Training Comments Off on When you goof up your form |

When you goof up your form

Common exercises done with incorrect form can cause more damage than you anticipate, cautions Protima Tiwary.

You’ve decided to get into shape, you are all set to hit the gym, you’ve got your workout gear in place, and you’re all charged up to sweat it out. Great job! Take a pause and congratulate yourself, because it takes a lot of willpower and determination to get started too!

Now that you’re here, we’re sure you’ll be expecting results. It takes time, a lot of hard work, a great diet, and most importantly, the right form, to see the strength in your body grow. If your form is wrong, not only will you struggle to see results, but also increase your chances of injury! While you might have trainers and coaches around you to correct your form, there will be times when you might be alone. Luckily for you, there is a way of checking if you’re doing an exercise right.

Here is a list of some of the most common exercises that people get wrong (even after years of training!) Minimise your chances of injury and maximise results with these form checks:

Planks

Mistake – Dipping hips. The dip in your back is what causes your lower back muscles to hurt.

Correction – Lie down horizontally, then lift your body off the mat in a straight line. Squeeze your glutes, and lift your hips so that your head, hips and heels are all in the same line.

Push Ups

Mistake– Flaring elbows too far away from the body (this causes shoulder injury in the long run), not going down fully, bending the hips up and down instead of the body, forehead touching the ground before the chest,

Correction– Plant your feet together, with your palms almost as wide as your shoulder width. When you push yourself up, only your palms and feet should be touching the floor. Make sure you’re coming up straight. Go down slowly, making your chest reach the floor first.

Bent Over Rows

Mistake– rounding your back, curling your wrists as you pull back the weight, moving your hips (excessively)

Correction– Stand with your feet as wide apart as your shoulders, bend at the knees and bend forward from your hips (like a hinge movement done with knees bent) You will now be at an angle of 45° to the ground. The bar should be below your knees, and your back and neck should be straight. Pull the bar into your lower chest, with the elbows moving into your body, pointing upward.

Overhead Press

Mistake–  gripping the bar wide, not contracting the core, doing a fast up and down movement.

Correction–  Maintain a shoulder grip at the bar, contract your core (and glutes) to maintain a neutral spine, and push your chest out a little. Your elbows should be pointing to the ground (not to the back) When you lift the bar up, move your head slight back while maintain the straight upper body form. Once on top of your head, bring it down slowly till your chest with your elbows pointing straight down.

Hanging Leg Raises

Mistake– swinging of the legs, swinging of the body, lifting legs only halfway.

Correction– Hold on to the bar, and make sure your body isn’t moving. After stabilising yourself, lift your legs as high as you can (keep the legs straight) If you are just starting out, bend your legs and try getting your knees as close to your chest as possible. If you have  a strong core and grip and wish to increase the difficulty level, try touching your toes to the bar that you’re holding (without bending your leg of course)

Bicep Curl

Mistake– swinging the upper body while doing the curls, curling the wrists too, not bringing the weight down fully.

Correction– Focus on using only the biceps. Stand (or sit) straight, place our arms at your side and lock the elbows into your body. Now slowly pull the weight up, and lower it without moving your elbow out of it’s position. In order to keep the forearm out of this movement, leave your wrists a little loose. When you lower the weight, make sure your arm is fully extended.

These exercises are the most common ones that almost everyone does while training, and more often than not the correct form is ignored. The injuries might develop after a long time of doing the exercise in an incorrect form, but why wait for an injury when you can prevent it and learn slowly? Progress is slow, you need to be patient, and if you’ve been working hard and using the correct form, the results are bound to show.

ABOUT THE AUTHOR

An Army kid who wishes to travel the world one wellness vacation at a time, Protima Tiwary is a freelance content writer by day and Dumbbells and Drama, a fitness blogger by night. High on love and life, she is mildly obsessed about travelling and to-do lists and loves her long gym sessions like a fat kid loves cake.

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Motivation Comments Off on Can you run if you are overweight? |

Can you run if you are overweight?

Aerobic exercises like running a great way to lose weight, Radhika Meganathan explores how overweight people can run. 

