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Rotator Cuff Training

Joseph Coupal - Friday, April 16, 2010

Your rotator cuff is a group of muscles and tendons that act together to stabilize the shoulder joint. It is called the 'Scapulohumeral' area of the human body (that attaching to your scapula and humerus bones), and hose muscles being your teres major, teres minor, deltoid, supraspinatus, infraspinatus and subscapularis muscles. How does one  properly train or exercise your rotator cuff?

Most of the muscles in your Rotator Cuff musculature are used for internal and external rotation (turning your arm/palm in and out). This all has to be done when griping something. In other words, your rotator cuff muscles are worked when you exercise your grip. Most injuries to your rotator cuff occur when there are quick, explosive shoulder motions. Rotator Cuff injuries also often occur because of improper lifting techniques/form. If you are involved in a sport where you want to make sure you do not hurt your rotator cuff, work on your grip.

When you exercise, utilize your hands a lot. Don't wear those wrist straps that help you lift more (back exercises, shrugs, dead lifts, etc), but instead workout using your natural grip ... Hold the  weights so that your forearms also get stressed/tired. The more you grip things strongly and stress your muscles, the harder your rotator cuff muscles have to work. This leads to strengthening the musculature and preventing injury! Use your grip as much as you can when you exercise so that you won't tear your rotator cuff, even if you just hold weights for a prolonged period of time.

Can Fat change to Muscle

Joseph Coupal - Tuesday, April 13, 2010

Can Fat change to Muscle?

It is a common fallacy that working out with weights (or doing resistance exercises) will result in your body fat turning in to muscle. Muscle and fat are two totally different kinds of body tissue. When you perform weight training exercises, you will build some muscle over time, but that muscle will take the place of fat that you lose. When you first start a weight loss diet program/routine/diet, you may want to concentrate on cardio exercise, along with your healthy eating, and then add a weight training program later on down the road.

However, If you prefer, you can start weight training right away. Just don't neglect the cardio and healthy eating if you are trying to lose weight or body fat.

Calf Stretching Exercises for Runners

Joseph Coupal - Friday, April 09, 2010

Calf Stretching Exercises for Runners

Always try to give your calves the muscle stretching of their life before you run and after you run! You should stretch your calves two ways with two different stretching exercises.

First is the normal way where you lean against a wall, step back with the leg to be stretched, knee straight, then keep your heel down and push your hips forward until you feel the stretching in your calf.

Second, keep the same position but bend your knee, which will give a better stretch to the soleus muscle and the Achilles’ tendon.  Staying limber is critical for both workout enjoyment and avoiding nagging injuries and aches (shin splints).

Exercise for Seniors and Middle Age too

Joseph Coupal - Friday, April 02, 2010

As we reach middle age and get older, it takes longer and longer to recover from exercising/workouts and injuries. You may want consider running every other day, instead of every day to give your body more time to heal/recover. Or take two days off between workouts instead of one. Be realistic about your exercise and adapt what is necessary to feel good. You can keep the quality of your workouts high but just cut the quantity or frequency of those workouts.

There are other considerations that should be addressed as well.  Most seniors exercise the same as younger people, but there are a few areas that tend to weaken as we get older. One is neck flexibility ... needed to see behind you when driving or cycling. Another is grip strength which enables you to open jars and hold heavy objects. You have always been independent and an exercise program can help you stay that way.

Lastly, exercise may help keep your mind young.  Human studies on aging and exercise have found an association between physical activity and maintenance of cognitive ability in older people. Exercise can help you feel younger.

Yoga Pilates or Working Out

Joseph Coupal - Monday, March 29, 2010

MA - RI - Can sitting completely still really be as good for you as a workout as moving around? Yes it can. Holding a yoga or Pilates pose (for example the Downward Dog asana and the Spine Stretch in Pilates) offers as much challenge as 30 minutes of a heart-pounding (medium pace) treadmill workout.

Don't think that you need to be sweating and dizzy to feel as though your workout routines work. If you are overly sweating and/or are dizzy too often, that may be a sign that you need to have your heart checked or change your fitness workout routines. Your cardiologist will probably recommend a more balanced workout plan.

Don't overload your workout plan with blood, sweat, and tears. The gentle tai chi and bagua movements redirect the energy and function as effective body building workout routines without outward effort. All your muscle work is inward, no matter what workout program you choose.


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