Fitness Article: First Comes the Snow, Then Comes the Muscle Soreness… Why?

http://www.swingworkouts.com/article_muscle_soreness.htm

Fitness Article: First Comes the Snow, Then Comes the Muscle Soreness… Why?
By Karen Goeller, CSCS

So think about it... You exercise at least three times each week, you like what you see in the mirror, and you think you're in pretty good shape. Right? You might look and feel great, but you have not specifically trained for the task of shoveling.

The snow storm hits and you have to shovel the driveway, dig your car out, and then maybe build a snowman. You move the snow quickly in the beginning and you think it will be less dreadful than last winter's snow storm so you keep up the pace. You do not stop to rest so you shovel for hours, you then help the neighbors, and then you play with the kids in the snow. And after that you go on with the rest of your day as if it were like any other. Is shoveling after a blizzard really like any other day? No. And you WILL feel it in the morning!

So you know it was not like any other day because you might only shovel once each winter, if that much. What happens after your day of nonstop activity in the freezing weather? A few hours later the muscle stiffness kicks in and then you realize that maybe you are not as fit as you thought. You are not in "shoveling shape." You feel like you moved mountains (pun intended!) so you are satisfied with your job, but you ache. You probably think you can deal with a LITTLE stiffness or even soreness... until the next day when you wake up and every muscle hurts. You can’t get out of bed because you are so sore. Now what?

Your back, hamstrings, shoulders, arms, and muscles you did not realize that you have are burning. It is intense, more than you expected. So why is it that you are in "good shape" but you are so sore from shoveling? Think about it...

When you exercise at the gym you might perform 2-4 sets of 10-15 repetitions per exercise. Maybe you perform 2-3 exercises per muscle group, but most people only perform 1 set. So how many times on average during your last 10-20 workouts did each muscle group contract? Yes, there is math involved in training.

Read the rest of the article here... http://www.swingworkouts.com/article_muscle_soreness.htm
This fitness article includes a photo of my own backyard after the snow storm...


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By Karen Goeller, CSCS
Karen Goeller, CSCS, has educated thousands of coaches, teachers, athletes, and fitness enthusiasts with her books, articles, and in person. She has been training athletes since 1978 and adults since 1986. Karen Goeller is the author of the Swing Set Fitness books, the Gymnastics Drills and Conditioning books, numerous training programs, and many articles. Karen has been featured in newspapers, magazines, and on television many times. Read her full bio at www.KarenGoeller.com.

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Come see Karen LIVE on the Late Night with Johnny P Show... It will be fun! January 28, 2010 at 7:00 PM at CTV Staten Island Community TV 100 Cable Way Staten Island, NY 10303

Karen Goeller LIVE on the Late Night with Johnny P Show

See Karen Goeller LIVE on the Late Night with Johnny P Show...
You're invited to join us live!
When: January 28, 2010 at 7:00 PM
Where: CTV Staten Island Community TV 100 Cable Way Staten Island, NY 10303

After the show Karen will gladly sign books. Get your books now so that you will have them in plenty of time to be signed by Karen. Her books can be purchased through www.GymnasticsBooks.com, Barnes and Noble (BN.com), Amazon.com, Lulu.com/gymnastics, and most major book retailers.

Did you know that gymnastics and fitness books make great holiday gifts? Be sure to get a book for yourself and another for a friend! Karen has written numerous fitness and gymnastics books that include Swing Set Fitness, fitness journals, gymnastics drills and conditioning, gymnastics journal, and more. And she has created so many training programs (e-books) that everyone will find something useful on her website. Visit Karen's website now... www.GymnasticsBooks.com
And share this information with your friends.

See you soon...

Gymnastics Stuff: Apparel, Gifts, Calendars, Posters, Ornaments

We have added a few new designs to the gymnastics products on our Gymnastics Stuff gifts website. There is a great gymnastic design for everyone on your list. The new designs have been added to the calendars, t-shirts, sweatshirts, hoodies, baby items, journals, pillows, clocks, and other products, http://www.GymnasticsTees.com.

So visit our gymnastic gifts and apparel website today and finish all of your holiday shopping. Your gymnast and gymnastics coach will love the gymnastic gifts from Gymnastics Stuff! Did you get a 2010 gymnastic calendar for your gymnast or gymnastics coach yet? The calendars are perfect gifts and they will definitely be used all year long. You can choose from the monthly calendar or the 11 x 17 calendar prints. The gymnastics calendars feature professionally designed gymnastics art with unique gymnastic quotes. Either way, your gymnast and coach will love this gift! Here is the calendar page... http://www.cafepress.com/gymnasticsstuff.419089115 And here is the page with all of the gymnastics apparel and gifts... http://www.GymnasticsTees.com

And did you know that we have great deals on gymnastics and fitness journals and many other books? There are packages of books that offer super savings. And we offer quantity discounts so you may want to get a book for each team member! You can see the books at http://www.GymnasticsBooks.com

Have a great holiday season...

