Power and strength this week. Warm up with 50% of your maximum weight then do:
Front squat 3-3-3-3-3 reps at 90% of 1 rm with 2 mins betwen sets
Record results
Friday Review - Guest post: Concept 2 Rowing Machine Review by Chris Beardsley
,
Labels:
Friday review
Concept 2 Rowing Machine Product Review
There are generally two types of people who use the cardiovascular equipment in commercial gyms. There are people who love the Concept 2 rowing machine and there are people who just haven't tried it yet.
Yes, it really is that good.
***
My experience with Concept 2 rowing
I was introduced to the Concept 2 rowing machine at university. I went to a university that was on a river that permitted rowing and there were plenty of teams to choose from. Pretty much everyone I knew had a go on the river at some point.
Because of the rowing tradition, the university gym stocked up on the equipment to support the teams. Since the Concept 2 rowing machine was regarded as the best way of doing rowing training short of actually being on the water itself, we had plenty of them. So when you went to the gym, that tended to be one of the few bits of kit you could always get on, even at busy times.
After leaving university, I discovered that the Concept 2 was so popular that there is actually a whole sport dedicated to it. Yes, there is actually a sport called "indoor rowing" in which you compete individually against other rowers, often at the same time, rowing against the clock.
The most famous of these events in the UK is the British Indoor Rowing Championships, or BIRC for short, but there are quite a few other big ones around the world, as well as smaller local ones. What's more, you can even measure your progress against other people online by submitting your times to a database. There's motivation...
Maybe it's just me but I can't see anyone getting that excited about a treadmill...
When I finally stopped going to a commercial gym and began training at home, the only thing I missed was the Concept 2. I lasted about three years before I cracked. Two weeks ago, I saw that someone was selling one second-hand locally and I dashed over there and snapped it up before anyone else could get a look in.
I've been on it every other day since then and it's as if I never stopped.
***
The technical details
OK, I'm kidding, the details aren't really that technical.
Basically, the Concept 2 rowing machine is an 8 feet long metal girder with a flywheel at one end. You sit on a plastic seat that slides up and down the girder.
To drive the flywheel, you put your feet into stirrups that are about three quarters of the way down the girder. You then drive backwards, holding a handle that is attached to a chain that drives the flywheel (just like an old petrol lawn mower). The seat slides back with you. Then, you slide back to the drive position and start again.
Most models, even the older ones, come with a great console that gives plenty of useful information. At the bare minimum, you have the 500m split time, elapsed time and distance travelled.
You can set the console to count down in metres or minutes. So you could do 5,000m and see how quickly you can do it, or you could row for exactly 10 minutes and see how many metres you can do in the time. I prefer to set metres for long distance work and time for intervals.
***
It's fairly easy to learn
If you've ever rowed, it's second nature. If you haven't then you might need to watch someone who actually knows what they are doing. In my experience, when someone sees it done properly, they find it fairly easy to learn. When they try and figure it out themselves, it can be a bit messy.
***
Comparison to other rowing machines
There simply is no comparison to other rowing machines. Before Concept 2, rowing machines were clanky, squeaky and had a horrible jerky motion. Now, every other rowing machine is a copy of the Concept 2.
However, they don't have the build quality, they don't have the smooth flywheel, they don't have the well-calibrated and user-friendly console, and you sure as hell can't compete against thousands of people worldwide on them...
***
A sample interval routine
I trained briefly for the BIRC a couple of years ago, which is a 2,000m race that lasts around 7 minutes. The standard training recommendation is standard periodisation, where you begin with long distance work and gradually reduce the distances rowed and increase the speed over a period of several months until you are just doing short, sharp intervals before your final taper and then the race.
didn't really have time for that, so I just did the short, sharp intervals and banked on having an endurance base already from my swimming training. As a by-product, I got pretty fit very quickly and fat just melted off.
My intervals were done three times a week, Mon / Weds / Fri. I was using the gym in my lunch hour at work.
• Mon - 3 x 1,000m on 3:30s
• Tues - 12 x 1min on 1min
• Fri - 6 x 500m on 1:45s
If I were just doing those for body composition work, I would probably just do two sessions a week and just do the shorter intervals, because the 3 x 1,000m is brutal to try and recover from. That way, I could do two sessions of heavy lifting as well.
***
It's good for you
Aside from being cardiovascular exercise, rowing is really good for you in other ways.
Assuming you have a typical Western desk job, you'll find that the rowing machine helps to correct your poor, stooped posture. It pulls your shoulders back and down and lifts your chest up. It also encourages good core stability and strength in your midsection. You'll find new mobility in your shoulders that you didn't think you had.
You'll also develop good postural muscles, which have been atrophying as you've been slumped at your desk. Your glutes, hamstrings, middle and lower traps and rhomboids all get worked by rowing. These will keep your posture better during the day and make you look younger, longer.
And since good posture means better mood and self-esteem, you could even argue that a Concept 2 will make you happy, which is not something many possessions can do...
