Preventing Nagging Golf Injuries - Part 2

This is the second of our two part series designed to prevent those nagging golf injuries. Last week we outlined the basics of flexibility and cardiovascular exercise. This week we are introducing essential strengthening exercises that will provide you with the stability, balance and strength you need to remain injury free this golf season. Before you start, be sure to perform a 5-10 minute warm up and follow the exercises outlined last week.

1. Dumbbell Presses With a Stability Ball

The stability ball is a great addition to your golf workout because as you perform your strengthening exercises the trunk musculature is simultaneously working to balance and stabilize the body. Exercising with a stability ball also demands concentration, which is important when playing a game requiring mental focus, such as golf.

To begin this exercise lie flat with your back on a stability ball and your knees bent at right angles and your feet flat on the floor. Start by holding one dumbbell in each hand with the dumbbells positioned beside your shoulders and slightly above your body. Press the dumbbells up above your chest until your arms are almost straight, bringing them together at the top. Slowly return to the starting position. Use a weight that allows you to perform three sets of 10-15 repetitions. You can take a 20-60 second break between each set depending on your comfort level.

2. Rubber Band Rotator Cuff

This exercise is designed to strengthen the rotator cuff muscles in the shoulder, which helps stabilize the shoulder joint to prevent shoulder injuries and provide a more consistent golf swing.

Standing with good posture, hold your rubber band a little narrower than shoulder width with your elbows beside your waist at approximately a 90-degree angle. Keep your elbows stationary and slowly rotate your hands outward as far as you can. Slowly return to the starting position and repeat for three sets of 10-20 repetitions depending on your comfort level. The exercise should be felt deep in your shoulders. You can take a 20-60 second break between each set.

3. Oblique Abdominal Crunches

If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel when golfing. Strengthening your abdominals can also help to stabilize your trunk muscles helping to keep your body in proper alignment.

Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on your left knee. Once you are in this position cross your arms over your chest or place your arms beside your head for greater difficulty. Slowly contract your abdominal muscles to raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body and do not tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back. Briefly hold this position then slowly lower yourself back down to the floor. Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

As the weather improves and you head out onto the golf course remembering these exercises and stretches can help reduce ongoing pain, decrease the chances of new injuries and help your game.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Preventing Nagging Golf Injuries - Part 1

As every sport is unique, it is important to have a fitness routine that concentrates on developing the muscles most used in your specific sport. For golfers, the muscle groups that need concentration are the shoulders, the stabilizers of the trunk, and the lower limbs that provide stabilization and alignment. Most sports injuries occur as a result of overusing the muscles most involved in the game; in golf these muscles are the lower back, wrists, shoulders and elbows. Over the next two weeks, we will introduce a balanced exercise routine designed to assist in the recovery of these injuries and to prevent new injuries.

This week’s issue consists of two important training principles: cardiovascular exercise and flexibility. Cardiovascular exercise is essential for playing 36 holes without undue fatigue, while flexibility is required to achieve full range of motion in your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower back problems.

Cardiovascular Exercise (20 minutes)

The cardiovascular component of your workout can be done on any piece of cardio equipment you choose or through any outdoor activity that you enjoy. An important training principle to apply while participating in a cardiovascular workout is ensuring that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 35-year-old individual would have a target heart rate range of 111-148 beats per minute. Many newer pieces of cardiovascular equipment have built-in heart rate monitors for quick and easy heart rate monitoring.

Stretching (10 minutes)

Stretching is a crucial, and all too often neglected, component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it also increases performance. A flexible muscle reacts and contracts faster and with more force than a less flexible muscle, thereby improving your performance.

Your stretches should be performed after you are warmed up and should be held a minimum of 15-30 seconds and as long as 60 seconds. Your stretching routine should include the three following stretches:

1.Upper Pec/Pec Major

Face through a doorway with your arms flush against the frame. Apply a gentle force pushing your body through the doorway. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. The stretch should be felt across the chest muscles.

