If you're using the pushup-plus exercise to activate the serratus anterior, recent research concludes that traditional pushups work just as well. In a small study published in BMC Musculoskeletal Disorders [2015; 16, 23], researchers studied the effects of PUP variants on (among other things) the electromyographical activity of four shoulder muscles, including the SA, during concentric contraction. They found that the highest EMG activity of the SA occurred at 55 degrees of elbow extension during the concentric phase of the PUP and not at the plus phase.
Diastasis recti abdominis (DRA), commonly shortened to diastasis recti or diastasis, is the separation of the rectus abdominis down the linea alba. While it is a terrifying thought for most, DRA is a reality for up to 70% of pregnant and postpartum women (Hakan, 2018). Though it can also occur in men who carry excess abdominal fat, the condition is most commonly associated with women during and after pregnancy as a result of hormonal shifts and the continual stress placed on the core from carrying a baby to term. DRA has become a hot topic as more and more fitness professionals advertise programs that promise to prevent or fix the condition. These programs have introduced several strong opinions into the discussion including avoiding crunches and the prone position or abstaining from core exercises during pregnancy and postpartum. These ideas are widely circulated which has influenced the perception of exercise during the pre- and postnatal period. Unfortunately, many of the common recommendations for addressing DRA are based on grains of truth or best guesses and do not take into consideration much of the recent research. This article provides a brief overview of the common misconceptions, a synthesis of the latest studies, and recommendations for helping clients beat the statistics and avoid diastasis.
Traditionally, reactive or power training has been viewed as training used exclusively in athlete’s programs. Although this is an important component in the athlete’s protocol, it’s an equally important component in the exercise program for a typical gym member. Every activity we perform, whether on the playing field or during everyday activities, require individuals to react and generate force quickly to certain demands place on our structure. It is critical that individuals are trained at speeds that are functionally applicable to everyday life and sport, decreasing the risk of injury and enhancing overall performance.
Many people get into the business of fitness because they already have a passion for working out. Being a personal trainer gives you easy access to workout facilities and the ability to still focus on your own fitness goals, essentially making the gym your office. But why else should you choose to become a personal trainer? Deciding on a career path can be a challenging thing to do since you have to consider what you are interested in and have a strong passion for. You also have to look at the longer term benefits of the profession and if it’s right for you. To help you decide we’ve put together the top 5 reasons for becoming a qualified personal trainer.
Fitness instructors and trainers are always looking for new exercise ideas to bring to their fitness classes, and there have never been more options at our fingertips, thanks to social media. Picking up new ideas is as easy as tapping the YouTube or Instagram app on your phone. However, with fitness-related video clips being posted on the daily, fit pros must be extra discerning about sourcing the best and safest exercises from the most reliable accounts. Here are a few ground rules for seeking out exercise inspiration on social.
Playful exercise can be something as simple as a game of tag. While that’s fun, it probably won’t target all of the areas a client needs to work on. To do that, you’ll need to find ways to combine playfulness with exercises that will help your client reach their goal.