Exercise tips

Angelo Castiglione

Do you have any pain?

If you have any pre-existing pain this needs to be addressed first and foremost, as your body is telling you that there is a problem. With pain there’s always tension. If you exercise in a manner which doesn’t consider the pain, you end up making things worse and force your body to over compensate for the painful area, which in turn creates dysfunction.

If you have any pre-existing pain this needs to be addressed first and foremost, as your body is telling you that there is a problem. With pain there’s always tension. If you exercise in a manner which doesn’t consider the pain, you end up making things worse and force your body to over compensate for the painful area, which in turn creates dysfunction.

Do you have restriction?

This is another area which needs to be addressed before. If your body is restricted then you are at risk of injury as you are not supple and if you exert yourself past the range of where you have strength and movement, you will tear or strain something as it’s the only way your body can get that extra movement due to the lack of full range of movement through tight restricted muscles. Self Myofascial Release Therapy using a simple foam roller does wonders to improve mobility! It effectively releases tension and restores length to muscles. It instantly improves strength and posture by improving the function of joints. This is must for everyone. For more information follow the link: http://180degrees.com.au/page/self_myofascial_release_therapy.html

How is your digestion?

Digestive issues really affect exercise. If you are bloated for instance it affects the activation of the core muscles, as to switch on these muscles you need to pull your naval to the spine. If you are bloated it’s very difficult to do this and will leave you vulnerable to injury. To start improving digestion, begin to investigate the foods which give you the following actions; burping, flatulence and nausea and start to eliminate them from your diet. These reactions are telling you that your body can’t deal with them very well. Another great start is getting some good bacteria in the stomach via a good pro-biotic supplement which contains any of the Lactobacillus or Saccharomyces strains or number of them together.

Digestive issues really affect exercise. If you are bloated for instance it affects the activation of the core muscles, as to switch on these muscles you need to pull your naval to the spine. If you are bloated it’s very difficult to do this and will leave you vulnerable to injury. To start improving digestion, begin to investigate the foods which give you the following actions; burping, flatulence and nausea and start to eliminate them from your diet. These reactions are telling you that your body can’t deal with them very well. Another great start is getting some good bacteria in the stomach via a good pro-biotic supplement which contains any of the Lactobacillus or Saccharomyces strains or number of them together.

Exercise Equipment?

Firstly, the treadmill is not a preferred exercise tool. The reason being that when you walk on a treadmill the floor is moving under you and when you walk in everyday life one propels their body weight against a fixed surface, therefore the treadmill is most unnatural and negatively affects ones gait, there is very little carry over benefit of using a treadmill to using a fixed surface. Whatever anyone wants to say to defend the treadmill, for me this fundamental difference eliminates any beneficial argument. Treadmill walking can also lead to injuries and musculo-skeletal in balances and make any pre-existing ones worse!

Instead, the Cross Trainer is a piece of cardio equipment which I recommend over a treadmill. The Cross Trainer is non-impacting therefore one saves their joints from unnecessary wear and tear which jogging causes. Less injuries equals less time off work! Also, a simple walk outside while simultaneously attaining exposure to Vitamin D is quite beneficial (Obviously staying out of the peak times of day).

Another piece of equipment which creates biomechanical dysfunction is the Leg Extension/Leg Curl.

The Leg Extension is where one sits on the unit and does a kicking action with the ankles pushing against the machine which lifts it up. Now there is no functional strength carry over what so ever with this exercise as there is no movement in our everyday lives which requires one to have strength in sitting and extending our legs in this way without the hips being involved (like with a kicking action). The only time I can think of when one would use this action is when sitting, watching TV and you’re shooing away an annoying pet.

 

leg extension

 


The only reason this exercise should ever be even considered is only in a rehab environment post injury and only for a short time and with very, very light weights to help switch on one of the quadriceps muscle after it’s been switched off due to an injury. Doing this exercise creates dysfunction because it pulls the patella the wrong way and when you go back to a functional exercise, it creates problems because you have created strength in such a way which is not needed, which leaves you more vulnerable to injury.

 

The Leg Curl is not much better! It’s mostly where you lie face down, sit up or stand up and ones heels lift towards ones bottom. Again there is no functional strength carry over what so ever with this exercise as there is no movement in our everyday lives which requires one to have strength in this position. Again it creates dysfunction and what’s more, most of the population have tight to very tight hamstrings and often also have lower back problems. Doing this exercise makes the hamstrings tighter and pulls on the lower back which will lead to pain and discomfort. Creating strength in this way leads to hamstring strains and tears.

 

Leg curl

 

 

An alternative to both those exercises in one is doing a simple Swiss Ball Wall Squat, which is very safe and functional. Functional is the key word here. Doing exercise which will help you in everyday activity and life and not exercise which hinders it.

Lastly, the ABRoller piece which is curved shaped and is used “to work the abdominals”, however it promotes postural problems like forward neck carriage (Turtle neck, which is very unattractive) but most importantly, strains the neck and considering that neck and shoulder tension is very common in all walks of life, especially with people who sit at computers all day (which is most of the population) it’s not a wise exercise to do.

My strong overall suggestion is to use exercise equipment which promotes functional movement and which allows free range of natural movement for each individual body as we all have different biomechanics. Use equipment which stimulates a number of systems at the one time; strength, balance, co-ordination, posture and flexibility. Lying on a bench press machine where you have no need to stabilise as the bench is stable for you and then pushing a force which is controlling your direction creates really dumb muscles! Make your muscles as intelligent as you possible can!

angelo castiglione
180 degrees fitness food & health revolution
director

w.180degrees.com.au
 

australian institute of self myofascial release therapy
(aismrt)
director

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m. +61 (0)412 008 605
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e.bfit@180degrees.com.au
skype: angelocastiglione
msn: angc76@hotmail.com