Category: Fitness

How to Start Running: A Beginner’s Guide

FITNESS
If you’re keen to get running but lack the knowledge fret not – our MOVATI Performance Coaches have tips that will help you get started on the right foot.

One of the beauties of running is how simple it is to get started. With a good pair of running shoes, you can step out your door and get going—and you can do it at just about any age. Running is a great way to help improve your heart health, burn calories, and boost your mood, among many other benefits.

Before you start any new exercise routine, check with your doctor

Running is a high-impact physical activity that can put added stress on your body. Make sure your joints and body can handle the impact, especially if you have been sedentary or have other health issues.

Once you’re good to go, the steps to start a new running routine are simple

Start by walking

If you’re new to exercise or have been sedentary for a while, start gently. Work your way up to walking briskly for 30 minutes a day, three to five times a week.

Add running

Once you’ve been walking for a few weeks, incorporate periods of running into those 30 minutes. Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.

Focus first on time and later build up your speed, stamina and mileage

Initially focus on increasing your time running rather than distance. The idea is to get out there and move, no matter how fast or slow you do it. Once you get your body moving consistently for a period of time, you can pick up the pace, build up your mileage or increase your endurance.

Running is an individualized sport that will look different for everyone. How often you run, how far or how fast will depend on your motivation and goals. Whether you hope to get fit or stay healthy, be social, have fun or tackle your first 5K or half marathon, knowing your motivation can help you tailor your (formal or informal) running plan.

Running Basics FAQ

You don’t have to overthink how you run, but a few tips on running form, pace, and breathing can help you become a more efficient runner.

How should I warm up?

Make time for 5-10 minutes of warmup to get your blood circulating, oxygen flowing, and to wake up your body. Do dynamic stretches where you warm up your muscles through movement, such as jumping jacks, high knees, butt kicks, and leg swings.

How should I feel when I’m running?

As a beginner, you might feel some discomfort when you start running, but if you’re feeling pain, you should stop and check in with your doctor.

How fast should I run?

Try holding a conversation with your running partner. If you can’t talk comfortably, slow down. If you’re running alone, try talking out loud to yourself and make sure you can do so comfortably.

How should I breathe while running?

Your breathing is an important part of your run, helping to get oxygen to your muscles. Some people breathe through their noses, some through their mouths and others do a combination of both.

What’s proper running form?

Good running form can help you become a more efficient runner and help prevent injuries. Here are some quick tips to get you started:

Arms

Your arms are your power, while your legs are your strength. Let your arms swing naturally and at a relaxed 90-degree angle. Relax your shoulders, too. Avoid a skating motion; don’t let your hands cross over the center line of your body. This helps to conserve energy.

Feet

Land with your foot centered and directly under your body.

Body

Keep your upper body upright yet relaxed. As you run, lean slightly forward so you have better momentum. Avoid hunching over or bending from your hips.

What’s the best way to cool down?

Take the time to gradually slow down your heart rate rather than stopping suddenly. You’ll want to quiet your body and let it know it’s time to rest. That will look different depending on your level of exertion. If you’re running, slow down to a gentle trot or walk. If you’re walking, transition into slow stretching such as 20-30 seconds of lunges.

Where’s the best place to run?

Find somewhere that offers you the opportunity to run consistently and where you enjoy doing it. In order to develop into a more versatile runner, eventually try varying your running surface. Run a mixture of streets, sidewalks, treadmills, tracks, grass, dirt road and so on.

How often should I run?

Aim for frequency rather than speed or distance. Establish a weekly running schedule to get into the exercise habit.

How to Stay Motivated

Have a plan

Schedule your run. Put it on the calendar. Be consistent about it. If the only time you have to yourself is during your lunch break, schedule your run then. If the time before work or school is best, make that the time you do it. Set an alarm if needed. That said, listen to your body: if you don’t feel like running one day, it’s OK. It may be a sign that you and your body need a rest.

Know your goal

Be intentional about why you’re running—whether that goal is to stay healthy because you have high blood pressure or because you’ve signed up to run a 10K in three months. Remind yourself that today’s effort will add up to something bigger in the long run.

Run with friends

It’s harder to talk yourself out of a run when someone is waiting for you. Plus, you can motivate each other.

Join a running club

Find motivation from other runners. Join a local running club and join their online forums. Talk to other friends who run or connect with runners on online forums.

Sign up for a race

Once you’re running regularly, you may start thinking about participating in a road race. They’re often called “fun runs” since most runners do not enter them for serious competition. No matter your level of competitiveness, consider training for a race—even if your goal is simply to finish. Whatever the race distance—5K, 10K, half marathon or a full 26.2-mile marathon—set specific training goals over several months before your race.

Record your progress

Running apps or other online fitness trackers make it easy for you to track your progress and help you feel good about your accomplishments. Or go old school and record your runs, mileage, and time in a journal or calendar.

How to Build Endurance

Once you’ve mastered basic running skills, start getting your body used to running for longer periods of time. The emphasis in this base-training phase is to build distance not speed. Running too fast, too soon can burn you out physically and mentally and make you more susceptible to injury.

Increase your miles slowly

Some runners recommend increasing your mileage, distance, and intensity by no more than 10 percent per week to avoid overuse injuries. If you’re new to exercising and running, you may want to start with a 5 percent increase per week.

Cross train

Do an activity other than running to give your legs and running muscles a break. Cycling, swimming, aerobic dance, cross-country skiing or using an elliptical trainer offer complementary aerobic exercises that can help you prevent burnout. It’s less important to incorporate cross training during the initial few weeks of running when you’re trying to establish a running base. Once you build up that running base and increase mileage, increase your cross training.

Strength train

Incorporate strength training to improve your efficiency and overall performance. There are many ways to strength train aside from lifting weights or using weight machines at the gym. There are simple exercises you can do at home to strengthen the muscles you use most when running.

Rest and recover

As you build mileage, your body needs time to recover with rest days. Once you get past the walk/jog stage, then start running “long days/short days.” For instance, if you do 4 miles one day, you might just do 2 miles the next day.

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Story Credit: Filip Owczarzak, Performance Coach

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Weightlifting 101

FITNESS

Learning the Proper Form

Weightlifting is a great way to tone your muscles, boost your metabolism, and improve your overall health and physical fitness. However, without proper form and basic knowledge of weightlifting movements, you can be at serious risk of injury.

With our helpful guidance, you’ll have a firm understanding of everything you need to know before getting started with weight training.