***
Treadmills and bikes are less good for you
What's more, while a rowing machine is good for your posture, treadmills and bicycles are less helpful.
Most people can see fairly quickly that a bicycle is poor for overall muscular balance, because it is clearly very quadriceps-dominant and the hamstrings and glutes do very little. This means that a cyclist can develop knee pain because the over-active quadriceps pull the knee inwards and the glutes and hamstrings aren't strong enough to resist.
Treadmills are actually just as bad. Running in general is quite quadriceps-dominant anyway. However, running on a treadmill is much worse because the assistance given by the moving band pulls the leg back, which means that the hamstrings and glutes do almost no work at all. Again, this can lead to muscular imbalances and knee pain as the knee starts to be pulled inwards by the strong quadriceps muscles.
This is ironic, as most people start running on a treadmill because their knees hurt when running outside. The rationale being that running on a treadmill is more shock-absorbent. A better solution might be to find a softer surface to run on.
Or even better, you could start rowing instead...
***
It's expensive but there is a great second-hand market
The only drawback of the Concept 2 (apart from it being 8 feet long) is that they are quite expensive. I think the current RRP is around£1,300.
However, you have to bear in mind that you are getting a commercial grade machine. The Concept 2 rowing machine that you buy for home use is the same as the machine the big commercial gyms buy. If you compare this to treadmills, for example, a commercial treadmill might be £5,000 but a home gym model might be £1,500. Bikes are much cheaper and you can get a good spinning bike for around £400 - £600.
However, because the Concept 2 is a commercial grade machine, you can buy second-hand with some confidence. A decent quality machine will still be £600 - £700 but it will be perfectly usable (unless previously owned by a rowing club or commercial gym). There are also plenty of enthusiast's forums where they are for sale.
Conclusion
The Concept 2 is the best in its class. Rowing is great cardiovascular exercise and it's really beneficial for your posture and core stability as well. You can get a Concept 2 second-hand at reasonable prices and because they are commercial grade machines, they will still be in good nick. If you have a space that is 8 feet long by 3 feet wide in your house, you should get one. You won't regret it.
About the author
Chris Beardsley is a personal trainer based in East Leake, which is half-way between Loughborough and Nottingham, in the UK. He is the owner of East Leake Personal Training, a studio-based personal training service and fitness consultancy dedicated to helping people achieve their fitness and health goals. He also writes a daily blog at The Garage Gym Online, a resource for fitness professionals and strength training enthusiasts.
There are generally two types of people who use the cardiovascular equipment in commercial gyms. There are people who love the Concept 2 rowing machine and there are people who just haven't tried it yet.
Yes, it really is that good.
***
My experience with Concept 2 rowing
I was introduced to the Concept 2 rowing machine at university. I went to a university that was on a river that permitted rowing and there were plenty of teams to choose from. Pretty much everyone I knew had a go on the river at some point.
Because of the rowing tradition, the university gym stocked up on the equipment to support the teams. Since the Concept 2 rowing machine was regarded as the best way of doing rowing training short of actually being on the water itself, we had plenty of them. So when you went to the gym, that tended to be one of the few bits of kit you could always get on, even at busy times.
After leaving university, I discovered that the Concept 2 was so popular that there is actually a whole sport dedicated to it. Yes, there is actually a sport called "indoor rowing" in which you compete individually against other rowers, often at the same time, rowing against the clock.
The most famous of these events in the UK is the British Indoor Rowing Championships, or BIRC for short, but there are quite a few other big ones around the world, as well as smaller local ones. What's more, you can even measure your progress against other people online by submitting your times to a database. There's motivation...
Maybe it's just me but I can't see anyone getting that excited about a treadmill...
When I finally stopped going to a commercial gym and began training at home, the only thing I missed was the Concept 2. I lasted about three years before I cracked. Two weeks ago, I saw that someone was selling one second-hand locally and I dashed over there and snapped it up before anyone else could get a look in.
I've been on it every other day since then and it's as if I never stopped.
***
The technical details
OK, I'm kidding, the details aren't really that technical.
Basically, the Concept 2 rowing machine is an 8 feet long metal girder with a flywheel at one end. You sit on a plastic seat that slides up and down the girder.
To drive the flywheel, you put your feet into stirrups that are about three quarters of the way down the girder. You then drive backwards, holding a handle that is attached to a chain that drives the flywheel (just like an old petrol lawn mower). The seat slides back with you. Then, you slide back to the drive position and start again.
Most models, even the older ones, come with a great console that gives plenty of useful information. At the bare minimum, you have the 500m split time, elapsed time and distance travelled.
You can set the console to count down in metres or minutes. So you could do 5,000m and see how quickly you can do it, or you could row for exactly 10 minutes and see how many metres you can do in the time. I prefer to set metres for long distance work and time for intervals.
***
It's fairly easy to learn
If you've ever rowed, it's second nature. If you haven't then you might need to watch someone who actually knows what they are doing. In my experience, when someone sees it done properly, they find it fairly easy to learn. When they try and figure it out themselves, it can be a bit messy.
