DEEP BREATHING place your hand on the area and slowly apply pressure and hold. Keep firm pres-
It all starts here. People tend to be “chest breathers” meaning they are not tak- sure for around 10 or 15 seconds and release. Repeat and move on to another
ing full diaphragmatic breaths. Not breathing fully, and breathing through your area. Try working from your hands up to your neck on one side. Stop and feel the
mouth, places the body in a sympathetic or fight or flight state. This is a natural immediate difference over the other side that has not been massaged. You will be
response created by the nervous system so you can take action and respond! Run- surprised at how well it works and makes you feel!
ning to catch a flight or lifting heavy weights, are some examples of actions. On
the other side is diaphragmatic breathing or “belly breathing.” Breathing deeply There are many ways to relieve unwanted stress. These are some of mine. True
through your nose, allowing air to go past your chest and into your belly, creates a health and strength come from the balance of the mind, body and soul.
calming and relaxing effect in the body activating the parasympathetic nervous
system. This system is primarily anabolic. The more anabolic (building, growing, TRAINING WITH MEDICINE BALLS
repairing) and less catabolic (break down) you are, the stronger and leaner you The greatest benefit of training with medicine balls is the development of
will be. When you feel tight, stressed or “under the gun” sit up tall or standup and explosive power. The development of explosive power is essential for many
take a long, deep, full breath or air through and out your nose. Do this as many athletics, but can also be used by anyone looking for a new challenge. Power
times as you need until you feel calm and relaxed. is created by the call to action of fast twitch muscle fibers and explosive move-
ments. Exercises typically used with the medicine ball to develop power are
SIT ON AN EXERCISE BALL primarily functional and multi-muscle recruiters. Because of this, training with a
This is one of the first things I tell my clients that have to sit at a desk most of medicine ball is challenging, spiking the heart rate, which means more calories
the day. Trade your lazy chair for an active one. Chairs create muscle imbalances being burned. The key to burning calories is not how much you can sweat but the
by weakening postural and abdominal muscles. An exercise ball requires your creation of the demand for calories (tissue damage and repair) or bodybuilding.
stability to keep it steady, helps keep you from slouching back, plus there are an This is one of the key factors why people usually end up chasing their tails doing
endless possibility of exercises that can be done on it right at your desk. cardiovascular exercise as a sole means to lose weight (especially around the
midsection). I see this problem all the time in male and female clients. Because
STRETCH of the nature of power training, it should be reserved for the advanced level lifter
Being seated at your desk or anywhere for extended periods creates tight with good kinesiology and alignment. Injuries are more common with power
muscles. Muscle groups of the back, chest and hips are especially susceptible to related exercises and require a high neurological demand of righting and reflex
over-tightening from sitting excessively. Chronically tight muscles leads to over- skills. Medicine ball training is a great way to develop explosive power and burn
use and fatigue. This constant state of restriction creates muscle inhibition and calories. You can train with multiple people, so it can be a very interactive way
alters the functionality of the joints around it—a no-go for anyone who wants to train and break up the routine. There are many variations and ways to use a
to look and feel their best. I recommend printing out a stretching chart online medicine ball depending on your specific goals. If you are not quite sure what to
and posting it on or around your work area. Get into a daily routine of stretching do with one, consult a professional or just grab one and throw it around! Just be
out only your tight muscle groups. Your new flexability will greatly improve your careful not to break anything.
performance in and out of the gym.
SELF MASSAGE Martin Alonzo owns a private training studio called Performance Training Center on 4th Ave. in
This may not be as satisfying as having a massage therapist work on you, but Hillcrest. He is a CHEK institute-trained professional and can be contacted via the web at perform-
it does work! You can self-massage seated or standing. Find the area of tension,
center.com or direct at 619.206.4577.
november 2009 | RAGE monthly 55
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