Rotator Cuff Exercises Part 1

Many people know how to effectively exercise the major muscles: legs, chest, back, shoulders, arms, and abs. What most people often neglect is strengthening the rotator cuff muscles. Exercising your rotator cuff muscles will improve overall strength and performance while minimizing the risk for injury.

There are 4 muscles included in the rotator cuff: supraspinatus, infraspinaturs, teres minor, and subscapularis. The supraspinatus is responsible for approximately the first 2o to 30 degrees of shoulder abduction. Unfortunately, using dumbbells is not as effective as cables when it comes to lateral raise (shoulder abduction) because their is very little resistance during the initial movement. Therefore, it is important for you and your clients to use cables at least once a week when it comes to lateral raise.

Next time, we'll review the most effective way to work the other 3 rotator cuff muscles.

Alcohol and Weight Loss

Happy New Year! And with the new year comes many weight loss resolutions. As personal trainers, we get lots of questions about alcohol and weight loss. Alcohol, like junk food, is considered empty calories. Although technically, it's calories provide energy, alcohol is void of any nutrient value. Alcohol is categorized as a carbohydrate but provides 7 calories per gram instead of the 4 calories per gram of other carbohydrates.

Moreover, alcohol is processed differently than other carbohydrates. Most of the alcohol is processed by the liver like fat. Once the liver converts its by-products into fatty acids, the fatty acids will either be stored in the liver as fat or transported into the blood. Excessive fat stored in the liver leads to a fatty liver and eventually cirrhosis of the liver.

Furthermore, 1 serving of alcohol contains 100 to 150 calories. Therefore, when dieting for weight loss, one should treat alcohol like food and count the calories toward the daily caloric intake. One serving of alcohol is one 12 oz beer or one 4 oz glass of wine or 1.5 oz of liquor.

Source: Melvin H. Williams. Nutrition for Health, Fitness, and Sport.

Diabetes Will Continue to Rise in Texas

Today, 2.2 million Texans have been diagnosed with Diabetes according to the Texas Health Institute. However, a recent report predicts that the number will reach 8 million by the year 2040 if things don't change for the better. The main reason for the high diabetes rate is "obesity." As the obesity rate continues to rise so will diabetes. In fact, the report predicts that Texans will start developing diabetes at earlier ages.

The report concluded with possible solutions and hope for the future. One of the solutions is to increase physical activity along with physical education in middle schools and high schools. The sooner we get involved with preventative measures, the sooner we can help decrease the number of Texans being diagnosed with diabetes.

At PFTA, we are still hoping to makes positive changes in the world with respect to health and fitness. The staff at PFTA continues to educate and train adults and children alike. The question remains, "will you be part of the solution...or part of the problem?"

Barbell Squats still the best quad exercise

The debate continues on which exercise is best for quadriceps. Most people in the gym prefer to do lunges or utilize the leg extension machine. But a recent study has proven once again that the Barbell Squat is still the king when it comes to quadriceps development.

A study done by Signorile et al (1994) compared the EMG activity of the quadriceps muscles while the subjects performed barbell squats and knee extensions. The data showed that there was more electrical activity during the barbell squat exercise. In fact, the author's questioned the value of the knee extension exercise as a supplemental exercise for quad activity.

In conclusion, the barbell squat should be included at least once a week if you or your client are trying to increase leg strength. Furthermore, if you or your client choose to use the leg extension machine, make sure you are using proper technique to minimize stress on the knee ligaments. Do NOT lock out the knees and do NOT go beyond 90 degrees for optimum safety.

Lat Pulldowns: In Front or Behind the Head?

There is an ongoing debate whether we should perform lat pulldowns in front of our heads or behind our heads. Personal trainers should always consider the safety and effectiveness of an exercise before they include it in a resistance training program. A study by Signorile et al (2002) compared muscle activity in the latissimus dorsi using different hand positions. EMGs were connected to 10 subjects using 4 different hand positions: wide grip anterior, wide grip posterior, close grip, and supinated grip.



The study concluded that the wide grip anterior (front of the head) grip produced significantly greater muscle activity in the latissimus dorsi than any of the three other grips. Furthermore, there was more activity in tricep, teres major, pec major, and posterior deltoid during pulldowns in front of your head as opposed to behind your head. Also, most experts believe that anterior pulldowns are safer than posterior pulldowns concerning neck and shoulder joints. Therefore, it is concluded that anterior pulldowns are not only safer, but this study has proven that anterior pulldowns are also more effective in recruiting latissimus dorsi muscles than lat pulldowns behind the head.

Caffeine, Carbohydrates, and Sports Performance

Caffeine has been used in sports for many, many years. There have been many studies conducted aiming to prove or disprove the efficacy of caffeine in sports. Most studies have been done on endurance events with 200 to 400mg of caffeine. Ivy et al (1979) concluded that caffeine definitely increased lipid metabolism AND work production in 9 trained cyclists over a 2 hour exercise session. More recently, the research has been focused on combining carbohydrates with caffeine during sports performance. Ivy et al (2009) did a study on cycling performance after drinking Red Bull.

The results once again showed improved performance with no increase in RPE. Another study by Gant et al (2010) showed that soccer players improved sprint performance and countermovement jumping after consuming a carbohydrate/caffeine sports drink. Even more interesting was a study conducted Stevenson et al (2009) on golf performance. During a simulated round of golf, even skill movements like putting improved with the ingestion of carbohydrates and caffeine throughout the 4 hour period. It was concluded that the carb/caffeine mix must also improve focus.

Thus far, little research has been done on caffeine and weight lifting. There have been some positive results on muscular endurance but not much on muscular strength. In conclusion, many experts believe that caffeine or a caffeine/carb mix will improve performance on longer sporting events but very few believe it will increase strength such as a 1RM on a bench press.

Reduce Muscle Damage

A study by Baty et al (2007) concluded that a carbohydrate and protein supplementation before, during, and after your resistance training workout reduced muscle damage more than a placebo alone. Although this study did not show an improvement in performance, it was able to show a decrease in cortisol, creatine kinase, and myoglobin levels in the study group. Also, the study group seemed to have more energy and less muscle soreness 24 hours after the study than the placebo group.

In conclusion, a carbohydrate/protein supplement would be recommended for all athletes looking to reduce muscle soreness. This would reduce the recovery time and allow the athlete to return to training faster.