2.Latissimus Dorsi/Back Extensors

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

3.Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

During this first week your goal is to train three times (ex. Tuesday, Thursday, Saturday) for 30 minutes following the exercises detailed above. Good luck and we will see you next week with some new strengthening exercises to further improve your golf game. Be sure to contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rock Climbing is Great Exercise

If you are in a rut with your exercise lately, rock climbing is a great alternative sport as it utilizes all of the major muscle groups of the body. Despite what you may think, the sport is not all about strength, but is just as much about finesse, patience and attention. Men and women of all levels can enjoy rock climbing in studios across the lower mainland and, of course, outside.

One big misconception about rock climbing is that it only requires upper body strength. In actual fact, when using proper technique, much of the power comes from the legs and core stabilizers around the trunk. Strong forearms are needed to grasp the rocks, while strong calves also help stabilize the ankles for optimal leverage.

If you want to do some preparatory work before climbing the walls, there are various exercises that will enhance your performance. Some basic stability ball exercises will increase your muscular endurance and enhance your spinal stability. Using a stability ball will also improve your balance and coordination, all of which will give you an edge while maneuvering through the tricky verticals. Strengthening your legs through squats and lunges with light weights and high repetitions will increase your isolated muscle endurance and explosive power. This is useful when you have to climb from one position to the next.

When thinking about rock climbing, don’t underestimate good flexibility. Improved flexibility will enhance your ability to maneuver through winding courses. Always stretch out your hamstrings, hip flexors, groin, gluteals, back and pectoral muscles.

One advantage of rock climbing is the minimal equipment required. Good shoes are important. Rock climbing shoes look similar to ballet shoes except the bottom surface is harder and provides better grip. The shoes should have a snug fit so that there is no room for your feet to slip when balancing on the edge of a rock. Chalk on your hands helps prevent your fingers from slipping, especially if you find your palms sweating.

Of course, while your hands and feet do most of the work to hold you on the rock, there is also a vital safety system. A harness is strapped around your waist and thighs, which in turn are secured to ropes. These ropes run through a pulley system in a studio and are controlled by a belayer. If you slip on a challenging climb, the belayer and rope system prevent you from dropping. Also in the studios, once you reach the top of the wall, the belayer lowers you safely to the floor. If there is a really large weight difference between the climber and belayer, daisy chains can also be added. The whole system is designed to support up to 1000 lbs., so you need not fear as you learn your new sport.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks - Part 6

Only one more week then it’s all uphill from here! Congratulations to everyone who has made it to the last week of the Grouse Grind conditioning program. Your final workout has three components: stretching, strengthening, and cardiovascular exercise. Continue to follow this exercise program at a level that is comfortable for you.

Stretching (10-15 minutes)

Today we will replace the lying hamstring stretch with a new stretching technique, and we will add a stretch for your hip flexors for a total of nine stretches. Remember to start with a 5-10 minute cardiovascular warm up and to apply a gradual stretch to each specific body part and hold with a steady force for a period of 15 to 60 seconds. Before climbing the Grind, warm up by walking around the parking lot area a few times and perform the two stretches outlined today as well as the Quadriceps and Achilles tendon stretch as outlined in Week One and Week Four.

1. Hamstring Stretch

-stand facing a table or similar object approximately the height of your waist.

-keep your left foot flat on the floor and place your right foot on the table keeping both legs straight but not in a locked position.

-lean forward towards your right foot while keeping your back flat and your shoulders back. The stretch should be felt in the hamstring of the right leg. Alternate your legs and repeat the stretch.

2. Hip Flexor Stretch

-keep your right foot flat and extend your left leg straight backward. Lower your trunk as far as possible with most of the weight on your front leg. Keep your front knee above your foot and not past your toes.

-the stretch should be felt in your groin region and in the front of your left thigh. Hold for 15-60 seconds and repeat with your left leg in front.

Strength Training (25 minutes)

Today we are adding the final strengthening exercise called holding squats. This exercise is designed to improve your isolated muscle endurance in your lower body. Perform this exercise at the end of your strengthening routine. If you are feeling comfortable with your routine try shortening the breaks between your sets. This will increase the intensity and challenge your muscles to recover faster.