***
Comparison to other rowing machines
There simply is no comparison to other rowing machines. Before Concept 2, rowing machines were clanky, squeaky and had a horrible jerky motion. Now, every other rowing machine is a copy of the Concept 2.
However, they don't have the build quality, they don't have the smooth flywheel, they don't have the well-calibrated and user-friendly console, and you sure as hell can't compete against thousands of people worldwide on them...
***
A sample interval routine
I trained briefly for the BIRC a couple of years ago, which is a 2,000m race that lasts around 7 minutes. The standard training recommendation is standard periodisation, where you begin with long distance work and gradually reduce the distances rowed and increase the speed over a period of several months until you are just doing short, sharp intervals before your final taper and then the race.
didn't really have time for that, so I just did the short, sharp intervals and banked on having an endurance base already from my swimming training. As a by-product, I got pretty fit very quickly and fat just melted off.
My intervals were done three times a week, Mon / Weds / Fri. I was using the gym in my lunch hour at work.
• Mon - 3 x 1,000m on 3:30s
• Tues - 12 x 1min on 1min
• Fri - 6 x 500m on 1:45s
If I were just doing those for body composition work, I would probably just do two sessions a week and just do the shorter intervals, because the 3 x 1,000m is brutal to try and recover from. That way, I could do two sessions of heavy lifting as well.
***
It's good for you
Aside from being cardiovascular exercise, rowing is really good for you in other ways.
Assuming you have a typical Western desk job, you'll find that the rowing machine helps to correct your poor, stooped posture. It pulls your shoulders back and down and lifts your chest up. It also encourages good core stability and strength in your midsection. You'll find new mobility in your shoulders that you didn't think you had.
You'll also develop good postural muscles, which have been atrophying as you've been slumped at your desk. Your glutes, hamstrings, middle and lower traps and rhomboids all get worked by rowing. These will keep your posture better during the day and make you look younger, longer.
And since good posture means better mood and self-esteem, you could even argue that a Concept 2 will make you happy, which is not something many possessions can do...
***
Treadmills and bikes are less good for you
What's more, while a rowing machine is good for your posture, treadmills and bicycles are less helpful.
Most people can see fairly quickly that a bicycle is poor for overall muscular balance, because it is clearly very quadriceps-dominant and the hamstrings and glutes do very little. This means that a cyclist can develop knee pain because the over-active quadriceps pull the knee inwards and the glutes and hamstrings aren't strong enough to resist.
Treadmills are actually just as bad. Running in general is quite quadriceps-dominant anyway. However, running on a treadmill is much worse because the assistance given by the moving band pulls the leg back, which means that the hamstrings and glutes do almost no work at all. Again, this can lead to muscular imbalances and knee pain as the knee starts to be pulled inwards by the strong quadriceps muscles.
This is ironic, as most people start running on a treadmill because their knees hurt when running outside. The rationale being that running on a treadmill is more shock-absorbent. A better solution might be to find a softer surface to run on.
Or even better, you could start rowing instead...
***
It's expensive but there is a great second-hand market
The only drawback of the Concept 2 (apart from it being 8 feet long) is that they are quite expensive. I think the current RRP is around£1,300.
However, you have to bear in mind that you are getting a commercial grade machine. The Concept 2 rowing machine that you buy for home use is the same as the machine the big commercial gyms buy. If you compare this to treadmills, for example, a commercial treadmill might be £5,000 but a home gym model might be £1,500. Bikes are much cheaper and you can get a good spinning bike for around £400 - £600.
However, because the Concept 2 is a commercial grade machine, you can buy second-hand with some confidence. A decent quality machine will still be £600 - £700 but it will be perfectly usable (unless previously owned by a rowing club or commercial gym). There are also plenty of enthusiast's forums where they are for sale.
Conclusion
The Concept 2 is the best in its class. Rowing is great cardiovascular exercise and it's really beneficial for your posture and core stability as well. You can get a Concept 2 second-hand at reasonable prices and because they are commercial grade machines, they will still be in good nick. If you have a space that is 8 feet long by 3 feet wide in your house, you should get one. You won't regret it.
About the author
Chris Beardsley is a personal trainer based in East Leake, which is half-way between Loughborough and Nottingham, in the UK. He is the owner of East Leake Personal Training, a studio-based personal training service and fitness consultancy dedicated to helping people achieve their fitness and health goals. He also writes a daily blog at The Garage Gym Online, a resource for fitness professionals and strength training enthusiasts.
Cook Wednesday - Cauliflower and Bacon Soup
,
Labels:
cook wednesday,
recipes,
starters and snacks
Ingredients:
- olive oil
- 1 leek, chopped
- 4 slices bacon, chopped
- 500 g cauliflower, cut into small florets
- 2 pints of chicken stock
- 1/2 cup cream
- 2 teaspoons chopped fresh parsley
- Heat the oil in a large pan, add leek and bacon, cook stirring until soft.
- Add cauliflower, cook, stirring 2 minutes.
