Proper Push Up Form: How To Do A Push Up

Proper Push Up Form #1: Straight Head/Neck Position

I see this as a common mistake for people who are simply not strong enough to complete a push up (usually weak chest muscles), or simply have poor posture from working on a computer all the time. The head is forced forward and down in an effort to make the push up easier. I would recommend doing knee push ups (you have to start from somewhere, right?) until you can easily keep your head in line with your torso as you do the push up in a slow and controlled motion.


Proper Push Up Form #2: Keep Shoulders Back & Stable

As some people do push ups they start shrugging their shoulders towards their ears, which forces more pressure on the triceps. Typically this is a result of weak chest muscles, or similar to the neck position, poor posture. Keeping your shoulders down, back, and stable will force your chest to work much harder, which will make the exercise more effective.


Proper Push Up Form #3: Hands Below Plane of Shoulders

If you have not developed your chest muscles, the chances are you will start your pushup with your hands above the plane of your shoulders. What I mean is that when you get ready to do a pushup, your hands are placed above your shoulders, almost in the same horizontal plane as your head. Keep your hand position slightly wider than shoulder width apart, next to the middle of your chest, which will properly work your chest, shoulders, and triceps pretty equally so they all benefit.


Proper Push Up Form #4: Pressure on Outside of Hands

While push ups are a great exercise, they can easily cause overuse injuries, especially in the wrists. Put the pressure of the weight on the outside of your hands, not the bottom of your hand/wrist, which is what I did for years. The outside of your hand is very stable and strong, which explains why MMA fighters strike with the outside of their palm. You can pretend like you are gripping the floor to help keep the pressure off your wrists. I wish I knew this one 15 years ago!


Proper Push Up Form #5: Hips and Torso Straight

In an effort to make the push up easier, oftentimes I see people either slouching their hip downward, or pushing their hips upward. By not keeping the hips and torso straight, the abs are almost taken out of the equation. Keep your hips in line with your torso to properly engage your abs and properly recruit the muscles as they were intended (chest, shoulders, triceps, and abs).


Proper Push Up Form #6: Full Range of Motion

I’ve heard a million times how you should never let your body dip below a 90 degree angle in your elbows. I think this came about because of shoulder concerns. In my opinion, I think you should use a full range of motion (just as with every other exercise) as long as it doesn’t hurt your shoulders. In fact, if I couldn’t get the full range of motion and get that stretch in my pecs and shoulders at the bottom of the rep, I probably would never do push ups. Try to get your chest to slightly graze the ground, or come within an inch of the ground.


Proper Push Up Form #7: Controlled Tempo

I think this applies to most exercises along with the full range of motion. Control the descent and push up forcefully. It’s cool if the positive phase is very quick in the beginning, but in general, a 1 second up, 2 second down count is ideal. Controlling the tempo dramatically reduces risk of injury and substantially increases muscle stimulation.





Source: www.builtlean.com

Hip Flexor 101 - Stretching Video

If you’re back to ice sports, cycling, are sitting or driving more, or have been hauling heavy packs, you may be at risk for hip flexor tightness and pain. The biggest and deepest of the hip flexors is the iliopsoas, which begins as one muscle and splits off into two, the psoas major and the iliacus. About 50% of the population also has a psoas minor muscle.

Iliopsoas trigger points can cause pain in the most unusual places, including the mid and low back, upper buttocks, hips, groin, abdomen, and pelvic floor.

Hip flexor pain can be so debilitating, you may back off from your favourite activities, have a hard time sleeping, and may not be able to stand straight without pain. Tight iliopsoas muscles can also increase scoliosis, misalign the hips, and put compression on the intervertebral disks. There are so many ways to go about releasing these deep muscles that it’s a shame for anyone to suffer because they’re tight.





Source: Youtube, calmmindpainfreebody.com

Fighting The Urge To Eat Sugary Foods?

WHAT IS CHROMIUM?

