One of the more common topics in the fitness industry over the past several years is the debate over performing sit-ups or crunches.  In recent years, the use of the crunch has been somewhat more favorable to the full sit-up because of concerns with low back strain/pain, but a full-sit up does have its place.

It is true that a full sit up has the tendancy to place more stress on your back, but it may provide a more complete range of motion exercise for athletes who participate in running, jumping, and throwing sports. A full sit-up not only requires the use of abdominals, but also places demand on the hip flexors.  The hip flexors attach to the lower back and the pelvis.  When the hip flexors contract, they add pressure to the lower back, but this is a normal biomechanical process.  The problem occurs when the lower back is irritated or injured because extra pressure from the hip flexors may increase discomfort.

Here is where crunches come in.  For those exercisers who have poor flexibility, bad posture or alignment, weak abdominal muscles, weak back muscles, a previous injury to the back, or poor exercise technique, the crunch may be a better option.  The risk of injury may simply outweigh any benefit of the sit-up.  Crunches work the abdominal muscles really well without putting too much compression on the joints of the lumbar spine, but also have a flaw.  To gain the most out of a simple crunch, add a stability ball into the equation to ensure that you are performing the crunch through its entire range of motion.  When performed correctly, they isolate your abdominal muscles without adding pressure to your low back and hip flexors.

“Functional Training”  Perhaps you have heard that buzzword before.  It is a phrase used quite often in the fitness industry.  It sounds professional and the basis for the functional training concept actually has quite a bit of research to back the use of it in training programs up.  By definition, functional training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individuals activities of daily living are easier to perform.  This could include the daily activities of a senior client or the physical demands of a professional athlete.  Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater “transfer effect” on improving an individual’s ability to rise from a sofa than knee extensions.

All too often, personal trainers attempt to get too crafty and too functional and design programs that greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur.  This ends up making the program instantly less functional.  An exercise program cannot be functional if injury is the outcome.  As a personal trainer, it is important to keep sight of what the desired outcome or physical improvement is of a given program.  Progress should be tracked and intensity/duration should slowly be increased. Lastly, avoid unnecessary movements that either do not correlate with the outcome or are beyond the physical capabilities of the individual.

A question that comes across quite frequently is “What is the appropriate/required volume of exercise that I should be getting weekly?” The answer to this question could be somewhat different per individual, but generally speaking MOST DAYS should include at least one hour of activity. The level of activity is, of course, subject to the individual goals, abilities, and limitations of the person.

As a personal trainer, I am intrigued by such questions and enjoy taking a bit if time to explore the topic a bit further. First off, I do realize that everyone has busy lives- children, jobs, hobbies, houses, etc, etc. The first adjustment to be made is your mindset. Your health and fitness level should be placed as one of your top priorities. So many other aspects of your life become easier, more enjoyable, and more efficient with an improved fitness level.

So…. With that said, there are 168 hours in a week. Let’s be generous and use 8 hours of sleep per night and 10 hours of work per day. That is 106 hours, leaving us with 62 more hours per week. Looking at it this way, you would think that you could afford to spend 6 or 7 of these 62 hours participating in exercise.

This is vital to your health, longevity, and well- being. Take a stand against your hectic schedule and make time to better yourself!

For the longest time, exercise was considered inappropriate for Arthritis sufferers.  Research now tells us that regular exercise is vital to reducing joint pain and stiffness, building strong muscles around the joints, and increasing flexibility and endurance.  It can also help promote overall health and fitness by giving you more energy, helping you sleep better, controlling your weight, decreasing depression, and giving you more self-esteem. Furthermore, exercise can help stave off other health problems such as osteoporosis and heart disease. 

A qualified personal trainer can assist in designing a fitness program that eases Arthritis clients into a routine.  Working on developing a larger range of motion and devoting a great deal of time to flexibility and the warm up are essential aspects of such a program.  

The bad news- Arthritis is not going away.  The good news- It can be well managed with appropriate exercise and lead to a much more productive and enjoyable life.  Sufferers of arthritis should take a proactive stand at improving their fitness level and the ease of daily life activities.

As personal trainer, we all too often witness our clients “crashing” in the middle of their workouts.  Very frequently, this is due to an inefficient diet, specifically prior to the workout.  There is an overload of information out there from coaches, personal trainers, media, etc about this topic.  The information provided in in this article is based on current nutrition research and strong empirical data.  Conforming to these guidelines will ensure sufficient energy, prevent fatigue, and aid in cardiovascular and muscle work.

A pre-exercise snack should be eaten with plenty of water and is full of nutritious and wholesome foods.  You should also look for high-carbohydrate, low-fat foods, whole grains, and high-fiber foods and to consume this meal approximately 1 hour prior to exercise.  Some examples are:

- Breads

- Cereals

- Muffins

- Yogurt

- Oatmeal

- Beans

- Crackers

- Pasta

Make sure to avoid high-fat protein sources as they take longer to empty from the stomach and may contribute to nausea or fatigue.  Also, try to eat familiar foods prior to exercise bouts and competitions.  Only use energy bars and protein shakes as secondary alternatives to whole foods as they are generally less digestable.  If you have any more specific questions as to how a pre-workout meal could be a bit more customized to you, make sure to get in contact with a Registered Dietician.