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Shoulder exercise – Let’s do it right

 Dumbbell shoulder press

shoulder exercise

Dumbbell shoulder press

Dumbbell press is one of the pushing exercises to train those big shoulder muscles. It is a great functional exercise for upper body. However, it is one of the most common exercise to develop upper body issues if done incorrectly. To get that right technique and avoid injuries, it’s important to understand about shoulder’s axis of movement. There are two axis formed at shoulder joint. First one is body axis and second one is the scapular axis(refer pic 1). Majority of people do all their exercises in body axis, which leads to injuries. Poor posture is another reason for scapular axis to shift further forward and cause injuries.



DB-press-wrong-2

Pic 1  – Red line – Body Axis                                Green line – Shoulder blade axis





The prime muscle we train with this exercise is deltoids. Other muscle involved is upper pectorals and triceps and rotator cuff muscle in stabilizing humeral head.

Common mistakes while doing dumbbell press exercise: Next Page



Lunges – Let’s do it right

 Lunges  – are you doing them right?

In the first part of the article series “Let’s do it right” we discussed the right way to perform exercises. Now this article will talk about – Lunges, one of the most common functional exercises done to build up thigh and butt muscles. Lunge is a great exercise to maintain or improve lower body strength. Apart from improving strength it also helps in improving balance and control.  It is also a very functional and specific exercise for many sports such as tennis and squash. Good thing about lunges is that you don’t need any fancy machines. However, if done in an inappropriate manner, it can lead to muscle imbalance and pain around the knee joint.

Lunges

Lunges





Muscles targeted

Many confuse this exercise to purely a quadriceps exercise. The primary muscles which are targeted by doing lunges are quadriceps muscles (front of thigh) and gluteal muscles (buttock muscles).  Second common confusion happens in identifying which leg is being trained front or back. Front leg is the driver however it is possible to feel a stretch on the thigh of the same. People compensate by loading their back leg more which is one of the many mistakes while doing lunges. Let’s see the common mistakes.

Next page – Common mistakes done while doing lunges







Let’s do it right – 5 essential exercise tips

Let’s do it right – 5 essential exercise tips

Exercise is great for everyone, as they help maintain your physical and mental wellness. Exercises can be divided into different categories depending on what we are trying to achieve. There are strengthening exercises, stretching exercises, balance and coordination exercises and cardiovascular (aerobic) exercises. They can be further divided into their respective subcategories.  All the four types of exercises are important in order to achieve a better output with respect to injury prevention and physical and mental fitness.




But if the exercises are done in a wrong manner, they can have a worse effect on your body leading to overuse or acute injuries. In this series of articles “let’s do it right” we will go through the basics of exercising and right form of exercises.

Components of your workout routine

People have a tendency to stick to one kind of workout routine neglecting other variables of exercises. For example, a person who loves to run but ignores stretching and strengthening exercises will have a higher chance of injury than a person doing all three in a balanced way.

A good workout routine involves exercises which target all 4 components of exercise. But being said that it’s not that all the 4 components need to have separate exercises, one exercise can target 2-3 components together. For example Lunges – involves balance, strength and stretch.




Start with warm-up and end with cool down

All your workouts or sports should start with a good 10-15 minutes warm-up. A good warm-up includes body temperature raising activities like jogging or spot jogging followed by dynamic stretches and sports specific or workout specific drills. Whereas cool down should consist of short recovery run or walk and static stretches.

Sequencing of exercises

Stable lumbopelvic area

Exercise technique



4 reasons why you might not be losing weight !

 

This happens to all of us at some point in time. We do our exercises and follow a diet regime, but still not losing that stubborn fat? Well, we all have a blame game to play here and we try to associate the reason of weight gain to either our genes or work stress. There are other reasons to it as well.

Genes

Yes genes play a part in the heritability of body fat mass and percentage. However this contributing factor is estimated at around 50% of total body fat percentage. So our parents are only partly to blame for our size while the other half is within our control.