Chromum is a micromineral (or trace element) that helps control levels of blood glucose, insulin and cholesterol in the body. It was discovered in 1797 by the French scientist Louis-Nicolas Vauquelin. In this article I will be discussing chromium in greater detail.

WHEN WAS CHROMIUM DISCOVERED?

Chromium was first recognised as part of the mineral Siberian red lead which was discovered by the German mineralogist Johann Gottlob Lehmann in 1766. Scientists were unsure of what new elements Siberian red lead contained because it had a form and colour they had never seen before. Studying this mineral was very difficult because miners struggled to extract it so only small amounts were available for scientists to examine.

In 1797 a French scientist named Louis-Nicolas Vauquelin began studying Siberian red lead. He discovered a new element which he described as “a new metal, possessing properties entirely unlike those of any other metal”. In 1798 he managed to isolate a small sample of this metal by heating charcoal with a chromium trioxide (a compound of chromium found in Siberian red lead). It was later named chromium following suggestions by two French chemists Antoine Francois de Fourcroy and René-Just Haüy.

HOW DOES YOUR BODY USE CHROMIUM?

The human body contains about 2 milligrams (mg) of chromium which is stored in very small amounts in the bones, liver, soft tissues and spleen. As I mentioned at the beginning of this article, chromium helps the body regulate levels of blood glucose, insulin and cholesterol. This makes it a very useful nutrient for people suffering from diabetes The list below outlines the main functions of chromium in more detail:
- Assisting in the metabolism of carbohydrates, dietary fats and proteins.
- Assisting in the metabolism of nucleic acids (which are the building blocks of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA)).
- Boosting the immune system by enhancing the ability of white blood cells to fight infection.
- Controlling blood glucose levels by increasing the effectiveness of insulin (a hormone that allows your body’s cells to take glucose from the blood).
- Controlling the release of insulin (which allows for better blood glucose control).
- Keeping the arteries soft and supple.
- Maintaining normal blood cholesterol levels (by breaking down cholesterol).

HOW MUCH CHROMIUM DO YOU NEED?

Our need for chromium increases as we get older. Adequate intake (AI) levels for this nutrient were established by the National Academy of Sciences in 2001 and are listed below:

Children:
- Children aged 0-6 months:- 0.0002mg.
- Children aged 7-12 months:- 0.0055mg.
- Children aged 1-3 years:- 0.011mg.
- Children aged 4-8 years:- 0.015mg.

Men:
- Men aged 9-13 years:- 0.025mg.
- Men aged 14-50 years:- 0.035mg.
- Men aged 51 years and over:- 0.03mg.

Women:
- Women aged 9-13 years:- 0.021mg.
- Women aged 14-18 years:- 0.024mg.
- Women aged 19-50 years:- 0.025mg.
- Women aged 51 years and over:- 0.02mg.

Pregnant Women:
- Pregnant women aged 14-18 years:- 0.029mg.
- Pregnant women aged 19-50 years:- 0.03mg.

Lactating Women:
- Lactating women aged 14-18 years:- 0.044mg.
- Lactating women aged 19-50 years:- 0.045mg.


Source: www.freefitnesstips.co.uk

How to Use Proper Squat Technique | 7 Tips

Squats are the KING of all exercises because they are a “functional” exercise that affect your ability to live a full, healthy life. Anything from getting out of a chair, to squatting down to pick something off the floor requires squat strength. Especially as we get older, proper squat technique is absolutely critical to maintain health and longevity.

The squat requires core stabilization, leg, and hip strength. If you are using a barbell on your back, or holding dumbbells, then the squat involves every muscle group in your body. This video gives you 7 tips to squat with perfect form every time:


Watch this Squat Demo




While there are several different squat variations that I will be introducing in future posts, here are the 7 tips in more detail to ensure you squat with perfect form every time:


1) Proper Squat Technique: Hip Hinge

When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This happens because proper squat technique requires some hip flexibility, proper balance, and a “hip hinge”.

Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.


2) Proper Squat Technique: Straight Head Position

One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight.

Sometimes I pick a spot on the wall that’s in line with my eyes as I am standing straight, then as I squat down, I keep my eyes on that spot. My head is automatically in the correct position.


3) Proper Squat Technique: Chest Out/Shoulders Back

A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.


4) Proper Squat Technique: Slightly Arched Lower Back

As you can see in the picture to the right, the bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat.

Hyperextending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs, which are soft gel like cushions that protect each vertebrae. If the disc ruptures because of too much pressure, a portion of the spinal disc pushes outside its normal boundary, which is called a herniated disc and may require surgery to repair. I can’t emphasize enough to make sure your lower back is flat to slightly arched throughout the entire squat movement.


5) Proper Squat Technique: Athletic Stance, Toes Pointed Out

Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

One common mistake when people use too much weight is that one, or both knees will cave in towards their center. Make sure to keep your knees out and choose weight that is appropriate for your level.


6) Proper Squat Technique: Exhale Up/Inhale Down

Breathing is very important for squatting in particular because it is a challenging exercise. Improper breathing can make you light headed, or nauseous, and in extreme cases, some people even black out.

As you are lowering yourself, remember to take a deep breath in, then as you are pushing up, breathe out forcefully. Always keep this breathing pattern. Towards the last few reps, you may consider taking a few extra breaths at the top of the squat position as you are standing for some extra energy.


7) Proper Squat Technique: Depth of the Squat

The depth of the squat primarily depends on your hip flexibility. If your hips are very flexible, then you may be able to squat “below parallel” (hamstrings are below parallel with the floor) and if you have poor hip flexibiity, then you will be “above parallel”.

In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes. Some powerlifters will squat “ass to grass”, which I think for most people is too dangerous. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat, to slightly arched.

A couple other tips to keep in mind is as you are practicing proper squat technique is to look at the profile of the squat as you are standing sideways towards the mirror. You may also consider videotaping your form as well.


Source: Marc Perry, Builtlean.com

Tailbone Pain.... Ouch!

What causes coccydynia?

Most often, the cause of coccydynia is unknown ("idiopathic"). Other causes include trauma (for example, from falls and childbirth); abnormal, excessive mobility of the tailbone; and – very rarely – infection, tumor, or fracture.
What are the symptoms of coccydynia?

The classic symptom is pain when pressure is applied to the tailbone, such as when sitting on a hard chair. Symptoms usually improve with relief of pressure when standing or walking.

Other symptoms include:

* Immediate and severe pain when moving from sitting to standing
* Pain during bowel movements
* Pain during sex
* Deep ache in the region of the tailbone

How is coccydynia diagnosed?

A thorough medical history and physical exam are essential. It is important to note any particular injury, whether recent or in the remote past. A history of prolonged labor or childbirth injury should be noted. A thorough inspection/palpation of this area is needed to detect any abnormal masses or abscesses (infections).

A lateral X-ray of the coccyx is taken to help detect any significant coccygeal pathology, such as a fracture.

Your health care provider might order more sophisticated tests such as CT scan, magnetic resonance imaging (MRI), or a bone scan of this area if this is clinically indicated.

How is coccydynia treated?

Treatment most often is conservative and consists of non-steroidal anti-inflammatory drugs (NSAIDs) -- such as ibuprofen and naproxen -- to reduce inflammation, and the use of a therapeutic sitting cushion to take the pressure off of the tailbone when sitting. It might take many weeks or months of conservative treatment before significant pain relief is felt.

Cleveland Clinic’s Spine Institute might refer you to a biomedical engineer for measurement and construction of a customized seating cushion. This specially designed seating cushion provides an "open area" in the seating surface that shifts the weight off of the tailbone to promote healing.

