the best tools when it comes to outdoor training.
Here's a quick sample workout:
Warm up - 5 minutes light jogging
Dynamic Stretching - 4x Sun salutations
Main Circuit:
1. Pull ups with TRX
2. Single leg squats with TRX
3. Push ups
4. Walking lunges (farmers walk) with kettlebells
Rest 2 mins and repeat
Interval Training
10 round of 20 Swings with 1 minute rest between each round
Stretch those problem areas - statically or using contract/relax - foam roll if available too.
Enjoy!
Here's a quick sample workout:
Warm up - 5 minutes light jogging
Dynamic Stretching - 4x Sun salutations
Main Circuit:
1. Pull ups with TRX
2. Single leg squats with TRX
3. Push ups
4. Walking lunges (farmers walk) with kettlebells
Rest 2 mins and repeat
Interval Training
10 round of 20 Swings with 1 minute rest between each round
Stretch those problem areas - statically or using contract/relax - foam roll if available too.
Enjoy!
Wednesday, 6 June 2012
Spartan Workout
Want to test your level of conditioning? I was recently sent this Spartan inspired workout from a fellow trainer that I have slightly modified. Note - not for beginners:
To be completed as quick as possible with an aim to do it under 20 minutes.
To be completed as quick as possible with an aim to do it under 20 minutes.
- 25 Pullups
- 50 Deadlifts (50% bodyweight)
- 50 Pushups
- 50 Box jumps
- 50 Floor swipes
- 50 Cleans (50% bodyweight)
- 25 Overhead Presses (50% bodyweight)
Monday, 4 June 2012
4 Sensational Flat Stomach Secrets...
1. Chill out! Stress of any kind - emotional, physical, nutritional or mental - results in high stress hormone (cortisol) levels. Cortisol stores fat around your middle, ruining any chances of seeing a toned tummy anytime soon. The remedy: aim to be asleep by 10:30pm, and make sure you get some regular quiet time – yoga and meditation are both great, the herb Rhodiola Rosea can also help
2. Keep exercise regular, short, and hard. Long duration exercise isn’t just ineffective, it also releases more stress hormones into your blood. Keep your workouts short, high intensity, and resistance exercise based
3. To crunch or not to crunch? You’ve probably already got a six pack, it’s just hiding. Pumping 100 sit ups out every day is only going to give you bad posture and back pain later in life, but won’t burn fat around your middle. Leave them out, or see our on how to incorporate them properly
4. Great Abs Are Made In The Kitchen: Hidden intolerances and yeast (candida) overgrowth can cause abdominal inflammation and bloating. Cut the sugar and excessive starchy carbs, take prebiotics, also a high strength probiotic, some kyolic garlic extract, can all work wonders
Here's to your new, lovely lookin' flat stomach!
2. Keep exercise regular, short, and hard. Long duration exercise isn’t just ineffective, it also releases more stress hormones into your blood. Keep your workouts short, high intensity, and resistance exercise based
3. To crunch or not to crunch? You’ve probably already got a six pack, it’s just hiding. Pumping 100 sit ups out every day is only going to give you bad posture and back pain later in life, but won’t burn fat around your middle. Leave them out, or see our on how to incorporate them properly
4. Great Abs Are Made In The Kitchen: Hidden intolerances and yeast (candida) overgrowth can cause abdominal inflammation and bloating. Cut the sugar and excessive starchy carbs, take prebiotics, also a high strength probiotic, some kyolic garlic extract, can all work wonders
Here's to your new, lovely lookin' flat stomach!
Sunday, 20 December 2009
ADHD: Are Drugs & Pyschotherapy The Only Choices?
Change of pace from the last few posts but here is a sample of an article we wrote several months back that recieved a lot of interest and feedback.
ADHD: Are Drugs & Pyschotherapy The Only Choices?
“There is no evidence that dietary supplements such as fatty acids (omega 3 or omega 6) or cutting out foods containing artificial colouring and other additives can help children with ADHD.” (1)
National Institute for Health and Clinical Excellence (NICE) – 24 September 2008
When I showed this paragraph to a friend of mine whose son has been diagnosed with ADHD, her exact words were: ‘But it’s not true’ - in her experience cutting out certain foods has made a difference to her son.
So what’s going on?
