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Functional Training – Not just for Sports

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

I talk a lot about training for sports here. And while sports are a fun part of a lot of people’s lives, I think sometimes people think that personal training is only for the athlete. They forget that we are all involved in the sport of life and that life takes a toll on us in more ways than our sport ever could. You know when you hear about someone bending over and not being able to get back up because they have hurt their back so badly. Or someone’s knee just “giving out” and they fall and are injured. These are not freak accidents. They are signs from your body that you have been doing damage for a while and it finally has to let you down because it just cannot take the abuse anymore. Functional training allows you to stop abusing your body and allows you to do these things without the worry that you are going to injure yourself.

Do you lift children and packages in and out of your car? Do you sit at a desk (or in your vehicle or on a plane) for large periods of time? Do you have to stand for long periods of time? Are you a caregiver (to an adult or child) who must lift someone regularly or in an emergency? These are just examples but I think you will find that regardless of profession or lifestyle, we all have times where we do movements that put a strain on our body.

I realize that this kind of training may not be as glamorous as sports training, but the functional training concepts people use for sport training can help you do all of these things better. One of the concepts of functional training is to lift weights in a method that emulates the movement you are trying to perfect. So for example if you play tennis, you would have weight training movements that emulate the reach of the serve and you would do drills that emulate the quick directional changes required for tennis. A baseball player may use cable crossovers to emulate the motion of swinging a bat. Well this twisting weighted movement also works well for anyone because we all lift things out of our cars and twist with them. Think of all the times you lift your groceries or your golf clubs or your children out of the car.

Now that said, I don’t want to see everyone at the gym just twisting all over the place. The idea of personal training is to design a program for your life, your goals and your needs. In order to truly get a routine for you, you have to spend some time with a Certified Personal Trainer who can do an assessment on your posture and your movements in order to determine if you have any tight or weak muscles that need to be corrected. When your trainer pairs that assessment with your goals (to not have a stiff back in the morning, to lose 15 pounds, to run the Peachtree, etc) then it is possible to design a program that you can work on to meet these goals.

Functional training movements in your customized workout will make major differences to an athlete’s performance when they are added to a workout. And they will make a major difference in not only your fitness and appearance but also in the quality of life. Those little aches and pains like that sore back when you lift your toddler will be gone. For more information on Functional Training and Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, functional training, Personal Training by David Hansey, Personal Trainer
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Finally Fit in 2008!! YES YOU!!!

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

This time of year, as our thoughts shift from sugarplums to fit bodies, many people make resolutions to get fit. This will be the year!! No more excuses, this time it will really happen. Well I have to admire the resolve but let’s put together a fitness “tool kit” so that by the time you are reading the March issue of the Chapel Hill News, you are still committed to getting fit and you are starting to enjoy the results that come from having a healthy fit body.

The first step is easy but often neglected and it is a MUST. Visit your doctor. He is the professional on your health so go. Don’t find excuses not to go, just go. Your doctor will probably kiss you for starting a routine but he will also tell you any things that are important for you — You are unique and only your doctor knows what you need to watch out for.

Next, review your fitness options. There are LOTS. Do you plan to work out at a gym, at home, join a team sport, run, etc. Decide on something that fits your life. There is no point in making it more difficult than it needs to be. While your intentions might be good in choosing to swim every morning at 5 am, if you have never been up at 5 am ever, then that may not be an easy option. Try to find something that fits with you. Like if you hate the outdoors, you are not going to go out to run every day. But you may love running on a treadmill at the gym while you watch your favorite program or listen to your ipod. Making it a part of your life is a KEY to making it last. One of my most successful clients ever told me he considers his workout a part of his work day and his work day is not done until that workout is done. That mindset is what you need to get fit.

While you are considering your options, keep in mind the advice from your doctor as well as your needs and goals. And remember that everyone needs some form of strength training. Your weight loss and body transformation will not only be sped up by strength training, you need it for overall health to avoid issues with osteoporosis and aging. Strength training is lifting heavy weights (defined as being something that you can not lift more than 10-12 times) If you can lift it 100 times, consider those light weights as just a nice add-on to your cardio routine. Two to three sessions a week of strength training is all you need. And depending on what you choose for cardio, it can be a very simple addition. For example, if you love tennis, then go play twice a week and twice a week come to the gym for some cardio and strength training.

