Lunges: Blast Your Legs to Greater Muscle Mass and Endurance.

So I've noticed that since I've started to run longer distances, that my skinny legs have become even skinnier. Muscle atrophy in my legs is not favorable, as it can create joint instability and result in injuries like iliotibial band syndrome and patella tendinopathies.

In order to combat the rigors of running long distances, I've incorporated lunges into my workout routines. Below is an article written by Atlanta fitness phenom Juan Gomez, C.S.C.S., that has refreshed my desire and ignited my need to train legs with simple, yet highly significant movements that we all too often forget. Since integrating various lunges into my leg routine, pains have diminished and my arch-nemesis hills have become easier. Take a few tips from Juan and witness the rapid changes in your performance.

Lunges: Blast Your Legs to Greater Muscle Mass and Endurance.
by Juan Gomez, C.S.C.S


Squats are the foundation for leg strength, however lunges also play a key role on muscle mass development, core stability, endurance, and strength.

Lunges should be done as a secondary exercise for legs, which means they should come into play after doing squats or leg press when trying to build muscle mass. Although, it’s recommended that lunges are done at the beginning of your lower body workout when trying to increase your muscular endurance.

Here are some different variations of lunges.

1- Front Lunges: The easiest form of lunge to execute. The best type of lunge to do if you are a beginner. It offers a good challenge to the hip and knee extensors during the eccentric aspect of the exercise.

2- Rear Lunges: Similar to the front lunges as far as execution however you place your foot in the back. It recreates the first step during sprinting.

3- Walking Lunges: It helps you improve your balance and core stability while strengthening glutes, quads, and hamstrings.

4- Lateral lunges: Put stress on the inner thigh muscles (adductors) and also on the lateral knee stabilizers. Great exercise for females when aiming to tone, and also for athletes trying to improve their lateral speed.



5- Bulgarian Lunges: Sometimes referred as Bulgarian squat. Great exercise for leg strength, core stability, and muscle development. These aren't recommended for people with knee patholgies.




6- Plyometric Lunges: Alternating, explosive and jumping movement of the legs . Help to build power and endurance in the lower body. Absolutely not suggested for people post-traumatic knee injuries.


To get more tips from Juan Gomez, please visit him on Facebook.

https://www.facebook.com/home.php?ref=home#!/group.php?gid=109720015707809

Fartlek....HaHa... He Said Fartlek

What is a Fartlek anyways? As a sprinter and a sprint coach, I've never really had seek out the meaning of a Fartlek. However as I train for the Tough Mudder (TM), I've found that MY ways of working out and training aren't the best methods.


So what is a Fartlek? Fartlek means "speed play" in Swedish and is characterized by engaging both anaerobic and aerobic energy systems. It was invented by Swedish coach Gustaf ("Gösta") Richard Mikael Holmér in 1937 as a new training method for underperforming cross country teams in Sweden.

So, with a race like the TM, it's important to train both aerobic and anaerobic energy systems, as the race involves 8-10 miles of running blended with physical obstacles that require physical strength and power. It's just like interval training, but it much more difficult to do when you're incorporating pushups sit-ups, and other things to challenge the body's power systems. Fartlek training is fantastic for raising lactate thresholds, so your body can withstand the burning pain with a higher tolerance.

One of my problems, though is motivating myself to do a Fartlek on my own. So recently, I enlisted the help of The American Bootcamp Company. Go figure, the first workout that I attended at 5:30am yesterday morning was a Fartlek of unimaginable proportions! Here was the workout:

1. 5-10 minute jog with dynamic stretching (lunges, side shuffles, curb stepping, knee lifts, hamstring curls, and calf stretches)
2. 200 m jog uphill
3. Push ups 30 sec - dips 30 sec - inverted push ups 30 sec
4. Lunge Pyramids
5. 100 m sprint and back
6. bicycles 30 sec - flutter kicks 30 sec
7. 100 m sprint and back
8. crunches for 30 sec - situps for 30 secs
9. 100 m. sprint and back.
10. ab bridges - 30 sec ab bridge with twist 30 sec
11. 100 m sprint and back
12. push ups for 30 sec - burpees for 10 reps
13. jog back to start.

Whoa, the sweat consumed my t-shirt and I was certainly seeing spots at the end of the workout, but it was certainly worth the time spent. That Fartlek workout was about 45 minutes with no rest, challenging the aerobic and anaerobic systems to the fullest. Muscles burned, and my heart was beating out of my chest. My body is sore today, but my spirit is high. I know this type of training is going to elevate my endurance, strength, speed, and stamina.

If you're not a good long distance runner like myself, sign up for The American Bootcamp Company and give their Fartlek workouts a try. I guarantee that if you stay focused and put in 100% of your efforts, you'll be running miles upon miles in no time!

