Integration or Isolation?

What are the best kind of exercises to work the core? ACSM looked at two ways to do them, integrated and isolated. Integration exercises are movements that require the activation of distal trunk muscles. Isolation exercises activate only the trunk muscles.
Most would think that isolation exercises would be the best way to train the core. However, incorporating movement with a static hold using a distal trunk muscle has a better effect when working the core. Think of it this way, if you are doing a static isolated plank and add in a lateral or forward arm reach, your core has to engage more and work harder in order for you to keep good plank form. It is more of a challenge to go away from the mid section (core) then with in the mid section (core). Make sense?

What are the best kind of exercises to work the core? ACSM looked at two ways to do them, integrated and isolated. Integration exercises are movements that require the activation of distal trunk muscles.  Isolation exercises activate only the trunk muscles.

Most would think that isolation exercises would be the best way to train the core. However, incorporating movement with a static hold using a distal trunk muscle has a better effect when working the core. Think of it this way, if you are doing a static isolated plank and add in a lateral or forward arm reach, your core has to engage more and work harder in order for you to keep good plank form.  It is more of a challenge to go away from the mid section (core) then with in the mid section (core). Make sense?

There are a lot of different integrated exercise, try them out! Adding in movement away from the core is a great way to make core exercises a little more challenging.

Source: Gottschall, Jinger, Jackie Mills, Bryce Hastings. Integration Core exercises Elicit Greater Muscle Activation than Isolation Exercises. ACSM Journal of Strength and Conditioning Research. 2013

 

Bike Fitting Seminar!!

Fitting since national bike to work week is next week…RSF is pairing with Vail Physical Therapy to offer a free bike fitting seminar Tuesday May 14th at 12pm at the Hosaeus Fitness Center!

Learn how to enjoy a more efficient and comfortable ride!

Sid & Frosty’s Excellence Camp!

Here is a great summer camp opportunity at Montana State University, Rec. Sports & Fitness Center:

 

 

Emphasizing mental toughness, enhancing focus, character building and more. This is available to all the community for any sport (but for girls 4th – 12th grade).

Sid and frosty 2013 (click for brochure)

Restorative Yoga Summer Sessions

Need some much needed relaxation and yoga after a long semester? Check out our summer Restorative Yoga Courses!

1st session starts May 7th – May 30th (Tues & Thurs) 6:30am-7:30am

Sign up at the Rec. Sports & Fitness office, 994-5000

Proper Running Footwear

Often when patrons come to the fitness staff asking questions about running they usually begin with, “it hurts here when I run.” Approximately 63-74 % of runners sustain and injury every year. Running with improper form or footwear is usually the cause of this pain or injury. The first thing that I ask someone inquiring about such information is, when was the last time they changed their running shoes? Proper footwear is really important. Depending on the surface that you run on, your foot type, and the distance of your runs you might require a different shoe. So take this into account when purchasing a shoe.

 Your shoes are designed to absorb shock from your body and over time this material breaks down causing you to absorb the shock in your ankles, knees or even hip instead. If you consider how many miles you run on a pair of shoes, the surface you run on and how much you weigh you can actually calculate the breakdown of the rubber in a shoe.  Classic rule of thumb is to replace a shoe between 300-400 miles.  Most importantly listen to your body, when your knees start to hurt or you begin to get shin splints think about the last time you replaced your shoes.

A trend in the shoe world today reverts to the minimalist shoes or barefoot shoes. These shoes are designed with less rubber so naturally they absorb less shock than the everyday running shoe, take time breaking these shoes in. Minimalist shoes have been a controversial topic in the running industry but if you choose to go with them make sure that you condition your body correctly. Start with wearing them for 25% of your normal run and work from there. Again, listening to the needs of your body is really important.

Next time you have a minor pain in your body check in with when the last time you purchased new shoes. Then from there asses what your running goals are when you go out to purchase these new shoes.

Train for a 5k

The first step to reaching your goal of running a 5k is to start running!!
The next step would be planning your weekly workouts. For a general program design, run 3 days a week and strength train 2 days a week. Keep the rest days spread out so you are not resting two days in a row, unless it’s needed.

If you are not a runner right now that ok! Start off small and increase gradually.
Here is a general idea of how to start off. Remember this is a beginner program but can be used for intermediate, advanced, and for longer distance runs. Also, changes can be made due to your lifestyle or preferences.
Mon Tues Wed Thurs Fri Sat Sun
Week one rest 1 mi ST 1mi rest 1.5 ST
Week two rest 1.75 ST 1.75 rest 1.75 ST
Week three rest 2 ST 2 rest 2 ST
Week four rest 2.25 ST 2.25 rest 2.25 ST
Week five rest 2.5 ST 2.5 rest 2.5 ST
Week six rest 2.75 S T 2.75 rest 2.75 ST
Week seven rest 3 ST 3 rest 3 ST
Week eight rest 3.25 ST rest rest race weekend
*ST= Strength Train
As for strength training, try some circuits. These are excellent because they involve aerobic and resistance exercises. They are high intensity and help build your endurance, which is perfect for runners! Mix up exercises so that you are training the entire body. Squats, burpees, sprints, pushups, pull-ups, lunges, and plyometrics are just a few exercises that you could incorporate in your circuits.
Have any questions? Our Fitstaff here at MSU REC Sports would love to answer them! Stop in or make an appointment today 994-500.

NEW Fall 2013 Activity Classes for Credit at MSU!!

click image above to see bigger picture