3. Holding Squats

-position yourself in front of a sturdy object that you can hold for support.

-keep your feet flat and squat down until your legs are parallel with the floor. Come back up, returning to 70% of starting position then go back down. Keep your knees over your feet at all times, not letting them extend too far forward.

-Perform only one set of 50-80 repetitions or as many as you feel comfortable with.

-This is a great exercise for the isolated muscle endurance of your quadriceps, which is excellent preparation for climbing.

Cardiovascular Exercise (45 minutes)

To continue to improve your cardiovascular fitness, increase the cardiovascular component of your workout from 40 to 45 minutes. To further intensify the cardiovascular component do eight high intensity intervals instead of six. Perform one interval approximately every five minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three.

Your workout this week should take approximately 1 hour and 25 minutes to complete and should be performed three times this week with a day of rest in between each workout. Your consistency and dedication will definitely pay of, see you at the top!!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks - Part 5

Way to go, you’ve made it to week five of the six-week training program to conquer the Grouse Grind. Your workout has three components: stretching, strengthening, and cardiovascular exercise. Continue to follow this exercise program at a level that is comfortable for you.

Stretching (10-15 minutes)

After you complete your 5-10 minute cardiovascular warm-up perform the seven stretches that have been outlined during the past four weeks and add the following stretch for a total of eight. Remember to apply a gradual stretch to the specific body part and hold with a steady force for a period of 15 to 60 seconds. Stretching techniques should be performed with careful attention to form in order to stay within the window of safety and effectiveness. An added advantage of stretching is a reduction in muscular soreness after exercise. So, since you are pushing yourself a little harder this week, try stretching before and after the strengthening component of your workout so you are not as sore the next day.

1. Rotation Low Back Stretch

-Lie flat on your back.

-Place your left leg over your right leg keeping your shoulders flat on the floor with your arms out to the side. A gentle stretch should be felt in the lower back.

-Hold this stretch for 15 to 60 seconds and repeat with your right leg placed over your left leg.

Strength Training (25 minutes)

This week you will take alternating lunges out of your routine and replace with a new strengthening exercise called walking lunges which will further increase the intensity of your program. Walking lunges are one of the best sport specific exercises when training for the Grind as you use similar muscles when you are climbing. Further, you will also add a final upper body exercise to complete your balanced routine. A balanced routine ensures that you do not over-train certain muscle groups and helps to prevent injuries. There are a total of ten strengthening exercises, each important for developing your strength for the Grind.

2. Walking Lunges

-Stand facing a room approximately 20-50 feet long.

-Step forward with your right leg and slowly lower your body until your rear knee is about 2 inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright.

-Step forward with your left leg and repeat the above. Continue lunging down the room alternating legs. Perform 3 sets of 12-15 repetitions per leg with a comfortable weight in each hand.

-You should feel the effort in your glute and thigh muscles, not in your knees, ankles or back

-This is a favorite exercise of many of our NHL hockey players who want to improve on their power and explosive ability.

3. Chest Press

-Lie flat on a bench with your knees bent at right angles and feet flat on the floor.

-Place your hands, on a barbell, slightly wider than shoulder width apart and slowly lower the barbell to the middle of your chest and return to the starting position.

-You should feel the effort in your chest and triceps.

-Perform 3 sets of 12 repetitions with a comfortable weight. You may take a 20-40 second break between each set depending on your comfort level.

Cardiovascular Exercise (40 minutes)

To continue to improve your cardiovascular fitness, increase the cardiovascular component of your workout from 35 to 40 minutes. To further intensify the cardiovascular component do six high intensity intervals instead of four. Perform one interval approximately every six minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three.

Your workout this week should take approximately 1 hour and 15 minutes to complete and should be performed three times this week with a day of rest in between each workout. Stay focused, keep up the good work and you will succeed in your pursuit up the Grouse Grind.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks - Part 4

This is part four of a six-week training program designed to assist you in making it up the Grouse Grind trail for the very first time or to help you improve your time if you are currently climbing the Grind. Your workout has three components: stretching, strengthening, and cardiovascular exercise. Remember to follow this exercise program at a level that is comfortable for you.

