Push ups, pull ups, plank variations, signal limb exercises, balance exercises....!!!

All are great exercises above in which I do and have my clients do all the time along with free weights. However when one's focus is to gain muscle or get stronger, sometimes these moves get neglected due to focus being primary on free weight training.

Hey I love free weight training and put in at least an hour of free weight training in just for myself at least 5 days a week. However, I know that free weight training alone is not as effective as free weight training when combined with the body weight moves I listed above. Body weight training can hit the muscles in different ways than free weights can by adding more muscle  balance to ones workout as well as recovery.

One can combine free weights with free body weight training in the same workout or separate these workout methods by alternating with free weight training for one day and then free body weight exercises the next day.

Thanks,

Jason Whalen BA Exercise Science/nutrtion therapist

www.jwwfitness.com 

YOUR ONLY AS STRONG AS YOUR WEAKEST LINK! - CRS60™ - THE BETTER WAY TO GET FIT!!

Yes you have seen me post on this programs that we have created,  many times on Facebook and with even more details, on our website  www.jwwfitness.com but I want to get the true purpose of this program out. I think because of the name of this program, people may think this our version of some P90X or insanity program. Yes one will for sure burn a good amount of calories and gain solid muscle in this program, but the CRS60's true purpose is to improve ones musculoskeletal health!

Improving ones musculoskeletal system will lead to being able to perform any sport specif exercise and/or traditional fitness program in the most anatomical way possible . Though no one is perfect when we talk in terms of anatomical planes, one still can through the right way of training, improve musculoskeletal system so there is less chance of injury and more chance of results with exercise. So yes this program can be sport specific and great for weight loss and muscle gain, but even more importantly our CRS60 program is built to prevent those common ailments and skeletal inefficiencies that affect athletes and fitness enthusiasts on regular basis. Think of this program in way of using exercises to improve the exercises or activities that one struggles with.

What type of training do I include in my CRS60 program to ensure one is going to get the best out of any exercise? .

Well let me start by using this phrase from a recent training article of NSCF: "Machines and symmetrical training create an unnatural environmental stress. This causes adaptations to a stress that is not consistent with the body’s design"...........Hey the bench press, spin bike and back squat exercises have a place in effective training but without the proper adjunct or auxiliary exercises to balance these moves, these exercises can actually lead to problems.

So I am not just talking balance in where we should do a triceps exercise to every bicep exercise or a back exercise to every chest exercise, although that is very important too, I am talking about including Asymmetrical training and unilateral training which are a type of functional or full body movements that really force one to use his or her stabilizer muscles as well as improve his or her weaknesses or weakest limb. These movements are really going to contribute to ones musculoskeletal problems so they can be better at these exercises mentioned before such as bench press, spin bike, and back squat exercises.

Asymmetrical training which is designed to enhance stabilizers, is the best type of exercise to help improve form on compound exercise such as the squat for example. Many folks perform the barbell squat incorrectly more then they even know and even those who do perform this move correctly, still maybe don't hit all the muscles that they should during this movement due to either in-proper alignment because of over use of one limb, or instability in the lower limb joints (ankles and knee) or even just inflexibility in the hamstrings and/or lumbar lower back.

If one does not feel the gluts and quads muscles working while performing squats, then one should revisit their form and also include more asymmetrical exercises in their routine. A suitcase dead-lift (one sided load) or a squat with a sand bag on one shoulder is asymmetrical exercise. Asymmetrical moves, which basically means holding one weight or a heavier weight in one hand or over the shoulder, dramatically increase the spinal stabilizers to keep the trunk in alignment. Obviously holding a heavier weight in just one limb is going to force the core to work even harder to stabilize.

I also of course as mentioned earlier in this article, include Unilateral training in my CRS60 program. This method is similar to asymmetrical but most useful for balancing out strength in the less dominate limb. Unilateral training is also good for improving range of motion and stability in the muscles around a joint. Examples of unilateral exercises include: single limb movements such as singe leg dead-lift, lunges, one arm shoulder press, front or lateral raise, and any one arm bicep and triceps exercise of course.

Both asymmetrical and unilateral training also need some guidance in form so one should be sure to know how and why this type of training is important before using it in their routine. This type of training is of course, used in all types of sport specific programs because of how important core training, balance (in general and limb balance) , and agility is to all sports. As I explained in this article, this type of training can really help one improve his or her performance in the weight room, spin class, cross-fit class as well as most other fitness programs out there. Your only as strong as your weakest link so let CRS60 HELP YOU BECOME STRONGER!! 