- Stir in stock.
- Simmer covered for about 15 minutes
- Blend cauliflower until smooth
- Return to pan, stir in cream.
- Serve soup in bowls sprinkled with chopped parsley.
Physio Tuesday - The diagnosis of Back Problems - Why You Need A Trained Professional
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Labels:
How to Manage Back Pain
The only thing you know is that your back is painful!
Indeed, every time you sit, stand, or attempt to move, it is simply painful.
Perhaps you believe you can disregard the pain hoping it will eventually subside. This is okay when a back problem is a rarity in your life, triggered perhaps right after taking care of another back-breaking job. But, when back ache turns into a tedious element of your day, you need a health care professional to secure an appropriate diagnosis and remedy.
And be aware that a bit of know-how may be harmful. Many people are “armchair physicians” with regards to treatment their own injuries - and I'm often the worst!
When your back starts to hurt, you put heat on it to loosen it up or ice packs to lessen the inflammation and dull the pain.
While this is not necessarily bad, if your back pain continues it could be a sign that you have wrongly diagnosed the reason for it and you are icing a twisted muscle and heating up an inflamed joint!
What will a health care professional do to establish your back pain?
One of the primary reasons to seek advice from a health care professional is that it could be brought on by things besides the usual suspects. For example, your back pain could be a sign of a kidney infection or stone, as your kidneys lie against your back!
Instead of making assumptions, a health care professional will begin by asking you a number of questions designed to focus in on the source of your pain.
Posture- by having you stand and look at your back, a professional can evaluate your posture, feel for any bulges or areas that are sensitive to pain. This can be done during your initial visit.
X-rays - This is the only way to see your bones. The professional can check the bones of the vertebrae and the surrounding supporting tissue. If there are any misalignment's or fractures, they will have a better idea of what you will be dealing with in the way of treatments.
MRI - This is the magnetic tube which allows the doctor and technicians to see the soft tissue. If there is a herniated disc or a degenerative disc problem, the professional will know.
Myelograms - This involves the nerves. When a disc is herniated, nerves can become pinched. By injecting dye into the spinal cord, doctors can see if and where nerve damage is occurring.
Self-diagnosing back pain is a risky business. A backache now and again when you've been out mowing the lawn or painting the house is understandable. However, intense or long-term back pain is nothing to play around with. It could be a sign that something is wrong with either the structure of your back or your general health. A visit with your doctor will either reassure you that rest and exercise will help your back or you'll find proper treatment to resolve a health issue. Seeing your doctor is the only way to put your mind at ease and get on with your day - without that old pain in the back!
Next week - Massage Therapy For Your Back
Indeed, every time you sit, stand, or attempt to move, it is simply painful.
Perhaps you believe you can disregard the pain hoping it will eventually subside. This is okay when a back problem is a rarity in your life, triggered perhaps right after taking care of another back-breaking job. But, when back ache turns into a tedious element of your day, you need a health care professional to secure an appropriate diagnosis and remedy.
And be aware that a bit of know-how may be harmful. Many people are “armchair physicians” with regards to treatment their own injuries - and I'm often the worst!
When your back starts to hurt, you put heat on it to loosen it up or ice packs to lessen the inflammation and dull the pain.
While this is not necessarily bad, if your back pain continues it could be a sign that you have wrongly diagnosed the reason for it and you are icing a twisted muscle and heating up an inflamed joint!
What will a health care professional do to establish your back pain?
One of the primary reasons to seek advice from a health care professional is that it could be brought on by things besides the usual suspects. For example, your back pain could be a sign of a kidney infection or stone, as your kidneys lie against your back!
Instead of making assumptions, a health care professional will begin by asking you a number of questions designed to focus in on the source of your pain.
The professional will start my asking:
- Just how long have you had your problem?
- What does the pain it feel like? Is it a stab or is it a flat ache?
- When in the day does it hurt?
- How have you managed it so far?
Posture- by having you stand and look at your back, a professional can evaluate your posture, feel for any bulges or areas that are sensitive to pain. This can be done during your initial visit.
X-rays - This is the only way to see your bones. The professional can check the bones of the vertebrae and the surrounding supporting tissue. If there are any misalignment's or fractures, they will have a better idea of what you will be dealing with in the way of treatments.
MRI - This is the magnetic tube which allows the doctor and technicians to see the soft tissue. If there is a herniated disc or a degenerative disc problem, the professional will know.
Myelograms - This involves the nerves. When a disc is herniated, nerves can become pinched. By injecting dye into the spinal cord, doctors can see if and where nerve damage is occurring.
Self-diagnosing back pain is a risky business. A backache now and again when you've been out mowing the lawn or painting the house is understandable. However, intense or long-term back pain is nothing to play around with. It could be a sign that something is wrong with either the structure of your back or your general health. A visit with your doctor will either reassure you that rest and exercise will help your back or you'll find proper treatment to resolve a health issue. Seeing your doctor is the only way to put your mind at ease and get on with your day - without that old pain in the back!
