FIT TIP LIBRARY - Page 3

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WASHBOARD ABS

Machine Abdominal Curls: Performed properly, this exercise isolates the front abdominal muscle (rectus abdominus) and allows a progressive increase in resistance.

Machine Rotary Torso: This targets the oblique muscles on both sides of the midsection. Rotating the torso to the right uses the right internal and left external oblique, rotating the torso to the left uses the left internal obliques and the right external obliques. This exercise also includes the abdominus rectus, making it an excellent exercise for the midsection. The use of resistance using pulleys is another option. If a machine is not available to you, a combination of bodyweight exercises is recommended.

Basic Trunk Curl: The standard abdominal exercise that is still very effective when performed in a slow and controlled manner. Lying on the floor (mat), feet hip width apart with legs bent. Place hands loosely behind your head to maintain a neutral neck position, slowly curl your upper back off the floor until your abdominal muscles are fully contracted. Then slowly lower return to the start position. Each repetition should take at least six seconds to perform, three up and three down, so that ten repetitions would take about one minute of continuous abdominal work.

Reverse Trunk Curl: This is a more difficult exercise and should be done in the same manner and time frame as the previous. This time the upper body is kept on the floor, the legs are bent and the feet in the air. Slowly press the lower back into the floor and try to raise the ups. Do not swing or move the knees toward your face, Try to perform the exercise keeping the legs still (they can go up and down when the hips are raised and lowered).

Push-Pull: The most demanding exercise that involves the erectus abdominus, internal and external obliques and the hip flexors. Start by doing a basic curl up and remain in the top position. Lift both knees so that the feet are of the floor. Bring your left knee in and try to touch it with the right elbow as you extend your right leg forward. Reverse this by bringing in your right knee to touch the left elbow at the same time extending the left leg forward. Alternate this push-pull trunk twisting action at a slow speed for about now minute. As you get stronger you may increase the exercise difficult by moving more slowly and adding repetitions. Any attempt to improve, strengthen, tone and slim the midsection should include a combination of nutrition, aerobic activity, muscular strength and abdominal exercises. While there are no guarantees that you will develop a sculpted "six-pack", you will develop a slimmer and stronger midsection.

Remember to check with your physician before changing your current activity level. Be safe and have fun!

Anne Swann Program Coordinator Health, Fitness and Recreation Saint John YM-YWCA Resource: Wayne L. Wescott, YMCA of the USA.

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GOLF CONDITIONING

Spring is a favorite time of year for many of us as we get set to re-launch our summer sporting activities such as golf and tennis. The problem for many people is that spring sports start rather abruptly after a long winter lay off. Many golfers jump back into the swing of things without the benefit of an "off-season" conditioning program behind them-this puts these people at a greater risk for injury. Furthermore, those who were involved with an off-season conditioning program will likely be a step up in enhancing their game.

Although golf is primarily a social, low intensity recreational activity, each drive and fairway shot is a complex, and explosive swinging action. This can be very stressful on the elbows, shoulders and lower back. Overuse injuries such as Golfer's Elbow (similar to Tennis Elbow), muscle strains, bursitis, etc. could all occur. Regular muscle conditioning (specific to the muscles used in a golf swing) is effective in preventing these common injuries and it may play a role in improving performance.

An eight-week study conducted by Wayne Westcott of the YMCA of the USA in 1996 had participants engage in both strengthening and stretching exercises. This study had interesting results.

Participants who completed this study had increased both their level of strength and flexibility. Additionally, they experienced a positive change in their body composition. The implication of these changes was an increase in both their club-head speed at impact (during drives and fairway shots) and an overall increase in their driving power (6%). Consequently, their average driving distance improved.

Some examples of strengthening exercises relevant to golf are as follows

EXERCISE	MUSCLES USED	RELEVANCE TO GOLF
Leg Press	Quadriceps Hamstrings Gluteals	Power Production
Chest Press	Pectorals	Swinging Action
Lateral Raise	Deltoids	Swinging Action
Arm Curl	Extension Biceps / Triceps	Club Control
Back Extension	Low Back	Force Transfer
Crunches	Abdominal	Force Transfer

Whether or not you're a hacker or an avid golfer, you can still benefit from a proper conditioning program that includes elements of both stretching and strengthening. For a more detailed golf conditioning program contact the Saint John YM-YWCA.