A high intensity exercise like running burns calories fast and is often touted as a good way to lose those excess inches you want to get rid of desperately. Or maybe you just want to run for the experience of it. But what about the practicality of running when you are overweight? Can you start a running schedule if you are so out of form that you feel breathless just by walking faster?

“The answer to the question is yes, but you cannot start right away,” says Dr Archana Samson, who works as clinical physiotherapist at NHS Wycombe, UK. “You have to first prepare your body for running, to prevent any harm to your joints, or even the heart, if you begin too fast. Preparing is really important, as are discipline, lifestyle change, and your medical history.”

That makes sense, doesn’t it? If you are overweight, chances are that you have not exercised for a while and your joints would be stiff. Here are some steps that you can take, if you want to begin a running regimen from start:

Begin with the right motivation

A lot of overweight people feel that it is too late for them to start running, because it is just too hard. Well, if you want to run a mile right away, then yes, that will be too hard with the current equipment you have in hand – your out-of-form body! Fitness is a skill, just like any other skill like cooking or swimming, and it is unfortunate that most of us feel bad when we cannot instantly become great at something that we see others do easily. Just like how a beginner cannot expect to make an intricate dish on Day 2, it is unreasonable to expect your body to master running at the first attempt itself. Give it the time it needs. Progress, nor perfection must be your beginners’ mantra.

Consultation first, the gear next

“A medical check up along with your physician’s approval is extremely important before starting any fitness regime. The analysis will locate any danger points or bottlenecks you may need to be aware of,” advises Dr Archana. If you are overweight and eager to start running, your doctor will also tell you how to monitor your heart rate and start slowly. Once you get cleared for the sport of running, get a gait analysis done and buy the idea pair of shoes for your body. Invest in compression shirts if your upper body is heavy. For women, a fitness bra is a must-do investment, to avoid stretching and sagging. For added advantage, spend some time on live and research about running basics so that you are familiar with the jargon and practice before you hit the ground (literally).

Start with walking

Start slowly, gently. Walk out of your door and stroll for 10 minutes at any direction. Then walk back. Do this morning and night, every day, preferably on waking up and before going to bed. It takes 21 days to form a habit, so in this way, you also build discipline. On the fourth week, begin the walk-jog method at your own pace. Start with 15 second increments every day. Walk a minute, jog for 15 seconds, walk a minute. Rest a minute. Continue until you feel pleasantly tired. Once you can walk without breathing issues or any pain, you can start trying out a program like Couch2k. If you are looking for a self designed regimen, there are several that are available online for free.

What if you have additional health issues?

A structured, supervised program may be the answer if you have obesity-related issues. Low intensity physiotherapy exercises and gradual progression into a healthy diet are part of initial management when you enlist medical help to tackle associated conditions. “Arthritis, back pain, musculoskeletal and chronic conditions such as heart diseases are often common in overweight persons. In this case, I recommend a drafted program which would include regular supervision, prescription of appropriate physical activity to increase muscle strength, flexibility, endurance, and steps to maintain weight loss under safe and controlled conditions,” says Dr Archana.

What’s your end goal?

If your main objective is to lose weight by running, you must be extra careful. It is shockingly easy for some to put on more weight because aerobic exercises like running and swimming make you hungrier, and they end up eating more, while thinking “Oh but I have done my exercise for the day so it’s okay to eat!”. Weight loss is a science and it is about burning more calories than what you put in, so talk to a nutritionist about calorie counting and the right diet for your running schedule.

“Regardless of why you run, do not let anybody shame or heckle you, and never feel ashamed of your body at any point. You are now running and making a positive lifestyle change, which means you are way ahead of all those who have not taken this step yet,” affirms Dr Archana. So runners, put on some awesome music on your headphones, don your pair of shoes, go at it every day and you will see results very soon. And remember, without proper rest and recovery periods, you can end up in real pain, so make sure you don’t push yourself too hard and do it all too quick.

ABOUT THE AUTHOR

 

Radhika Meganathan is a published author who is an advocate for healthy living, she practices sugar-free intermittent fasting, all-terrain rambling and weight training.

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Training Comments (1) |

HIIT – Is it right for you?

