Mastering the Kettlebell Swing

Kettlebells are all the rage in fitness, and when used properly they are fantastic tool!   However not everyone needs or should do all the exercises possible with a kettlebell and like all things a mastery of the basics is the necessary foundation for advancement.     For the kettlebell that foundation is all about mastering the Kettlebell Swing.

The swing is a hip hinge movement NOT a squat!    Most people do not know the difference which is the first challenge.    The following shows an unloaded hip hinge using a dowel (can use a broomstick or anything light) to keep the spine in perfect alignment which is key!

Start by doing hip hinges holding a rod held at hips and head to groove hip hinge pattern – you should feel it in hamstrings (back of your leg) and butt! Also notice how the knees do NOT move forward over the toes showing that all the movement is occurring at the hip joint.  Do NOT progress until you are reps like this correctly and have fully grooved the movement pattern.

                                   

Next drop the rod and pick up the kettlebell holding it to your chest and repeat the hip hinge – if you feel it in your back you are doing something wrong!    See the picture below:

To insure you really feel the proper mechanics put toes/ball of foot up on thin board which forces weight into heels and repeat movement – you should really feel it now in hamstrings and glutes and be hinging NOT squatting!  This should really help to lock in the right technique.    See picture below:

Then progress to kettlebell deadlift – stand over kettlebell with bell between heels – hip hinge (do NOT squat) to grip kettlebell handle with arms straight and shoulder retracted.  Stand-up squeezing glutes and drive hips forward but do not hyperextend.   Repeat until they have this movement grooved.    See picture below:

Once you have mastered the deadlift you are ready to do swings!  Start with kettlebell on the floor in position like you are going to hike a football then  hip hinge with back flat, hips back knees NOT flexed forward with hands holding top of kettlebell handle in hook grip and head in neutral position.  Head neutral shoulder back and down with lats tight like the picture below.

“Hike” kettlebell back between legs bracing core so that kettlebell is ABOVE the knees! Should brace core as kettlebell hits bottom position and drawn in belly button slightly.

Then extend the hips – arms DO NOT lift kettlebell – they go up from the hip snap – keep shoulders down and retracted and lats tight – bell should not rise above shoulders.

Let kettlebell fall back and as it reaches the hips hinge the hips back again.

At end of swing replace bell in front of body in hike position THEN relax body and release bell – VERY important to keep hinge position and brace until bell is back in starting position.   To see a great video on this progression click here:  https://www.youtube.com/watch?v=GYHbu2LRqD0This video made by Mike Boyle is one of the best there is to teach a kettlebell swing progression.

Once you have mastered the swing movement begin to link your breathing with the movement:  Inhale as you swing down and exhale sharply at top of swing.     Remember to brace you core as you hit the bottom of the swing.    Recommended starting weights are about 36lbs for men and 25 pounds for woman or if you have access to kettlebells marked in kilograms use 12 for woman and 16 for men.   Then slowly progress.

Once you have the movement do big sets of 20 – 40 reps and build to the point where you can complete 200 – 300 repetition in a workout 2 – 3 days per week.      When you get here you and everyone around you will start to notice a difference!

Squats and Anatomical Variation Among Individuals

Squatting is one of the fundamental movement patterns everyone should train, but it is very important to understand and consider the effect that individual variations in limb length and anatomical variances can have on exactly how each person can and should squat.

Everyone cannot and should not squat the same way!  Many trainers and individuals try to squat in “perfect” form with feet flat, no heel lift, feet pointing forward, with back upright and straight with butt to the grass but this is not only not possible for some people – it can actually get them hurt!

One of the biggest factors determining how an individual can squat is the relative length of their femur (upper leg bone) relative to their lower leg (Tibia) and upper body length.       In general, the longer the femur and the longer the torso and the shorter the Tibia the greater the person MUST lean their upper body forward in order to get thighs parallel to floor much less going below parallel.     This puts a TON of stress on the low back and in extreme examples trying to get to parallel is a BIG MISTAKE – swap for another exercise like a lunge or step up – nobody wins when you get hurt exercising!

To gain a really strong understanding of these concepts check out this fantastic article on this subject by Bret Contreras that includes video links to a short, but powerful video presentation on this subject using a stick model: https://bretcontreras.com/how-femur-length-effects-squat-mechanics/  .     Once you see it you will never try to force someone into a fixed squat pattern again without really thinking it through.

In addition to limb length differences there can be dramatic differences in the shape of the acetabulum (the hip socket), the head of the femur (ball of the femur that fits into the hip socket), and the femoral neck angle.  The end result can mean very different squatting mechanics are required.   Here is a great article showing how these differences manifest themselves in squatting mechanics:https://bretcontreras.com/no-two-hips-are-the-same-how-anatomical-variance-can-affect-your-range-of-motion/

  

Anime Isekai Quartet Hadirkan PV Baru Dari Konosuba

Kali ini PV anime ini datang dari Konosuba. Ada Kazuma, Aqua, Megumin dan Darknes.