Attention Deficit Hyperactivity Disorder (ADHD) is a controversial topic, with opinion running all the way from ‘it’s just bad parenting’, to general medical opinion viewing it as a defined disorder which can be treated through pharmaceutical intervention (drugs) or psychotherapy. Some even think that ADHD as a condition has been concocted by psychiatrists in the USA who needed a defined medical condition in order to bill insurance companies for their time.
Whichever side of the fence you sit on, there is no doubt that growing numbers of our children are behaving in a manner that parents, and society at large, find difficult to understand.
Whether you blame bad parenting or believe ADHD is a medical condition, record numbers of our children are being drugged, socially stigmatised and psychoanalysed – and it’s a growing trend.
Is there an alternative view?
There’s a question that needs to be asked: why the big rush on the part of schools and organised medicine to drug our kids and make them feel socially abnormal? Has society become lazy in seeking answers to the ADHD question? Or do large, powerful and conservative health organisations dominate (with the best intentions or otherwise) the ADHD conversation and research?
Persistent hyperactive and inattentive behaviour could be caused by a huge range of factors, from dopamine receptor problems to bad parenting to iron deficiency to toxic metal interference to nervous system malfunction - there could be 10 or 100 causes or contributing factors to hyperactive and inattentive behaviour in children.
Any of these multiple factors may be at play in any given child at any one time.
So with heavyweight institutions rolling out the red carpet for pharmaceutical products and psychotherapy the world over, what are the alternative, or at least complimentary approaches, that you don’t see covered in the news?
Alternative approaches to ADHD
There is a body of emerging research and anecdotal evidence which suggests methods considered ‘alternative’ or ‘complimentary’ by the standards of established medical practice might well be worth exploring if your child is persistently inattentive or hyperactive.
For the most part, these are centred around what we eat day to day and how imbalances in our foods might lead to fatty acid, toxic metal, essential mineral and cellular energy imbalances:
High mercury levels
The mercury in amalgam tooth fillings and vaccines, not to mention from our polluted seas in the form of the fish we eat, could affect the nervous system in some children sensitive to mercury. Certainly there is some evidence to suggest that even slightly increased levels of mercury could be related to ADHD behaviours.
A 2006 study, predominantly in 7 year old boys, showed that children with mercury blood levels slightly higher than average had a much stronger chance of having ADHD than children without. The study concludes:
“High blood mercury level was associated with ADHD”(2)
Low iron levels
Iron levels in children with ADHD have been shown to be lower than those without ADHD. The severity of symptoms has also been linked to the amount of iron found in children - the lower the iron level, the more severe the symptoms of ADHD.(3)
A clinical study published in 2008 looked at the effect of iron supplementation in children with low iron levels who had been diagnosed with ADHD. Each child was given 80mg of ferrous sulphate per day or placebo (dummy therapy) for 12 weeks.
The results showed significant improvements in ADHD behaviours in the children taking the 80mg of iron, while those taking the placebo showed no improvement.
Although we don’t know yet why iron is beneficial in treating ADHD, we do know it plays an important role in dopamine activity (a brain chemical), which in turn has been suggested as an important factor in ADHD.(4)
Iron can also protect us from the toxic affects of lead,(5) so where there’s a low level of iron in our bodies, our nervous system might be more exposed to its toxic effects,(6,7) and this could be a significant factor in triggering ADHD behaviour.
Since excess levels of iron can damage our bodies, it is important that iron levels be measured prior to supplementation.
High levels of lead
Central nervous system exposure to lead can affect dopamine release in our brains and the ability of our dopamine receptors to detect this important hormone. This effect has been put forward as a factor that contributes to ADHD.(8,9,10)
The effectiveness of our blood-brain barrier (part of our central nervous system which restricts the passage of various chemicals into our brain tissue) is also essential when it comes to how effective our brains are. Lead may disrupt and damage the structure of this barrier while iron protects it.(5,11)
High copper levels with low sulphur
This particular imbalance has been noted as one of the most common causes of ADHD behaviour, with symptoms including a ‘foggy’ mind, poor memory and lack of concentration. Foods high in copper include cocoa and chocolate products, coffee, tea, soy, liver, nuts, seeds, shellfish and wheat germ.(12)
Calcium and magnesium deficiencies
Deficiencies in both of these essential minerals have been put forward as another leading cause of ADHD behaviour.(12,13) If a person is extremely ticklish, craves chocolate and/or milk, is unable to disregard unimportant stimuli, has muscle cramps and trouble relaxing or going to sleep, any of these can suggest low magnesium and calcium.(14)
Hair Mineral Analysis
One way of measuring the levels of all the metals and minerals mentioned above is through Hair Mineral Analysis (HMA – in the interests of transparency we should note that we offer HMA services). The advantage of HMA is that it offers a measure of many minerals and metals, and the significant imbalances between them in one single hair test. It’s also relatively cheap and non-invasive compared to blood sampling. Properly taken samples offer a good reflection of metabolic activity over a sustained period of time and allows for appropriate supplementation to be tailored to the needs of the individual.
