Saturday, July 19, 2014

Standing Hip Abductor Exercise Improves Lateral Speed and Power

The Standing Hip Abductor Exercise will improve your lateral strength (frontal plane) which will help develop your lateral power and speed.

It is better to do this exercise on your feet since most athletic movements are done on your feet. Besides, the sit-down hip abductor machine doesn't work the hip muscles near enough.



Inadequate training of the gluteus medius (hips) will limit your athletic performance. Weakness in the gluteus medius can result in knee and back injuries.

Weakness in the gluteus medius also contributes to instability when you walk, run and jump. In other words, you will avoid alot of injuries just by training the darn gluteus medius!

Take the necessary steps to improve your lateral strength. Working out on exercise machines will primarily work your muscles in the sagittal plane of motion.

That's okay except that many athletic movements occur in the frontal and transverse planes of motion. So, your program needs to include exercises in all planes of motion.

1) As you perform the movement, keep your leg straight and torso upright. Don't drop your head.

2) Use enough weight so that the hip muscles are adequately trained.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Sports Fitness Hut


Saturday, July 12, 2014

Achilles Tendinitis Prevention For Marathoners and Triathletes

Achilles tendinitis can be a problem for runners of 5Ks, 10Ks, marathons and triathlons. Actually, regular joggers have to be concerned about getting Achilles tendinitis. Here is the anatomy of the heel area:



Achilles tendinitis is an inflammation of the Achilles tendon (the largest tendon in the body). The pain is felt just above the heel. The Achilles tendon connects the two major calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and it stabilizes your heel.

Dealing with injuries is as big a part of running as, well---running! The ideal solution is to prevent injuries. While that's not always possible, I will help you recognize some of the warning signs (and treatments) of Achilles tendinitis.

Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).

Have you ever had Achilles tendinitis? If not, then be grateful because you don't want this pain! Achilles tendinitis is a leading injury among athletes. And, this injury can last for months or years if not treated.

Common causes of Achilles tendinitis are over-training (or a sudden huge increase in training load), cheap footwear, weak or tight calf muscles, a weak Achilles tendon or an unstable ankle joint.

Try to prevent this injury by increasing flexibility/strength in your calf muscles and stabilizing your ankle joint. A good flexibility exercise is the leaning calf stretch. And, there are several calf strengthening exercises such as calf raises and step-ups. Stabilize your ankle with one-legged exercises such as standing/stabilizing/hopping on one leg or step ups with stabilization.

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level and progress.

Mark Dilworth, BA, PES
Sports Fitness Hut