Breaking Down The Basics

Whether you’re doing squats, deadlifts, or bicep curls, achieving the proper form is key. That’s why you must keep the following safety tips in mind:

  • Always remember to warm up and cool down properly
  • Use spotters when you try major/heavy lifts
  • Never lock your joints; always leave a slight bend in your knees and elbows when lifting weights
  • Remember to breathe out when you are lifting or pushing, and breathe in as your slowly lower or release the weight
  • Never hold your breath while lifting! This activity may inadvertently raise your blood pressure
  • Keep your back straight when lifting
  • Wear shoes with good traction to avoid slipping
  • Listen to your body before, during, and after your exercises to avoid injury

If you feel pain at any point when lifting weights, stop the exercise. You may have caused an injury, so it’s better to let your body rest than exacerbate the injury even further. If your injury doesn’t improve in a few days, consult with your primary care provider.

Compound Lifts

Whether you are looking to gain muscle or just get toned, compound lifts are extremely beneficial for your physical fitness. This is because compound lifts engage multiple muscles simultaneously, which allows you to get a better workout for your entire body.

Each compound exercise requires a specific technique to help you stay safe and avoid injury. Here are the main types of compound lift exercises and how you can achieve the proper form for each one:

Squats

To do the squats correctly, get beneath the bar, and make sure it is comfortably resting on your rear shoulder muscles. Lift the weight with your body and take two steps back. Stand with your feet shoulder-width apart and your toes pointing slightly out. Stand upright, keep your head up and your chest pushed out, and then begin to lower yourself to a seated position.

Slowly bend your knees, hips, and ankles, and go as deep as you can comfortably. Then press into your heels and straighten your legs to return to a standing position.

Deadlifts

For deadlifts, place the barbell on the floor in front of you and set your feet hip-width apart. Bend over with straight legs and grip the bar. Then lower your hips so that they are parallel to the floor. Engage your chest to pull your back into a neutral position. Then squeeze your glutes as you rise and remember to maintain a straight back. Rise to a standing position and lower the barbell back down in a slow and controlled motion.

Bent-over Rows

Stand with your feet just under the barbell and roughly shoulder-width distance apart. Bend over and grab the bar with your palms down. Unlock your knees while keeping your hips high and be sure to keep a slight bend in your knees. Keep your back straight as you lift your chest slightly. Then pull the bar against your lower chest, holding it for a moment or two when it’s closer to your chest. Remember to maintain control throughout the entire exercise.

Overhead Press

For the overhead press, stand up straight with the bar on your front shoulder. Your hands should be loosely gripping the bar and should be next to your shoulders. Press the bar over your head until it is balanced over your shoulders. Hold the bar at the top of the exercise for a second or two and shrug your shoulders too. Then lower it back down and repeat.

Bench Press

For the bench press, like back onto the bench with your feet planted firmly on the floor. Make sure your eyes are directly below the bar. Grip the bar with your hands roughly shoulder-width apart. Create a slight arch in your back to generate more power during the exercise. Un-rack the bar and, in a smooth and controlled motion, lower the bar to your chest and drive it straight up again. Repeated until the set is finished.

Isolation Lifts

On the other hand, if you want to target a specific muscle, isolation lifts are the way to go. One of the main benefits of this form of weightlifting is that it helps target the muscles you may have missed while performing compound lifts. Here are just a few examples of isolation exercises and how to perform them correctly:

Bicep Curls

Stand holding a dumbbell in each hand and make sure it is the appropriate weight for you too. Start with your arms hanging by your side. Keep your elbows close to your torso and your palms facing forward. Keep your upper arms stationery and exhale as you slowly curl the weights up to your shoulders while contracting your biceps. Hold the weight on your shoulders for a brief moment and then inhale as you slowly lower them back down.

Triceps Cable Extension

Approach a cable tower apparatus and move the pin height to the highest setting. Then attach the rope with the two knots or knobs (one at each end) to the cable and select your appropriate weight.

Then take a tall upright posture close to the cable machine. You may stagger your feet slightly if you’d like. Keep your back neutral and upright at all times. Brace your abs and begin pushing the rope downwards. Keep your elbows in a fixed position in line with your torso throughout the exercise. Push down until your arms and elbows are straight and repeat.

Dumbbell Lateral Raises

Stand tall with a dumbbell in each hand. With your arms at your sides and your palms facing in, position your feet roughly hip-distance apart. Raise your arms simultaneously just a couple inches out to each side and pause to disengage your traps and instead engage your deltoids. Lift the dumbbells up and out to each side, keeping your arms almost completely straight. Stop when your elbows reach shoulder height and pause for a moment or two. Then slowly lower the weights back down and avoid swinging through the momentum for your next rep.

Dumbbell Fly

Lie down on a flat incline bench. Place your feet firmly on the floor on either side of the bench with your head and back firmly pressed into the bench. Get 2 dumbbells from your spotter or pick them up from the floor. Lift your arms above your head so they’re extended, but not locked. Make sure there is a slight bend at your elbow and that your palms are facing each other.

Inhale and slowly lower the dumbbells in an arc motion until they’re in line with your chest. Don’t drop your arms lower than your shoulders. Exhale and slowly press the dumbbells up in the same arc motion. Repeat for the rest of your set.

Final Thoughts

As a final weightlifting 101 tip for the best results and to avoid injury, it is best to start with a lower weight and higher reps. Try to gradually increase the weight as you progress in your fitness journey.

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Story Credit: Milad Emadi, Director, Personal Training

OPTIMIZE YOUR WORKOUT RECOVERY WITH MOBILITY AND STRETCHING

FITNESS

After a long week of workouts, it is important to make sure we are taking care of our bodies by properly recovering. How do we do that?! With a recovery and mobility workout! In order to make the most out of all the hard work you put into working out, a recovery workout is a must!

WHAT IS A RECOVERY WORKOUT?

It is a common belief that a recovery day is a rest day, meaning you do not need to do any kind of workout that day. This is NOT the case!  On a recovery day, you should still be doing a workout, although it is a different kind of workout, typically focusing on mobility and flexibility. This workout is typically relaxed and requires only a small amount of time. This recovery workout is meant to help flush out any soreness in the muscles and release lactic acid after a tough week of training. It is focusing on hip mobility, back mobility, as well as adductors.

SHIN BOX

The shin box is a fun hip mobility exercise I first learned in jiu-jitsu training to help prepare the hips for a lot of movement and muscle activation while rolling.

But beyond that, the shin box is the perfect way to work on your hip mobility and loosen up tight hips from your workouts or from time spent sitting during the day.

The movement involves internal and external rotation of the hips, which is crucial to help you avoid rounding your lower back during exercises like squats. It also helps improve your range of motion, making your workouts more effective.

  • Sit on the floor with one leg in front, bent at the knee.
  • Your back leg will also be bent at the knee, facing backward, with your foot facing away from you.
  • Some prefer the foot to touch the knee, while others need an open stance. See which works for you.
  • Swivel your hips, starting with your back knee and allowing your front knee to follow.
  • Your knees will come off the ground and swivel across like a windshield wiper, grounding your heels and lifting your knees up, and rotating them across your body.
  • At this point, you will be back into the starting position but on the opposite side with the opposite knee in front.
  • Practice this swivel a few times.
  • Next, try to lift your hips and glutes off the floor after a swivel, raising into a kneeling position at the top.
  • Control your body weight to lower and swivel up onto the opposite side.
  • Repeat for 10 repetitions on each side.