Anime dengan karakter Petite, Isekai Quartet menunjukan video promosi baru, kali ini datang dari Konosuba. 4 Pemeran utama yaitu: Kazuma, Aqua, Megumin dan Darknes pun turut hadir di dalam PV ini.

Di dalam PV kita dapat menemukan kekonyolan mereka yang sering kita jumpai di anime orisinil Konosuba, seperti Kazuma yang tidak mempedulikan Aqua walau ia sedang dimakan kodok raksasa, dan Megumin yang bertengkar dengan Darknes untuk menyusul Kazuma dan Aqua di dalam gua.

Menurut sampul animenya, anime ini akan mengudara pada musim Semi 2019 mendatang. Selain mendatangkan Konosuba, nanti anime ini akan dikombinasikan dengan beberapa anime lain, seperti: Re:Zero, Overload dan Youjo Senki.

Selain membawa animenya, seiyuu dari anime ini akan turut membawa para seiyuu dari anime orisinilnya.

Untuk melihat PV-nya kalian bisa menontonnya di bawah ini.

Sumber
http://moetron.net
http://isekai-quartet.com/

Using Eccentric Exercise to Target Fast Twitch Muscle Fibers

As we age we lose progressively more muscle mass each year, and specifically we lose fast-twitch muscle fiber.     Once this progresses beyond a certain point people are not longer able to perform common activities of daily living like getting up and down from chairs, walking up and down stairs, etc.

Use eccentric-dominant strength training to target fast twitch fibers and build muscle. Older adults over 60 will benefit from this style of training because it allows you to counter the age-related loss of fast-twitch muscle fiber.

A study in Medicine and Science in Sports and Exercise compared the effects of an eccentric-dominant resistance training protocol with a traditional training program in older individuals who had an average age of 68. Training was twice a week for 16 weeks, and the traditional protocol involved two sets of 10 reps at 75 percent of the 1RM using four exercise for the major muscle groups. The eccentric-enhanced training involved a unique training scheme. Participants performed three sets of 10 using a weight of 50 percent of the 1RM. They performed the concentric portion of the lift bilaterally (using both sides at the same time) and the eccentric portion unilaterally (using one arm or leg at a time), alternating between left and right limbs for each repetition and performing five eccentric contractions per limb per set.  

The eccentric-enhanced group had greater increases in strength at higher movement speeds, indicating greater fast twitch muscle development. The traditional training group gained strength as well but at slower movement speeds, which is expected because relatively heavy weights and slow speeds were used in the traditional training style. Eccentric training is excellent for this population because the increased strength at fast movement speeds and recruitment of fast-twitch muscle fibers is an advantage when rapid movements of the limbs are necessary, such as when recovering from a stumble or trip.

Additionally, eccentric training is well known for increasing hypertrophy, making it an ideal antidote for age-related muscle loss. This training style was also proven to be better for improving performance on “functional” tests that may be applicable to everyday life such as the speed at which one can walk six meters. The eccentric-enhanced group improved more than the traditional group, while a control group had a significant decline in walking speed on a six-meter walking test. This rapid decline in the control group is surprising because the population was a healthy community-dwelling group that was fairly active. Researchers suggest strength training is critical for older people because without it, there will be a rapid and pronounced functional loss.

There was also evidence of greater muscle hypertrophy in the quadriceps from eccentric-enhanced training than traditional. In fact, the vastus lateralis, one of the quad muscles increased in thickness in the eccentric group only, while the control group had a decrease in the thickness of this muscle, indicating sarcopenia at work.

Of interest, the rating of perceived exertion was lower in the eccentric training group. This is good news for older individuals, anyone who is new to exercise or bored with their workout. 

The reACT Trainer is the ideal for this purpose because it is a functional exercise that is eccentric-dominant and simultaneously improves balance, timing, coordination AND eccentric strength leading to rapid improvement in functional capability with increased fast-twitch muscle fibers.

Turmeric – Herbal Anti-Inflammatory

Anti-inflammatory medication is among the commonly used medication in both over the counter and prescription forms.      In addition, many people used anti-inflammatory medication like Ibuprofen, Aleve, and others at high dosages for long periods of time.   The end results are that thousands of people experience serious and sometimes life-threatening side effects such as gastrointestinal bleeding and kidney failure.     While effective these drugs are not meant for long term use.

