Video: Theme #6 of the 2011 Yuletide Mania Video Series
Isometric holds work!
They recruit motor units.
They burn (your muscles work!)
They can be used as active rest exercises.
They help to increase muscle stability, making movements smoother and more efficient.
They can be used as substitutes when you cannot do an exercise full range.
If you have not exercised in a while, then they work to slowly get you back to speed.
They are used in rehabilitation.
They are used in athletics.
They are used in everyday life: carrying groceries, manipulating a steering wheel, carrying a full tray of food to a Christmas holiday gathering, and more.
If you have bad knees, they can protect cartilage more than a full range movement's job.
They do not require any equipment even though equipment and weights can be used as a progression.
There are more benefits, but lastly, isometric holds work well and the beginning of a workout and at the end of one. Following up this hold with full a range of movement does work to get the most out of a muscle group.
So, have you included isometric holds into your routine?
On another note, are you STILL using the same exercise routine from years ago or from last year? Why, let's change up that order!
Take care of yourself,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist
Saturday, December 17, 2011
Saturday, December 10, 2011
2011 Welcome the Newbies
See the video.
New exercises should arise every year in our exercise routines. Here are just a few news ones or "newbies" to include and that have been included:
1) Revised Quadruped - it is actually on all-fours (hands and toes) and not on all-sixes (hands, knees, and toes). It is more difficult than the all-six position. You should feel it through your abdominal region more than your hip flexors. If your hip flexors are struggling, then, one they are too tight. Two, your weight is not distributed evenly. Thirdly, you have not engaged or braced your abs. See more here
2) Dog Switch - the name is also synonymous with cobra to downward dog. The modified version is performed on your knees. This particular exercise is a good warm-up, a good active rest, and a good routine for an interval station. However, you do need upper body strength and good control of your body.
3) Supine Combo - instead of picking one exercise and moving to the next, do them all at the same time. The supine combo allows for this, well, combo, to occur. It's nothing crazy. But, it's something tolerable. A main point is to make sure you do not arch your back. Keep your back flat and abs engaged. You get more bang for your body then simply waiting between individual exercises.
4) Push-Up Fold - bet...if you can do 30 push-ups, for example, you will perform less when you add the fold. However, your shoulders and chest get a good workout! No cheating! Meet your chest to a tennis ball or roughly 2.5 inches off the ground and keep that tempo going the whole time!
5) Kettlebell Split-Stance Lunge Hold with Around the World - simply stated but leg-burn solid: do not bend or flex at the hips. If you find yourself flexing too much, then there are some tight muscles present. Get both knees to 90 degrees and carry that kettlebell around your body.
6) Tubing Resisted Kicks - these are difficult if you have never kicked before. Even if you cannot get your leg up high, PLEASE KEEP YOUR GUARD UP! I cannot stress this position enough. When kicking and punching are involved, it is very important to keep your guard up - as if you were in a real fight. Balance and focus are crucial in this exercise.
Enjoy!
Derek
New exercises should arise every year in our exercise routines. Here are just a few news ones or "newbies" to include and that have been included:
1) Revised Quadruped - it is actually on all-fours (hands and toes) and not on all-sixes (hands, knees, and toes). It is more difficult than the all-six position. You should feel it through your abdominal region more than your hip flexors. If your hip flexors are struggling, then, one they are too tight. Two, your weight is not distributed evenly. Thirdly, you have not engaged or braced your abs. See more here
2) Dog Switch - the name is also synonymous with cobra to downward dog. The modified version is performed on your knees. This particular exercise is a good warm-up, a good active rest, and a good routine for an interval station. However, you do need upper body strength and good control of your body.
3) Supine Combo - instead of picking one exercise and moving to the next, do them all at the same time. The supine combo allows for this, well, combo, to occur. It's nothing crazy. But, it's something tolerable. A main point is to make sure you do not arch your back. Keep your back flat and abs engaged. You get more bang for your body then simply waiting between individual exercises.
4) Push-Up Fold - bet...if you can do 30 push-ups, for example, you will perform less when you add the fold. However, your shoulders and chest get a good workout! No cheating! Meet your chest to a tennis ball or roughly 2.5 inches off the ground and keep that tempo going the whole time!
5) Kettlebell Split-Stance Lunge Hold with Around the World - simply stated but leg-burn solid: do not bend or flex at the hips. If you find yourself flexing too much, then there are some tight muscles present. Get both knees to 90 degrees and carry that kettlebell around your body.
6) Tubing Resisted Kicks - these are difficult if you have never kicked before. Even if you cannot get your leg up high, PLEASE KEEP YOUR GUARD UP! I cannot stress this position enough. When kicking and punching are involved, it is very important to keep your guard up - as if you were in a real fight. Balance and focus are crucial in this exercise.
Enjoy!
Derek
Friday, December 9, 2011
Office Ergo Activity
There is a video to go along with this post.
Sitting for to long over a long period of time is a "body-posture-crime." When we look at evolution, our bodies are not meant to droop or become hyperflexed/hyperextended or curved in the wrong direction.
It is important to get up and move around several times during the day, especially if we sit hunched over a computer keyboard. Because individual bodies are, well, individualized, there are many exercises to show, which can strengthen weakened "computer" muscles and mobilize tightened "computer" muscles. Muscles that are targeted for strengthening in this case include the following:
Neck extensors
Upper back: rhomboids, rear deltoid, rotator cuff (in some cases)
Abdominals, mid and lower back
Quadriceps
Muscles that need stretching typically include:
Pecs (minor and major)
Hamstrings
Calf = especially for heel wearers
Anterior neck
Shoulder, rotator cuff
It is important to remember that everyone is different, so all of these muscles will react differently.
In addition, it is vital to move daily. There are more multi-movement exercises than exercises used for isolated muscle stretching & strengthening. If you need any particular stretches, strengthening, or stabilizing exercises, then fill free to comment on what muscle area needs your attention.
The following three exercises are posted on the YouTube channel and are used in the 2011 YMV Series - Theme #2: Office Ergo Activity:
1) Lower Trapezius Press
2) "O" or Pentagon Rhomboids Press
3) Single Leg Airplane with Pause
Enjoy!
Derek
Sitting for to long over a long period of time is a "body-posture-crime." When we look at evolution, our bodies are not meant to droop or become hyperflexed/hyperextended or curved in the wrong direction.
It is important to get up and move around several times during the day, especially if we sit hunched over a computer keyboard. Because individual bodies are, well, individualized, there are many exercises to show, which can strengthen weakened "computer" muscles and mobilize tightened "computer" muscles. Muscles that are targeted for strengthening in this case include the following:
Neck extensors
Upper back: rhomboids, rear deltoid, rotator cuff (in some cases)
Abdominals, mid and lower back
Quadriceps
Muscles that need stretching typically include:
Pecs (minor and major)
Hamstrings
Calf = especially for heel wearers
Anterior neck
Shoulder, rotator cuff
It is important to remember that everyone is different, so all of these muscles will react differently.
In addition, it is vital to move daily. There are more multi-movement exercises than exercises used for isolated muscle stretching & strengthening. If you need any particular stretches, strengthening, or stabilizing exercises, then fill free to comment on what muscle area needs your attention.
The following three exercises are posted on the YouTube channel and are used in the 2011 YMV Series - Theme #2: Office Ergo Activity:
1) Lower Trapezius Press
2) "O" or Pentagon Rhomboids Press
3) Single Leg Airplane with Pause
Enjoy!
Derek
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