Next week - Massage Therapy For Your Back
Motivation Monday - Focus your thoughts
,
Labels:
Monday Motivation
Scattered thoughts can make any task seem more of a burden than it actually is.
Before beginning any form of work, take 15 minutes to sit quietly and concentrate on nothing.
Keep your mind as blank as possible and tune in to the stillness within you.
You can have to gently pull back your focus when it begins to wander, but keep from getting frustrated when you have to do this lots when you first start. Simply keep readjusting your focus and remain calm, and you better feel centered and refreshed in just a couple of minutes for whatever tasks you face.
Before beginning any form of work, take 15 minutes to sit quietly and concentrate on nothing.
Keep your mind as blank as possible and tune in to the stillness within you.
You can have to gently pull back your focus when it begins to wander, but keep from getting frustrated when you have to do this lots when you first start. Simply keep readjusting your focus and remain calm, and you better feel centered and refreshed in just a couple of minutes for whatever tasks you face.
Saturday workout
Another week, another superfit workout. This week it'll last only about 15 mins, but its a 4 upper body exercise circuit that will hit your abs hard without doing a traditional ab exercise.
- Chin-up Plus Knee-up - As Many Reps as Possible No rest
- Standing 1-arm DB Shoulder Press - 10 reps per side No rest
- Renegade Row - 10 reps per side No rest
- DB Triceps Extension - 12 reps Rest 1 minute and repeat 2 more times
Friday review
,
Labels:
Friday review
Royal Marines Total Fitness: The Unique Commando Programme
Where do I start?
This is a brilliant book which I followed properly on more than one occasion and which got me through the Parachute Regiments fitness tests
The main point is that the programme is very gradual.
I was 21 when I first did this and was a bodybuilder at the time so almost completely military unfit, yet everything was manageable.
The only downside to the program is that I did this course when I was not working full time. If I had been in work then I don't think I could have found the time to train for 6 days a week. It's not the training as such, its the recovery time - you need to prepare and get over the training suggested.
That said, the book does exactly what it says on the tin and the work you put in does bear fruit quickly. I never believe any book that claims that you can get fit in 4 weeks - in my opinion this is the perfect book for someone wanting total fitness in as quick a time as possible.
Verdict - a must for any Real World Health & Training fan
Where do I start?
This is a brilliant book which I followed properly on more than one occasion and which got me through the Parachute Regiments fitness tests
The main point is that the programme is very gradual.
I was 21 when I first did this and was a bodybuilder at the time so almost completely military unfit, yet everything was manageable.
The only downside to the program is that I did this course when I was not working full time. If I had been in work then I don't think I could have found the time to train for 6 days a week. It's not the training as such, its the recovery time - you need to prepare and get over the training suggested.
That said, the book does exactly what it says on the tin and the work you put in does bear fruit quickly. I never believe any book that claims that you can get fit in 4 weeks - in my opinion this is the perfect book for someone wanting total fitness in as quick a time as possible.
Verdict - a must for any Real World Health & Training fan
Cook Wednesday - Simple Rice & Peas
,
Labels:
cook wednesday,
recipes,
sides
This is such a simple dish, but wow, it tastes great and can go with all sorts of things.
Ingredients:
Ingredients:
- 1 medium sized can red kidney beans
- 1 can coconut milk
- 2 cups of rice
- 1 small onion, chopped
- 1 clove garlic, chopped
- 1/4 teaspoon dried thyme
- olive oil
- 1 chilli
- water
- Drain the liquid from the can of beans into a measuring cup.
- Add the can of coconut milk and enough water to make four cups of liquid.
- Pour the liquid into a pot with the beans, onions, garlic, thyme and oil, bring to a boil.
- Add rice and stir for a minute.
- Reduce heat to Medium.
- Place the chilli pepper on top of liquid and cover until rice is cooked.
Tuesday Physio - What Is Causing Your Back Pain?
,
Labels:
How to Manage Back Pain
I think everyone will agree that if your back hurts, your world stops. It affects everything you do and you suddenly realise how much you move. And whilst you can support a broken arm with a sling, you can't do much for your back desipte all the products on the shelves of Boots!
There are diffent types of back pain. I look at the two major ones below:
Back Strain
Let’s begin with the simplest form of back pain: back strain. This occurs when you strain the muscles that support the spine in the back and is my own personal work related problem.
What does it feel like? Think of a “charley horse” in your leg. The muscle knots up because it was stretched the wrong way or over extended. The pain is immediate and continues until you can work out the kinks.
With back strain, you have essentially done the same thing. That muscle is out of sorts and needs to relax and heal. Let's consider what could be the cause of your back strain:
Herniated Disc
Back pain can also be the result of a structural problem. This occurs when an injury to the back involves the vertebrae, nerves, and discs. This injury may be a trauma to the back, known as “an acute” injury, or an injury over time, known as “a chronic” injury. One of the most common injuries involves the discs.