The newest darling of fitness enthusiasts, HIIT, is it beneficial or not for your fitness regime, asks Deepthi Velkur

High Intensity Interval Training (HIIT) a term that has been thrown around by fitness enthusiasts over the past few years. Essentially, it involves repetitions of short bursts of intense, ‘maximum effort’ exercise, like sprinting. The periods of burst activity last from anywhere between 20 to 40 seconds.

Why you should try HIIT?

As fit individuals, we all strive to be healthier and be fitter. When it comes to getting fitter, factors like cardiovascular ability, core strength and fat loss are crucial elements.

  • Cardiovascular ability refers to strength of your heart. It is very important for reaching and maximizing your fitness potential.
  • Core strength helps in having better balance, keeps the body aligned and helps to recover from injury faster.
  • Low body fat means you have peak performance in running, flexibility and agility.

Just doing cardio helps to achieve cardiovascular strengthening, fat loss as well as better core strength. But doing only cardio can lead to muscle loss. For those of you who have done cardio, it only gets repetitive and boring over time. The alternative to this is HIIT. It aids in bettering cardiovascular strengthening, assist in fat loss and bolster core strength without compromising muscle mass, and not taking up a lot of your time. For runners, cyclists, triathletes and other endurance athletes it is important to maintain muscle strength and mass as it supports them during long distance events.

How does HIIT build endurance?

If you want to build endurance in a short period of time, then you need to consider the following:

1) Heart rate (how many times your heart beats per minute)

2) Stroke volume (the amount of blood pumped per heartbeat)

3) Heart contractility (the forcefulness of each actual contraction of your heart muscle)

While the terms might sound a bit technical, these are the ones that determines your overall endurance. As each of these variables increase, your blood gets more oxygenated and your muscles also receive more oxygen. So, the heart is the primary component for building endurance through HIIT.

Sculpting your physique and increasing metabolic rate is a fabulous effect of internal training. By working out at your top level of exertion, you burn more calories in a short space of time than other workouts. Sound’s simple? Unfortunately, it isn’t as easy as it sounds!

If you are an absolute beginner to exercising, then this high intensity method might not be suitable. You need to put in at least 3 weeks of proper training before graduating to interval training to avoid injury.

The Benefits

  • Increased Metabolism and Stamina
  • Time saver sessions – 3 sessions/week of 15-20 mins is sufficient.
  • Anywhere – HIIT sessions use your own body weight and hence can be done at any convenient place.
  • Preserves muscle mass and leads to an increase in cardiovascular efficiency as well as increased tolerance to the build-up of lactic acid.
  • Improved performance and endurance.

HIIT Routines

Designing the right interval training routine can be sophisticated or casual. Elite athletes can choose to visit sports performance labs to have blood lactate and exercise metabolism tests done to determine the best interval training routine. Remember that interval training is extremely demanding on the heart, lungs and muscles, and it’s important to have an OK from your physician before you start. It is recommended that you consult an athletic trainer, coach or personal trainer to get a HIIT program designed to meet your fitness goals.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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Featured Comments Off on Strength Training for Runners |

Strength Training for Runners

Radhika Meganathan talks to the assistant secretary of Chennai District Powerlifting Association JYOTSNA JOHN about the importance of strength training for serious runners.

Meet the NSCA certified personal trainer and Olympic weightlifting instructor – Jyotsna John, who founded The Unit in Kotturpuram, in 2012. Since then, she and her team have helped train over 900 people into a better lifestyle through exercise and nutrition counseling. In this exclusive interview, she shares her strength training tips for the avid runner.

How did you get started in strength training?

I have played competitive basketball for 16 years. I started strength training during my high school, as part of fitness regime for the sport. I loved how strong I got and how much better my jumps were when I trained and I haven’t looked back since.

How important is strength training for runners?

Extremely! Running places a lot of stress on the knee joint and the muscles around it. If you don’t have the strength to carry your body over the many miles you have to run both for the long training period and on race day, you will definitely get injured at some point. Strength training will help you avoid this pitfall.

What kinds of strength training programs are available for runners?

With runners, the focus is not on building big muscles or lifting big weights. It’s on building stability through the knees, hips and ankles and increasing their tolerance to distance running. At The Unit, we usually recommend light weights and lots of reps along with plenty of core training to help our runners stay injury free.

