by. Charles Trinh, MS, PES, CSCS, ACSM-cPT
The crunch and sit up is the one exercise that majority of Americans have done at least once in their lives. This article is to educate the reader on the potential problems that may arise from improper prescription of sit up and crunching exercises.
A brief look at human anatomy shows that the center of gravity falls in front of the sacrum (low back region). Which means that the body will have a tendency to “fall forward” if there were no muscular support from the back side of the body. The muscles of the back such as the erector spinae and gluteus maximus helps to maintain upright posture.
When an individual does too many sit ups or crunches without doing exercises for their backside a potential injury is waiting to happen. Because the body already has a tendency to “fall forward” coupling this with excessive sit ups will only bring the center of gravity forward even more. This will distort posture and increase the risk of low back pain, shoulder problems and breathing problems to name a few.
The popularity of core training has led to core classes designed to entice the participant to do the newest coolest workout. Little do many individuals know that these classes may be doing more harm than good. One look at a core class shows that the majority of the exercises are for the front of the body. Knowing the above anatomical fact that the center of gravity falls forward of the spine. Do these classes improve function or increase dysfunction?
Are sit ups and crunches bad? They are only bad if they are done in excess and if the back musculature is neglected. Remember having a six pack is no good if all the person talks about is their low back pain.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Monday, April 5, 2010
Thursday, February 11, 2010
Blast Fat not Muscle!
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
Are you making the most out of your time during your workouts? Most individuals may not be getting the best bang for their time while in the gym. Whether it is for fat lost, building muscle, or training for an athletic event exercise programming is not as easy as it seems. This article will address some of the major areas one should look for when starting an exercise program.
One of the major goals for the majority of exercisers is to lose weight. First we must rename weight lost to fat lost. Weight lost is actually detrimental to individuals trying to “lose weight” because actual weight lost also takes muscle lost into account. Muscle lost is not favorable at all in 99 percent of all situations. When individuals go on diets they restrict calorie consumption and lose weight but calorie restriction also breaks down muscle tissue as well to be used for energy. Ideally the individual should concentrate on breaking fat down and not muscle. The more muscles you have the more calories you burn and in turn the more fat you can burn at rest. It is like having a very fuel efficient 4 cylinder car vs. a fuel inefficient V10 car that gets 7 miles per gallon. In a nutshell the more muscles you have (bigger engine) the more calories you can burn. That is how you can shed the fat off without losing precious muscle mass.
You don’t have to look like a professional body builder to lose fat. Muscle mass is much more compact than fat mass and muscle is metabolically active meaning it requires energy (calories) to function. Fat on the other hand, doesn’t use energy (it stores it) and it takes up a whole lot more space than muscle does. Many individuals especially women are genetically limited in their potential for muscle growth so it isn’t very likely that you will be winning a bodybuilding competition anytime soon.
Resistance training is essential to developing lean body mass and helping the individual jump start their fat burning potential. When you look at aerobic group exercise instructors their average percent body fat is >20 percent. On the other hand when you look at individuals that do resistance training or any other form of high intensity exercise they have a very low percentage of body fat and eat a whole lot too! Isn’t that what we want? Look good in a swimsuit and be able to eat at an all you can eat buffet and not gain a pound?!
The best way to build muscle is by doing resistance training also known as weight training. Exercises such as the squats, lunges, push ups, lat pull downs and rows are great examples of multiple joint exercises that can make you strong and build enough lean body mass (muscle) to help you fight those unwanted fat stores. Exercises that you may want to leave out are isolation exercises such as bicep curls, triceps extension, and shoulder raises for example. The rationale behind this is that compound movements utilize more muscles and burn more calories and stimulates the endocrine system to release more growth hormones to increase muscle growth. Isolation exercises on the other hand do not burn as many calories and is much harder to build muscle with single joint exercises such as with a biceps curl.
By adhering to a resistance training program not only will you lose fat and build muscle, you will be stronger, decrease risk for chronic diseases, increase the enjoyment of activities during the day, prevent injury, increase bone mass, and live a longer more productive life. So start lifting weights and get ready to reap the benefits.
Disclaimer: This article written by Charles Trinh MS, PES, CSCS, ACSM-cPT is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician that you may have regarding participating in an exercise program.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Are you making the most out of your time during your workouts? Most individuals may not be getting the best bang for their time while in the gym. Whether it is for fat lost, building muscle, or training for an athletic event exercise programming is not as easy as it seems. This article will address some of the major areas one should look for when starting an exercise program.
