Workout of the day?

Agh! There are so many options out there... Where do you start?

First of all: WHAT ARE YOUR FUTURE GOALS?
I don't mean like "I wanna loose 10 pounds". You have to picture yourself in the future. Can you see yourself fit, exercising, sweating? Are you on a bike, running in the woods or scaling the face of a mountain? Maybe you are skiing, snowboarding or surfing. How about a vacation with your family and being able to keep up with your kids and also feel comfortable taking your shirt off at the beach? Or what about getting back into a sport you played in high school?

No matter what it is, it's of paramount importance that you can see yourself in the future. This will guide your direction in training. Like my martial arts teacher always said, "what you practice you become".

Remember, When you visualize what you want you become more confident and can see the steps you need to take to get there.

Skeletal Muscles

You have more than 430 skeletal muscles.  In the most basic sense, muscles are made up of interconnected layers of fibers and chemicals stimulated and manipulated by electric current.  The controller of the on/off switch is you. Your thoughts and intention cause the muscles to respond.  Muscles are covered with epimysium or fascia and this is the coating you see over the actual muscle tissue. It is smooth and gives the muscles their shape and separation.  The epimysium is continuous with tendons and protects the muscles from frition with other muscles and bones.  Under the epimysium the muscle fibers are grouped in bundles of up to 150 fibers called fasciculi.  Perimysium covers these bundles, endomysium covers the fibers themselves.

So, there are 3 levels or layers of connective tissue within the muscle.  This tissue connects all layers of the inside and outside of the muscle with the tendon.  This means even smallest effort or contraction delivers force to the tendon and causes the resultant movement of the skeleton. The 3 levels or layers are listed again for ease and convenience below:

Epimysium, the fascia that covers the muscles, separates them and makes them smooth and low friction.

Below that, smaller bundles but similar concept we have,

Perimysium, the covering of bundles of muscle fibers (fasciculi)

And beneath that,

Endomysium covering the fibers themselves.

Down the Rabbit Hole of Fitness

The National Strength and Conditioning Association’s book Essentials of Strength Training and Conditioning starts its first chapter by expounding upon Muscle Physiology.  I’m not one to argue with the editors so I’ll assume that this is the first and most fundamental thing one should concern one’s self with as a trainer.  Actually it’s a bit humorous because many trainers I see out there get by on only the most rudimentary understanding of how the body functions.   I’ll admit at one time I was one of those trainers.  The key thing to note if you are new to the field, is that what you may lack in knowledge and experience you can always make up for in enthusiasm, professionalism and a willingness to learn.  At this point I'm interested in taking my education and knowledge to the pinnacle of understanding.  Only then will I be able to communicate what is needed and filter out the ocean of false or incomplete information.  To be a source of accurate information regarding health and longevity is my goal.

I believe this fills a need as ultimately the vast majority of people are not interested in body building in the traditional sense of big bulky muscles.  What people are concerned with is repairing injuries and building the body to be as lean and as strong as possible.  Deep down we know the body only lasts but so long.  My philosophy is to enjoy as many good years as possible. You were endowed with a certain shape and structure at birth and your body continues to grow until about age 25.  After that it comes down to genetics and more importantly what you do to improve and maintain what you have.  The elements of diet, exercise, education and travel synergize to create a life lived fully.

Proprioceptors

Proprioceptors are specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordinated movement.  The ability to know where your body is in space is a function your proprioceptors.  These microscopic sensors allow you to know where your body is located in relation to your environment.

For example, if you are not aware of your body at this moment, the mere mention of the concept of body perception may create a change in your perception of your body (this is potentially a good thing).

Now, become aware of your left foot.  Can you feel it there, in your shoe, touching the ground?  Good!  Now become aware of your low back.  Are you sitting up strait or slouching?  You probably just straightened up, didn't you?  Ok, here is where it gets interesting.  We all have our "comfort zone" with regard to our posture and daily movement patterns: we sleep in our bed, commute to work either by walking, public transportation or car.  Once there we probably sit at a desk, computer or conference table for most of the day.  These are the positions that your body assumes day in and day out.

What then happens is that this becomes your norm or comfort zone - being shaped like you are sitting and typing on a computer becomes your new normal position - forget about standing up straight.  Standing up straight with good posture for someone who spends most of their waking life desk bound is now an extreme position. Good posture can not be perceived as it is far out of your comfort zone.  Without strengthening, conditioning and posture work your body will actually fight to put you back in the chair position rather than assume erect upright posture.  You need help.

Testing

First week of every month I will be conducting testing sessions to establish and strengthen program objectives.  By testing the athletes we can then set realistic goals as well as evaluate the results of the previous month's training.  Pretesting has always been the policy of evaluating the new client and to establish the direction of our programs. In addition we will now continually measure 1RM bench press, 1RM back squat and the 1.5 mile run.  Other tests will be used based on the individual client's needs and abilities.  This is an abbreviated   post as there is much more that needs to go into our testing protocols.

Motor Unit

A motor neuron and all of the muscle fibers that it innervates are referred to as a motor unit.  Muscle activity is controlled by these motor units.  Precise muscle movements (such as those of the eye) occur in muscles having a high ratio of motor neurons to muscle fibers.  More gross movements are controlled by motor units with motor neurons controlling hundreds of fibers.  SO muscle moves when a signal is sent to and received by a motor neuron.  That motor neuron is in charge of a bundle for muscle fibers.  That bundle under the neuron's supervision is called a motor unit.  The more precise the movement the smaller the bundle. It's like mobilizing an army verses a small elite unit.  Precision comes through economy and power comes from the combined effort of many.  Recognizing this can influence how one trains and designs programs.

The Pyramid

Yesterday we explored the concept of the pyramid. I love ancient architecture as much as the next muscle head but of course the pyramid I am referring to is a training routine. A pyramid is where you start with a low number of reps then each set increase the number reps until you reach a designated point THEN you decrease the reps each set till you get back where you started.

For example try this:

Squat thrust then Push Press for
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repetitions each set.

I do the Push Press with 95lbs and completed the whole pyramid in about 21 minutes. Beginners should try a 20lbs bar and attempt to finish in the same amount of time.

Have fun, be safe and post your times and comments here!