Lynbrook | New Hyde Park | NY

Sports

Cycling Safety Tips

Now that the sun is finally shining, many of us are tempted to start spring cleaning and back into our outdoor routines. We want everyone to get outside for spring activities! As outdoor enthusiasts and sunshine advocates ourselves, we recommend heading outside for some hiking, biking, or just walking the dog! However, it’s important that we protect ourselves from anything that may sideline our activity for the upcoming summer. Bike safety is critical, so before hitting the open road- make sure you and your bike are ready to go.

Here’s a handy checklist to make sure your bike ride goes smoothly!

  • Always wear a helmet! This should go without saying, but it can save your life!
  • Be familiar with local rules and regulations! Always go with the flow of traffic and stay in appropriate bike lanes.
  • Be visible! Avoid riding at night, make sure all of your lights are in working order, and wear lightly colored clothing.
  • Check over your bicycle! Normal wear and tear happens to moving parts on a bike, check your breaks, tire pressure, lube up the chain and all the gears!
  • Be aware of others on the road; joggers, cars and other cyclists won’t always pay attention to you!
  • Know your limits! Not everyone can do black flips their first time out and that’s okay! Ride at a level that you feel comfortable.

Now that you’re all ready to go out, here’s a list of NY state parks with bike trails to get you started!

  • Bethpage State Park, Bethpage: A paved walking/ biking trail connecting Massapequa and Bethpage with gentle slopes and wonderful views of Massapequa nature preserve.
  • Long Beach Boardwalk, Long Beach: Oceanfront boardwalk with beach access, lit for day and night use.
  • Stillwell Woods Park, Woodbury: An expansive set of trails with varied levels of difficulty. Fun for all skill levels
  • Holtsville Ecology Center, Holtsville: An easy paved walkway through grassy hills with numerous exercise stations scattered throughout.
  • Caumsett State Park, Lloyd Harbor: 3 mile loop with spectacular views of Long Island’s north shore with backdrops though meadows, shoreline, woods and marshes.

Happy Cycling!

By Matt Rhodes, M.S.

 

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.

 

Taking Your Workouts Outside

Sick of exercising in doors? Well I have some good news for you, Spring has finally arrived! This means we can say goodbye to those days consisting of below-freezing temperatures and hello to some fun in the sun. There is a great week of weather ahead- are you itching it get outside to workout? And not just because of allergies… 

Although you may not realize, many activities we do outdoors can actually have a high caloric expenditure, possibly just as much as 30 minutes on your favorite inside cardio equipment.  Exercising outdoors is a great way to break the monotony, have some fun, and get a great workout.  Below is a list of many different ideas for some physical activity in the sun:

  • Going for a bike ride
  • Taking a jog
  • Brisk walking
  • Walking your dog
  • Rollerblading
  • Beach Volleyball – an hour can burn up to 200 calories
  • Tennis – 30 minutes can burn up to 200 calories
  • Golf (carrying clubs and walking to each hole) – an hour can burn anywhere from 300-500 calories
  • Pick-up Basketball game – up to 500 calories an hour

Try to get the whole family involved so you don’t have to exercise alone!  Not only will the family help motivate you to consistently stay active, but this is an ideal bonding experience and a great escape from our phones and other electronic devices.

If you’re searching for somewhere to bring the family on a weekend afternoon, some great places local to Peak Performance include the Long Beach Boardwalk and Hendrickson Park in Valley Stream!

 

By Anthony Locast

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.

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.

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!