Six reasons why aerobic work is counterproductive
Getting Maximum Results
As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.
What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”
When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”
The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.”
Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:
(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.
This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?
(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.
If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”
(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.
(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences
According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”
(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.
If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.
(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult.
Keith Alpert is a well respected strength coach from the Boston area, who has a very strong record in the professional basketball area. Welcome to the blog, Keith!
Coming up in “Part 2” of this article: we’ll examine some alternative exercise strategies which can help you break through a plateau as well as being healthier for you.
Thursday, June 26, 2008
Wednesday, June 11, 2008
You have a problem with my Butt?
Q: Coach John, "I can't seem to get my speed to improve anymore, why do you think that is?"
A: Maybe your butt is weak!
Q: HUH?
Weak buttocks ruin the athlete!
“The gluteus medius should be considered in every running injury because it largely affects the normal function of the posterior chain.”
“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.” The deep-lying glut med muscle is normally associated with movement, but, its key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.
But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius.
How athletes cheat to compensate for weak buttocks Adaptations Areas at risk of structural overload
1. Excessive lateral pelvic tilt (Trendelenburg)Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)
2. Medial knee drift Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)
3. Lateral knee drift Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus
4. Same-sided shift of trunk (lateral flexion of trunk) Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)
All these various compensations can herald potentially chronic injury for the runner, including shin splints and Achilles tendinitis. The three tests he uses alongside video analysis to assess glut med strength, including this one, the “clam-shell”: “In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. The athlete has to open their knees while keeping heels together, and most importantly, holding the pelvis completely still. If the pelvis moves it means the athlete is unable to isolate the muscle and is trying to recruit ‘cheating’ muscles such as TFL.”
Begin with 2 sets of 30-50 repetitions per side and repeat three to four times weekly.
John Williams C.S.C.S, CARPT
Director of Paradigm Performance Lab
Suwanee, GA.
770-815-3531
A: Maybe your butt is weak!
Q: HUH?
Weak buttocks ruin the athlete!
“The gluteus medius should be considered in every running injury because it largely affects the normal function of the posterior chain.”
“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.” The deep-lying glut med muscle is normally associated with movement, but, its key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.
But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius.
How athletes cheat to compensate for weak buttocks Adaptations Areas at risk of structural overload
1. Excessive lateral pelvic tilt (Trendelenburg)Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)
2. Medial knee drift Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)
3. Lateral knee drift Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus
4. Same-sided shift of trunk (lateral flexion of trunk) Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)
All these various compensations can herald potentially chronic injury for the runner, including shin splints and Achilles tendinitis. The three tests he uses alongside video analysis to assess glut med strength, including this one, the “clam-shell”: “In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. The athlete has to open their knees while keeping heels together, and most importantly, holding the pelvis completely still. If the pelvis moves it means the athlete is unable to isolate the muscle and is trying to recruit ‘cheating’ muscles such as TFL.”
Begin with 2 sets of 30-50 repetitions per side and repeat three to four times weekly.
John Williams C.S.C.S, CARPT
Director of Paradigm Performance Lab
Suwanee, GA.
770-815-3531
Tuesday, June 3, 2008
Are you in the three percent?
Here is a great rule for success: Think on paper.
Only about 3 percent of adults have clear, written goals.
These people accomplish Five or TEN times as much as people of equal or better education and ability but who, for whatever reason, have never taken the time to write out exactly what they want.
There is a powerful formula for setting and achieving goals that you can use for the rest of your life. It consists of seven simple steps. Any one of these steps can double and triple your productivity if you are not currently using it.
1. Decide exactly what you want. Either decide for yourself or sit down with your coach, boss, or advisors and discuss your goals and objectives until you are crystal clear about what is expected of you and in what order of priority.
2.Write it down. Think on paper. When you write down a goal, you crystallize it and give it tangible form. You create something that you can touch and see. On the other hand, a goal or objective that is not in writing is merely a wish or a fantasy. It has no energy behind it.
3. Set a deadline on your goal; set sub deadlines if necessary. A goal or decision without a deadline has no urgency. It has no real beginning or end. Without a definite deadline, you will naturally procrastinate and get very little done.
4. Make a list of everything that you can think of that you are going to have to do to achieve your goal. As you think of new activities, add them to your list. Keep building your list until it is complete. A list gives you a visual picture of the larger task or objective. It gives you a track to run on.
5. Organize the list into a plan. Organize your list by priority and sequence. Take a few minutes to decide what you need to do first and what you can do later. With a written goal and an organized plan of action, you will be far more productive and efficient than people who are carrying their goals around in their minds.
6. Take action on your plan immediately. Do something. Do anything. An average plan vigorously executed is far better than a brilliant plan on which nothing is done. Resolve to do something every single day that moves you toward your major goal. Build this activity into your daily schedule. You may decide to read a specific number of pages on a key subject. You may call on a specific number of prospects or customers. You may engage in a specific period of physical exercise. Whatever it is, you must never miss a day.
7. Keep pushing forward. Once you start moving, keep moving. Don't stop. This decision, this discipline alone, can dramatically increase your speed of goal accomplishment and boost your personal productivity.
Only about 3 percent of adults have clear, written goals.
These people accomplish Five or TEN times as much as people of equal or better education and ability but who, for whatever reason, have never taken the time to write out exactly what they want.
There is a powerful formula for setting and achieving goals that you can use for the rest of your life. It consists of seven simple steps. Any one of these steps can double and triple your productivity if you are not currently using it.
1. Decide exactly what you want. Either decide for yourself or sit down with your coach, boss, or advisors and discuss your goals and objectives until you are crystal clear about what is expected of you and in what order of priority.
2.Write it down. Think on paper. When you write down a goal, you crystallize it and give it tangible form. You create something that you can touch and see. On the other hand, a goal or objective that is not in writing is merely a wish or a fantasy. It has no energy behind it.
3. Set a deadline on your goal; set sub deadlines if necessary. A goal or decision without a deadline has no urgency. It has no real beginning or end. Without a definite deadline, you will naturally procrastinate and get very little done.
4. Make a list of everything that you can think of that you are going to have to do to achieve your goal. As you think of new activities, add them to your list. Keep building your list until it is complete. A list gives you a visual picture of the larger task or objective. It gives you a track to run on.
5. Organize the list into a plan. Organize your list by priority and sequence. Take a few minutes to decide what you need to do first and what you can do later. With a written goal and an organized plan of action, you will be far more productive and efficient than people who are carrying their goals around in their minds.
6. Take action on your plan immediately. Do something. Do anything. An average plan vigorously executed is far better than a brilliant plan on which nothing is done. Resolve to do something every single day that moves you toward your major goal. Build this activity into your daily schedule. You may decide to read a specific number of pages on a key subject. You may call on a specific number of prospects or customers. You may engage in a specific period of physical exercise. Whatever it is, you must never miss a day.
7. Keep pushing forward. Once you start moving, keep moving. Don't stop. This decision, this discipline alone, can dramatically increase your speed of goal accomplishment and boost your personal productivity.
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