Lifestyle

In the past we were paid for providing manual labor whereas now we pay to do manual work (gym). The reason is clear “urbanization” which has made our lifestyle sedentary. There is every possible means to avoid physical activity such as cars, elevators, travellators, escalators, vacuum cleaners, washing machine and many more which make our lives easy but on the cost of our body. Nobody is against urbanization; we all like a little help. But we must try to look for situations where we can walk, do household work when we can so that the machinery of our body does not rust.
Food habits have changed big time from cooking at home and eating healthy to eating junk. Food is so easily available everywhere that it’s hard to avoid because of fast food outlets, take away outlets, 24 hour convenience stores, food courts and home delivery services.

Body physiology

For our cells to function optimally, our body tends to control its temperature, electrolyte level, degree of hydration and also body weight. In ancient times, it used to be high levels of physical activity to survive regardless of food availability and there were period of both excess and scarcity. Thus the body developed physiological mechanism to store reserves from period of excess and use them reasonably in period of scarcity.That’s why the body has an inherent tendency to store more and shed less.

Medical causes

In many cases even after following a healthy diet and regular exercise regime, people keep gaining weight. This might ring an alarm that there is some kind of underlying medical condition which is resulting in weight gain. Some of the medical conditions which are associated with weight gain are Hypothyroidism, Cushing’s disease, and Genetic disorders such as Bardet-Beidl, Prader- willi, Cohen and Alstrom syndromes.
Even consumption of certain drugs can lead to weight gain, for example, oral contraceptives and antipsychotics.
So it’s always better to consult a doctor and do a health screening if you suspect any of the above.

 

Rehab Mantra
Stay Fit. Love Life

READ OTHER ARTICLES

Shoulder exercise – Let’s do it right

 Dumbbell shoulder press

shoulder exercise

Dumbbell shoulder press

Dumbbell press is one of the pushing exercises to train those big shoulder muscles. It is a great functional exercise for upper body. However, it is one of the most common exercise to develop upper body issues if done incorrectly. To get that right technique and avoid injuries, it’s important to understand about shoulder’s axis of movement. There are two axis formed at shoulder joint. First one is body axis and second one is the scapular axis(refer pic 1). Majority of people do all their exercises in body axis, which leads to injuries. Poor posture is another reason for scapular axis to shift further forward and cause injuries.



DB-press-wrong-2

Pic 1  – Red line – Body Axis                                Green line – Shoulder blade axis





The prime muscle we train with this exercise is deltoids. Other muscle involved is upper pectorals and triceps and rotator cuff muscle in stabilizing humeral head.

Common mistakes while doing dumbbell press exercise: Next Page



Lunges – Let’s do it right

 Lunges  – are you doing them right?

In the first part of the article series “Let’s do it right” we discussed the right way to perform exercises. Now this article will talk about – Lunges, one of the most common functional exercises done to build up thigh and butt muscles. Lunge is a great exercise to maintain or improve lower body strength. Apart from improving strength it also helps in improving balance and control.  It is also a very functional and specific exercise for many sports such as tennis and squash. Good thing about lunges is that you don’t need any fancy machines. However, if done in an inappropriate manner, it can lead to muscle imbalance and pain around the knee joint.

Lunges

Lunges





Muscles targeted

Many confuse this exercise to purely a quadriceps exercise. The primary muscles which are targeted by doing lunges are quadriceps muscles (front of thigh) and gluteal muscles (buttock muscles).  Second common confusion happens in identifying which leg is being trained front or back. Front leg is the driver however it is possible to feel a stretch on the thigh of the same. People compensate by loading their back leg more which is one of the many mistakes while doing lunges. Let’s see the common mistakes.

Next page – Common mistakes done while doing lunges







Let’s do it right – 5 essential exercise tips

Let’s do it right – 5 essential exercise tips

Exercise is great for everyone, as they help maintain your physical and mental wellness. Exercises can be divided into different categories depending on what we are trying to achieve. There are strengthening exercises, stretching exercises, balance and coordination exercises and cardiovascular (aerobic) exercises. They can be further divided into their respective subcategories.  All the four types of exercises are important in order to achieve a better output with respect to injury prevention and physical and mental fitness.




But if the exercises are done in a wrong manner, they can have a worse effect on your body leading to overuse or acute injuries. In this series of articles “let’s do it right” we will go through the basics of exercising and right form of exercises.

Components of your workout routine

People have a tendency to stick to one kind of workout routine neglecting other variables of exercises. For example, a person who loves to run but ignores stretching and strengthening exercises will have a higher chance of injury than a person doing all three in a balanced way.