The discs are located between the vertebrae of the back. They serve to cushion the nerves and the bones. When a disc is herniated, the inner spongy matter squeezes out through the outer layer. This puts pressure on the root of the nerve that arises from that spot on the spinal cord. Usually, herniated discs are found in the lumbar region of the spinal column which corresponds to the lower back.
Herniated discs can be the result of an acute injury, a chronic injury such as a repeated motion that wears down the disc over time, or as a result of what is known as degenerative disc disease.
The worn disc spills its spongy material out and the disc “herniates.” The material can begin to rub against nerves causing further pain.
Typically with this type of injury, what you will notice is pain in the hips and down the legs, commonly known as sciatica. Those nerves are pinched and can cause a loss of feeling in the legs from time to time. Your leg could have the sensation of “giving out” which is disconcerting as you are actually unable to move your leg for a time.
Anytime you experience unexplained pain in your back or down your legs, especially repeatedly or over a period of time, you should consult a health professional. The only way to know if your back pain is more than the occasional pain from overuse is to have the proper tests. Taking a few pain killers to alleviate minor back pain that occurs once in a while may be alright; say, when you have done lots of gardening, but, serious back pain requires serious attention from a doctor.
Take care of your back and it will take care of you!
Next week - Diagnosing Back Pain – Why We Need A Professional
There are diffent types of back pain. I look at the two major ones below:
Back Strain
Let’s begin with the simplest form of back pain: back strain. This occurs when you strain the muscles that support the spine in the back and is my own personal work related problem.
What does it feel like? Think of a “charley horse” in your leg. The muscle knots up because it was stretched the wrong way or over extended. The pain is immediate and continues until you can work out the kinks.
With back strain, you have essentially done the same thing. That muscle is out of sorts and needs to relax and heal. Let's consider what could be the cause of your back strain:
- Sudden jerky movements
- Improper lifting posture
- Poor sitting posture (slouching or hunching over)
- Injury
- Obesity
- Stress
- Shoes that are wearing unevenly
- Dehydration (your back needs water too)
Herniated Disc
Back pain can also be the result of a structural problem. This occurs when an injury to the back involves the vertebrae, nerves, and discs. This injury may be a trauma to the back, known as “an acute” injury, or an injury over time, known as “a chronic” injury. One of the most common injuries involves the discs.
The discs are located between the vertebrae of the back. They serve to cushion the nerves and the bones. When a disc is herniated, the inner spongy matter squeezes out through the outer layer. This puts pressure on the root of the nerve that arises from that spot on the spinal cord. Usually, herniated discs are found in the lumbar region of the spinal column which corresponds to the lower back.
Herniated discs can be the result of an acute injury, a chronic injury such as a repeated motion that wears down the disc over time, or as a result of what is known as degenerative disc disease.
The worn disc spills its spongy material out and the disc “herniates.” The material can begin to rub against nerves causing further pain.
Typically with this type of injury, what you will notice is pain in the hips and down the legs, commonly known as sciatica. Those nerves are pinched and can cause a loss of feeling in the legs from time to time. Your leg could have the sensation of “giving out” which is disconcerting as you are actually unable to move your leg for a time.
Anytime you experience unexplained pain in your back or down your legs, especially repeatedly or over a period of time, you should consult a health professional. The only way to know if your back pain is more than the occasional pain from overuse is to have the proper tests. Taking a few pain killers to alleviate minor back pain that occurs once in a while may be alright; say, when you have done lots of gardening, but, serious back pain requires serious attention from a doctor.
Take care of your back and it will take care of you!
Next week - Diagnosing Back Pain – Why We Need A Professional
Motivation Monday - Drink a glass of cold water
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Labels:
Monday Motivation
Dehydration results in fatigue and fatigue depletes your motivation.
Try something: before doing a task you dislike, try drinking a glass of water and watch how much more focused you are.
Also be sure to drink plenty of water throughout the day. One glass of water won’t be enough for a if you are more than slightly dehydrated.
Try something: before doing a task you dislike, try drinking a glass of water and watch how much more focused you are.
Also be sure to drink plenty of water throughout the day. One glass of water won’t be enough for a if you are more than slightly dehydrated.
Saturday Workout
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Labels:
bodyweight,
saturday workout,
Workout of the day
Proper home workout this, yet it would not be out of place in an army facility.
The workout is a super-circuit that will get you fit in no time! All you need for this circuit is a medicine ball and a watch.
Be sure to pace yourself…it’s better to finish with a bit left in the tank, than not finish or get too sore and skip a good sunday session.
The workout is a super-circuit that will get you fit in no time! All you need for this circuit is a medicine ball and a watch.
Be sure to pace yourself…it’s better to finish with a bit left in the tank, than not finish or get too sore and skip a good sunday session.
Here's the circuit; do as many as you can in 20 mins and record your time:
- 10 medicine ball slams
- 10 press ups
- 10 squats
- 1 min plank
- 5 burpees
Friday review – Home Gym Treadmills
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Labels:
Friday review
Another new series for me - the Friday review. Each week I am going to look at a piece of kit or a book or a website that I have used, seen or been asked about whilst training clients.
