Biomechanics Fitness and Performance

How to Lose Weight and Keep it Off

Biomechanics Fitness and Performance — Sat, 12 May 2012 21:48:25 +0000

Losing weight is easy. Keeping it off is the real challenge. Most people do not successfully maintain their weight losses, and some individuals regain even more weight than they lost. Naturally, this is a discouraging scenario, and recent headlines which claim that being overweight or obese is primarily a genetic issue make it seem like there’s nothing you can do about it.

Before you succumb to the dubious doctrine of genetic pre-destination and give up on your weight loss goals, there are a couple of basic dieting principles that you should know about. These are not hard and fast rules, but if you’ve had trouble with weight loss in the past, then you may want to consider adopting a new approach.

Principle #1: Create a caloric deficit with your diet

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Extreme Fitness and Diet Advice is Always Wrong

Biomechanics Fitness and Performance — Sun, 01 Apr 2012 16:27:51 +0000

Ross Tucker from The Science of Sport posted an excellent article yesterday that highlights the polarization that has taken place among the debate on barefoot running. This phenomenon is not limited to the running community, of course, and I really appreciated how Ross compared the barefoot issue to all the paleo diet dogma that is currently being promoted. It’s not that barefoot or minimal running doesn’t profoundly benefit some runners. Likewise, some people are truly much better off when following a low-carb or even a no-starch diet. The problem arises when these positive experiences become the basis for what are portrayed as incontrovertible laws for all humankind.

It’s always refreshing to hear a voice of reason, and I felt compelled to share my favorite parts from the article entitled, Vibram Five-finger named in lawsuit – zealousness, unfiltered advice creates more problems than it fixes:

Recently, I’ve >> Read full article

The Effects of Coffee on Performance and Health

Biomechanics Fitness and Performance — Sat, 31 Mar 2012 20:00:58 +0000

If you like coffee, chances are fairly good that you don’t have to drink it alone. Over 2 billion cups are poured worldwide each day, according to the International Coffee Organization. In the United States, 2 out of 3 people drink coffee, and 1 out of every 4 U.S. residents consume more than 6 cups per day. Some just like the taste but for many, coffee is used to enhance mental alertness or even improve physical performance. As is typical of most other health and performance topics, there is a wide range of conflicting information available regarding coffee, and separating truth from fiction can be a daunting task. Can coffee really boost your performance? Are there any detrimental side effects to regular coffee intake, such as dehydration or excessive cortisol production? Does coffee provide any nutritional benefit at all, or should it >> Read full article

3 Squatting Myths That Refuse To Die

Biomechanics Fitness and Performance — Fri, 10 Feb 2012 02:59:41 +0000

The squat probably gets more of a bad rap than any other strength training movement, the barbell back squat in particular. Many people will choose the leg press machine instead, blaming the squat on their knee or low back injuries. Others will only perform partial squats, fearing injury if they go too deep. Avoiding injury is always a good thing, but avoiding the squat is like refusing to walk because you’ve seen other people trip and fall on the sidewalk. Millions of professional and amateur athletes around the world regularly perform deep squats without injuring themselves, demonstrating that it’s possible to squat safely.

The fact that a properly performed squat is very safe has been presented many, many times by others who are much more qualified than >> Read full article

Miles For Music 20K & 1 Miler Event

Biomechanics Fitness and Performance — Mon, 16 Jan 2012 18:52:11 +0000

Nothing is more important for your health than regular physical activity, and music feeds the soul. Unfortunately, school sports and music programs are seeing drastic cuts due to tough economic times. Anne McCarthy, a runner and music teacher in the Edison, NJ public school system, is taking the lead in supporting music education in the classrooms, while promoting a more active lifestyle for the youth in our New Jersey communities. Her non-profit organization, Miles For Music, is hosting a two-part event on Sunday, March 11, 2012 at Johnson Park in Highland Park, NJ. To be held first, at 9:00am, is a 20K race open to all runners. Following that, at 12:00pm, will be a 1-mile walk/run event that is open to school teams with 10 or more participants.

