Lynbrook | New Hyde Park | NY

sports performance

Muscle Madness: Transversus 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!

Paul, what’s your favorite muscle?

Transversus Abdominis.  The transversus abdominis (TA) is a deep abdominal muscle you will never see and is the “unsung hero” of lower back/ core stabilization.

Where is this muscle?

This muscle is located in the abdominal region.  The muscle originates from few different areas; lumbar fascia, anterior two-thirds of the iliac crest, and the lateral two-thirds of the inguinal ligament.  The transversus abdominis inserts at the costal margin, aponeurosis of the rectus sheath, conjoined tendon to the pubic crest and pectineal line, 10-12 rib.  What this means is the TA essentially forms a custom back brace from the top of your hips up to the bottom of your ribs.

What does the muscle do?

The main function of the transversus abdominis, like all of the abdominal muscles, is stabilization.  Specifically, it acts to stabilize your core (low back and pelvis) before you start to move.  It also acts to compress the abdomen.

What is a good exercise to strengthen the transversus abdominis

Many of our clients have lower back issues and developing a strong foundation through proper TA training can help your lower back feel better and more functional.  With TA training you must master the basics first and make the mind body connection with this muscle.  Start with a simple TA bracing, think about “sucking in your gut.” To know you are performing the brace correctly a few things need to happen:  belly button must move straight back towards spine (NOT IN and UP, just IN), no movement of the pelvis or spine should occur.  Once you have mastered the brace, it can be added to other movements to increase synergistic stabilization of all abdominal muscles.  Giving you a rock solid core!

My favorite TA exercise is a ball rollout with TA brace.  Assume a plank position on a stability ball, feet should start slightly wider than shoulders.  Start with bracing the TA muscle, then slowly move your forearms forward rolling the ball away from body.  The key to this exercise is keeping the hips on the same level and not moving.  See how many good reps you can perform while holding the TA brace.  See your Physiologist for proper execution and progression.

Muscle Madness: Triceps Brachii

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!

Louise, what’s your favorite muscle?

My favorite muscle is the triceps brachii.

Where is this muscle located?

Triceps are commonly pointed out as the “back of the upper arm.”  The triceps actually have 3 heads which originate from different spots; the long head from the infraglenoid tubercle of the scapula, the lateral head from above the radial sulcus, and the medial head from below the radial sulcus. All three heads converge into a tendon which inserts on the olecranon process of the ulna a.k.a your “funny bone.”

What does this muscle do?

The primary function of the triceps brachii is to extend (straighten) the elbow. This is especially important for compound movements such as push-ups, chest press, and shoulder press.

What is a good exercise to strengthen this muscle?

Many of my clients ask for exercises to strengthen this area and there are so many! My personal favorite are “skull crushers,” partially because of their tough name. For this exercise, lay on your back with dumbbells in hand or holding a medicine ball or a barbell. With your arms straight in the air, start to bend the elbow lowering the weight towards your head. Keep those elbows pointed towards the ceiling then press the weight back up to the starting position.

 

The Spring Cleaning Workout

After a long and cold winter, spring is finally here! It’s time to hang up those winter jackets in the back of the closet and break out the shorts and tank tops. With spring in full bloom, that means summer is fast approaching. You might want to spend some extra time cleaning out that closet and vacuuming when you realize just how many calories you can burn with spring cleaning!

New research shows that spring cleaning can burn over 3,500 calories when you clean for a total of approximately 16 hours. A 150 pound person can burn about 170 calories per hour doing light cleaning, such as dusting shelves or folding laundry. More vigorous cleaning activities, like scrubbing the floors, can burn up to 190 calories per hour. Cleaning can turn into a full body workout! Just by carrying loads of laundry up and down the stairs you are putting both your arms and legs to work.

 

Vacuuming (1 hour) 238 calories
Dusting (2 hours) 340 calories
Walking up/down stairs (20 min) 181 calories
Scrubbing the floor (1 hour) 258 calories
Cleaning/repacking cabinets (4 hours) 952 calories
Turning mattress/making bed (1 hour) 136 calories
Moving furniture (2 hours) 476 calories
Cleaning windows (3 hours) 612 calories
Cleaning doors (1 hour) 204 calories
Cleaning the bathroom (1 hour) 258 calories
TOTAL: 3,655 calories

 

Just like everything else.. the harder you work, the more calories you will burn. Ultimately, the number of calories each person burns during housecleaning will vary by individual. The intensity, duration of the activity, and weight of the person will play a factor in the exact amount of calories burned. If you haven’t done your spring cleaning yet, keep track of how long you do each activity over the course of a few days and see just how many calories you burn!

 

By Brandon Ayala

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.

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!

 

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