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Muscle Madness: Latissimus Dorsi

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Anthony, what’s your favorite muscle?

My favorite is the latissimus dorsi which  translates to “the broadest muscle of the back.” This is personally my favorite muscle because I was a wrestler all of my life, and strong back muscles are crucial for optimal performance of the sport. 

Where is this muscle located?

The latissimus dorsi originates at the 7th-12th thoracic vertebrae of the spine (middle of the spine), as well as the lip of the illac crest (top of hip bone).  This muscle inserts or grabs onto the groove of the humerus (shoulder bone).

What does this muscle do?

The latissimus dorsi is responsible for extension, adduction (moving together), horizontal abduction (moving away), and internal rotation of the shoulder joint.  We use our latissimus dorsi muscles during everyday living activities more than we realize, such as picking something up off of the ground, grabbing something out of a cabinet, opening doors, and even pulling someone in for a hug.

What is a good exercise to strength this muscle?

A good exercise for this muscle is any movement that is considered a “Row”, such as a seated row using the row machine, a TRX suspended Row, or an upright High Row.

Recipe of the Week: Cucumber, Mango, & Chickpea Salad

Both quick and easy, this cold salad will get you ready for the warmer weather!

Prep Time: 8 minutes
Servings: 5

Ingredients:

  • 2 medium cucumbers, peeled and cubed
  • 1-2 mangos (about 8 ounces), pitted and cubed
  • 3 cups cooked chickpeas
  • ¼ cup raisins
  • ½ cup fresh mint, chopped

Dressing:

  • 2 tbsp olive oil
  • 3 tbsp fresh lemon juice
  • 1 small shallot, minced
  • Sea salt and freshly ground pepper

Directions:

  1. Cut the cucumbers and mango into small chunks about the size of the chickpeas. In large bowl, combine cucumbers, mango, chickpeas, raisins, and mint.
  2. In separate bowl, whisk together all dressing ingredients. Pour over salad, mix, and serve.

Nutrition:

  • Calories 271
  • Carbohydrates 42g
  • Fat 7g
  • Protein 10g
  • Fiber 9g

Happy Earth, Healthy You

How far do you live from Peak Performance? A five minute drive? Ten minute drive? Have you ever noticed the actual mileage when you’re driving here? Peak is probably closer than you think! Have you tried walking or biking as your mode of transportation to get to the gym?

An individual weighing about 150 lbs. can burn about 300 calories per hour walking depending on their pace! Would you rather burn 300 calories or $2.50 on a gallon of gas?

Lynbrook Peak

  • Hewlett (by Trader Joe’s)- 2.0 miles
  • Lynbrook Train Station- 0.5 miles
  • Malverne Train Station- 1.4 miles
  • East Rockaway High School- 1.2 miles
  • Woodmere- 3.2 miles
  • Valley Stream North HS- 2.6 miles

New Hyde Park Peak

  • NHP Train Station- 1.3 miles
  • Tulip Ave Floral Park- 2.1 miles
  • Glen Oaks Shopping Center- 1.5 miles
  • Michael J Tully Park- 2.0 miles

Pace yourself! Think about your speed when walking/running on the treadmill and give yourself enough travel time. Average walking speed is about 3.0 mph. What about cycling? The average cyclist can ride about 10 mph at a comfortable pace, whereas cyclists on a racing bike travel about 25 mph in the Tour de France.

Earth Day is Saturday, April 22! Team Peak is challenging you to walk, run, or bike to the gym.

  • Know your body’s limits- if you live a little further than you can travel without a car, try to carpool with a gym friend.
  • Have a friend or family member drop you off while they run errands- then try walking back home.
  • Consider public transportation! There are bus stops all along Merrick Road and they stop right in front of Peak Performance.
  • There are plenty of ways to reduce our footprint on earth while working on our personal health and fitness goals!

 

By Louise Mills-Strasser

 

Muscle Madness: Quadriceps

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

David, what’s your favorite muscle?

The Quadriceps are actually a group of 4 muscles (vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris) also known as the “quads.” The quads are my favorite because they play a huge role in athletic performance.

Where are these muscles located?

The quadriceps are located on the front of your upper leg. They begin near your hips down and run down to just below your knee.

What does this muscle do?

The quads main function is to extend (straighten) the lower leg. For example, when kicking a soccer ball, standing up from a squat, or jumping.

What’s a good exercise to strengthen the quadriceps?

Single leg exercises for the quads are straight leg raises, lunges, and split squats. Squats, leg press, and vertical jumps are great double leg exercises for the quads.

Muscle Madness: Rectus Abdominis

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Brandon, what’s your favorite muscle?

The Rectus Abdominis, better known to most as “the abs.” However, this is only one of many abdominal muscles. 

Where is it located?

This muscle runs along the front of the abdomen starting  down at the pubic symphysis and connecting up to the breastbone and cartilage of the ribs.

What does this muscle do?

The rectus abdominis is responsible for flexion of the lumbar spine. It also tilts the pelvis forward improving the mechanical positioning of the postural muscles to help take the daily stress off the lower back.  If the abdominal muscles are weak, it can create high stress on the postural and other lower back muscles. This may cause difficulties or inefficiencies with squats, deadlifts and standing shoulder presses.  It is important to train the abdominal wall for all athletes, as well as, the general population.

