Do it Right: Lunges With Knees Over The Toes

Many health professionals advise to not have the knees extend over the toes while exercising. Lunges are a prime example of this position.

From a kinetic standpoint, the knee is a hinge joint (just as the elbow is a hinge joint). They both are designed to flex past 90 degrees (knee flexion 0-130 degrees, elbow flexion 0-160 degrees).

If the knee has 130 degrees of flexibility, why, then, are we told to keep it at 90 degrees or less?
Logically, this would mean bicep curls should not go past 120 degrees, or that we should not touch our shoulders.

Let's look at this from an athletic point of view: whenever we jog, run, bike or climb stairs, our knees extend beyond our toes. This is a natural movement for the knee.

This position is not what causes injury. In most cases, what causes injury is a deceleration with a change of direction.

If I stop short with one knee over my toes and attempt to turn, the ACL experiences extra force from the pressure of the leg trying to slow movement. Then the knee attempts to turn as I change direction.  If the knee turns either before or after the foot, the ACL can become damaged.

Ideally, the foot, knee and hip should rotate in unison to avoid injury.

In order to do proper lunges with more range of motion and less risk, follow this procedure:

1. Take a large step forward with your front leg just slightly bent.  (Do not step into a deep lunge position, as this will cause a deceleration. If your balance is off, the resulting change of direction can cause injury.)
2. Make sure your balance is secure and your feet are firm on the ground.
3. Drop down so your back knee is at 90 degrees. This will put your front knee over the toes.
4. Straighten the legs and repeat to the other side.

Let me know what you think: comment below or visit my Facebook page at http://www.facebook.com/GetInShapeWithDavid. (Be sure to "like" me while on Facebook!)

Those Who Do Not Find Time For Exercise...

This image says it all.

Do you agree?

Thanks to by blogsbyryan (via Photobucket)

Cross-Training: Take it Outside

Now that spring and summer are here it is much easier to cross-train. Take your workouts outside.

Good cross-training exercises include beach volleyball, swimming, baseball and the like.

Cross training lessens the chance of injury, gives better post workout calorie burn and increases vitamin D intake from being outside.

Make sure to remember that being fit can be fun, too.

World Tai Chi and Qi Gong Day: April 28

For those who live in the DC area and want to participate in World Tai Chi and Qi Gong Day April 28, go to Meadowlark Botanical Gardens in Vienna, Va.

Festivities begin at 10 a.m. and continue through 1:30 p.m. Saturday.

For more information, please visit the event website.

Hope to see you there!

Tai Chi Sensation Link

Read this chart by Professor Yu Yong Nian, which shows possible sensations you may experience while practicing Zahn Zhuang.

Zahn Zhuang is a series of breathing exercises intended to teach how to cultivate Chi.

These exercise are widely used for Tai Chi and Ba Gua practice. it is also used for medicinal purposes.

Why We Should Not Arch the Back During Weightlifting

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Anyone who has taken a Pilates or Yoga class has heard the term neutral spine.

Neutral spine is when the spine is in its most natural position:

• Slight Lordotic (inward curve) at the cervical spine (neck);
• Kyphotic curve at the top of the thoracic( upper back/chest); 
• Lordotic curve at the lumbar spine. (lower back); and, finally 
• Kyphotic curve at the sacral spine (hips).

The spine is designed this way to help distribute weight and stress throughout the body.

This means that by arching my back when lifting weights, I am taking away the optimal positioning for my natural support system and adding stress by using extra weight.

The spine may be strong enough to handle some of this extra burden, but as we go up in weight or compensate by arching our backs even further, we increase the chance of injury.

So, the next time you are bench pressing and your back arches off the bench, put the weights down,  rethink your technique — and lower the weight. Your back will thank me later.

Today is Eat Healthy Day

Let's take part in the Third Annual National Eat Healthy Day: it's a great time to learn how to eat right.

For more information on good eating, contact me.

In the meantime, here are a few good tips:

• When dining at a restaurant, substitute French fries for steamed vegetables.
• Skip one can of soda a day — and drink a glass of water instead.
• Sauté your food with extra virgin olive oil instead of butter.
• Eat slowly and chew thoroughly.  See if you eat the same amount as usual.  Chances are, you may eat less: it takes a while for your brain and digestive tract to communicate.

Comment below with some of your own ideas!