How should marathon runners set goals for strength training?

Do shorter runs at faster paces once in a while. It’s a good measure of how strong you’re getting without creating too much stress on your joints.

How does strength training help in recovery after a marathon?

Benefits of strength training are largely indirect. If you’re stronger and more capable of handling the impact of tens of thousands of steps on a hard surface (like the road) at high velocity, then you are likely to need less recovery time.

Are there different ways of strength training for men and women Marathon runners?

Women can tolerate more volume than men. Hence, the only (tiny) difference is, strength training for women usually involves more sets and reps than for men. Otherwise, the exercises and the training itself is the same for both gender. Same group of muscles, same demand on both muscles and joints, why should the training be any different!

Your strength training tips for first time marathon runners?

Balance the amount of time you put into running, with the amount of time you spend strengthening your muscles for the run. Lower your mileage, if needed, till you’re strong enough to do them well. 

What do you most worry about training runners?

Runners are by far the most obsessive, neurotic bunch of people I train. Even in the middle of an injury you can’t tell them to take a break because if you do, they react as if you’re trying to steal their inheritance!

For the runners I have so far trained, their weekly mileage is usually more important to them than their joints and they are for all these reasons more prone to injury than the average person. I’ve always found this amusing, because if you ask any runner why they started running, they’ll tell you it was to get fitter. But the longer they’ve been running, the less they care about health and the more they care about random numbers like mileage, tempo and other such things that look good on paper.

So is this what you’d like to caution long distance runners against strength training?

Yes. Don’t over-train. Somehow runners seem to be particularly susceptible to overtraining. The need to clock miles or put in the time for lifting weights should not outweigh your need to be healthy. Listen to your body and if needed, take days off from training. Rest before you need it and eat enough carbs to keep your muscles fuelled.

Is it better to do the strength training at home or with a trainer?

If you can’t afford professional training, at least do a few sessions with a good trainer and learn the right way to perform your movements. Bad movement patterns can cause injury and wear out the joints. But if you are a serious runner, investing in a good trainer will help you understand exercise technique and prevent injuries.

For training queries, Jyotsna can be contacted at http://jyotsnajohn.in or at The Unit (www.the-unit.in)

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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Training Comments Off on Understanding the Ultra-marathon |

Understanding the Ultra-marathon

So now since you have run the full marathon a few times, are you looking to ramp up to the next level of long distance running and are you prepared for it, asks Nandini Reddy

The classic marathon is running a distance of 26.2 miles. But the next level after you have done the marathon a few times is the Ultra-marathon. Each ultra marathon distance varies between 30 – 50 miles. There is really not set rule that it should be a particular distance only. So what is it like to run an ultra marathon?

So if you have decided to give it a go then there are a few things that you need to understand about an ultra-marathon which are different from a marathon.

Trails rather than city runs: Ultra-marathons are more scenic. There are several races organised along trekking trails. The varied terrain gives a full body workout so its necessary that pre-race you work on strengthening your muscles.

Food is a huge factor: Ultra Marathons have breaks where you have to recharge your body with food and energy drinks. Certain events even put out a lavish spread for runners. You need to understand that ultra marathons might last upwards of six hours so fueling your body is a huge portion of the race.

Run slowly: Keeping in mind the distance that needs to be covered. It is recommended that you run slower than normal. It is generally opined that Ultra-marathons are more fun than full marathons because of the pace. The key is to finish the race without collapsing at the end of it. There are no real set standards of time to complete and ultra-marathon so don’t try to race against the clock.

You will find walkers: It is likely that for a few stretches you will find folk walking. During the uphills people are encouraged to walk to conserve their energy to run on the flatter terrains.  You might even come across people using trekking poles on uphill terrain. If you are walking you might make some friends along the way as well.

Training varies: Most ultra runners train much as they would for a marathon, but make the long run a little longer, or run some back-to-backs. Training runs can be shorter for 30 – 35 miles and then you can ramp up with slower paced runs for 40-45 mile runs.

Ultra marathoners are a massive welcoming group of runners so it would be a good deal to try one sometime soon.

ABOUT THE AUTHOR

IMG_20171011_095150

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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