This week, it’s the home treadmill. From my personal training and talking with as many people as I can, I find that more and more treadmills are appearing in Garage Gyms and homes. Yet, they are one of the most expensive pieces of exercise equipment, averaging from £400 up – so why buy one?
Many people take to the treadmill – as they do the garage gym - seeing the advantages of owning their own instead of paying for a monthly gym membership.
Yes, I agree that a treadmill offers a great cardiovascular workout, but then, so does running outside, and I suppose unlike other pieces of exercise equipment, the treadmill allows you to do two different cardio workouts (ie: running and walking.) Plus, I suppose you do avoid dogs and dark alleys!
So what are you looking for? If you are going to buy a treadmill then you better buy an expensive one. Just like most things the more you pay for it the better it will be. This is especially true for treadmills and I have seen many cheap high street ones just fall apart within weeks if they are used daily.
If you do decide to invest look for the following:
I really only have one conclusion – why bother? If you don’t want to run the streets or your local park and you don’t have access to a commercial treadmill, you would be far far better off buying a whole host of other pieces of kit before a treadmill. Indeed, if you want a superfast, cheap and very very effective “cardio” tool, buy a skipping rope!
This week, it’s the home treadmill. From my personal training and talking with as many people as I can, I find that more and more treadmills are appearing in Garage Gyms and homes. Yet, they are one of the most expensive pieces of exercise equipment, averaging from £400 up – so why buy one?
Many people take to the treadmill – as they do the garage gym - seeing the advantages of owning their own instead of paying for a monthly gym membership.
Yes, I agree that a treadmill offers a great cardiovascular workout, but then, so does running outside, and I suppose unlike other pieces of exercise equipment, the treadmill allows you to do two different cardio workouts (ie: running and walking.) Plus, I suppose you do avoid dogs and dark alleys!
So what are you looking for? If you are going to buy a treadmill then you better buy an expensive one. Just like most things the more you pay for it the better it will be. This is especially true for treadmills and I have seen many cheap high street ones just fall apart within weeks if they are used daily.
If you do decide to invest look for the following:
- The platform or deck should be at least a quarter inch thick. This will allow for better shock absorption and low impact on your joints.
- Most treadmills come with push-button controls. This really is a must for your workouts and you need to be able to reach the buttons while running or walking. You also need to consider the arrangement of the control panel if you read or listen to music while working out (Personal view: music, yes. Reading or TV, NO!) so that yours has slots for these things… oh and don’t forget a place for your water.
- You need a sturdy motor. And if you plan to run it will have to be at least 2 horsepower.
- The revolving deck should be at least 18 inches wide and 50 inches long. Some personal trainers recommend using a deck that is at least 20 inches wide. The length will really depend on how much space you have and how tall you are.
- You want to find a treadmill that will incline. You might be able to find one that declines as well. The target you are looking for is a 10 degree incline. You will really burn calories faster with an incline.
- Every treadmill has a speed range. You will want to shop for a treadmill that goes up to 10 miles per hour. Most runners will go about 5-8 miles per hour.
- And finally if you have children make sure your treadmill has a safety key. Kids should not be able to start the machine. In addition, consider a treadmill with a panic button or auto stop.
I really only have one conclusion – why bother? If you don’t want to run the streets or your local park and you don’t have access to a commercial treadmill, you would be far far better off buying a whole host of other pieces of kit before a treadmill. Indeed, if you want a superfast, cheap and very very effective “cardio” tool, buy a skipping rope!
Cook Wednesday - Spinach & Ricotta pasta
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Labels:
cook wednesday,
mains,
pasta,
recipes
Thursday is shopping day in my house, so I am allways low in ingredients on a wednesday and yet somehow always manage to create someting tasty. Here's todays idea:
Ingredients:
Ingredients:
- Frozen Spinach
- Tub of ricotta cheese
- 1 clove garlic bashed
- blob of butter
- splash of milk
- 300g penne
Method:
- Cook pasta according to the packaging.
- Meanwhile melt a small amount of butter in a pan and add 1 crushed clove of garlic, heat for 5 mins. Do not brown the garlic
- Add 50g of spinach per person to the butter. Heat until the spinach has heated wilited.
- Now add two heaped tablespoons of ricotta and continuously stir until the cheese has liquified and mixed with the spinach, add a splash of milk to thin.
- Season with plenty of pepper and a little dried basil
- Drain the pasta and stir in the spinach mixture, and serve
Tuesday Physio: Your Back – A Simple Structure With Complex Workings
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Labels:
How to Manage Back Pain
My job - and my carelessness - means that I suffer a great deal of back pain. I have spent some time now putting together my thoughts on how to manage this. This is article 1 in a series heavily based on the work I have undertaken towards my training as a physio (which is currently suspended because of circumstances.)
Your back is more complicated than you think. You take it for granted. You lie down on it, bend it, and use it for leverage. Then when it stops working, you quickly find out how much trouble you are in without a healthy back. Maybe it has something to do with what the back is supposed to do, and more importantly, what the back is not supposed to do.