Stretching (10-15 minutes)
Stretching is one of the most important components of any exercise program. Increased flexibility decreases the likelihood of getting injuries and helps improve your athletic performance. After you complete your 5-10 minute cardiovascular warm-up add the following stretch to your routine for a total of seven stretches.

1. Achilles Tendon Stretch

Face a wall or other similar support

Put your left leg back keeping your heel flush with the floor. Make sure to keep your left leg straight.

Place your hands on the wall, your right foot under your shoulders and distribute your weight evenly over both legs

You should feel the stretch on the achilles tendon of the left leg.

Hold this stretch for 15-60 seconds and repeat with the right leg.

Strength Training (25 minutes)

Climbing the Grouse Grind demands strength of the entire body. The lower body and trunk stability muscles are the predominant muscle groups used when climbing the Grind. However, difficult hikes also require a certain amount of upper body strength as you are constantly leaning forward to grab rocks, trees, or just using your arms for balance. This week you will add an exercise to strengthen the calf muscles and also an important exercise for your upper and mid back muscles for a total of nine strengthening exercises.

2. Heel Raise

Place the balls of both of your feet on a 2-inch riser or similar object.

Slowly rise onto your toes and hold for 1-2 seconds.

Return to your starting position. You should feel your calf muscles.

Perform 3 sets of 12-15 repetitions. You can take a 20-40 second break between each set depending on your comfort level.

Variations may be performed by placing your feet with your toes pointing in or out. To increase the difficulty of this exercise, use one leg at a time instead of two.

3. Lat Pulldowns To Chest

Firmly grasp a bar a little wider than shoulder width with your palms facing forward.

Sit comfortably and pull the bar to your chest squeezing your shoulder blades together.

Slowly return to your starting position. You should feel this exercise in your mid and upper back muscles.

Perform 3 sets of 12 repetitions with a comfortable weight. You can take a 20-40 second break between each set depending on your comfort level.

Cardiovascular Exercise (35 minutes)

Cardiovascular training is designed to strengthen the most important muscle in your body - your heart! The heart is responsible for pumping oxygenated blood to the muscles. With a difficult hike like the Grouse Grind the heart must pump more oxygenated blood to meet the demands of your working muscles. As your cardiovascular abilities improve you tire out less quickly. To continue to improve your cardiovascular fitness increase the cardiovascular component of your workout from 30 to 35 minutes.

To further intensify the cardiovascular component do four high intensity intervals instead of two. Perform one interval approximately every 7 minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three. Your workout this week should take approximately 1 hour and 10 minutes to complete and should be done three times this week with a day of rest in between each workout. Way to go, you have now made it to the half way point. You should already notice improvements in your strength and energy levels. Stay focused and maintain your positive attitude and you will succeed in your pursuit of the Grouse Grind.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks - Part 3

This is part three of a six week training program designed to help you conquer the Grouse Grind for the first time or shave minutes off your current Grouse Grind time for those of you who are veterans. During the last two weeks we introduced a balanced stretching routine, the start of a strengthening routine, and the fundamentals of a cardiovascular routine. This week we are increasing the intensity of your cardiovascular routine and intensifying your strengthening routine by adding abdominal and leg exercises.

If you are currently working out at an advanced level it is not too late to join in on the fun. Follow the exercises outlined below and you will be on track towards your best time ever up the Grind!

Stretching(10 minutes)

Continue to perform the six stretches outlined in week one and two. Remember, a flexible muscle is less likely to get injured and is able to contract faster and with more force than an inflexible one. Warm up for 5 to 10 minutes prior to stretching your muscles and be sure to hold each stretch for 15 to 30 seconds.

