Recently I was reading Jordan Rubin's new book, "Live Beyond Organic". This is the same Jordan Rubin that wrote "Makers Diet". Anyway, I learned loads about healthy eating and exercise.
One particular exercise really caught my attention. It was on page 147 where Jordan introduced me to John Brookfield's "Battling Ropes". This seemed to tie in perfect with what many would consider the best form of exercise: "High Intensity Interval Training".
So I called up John Brookfield and asked him if he knew anyone in South Florida proficient with his ropes training routine. John put me in touch with Julio Anta in Doral Florida at "Anta's Fitness & Self Defense".
Julio taught me about Battling Ropes and more. I realized that I could get a lot of exercise accomplished in a real short time - you have to see the video. But don't stop there!
In fact, as a chiropractor that believes diet and exercise are key components to healthy living, I recommend that everyone who has the physical ability to exercise try battling ropes. This fun new challenging exercise is revolutionary for those attempting to achieve optimal health.
I can go on about the ropes, but it will make a lot more sense if you just watch the video.
Dr. Michael Haley
Pompano Beach, Florida 33060
When it comes to training biceps, a little instruction goes a long way. Many people gravitate toward the path of least resistance. That may be using dumbells improperly, using only a straight bar, or just using overall poor form.
But the biceps muscles don't only flex the forearm. They also supinate the forearm and hand. Notice how the biceps peak changes with the position of the hand during the exercise.
Chiropractor Dr. Michael Haley
Pompano Beach, Florida 33060
If you have been following my articles, you may be realizing by now that I believe high intensity training is the best form of exercise. I have learned of the benefits of exercises involving almost maximum effor for up to a minute and a half. Running sprints, for example, can cause a rather significant oxygen deficit in about 20 seconds. While other exercises, such as weight training, can take a bit longer.
The benefits of training with such intensity is the significant physical stress it has on the body. Such demand will send signals that tell the body to release more growth hormones to strengthen the body.
Well, recently, I was reading Jordan Rubin's new book "Live Beyond Organic". On pages 154-155, Jordan introduced me to kettlebells - specialized weights that quite effectively help you train the larger muscle groups.
In fact, I have found that for me to group kettlebells with weights may be a little offensive to experts of the industry. Kettlebells are really in a class of their own. Training with kettlebells is much more than a form of weight lifting and more than a competitive sport. For many, it is an art and even a way of life.
There are many kettlebell exercises that use repetitive endurance patterns starting with the swing. That is, swinging the kettlebell between the legs up to about shoulder height and back through the legs for several repetitions. This trains your quadriceps, hamstrings, gluteals, mucsles of the back, the core, and more.
Another exercise, the "clean" involves the swing continuing up to shoulder with a catch between the arm and forearm in a pre-press position. It uses similar muscles as the swing on adds to it a stronger emphasis on the upper body muscles including the forearms, arms, and shoulders.
From there, we move on to the press. This carries the exercise to the next logical step of pressing the kettlebell handle above the head. Like the former exerises, there is a strong training of the core and an emphasis on the muscles of the torso, shoulders, and triceps.
Once these patterns are mastered, the next logical exercise is the pushpress. Like the press, the kettlebell goes up to the top. Only the push press brings the explosive pressing up coming largely from the legs. More advanced techniques include the jerk, the longcycle press, the longcycle pushpress, the longcycle jerk, half snatch, snatch, and more; each exercise building on the previous.
One of the most popular exercises is running. Hardly a day goes by where I don't see at least one person out in the neighborhood jogging. A couple days ago, I saw the local running club running through the streets of our neighborhood. There must have been 50 or more of them.
Running is easy. There is little equipment involved. You don't need a membership. And you don't need a coach, training partner, or opponent.
But not all running is equal. In fact, when you run, there are quite a few choices to make including where to run, how long, how fast, what shoes to where, whether to warm up or even stretch, and more. And your results can vary tremendously depending on how you choose.
And that brings me to the point of this video. For me, a short warm up followed by 6 to eight 20 to 30 second sprints and then a stretching warm down is the best. Hi intensity sprints create a tremendous demand on the body which can lead to a better growth hormone increase and whole body strength and endurance improvement.
From a chiropractic viewpoint, proper running can be very beneficial for improving circulation and warming up the large muscles of the back and thighs prior to stretching. Stretching the muscles while they are warm will then help maintain or even improve spinal joint health and flexibility.
Let me know what you think about running. Why do you run or why do you NOT run??? Please use the comments below to tell me more about your choices.
Over the years I have learned quite a bit about attaining health and wellness and, for the most part, the difference between the habits of the healthy and the habits of the sick. And as a chiropractor, I have especially become aware of the relationship between the health and function of someone's spine and their overall health.
You see, the "axial skeleton" consisting of the skull and spine protects the "CNS" (central nervous system) which controls the body. Gray's Anatomy puts it like this: "The nervous system controls and coordinates all the other organs and structures, and relates the individual to his environment."1 Stress and tension on the joints of the axial skeleton affects the function of the CNS. When the CNS is stressed, health is affected.
The problem begins when we are so busy we fail to care for ourselves.
Consider cats and dogs. They have very little to do so they spend lots of time in the same posture doing nothing at all. But when they get up from their stale postures, they stretch their spines. In fact, they stretch their spines many times every day after every period of inactivity.
But humans for some reason don't stretch their spines innately and I am convinced that this is why there is a chiropractor in almost every shopping center in the U.S.
I am certain our inborn desire to stretch was meant to protect our body from an arthritic degenerating spine and the "vertebral subluxation complex", the spinal condition that chiropractors work to correct. But we have learned to suppress our innate desires so as to not interrupt our busy schedules.
But the truth is, it is probably easier to keep our spines healthy than to let them degenerate and then try to fix them. Keeping our spines functioning can really slow down spine degeneration and may even reverse it somewhat.
"Disc dessication", a common diagnosis in the aging, is when the vertebral disc get dehydrated from lack of proper spinal joint motion. Disc dessication can painful inflammation (arthritis), loss of joint flexibility, decreased nerve function that causes numbness, weakness, and illness as well as further joint degeneration; and disc dessication is quite preventable; yet disc dessication is also rather inevitable for those that don't use the full range of motion in their spines.
Chiropractic adjustments are certainly helpful for fixing spine function. Maintaining spine motion with proper exercises following a specific chiropractic adjustment is a key to improving quickly and preventing future spinal problems. Chiropractic and proper spinal exercises are a winning combination and a path to better physical performance, less pain, and more health.
Chiropractor, Agape Chiropractic
Pompano Beach, FL 33060
1. Gray's Anatomy, Carmine D. Clemente, Thirtieth American Edition, p. 5.