Your health care provider might consider physical therapy to treat coccydynia. This might include exercise to stretch the ligaments -- the tissue that connects bone to bone in a joint -- and strengthen the supporting muscles. Modalities such as heat, massage, and ultrasound might also be used.

Coccygeal manipulation is used to move the coccyx back into its proper position and alleviate pain.

Coccygectomy or surgery to remove the coccyx is only considered in rare instances, and only in very severe cases, when extensive conservative management does not control the pain of coccydynia. The main risks associated with surgery are infection and wound healing problems. There is a significant risk that the surgery will not result in pain relief.

Depression and anxiety, which might be present -- especially if the pain has been there for a long period of time -- should be aggressively treated.

A multidisciplinary chronic pain rehabilitation program might be offered in some instances.


Source: The Cleveland Clinic Foundation

How To Get Get Enough Protein In Your Veg Diet

Protein & Essential Amino Acids

Protein is essential for health, along with carbohydrates and fats. We use protein to make building blocks, called amino acids, for every part of our bodies: blood, skin, cartilage, muscles and bones, hormones and enzymes.

Our bodies can synthesize 16 of the 23 amino acids that we need. That leaves 8 essential amino acids (9 for children), which must come from the foods we eat.

The Essential Amino Acids Have Important Functions In The Body:

* Isoleucine (Ile) - for muscle production, maintenance and recovery after workout. Involved in hemoglobin formation, blood sugar levels, blood clot formation and energy.
* Leucine (Leu) - growth hormone production, tissue production and repair, prevents muscle wasting, used in treating conditions such as Parkinson’s disease.
* Lysine (Lys) - calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
* Methionine (Met) - fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health), and heavy metal removal.
* Phenylalanine (Phe) - tyrosine synthesis and the neurochemicals dopamine and norepinephrine. Supports learning and memory, brain processes and mood elevation.
* Threonine (Thr) monitors bodily proteins for maintaining or recycling processes.
* Tryptophan (Trp) - niacin production, serotonin production, pain management, sleep and mood regulation.
* Valine (Val) helps muscle production, recovery, energy, endurance; balances nitrogen levels; used in treatment of alcohol related brain damage.
* Histidine (His) - the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth. Abundant in spirulina, seaweed, sesame, soy, rice and legumes.


USDA Protein Requirements:

The USDA recommends 56 grams of protein a day for a man age 40 weighing 160 lb, and 46 grams of protein for women - based on a 40 yr old woman who weighs 140 lb. That’s about 0.36 grams of protein for every pound of body weight. But in fact, protein needs vary depending on age, size, growth, health, physical activity, body type, pregnancy and lactation.


Complete and Incomplete Protein:

To be absolutely clear: Vegetarians and vegans really don't need to worry about getting "complete protein". And it is NOT NECESSARY to combine specific protein foods at one sitting to make complete protein.

ALL plant based foods have varying amounts of protein (plus carbohydrates, fats and other good things), and the body will combine proteins from all sources, to get all the "complete protein" that it needs.

A "complete protein" is one which has all the essential amino acids in the correct proportion.

"Incomplete proteins" also have all the essential amino acids, but are too low in one or more of them (limiting amino acid) to form a complete protein.

Foods from animal sources are complete proteins. Some foods from the plant kingdom, such as soy and quinoa, are complete proteins. But most plant foods have one or more limiting amino acids which limit the availability of all the other amino acids in the food. These foods are called 'incomplete proteins'.

For example, the limiting amino acid in grains is usually lysine (Lys); in legumes it can be methionine (Met) and tryptophan (Trp). So, the low level of Lys in grains is complemented by a higher level in legumes, and vice versa, to make a complete protein.

Just like everybody else, vegetarians and vegans need complete protein to get all the essential amino acids, so their bodies don’t fall into a negative protein balance – otherwise known as starvation. Fortunately, it’s very easy to get plenty of protein in a vegetarian or vegan diet.