Strength Training (20 minutes)

It is important to exercise your upper, lower and oblique abdominal muscles. Strong abdominal muscles help improve your posture, boost your stamina and stability, and tighten your midsection. Last week you were given abdominal crunches for your upper abdominals. This week you will add an exercise for your lower and oblique abdominal muscles thus making it a complete abdominal workout. You will also add another leg exercise to your routine for added strength in your lower body.

1. Bench Step-ups

Stand facing a bench that is least 30 to 40 centimeters high

Hold a 5-10 pound dumbbell in each hand and step up onto the bench with your right leg. (You may use heavier or lighter weights depending on your comfort level)

Straighten your right leg and bring the left leg up to join the right leg.

Reverse the movement stepping off with your right leg to return to your starting position. · Be sure to step close to the bench and keep your stomach contracted.

Perform 8 to 12 repetitions. Then do a set leading with your left leg. Repeat three times on each leg. You can take a 20sec.-2min. break between each set depending on your comfort level.

2. Oblique Abdominal Crunches

Lie on the floor on your back with your right ankle on your left knee. Cross your arms over your chest or place your arms beside your head for greater difficulty.

Slowly contract your abdominal muscles and raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body; don\’t tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back.

Briefly hold this position, then slowly lower yourself back down to the floor.

Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

3. Bicycle Kickouts

Lie on your back with your knees at a 90-degree angle. Your feet should be flat on the floor

Contract your abdominal muscles and press your lower back into the ground, imagining that you are pressing your belly button back into your spine

Raise your legs up while keeping your lower back pressed down into the ground.

Begin moving your legs as if you were riding a bicycle.

Be sure to keep your stomach contracted and your lower back pressed firmly against the ground. If you feel your lower back lifting upwards, stop and readjust your position. You should feel your stomach area, not your neck or lower back.

Do 10-12 repetitions per leg and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

Cardiovascular Exercise(30 minutes)

To improve your cardiovascular fitness you will add high intensity interval training to your routine this week and increase the cardiovascular component of your workout from 25 to 30 minutes. Interval training will help you feel more comfortable at a higher intensity of exercise so that when you climb up the Grind your body will not be shocked and overwhelmed by the intensity that is required to make it to the top. This week include two intervals, each one minute in duration, of high intensity exercise to your cardiovascular routine. The high intensity interval should be done at an intensity ranging from 80-90 percent of your max HR.* The remainder of your cardiovascular exercise should be done at an intensity ranging from 60-80 percent of your maximum HR. You should first get cleared by your physician to train at an intensity greater than 80 percent of your maximum HR and regardless of the intensity of the cardiovascular exercise you should always stay within your comfort zone.

*(refer to week 1 on how to calculate your age-predicted maximum heart rate)

For example, if you are on a stairclimber or stationary bicycle, first bring your heart rate up to your pre-interval intensity (between 60 and 80 percent of your max HR). Continue with this intensity for nine minutes and on the tenth minute increase the intensity until your heart rate reaches 80-90 percent of your max. Maintain this intensity for one minute. Now return to your pre-interval intensity and on minute twenty do your second high intensity interval for one minute. Follow with your final ten minutes of cardio.

Your workout this week should take approximately one hour to complete and should be done three times this week with a day of rest in between each workout. If you have made it this far you are doing great! Remember that this is a guideline, go at your own pace and always remain in your comfort zone.

Summary

1. Warm-up and Stretches

5-10 minute warm-up and stretching routine

2. Strength Training Exercises

Exercise	Sets	Repetitions
1. Alternating Lunges	3	8-12 per leg
2. Bench Step-up	3	8-12 per leg
3. Hamstring Curls	3	8-12
4. Abdominal Crunches	3	15
5. Oblique Abdominal Crunches	3	10-12 per side
6. Bicycle Kickouts	3	10-12 per leg
7. Back Extensions	3	8-12

3. Cardiovascular Exercise

30 minutes with two, one minute intervals at 80-90% of max HR.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks - Part 2

This is part two of a six week training program designed to help you improve your fitness level so you can conquer the Grouse Grind for the first time or shave minutes off your current Grouse Grind time for those of you who are veterans. Last week we introduced the fundamentals of stretching and cardiovascular exercise. This week we introduce strength training to your program. It is essential that you have strong muscles to successfully power yourself up the steep slopes of the Grind. Also this week you will elaborate on your cardio and stretching program. If you missed part one it is not too late to get started! Start today and join the fun!