By:  Jason Whalen - BA Exercise Science and HPE 

JWWFITNESS WORKOUT CONCEPTS 

www.jwwfitness.com

 SOURCES: JWWFITNESS, NSCA, NCSF

SQUATS MAY BE THE GREATEST EXERCISE OF ALL TIME.....SO WHY DO WE SQUAT!?!?

 We Squat because it is one of the best exercises one can do for any goal; improving health, sport-specific training, muscle gain, weight loss. My top reasons for why squats are a must for any health and fitness are below. Please read:  

1. Squatting engages the CORE like no other exercise and forces stability and mobility throughout the entire core when proper form and progression are used. In my opinion, the squat is one of the best indirect core exercises that one can do because it can increase ones POSTURE and core strength greatly. This includes LOWER BACK strengthening as well because the lower back is a core muscle.

2. We squat because when squatting with good form and progression and or variation, the squat is simply the BEST EXERCISE one can do for building strength and muscle for the ENTIRE LOWER BODY PERIOD. There are other great exercises such as deadlifts, lunges, hiking, jogging, etc...,which one should do as well but none of these are as effective as the squat. Preforming squats with the right technique is also important for increasing strength in the knee joints, including that Fibrous connective tissue which connects bone to bone (LIGAMENTS) as well and the TENDONS which connect muscle to bone.

3. Due to the fact that squats are a full body exercise, this move requires a great amount of MUSCLE FIBER RECRUITMENT of both type 1 and type 2 muscle fibers, as well as the maximum production of TESTOSTERONE and HGH. These are all important components of muscle gain so this makes the squat with proper form and free weight training the number one muscle building move out there not just for legs but the entire body. 

4. Doings squats with or without weights can elevate the HEART RATE. Why? Because our legs are a big muscle group and working big muscle groups as well as performing big compound movements such as the squat, will elevate the heart rate during ones workout spiking the individuals METABOLIC RATE. This makes it easier to burn fat during a workout session. Just doing free bodyweight squats or squat jumps in between sets can turn your workout into a HIGH INTENSITY INTERVAL TRAINING session. 

Thanks,

Jason Whalen BA. Exercise Science and A member of NSCA
JWWFITNESS WORKOUT CONCEPTS 
www.jwwfitness.com 

CARDIO EXERCISE FOR SENIORS

Aerobic activity increases the transportation of oxygen to the blood, boosts circulation and widens the arteries. This surge of blood through the system speeds up the flow of waste from the muscles while naturally increasing endorphin levels that remove pain. Even gentle cardio workouts keep the immune system functional, warding off minor viruses. Blood pressure is brought down while the heart strengthens. These effects are rewarding for seniors who have painful arthritis, heart disease and a tendency towards colds and flu. Nevertheless, some forms of aerobic exercise can worsen arthritis and put strain on the heart. Age also causes a natural decline in aerobic capacity, so those beyond a certain age often find it particularly difficult to retain the activity levels they were once used to. The right kind of cardio workout can strengthen the bones, alleviate mild depression and improve quality of life, but only if it is approached responsibly.

Safety First

Anyone beginning a new exercise regimen after a lengthy period of inactivity should consult with a doctor first. A health care provider will assess whether any chronic medications will impact upon a training plan. Beta blockers, a common medication for heart conditions and blood pressure, keep the heart below a certain level, making high impact aerobic exercises impossible to achieve. Target heart rates need to be assessed and set by health practitioners. Symptoms of diseases such as diabetes can lead to arrhythmia and dizziness. These symptoms need to be managed during training sessions by employing gentle techniques or taking regular breaks. High intensity workouts can also put strain on the joints. This is problematic for arthritis sufferers and those with low bone densities. There are cardiac workout techniques that place less strain on the joints, improving the symptoms of these chronic conditions rather than making them worse.

Training Painlessly

One of the gentlest and most effective ways to prevent joint pressure is aqua aerobics. Here, gentle movements are used and water removes the stressors that would otherwise result in mechanical stress. The weightlessness of water-based exercises can deliver additional therapeutic results when done in a heated pool. This warmth helps arthritis sufferers to regain motion in stiff areas so that circulation is improved. It is still possible to strain joints in water when sudden movements are employed. Foam water tools can be helpful. Because of the buoyancy of water, trainers often offer programs targeted at those who suffer from chronic pain. These programs will omit high strain workouts and focus on restoring movement naturally.