Now that you have decided what activity you are going to do, it is time to decide if you need any special equipment or training. You can’t run without great running shoes. And you don’t jump into a pool unless you know how to swim. So unless you know what you are doing, you may need some instruction. Whether this is some lessons, personal training or special equipment, you need to realize that the quickest way to succeed is to get expert help and great equipment. It is also the best way to avoid injury. So determine what you need and then decide on what is right for your budget. And then regardless of whether it is personal training sessions or great equipment, use it. If you don’t show up for your lessons or your shoes just sit on the shelf, then you are wasting your money.

I wish you a very happy and healthy start to 2008. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Fitness, fitness classes, group fitness, Personal Training, Strength Training, Weight Loss by David Hansey, Personal Trainer
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Here is my article from Douglasville’s Chapel Hill News December Issue. Be sure to check out my page on the Chapel Hill news for my latest article. Click here to go to my latest article.

My Latest Monthly Article from the Chapel Hill News

Sports Specific Training – Running

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

As part of my series highlighting some popular sports, I am highlighting running this month. As I write this I am just two weeks away from running the Atlanta Marathon which will be held on Thanksgiving Day.
I have been a runner for most of my adult life. Since I was in the military for 15 years, running became a daily routine for me and something I enjoy to clear my head as well as to keep my body in shape. Running does not come naturally though to most people and even the most seasoned runners can remember when they started.
I often see people out trying to get into a running routine (often at this time of year because it is cooler and they are making resolutions to get in shape or avoid the holiday bulge). How do I know they are beginners? Because they really look like they are working so hard. If they can manage to stick with it past that phase, it will get easier. The first month (the same period of time as any fitness program) is crucial. Research has shown that people who start a running program with a gentle program and run every other day and have a good mental experience tend to stick with running. What does this mean to you? It means that forcing yourself around and around the block X number of times and doing it daily even in the rain is unpleasant. And your body and brain are smart enough to know not to do unpleasant things.
My suggestions for success are pretty simple.

Be conservative and don’t overdo it. Running every other day is plenty for a beginner.

Insert some walking. At least a minute after every 3-5 minutes of running. This gives you a chance to recover.

Keep a log!!! This is your motivation to see how far you have gone as you see the miles stack up.

Try running somewhere FUN!! Rather than just running the neighborhood or the treadmill, get out and run in all the beautiful country that makes up Douglas County. I run every Saturday morning at Sweetwater and as I run by the creek and the meadows with deer grazing, it makes my run wonderful!

Make a race goal. Most runners can complete a 5K race within 6-8 weeks or a longer race within their first 6 months. Setting a goal like that can be inspiring so try it if you need the extra motivation.

Now, let’s talk about getting your body in shape to run. While running will take care of the cardiovascular training, your body still needs strength training to prevent injury and to improve. Your body is a complex machine and weak or tight muscles almost anywhere on your body will show up in your run. And many of them will lead to or increase the chances of injury. For example, tight hamstrings can force your body out of alignment because the rest of your body compensates for that tightness. It does this often by rounding your back and moving your hips out of alignment. Once your body is out of alignment, every time you run you will increase your chance of injury as your body no longer is working effectively. And this risk is compounded with every weak and tight muscle in your body. So while it may not have been the tight hamstrings, weak hips or weak core that sent you to the orthopedic surgeon, it will be the stress that those weak and tight muscles placed on your knees, ankles and back.
Now, don’t worry that you are going to have to invest many hours at the gym in addition to your running time. Two sessions of strength training a week (30 minutes each) should do the trick for most people to work on corrective moves as well as to do an overall strength training program. The first step is to get a posture and movement assessment (which any Board Certified Personal Trainer can provide) and to have a corrective and strength training program designed for your specific needs. Then you can be on your way to a new running lifestyle as well as a terrific, healthy new body. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Running, Sports Fitness by David Hansey, Personal Trainer
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Sports Specific Training – Golf

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

As I mentioned last month, I will be highlighting some popular sports and how strength training can help you improve and prevent injury while doing these sports. This month, I am highlighting golf.
A recent study found that 62% of golfers will be injured while playing golf and that the most common injury is a back injury. This makes sense when you understand the mechanics of golf. Good golf comes not from pure strength but from proper mechanics and the ability to transfer force from your legs and core to the club. Are your mechanics poor? A few sessions with a golf pro will tell you if they are. But regardless of what you have learned, if you lack the strength and flexibility to perform the move correctly, your swing will still be lacking.