Dave Whitenect Director, Health, Fitness & Recreation, Saint John YM-YWCA

Reference: Advanced Strengthening Exercises: Research, Recommendations, and Results, Wayne L. Westcott, Ph. D. (YMCA of the USA)

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FIT FOR THE SLOPES

Snow is beginning to fall, the cold weather is here, and the ski slopes are opening. You have bought your season pass and are looking great in your brand new gear. You think you have done everything to prepare for a fun-filled winter of skiing, but have you prepared your body and are you physically fit? Skiing is a high risk sport and if your body is not ready for the slopes you may be in trouble.

SKIING IS AN ANAEROBIC SPORT
The term anaerobic means "without oxygen". It is exercise that produces energy without the presence of oxygen. It involves performing high-intensity activity for only a short period of time. Skiing is primarily an anaerobic sport with powerful bouts of energy as you speed down the slopes. The reward at the bottom of the hill is a nice rest while enjoying the view of the mountains on the ride back up.

TRAINING FOR SKIING
As skiing is a high risk sport, weight training is important to help reduce injury and develop muscle balance by strengthening all major muscle groups. The training program should mix quick, powerful bouts of activity with low low-intensity types of exercise. Special emphasis should be placed on strengthening the quadriceps muscles to protect the knee.

The following exercise are recommended for weight training three times a week:

EXERCISE	SET	REP
Leg Press	3	10
Leg Extension	3	10
Leg Flexion	3	10
Back Hyperextension	1	10-25
Seated Pulley Rows	3	10
Bicep Curls	3	10
Bench Press	3	10
Tricep Pulldown	3	10
Crunches	1	25-75

FLEXIBILITY FOR SKIING
Flexibility is also very important in skiing and should be incorporated into the training program. It helps reduce injury and the ability to flex and extend your limbs lets you "spring load" them for more power and loosen them for absorbing the bumps and dips on the slopes. Flexibility is not only important to incorporate into training but should also be performed before and after a day on the ski hill. Proper warm-up before skiing will prepare the body for exercise and a proper cool-down will help reduce muscle soreness following skiing. This may be very beneficial during the beginning of the season, it will help you to feel better the next day.

A great deal of the aches and pains of skiing can be avoided if there has been proper training for skiing. Strength training, flexibility, and cardiovascular fitness will not only have you ready for the ski season, but will improve your overall wellness and appearance. Break a leg!

By: Karen McAfee, Personal Trainer-Saint John YM-YWCA

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GET FIT USING THE F.I.T.T. PRINCIPLE

There are several easy to explain fitness principles which address things such as how often, how hard or how long should one exercise. One such principle is F.I.T.T. which stands for Frequency, Intensity, Time and Type.

Frequency - number of sessions per week
Intensity - level of exertion
Time - length of workout
Type - type of exercise or activity

FREQUENCY:
The number of training sessions per week would depend on a number of things including an individual’s current level of fitness, their goals and their schedule. In most cases the recommendation is to exercise aerobically 3 to 5 times each week - one or two exercise sessions per week is not’t likely to dramatically improve ones fitness level and six or more runs the risk of over-training, and possible injury.

INTENSITY:
The most common technique used for monitoring exercise intensity during cardiovascular exercise is heart rate. The target zone for cardiovascular exercise is based on an individual’s age and fitness level. A general range of 60% to 90% of a person’s maximal heart rate is often used as a target heart rate zone (THRZ). The formula used to determine this is as follows;

220-age x .60 = lower limit
220-age x .90 = upper limit

As an example, a 40 year old would have a THRZ between 108 to 162 beats per minute.

TIME:
The duration of an exercise session has a lot to do with the individuals exercise goals, intensity and level of fitness. Generally speaking, a range of 15 to 30 minutes is commonly used. However, someone with a goal to lose weight perhaps 30 minutes or more is appropriate, once the required endurance has been built up - this same individual may have struggled to complete 10 or 15 minutes of continuous exercise just a few months ago. This extended workout will result in an increased caloric expenditure, which will facilitate weight loss.

TYPE:
The type of cardiovascular activity is up to you. Choose an activity that you enjoy and stick with it. Walking, running, cycling, swimming, etc. are all excellent choices. What is important is that the activity is continuous and keeps your heart rate in your target zone… and that you enjoy it.

How often should I exercise?…how hard?…how long?…and what type? can all be answered using the F.I.T.T. Principle Think about your fitness goals and use the F.I.T.T. Principle to help you get there.

Kent Staal, Manager-Health, Fitness and Recreation, Saint John YM-YWCA

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GET FIT USING THE F.I.T.T. PRINCIPLE