The levels of lead in hair has previously been used in scientific research which found ADHD to be related to lead,(15) and some paediatricians have found hair to be more helpful than blood samples when looking at mineral deficiencies. Still, as with most tests it is not perfect and although we think it’s a very useful tool, it does have certain draw backs (being hair, for instance, it’s somewhat open to external environmental contamination).
Food additives
A 2007 study involving ‘normal’ children (not showing ADHD symptoms) commissioned by the UK Food Standards Agency (FSA), and published in the respected medical journal The Lancet, found:
“Artificial colours or a sodium benzoate preservative (or both) in the diet result in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population.”(16)
That’s sounds like ADHD behaviour to us. And it begs the question: if these additives have this effect on children without ADHD, what on earth might they do to kids who do have a tendency for ADHD behaviour?
For clarification, the study tested preservative E211 (sodium benzoate) and food dyes E102 (tartrazine), E104 (quinoline yellow), E110 (sunset yellow), E122 (carmoisone), E124 (ponceau 4R) and E129 (allura red). These were just the additives the study tested. There are many, many more that were not.
In addition, the FSA noted:
“…if a child shows signs of hyperactivity or Attention Deficit Hyperactivity Disorder (ADHD) then eliminating the colours used in the Southampton study from their diet might have some beneficial effects.”
We think that’s an understatement.
Essential Fatty Acids (EFA’s) – Omega’s 3 & 6
It’s well documented that children with ADHD show lower levels of EFA’s than those without. This may be due to low dietary intake, poor breakdown of these fats into forms our bodies can use, or that some people burn fats faster, and therefore need more than others. Tell tale signs of a deficiency are excessive thirst, dry skin and hair, brittle nails and frequent urination.
It’s the ratio between omega 3 and 6 fats that matters though, and many children with ADHD have been shown to have a ratio a long way from the 2:1 ideal. In fact, many people today have ratios more like 1:15 or 1:30. The impact of this imbalance on mental health stretches way beyond ADHD.
This ratio imbalance must be addressed for EFA supplementation to be successful, and most of the studies which have looked at fatty acids have neglected this point. Only two have done so, one of which did not sufficiently address this imbalance (a decrease of 33.04 to 15.19 over four months),(17) and another which although encouraging was not large enough and did not contain a placebo or control group.(18)
This last study concludes that greater doses of omega 3 are needed to redress the imbalance to under 1:3 in order to show significant behavioural improvements. It’s a step in the right direction at least and suggests that omega 3 supplementation is the way forward.
Omega 3 oils are found in flax seeds (best ground fresh and eaten right away), walnuts and their oil, and fish oils. The blockbuster omega 3 oil is Antarctic Neptune Krill Oil, but Udo’s Choice Ultimate Oil Blend is also high quality.
ADHD: Are Drugs & Pyschotherapy The Only Choices?
“There is no evidence that dietary supplements such as fatty acids (omega 3 or omega 6) or cutting out foods containing artificial colouring and other additives can help children with ADHD.” (1)
National Institute for Health and Clinical Excellence (NICE) – 24 September 2008
When I showed this paragraph to a friend of mine whose son has been diagnosed with ADHD, her exact words were: ‘But it’s not true’ - in her experience cutting out certain foods has made a difference to her son.
So what’s going on?
Attention Deficit Hyperactivity Disorder (ADHD) is a controversial topic, with opinion running all the way from ‘it’s just bad parenting’, to general medical opinion viewing it as a defined disorder which can be treated through pharmaceutical intervention (drugs) or psychotherapy. Some even think that ADHD as a condition has been concocted by psychiatrists in the USA who needed a defined medical condition in order to bill insurance companies for their time.
Whichever side of the fence you sit on, there is no doubt that growing numbers of our children are behaving in a manner that parents, and society at large, find difficult to understand.