BIRD DOG

Bird dogs are a practical exercise that moves several areas of your body, but getting the technique just right is essential. Done correctly, the bird dog will help you work on torso stability and core bracing, which are vital for improving your deadlift, squat, and other movements.

Doing this movement on your recovery days can help you avoid losing stability in your core and spine during lifting days. The result? Less pain, better performance, and way less likelihood of injury.

Moreover, bird dogs are renowned for boosting recovery from back pains and strains and are recommended in a paper by Dr. Stuart McGill(opens in new tab), one of the world’s top back and spine researchers.

This exercise is one of his “Big Three” movements for the back and core, used by physiotherapists and pain-free performance specialists (like myself) for clients with lower back tightness.

It looks easy, but the goal is to make it feel challenging. To do this, you must tense your entire body and keep yourself steady.

  • Start on the floor on all fours, with your wrists stacked under your shoulders and knees under your hips.
  • Stiffen your torso by contracting the muscles in your back, abs, glutes, shoulders, and hips.
  • With your lower back stiffened, extend your right arm and left leg very slowly.
  • Keep your foot about two to four inches off the floor, not raised super high behind you, so that you can keep your hips level without your back arching.
  • Keep your lower back stiff and make a fist with your extended arm.
  • With a stiff body, hold this position for 10 seconds.
  • Slowly bring your leg back underneath you along with your fist, touching your knee to your fist if you can. Do not allow your back to relax; keep it stiff.
  • Raise back up to the extended position.
  • Try five reps of 10-second holds on each side. Gradually add reps as you improve.

T-SPINE ROTATIONAL LUNGE

Our bodies aren’t designed to sit for long periods each day, so it can cause problems in your upper back and spine, often leading to muscular imbalances, weakness, and tightness across your body.

Depending on your job and habits, your shoulders may feel tight and have a limited range of motion, with one side being worse than the other. To help reduce these impacts, you can try this rotational lunge.

It incorporates the t-spine and helps stretch the lower back, hips, and hip flexors. You can hold a kettlebell (opens in new tab) in one arm for this movement or use body weight.

  • Start on the floor kneeling, then place one leg in front in a lunge, foot flat on the floor, and knee bent 90 degrees.
  • Hold a kettlebell in a racked position up by your shoulder, if using, in the same arm as your bent front knee. This will help improve shoulder stability.
  • Slowly twist toward your front knee, rotating your torso while keeping your back straight.
  • Use your free hand to grasp the outside of your raised knee, gently pulling yourself to encourage a deeper rotational stretch.
  • Hold for five seconds.
  • Try performing this movement two or three times on each side.

PRONE COBRA

The cobra is a popular yoga pose that helps open your shoulders, but this prone cobra variation adds in an isometric hold, which means holding a contracted position for a certain amount of time.

Isometric holds help build muscle and strength by combining your body weight and time under tension (the amount of time you hold the move).

It’s a corrective exercise that can help address poor posture and Upper Cross Syndrome, a common condition in people who sit for long periods.

  • Lay on the floor on your stomach with your arms by your sides.
  • Lift your chest off the floor, keeping your chin down.
  • Then, lift your arms off the floor and contract your core and back muscles to stay lifted.
  • Try moving your palms to face away from you from here, pointing your thumbs upward if you can.
  • Otherwise, you can keep your palms flat facing upward or turn them down if you don’t have the mobility to rotate your shoulders this way.
  • Try to get your thumbs pointing up over time to increase the openness of your shoulders.
  • Hold for about 30 seconds, then rest on the floor for 30 seconds.
  • Repeat for six rounds so that you will have held the contraction for three minutes by the end.

RESISTANCE BAND PULL-APART

Resistance bands (opens in new tab) are an excellent tool for recovery day workouts. They come in various resistance levels and provide tension that will help gently activate muscles without adding fatigue.

The banded pull-apart is excellent as a warm-up exercise for upper body training and as part of a recovery workout to combat Upper Cross Syndrome.

This exercise will help stretch and strengthen the upper back and shoulders. You can do it with palms facing up or down as both hit different areas of your back and shoulders in unique, beneficial ways.

  • Hold a light resistance band with an underhand grip in both hands, spaced slightly wider than shoulder width. Just ensure you will have band tension at the end position of the exercise.
  • Bring the band to chest height and separate your hands, pulling and stretching the band to increase resistance.
  • Bring the band to touch your chest, separating your arms to your sides as far as possible. Don’t allow your elbows to bend or your arms to rotate during the movement.
  • Squeeze your shoulder blades back and together to feel the contraction. Hold for up to five seconds, then slowly reverse the motion.
  • Repeat 15 to 20 times.

HIP FLEXOR LEG LIFT

Your hip flexors are a muscle group (iliacus, psoas, pectineus, rectus femoris, and sartorius) located at the front of your hips and thighs that assist with flexing your hip or raising your knee upward toward your body.

They can become very tight due to sitting, leading to back pain and poor performance in movements such as squats. Strengthening your hip flexors combats the effects of sitting, improves mobility, and can help reduce your risk of injury.

  • Sit on the floor, legs extended in front of you, with a kettlebell or another obstacle several inches high beside your ankle.
  • Raise your arms out to the sides for balance and sit upright.
  • Lift one leg up and over the kettlebell, then down to touch the floor on the other side.
  • Reverse the motion by lifting back up and over.
  • Repeat 15 to 20 times, then switch sides.

PLATE SHOULDER MOBILITY DRILL

Shoulders are notoriously troublesome and can become injury prone or dysfunctional relatively easily. This is because our shoulders have a great range of motion, but it can be challenging if you don’t have stability.

This shoulder mobility drill uses light 2.5lb weight plates to increase shoulder mobility and stability during your recovery day workout and combats the effects of sitting while strengthening your shoulders.

If you don’t have a weight plate to hand, you can either do the move without weights or grab a couple of full water bottles or canned foods instead.

  • Lay on your stomach on the floor with a 2.5lb weight plate in each hand.
  • Bend your elbows at shoulder height with the plates in your hands and elbows at 90 degrees.
  • Slowly straighten and extend your arms to move the plates away from you, arms overhead.
  • Don’t allow the weight plates to touch the floor and keep your arms hovering above the floor.
  • Reverse the motion to return to the bent arm position.
  • Repeat 10 times.

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Story Credit: Toronto FC Training Staff

Try It Tuesday June 2024 – Youth Programs

FITNESS

Attention all MOVATI Athletic members,

For the entire month of June, our Try It Tuesday theme will be centered around Youth Development Programs (ages 8-13).