Stretching (10 minutes)

Before you start be sure to complete your 5-10 minute warm up on a stationary bike, stairclimber or treadmill. It is important to stretch all the major muscle groups as part of a balanced exercise routine. Stretching will help to prevent injuries and maximize performance. This week add the following stretch to your stretching routine for a total of six stretches.

Groin Stretch

Put the soles of your feet together with your heels a comfortable distance from your groin. Now, with your hands around your feet, slowly pull your feet towards your trunk and push your knees towards the floor with light pressure from your elbows. Be sure to keep your back straight and make your movement forward by bending from the hips and not from the shoulders. You should feel the stretch in your groin. Hold a comfortable stretch for 15-60 seconds. Breathe evenly and remember not to hold your breath.

Strength Training(15 minutes)

Hiking requires muscular strength, particularly in the quadriceps, hamstrings, gluteus muscles and calves. It also requires that you have strong trunk muscles for balance and to protect your lower back as you climb up the steep incline of the Grind. For this reason it is important that you include a strength training routine, which includes lower back and abdominal exercises while you prepare for a safe and injury-free hike up the Grouse Grind.

1. Alternating Lunges

Stand with your feet together, your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg.

Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight will be over your front foot; you should feel your gluteus and thigh muscles, not your knees, ankles or back

When your rear knee is about two inches above the floor, hold for one second. Then slowly return to the starting position.

Perform 8 to 12 repetitions. Then do a set with your left leg in front. Repeat three times on each leg. You can take a 20sec.-2min. break between each set depending on your comfort level.

Variation: If you can do 12 repetitions with good form, make the exercise harder by holding weights in each hand.

2. Hamstring Curls

Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads

Raise your heels up toward your buttocks without allowing your hips to come off the bench. · You should feel your hamstring muscles and not your lower back.

Return to the starting position in a slow, controlled manner.

Perform 8 to 12 repetitions with a comfortable but challenging weight. Repeat three times. You can take a 20-90 second break between each set depending on your comfort level.

3. Abdominal Crunches

Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 12 inches from your buttocks. Cross your arms over your chest.

Slowly contract your abdominal muscles and raise your shoulder blades off the floor. Keep your head in line with your body; don\’t tense your neck or press your chin to your chest. (Hint: Keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back.

Briefly hold this position, then slowly lower yourself back down to the floor.

Do 15 repititions and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

4. Back Extensions

Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on the floor about a foot in front of your face.

Hold for one second, then slowly lower your upper body to within one inch of the floor.

You should feel your lower back muscles equally on both sides.

Perform 8 to 12 repetitions. Repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

Cardiovascular Exercise (25 minutes)

Hiking is an excellent endurance-building aerobic exercise and is a good way to burn calories and fat. Any aerobic exercise will help get you in shape for hiking, such as walking, biking and stairclimbing. This week you should increase the cardiovascular component of your workout from 20 minutes to 25 minutes. Remember to keep your heart rate within your target heart rate range for optimal fat burning and cardiovascular benefits.(*See Part 1-Sunday, June 28, 1999)

Your workout this week should take approximately 50-55 minutes and should be done three times this week with a day of rest in between each workout. Remember, the Grouse Grind is a challenging hike so these workouts are progressing at a fairly aggressive pace to prepare you for it. If it takes you a little longer to accomplish each workout do not get discouraged. Go at your own pace so that you remain in your comfort zone. Follow the fitness tips carefully and if you do not feel an exercise in the correct area do not continue as you may be performing the exercise incorrectly.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Be ready to climb the Grouse Grind in Six Weeks - Part 1

Have you thought about climbing the Grouse Grind but felt too intimidated to give it a try? The Grouse Grind is located at Grouse Mountain in North Vancouver. It is a challenging 2.7km vertical hike that stresses your mental and physical abilities. Over the next six weeks we will show you step by step how to get in shape to climb the Grind successfully and safely. For those of you who have already tackled the Grind and are interested in improving your speed, following our weekly fitness tips will enable you to shed several minutes off your personal best.