Whether you blame bad parenting or believe ADHD is a medical condition, record numbers of our children are being drugged, socially stigmatised and psychoanalysed – and it’s a growing trend.
Is there an alternative view?
There’s a question that needs to be asked: why the big rush on the part of schools and organised medicine to drug our kids and make them feel socially abnormal? Has society become lazy in seeking answers to the ADHD question? Or do large, powerful and conservative health organisations dominate (with the best intentions or otherwise) the ADHD conversation and research?
Persistent hyperactive and inattentive behaviour could be caused by a huge range of factors, from dopamine receptor problems to bad parenting to iron deficiency to toxic metal interference to nervous system malfunction - there could be 10 or 100 causes or contributing factors to hyperactive and inattentive behaviour in children.
Any of these multiple factors may be at play in any given child at any one time.
So with heavyweight institutions rolling out the red carpet for pharmaceutical products and psychotherapy the world over, what are the alternative, or at least complimentary approaches, that you don’t see covered in the news?
Alternative approaches to ADHD
There is a body of emerging research and anecdotal evidence which suggests methods considered ‘alternative’ or ‘complimentary’ by the standards of established medical practice might well be worth exploring if your child is persistently inattentive or hyperactive.
For the most part, these are centred around what we eat day to day and how imbalances in our foods might lead to fatty acid, toxic metal, essential mineral and cellular energy imbalances:
High mercury levels
The mercury in amalgam tooth fillings and vaccines, not to mention from our polluted seas in the form of the fish we eat, could affect the nervous system in some children sensitive to mercury. Certainly there is some evidence to suggest that even slightly increased levels of mercury could be related to ADHD behaviours.
A 2006 study, predominantly in 7 year old boys, showed that children with mercury blood levels slightly higher than average had a much stronger chance of having ADHD than children without. The study concludes:
“High blood mercury level was associated with ADHD”(2)
Low iron levels
Iron levels in children with ADHD have been shown to be lower than those without ADHD. The severity of symptoms has also been linked to the amount of iron found in children - the lower the iron level, the more severe the symptoms of ADHD.(3)
A clinical study published in 2008 looked at the effect of iron supplementation in children with low iron levels who had been diagnosed with ADHD. Each child was given 80mg of ferrous sulphate per day or placebo (dummy therapy) for 12 weeks.
The results showed significant improvements in ADHD behaviours in the children taking the 80mg of iron, while those taking the placebo showed no improvement.
Although we don’t know yet why iron is beneficial in treating ADHD, we do know it plays an important role in dopamine activity (a brain chemical), which in turn has been suggested as an important factor in ADHD.(4)
Iron can also protect us from the toxic affects of lead,(5) so where there’s a low level of iron in our bodies, our nervous system might be more exposed to its toxic effects,(6,7) and this could be a significant factor in triggering ADHD behaviour.
Since excess levels of iron can damage our bodies, it is important that iron levels be measured prior to supplementation.
High levels of lead
Central nervous system exposure to lead can affect dopamine release in our brains and the ability of our dopamine receptors to detect this important hormone. This effect has been put forward as a factor that contributes to ADHD.(8,9,10)
The effectiveness of our blood-brain barrier (part of our central nervous system which restricts the passage of various chemicals into our brain tissue) is also essential when it comes to how effective our brains are. Lead may disrupt and damage the structure of this barrier while iron protects it.(5,11)
High copper levels with low sulphur
This particular imbalance has been noted as one of the most common causes of ADHD behaviour, with symptoms including a ‘foggy’ mind, poor memory and lack of concentration. Foods high in copper include cocoa and chocolate products, coffee, tea, soy, liver, nuts, seeds, shellfish and wheat germ.(12)
Calcium and magnesium deficiencies
Deficiencies in both of these essential minerals have been put forward as another leading cause of ADHD behaviour.(12,13) If a person is extremely ticklish, craves chocolate and/or milk, is unable to disregard unimportant stimuli, has muscle cramps and trouble relaxing or going to sleep, any of these can suggest low magnesium and calcium.(14)
Hair Mineral Analysis
One way of measuring the levels of all the metals and minerals mentioned above is through Hair Mineral Analysis (HMA – in the interests of transparency we should note that we offer HMA services). The advantage of HMA is that it offers a measure of many minerals and metals, and the significant imbalances between them in one single hair test. It’s also relatively cheap and non-invasive compared to blood sampling. Properly taken samples offer a good reflection of metabolic activity over a sustained period of time and allows for appropriate supplementation to be tailored to the needs of the individual.