Ballroom Dance: An Unlikely Recipe for Physical Rehabilitation, One Step at a Time

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An Unlikely Recipe for Physical Rehabilitation, One Step at a Time…
By Karen Goeller, CSCS

Fractures, herniated discs, and post traumatic stress were just a few of the problems I faced after an accident. I was devastated when I could no longer work. At the time I was a gymnastics coach and advertising manager. I was in pain all of the time from the damage to my spine.

For the first 6 years after my accident I listened to the doctors "don't lift anything over 5 pounds… Don't irritate the nerves in your spine." After years of going to physical therapists, pain centers, neurologists, and orthopedic surgeons I took matters into my own hands. I already had vast knowledge of exercise and knew what triggered my symptoms. I began to experiment with body weight exercises and light dumbbells. I made some progress, but I still had terrible pain every day.

Do you know what made a big difference? When I began to write my Swing Set Fitness books I performed some of the swing exercises. I was shocked at how much I was able to do. Swing Set Fitness helped me with upper and lower body strength much more than I expected. I finally started to feel ALIVE AGAIN.

I felt that I made tremendous gains with strength and with my overall well-being, but I was looking for something more. I needed a physical activity that would help with low body coordination and balance, but it had to be safe for me. And it had to fit my personality. Was there such a thing?

When I saw “Dancing with the Stars” I was curious as to whether I should give ballroom dance a try. I knew there would be limitations with my spine. I took ballet for many years, was a gymnast, and have coached my gymnasts in dance skills for their floor and balance beam routines since 1978. I was definitely no stranger to movement. As I watched the stars dance I saw some things that would not work for me, but I also saw enough that made me say, "Why not?!?!"

I still had to be careful in order to prevent more damage to my spine, but I NEEDED to try this. It would be the first time I have attempted movement in a non-controlled environment. All of my physical rehabilitation from the accident was in controlled environments such as physical therapy offices or my own home. I knew taking a ballroom dance class would be very risky because the movements would not be decided by me and my environment would not be controlled. A bump from another couple or a fall could cause serious problems to an already damaged body.

So I took the chance knowing that I could stop and leave the class if necessary. The backwards walking was a real challenge for me. I did not have the coordination, speed, or balance for most of the basic steps I attempted. And dancing on a crowded dance floor was truly nerve racking. I was terrified that I would crash into someone, but I had to trust my dance partner to guide me safely. I got through the first class and went in for a second, third, and fourth. It was a challenge, mentally and physically. The ballroom dance classes have been amazing physical therapy for my low body. And even better, there was moderate rather than intense pain after most of the classes.

And here’s a thought… I would not perform that many low back kicks (back extensions), leg (quad) extensions, or hip flexor contractions during any single exercise session. And who would want to count that high when exercising! I had no idea how great the fox trot, tango, and waltz are for improving low body strength and coordination until I started to learn them. And it is a different strength than ballet or other forms of dance. Ballroom dance has provided the missing component to my low body physical rehabilitation. After taking about ten classes I have noticed that my balance has improved and I am more coordinated.

Physical therapists should consider assigning ballroom dance to some of their patients for low body coordination, balance, speed, and strength. The reaching back with the foot for the backward step is a similar motion to a low back kick (hip extension). As the female transfers her weight and propels her body backwards, she is performing quadriceps and hip flexor contractions. And ballroom dance is sure to help people with posture. When a previously active individual is at a plateau in physical rehabilitation, ballroom dance just might be the best therapy.

So who do I recommend for ballroom dance? Check out All Star Ballroom in Brielle, NJ. The owner, Jim Hempen, was a highly successful competitive dancer and is a great instructor. I also recommend Nola Jones who teaches in Freehold, NJ. She has tremendous experience and is a wonderful teacher. And what physical therapist do I recommend? Give Michelle Wolpov, owner of Game Shape, a call. Michelle has tremendous sports and physical therapy experience. Game Shape is in Manalapan, NJ.

And if you need help with fitness give me a call, 888-496-8749. I will gladly help you reach your fitness goals whether you need personal training in NJ or online training because you live too far from me. Here is th epage with my training information... www.StrengthTeacher.com

Karen Goeller, CSCS
www.KarenGoeller.com
www.Legs-Plus.com

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Health & Fitness Newsletter

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Great article... "Exercise is a Natural Medicine"

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