Each club will be offering two different programs:

  • MOVATI Youth: Development Programs

Week 1: Foundational Movements

Week 2-3: Nutrition Basics & Skill Development

Week 4-5: Strength Development

Week 6-7: Conditioning

Week 8: Core

  • MOVATI Athlete: High Performance Programs

Week 1: Baseline Testing & Assessment

Week 2-3: Nutrition Basics & Strength Development

Week 4-5: Speed & Agility

Week 6-7: Strength & Power

Week 8: Performance Testing & Re-Assessment

These programs are designed to help future stars reach their athletic potential. MOVATI’s experienced Performance Coaches will use effective programing to provide a fun and motivating environment, while focusing on sport specific drills to maximize speed, agility, strength, and power.

Spaces are limited. For more information and to secure your spot please see the front desk or contact your club’s Group Personal Training Manager.

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

#LETSMOVECANADA – 2024 NATIONAL HEALTH AND FITNESS DAY!

FITNESS

Get out and get active to celebrate National Health and Fitness Day on June 1st at your local MOVATI Athletic club.

Jayde Kabeya, our Group Fitness Education National Manager has challenged you! Take part in her Group Fitness or 50 Rep. challenge.

To learn more about these challenges, head over to our social media channels and check out Jayde’s challenges. Complete either one or if you are up for it why not conquer both? Share your experience on social media using the hashtag #MOVATIMovesCanada #LetsMoveCanada.

To learn more about National Health and Fitness Day, check out the Fitness Industry Council of Canada website: https://ficdn.ca/

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Top 10 Recovery Tips for Runners

FITNESS

We need to take our recovery as seriously as we take our run training. It’s a crucial element in order for us to see the desired results from our sessions. We are also all built differently, so some of these tips might work better and have more of an affect for certain runners, compared to others.

We’re always seeking ways in which we can improve. Your training needs to improve in order to achieve faster times whilst racing. But how can you improve your training?

Fatigue naturally restricts our training, so over the past few years I’ve really focused on recovering as fast as possible. Doing what it takes to get my body into a place where it’s ready to train at ultimate performance.

There’s a fine line between reaching your peak performance and overtraining. It’s also impossible to run to your full potential unless you’re fully recovered, feeling fresh and raring to go.

Here are some of my best recovery tips that I’ve learnt from the past few years of running that have helped me improve my times astronomically:

Protein within half an hour of a hard session

This is probably the most important tip and the thing that has helped me improve the most. After a track, tempo, hill session, hard parkrun or race, it’s crucial to give your body the protein it needs for your muscles to build and recover.

Think of this as the same concept of a car emptying its tank. The fuel it needs to get going again is the protein your body needs to recover in order to train again. It’s absorbed best within half an hour of doing your session.

I personally have a scoop of diet whey protein within half an hour of every hard session. I use diet whey protein to try stay lean for running and to avoid bulking up.

Hydration in the form of electrolytes, during and straight after a run helps speed up the recovery process. I start every day with a hydration tablet, which is full of electrolytes that my body absorbs and stores for when it’s required on a run.

Loads of fruit, veg and good carbs (before big sessions)

The more natural the food the better. It’s important to bear in mind that everyone reacts differently to different diets and nutrition, so what works for me may not necessarily work for you. I always make sure to get a mixture of good fruit and vegetables.

Try not to fall into the trap of eating the same fruits and veggies all the time.

Great vegetables for runners are things such as kale, broccoli, spinach, beetroot, sweet potatoes, sweet corn, carrots, lentils, chickpeas and black beans. When it comes to fruit, look to add oranges, kiwi, pineapple, berries, tomatoes and bananas do your weekly nutrition.

Some of the benefits of eating the above include: great source of calcium, vitamin B, vitamin C, iron, potassium and a whole lot of goodness that helps with recovery and keeping healthy by building a strong immune system.

Good carbs are the ‘fuel before the session’, followed by protein which is the ‘post session fuel’.

Pre and Post session stretching and foam rolling

Warming up and cooling down before big sessions is often as important, if not more so, than the actual session itself – and something that a lot of runners’ neglect. Be kind to yourself and give your body the time it needs to warm up and cool down rather than just doing the session and stopping straight away.

Whether it’s a hard or easy session, allow yourself at least 10 minutes to stretch pre and post run. I know it can be boring and time consuming, but it helps release some of the lactate that has built up, and that is the body fluid that makes you stiff.

Foam rolling should be done according to feel. I aim to do a foam rolling session at least 3 times a week – also after my harder session, rolling through the muscles that need the most attention and releasing the tightness from within them so they can recover as quickly as possible.

I know we are all tight for time, but if you could just set aside 5-10 minutes a day for this, that goes a long way!

Yoga or mobility work at least once a week

 We all know that running makes your muscles tight, but I only figured out just how tight mine were when I went to my first Yoga class about a year ago. I was that guy who could barely touch his knees never mind his toes. ‘Downward facing dog’ was definitely a lot more painful than the pleasurable stretching pose it’s supposed to be (I looked more wobbly than a baby giraffe at birth).

Since that day I found that Yoga is very beneficial to us runners. I now go every week, without fail, and am a whole lot more flexible than a year ago (yes – I can indeed touch my toes now and hold a comfortable ‘downward facing dog’ pose). Considering how much Yoga helps the recovery rate, not just physically but mentally, I wish I had starting Yoga when I first started running.

Often I do a Yoga session, purely for the mental recovery side of things. Yoga gives you a break from the fast paced world we live in and really allows you to reset the mind, so that you’re in the best possible place going forward, whether it’s in running or just life in general.

At least 8 hours of sleep

 Sleep is when your body truly recovers. Aim to get at least 8 hours, even if you’re not in a deep sleep for 8 hours, give yourself the chance.

By sleeping for 8 hours per night you’re allowing muscle regeneration to fully take place, and your body to soak up a lot of the good work that you’ve put in.

Since having kids, I haven’t been able to consistently get 8 hours of sleep a night. I’ve certainly felt the impact of this and cannot stress how important it is to get a good sleep.

It’s almost impossible to perform to your full potential when you’re not getting enough sleep.

Wear compression tights/socks or recovery boots

 Whether it’s during a session or post session, compressing muscles helps speed up the recovery process. Studies have been done to prove this and I can vouch for this, having personally tried and tested various different compression socks and tights.

Often after a big tempo session or race my calves seem to twitch like crazy from the build-up of lactate acid. Compression socks help maintain the blood flow and completely remove that uncomfortable feeling.

Recovery boots have been a great addition. They speed up the blood flow and increase the recovery time. It’s also a form of recovery where you can recover and work at the same time… bonus!