The levels of lead in hair has previously been used in scientific research which found ADHD to be related to lead,(15) and some paediatricians have found hair to be more helpful than blood samples when looking at mineral deficiencies. Still, as with most tests it is not perfect and although we think it’s a very useful tool, it does have certain draw backs (being hair, for instance, it’s somewhat open to external environmental contamination).
Food additives
A 2007 study involving ‘normal’ children (not showing ADHD symptoms) commissioned by the UK Food Standards Agency (FSA), and published in the respected medical journal The Lancet, found:
“Artificial colours or a sodium benzoate preservative (or both) in the diet result in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population.”(16)
That’s sounds like ADHD behaviour to us. And it begs the question: if these additives have this effect on children without ADHD, what on earth might they do to kids who do have a tendency for ADHD behaviour?
For clarification, the study tested preservative E211 (sodium benzoate) and food dyes E102 (tartrazine), E104 (quinoline yellow), E110 (sunset yellow), E122 (carmoisone), E124 (ponceau 4R) and E129 (allura red). These were just the additives the study tested. There are many, many more that were not.
In addition, the FSA noted:
“…if a child shows signs of hyperactivity or Attention Deficit Hyperactivity Disorder (ADHD) then eliminating the colours used in the Southampton study from their diet might have some beneficial effects.”
We think that’s an understatement.
Essential Fatty Acids (EFA’s) – Omega’s 3 & 6
It’s well documented that children with ADHD show lower levels of EFA’s than those without. This may be due to low dietary intake, poor breakdown of these fats into forms our bodies can use, or that some people burn fats faster, and therefore need more than others. Tell tale signs of a deficiency are excessive thirst, dry skin and hair, brittle nails and frequent urination.
It’s the ratio between omega 3 and 6 fats that matters though, and many children with ADHD have been shown to have a ratio a long way from the 2:1 ideal. In fact, many people today have ratios more like 1:15 or 1:30. The impact of this imbalance on mental health stretches way beyond ADHD.
This ratio imbalance must be addressed for EFA supplementation to be successful, and most of the studies which have looked at fatty acids have neglected this point. Only two have done so, one of which did not sufficiently address this imbalance (a decrease of 33.04 to 15.19 over four months),(17) and another which although encouraging was not large enough and did not contain a placebo or control group.(18)
This last study concludes that greater doses of omega 3 are needed to redress the imbalance to under 1:3 in order to show significant behavioural improvements. It’s a step in the right direction at least and suggests that omega 3 supplementation is the way forward.
Omega 3 oils are found in flax seeds (best ground fresh and eaten right away), walnuts and their oil, and fish oils. The blockbuster omega 3 oil is Antarctic Neptune Krill Oil, but Udo’s Choice Ultimate Oil Blend is also high quality.
Friday, 18 December 2009
Bodyweight exercises
The truth is most people do not need any equipment to start with and most people waste their time in the gym on machines performing isolated and dyfunctional exercise.
Training at home can be a real advantage especially in regards to saving time but before you go out and buy expenisve machines, kettlebells, free weights etc I recommend having a strong body first. Its called relative strength. Here are a list of exercises I recommend you do before moving onto anything foreign:
1. squat - ideally atleast 100 deep squats (if pain free) correctly, check out my previous article on the importance of the squat.
2. Full pushups - Multiples
3. Plank position for more than 1 minute
4 Find a rail or tree or go to the kids playground and perform at least 1 full pull up
The progressions would then be:
1. Pistol (single leg squat)
2. Single hand pushup or muliples
3. Plank position for over 2 minutes - plus alternatives of 1 foot high, 1 hand high
4. Multiple pull ups to the king - 1 hand pull up. Also another tweak is wrapping a bar with a towel to make it thicker.
Here is a great book just released by an ex prisioner - who made mastering body weight exercises his thing behind bars. http://www.dragondoor.com/b41.html
Here is some inspiration from the 'Evil' Russian Pawel on bodyweight exercises http://www.youtube.com/watch?v=ef5O8AWnTTg
And then Steve Cotter taking the pistol squat to new heights http://www.youtube.com/watch?v=jL_n0ITXxSw
Enjoy.