A good workout routine involves exercises which target all 4 components of exercise. But being said that it’s not that all the 4 components need to have separate exercises, one exercise can target 2-3 components together. For example Lunges – involves balance, strength and stretch.




Start with warm-up and end with cool down

All your workouts or sports should start with a good 10-15 minutes warm-up. A good warm-up includes body temperature raising activities like jogging or spot jogging followed by dynamic stretches and sports specific or workout specific drills. Whereas cool down should consist of short recovery run or walk and static stretches.

Sequencing of exercises

Stable lumbopelvic area

Exercise technique



4 reasons why you might not be losing weight !

 

This happens to all of us at some point in time. We do our exercises and follow a diet regime, but still not losing that stubborn fat? Well, we all have a blame game to play here and we try to associate the reason of weight gain to either our genes or work stress. There are other reasons to it as well.

Genes

Yes genes play a part in the heritability of body fat mass and percentage. However this contributing factor is estimated at around 50% of total body fat percentage. So our parents are only partly to blame for our size while the other half is within our control.

Lifestyle

In the past we were paid for providing manual labor whereas now we pay to do manual work (gym). The reason is clear “urbanization” which has made our lifestyle sedentary. There is every possible means to avoid physical activity such as cars, elevators, travellators, escalators, vacuum cleaners, washing machine and many more which make our lives easy but on the cost of our body. Nobody is against urbanization; we all like a little help. But we must try to look for situations where we can walk, do household work when we can so that the machinery of our body does not rust.
Food habits have changed big time from cooking at home and eating healthy to eating junk. Food is so easily available everywhere that it’s hard to avoid because of fast food outlets, take away outlets, 24 hour convenience stores, food courts and home delivery services.

Body physiology

For our cells to function optimally, our body tends to control its temperature, electrolyte level, degree of hydration and also body weight. In ancient times, it used to be high levels of physical activity to survive regardless of food availability and there were period of both excess and scarcity. Thus the body developed physiological mechanism to store reserves from period of excess and use them reasonably in period of scarcity.That’s why the body has an inherent tendency to store more and shed less.

Medical causes

In many cases even after following a healthy diet and regular exercise regime, people keep gaining weight. This might ring an alarm that there is some kind of underlying medical condition which is resulting in weight gain. Some of the medical conditions which are associated with weight gain are Hypothyroidism, Cushing’s disease, and Genetic disorders such as Bardet-Beidl, Prader- willi, Cohen and Alstrom syndromes.
Even consumption of certain drugs can lead to weight gain, for example, oral contraceptives and antipsychotics.
So it’s always better to consult a doctor and do a health screening if you suspect any of the above.

 

Rehab Mantra
Stay Fit. Love Life

READ OTHER ARTICLES

Pre Exercise Screening – Prescribing exercise

 

Despite all the health and fitness benefits from regular exercise, there are documented risks related to exercise. This article will focus on promoting exercise safety and preventing adverse events during exercise. Fitness industry is aware of the risks in prescribing exercises, but the question is how many of them use pre exercise screening to minimize occurrence of any adverse event during exercise. It is also important at an individual level that people should be aware of pre exercise screening for their own good.




The major concerns associated with exercise are sudden cardiac deaths and heart attacks. These risks are relatively higher amongst people who kick-start an unfamiliar exercise program with sedentary lifestyle or underlying cardiac condition background. Others can be musculoskeletal issues like joint degeneration which can be aggravated from vigorous exercises. That is why before starting an exercise program, a person should undergo screening to prevent risks of injury and illness. Pre exercise screening helps in structuring a person’s exercise program to gain optimum benefit and reducing risk of injury or illness from exercise.

 

Many countries like US, Australia, Singapore have already started incorporating a screening system for the same, which guides fitness professionals to carry out basic screening for their clients and refer for further medical investigations if required.




The most basic screening which can be done is by collecting basic demographic details such as age, gender, and existing medical condition of a person. Using a PAR-Questionnaire is another simple tool to determine risk level and is also easily available online.

 

Par Q

PAR-Q – Physical Activity Readiness Questionnaire – This is the most basic, self-guided and entry level questionnaire for screening. PAR-Q comprises of 7 questions which predict the risk level for an individual. Depending on the number of questions answered “yes“ or “no”,  risk level is determined for that individual. For example, if the person selects “no” for all the 7 questions, he is at low risk.

