REAL PEOPLE, REAL SITUATIONSWritten by Deborah Caruana RN, MES, CPT
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There is a highly credentialed school of thought that advocates: "Every exercise, every movement and every activity you do is an abdominal exercise if you draw your belly button in and brace your abdominal muscles. Sit-ups and crunches waste your time and do not produce results." I personally believe that there is not one formula for all bodies. For those that have no lower back problems, ever, plus perfect balance, coordination and that conditioned response to pull navel in to spine, I say yes, you don’t need to do abs. But for us mere mortals who at times twist, bend and pull things (or children!)and forget to brace…well you still need to do your abs. Remember practice makes perfect and that bracing response at varying resistances and degrees is not innate but practiced. So based on this article I will let Jeanne be her own judge and in an informed way let her decide whether she needs to do her abs or not. PS. If she decides to not do them I will monitor carefully her balance, strength , coordination and lower back response and if I do see any signs of weakness I will discuss with her need to suffuse an ab workout intermittently. TWO WEEKS LATER Jeanne has since clarified that she doesn’t want muscle definition but most of all she doesn’t want any roundness of belly. So, we entirely ommitted crunches. By eliminating crunches and working abs through whole body movements and engaging twisting and bending movements her abs have flattened out entirely again. She has not lost balance, strength or coordination and her conditioned response is now to pull navel in and brace her abs. She will not have that 6 pack definition that is so sought after, but that is her personal choice. For myself personally and all clients who choose to do so I will continue to do crunches, coming up and working only to point where navel can stay in towards center of gravity(spine). If abdominals pop out at all belly will develop roundness, and that conditioned response to pulling in may be weakened. But isn’t it great to know that you can be working your abs all day long, in whatever you are doing, just brace them and pull in! Voila! Flat abs.Deborah Caruana RN, AAHRFP, NASM, ACE, www.vitalsignsfitness.com email deb@vitalsignsfitness.com
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.
| | The Scoop on Stress.Written by Deborah Caruana RN, MES, CPT
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Did we need this experiment to prove our point? Hardly. But scientists do and here we are with more proof of what we already knew. Since fight-or-flight response is designed for physical action, regular exercise is best way of dissipating physical manifestations of stress hormones in body. Exercise, even stretching, can relieve tension in muscles. While fight-or-flight taxes immune system moderate physical activity can bolster immune response. Exercise can also counteract anxiety adrenaline and cortisol may cause when they flood bloodstream for prolonged periods. Most obviously, exercise is an outlet for excess adrenaline, and has been shown to blunt cortisol production. But another way it achieves this is by releasing serotonin, a neurotransmitter that stimulates brain's "happy centers." This occurs most dramatically within first 30 minutes of physical activity, then tapers off. Exercise also induces release of endorphins, which block pain messages and can enhance mood. There are peripheral benefits to physical activity as well. The sense of self-control that comes with overcoming anxiety provoking stress, of course weight loss that comes with exercise and improved body image affects our outlook, and so our interactions with others, which in turn improve our mood. So empower yourself and make friends with stress. What Stress Can Do For YOU! New research is telling us that stress should be welcomed. Increasing evidence is pointing to how stress can: ·Prevent cancer from returning ·Reduce chance of heart attack ·Increase life expectancy ·Boost immune system ·Increase brain power Well, do you feel any better now? Deborah Caruana RN, MES, CPT. CALL 212-677-3185 EMAIL deb@vitalsignsfitness.com WEB www.vitalsignsfitness.com
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.
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