Elevate the legs

 Aim to keep your legs elevated for about 30 – 45 minutes in your day. A good time to do this is often whilst watching TV in the evenings. The point of this is to circulate/drain all the unwanted lactate within the legs, then allowing fresh, nutrient rich blood to replace this.

Have a sports massage before a big race

These are never the most ‘exciting’ massages and can often be very painful, but they are usually worth it. A pre-race, deep tissue sports massage wakes the legs up and rejuvenates the muscles.

Ensure you go for one about 4-5 days before a big event. Be careful not to go too close to race day as the soreness from the sports massage can stay in your legs for a couple of days. Anything from 4 days before the event can be a deep tissue sports massage, anything closer should just be a light massage.

Massage guns are also very popular. They’re a great way to lose up tight areas too.

Keep the recovery days easy

Recovery days should always feel easy. A great way to train is one hard day followed by one recovery day. Often I find that my legs feel fresher if I do a light jog rather than completely rest. However, this isn’t the case for everyone.

This concept took me ages to learn and is easier said than done. When getting fitter, I often found I would get bored on easy runs and time would go slowly and I was worried people would see this slow pace on Strava. Since getting over this fear, it’s been onwards, upwards and progress all the way.

It’s also important to listen to your body. If you have a big session planned, but you’re fatigued and your body is screaming for recovery then it’s best to listen and skip the session. This is not always the easiest thing to do and it takes a lot of discipline, especially if you’ve mentally prepared for the session and feel guilty for missing it. But there are times when you just need to listen to your body.

Ice Bath and cooling muscles

Ice baths are definitely not the most comfortable thing to do after a tough session, but shocking the muscles by jumping into an ice bath helps improve recovery by reducing the inflation. The cold constricts the muscles, flushing away the waste and unwanted fluids when they open up again.

I once took part in the crazy race called the ‘Kosmos 3 in 1’ where you run a marathon in the morning, a half marathon at lunch and a 10k in the evening – an absolutely brutal race. Ice baths and a freezing cold swimming pool definitely did the trick and was the thing that helped most to ensure you’re recovered by the time the next race starts.

I hope these recovery tips can help you – it’s all these bits in and around training that all add up at the end of the day, onwards and upwards!

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Story Credit: https://www.runnersworld.com/recovery/ 

MARATHON TRAINING TIPS

FITNESS

Looking to maximize your marathon training? Here’s are some tips to make your 26.2 mile journey a healthy and happy one.

Training for a marathon involves adapting your body to the demands of 26.2 miles of running. To get it right, you need to increase your cardiovascular fitness and endurance, as well as your ability to conserve and manage energy during the race. All this needs to be done while respecting your recovery so you don’t burn out.

What’s the best training plan?

The marathon is a long way, and your training needs to reflect that. Variety of training is important, as is making sure you have a training plan that prepares you specifically for the marathon, but for most runners, getting out the door and running at an easy and steady effort, with a good frequency and consistency, is what will get you ready. The most effective training plan is one you can stick to and enjoy. It is far better to get in four to five runs, week in, week out, than six runs one week and nothing the next.

Go long, but not too long

While it is important to have banked good time on feet, if you go too far in your long runs, you’ll struggle to recover and then you will start your marathon already tired. Three hours to 3:15 is as long as your longest run needs to be and, for many, 2:30-2:45 is enough, three to four weeks out from race day. Any more than that and you risk not recovering in time. For more tips on the long run, click here.

Spread the load

But if you’re limiting the length or duration of your longest run, how can you be confident of handling the distance? The long run is critical, but your overall volume of training is even more important. Four to five runs a week is a good target, while any additional cross-training will boost your fitness. Consider a midweek run that also builds in volume, up to 75-90 minutes, to supplement your weekend long run.

Practice close to race pace

Easy running is important as you build up your training volume. But as you get close to your marathon, there’s a benefit in doing some of your long runs closer to race pace rather than the typically recommended 60-75 seconds a mile slower. In the final eight to 10 weeks

of your schedule, try long runs at a steadier pace, averaging 15-30 seconds a mile slower than your goal race pace.

Pace yourself

When the gun goes, you need to know what pace you’ll be running. Adding marathon-pace sections to the end of some long runs is a great mental and physical stimulus. A good peak long run might be 2:45-3:00, including four sets of 20 minutes at goal marathon pace, with five-minute recoveries.

There are a few ways to estimate your marathon time based on your performances across other distances. Multiplying your 10K PB by five, then subtracting 10 minutes, is one option; doubling your half-marathon time and adding 10-20 minutes or working out 105-108 per cent of your half-marathon time also work. Or you add a recent performance in another distance into a race time predictor like this.

Stress your system

The marathon is a game of energy preservation. Much of what you are aiming to achieve with training is teaching the body to be good at using fuel. One way you can do this is with sessions that vary efforts between predominately using stored fats or carbohydrate. Try this: embedded in a 75-90 minute run, alternate between three to five minutes at around 10K race pace and three to five minutes at, or just slower than, marathon pace, with no rest. Start with 30 minutes of this and aim to build up to around 60 minutes as the weeks progress.

Cross-train

Running is high-impact. In recent years, we have seen great examples of elite athletes performing at the highest level while including lots of non-running training. Time spent on a bike or elliptical trainer, or even aqua-jogging, can be hugely effective in developing your fitness. Convert your running sessions to time and perceived effort and they can be conducted as cross-training, which increases your training volume while minimizing injury risk.

Hit the hills

Hill training can be a great way of doing ‘speedwork in disguise’, as you’ll very quickly see your heart rate jumping up while also developing more strength in your glutes, hamstrings and quads. Challenge yourself by taking one of your midweek runs over a hilly route and working stretches of uphill at a strong sustained effort, where you stay tall and light on your feet, and drive your arms strongly.

Train your gut

Fueling on the run is a good way to ensure you get to the final 10km of the marathon feeling strong and ready to hold your pace. But you need to practice your race-day fueling strategy. Gels help to get energy quickly into your body on the run; sip your gel gradually over three to four minutes, and target one gel every 30 minutes or so during the race. If you struggle with gels, ensure you try a range of other options well in advance of your taper.

Work on your strength

Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. Strength training is all too often neglected by runners, even though it can boost performance. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.

LIFESTYLE

Your body gets fitter through stress and recovery. You need to work your body hard and go beyond your current comfort zones to build fitness, but it’s not until you recover that all of the beneficial adaptations take place. So, managing your lifestyle is key to a successful marathon campaign. Paula Radcliffe has some great tips on how to make small changes.

Monitor your health and energy

Your marathon training doesn’t just sit in isolation. Your work, family and social life will affect your ability to train and recover well. Keep an eye out for the warning signs of ‘under-recovery’. You can monitor your day-to-day training readiness with a HRV [heart-rate variability] app, and watch for inconsistent sleep, regular small colds or niggles, or a loss of motivation. Be prepared to change your plan around busy periods and work or family-life stresses.