Complementary Protein Theory Debunked:

Scientists used to think that vegetarians, and especially vegans, would develop protein deficiency if they didn’t get eight or nine essential amino acids all together in proper amounts at every meal.

Frances Moore Lappé, author of ‘Diet For A Small Planet’, is well known for the theory of combining complementary proteins at each meal. In the 20th Anniversary Edition of her book, she has altered her views in light of new knowledge about amino acid storage.

Whenever we eat, our body deposits amino acids into a storage bank, and then withdraws them whenever we need them. So, it’s no longer considered necessary to eat complementary proteins together at one sitting, to make complete protein. Your body does that automatically, from all the foods that you eat over the course of a day or so.

We still need a healthy variety of good protein building foods, so the body can make enough complete proteins to be happy, even though you don't need to worry about how and when you combine them.


What Vegetarians Should Eat To Get Enough Protein:

Each plant food has its own unique amino acid profile, from green leafy veggies to tubers, from barley to quinoa, from lentils to tofu, from macadamias to brazil nuts. By eating a variety of plant foods with 'incomplete proteins' throughout the day, we can easily get enough 'complete protein.' For lacto and ovo-lacto vegetarians, any food can be complemented by the high quality proteins in dairy products or eggs, but it isn't at all necessary to include animal foods to get enough protein in your diet.

In plant foods, there are three broad categories: legumes, grains, nuts & seeds. Your body puts together amino acids from these foods to give you complete protein throughout the day. For instance, the amino acids in legumes (beans & lentils) are balanced by those in grains, nuts and seeds, and vice versa. Vegetables and fruits also contribute significant amounts of protein. A one cup serving of avocado, for example, has 3 grams of protein, and a medium potato with skin has 4 grams.

Vegans and vegetarians can't help getting all the essential amino acids, through eating different combinations of grains, legumes, nuts & seeds, vegetables & fruit several times throughout the day.

Eating for complete protein isn't a scientific system of food combining, where you have to keep track and analyze everything you eat. It's a natural traditional way of eating, which most human beings have thrived on, for thousands of years. Food is a sensual pleasure, and complete protein is a side benefit.


Source: Dr. Linda Posch MS SLP ND

What Is Gluten?

Gluten is a special type of protein that is commonly found in rye, wheat, and barley. Therefore, it is found in most types of cereals and in many types of bread. Not all foods from the grain family, however, contain gluten. Examples of grains that do not have gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds.

Gluten can be removed from wheat flour, producing wheat starch. All of the gluten in wheat flour, however, cannot be removed. Still, according the the Food and Drug Administration (FDA), if a certain amount of the gluten is removed, the food product can be labeled "gluten-free." (This is somewhat similar to food products that can be labeled as 0 Calories even though a serving contains 4 or less Calories.) Gluten helps make bread elastic, providing it with that chewy texture it has when eaten. For this reason, flour that has had most of its gluten removed, produces a sticky dough that feels much like chewing gum.

Gluten provides many additional important qualities to bread. For example, gluten keeps the gases that are released during fermentation in the dough, so the bread is able to rise before it is baked. In addition, gluten firms up when it is cooked and, with the help of starch, helps ensure the bread maintains its proper shape.

Gluten also has an absorbent quality, which is why bread is capable of soaking up broth. Because of this feature, gluten is often used by those on a vegetarian diet as an imitation meat. On the downside, gluten is believed to be partly responsible for causing bread to become stale.

Some people suffer from a condition called celiac disease, which impedes the digestion of gluten. Individuals with celiac's must eat foods that do not contain gluten in order to prevent illness. If improperly addressed, gluten intolerance can be fatal. In addition, care must be taken when eating grains that do not contain gluten, particularly oats and teff, as they are commonly grown near foods with gluten or processed in the same bins. Catholic sufferers of celiac disease must also exercise precaution, as wheat, which contains gluten, is a required ingredient in the wafers used for certain religious ceremonies.


Source: www.wisegeek.com