Make The Most Out of Your Lunges

Lunges are a go-to exercises for improving your glutes, thighs, hamstrings, hip mobility, running ability, and skating to name a few.  It is also one of the most dreadful exercises to form for many individuals. But, the dread is not due to the benefits of lunges. It is the work that they cause.

Regular Lunges: As seen above, regular lunges are a good summer exercise since everyone wants to show off their lower body musculature.With every lunge type, you need to assess the health of your knees, back, hips, ankles and feet, and...your neck. Yes, if your head deviates to one side due to pain, then guess what? Your lunge may be a little bit off. Plus, it would not be wise to hold heavy weights in this case.

Later Lunges: More people are doing these lunges due to certain DVD crazes. But, they have been popular for a while. Every ice hockey player should be familiar with these types of lunges and be able to do them well. They target more lateral hip movement while challenging the glutes and quads. Put a slideboard beneath your feet, and you are basically doing a lateral lunge with more movement.

Transverse Lunges: They are in between a regular lunge and a lateral lunge. Your glutes have three major muscles: gluteus maximus, gluteus medius, and gluteus minimus. With the right combination of lunges as used in a superset, you can target these areas and just feel that much more powerful in your lower body.

Sprints: Why are these included? When you look at a sprinter during a freeze frame, you can see the perfect lunge. Of course, a sprinters movements are more powerful and quicker. But, during the flight phase of sprinting and bounding notice the position and action of the glutes and legs. For the beginner, the volume of sprints is low. The more advanced individual and the athlete includes a lot of sprint work in his or her routine.

Purpose and Development,
Derek

Derek Arledge, CSCS         TEEM Performance Training         www.teempt.com

Make The Most Out of Your Pull Exercises

How may pull-ups can you do?
How many assisted pull-ups can you do?
Do you know how to avoid injuries in pulling exercises?

Pulling exercises such as the pull-up, row, and hand-over-hand (as in tug-of-war) are extremely important. Many people are used to pushing, especially males who like to dominate the bench press. The bench press represents only one form of exercise that mainly targets the shoulders and chest. The complete opposite exercise is almost any pulling exercise. Your pulling exercises will challenge your shoulders, chest, back, and posture.

The Pull-Up: It is tough. With assistance via straps or an assisted pull-up machine, anyone can do at least one. However, it is best to vary the grip on your pull-ups. Do underhand, overhand, or even neutral grip with your palms facing each other. A good pull-upper will pull with his or her back and not with the biceps.

The Row: Depending on the type of row that you are performing, it can be a tough exercise. Most individuals have probably seen the seated row, which has characteristics of someone sculling in crew. This exercise also permits a grip change to target various shoulder girdle muscles. Note: if you would like to avoid an injury such as lateral epicondylalgia, then you want to change your grip n pulling exercises.

Hand-Over-Hand: This type of exercise, which is most often found in tug-of-war, is also seen in single arm pulling exercises (e.g., pull-ups, rows). Single arm pulling exercises help you to know where you might be weak versus double arm exercises that counterbalance your pulling form. For the ladies, pulls help you to wear strapless dresses with confidence. Fellas, because we are so dominant with pushing exercises, the pulling ones help us combat the gorilla look with our shoulders slouched forward. Pulls pull everything back when done right.

Purpose and Development,
Derek

Derek Arledge, CSCS           TEEM Performance Training           www.teempt.com

Kids. Start. Now.

By the end of this summer, there will be a Baby Arledge. This little one will be introduced to movement at a very early age just like the baby's parents. I cannot reveal the gender because only God, the two stenographers, and myself know the gender. Many have guessed correctly and incorrectly, but it is so fun to not flinch when someone guesses either way. I promised my wife that I would not torture her about the gender and vice-versa.

A couple of years ago, I shared a YouTube video called "Babies Have the Best Squats." They do. Look at a baby squat and it is perfect: feet flat, deeps bent, back up, and head up or down if they are looking in sand. They would make good powerlifters since they can sit deep into their squats. That is, they can go below 90 degrees. The average adult...well, I do not know the average degrees that an adult can squat. However, it is not 90 degrees with good form, which should be the norm and is equivalent to sitting in a chair.

Am I saying that we cannot sit in chairs with proper form? Yes. But, this talk is not the focus.

What's going on? We need to continue the consistency with activity and movement throughout development. Our main motivation should be...life itself. Our main non-motivational reasons should include...nothing at all. We should not be unmotivated, but it happens and is understood. Actually, I should say that we should not have excuses. Yes, our main non-motivational reason should include...no excuses!