Sleep yourself fitter

A critical element of adaptation is getting enough recovery and sleep. We have all heard of the magical ‘eight hours’ but, in truth, the quality and continuity of your sleep is just as important. Create a cool, calm and dark environment to sleep in, try to avoid using your phone in the final 60 minutes before bed and aim for a consistent sleep and wake-up time.

Freshen up

Constantly pushing a little harder each week will often result in your peaking too early, or getting overtrained or injured. Break your training down into smaller chunks – this can help you manage the balance between work and recovery. Every three to four weeks, include a lighter week of training (also known as a recovery or ‘down’ week), cutting back your volumes by about a third to allow your body a bit more adaptation time. Respect your rest days and recovery weeks – your body will reward you.

Eat for energy

Good nutrition will see you hitting your runs feeling more motivated and energized, but will also help you to adapt to the training more effectively. A balanced diet, with plenty of fresh fruit and vegetables, and including whole-food groups, should be a starting point to fuel your training and your recovery. Aim for 4g of carbohydrate per kilogram of body weight on days before your key hard sessions or long runs. After your sessions, take on food or a shake with a 3:1 ratio of carbs to protein within a 20-40-minute window of finishing.

Enjoy yourself!

Running is something we choose to do – no one forces us to enter a marathon. You learn a lot about yourself through the course of marathon training, so enjoy the process. Stay social – the joy of running with others has been limited in the last year. Sharing some long runs with other runners can make all the difference.

MINDSET

The marathon involves a leap of faith. The fact that few runners will cover the distance in training before race day means the mental side of training becomes even more important. There are a variety of methods you can deploy to cope with the mental demands of a marathon.

Respect, don’t fear

Don’t fear the marathon. This can lead you to make poor decisions and to try to progress too far, too fast, too soon. Your goal is to arrive at race day healthy and energized, so respect the distance, but recognize it is achievable. Build your training in gradual increments and set small training goals, lifestyle goals and strength goals for each three-week block. The more goals you hit, the more the marathon will start to feel possible.

Focus on the positives

Marathon training is a journey and progress is not always smooth and linear. There will be workouts that don’t go to plan, races where you don’t feel great and runs that you need to miss or reschedule. As the weeks go by, make sure you focus on positive outcomes – it’s about what you do complete, not what you don’t. Keep a training diary and note down two or three positives every week, runs that went well, conditioning you completed or an improvement in your nutrition. If something hasn’t worked, note what you learned from that experience and make changes.

Rehearse race day

Feeling psychologically primed and ready is a key weapon in your armory. Race day should feel familiar; this will allow you to stay calm and focused. Aim to mimic your planned race-day routine in a couple of your key long runs – run at the time the race starts, wear your race-day kit and have your planned race-day breakfast. If you can, aim to complete a race during your training (a half marathon is ideal), as this will get you used to running around other people and pacing sensibly.

Improve your mental skills

The marathon is a long race – your mind may wander and doubts may creep up on you as the miles go by. Use you training to build your toolkit of mental skills to use on race day. Practice different positive self-talk strategies in training – these could be focused on relaxation (‘breathe and relax your shoulders’), technique (‘keep your leg speed snappy’) or focus (‘pull in that vest in front’).

These are just a few of the many tips to make your marathon training a success.

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals. 

Story Credit: University of California San Francisco Health

How You Can Keep Training Hard After 50

FITNESS

No, age isn’t just a number. But it’s not a harbinger of gym doom, either. Tweak your training smartly, and even if you’re nowhere near 50, you’ll feel strong as the years go on (and on, and . . . on). Here’s your guide to eternal power.

We all know that staying in shape gets harder as you get older. But with more guys in their 50s hitting the Ironman, and other guys in their 50s and 60s looking like 20-somethings, you know your potential: You can stay in shape even as you age.

Your own muscle quest can continue past the half-century mark, and we’ve found the elder-statesmen trainers who can show you how. Maybe you can’t endure hypertrophy hell anymore—but you’re not headed for Jazzercise and speed-walking, either.

 

Step 1: Change Your Mindset

If you’re on the older side still approaching workouts as if you were in your 20s, you’re destined to fail. And if you’re young and already tired of tweaking joints and muscles, just you wait. Everyone can gain from making these four mental adjustments.

 

Dumbbells Are Your Friend

Barbell lifting is the gym gold standard, but it restricts your limbs from moving comfortably. (It’s overrated in your youth, too.). As you age, consider ditching the barbell presses for dumbbell presses, for example, since, as Krahn says, your connective tissues are losing elasticity.

 

Embrace Bodybuilding Moves

Total-body moves (think cleans and squats) are CrossFit mainstays, but bodybuilding-style isolation exercises like biceps curls should also be in your workouts. You’ll recover from these exercises more quickly than heavy lifts, allowing you to train more often. Do them twice a week.

 

Work Hard, Recover Harder

Your body can still recover from brutal workouts—with a little extra TLC. So double down on recovery time. Trainer Bobby Maximus, 42, author of the book Maximus Body, hits the spa more than the gym. Do the same. For every half hour in the gym, spend an hour foam rolling or doing easy yoga.

 

Step 2: Identify the Real Enemy

The biggest threat to staying fit comes from inside your body. Sarcopenia, the age-related loss of skeletal muscle mass, erases 3 percent to 8 percent of your muscle mass each decade starting in your 30s. But you can fight back.

 

Build Power

You don’t beat sarcopenia just by lifting weights to build strength, says Brad Schoenfeld, Ph.D., a veteran muscle researcher. You need to build a unique brand of strength: power.

 

Classic strength is your ability to lift, say, 20 pounds. Power is your ability to lift that same weight quickly. Build power training into your workouts twice weekly, using lighter weights for your exercises. Do 3 sets of 6 reps, taking 2 seconds to lower the weight and no more than 1 second to accelerate it upward.

 

Eat for Muscle

Training breaks down your muscles, so you need protein to rebuild. Skip that and your muscles never fully recover.

 

Step 3: Love the Little Things

The big, badass exercises (power cleans!) are fun, but it’s the little ones with nerdy names that keep you healthy.

 

Elevated Hip Bridge Hold

Strengthen your hamstrings, which come into play whenever you pick up a box. Lie with your back on the ground, heels on a chair, toes pointed toward the ceiling, knees slightly bent. Tighten your core, dig your heels into the chair, and raise your hips as high as possible, or until your hips are in line with your knees and shoulders. Hold for 20 to 30 seconds, squeezing your hamstrings. That’s 1 rep; do 5 .

 

Pallof Press

Meet your weapon against lower-back pain. Anchor a resistance band to a post just below shoulder height. Grasp the band with both hands, arms near your chest; turn so your left shoulder faces the anchor point; and step away until the band is tight. This is the start. Tighten your core and straighten your arms in front of you; hold for 2 seconds. Return to the start. That’s 1 rep; do 3 sets of 12 to 15 per side.

