by John Perry
Researchers at Duke Universityís Pratt School of Engineering and Pennsylvania State University are explaining how ìall animals bear the same stamp of physics in their design.î (http://www.dukenews.duke.edu/2005/12/locomotiontheory.html)
The researchers show that ìconstructal theoryî is a powerful analytical approach to describing movement, or flows, in nature.
Adrian Bejan, J. A. Jones Professor of Mechanical Engineering at Dukeís Pratt School reports that in the case of animal locomotion, ìanimals move such that they travel the greatest distance while expending the least amount of energy.î
ìThe theory applies to virtually everything that moves,î Bejan said.
This is what I took home from the article: All animals attempt to be efficient when it comes to movement. This is probably subconscious for the most part.
A related article ìThe Best Exercise for Your Brain and Bodyî http://www.hiptobefit.com/node/36 describes the brain preferring muscle synergies (muscles working together in groups) so as to be more efficient with movement.
The human bodyís architecture is such that it enables fluid movement when allowed to perform optimally. The skeletal system, muscular system and ligamentous system is arranged to work in harmony to expend the least amount of energy for the task desired.
Muscle fibers are orchestrated in a manner to promote multi-planar movement. This helps the body produce more force, which in turn makes it more adept at achieving desired movement results.
As mentioned in ìThe Best Exerciseî article, the nervous system along with the help of the proprioceptors, gives the brain (and spinal cord) constant feedback to make the body more proficient.
Ligaments and joint capsules protect the joints from unwanted and extreme movement and also give feedback to ensure movement competence.
Our system and, it appears, all animal speciesí systems, are designed rather well for success.
As children we are ìwired ìwith all the right movement patterns for success. As we age and develop poor postures, inflexible musculature and other compensations due to poor movement habitsÖwe ìfoul upî the system.
It would seem to make sense that our best movement strategy would be to let the body move as it is designed to move. We would be successful by leaving well enough alone. ìDonít try to fix what ainít brokeî- so to speak.
We are ìmessing with nature.î
So, how can we keep from altering nature? How do we keep from developing poor movement habits; and better yet un-do existing ones?
I think it is fairly simple and something that can be achieved quickly. As the saying goes, we will have to jump over to ìthe simple side of complexity.î
The body is a complex organism. However, it is already designed for us to be successful. We just need to take advantage of the arrangement and work with it instead of against it. This will improve our overall health and fitness.
Here are some key points to allow this to happen:
Perform a daily exercise routine that works the body in all three planes of motion. These planes are the sagittal, frontal and transverse (front to back, side to side and rotational). This action alone will allow the muscles to operate as designed and give proper feedback to the brain and spinal cord. Sending proper information to the ìcontrol towerî will result in better movement outcomes (posture, flexibility, reflexes, muscle and ligament strength).
Exercise with the movement goal in mind. What does your body have to do on a daily basis? What postures, movement patterns and activities do you ask it to do? How do you need to prepare for its ultimate success? What exercises and/or stretches must you perform to prevent problems?
If I am a computer programmer, I want to make sure I do exercise routines to stimulate my muscles to help keep my metabolism at levels to prevent excessive weight gain. I want to make sure I do flexibility routines to prevent muscle tightness and poor posturing. I need to make sure I take several breaks throughout the day to at least adjust my posture and possibly do quick exercise routines to stimulate my brain.
Stop introducing unnatural exercises and exercise machines to your system. A basic rule of thumb is to evaluate your routine based on its functionality. Do you do a movement like this on a daily basis? Does a particular machine put you in a non-functional environment?
Pretty much any exercise that ìisolatesî a muscle is unnatural. The brain recognizes muscle synergies, so isolating a muscle confuses the brain. Examples: seated leg extensions, machine biceps curls, pec (chest) machine.
Get on your feet and work in 3 planes of motion. Allow the muscles to ìload and explodeî (lengthen and contract) through the available range of motion (i.e. not too extreme range under tension as to cause injury).
Lastly, feed the system nutrients. Start with water; half an ounce to one ounce of water per pound of body weight. Keep your body hydrated to ensure proper functioning - not to mention clearer thinking.
I recommend 2.5 grams of carbohydrates for every gram of protein. Breads, fruits and vegetables (carbohydrates), provide the main energy source for our bodies. Meat, fish, dairy products and nuts (protein), provide the major building blocks for all the cells in our body.
In general, whole foods are better than processed. Stay away from sugar, flour, and high fat oils.
We can aid the architecture of our body by working with our natural system and avoiding habits that work against it.
We are born with all the tools for movement success; itís how we develop these tools over time that makes the difference in our health and fitness.
As a wise man said long ago:
ìIf a man would move the world, he must first move himself.î -Socrates
Copyright 2006 John Perry
John B. Perry, P.T., C.S.C.S. is a fitness and biomechanics enhancement expert. He has a fitness newsletter website, writes e-books and articles, produces fitness videos and performs seminars and teleseminars on Health, Wealth and Fitness. Want to learn how to train all 3 fitness areas(mental,physical and financial) effeciently?Go to http://www.hiptobefit.com.
by Ross Bainbridge
The buzzword today is comfort. With the advancement in ideas and technology, there is an inclination to bring home the pleasures you generally find outside of it. A home gym is one such comfort. The television media is the perfect platform to showcase home gym products, and you find manufacturers advertising their products with all flair and gusto.
