Zeke's 3 Exercises to Prevent Knee Pain

Did you know knee injuries may be linked to weak hips?  

Here are 3 exercises you can do to strengthen your hips and help prevent knee injuries:

  

Gluteus Medius Strengthener: 

Using an exercise band, tie one end of it around a sturdy object located a few inches off of the floor.  Stand perpendicular to that object with the band wrapped around your outer ankle (the foot farthest from the sturdy object it which it is attached).  Lift your leg out slightly at a 45 degree angle.  Hold for a second and release slowly.  Repeat this for 1 to 3 sets of 10-15 reps on each leg.  You will have to turn around to perform the exercise for the opposite leg.  
(See My Photos Above)

Hip-Extensor Strengthener: 

Using an exercise band tied in the same setup as above, lift you leg straight back behind you mentally focusing on reaching for something behind you with your foot, trying your best to keep the hips still while pointing the toes out toward the location you are focusing on behind you.  Hold for a second and release the tension slowly while lowering the leg back down to the start position. You may notice your toes touching the ground before a full 'drop' of the leg is achieved; this is normal.  Repeat this for 1 to 3 sets of 10-15 reps on each leg. 

Advanced H.E. Strengthener Movement (and Notes for It):  

The more you lean forward and down, the higher the ability to raise the leg will be and more gluteal development will occur.  Work up to this movement though, if you are a beginner or performing these movements for rehabilitation purposes.

  

Side Bridge:

 
Lay on your side with your forearm on the floor, under your shoulder and your feet stacked on top of each other. Tighten your core and raise your hips up off the ground, keeping your body formed in a straight line from your ankles to your shoulder. Lower your hips toward the ground but keeping them off the ground. To repeat, simply raise the hips up again. Repeat this for 1 to 3 sets of 10-15 reps on each side.

Advanced Side Bridge Movement (and Notes for It):

This move can work the abdominals, primarily the obliques, by adding a slight twist of the hips at the top of the movement.  The hips pivot slightly to face the ground, while the body is in the raised position.  At this exact point in the movement is where you will feel the obliques.  Then "un-twist" the hips before lowering back to the ground (as in original movement).  

In conclusion, All of these exercises can be performed with different band strengths; find the one that is right for you; move up to a more intense band when ready.  A Foam Roller, as seen below, also is a great device to adjust the Back, Legs, and Hips, providing comfortable pressure and possible pain release.

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

Only 33% of Americans Have an "Active Lifestyle"? ..Read On !!

Are you one of 33% of Americans who have an "active to healthy level" when it comes to sports, fitness and recreation in America?  That was the percent of people the 2013 Participation Report by the Physical Activity Council estimates are doing high calorie-burning activities or going to the gym at least three times a week.

  

So which activities burn the most calories per hour?

1. Cross Country Skiing
2. Biking
3. Running
4. Jump Roping
5. Boxing
6. Canoeing/Rowing
7. Squash
8. Swimming
9. Rock Climbing
10. Soccer/Rugby

How Much Does Intensity Matter?

If you are busy like most people, you might only have an hour a day to get in your exercise.  You probably want to get the most from the exercise you do by engaging in activities that burn the most calories.  

One measurement to look at is the MET (Metabolic Equivalent).  This is the ratio of the work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. A MET also is defined as oxygen uptake in ml/kg/min with one MET equal to the oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min.

Take a look at some of the MET values listed athttp://calories-burned.findthedata.org/ that can varydepending on the intensities in running:

• Running 5.5 min mile or 10.9 mph (17.12 MET)
• Running 6 min mile or 10 mph (15.21 MET)
• Running upstairs (14.26 MET)
• Running 6.5 min mile or 9 mph (14.26 MET)
• Running 7.5 min mile or 8 mph (12.85 MET)

The more intense you exercise, the higher your metabolic rate and the more calories you burn; However, watch your heart rate during training; be careful that it does not exceed 70% MAX for longer than 8 minutes, or you will burn more muscle than fat..Running can be ok, if you stop to do burpees or push-ups every 5 minutes (allowing the heart rate to calm down by changing the constant frequency that 'only running long distances' does NOT give you.

Why and How does it burn Muscle?: 

1g of Protein = 4 calories

1g Fat = 9 calories

When your body's heart rate exceeds 70% MAX for too long, it will try to preserve fat (the higher caloric value) by burning muscle you worked so hard to build (the lower caloric value). It saves the high caloric value because the body thinks it "needs to survive". A lot of people do not know this; I teach it to all of my clients so they don't get frustrated with toning, or reaching the goals they are trying to achieve.

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com