Enter Turmeric!    Turmeric has been used as a spice is Asian (particularly Indian) cooking for thousands of years.   Like most herbs and spices it was used for its medicinal properties more than for taste!     Turmeric can prevent and treat food-borne illnesses among many other benefits.  Modern research confirms turmeric's antimicrobial properties against many of the germs and bugs found in food.

Turmeric contains many beneficial plant chemicals aka “phytonutrients”.     One of the key chemicals is curcumins.    There are several varieties of curcumin in Turmeric, and like all plants where the plant is grown and how it is supported and harvested determines the quantities of specific beneficial compounds in the herb.  

Turmeric has been heavily studied and modern techniques have been used to produce Turmeric supplements with standardized amounts of key compounds like curcumin.    In addition, other techniques have been used to greatly boost the absorption and utilization of curcumins and other key chemicals in the cells.

The end result is that modern Turmeric supplements are extremely powerful anti-inflammatories with side benefits rather than side effects!     Unlike anti-inflammatory drugs Turmeric improves gastrointestinal function while providing potent anti-inflammatory effects for many inflammatory conditions including:

All forms of Arthritis

Crohn’s and Colitis

Many inflammatory skin conditions

Treatment of traumatic injuries such as ankle sprains, pulled muscles, back injuries, etc.

Research has consistently shown that Turmeric Supplements are as powerful as anti-inflammatory drugs but can be safely taken for long periods of time without side effects making them a great tool for these inflammatory conditions.  Take, for instance, just a few of the most recent research studies published within the past few months showing that curcumin can:

• Increase lifespan
• Protect the liver from oxidative stress
• Kill fungus more effectively than ginger, clove and oregano
• Induce tumor cell death in the deepest parts of individual cells
• Kill bladder cancer cells
• Destroy lung cancer cells
• Lower blood cholesterol levels
• Protect against cognitive/memory defects from heavy ion irradiation
• Standardized Turmeric supplements have been proven to be as effective as Anti-Depressant Medication for the treatment of mild to moderate depression!

Which supplements are best?

There are several outstanding Turmeric Supplements with standardized dosages of key compounds that use proven technologies to dramatically improve absorption and utilization.   These supplements allow consistent dosing and have been proven in multiple research studies.

Meriva - Meriva curcumin phytosome is a unique curcumin extract that is significantly better absorbed than other curcumin extracts.  Phytosomes are plant extracts bound to phospholipids.     All the cells in the body have a phospholipid surface so by binding the curcumin to a phospholipid there is a dramatic boost in absorption and utilization many times higher than supplements not using this technology.

BCM-95 – is another standardized, patented form of Turmeric Supplementation that has been studied heavily and also provides a high level of absorption and bio-availability.  BCM-95 stands for the patented composition of curcumin essential oil complex: 86% curcuminoids and 7-9% essential oils.

Theracumin – is another standardized, highly bio-available Turmeric Supplement.     It is a nano particle colloidal dispersion- Extremely tiny particles close to the nano-scale are made and combined with a gum to form a microscopic dispersible agent.

To determine which product may best suit your needs and to determine an appropriate dosage see this excellent review of bio-available Turmeric Supplements:     https://www.turmericforhealth.com/curcumin-benefits-and-dosage/8-popular-curcumin-supplement-types-in-market-today-a-quick-review

How to Optimize Vitamin D levels in the Winter

Vitamin D is constantly in the news lately and for good reason.    Optimal levels of Vitamin D have been linked to a host of benefits including prevention and treatment of many key diseases ranging from Osteoporosis to improved heart health with reduction in heart attack risk to prevention of many different types of cancer.   

During the winter - high levels of serum Vitamin D are highly protective against illness and flu in particular - BUT you must get your serum levels high enough, and your individual dose to achieve this level is unique to you based on a host of factors.   Based on genetic factors dosage to achieve ideal levels can be anywhere from 600iu to 10,000iu per day!

The ideal way to get optimal levels of Vitamin D is to let your body create it through Safe Sun Exposure (see previous blog on this subject here:  http://workoutanytime.blogspot.com/2016/08/the-facts-on-safe-sun-exposure-and.html  However this is easier said then done, and too much sun is clearly a strong risk factor for skin cancer!      Enter Vitamin D supplementation.     Also note that in order to produce Vitamin D from Sun Exposure it is critical that you are not magnesium deficient - Vitamin D synthesis is completely dependent on magnesium levels.

Vitamin D Supplementation

The amount and form of Vitamin D supplementation has changed substantially based on lots of emerging research.    The form that should be taken is Vitamin D-3 NOT D-2 form and all experts agree on this!     However when it comes to dosage things get much trickier.      The confusion comes because Vitamin D is really a powerful compound and functions as a hormone in the body.    As such it has profound impact on virtually every system in the body.    In addition you can overdose on Vitamin D supplements so more is NOT always better!