Group training runs for this event will begin on Saturday, >> Read full article

The Top 10 Fitness and Performance Links of 2011

Biomechanics Fitness and Performance — Sat, 31 Dec 2011 19:40:29 +0000

What have you learned in 2011? Hopefully, you know more now than you did one year ago. The real question is, how much of what you think you know is based on fact? Much of the information below will challenge some personal beliefs and popular opinions on health and fitness. In case you couldn’t tell, I’m not a status quo type of guy. I simply refuse to let other people do my thinking for me, and I’m not afraid to question anything. It’s amazing what you can learn when you’re willing to admit that you don’t already know everything. If that desire to uncover the truth is a quality you admire and share, then please stick around in 2012. Anyway, it was hard to limit this list to only 10 items (9 articles and 1 video), but here are my top choices for 2011:

1) Power Balance: >> Read full article

Hip Drive In The Squat

Biomechanics Fitness and Performance — Wed, 07 Dec 2011 03:48:45 +0000

On the surface, the squat is a straightforward exercise. You lower the weight, then you drive it back up. Another way to put it is that you flex at the hips, knees and ankles until you reach your desired squatting depth, and then you extend those joints to return to the starting position. Of course, there is a lot more involved in the proper execution of a squat, and the specific movement required at each joint will depend upon the variation you’re using. You wouldn’t know that by observing the manner in which some squats are being performed, though. In particular, I’ve noticed that the hip drive technique is showing up in just about every squat variation, even the front squat.

Now, hip drive is an essential component of a low-bar back squat. If you’re not familiar with that term, hip drive is when you focus on pushing the hips up >> Read full article

A Balanced Approach To Barefoot Training

Biomechanics Fitness and Performance — Sun, 20 Nov 2011 21:45:30 +0000

The typical arguments in favor of barefoot running are far from convincing, in my opinion. The barefoot advocates certainly have a lot to say, but the simple fact is that there is no evidence that shoes are the cause of injuries, or that running barefoot will prevent injuries. The claim that a forefoot strike is most optimal for long-distance running is completely unsubstantiated. Where your foot makes contact in relation to your center of mass is more important than which part of your foot strikes the ground first. Heel-striking is not synonymous with overstriding, and correcting an overstride can easily be accomplished while wearing shoes. Furthermore, all of the elite runners wear shoes, and the available evidence suggests that the far majority of elite distance runners are heel strikers.

Despite all the indications that shoes are here to stay, I believe there is still value in devoting some time to barefoot >> Read full article

Free Seminar At The Westfield Running Company

Biomechanics Fitness and Performance — Fri, 30 Sep 2011 00:24:24 +0000

There is a vast amount of information available on running, however, much of it can be conflicting. For example, shoe companies will promote the benefits of wearing footwear with as much cushioning as you could ever want, yet recent research seems to support the claim that running barefoot will provide optimal results. The proponents of barefoot running have raised some excellent questions about running technique, particularly regarding foot strike.

In view of current trends, should you try to change your running technique? How important is your choice of footwear in determining how your foot strikes the ground? Should you ditch your shoes for good, or just replace the ones you currently own? Is minimal footwear the way to go? These questions and many more will be covered in the upcoming free event:

Foot Strike Seminar

Date: Wednesday, October 19, 2011
Time: 7:30 pm
Location: Westfield Running Company
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Dehydration vs. Overhydration

Biomechanics Fitness and Performance — Thu, 08 Sep 2011 01:10:12 +0000

Are you drinking enough fluids? How much is enough? According to doctors, mothers and nutritionists everywhere, 8 to 13 glasses of water per day is absolutely essential for health and optimal function. If you exercise or participate in sports, then your trainer or coach may recommend drinking even more fluids before and after, as well as at regular 15-minute intervals during practice, training or competition. The emphasis is not merely on RE-hydration, but on PRE-hydration, the assumption being that any amount of dehydration is deleterious to performance and potentially dangerous to your health. I, too, shared this belief until I considered compelling reasons to question what is generally accepted as stock and standard protocol. It turns out that popular recommendations for fluid intake not only contradict what takes place during actual athletic performance, but may also introduce unnecessary health risks associated with overhydration.

You might not be as dehydrated as >> Read full article