 

At clinical level, an in-depth health screening is done to categorize the person’s risk level. A complete medical history is obtained and necessary investigations are done if any medical condition is suspected. A detailed information about food habits/diet, lifestyle and experience with exercise is also obtained. After complete medical screening the patient is categorized under low, moderate or high risk depending upon the number and severity of existing medical conditions and lifestyle habits.

 

After risk stratification, the person is advised on his limitations towards exertion in exercise and also if he should undergo a medically supervised exercise program or not. This way a person can enjoy all the benefits of exercises by minimizing risk of any illness or injury.

 

So if you are planning to start a new exercise program make sure you undergo pre-exercise screening and if in doubt, consult your doctor.

 

Rehab Mantra
Stay Fit. Love Life

READ OTHER ARTICLES




Prescribing exercise

 

Rx Exercise

Physical inactivity has become a major part of our lives because of work, technology and ways we commute. Without realizing the effects of inactivity on our body we continue ignoring it, just because there’s no one to suggest, explain and prescribe exercises to us.





Exercise plays a vital role in disease prevention and can be an important part in treatment paradigm. According to a recent study, the minimum duration of exercise to be done in a week is 2.5 hrs (150 minutes). Improving physical activity level in population with or without chronic disease decreases mortality.

Physical inactivity can lead to obesity, heart problems, metabolic disorder (diabetes), joint degeneration and many others and has become a major cause of death. If we look around and compare, these diseases are becoming more common and people are catching them at an early age these days as compared to our fathers and forefathers.

Now what are the leading causes of physical inactivity?

  • Long working hours?
  • Mode of transport cars/motorbike?
  • Laptops, mobile phones?
  • Television?
  • Household chores?




List can be endless. The fact is it’s all about your will to indulge into some kind of workout. Just Taking 150 minutes out in a week of 10080 minutes in total is not as difficult as people project it to be.

150 minutes of exercise per week = skipping 30 minutes of TV show for 6 days

However it’s not suggested that you start exercising all of a sudden without getting a pre-exercise participation check done.

In the upcoming articles we will discuss pre-participation testing, how exercises can help prevent diseases, precaution to be taken when exercising with respect to your existing medical conditions.

 

Rehab Mantra
Stay Fit. Love Life

READ OTHER ARTICLES




 

Are you over-training?

We have often heard that, “Excess of anything is bad”, this phrase goes with exercise as well. Exercise can only be beneficial if it is done in correct volume. Every individual has different response to training load and rate of adaptation. Considering these individual differences, a training program should be prepared and progressed accordingly.



A good training program features an optimal training load which depends on training volume, intensity and rest periods. Training volume involves duration and frequency whereas training intensity involves force of muscle action and stress on cardio vascular system. A person opting for weight or resistance training has to do high intensity and low volume and vice versa for aerobic or cardio training. Recovery is an essential part of training for which there has to be appropriate rest periods within training programs.

When any of the training factors exceeds to what is required or there is any imbalance between workout and recovery, it can lead to over-training. The individual will start experiencing physiological mal-adaptations and performance decrement which can last weeks, months or even longer. Apart from physiological mal-adaptations, over-training also affects an individual psychologically.

Major physical signs of over-training syndrome include increase in muscle tension and tenderness, increased susceptibility to illness, change in appetite and body loss, elevated resting heart rate and blood pressure and decreased energy levels. Common psychological signs include irritability, restlessness, depression, insecurity, lack of motivation, increased anxiety and fatigue, and decreased vigor and mood states.




Over-training syndrome can not only keep an individual away from sports and physical activity for weeks or months but can also make them quit. Early detection of over-training can save a person from undergoing these physical and psychological issues. Under appropriate supervision and by physiological tests like VO2 max testing these signs can be detected at an early stage. However it is not feasible and practical at individual level. A simpler way to keep track of your training is by keeping a training diary. Recording your training sessions, comments about training, noting your morning resting heart rate, any signs of injury and overall comment for the week regarding mood, sleep etc. These recordings can be tallied at regular intervals to evaluate your rate of adaptation to your training program and notice increment or decrement in performance.