That is where a golf-specific strength training program comes in. It is not enough for you to do a general strength training program or to “wing it”. The first step is determining which muscles are weak and tight and how those impact your swing. This can be done with a simple posture alignment test and movement test and takes less than 10 minutes. Any Board Certified Personal Trainer has the ability to do this for you and it is a very important first step when you first start training. It allows the trainer to design your personal training program to be specific for what muscles you need to strengthen and stretch in order to improve.

Many golfers tend to overcompensate for weak and tight muscles in their hips, legs and core by overusing their arms. This results in your shots not going as far. It also puts strain not only on your back but also on your shoulders and elbows (and just like in tennis, there is a condition called golfer’s elbow which is pain normally caused by overuse due to poor mechanics)

Curiously, many golfers also lack basic overall conditioning. This can be seen if your back 9 is much worse than your front 9. Your body is failing you on the back 9 because it is tired. I say curiously because these are people that are out on the golf course walking for several hours (or are they?). If you spend a lot of time in the cart (due to you or the course) you could be not getting the workout that you think you are. So an overall conditioning workout may also be needed. Try to alternate walking and riding if your course allows it.

Don’t get all worried that I am telling you that you need hours in the gym. 2-3 strength training workouts a week which includes moves specific to your needs and to golf should do it for most people. That and a few cardio sessions every week and you will notice dramatic improvements not only in your game but how you feel during the game, after, and the next day (no more sore forearms and achy back).

For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Fitness, golf, Sports Fitness by David Hansey, Personal Trainer
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Sports Specific Training – Tennis

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

Over the next couple of months, I will be highlighting a few sports that I call lifetime sports. Basically these are sports that you can play for your entire life such as golf and tennis. I will also be highlighting some sports such as running, extreme sports and martial arts which are great sports for kids and adults who don’t like traditional team sports. For each of these sports, like all sports, strength training can help you improve and prevent injury.
This month, I will highlight tennis. If you have been playing for a while, you may be skeptical as to how weight training can help. Sports specific strength training for tennis requires a different approach than you may normally have. Many people take classes and work out on their own and then are surprised when they don’t end up seeing results in their game. Training for a few sessions with a Certified Personal Trainer who is certified in performance or sports training is probably the best way to go. A trainer can develop a unique plan for your sport, your needs, your limitations and your goals.
There are a few key areas where tennis players generally need help:
- Recovery
- Agility
-strength
- Rotator cuff and elbow
Recovery is lack of conditioning. It is giving up on that corner to corner run because you are just worn out and need a breather. You can work on recovery on your own with some drills. A trainer can give you specifics, but remember long runs, cardio sessions and classes do little to help recovery, but sprints and drills do.
Agility is also something you can improve on your own or your trainer can work it into your routine. It requires drills that are tennis specific such as lateral drills and corner drills to mimic the moves in tennis.
Strength for tennis can be broken down into results rather than body parts. The result you want is better reach; you need to work on hip drive. There are many exercises for this such as deadlifts. Since deadlifts are one of the exercises I see being performed WRONG every day, get some advice to make sure you are doing it right. Improving your hip drive can help you to add 6 inches to your reach. It does that by making your first step more powerful and longer so you can actually get to balls that you missed before.
Is your serve sucking wind? Then, the results you want are a more powerful, consistent serve. This can be achieved by working on your back and core strength. There are many exercises that can help here. Some key back exercises can give you more power when you are extended in your serve. One of these is the pull-up. Since the pull-up is difficult for many people, you can also do the assisted pull-up but this is a machine that I see being used incorrectly often so ask a trainer to give you some advice. The most obvious is not working hard enough where people just float up and down. The next is not going all the way down which is critical to improve your serve.
Lastly, I see a lot of people complaining of elbow pain not only from tennis but from many fitness activities, including classes. There are only 2 possible causes. One is poor mechanics (and this is almost always the case) If you lack strength, you will use your arm to compensate. True tennis power comes from force transfer not powerful arms. If your arms are weak and you are experiencing elbow pain, there is a basic set of exercises that you can do to prevent the pain. The other (and much less common) reason for elbow pain is overuse. Few players are causing themselves injury from overplaying. It is more likely that you have a very weak backhand and compensate for it by abusing your body. Fix it now by strength training and changing your mechanics so that you can continue to enjoy life.
For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Sports Fitness, tennis by David Hansey, Personal Trainer
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