Hatha yoga is another preferred way to add to core strength through mild aerobic activity. The slow movements used make this an excellent option for those who suffer from hypertension. The focus on posture can help to relieve chronic pain in the back, legs and arms, since spinal tension can cause pain to radiate into the limbs. Hatha yoga`s tendency to loosen the muscles around the spine may alleviate chronic back aches, as well as symptoms associated with arthritis and osteoarthritis.

Recognizing Warning Signs

Some cardiac exercises can cause jarring that is unhealthy for the joints. When pain is felt, it could be a sign that something is wrong. Dizziness, pain around the chest, neck and shoulders, cramps and heart palpitations all indicate problems during cardio training. Elderly trainers should work with instructors who are certified and capable of supporting patients in emergencies. Instructors should also be informed of chronic conditions before they develop a training program.

Warming Up and Cooling Down

Stiff joints and muscles can cause problems when warm ups and cool downs are not properly done. Mild stretching warms the muscles so that they are not prone to tearing and injuries. They also lift the heart rate slightly so that it can support the increased activity that will follow. After a workout, the muscles need to be stretched again. This phase helps to return the heart to its ordinary rate gently.

Being Realistic

After long periods of inaction, enthusiastic trainers sometimes have a surge of inspiration that tests their endurance too much. This is sufficient to remove all motivation, stopping the program in its tracks. Instead, it`s best to start slowly, even if only five minutes of walking are done at first. Steadily building up the pace lessens the chance of injuries. Electrolyte-infused liquids should be drunk prior to, during and after training to maintain sodium and fluid levels. Pure water consumption can cause sudden drops in sodium and other electrolytes. So, Click here to find other gentle ways to approach aerobic workouts.

CORE TRAINING TO PREVENT LOWER BACK PAIN

Lower back pain is often very frustrating to deal with and treat effectively. Each person is different and what works for one person may not work for you. If you can`t isolate the cause of your pain, you may have already run through many different treatment options with little to no success.

However, what you may not realize is the cause of your lower back pain is weak muscles and poor posture. Even if you`re in good shape, you may have neglected the muscles in and around your back, causing you discomfort and contributing to a poor posture.

Core training can help you isolate those underused muscles and potentially relieve your back pain. Your program should be balanced and as with any exercise, speak to your doctor before you start.

Core programs are often short in duration at the start, such as 10 to 15 minutes long. Design an exercise routine you can stick to on a daily basis. If it`s too long or cumbersome, you may find you`ll have trouble sticking with it.

Crossovers

For the crossover exercise, you`ll need an exercise ball. This exercise will target your hip flexors, obliques and abdominal areas. You start on the ball, with your legs flexed at a 90-degree angle. Lean into an inclined position while you walk your feet outwards and put your hands behind your head.

Using your stomach muscles, bring up your right knee while you turn your trunk and bring your left elbow to your right knee. Lower down to the start position and repeat on your other side.

Pelvic Move

The pelvic squeeze works your pelvic muscles and inner thighs. Start out on a mat, lying on your back. Keep your knees at a 90-degree angle while raising your legs toward the ceiling.

Put the ball in between your knees and squeeze, with your knees inward, for about ten seconds. Release for another ten seconds and then repeat.

Hamstring Curl

The hamstring curl will help strengthen your hamstrings, glutes and hip flexors. Start off on your back. Put your feet on the ball, under your calves and heels. Raise your hips upward and roll the ball in your direction using your hamstrings. Keep your body stable. Roll the ball back out and repeat.

Clam

Start off lying on your side, with your legs close together. Your feet should line up with your torso. Open your legs, mimicking a clam shell, while keeping your feet together. Raise your leg to about 45 degrees. Do around 15 to 20 repetitions per leg to work the glutes of both legs.

Single Leg Squats

Stand on a leg while in front of a mirror. You need to keep your head up and your shoulders back while bracing your abdominal muscles. Squat downwards, with your rear back and your knees staying out over the top of your foot. Keep your pelvis level as you go into the squat position, using your free leg to stay supported. Stand up, keeping yourself aligned and work toward completing three sets of ten squats for each leg.

Many core exercises include the use of equipment, such as weights, exercise balls and mats. Review the exercises you want to do so you know what you need to buy.