Norman Eng, DC CSCS

The Pleasure of Pain

I know I'll be laughing at myself 50 years from now when I'll be Laz-E-Boy Ridden with a walker, while re-reading this post.

In 7th grade, my baseball coach used to say, "Pain is good," and I've tried to live with that mantra ever since then. I know I may pay for it someday, but the pain of pushing beyond your limits is the only way I can get the results that I want.

In the past week, the workouts and diet have increased in intensity and discipline. I took 3 days off from the gym and running on Friday, Saturday, and Sunday, but I've jumped back on the wagon as of Monday. A 1 mile run to the gym followed by a leg and shoulder routine gets the blood flowing. The workout was as follows:

Jog to the gym 1 mile.
Squats: 135lbs x 3 sets of 15 reps
Seated Military Press - 140lbs x 3 sets of 10 reps
Lateral raises - 30lbs x 3 sets of 10 reps
Reverse Flies on Pec machine - 145lb setting 3 sets x 10 reps
Shrugs - 270lbs x 10 reps.
Jog back from the gym 1 mile.

Yes, it was painful, with short rests in between each exercise, but I know the pain results in just that....results. Most important detail to remember from this workout is to minimize rest in between sets. Since the Tough Mudder is an amalgam of strength, stamina, and endurance you have to train like such. Also, be cautious of your form, as injury prevention is crucial. Bad form leads to bad training, resulting in injury and it also can be counterproductive.

Tuesday involved a little back routine and was more relaxed as I was trying to let my body recover from Monday. However, tonight's workout will involve some more upper body exercises like plyo pushups, hanging leg lifts, incline bench, and some more running. Here's an example of hanging leg lifts from this young fellow.




-Norm

Tough Mudder - Pure Insanity?

So, I got a text from my best buddy Ray Poole that said, "You should come to WI on 7/23 and do the tough mudder with me! 10 miles with obstacles...." So obviously my pride was only going to allow me to answer with a yes. I responded, "buy my entry and I'll do it."

Next thing you know, I'm online making reservations for Milwaukee.

So what is the Tough Mudder? It's a 10-13 mile offtrail course consisting of a numerous daunting obstacles throughout the path, which include a running through fire, jumping in ice cold water, and running through 10,000 volts of wires, all while cold, wet, and muddy! Yes, it sounds a bit insane, but nothing ventured nothing gained. Here's a preview of the event if you're not familiar with the Tough Mudder.






The event is on 7/23, which leaves me with about 2 months to train. Throughout these next 2 months, I'm going to be documenting my training for the Tough Mudder and all of the pain involved. I've always been the one that has had to help out the injured, but it looks as if I'm going to be a patient real soon.

So what's training going to consist of? Off the top of my head, I'm thinking long runs with wet shoes, heavy lifts, lots of pull ups and push ups, weight vests, and plenty of plyometrics. So come with me on my adventure for what may be the most challenging, yet "fun-filling" event I'll partake in thus far!

Best,


Norm Eng, DC

Training for a Half-Marathon....Ouch.

Ok, so it has been official for a couple of months now. I signed up for a 1/2 marathon. For all of those who are not avid runners, it is 13.1 miles of torture on your body and spirit. I'm one of those who does not easily get the runner's high and can gallop for hours, unlike some of my colleagues and friends.

Training for the half marathon is gradual. In my younger years, I ran track, but I was a sprinter, which means running more than 1 lap around the track was my long run for the day. Training was fast, meaning you reach your momentary goal in 11 to 75 seconds, depending on the route. Marathon training, I've come to learn, takes time and it's a gradual build up of not only physical endurance, but mental endurance as well. Throughout most of my training so far, my muscles feel fine for the most part. However, I forgot about the pounding that my body takes over the 30 to 45 minutes of running. My joints, tendons, and ligaments let me know exactly how old I am, and how much further I have to go before my physical condition is adequate to finish the half marathon. Not only am I the doctor, but now I'm a patient as well with achilles tendon and a variety of other lower extremity pains.

I've been working out in the gym for 20 years, but no training has been more difficult thus far than what I am experiencing now.

Stay tuned for more updates on my journey.

Cheers,

Norman Eng, DC

Chiropractic for our Veterans

Hello All! I know it's been some time, but please read about how Chiropractic is now being incorporated into the VA Healthcare system.

http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=53825

As a chiropractor in Midtown Atlanta, I feel very privileged to have helped out those troops who have served and our serving our country.

Best regards,

Norman Eng, DC

Jump Rope Routine!

Click here to read about how I use a jumprope in my workouts. This was posted in the Atlanta Journal Constitution on 7/30/08.

http://www.ajc.com/health/content/health/stories/2008/07/28/workout_jump_rope.html

Thank you.

Best regards,

Norman T. Eng, DC, CSCS