Training at home can be a real advantage especially in regards to saving time but before you go out and buy expenisve machines, kettlebells, free weights etc I recommend having a strong body first. Its called relative strength. Here are a list of exercises I recommend you do before moving onto anything foreign:
1. squat - ideally atleast 100 deep squats (if pain free) correctly, check out my previous article on the importance of the squat.
2. Full pushups - Multiples
3. Plank position for more than 1 minute
4 Find a rail or tree or go to the kids playground and perform at least 1 full pull up
The progressions would then be:
1. Pistol (single leg squat)
2. Single hand pushup or muliples
3. Plank position for over 2 minutes - plus alternatives of 1 foot high, 1 hand high
4. Multiple pull ups to the king - 1 hand pull up. Also another tweak is wrapping a bar with a towel to make it thicker.
Here is a great book just released by an ex prisioner - who made mastering body weight exercises his thing behind bars. http://www.dragondoor.com/b41.html
Here is some inspiration from the 'Evil' Russian Pawel on bodyweight exercises http://www.youtube.com/watch?v=ef5O8AWnTTg
And then Steve Cotter taking the pistol squat to new heights http://www.youtube.com/watch?v=jL_n0ITXxSw
Enjoy.
Monday, 14 December 2009
The Squat: King Of All Exercises - Part 2
In Part 1 we took a holistic look at the importance of squatting in everyday life and some of the reasons why we, and some of the best strength and conditioning coaches around, think the squat is the ‘King of All Exercises’.
Today we’ll look at practical considerations when squatting as part of your workout - what makes a good squat, squatting technique, common muscular restrictions, and progressions if you’re currently unable to perform a full squat.
So why is the full squat such a great exercise?
At 3D Personal Training we use the full squat for weight loss, total body toning, strength training, conditioning, increasing athletic and sporting performance, increasing joint stability, and injury reduction amongst others. It’s not just an exercise for the big guys down at the gym but something everyone can enjoy whether you choose to use weights at all or throw 80kg on each side of the bar.
The reason it’s so effective is that it works pretty much every muscle in your body – and at upper end of the load and/or intensity scale it’ll even work the small muscles in your face. (1)
When pretty much every muscle in your body is getting a workout, a tremendous number of calories are burned. Squatting also adds active tissue – muscle - all over your body, and as we know adding active tissue is essential to weight loss because muscle has a high energy requirement even when not working. That muscle also aids in joint stability and injury reduction, sporting performance, and overall body tone. Not bad for a single exercise!
In short, it’s fantastic for anyone who wants to lose weight, tone up, improve their performance, is time limited or just look and feel their best.
What makes a good full squat?
The first and foremost consideration is avoiding the risk of injury through proper technique, and we can achieve that by setting ourselves up correctly, descending into the squat and ascending from the squat with good form. In figures 1 – 4 below we show good squat technique:
To check out the rest of this article please follow the link http://www.3dpts.com/articles/squat_part_2.html
Today we’ll look at practical considerations when squatting as part of your workout - what makes a good squat, squatting technique, common muscular restrictions, and progressions if you’re currently unable to perform a full squat.
So why is the full squat such a great exercise?
At 3D Personal Training we use the full squat for weight loss, total body toning, strength training, conditioning, increasing athletic and sporting performance, increasing joint stability, and injury reduction amongst others. It’s not just an exercise for the big guys down at the gym but something everyone can enjoy whether you choose to use weights at all or throw 80kg on each side of the bar.
The reason it’s so effective is that it works pretty much every muscle in your body – and at upper end of the load and/or intensity scale it’ll even work the small muscles in your face. (1)
When pretty much every muscle in your body is getting a workout, a tremendous number of calories are burned. Squatting also adds active tissue – muscle - all over your body, and as we know adding active tissue is essential to weight loss because muscle has a high energy requirement even when not working. That muscle also aids in joint stability and injury reduction, sporting performance, and overall body tone. Not bad for a single exercise!
In short, it’s fantastic for anyone who wants to lose weight, tone up, improve their performance, is time limited or just look and feel their best.
What makes a good full squat?
The first and foremost consideration is avoiding the risk of injury through proper technique, and we can achieve that by setting ourselves up correctly, descending into the squat and ascending from the squat with good form. In figures 1 – 4 below we show good squat technique:
To check out the rest of this article please follow the link http://www.3dpts.com/articles/squat_part_2.html
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