Sport and fitness stores, including SportsBallShop, carry different types of fitness equipment, so check out their inventory carefully, so you know what you need to buy. With weights, start off lighter, such as two pounds or five pounds, to avoid an injury. If your weights are too heavy, you`re likely to experience muscle pain and cramping.

KNOWING THE DIFFERENCE BETWEEN FAST TWITCH AND SLOW TWITCH MUSCLE FIBERS CAN PLAY A HUGE ROLE IN YOUR FITNESS ROUTINE!!

Type II muscle fibers(fast twitch) workouts consist of Strength training, sprinting, plyometrics.. ..Type 11 fibers are for Short and intense exercises, with little endurance because the muscle fibers contract with a great amount of force but tire quickly..

While type 1 fibers(slow twitch) are for long distance, low intensity, with high endurance needed. Marathon runners for example have way more type 1 fibers than a power lifters do. Many sports require both of these fibers though, for example both soccer and basketball require both the recruitment of fast and slow twitch fibers due to the length of the sport and quick burst that are required to play these sports.

It is important to train both of these muscle fiber types for overall health no matter ones fitness goal. This basically means training both anaerobically(strength training/interval training and aerobically (long runs, walks, or hikes/also high rep calisthenic work) A combination of these types of exercises has been shown over and over again in research to be the ideal way for fitness health.

These muscle fibers are another reason way variation in ones workouts is crucial. Changing the amount of sets and reps not only confuses muscle it also ensures both fast and slow twitch muscle fibers are recruited in the same workout. You can adapt most exercises to either a fast- or slow-twitch training program by changing the amount of weight you lift and the number of repetitions performed.

Rest also plays an important part in fiber recruitment. Because of the chemical and physiological makeup of the different muscle fiber types, the amount of rest you need between sets will vary depending on what type of fibers your exercise is training.. Fast twitch are a slow recovery fiber and slow twitch have a much faster recovery time. This basically means take longer breaks(1-2 mins) between heavy strength/power moves as well as plyometric moves. For smaller muscle group training (with medium weight), resistance band training, and core training, less rest is needed(15-30 seconds).

Thanks,

Jason Whalen BA Exercise Science

JWWFITNESS WORKOUT CONCEPTS

Source: NCSA

PULL-UPS AN PUSH-UPS STILL KING!!!

These movements although old school still rank at the top for upper strength workouts and overall workouts. No matter your level it is really important to include these movements in your regular exercise routine and here is why ...

Pull-ups exercises focus on developing the back and biceps (the “pulling” muscles), while Push-ups addresses the chest, shoulders, and triceps (the “pushing” muscles). However, both exercises are full body movements and require a strong core to stabilize the hips and pelvic muscles as well as the lower back. Pull-ups and push-up exercises also are a great way to increase your rotator cuff strength. A common cause for rotator cuff injury comes from heavy upper body weight training without proper strength in the rot cuffs and upper back muscles. Pull-ups and push-up forces one to use all muscles at once, which creates a great stabilization workout.

When first performing these exercises start with basics and beginner moves. This is where basic weight training can actually help you improve your strength for these calisthenic movements. Pulling movements such as the lat pull-down and db rows will help strengthen the pulling muscles for pull-ups and DB presses will help strengthen the pushing muscles for push-ups . The lat-pull-down is a similar moment to the wide grip pull (under hand lat pull down the same as a underhand pull-up) and bench press and db presses is the same movements as the push-up(close grip presses the same as trice push-ups), so obviously these exercises help each other out in increasing strength and work interchangeably . So that is why it is important to combine both weight training and calisthenic training.

Also ones weight and arm length can affect ones performance for these exercises. For example longer arms make pull-ups harder movements to do because more range of motion is required. Of course the weight of an individual can also make these moves harder. However, that is not an excuse not to do these exercises; I have seen many light individuals struggle with these movements as well. It all really comes down to overall strength and consistent practice and progression. Progression in reps and sets of these moments and also doing advanced variations of these movements, when ready for them, will help one continue to gain overall strength and muscular endurance from these movements.


When these movements are done with proper form, they involve major muscle groups, core muscles, and therefore provide a solid strength training workout and good workout to the cardiovascular system – the heart and lungs. Push-ups and pull-ups help one develop strength that can be used in all sports and daily activities. So no matter how hard these moves may seem to be, they are well worth the time an effort.

Jason Whalen BA Exercise Science/Coaching
Certified Trainer/Fitness expert

www.jwwfitness.com