For most people, planks are a pretty darned good exercise. Similar to food, there aren’t too many “bad” exercises, only bad habits and behaviors (aka exercise form) surrounding those exercises. Done correctly in moderation, planks can help you in two primary areas: Develop core muscle-endurance while helping you differentiate between your abdominal wall muscles and your breathing mechanisms. Meaning, you… Read More »Pros and Problems with Performing Planks and Planking Challenges
“The Sun never shined on a cause of greater worth.” – Thomas Paine, Common Sense, 1776
Thomas Paine was referring to the “cause” that many today call the “American experiment.” I believe the current state of each of our nation’s individual’s personal health is a cause that runs a close second to the original ideas our country was founded. This summer, we once again celebrated the birth of my daughter (she turned 4 on July 4th) and the birth of this American experiment called the United States. But as I looked at my daughter that day becoming lost in all the family, love and other wonderful things she has ahead of her in life, I admit I am not as optimistic about our country, specifically our state of health and fitness.
It got me wondering whether the Declaration of Independence could be used by those interested as more than simply a metaphor, but a commitment and personal declaration to unlearn and let go of all that is holding them back from living a life filled with health and vitality.
‘Course that ignores all the other things that sugar does besides provide (empty) calories: like raise blood sugar, depress the immune system, rob the body of calcium and use up mineral stores. But that’s another story.
This quote (from the article linked to below) is referring to the idea that all you need to do is “burn” more calories than you eat to lose weight. If only it was that simple. trainers and weight loss coaches would have degrees in Mathematics instead of Anatomy & Physiology.
I stumbled upon this enlightening (and pretty short and sweet) article reiterating the problem with counting calories, both when eating and “burning” calories in your attempts to lose or manage your weight.
Frankly, as with too many things in the fitness “industry”, you are being sold bad science … or at least outdated, short sided, incomplete science at best.
Simplicity usually = awesome. Therefore, let’s just say planks = good. Abdominal crunches = bad. Your abdominal muscles, rather your core (think of your “core” as everything from your upper thighs and pelvis to your lower rib cage and waist) functions to BRACE your mid section.
When you squat down to pick something up for example, ideally, your “corset” of muscles (AKA your core) act as a web of muscle tissue running in every direction between your pelvis, your rib cage and spine. When they contract together, you will have a strong torso, protected back, and the ability to maintain strong, durable posture whether standing, bending over or squatting down.
“Chuck Norris doesn’t sleep … he merely planks for 8 hours a night.”
Needless to say, Chuck is awesome, but the point of this quote is to make the point that we live as we exercise. So while Chuck Norris can plank for 8 hours every night, doing just a few minutes (10 seconds at a time working up to 45-60 seconds max) will help you find, activate and strengthen your deep core muscles.
So again, we live as we train. If we do not exercise at all, your daily movement (walking to work, typing all day long, picking up your kids, walking the stairs) suffers. If you train with poor posture (and God knows we see it every day in the fitness center), you will stand around with bad posture telling your friends how much you “workout.” Don’t be that guy (or gal;)
So while your intention may be like totally fantabulous when it comes to strengthening you core and tightening your waist, using the cues in the first video below will make sure your planks (among other abdominal exercises) are doing what you want them to do, which includes:
integrate your entire chain of muscles together from hands to toes
train you to breathe (somewhat) regularly while holding your abdominal wall tight
train the important muscles just peripheral to your core, that is your rib cage and shoulder blades, spinal (think posture) muscles, and all the muscles that stabilize and mobilize your pelvis during movement
several other really cool benefits that allow you to walk, run and play more often.
Begin with either a elbows and knees or elbows and toes position for 10-60 seconds at a time. This first video is of me working with April on her Push Up Plank while discussing her shoulder and elbow position to maximize tension in her muscles and not her neck and joints. The following videos after that show a few variations …
Becky demonstrating a BOSU Plank – after you can hold this for 30 seconds, increase the intensity by lifting one foot at a time a few inches off of the floor for 5-10 seconds at a time
Was that enough of a description to catch your eye? Let’s add to the list picking up your (grand) children, learning to protect your back and spine, saving your knees, strengthening your heart and the list goes on. Personally, I like this perspective …
The best exercise for strengthening the heart — is — reaching down and lifting people up. – Ernest Blevins
If you replace “heart” with BACK and people with BARBELLS, that could be the perfect dead lift quote. (- pulled from a random T-nation forum post.)
Many of you have asked questions about dead lift variations, form and where to start in terms of weight, so Becky and I threw these videos up to demo a few ideas for you.
Remember, we primarily focus on improving total body, purposeful strength in four major movements:
Dead Lift – picking something up
Squat – standing up from a chair, sofa or toilet
Push Up – pushing a door open, putting luggage in the overhead bin
Pull Up – starting a lawn mower, pulling a vacuum sweeper, pulling yourself up off of the floor
Here are a few tips and variations of the dead lift:
Becky is here doing a few single leg dead lift variations:
And just for kicks, here are a few high light videos of Brandi, Fritz, Susie and I doing heavier Trap Bar Dead Lifts:
We can’t wait for these upcoming challenges this April and are already developing the new additions and bonuses accompanying each one. Space is limited and we have people already signed up for both … so don’t miss out, call me or either facility today to get signed up! Spring Training (Lunch Hour) Fitness Challenge (Webster Groves) – 10 workouts in… Read More »Upcoming Spring Training Fitness Challenges and New Years Highlight Video