 

Resistance Band Pull-Apart

Midback strength will protect your shoulders long-term. Stand holding a light resistance band in both hands, arms in front of you, core tight, palms facing each other, just a slight bend in your elbows. Keeping your arms parallel to the ground, rotate your arms wide, pulling the band apart, squeezing your shoulder blades. Pause, then return to the start. That’s 1 rep; do 3 sets of 15.

 

Step 4: Make Better Moves (& Fix the Bad Ones)

Newsflash: Your body doesn’t care that you can pull off Instagram’s wildest exercise hits (and your happy-hour buddies don’t, either). Build muscle and stay healthy by relying on safe movements—and modifying some riskier ones, too.

 

3 Moves to Love

Romanian Deadlift

Not everyone has the hip mobility to deadlift from the ground. Romanian deadlifts help. Start standing, holding weight at your hips, then slowly lower your torso and push your butt back.

 

Floor Press

This offers the same chest-development upside as dumbbell and barbell bench presses while delivering greater protection for your shoulders.

 

Hollow Hold

This gymnastics staple has you lying on your back, lower back pressed into the ground, legs and shoulder blades off the ground. That builds all-around core strength.

 

3 Moves to Tweak

Max-Height Box Jump

Box jumps develop lower-body explosiveness, but set the box 10 inches lower than your max.

 

Wide-Grip Pullup

Opt for neutral-grip pullups instead, with hands slightly wider than shoulder width, protecting your shoulders from long-term injury.

 

Barbell and Dumbbell Military Press

Most lifters lack the shoulder mobility to press overhead. Opt for land-mine presses instead, allowing your arms to move slightly in front of your torso.

 

Story Credit: https://www.menshealth.com/fitness/a35091902/men-over-50-workout-tips/

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

 

10 Exercises to Elevate Your Golf Game

10 Exercises to Elevate Your Golf Game
FITNESS

Depending on the era, most casual golfers from the 1970s and 1980s would not equate fitness with improving or elevating their golf game.

However, if you talk to anyone from the late 1990s are early 2000s, this all changed when Tiger Woods hit the scene. He was an athlete playing golf and he aggressively worked on his body to make himself a better player. He changed the game. 

Fast forward to the present day and professional golfers of all levels now have rigorous workout schedules and college golf teams all have strength & conditioning coaches. Professional golfers such as Rory McIlroy, Brooks Koepka, Dustin Johnson, and Justin Thomas just to name a few are all athletes that have spent time in the gym to improve their ability to compete at the highest level on the course.

If working out can help them, it can certainly help you improve your game. The key is getting stronger by adding speed, increasing stability and flexibility. We break down some of the best exercises that will help loosen your hips, stabilize your shoulders, and help you build power and strength in your golf swing. 

1. Lunges With Rotation

We recommend you use a small medicine ball (heavy ball) to perform this exercise. Stand with your feet together, holding the ball close to your chest. Lunge your right foot forward, with your left knee bending towards the ground. Hold this position and rotate arms, balls, and torso to the right. Rotate back to center and return to the starting position. Alternate legs and perform 20 times.

This golf exercise will help you improve your balance, swing rotation, and strength.

2. Alternate Lateral Jump

A critical exercise for any golf workout, alternate Lateral Jumps will help you develop lower body power that you can leverage for more distance.

Simply put, this is jumping back and forth from side-to-side, but to get the most value from this golf exercise you need to focus on your technique. You want this to be an explosive move. It’s important that you load up for each jump, activating the muscles in your lower body. You don’t need to jump an extreme distance back and forth, but you do want a consistent motion back-and-forth, side-to-side.

3. Medicine Ball Core Rotations

Also known as “Russian Twists”, Medicine Ball Core Rotations are great for your core and for teaching your body to properly rotate with balance.

Start by sitting on the ground with your knees bent and the medicine balls against your chest. Lean back slowly until you are balanced on your butt and your feet are slightly off the ground. While holding the ball close, quickly rotate back and forth, trying to keep your feet off the ground.

4. Split Squat

The split squat exercise is designed to build up leg strength and improve your swing speed. An additional benefit will be improved balance.

While not required, we recommend you leverage a bar for this golf exercise and that you hold it behind your head, resting on your shoulders. You will start in a standing position with your feet together. With one leg, take a large step forward. Now lunge down, with your front knee in front of your front foot, and your back knee will almost touch the ground. Make sure during your squat that your head stays up and you are looking forward. Hold this position for a few seconds before coming out of your lunge. Repeat 10 times. As you get more advanced, you can add weight to the bar you are resting on your shoulders.

5. Sword Draws

The Sword Draw golf exercise will help you with external shoulder rotation and can even assist you in keeping your golf swing on plane.

To perform this part of your golf workout, you will need a dumbbell. Pick the correct weight based on your physical condition. Stand with your feet as far apart as your normal golf stance. Hold the dumbbell in your right hand near your left hip with your palm facing your body and your thumb pointing towards your left hip. Keeping your arm straight, rotate your shoulder, and lift the weight above your head and to the right. When you complete this motion, your thumb should be pointing behind you. We recommend multiple sets of 15 and you can increase the weight of the dumbbell over time.

6. Hip Drops

You may not have given it much thought, but lack of internal hip rotation can cause significant issues in your golf swing. The Hip Drop golf exercise will help you improve this part of your body. This is also a great pre-round stretch.

Sit on the ground, with your legs spread far apart, your feet flat on the ground, and your knees up. Place your hands on the ground behind you. One leg at a time, rotate your knee in and move it as close to the ground as you can. You should feel a nice stretch in your hip. Complete a comfortable number of reps on with each leg.

7. Dumbbell Bench Press

The one-handed Dumbbell Bench Press allows you to strengthen your upper body while also working on core stabilization. A great 2-for-1 golf exercise.

You should lie on a weight lifting bench or the floor with an appropriate weight dumbbell in one hand. Simply perform a bench press with this one arm. Do 3 sets of 10 and then switch arms.

8. Single Leg Deadlift

The Single Leg Deadlift golf exercise will strengthen your lower back, hamstrings, and glutes. Performing these on a regular basis will not only help your swing, but they will also protect your back from future injuries.

Start in a standing position with your feet together and a dumbbell in each hand. The dumbbells should be hanging down in front of your thighs. Bow forward, letting one leg kick back behind you. Keeping your back straight, lower down until the dumbbells get as close to the floor as possible. Return back to your starting position. Try to do 3 sets of 10 on both legs, and you can increase the weight over time. It is more important to do these with good technique than adding a bunch of weight.

9. Pelvic Tilt

Every time you swing a golf club you put pressure on your lower back and pelvis muscles. If not properly managed, these areas can become tender and sore. The Pelvic Tilt is a simple golf exercise to help your pelvic and lower back.