The presence of exercise equipment at your home is a great motivation to keep yourself in good physical shape. The benefits of having a gym at home are endless. Firstly, there would be no need for exorbitant membership fees, though gyms do offer the services of a trainer and in some cases massages, luxuries one does not necessarily get at home. Also, as many would agree, there is no more annoying feeling than a shortage of machines to work on. Having a personal set of equipment would mean more discipline and the right workouts at the right time.
Home gyms can be an exorbitant deal. However, if one is willing to purchase the machine and work with it diligently, then results are guaranteed over the long run. The exercise equipment can also be tuned to your personal needs, and a home gym rids the minor adjustments one would have to make in a public gym.
Before buying the equipment, though, the prudent thing to do would be to test it in the store you are buying from. That way you can be certain that the machines purchased matches up to your needs. The machines should be uncomplicated to assemble, mobile and easy to pack away. Incompetently made equipment can result in serious long-term injury.
If one keeps in mind these things while purchasing home gym equipment, then the personal gym is enjoyable and comfortable to work on. There is nothing like having exercise machines for workout 24/7.
Gyms provides detailed information on Gyms, Home Gyms, Gym Equipment, Home Gym Equipment and more. Gyms is affiliated with Golf Fitness Programs.
by Gary Matthews
It never fails but as soon as I wrote all my Weight Loss, Weight Gain, Fitness and Nutrition type of tips I had a few left over that couldn’t really be placed into these categories.
But as you will see they are right on the money for your general health and fitness and can be used in your everyday activities.
Lets take a peek:
What Is A Healthy Diet - A healthy diet satisfies two criteria: It contains enough fibre and a number of micronutrients including vitamins and minerals to maintain a healthy body. It is balanced in forms of fat, protein, and carbohydrates and micronutrients.
Don’t Train With The Flu - This is one of the biggest exercise blunders you can make A number of temperature raising viruses, including the flu can affect the muscles.
People often forget that the heart is also a muscle and can be weakened by the flu virus. Normally our hearts can cope with the strain of this, but exercising on top of an already weakened heart is potentially fatal. After a bout of the flu, you should wait at least 48 hours before exercising again.
Cool Down - When you do a strenuous workout the blood vessels in your muscles dilate to deliver more blood for the muscles to operate. The skin vessels also dilate to increase the heat loss from your body, which is why you get flushed after exercise.
If you don’t give your blood and skin vessels enough time to recover, and jump straight under hot water your skin vessels will dilate even further. Then your heart goes into overdrive trying to pump blood throughout the body.
Ultimately you might notice symptoms like faintness, dizziness or at worst, you could even collapse.
Don’t Eat Before Exercising - Always try to eat two or three hours before your exercise and not after that. If you do eat before exercise you can develop what is known as "dumping syndrome’ where the blood supply that normally goes to your muscles during exercise is diverted to your gut.
This means that you’re not getting enough blood to your muscles, which can cause you to become lethargic and faint.
Try to Give Up Smoking - the best and easiest way to give up smoking is to replace it with another habit. Unfortunately, quitting has been associated with weight gain if you replace your cigarette habit with a candy or snack food habit.
So replace the smoking with the habit of exercise!! Nothing tough or painful at first and build up to it. A five minute walk instead of a cigarette and aim to build it up slowly and easily.
Before, you will be fitter, you will be healthier and your body will be more you realize tight and toned.
You will feel better in the morning, your breath will be worth being near again and fingernails, hair and skin will take on a much younger fresher look!! Of the people who die from lung cancer, 95% of them smoke.
Protein Power - Carbohydrates supply the sort of calories easily burned during cardiovascular exercise, but protein plays an important part in building muscle mass - or rather in not storing food as fat. "This is largely because the bulk of protein that is eaten will be used to build muscle".
Further the average male will lose 500gms of muscle - not fat - every year once he stops regular exercise. While older men and women are usually touted as the beneficiaries of strength training so to are the young.
Planned Exercise - I suggest you start with 100 minutes per week of mildly puffing exercise be it 2x50 mins, 3x35 mins, 4x25 mins, 5x20 mins all of which produce the same results.
Mix up your aerobic activities in the gym; use the treadmill, bike, climber or any other training gear available to you.
Keep A Training Log - Keep a training log for all your fitness requirements, keeping account of the reps you are using, how many sets, what weights you are using and also the date, time and where the workout took place is imperative for gauging your day to day progress.
Also recording all cardio- vascular activities is just as important.
In conclusion, these general health and fitness might have been left to last but the are still right up there as far as your health and fitness is concerned.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss or muscle building e-courses.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss or muscle building e-courses.
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