Structure of the back
Let’s start with the basics. If you remove the skin, the muscle, the fat, and the ligaments, you can see just where we begin with the back. I’ll omit the technical terms and use layman’s terms that we all can understand to begin discovering what forms the back.
Your back is made up of vertebrae, small rounded bones that stack on top of one another. These bones, also referred to as the spinal column collectively, have openings in the middle. That opening is to accommodate your spinal cord. The spinal cord is the long tube that runs from the base of your brain all the way to your tail-bone. All of your nerves arise from the spinal cord and branch out to various places within the body.
There are 5 sections to your spinal column:
• Cervical – 7 movable vertebrae in the neck area
• Thoracic – 12 movable vertebrae in the chest area
• Lumbar – 5 movable vertebrae in the lower back area
• Sacral – 5 fused vertebrae at the level of your pelvis which connect with your pelvis
• Coccyx – 4 fused vertebrae that make up your tail-bone
Your spine has a natural curve to it which allows you to move fluidly instead of stiff. Another reason we have ease of movement is the spongy discs that reside in between each vertebra. These discs have a soft middle that protects the spinal cord and a tougher outer layer that supports the weight of the vertebra above and below it.
There are spaces between the vertebrae, created by their unique shape, that allow nerves to pass through. These nerves travel to organs, muscle, ligaments, tendons, skin and the like. At lightning speed, impulses are passed from organs to nerves to the brain, and back to nerves and back to the organ. That is why there is no delay from the time you put your finger on a hot stove to the time that you scream and pull your hand away.
That's the basic guide to the structure of the back. However, when you're experiencing back pain, you wouldn't think it was basic. There is a complexity to the machinations of the back that cause many to suffer from aches and pains that seem like a mystery. When you understand that the back is your support system for your entire body, you can better understand the importance of good back care.
Next week, I'll consider "What Is Causing Your Back Pain?"
Your back is more complicated than you think. You take it for granted. You lie down on it, bend it, and use it for leverage. Then when it stops working, you quickly find out how much trouble you are in without a healthy back. Maybe it has something to do with what the back is supposed to do, and more importantly, what the back is not supposed to do.
Structure of the back
Let’s start with the basics. If you remove the skin, the muscle, the fat, and the ligaments, you can see just where we begin with the back. I’ll omit the technical terms and use layman’s terms that we all can understand to begin discovering what forms the back.
Your back is made up of vertebrae, small rounded bones that stack on top of one another. These bones, also referred to as the spinal column collectively, have openings in the middle. That opening is to accommodate your spinal cord. The spinal cord is the long tube that runs from the base of your brain all the way to your tail-bone. All of your nerves arise from the spinal cord and branch out to various places within the body.
There are 5 sections to your spinal column:
• Cervical – 7 movable vertebrae in the neck area
• Thoracic – 12 movable vertebrae in the chest area
• Lumbar – 5 movable vertebrae in the lower back area
• Sacral – 5 fused vertebrae at the level of your pelvis which connect with your pelvis
• Coccyx – 4 fused vertebrae that make up your tail-bone
Your spine has a natural curve to it which allows you to move fluidly instead of stiff. Another reason we have ease of movement is the spongy discs that reside in between each vertebra. These discs have a soft middle that protects the spinal cord and a tougher outer layer that supports the weight of the vertebra above and below it.
There are spaces between the vertebrae, created by their unique shape, that allow nerves to pass through. These nerves travel to organs, muscle, ligaments, tendons, skin and the like. At lightning speed, impulses are passed from organs to nerves to the brain, and back to nerves and back to the organ. That is why there is no delay from the time you put your finger on a hot stove to the time that you scream and pull your hand away.
That's the basic guide to the structure of the back. However, when you're experiencing back pain, you wouldn't think it was basic. There is a complexity to the machinations of the back that cause many to suffer from aches and pains that seem like a mystery. When you understand that the back is your support system for your entire body, you can better understand the importance of good back care.
Next week, I'll consider "What Is Causing Your Back Pain?"
Workout of the day - 3 month rebuild
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Labels:
Total rebuild,
Workout of the day
- 6 mins of skipping
- lunges for reps of 20
- 1 min kettlebell rows eight each side alternating
- 1 min shadow boxing
- 40 x burpees
- 20 x leg raise
- 1 min rest
Perfect Jacket Spuds
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Labels:
recipes,
sides,
starters and snacks
Ingredients:
- Baking potatoes
- Olive oil
- Salt
- Cut just enough tin foil to wrap the potato
- pour a little oil over the spud and rubb over the skin well
- Salt well, wrap.
- Put the spud in the centre of the oven at 180c for at least 2 hrs
- Serve with lots of butter a more salt
Workout of the day - 3 month rebuild
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Labels:
bodyweight,
Workout of the day
- 6 min skipping
- 1 minute of kettlbell swings
- 10 pushups
- 1 minute of the plank
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