Do It

Any information on exercise always centers on what should and shouldn't be done in order to meet goals. Well to many people get caught up in talking about what to do and planning activities. I'm all for planning and exercising smart rather than harder, but the first step is always starting. Start a regular program with activities that you enjoy. There is always time to improve and change a routine. Changing a routine just flat out easier than starting a routine.

So in review:

• Get started
• Do what you enjoy
• Stay motivated
• Change and improve often

6 Pack Secrets

Stop doing crunches. Abdominal focused exercises such as crunches and the superman only partially activate the abdominals. The area is difficult to activate and maintain force production. Recent studies point away from such exercises to dynamic lifting activities. For example a weighted squat performed with good upright posture does more to work the midsection than crunches or the superman.

The take home message is to activate these muscles and to think about your abdominals while performing your other standing lifting exercises.

References:
Hamlyn N, Behm DG, Young WB. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.
J Strength Cond Res. 2007 Nov;21(4):1108-12.

Traumatic Health

Long term lifetime health has many factors. Recent research has even identified that a one time traumatic event can have long lasting affects (Dorn et al). The mental affect is rather obvious since trauma increases stress. Stress then results in a whole mired of other problems such as high blood pressure and heart disease. The lesson here is not to avoid traumatic events (although I do recommend trying), the lesson is to take time to reflect and reduce stress. Quickly accepting and overcoming problems with decrease long term affects.

References:
A cohort study of the long-term impact of a fire disaster on the physical and mental health of adolescents.
Dorn T, Yzermans JC, Spreeuwenberg PM, Schilder A, Zee JV.Netherlands Institute for Health Services Research (NIVEL), Utrecht, The Netherlands.