What’s a good exercise for the rectus abdominis?

My favorite corrective exercise is the Swiss ball crunch. Make sure that the ball is properly inflated in order to maintain its curvature under the lower back.  If the ball flattens during the crunch, the lumbar spine will flex to a point that the rectus abdominis loses its mechanical advantage. When the ball is firm enough, the lumbar spine remains curved in its neutral arc. Begin seated on the Swiss ball and engage your core. While maintaining a neutral spine, lift your torso up keeping the chest up to the ceiling. Slowly come back down one vertebrae at a time!

 

Recipe of the Week: Spinach & Zucchini Lasanga

Prep time: 15 mins
Cook time: 40 mins
Serves: 9

Ingredients:

  • 1 tbsp extra-virgin olive oil
  • half onion, finely chopped
  • 4 garlic cloves, crushed
  • 2 tbsp tomato paste
  • 1 28oz. can crushed tomatoes with the juice or 1 ¾ pound of fresh tomatoes, peeled, seeded and diced
  • Salt and pepper to taste
  • 1 tbsp chopped fresh basil
  • 3 cups spinach
  • 15 oz part-skim ricotta
  • 1 large egg
  • ¼ cup freshly grated Parmesan cheese
  • 4 medium zucchini, sliced ?” thick
  • 16 oz part-skim mozzarella cheese, shredded
  • ½ tsp parsley, chopped

Directions:

  1. In a saucepan, heat olive oil over medium heat. Add onions and cook 4-5 minutes until they are soft and golden. Add garlic and sauté, being careful not to burn. Add tomato paste and stir well. Add crushed tomatoes, including the juice in case you are using tomato cans. Add salt and pepper.
  2. Cover and bring to a low simmer for 25-30 minutes.
  3. Finally remove from the heat and add fresh basil, spinach and stir well.
  4. Adjust the seasoning if you think it is necessary.
  5. Preheat oven to 375°.
  6. In a medium bowl mix ricotta cheese, parmesan cheese and an egg. Stir well.
  7. In a 9×12 casserole spread some tomato sauce on the bottom. Layer 5 or 6 zucchini slices to cover. Place some of the ricotta cheese mixture and top with the mozzarella cheese.
  8. Repeat the layers until all your ingredients are all used up. Top with sauce and mozzarella.
  9. Bake 30 minutes covered and 10 minutes uncovered. Let stand about 10 minutes before serving.
  10. Garnish with parley and enjoy!

Find the original recipe here!

Off-Season Weight Training for Athletes

Resistance training is a major component for progression in athletic performance. Although the best way to improve performance would be to practice the skills specific to that sport, resistance training allows athletes to target certain muscles/muscles groups. Strength training off the playing field will help them become stronger for their sport.

Off-season resistance training is a great way to get ahead of the competition without interfering with in-season practice schedules. In addition, due to its length, the off-season allows for longer periods of training for progressing specific resistance exercises. A traditional offseason resistance training program for the majority of athletes should be split in to 3 phases; Hypertrophy, Strength, and Power.

Hypertrophy Phase
Hypertrophy means muscle growth (increases in size of muscle fibers). Increased muscle size translates to muscles that are more efficiently capable of becoming stronger muscles. This type of training is characterized by high volume workouts; high sets and repetitions, low to moderate weights, and smaller rest times.

Strength Phase
Strength is the ability to move the most possible weight. Utilizing the increased muscle size from the hypertrophy phase, athletes should be safely attempting heavy lifts in order to increase overall strength. The strength phase is characterized by lower repetitions, increased weights and rest times.

Power Phase
Power is defined as ones ability to perform an exercise over a specific unit of time. Power exercises are characterized as explosive, sport-specific movements that involve strength and speed (Olympic lifts, box jumps, sled push/pulls etc.) Utilizing strength gains from the previous phase, athletes should be able to move heavier weights more quickly and explosively. Workouts should be sport specific and focus on the speed and efficiency of heavy lifting. The power phase is characterized by lower repetitions, moderate to heavy weights, and moderate rest times.

Following the final phase of the off-season, athletes should decrease their time in the weight room in order to recover and make time for pre-season practice in their respective sports. A well planned training program can keep an athlete in shape during the long off-season and give them the boost they need to be a step ahead of the competition!

 

By David McCalla

Muscle Madness: Piriformis

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Corynne, what’s your favorite muscle?

My favorite is the piriformis. I find that most people don’t know about this muscle and don’t realize how important it is to stretch this muscle, especially if they have sciatic issues.

Where is it located?

The piriformis is located in the hip area. It is deep- below the gluteus maximus. It starts at he base of the spine and connects to the femur.

What does this muscle do?

The Piriformis assists with lateral rotation (turning out) and abduction (lifting away from the body) of the thigh.

What’s a good exercise for the piriformis?

In many people, this muscle is very tight. It may be more beneficial to work on stretching it rather than focusing on strengthening. A good stretch for this muscle is called a figure four position. Lay on your back with your knees bent and feet flat. Take one leg and cross your ankle over the opposite thigh then reach behind that thigh and hug it in towards your chest- keep your neck relaxed!