And, it all starts with youth.

This topic is vast. So, if you do not consider yourself between the ages of birth and 17, then you can still keep reading. Our youth is with us until we leave this earth. Youth is not an age. It is mindset among other things. In our younger ages, on the other hand, we can move a lot better. True. It is fact that we can rejuvenate ourselves even we some of us think our bodies are old and decrepit  hearing cracks, creaks, and feeling decreased ranges of motion. Somewhere in our pre-adolescent years, we stop moving with as much durability as in our toddler years. Somewhere in our high school years, we completely give up fitness and sports. Somewhere in college, we ask "what is movement?" When we reach the roaring 20's and parental 20's and 30's, everything else takes over maintenance of our bodies. It is easier for some individuals to keep up the sweat throughout life. Understood. With this statement mentioned, there is space for the unmotivated to kick their active self into gear. But, by all means pass on the activity to the new generation; so other future generations can share the good experience.

Running, jumping, or even playing starts right now for kids. Running, jumping, and playing starts right now for adults with the "even though". Even though many of our 206 bones or 642 muscles may ache, there are modifications. Look at each age group and realize that the amount of desire to move is different.

It is OK because there is a lot of room to improve proper activity as time permits.

Purpose and Development,
Derek

Derek Arledge, CSCS          TEEM Performance Training          www.teempt.com

How Well Do You Know Your City - Part Deux

Which way do you walk, run, or bike?

When starting at your typical start point whether it is at home, at work, or in a neutral location, do you usually start out walking, running, or biking east, west, south, or north? Why ask? For starters, each way can present different terrain, different scenery, and different tempo. So, what do these "guys" do:

Different Terrain: Flat road, grass, cobblestone, dirt, and hills are all different types of terrain that fall in various directions. As a strength and conditioning specialist, I hope everyone has access to hills. Some cities do not have enough hills, but these inclines are gems. They automatically kick your heart into gear, making you breathe harder and work a little more decisively. Do not hate hills. OK, you can hate hills, but do not hate to avoid. Include them in your regimen.

Different Scenery: Scenery can ease your mind when you run. Instead of running on a $1,000 treadmill that most likely serves as a coat hanger (See: HAHPN - July 2010 #2: "Park Bench vs. Treadmill") in many basements, you can pick a building, tree, nice car, bridge, a family out for a stroll, and other landmarks to get you through your exercise. Since it is spring/summer right now, a great place to walk or run is on the beach - the true minimalist. Talk about ankle mobility and stability.

Different Tempo: Even though you can progress in a direction in which you do not have to stop at a traffic sign or light, you may be forced to stop at some. For example, I know that if I run north, I am going to come in contact with more intersections with cars and walkers in the mix. If I run west, I simply join other runners, which is comforting because I like to compete when I run (meaning, I try to pass other runners or I do not want another runner to pass me. Shhh! They do not know it.) So, a different tempo has a psychological aspect to it in this case.

Purpose and Development,
Derek

Derek Arledge, CSCS          TEEM Performance Training           www.teempt.com

Quick Start

Press Me. I Build Confidence!

The "Quick Start" is perhaps the best button you can push on a treadmill.

It does not discriminate. It is quick. It is repetitive and effective.

It does not discriminate. You do not need to put in your weight, height, age, target heart rate, social security number, DOB. Well, the last two will not be asked. However, it does not matter if you will be working out on a cardio machine for 10 to 60 minutes (why people use a treadmill or elliptical for 60 minutes is beyond my comprehension); the quick start button does not have feelings for one person, which is a good thing.

It is quick. Press it and you are off and walking or running. Now, you control the reigns of speed, incline, and time. You do not have to worry if your heart rate is within the appropriate zone. However, you can monitor your heart rate (recommend heart rate monitors); then increase it my manually pressing the incline button. Hills are very friendly when they are used as progression mechanisms.

It is repetitive and effective. Walking or running outdoors is identical yet better than the quick start button. When you press a program, it gives you different speeds and inclines in which you have to adjust. When you are outdoors, you still control the inclines that you walk or run. Nothing pushes you along unless a strong wind gust sweeps you off your feet. Ideally, the best quick start is the outdoor one. For example, when the terrain changes, you have the power to choose if you would like to walk slow, medium, or at a fast pace. You might even jog. The bottom line is that...you choose! But, do not forget to push yourself. Stay clear of getting too comfortable with a certain level that you never progress. Also, do not push yourself too quickly.