Vitmain D Testing

Ideally you should order a blood test and test your levels.    The test you want is called a 25(OH)D blood test and is offered by all major labs.   You can either ask your doctor to order this test for you OR you can order an in-home test.   You just prick your finger and put a drop of bloo on the enclosed paper and send back in to the labs.    You can also your own blood test online and go to a lab to have blood drawn in the same way your doctor orders the test.   For more information on testing go here:  https://www.vitamindcouncil.org/testkit/?gclid=Cj0KCQjwh_bLBRDeARIsAH4ZYEPhv0MVkO5_S7USZZ8bwVlt5A3vPWGbBFFIbJiB8Wtva0x-IDH7UmQaAlGkEALw_wcB#

Confusion Regarding Effectiveness of Vitamin D Supplementation

There is a lot of misinformation regarding the effectiveness of Vitamin D supplementation.   Many studies show no effect from supplementation.   However in most cases the studies showing negative results did not customize dosage to insure that effective serum Vitamin D Levels where achieved.    To be effective you must achieve specific serum levels of vitamin D so dosage by itself is not going to insure results since people are unique in their dosage requirements for many reasons including specific genetic polymorphisms that vary from person to person.

Ideal versus Acceptable Blood Levels of Vitamin D

There is a big difference between what is considered “acceptable” or okay and ideal blood levels.   Here are the classifications of different blood levels of Vitamin D. according to the Vitamin D Council:

0 – 30 ng/ML is very low and considered a deficiency

30 – 39 ng/ML is better but still insufficient for optimal health and disease prevention.

40 – 100 ng/ML is optimal

Above 150 ng/ML is toxic!

The key is to test and if low take a supplement then retest 2 – 3 months after regular vitamin d use because each person is different in how much supplementation they need based on many factors including sun exposure and skin type.     The RDA for Vitamin D for infants is 400iu.    For Children 1 – 13 and adults through age 70 the RDA is 600iu and for those over 70 the RDA is 800iu.

Unfortunately, this is way too low to get many people into the sufficient much less optimal range so testing is really worthwhile.   In many cases people need 4,000 – 10,000 or more iu's per day for at least a month to get where they need to be for optimal health!

Preventing Vitamin D Toxicity through the Co-Administration of Vitamin K-2

Like many vitamins Vitamin D has a co-factor or other vitamin that helps it perform its function better and in a more balanced fashion, and that other vitamin is Vitamin K-2 (not to be confused with K-1 found in many plants).    In an ideal world, you can get all the Vitamin K-1 you need from eating plenty of green, leafy vegetables, and your body can turn it into K-2.   Unfortunately, this conversion is lacking in many people.

More importantly K-2 is not easily toxic and can be taken with Vitamin D.    K-2 is best taken as a supplement as MK-7 version which has been heavily researched and shown to improve bone health and prevent arterial calcification which can potentially occur with too much Vitamin D.     For a more complete understanding behind how K-2 works with Vitamin D and why it is a great idea to take the MK-7 form of K-2 with Vitamin D check out this article from Dr. Mercola:   http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx

Taking 100 – 200 mcg per day of Vitamin K-2 will help optimize the effects of Vitamin D and minimize risks associated with Vitamin D Supplementation.   There are many Vitamin D supplements with K-2 included!

How Lower Body Strength Training Improves Brain Function

While mental games and puzzles have some effect on your brain, exercise is still one of the best ways to ensure a healthy brain. In fact, there's ample evidence showing that resistance training exercise, especially lower body strength training, is vitally important for healthy brain and nervous system function.   Several studies show a strong link between leg strength and cognitive function.

Research has shown that when you fail to perform weight bearing exercise, you don’t just lose muscle, your brain and nervous system also deteriorate.   

A 2018 study published in Frontiers in Neuroscience shows that neurological health depends as much on signals sent by the body’s large, leg muscles to the brain as it does on directives from the brain to the muscles.  According to Medical News Today, "The main takeaway of the new findings is that leg exercise — weight-bearing exercise, in particular — 'tells' the brain to produce healthy neurons, which are key for … [coping] with stress and life changes."

The researchers called out climbing stairs, dancing, hiking, tennis, walking and weightlifting as healthy examples of weight-bearing exercise. Study author Raffaella Adami, Ph.D, professor and researcher in the department of health science at Italy's University of Milan, said:

"It is no accident we are meant to be active: to walk, run, crouch to sit and use our leg muscles to lift things. Our study supports the notion that people who are unable to do load-bearing exercises — such as patients who are bedridden, or even astronauts on extended travel — not only lose muscle mass, but their body chemistry is altered at the cellular level and even their nervous system is adversely impacted."