Lie on your back with your feet flat on the floor and your knees bent. Place your hands behind your head (this position is similar to the starting position of a Sit Up). Tighten your abs, buttocks, and thighs to press the small of your back against the floor. Perform 10 reps and try to increase this number as you continue your golf workouts.

10. Squat With Medicine Ball Rotations

This is a great full body exercise that will improve your core and work on your balance. You’ll need a medicine ball and you should pick the most appropriate weight for you.

Start in a standing position, with the medicine ball on the ground, next to your right foot. Squat down low and grab the ball with both hands. In one motion, stand up and lift the ball to the left of your hand, with your arms fully extended. Squat down to return the ball to its original position. Do as many reps as you are comfortable performing and make sure you do both sides.

To customize programming and help improve the strength, stability, and flexibility, consult with one of our Personal Trainers in club and complete your Game Plan Session.

Story Credit: Allen Panuncio – Canadian Professional Golf Association, Senior Instructor, Richmond Hill Golf Club

Stretch and Strengthen Your Way Out of Lower Back Pain

FITNESS

Everybody’s back hurts. Well, almost everybody. Nearly 80 percent of the population will suffer from lower back pain at some point in their life.

Whether it’s dull and achy, sharp and shooting, or tight and stiff, discomfort on your backside is no picnic. But the good news is there are easy ways to strengthen your muscles and kiss back pain goodbye.

A combination of both strengthening and stretching exercises for the lower back can help stabilize the lower spine and support the upper body. Stretching the back muscles after completing a back-strengthening routine can help prevent muscle soreness and injury. It may also provide additional benefits, such as improving range of motion and flexibility.

 

Strengthening Exercises

Glute bridge

The glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks. This muscle engages when a person extends their hips, such as when they stand up out of a squat. It also helps with both external rotation, which is when the knee and hip open away from the body, and abduction, which is when the leg lifts away from the body.

The glutes help stabilize the lower back by acting as both a stabilizer and a mobilizer. Strong glutes can stabilize and support the lower back and hips, and they can also help stabilize the knees when they are extended.

To perform follow these steps:

Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. Place the arms down by the sides of the body with the palms of the hands facing downward.

Step 2: Tighten the abdominal muscles and squeeze the gluteal muscles.

Step 3: Lift the pelvis off the floor. Continue to lift so that the body forms a straight line through the shoulder, hip, and knee.

Step 4: Hold the position for at least 2 seconds.

Step 5: Slowly return to the start position.

Step 6: Repeat the steps above 10–15 times.

 

Bird-dog

 The bird-dog works the gluteal muscles. It also exercises the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects.

To perform follow these steps:

Step 1: Begin the exercise on the hands and knees with the shoulders directly over the hands and the hips directly over the knees.

Step 2: Tense the abdominal muscles and stretch the right arm straight out in front of the body.

Step 3: Hold the position while staying balanced.

Step 4: Slowly lift the left leg and extend it straight out behind the body.

Step 5: Hold the position for 15 seconds.

Step 6: Slowly return to the starting position and repeat on the opposite side.

Step 7: Repeat 5 times.

 

Plank

The plank exercise primarily works the abdominals, but it also engages the arms, shoulders, hip flexors, and feet, making it a good full-body stability exercise. This position may also activate the back extensor muscles and the quadratus lumborum, which is the deepest back muscle. It extends from the lowest rib to the pelvic bone.

To perform follow these steps:

Step 1: Lie on the stomach with the forearms against the floor and the elbows directly in line with the shoulders.

Step 2: Tighten the abdominal and gluteal muscles.

Step 3: Lift the hips and both knees off the floor.

Step 4: Hold the position for 10–30 seconds without allowing the pelvis to sag toward the floor.

Step 5: Slowly return to the start position and then repeat 5 times.

 

Side plank

The side plank is a modified version of the plank that works the quadratus lumborum as well as the gluteus medius and tensor fascia lata (TFL). These muscles are important for hip stability.

To perform follow these steps:

Step 1: Lie on the right side of the body with the right leg slightly bent and the left leg straight with the foot on the floor. Ensure that the right arm is directly beneath the right shoulder with the forearm extended out in front.

Step 2: Tightening the abdominal muscles, lift the right hip off the floor.

Step 3: Lift the right knee off the floor to straighten the right leg and stack the feet on top of each other.

Step 4: Keeping the body straight, hold the position for 10–30 seconds.

Step 5: Slowly return to the start position and repeat on the other side.

Step 6: Repeat the steps above 5 times.

 

Abdominal crunches

 Abdominal crunches help develop a strong core that provides better spinal support and hip alignment.

To perform follow these steps:

Step 1: Lie with the back flat against the floor, the knees bent, and the feet flat and hip-width apart.

Step 2: Cross the hands over the chest or reach along the sides of the body toward the feet.

Step 3: Tighten the abdominal muscles and lift the head and shoulder blades off the floor while exhaling.

Step 4: Lower to the starting position.

Step 5: Repeat the above exercise 10–15 times.

 

Stretching exercises

 Knee-to-chest stretches

 Knee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain.

To perform follow these steps:

Step 1: Lie on the back with both legs flat against the floor.

Step 2: Lift the right leg, bending the knee toward the chest.

Step 3: Use both hands to pull the right knee toward the chest.

Step 4: Hold the right knee against the chest for several seconds.

Step 5: Return to the starting position.

Step 6: Repeat with the left leg and then return to the starting position.

 

Kneeling back stretch

 The kneeling back extension can help stretch the lower back muscles, easing pain and tension in these areas.

To perform follow these steps:

Step 1: Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.

Step 2: Round the back, pulling the bellybutton up toward the spine and tilting the lower back toward the floor.

Step 3: Hold the position for 5 seconds.

Step 4: Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front.

Step 5: Hold the position for 5 seconds.

Step 6: Rock gently back up to the starting position. Repeat 10–15 times.

 

Modified seated side straddle

 The seated side straddle exercise stretches the hamstring, the abductors, and the extensor muscles in the middle and lower back. The seated side straddle requires a person to follow these steps:

To perform follow these steps:

Step 1: Sit with both legs flat against the floor and extended out in front of the body. The feet should be far enough apart that the legs form a “V” shape.

Step 2: Bend the left leg, bringing the left foot up to touch the right knee and letting the left knee fall out away from the body.

Step 3: Keeping the back straight, bend from the hips and reach forward toward the toes of the right foot.

Step 4: Slowly round the spine, bringing the hands toward the right ankle or shin while lowering the head as close as possible to the right knee.

Step 5: Hold the position for 30 seconds, then relax for 30 seconds. Repeat on the other side.

Step 6: Perform 5–6 repetitions.

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

 Story Credit: Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859)