Purpose and Development,
Derek

Derek Arledge, CSCS           TEEM Performance Training         www.teempt.com

June Workout Check

Hopefully, in my lifetime I will see the day when no one has an excuse for why they do not take care of their body. Yes, we all will eventually leave this earth in some fashion. However, we can make our time worthy while we are alive. Since the 2013 halfway mark is coming up and if you are following protocol for your goals, then you have achieved or almost achieved:

1) For weight loss...about 30 lbs since New Year's Day if you have a big weight loss goal.

2) For nutrition...you cut out a lot of sugars, fats, and high cholesterol foods. It might have cleansed your colon, which is why you often walked to an isolated corner of the room. But, hey, you're surviving. Yes, that was just typed.

3) For flexibility...you can touch your toes if you were a couple inches away since New Year's Day. However, if you are a couple of inches away right now, then think end of the summer or fall to touch the floor.

4) For strength...you can carry in all of the grocery bags; you're making strides on better balance; or, you can climb stairs without sore legs.

5) For mobility...you followed protocol or sought some kind of help to get rid of your shoulder pain, knee pain, hip pain, elbow pain, carpel tunnel, foot pain, or back pain. Therefore, you can do more things now.

6) For vitals...your blood pressure is getting lower because you have decreased the amount of salt you put on your food after it is cooked; your blood sugar is lower because vegetables are your friends; and you found other sources of lean protein to decrease fat intake.

Well, it is June. There are still graduations. So, congratulations to you too! :)

Below is part of a chart that can help you make sure you are getting your money's worth when it comes to exercising if you belong to a gym:

$/Mnth Yr Total Visits Per Mnth Visits Per Yr Unattended Days % Unattnd $ Unattnd $100 $1,200 12 144 221 60.5% $726.58 $90 $1,080 12 144 221 60.5% $653.92 $80 $960 12 144 221 60.5% $581.26 $70 $840 12 144 221 60.5% $508.60 $60 $720 12 144 221 60.5% $435.95 $50 $600 12 144 221 60.5% $363.29 $40 $480 12 144 221 60.5% $290.63 $30 $360 12 144 221 60.5% $217.97 $20 $240 12 144 221 60.5% $145.32 $10 $120 12 144 221 60.5% $72.66 A few things about this chart: It is not scientific. It is relative. It is contingent upon an individual who goes to the gym on average three times per week for one year at the approximate monthly price he or she pays. Stay tuned for part 2. Ask yourself, at my high-priced gym or at my low-priced gym do I have time to miss out on 60% of the days that I could go? Because at my high-priced gym, $726.58 is gas for potentially 13 weeks (or for the summer) if I do not have a gas-guzzler.  OK, that is all. Purpose and Development, Derek Derek Arledge, CSCS          TEEM Performance Training            www.teempt.com

Travel Plans: One Full Body Hotel Room Exercise

I need a gym to do this exercise.

No, you do not.

Name: Overhead Snatch Squat w/ Towel Pull
Get a bathroom towel. Hold it above your head and pull out during the entire process. Raise your arms over your head. Make sure that when you raise your arms that the towel is about 4 inches above your head. Your body may mimic the shape of an upper case "Y". Brace yourself. That is, tighten your belly as if someone is about to punch you. Now, squat while squeezing your shoulder blades together, pushing the towel toward the ceiling. At the end of your squat, your wrists should face the ceiling. Upon standing, continue to hold your breath until you reach the top. See the photo below.

Targets: Shoulders, butt, quads, upper back. It's a core workout.

Parameters: 2 to 3 sets of 15. Hey, this exercise may be the only you do at the hotel.

Time to Completion: Roughly 30 to 40 seconds per set. You do have 3 minutes to do one exercise right?



Start and end position

Squat position. Sure, it could be lower.

Purpose and Development,
Derek

Derek Arledge, CSCS          TEEM Performance Training           www.teempt.com

TEEM Happenings: Photo-Op (Spring 2013)

The spring has arrived with summer on our heels, which means TEEM outdoor and travel activities have increased. Take a look at some spring action:

Athlete Work

Athlete Work

Health Seminar

Health Seminar - Zumba

Health Seminar - Zumba (Fast Action)

Zumba - Fancy Feet

Zumba


Derek Arledge, CSCS         TEEM Performance Training          www.teempt.com