One of the major goals for the majority of exercisers is to lose weight. First we must rename weight lost to fat lost. Weight lost is actually detrimental to individuals trying to “lose weight” because actual weight lost also takes muscle lost into account. Muscle lost is not favorable at all in 99 percent of all situations. When individuals go on diets they restrict calorie consumption and lose weight but calorie restriction also breaks down muscle tissue as well to be used for energy. Ideally the individual should concentrate on breaking fat down and not muscle. The more muscles you have the more calories you burn and in turn the more fat you can burn at rest. It is like having a very fuel efficient 4 cylinder car vs. a fuel inefficient V10 car that gets 7 miles per gallon. In a nutshell the more muscles you have (bigger engine) the more calories you can burn. That is how you can shed the fat off without losing precious muscle mass.
You don’t have to look like a professional body builder to lose fat. Muscle mass is much more compact than fat mass and muscle is metabolically active meaning it requires energy (calories) to function. Fat on the other hand, doesn’t use energy (it stores it) and it takes up a whole lot more space than muscle does. Many individuals especially women are genetically limited in their potential for muscle growth so it isn’t very likely that you will be winning a bodybuilding competition anytime soon.
Resistance training is essential to developing lean body mass and helping the individual jump start their fat burning potential. When you look at aerobic group exercise instructors their average percent body fat is >20 percent. On the other hand when you look at individuals that do resistance training or any other form of high intensity exercise they have a very low percentage of body fat and eat a whole lot too! Isn’t that what we want? Look good in a swimsuit and be able to eat at an all you can eat buffet and not gain a pound?!
The best way to build muscle is by doing resistance training also known as weight training. Exercises such as the squats, lunges, push ups, lat pull downs and rows are great examples of multiple joint exercises that can make you strong and build enough lean body mass (muscle) to help you fight those unwanted fat stores. Exercises that you may want to leave out are isolation exercises such as bicep curls, triceps extension, and shoulder raises for example. The rationale behind this is that compound movements utilize more muscles and burn more calories and stimulates the endocrine system to release more growth hormones to increase muscle growth. Isolation exercises on the other hand do not burn as many calories and is much harder to build muscle with single joint exercises such as with a biceps curl.
By adhering to a resistance training program not only will you lose fat and build muscle, you will be stronger, decrease risk for chronic diseases, increase the enjoyment of activities during the day, prevent injury, increase bone mass, and live a longer more productive life. So start lifting weights and get ready to reap the benefits.
Disclaimer: This article written by Charles Trinh MS, PES, CSCS, ACSM-cPT is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician that you may have regarding participating in an exercise program.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
Monday, January 4, 2010
New Years Resolution and Your Personal Trainer
By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
Perhaps the most popular resolution of the New Year is to "get fit and lose weight." Unfortunately, this often proves to be the hardest resolution to keep as the months wear on. Some people choose to work on their resolution individually while others seek professional help.
The purpose of this article is to help you make a well-informed decision before trusting your money and your body to an under-qualified and potentially harmful personal trainer. Ask yourself, "Would I go to a doctor that did not go to medical school?" or "Would I go to the dentist to check my eyes?" Well the same is true for exercise. Ask yourself, "Would I trust my body to someone that did not have a thorough understanding of human physiology and functional movement?"
The honest truth is that personal training in the fitness industry is not regulated. There are currently no industry standards to govern the field of personal training, which has led to serious problems in terms of the quality and consistency of training available. In reality, there are many unaccredited, fly-by-night organizations that are overly eager to certify unqualified individuals to become "personal trainers." Many of these individuals do not have any formal education in exercise science or a related field.
There are four organizations that are leaders in the health and fitness industry: the American College of Sports Medicine (ACSM), the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) and the National Strength and Conditioning Association (NSCA). The most important thing is that these organizations are accredited by the National Commission for Certifying Agencies (NCCA), which ensures that strict guidelines regarding professional training and examinations are adhered to.
Questions to ask during the initial consultation with any personal trainer:
1. Are you certified by any of the following organizations: American College
of Sports Medicine, American Council on Exercise, National Academy of
Sports Medicine, National Strength and Conditioning Association?
2. Do you at least have a bachelor's degree in exercise science or a
related field (e.g., Physical Therapy, Athletic Training, Biomechanics)?
3. How many years of practical experience do you have?
4. Can I talk to some of your current and/or previous clients?
5. Most importantly, ask yourself if you feel comfortable working with
your personal trainer as a person. Are they sympathetic to your personal needs? Are you able to connect with them, or do your personalities clash?
Every individual is different and therefore every exercise program should be specifically tailored to address the goals they want to achieve. Ask questions-- and lots of them! Remember, you are hiring an expert and you should be confident that your trainer is knowledgeable in all the science behind working out and not just helping you look good.
Lastly, do not judge a book by its cover. Physical appearances do not determine the quality of knowledge that your trainer possesses. Experience and knowledge should be the deciding factor in choosing your personal trainer and not his or her asking price.
About the Founder
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
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