This week’s issue consists of two important training principles that are your starting point in conquering the Grind. They are Stretching and Cardiovascular Exercise. Both of these topics are crucial to enjoying the Grouse Grind! During this first week your goal is to train three times ( ex. Tuesday, Thursday, Saturday) for 35 minutes following the exercises detailed below. After each training session ensure you give yourself a days rest to provide adequate recovery for your body.

Stretching (10 minutes)

Stretching is a crucial component of a balanced exercise routine. This aspect of the workout is too often neglected. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but also increases performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle allowing you to have improved performance.

Your stretches should be performed after an initial 5-10 minute warm-up, on a stationary bike, treadmill, or stairclimber. Each stretch should be held a minimum of 15-30 seconds and as long as 60 seconds. Your stretching routine will start with five stretches that will focus on the major muscle groups of the body.

1.Upper Pec/Pec Major

Face through a doorway with your arms flush against the door frame. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. The stretch should be felt across the chest muscles. .

2.Latissimus Dorsi/Back Extensors

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels with your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

3.Quadriceps

While standing beside a wall for balance, hold the front of your foot and pull your heel towards your gluteus maximus. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close as possible to one another. This stretch should be felt along the front of your thigh.

4.Hamstrings

While lying on your back, wrap a towel around your foot by your heel and pull on the towel until you feel a stretch down the back of your leg. The key to this stretch is to keep the leg you are stretching straight.

5.Gluteus Maximus

While lying on your back with your right knee bent, place your left ankle on your right knee. Using both hands grab your right hamstring and pull towards your body. This stretch should be felt across the left gluteal muscle. Do this stretch for both legs.

Cardiovascular Exercise (20 minutes)

The cardiovascular component of your workout can be done on any piece of cardio equipment you choose or any outdoor activity that you enjoy. There is a variety of equipment to choose from such as running on a treadmill or the stairmaster. If you prefer outdoor activities try mountain biking or in-line skating.

An important training principle to apply while participating in a cardiovascular workout is to ensure that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 35 year old individual would have a maximum heart rate of 185 (220-35). The maximum heart rate is then multiplied by 0.6 and 0.8 resulting in a target heart rate range of 111-148 beats per minute. An easy way to manually take your pulse is to turn one of your hands palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the brachial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Simply multiply that number by six and that\’s the number of beats per minute. Many newer pieces of cardiovascular equipment have built in heart rate monitors for added convenience.

Staying within your target range is the best way to burn body fat and strengthen your heart. If you exercise above your maximum heart rate range, you will burn muscle and stored glycogen instead of burning fat. Because your goal is to strengthen your heart and improve your cardiovascular fitness, staying in your desired range is very important.

Good Luck with your first week and we will see you next week with some new strengthening exercises that will help you in your quest to climb the Grouse Grind!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hitting the Slopes in Six Weeks - Part 6

Welcome to the final week of our six-week program designed to condition your body so that you are ready for the best ski and snowboarding season ever.

During the first five weeks we introduced four important stretches, six strengthening exercises and talked about the fundamentals of cardiovascular exercise. This week we are adding two more strengthening exercises to your routine. If you missed any of the previous five ski/snowboard articles check them out at www.karpfitness.com, as it is never too late to join in on the fun.

Stretching (10 minutes)

After you complete a 5-10 minute cardiovascular warm-up, perform the stretches that were outlined in week one, three, and five.

Strength training (25 minutes)

This week you will add alternating lunges and stability ball crunches to your routine. These exercises are designed to complete the strengthening component of your workout by increasing your lower body strength and overall core stability. Lunges are a great sport specific exercise because they target the gluteal muscles (butt muscles) which are an important source of power and explosiveness when skiing or snowboarding. Stability ball crunches are great for improving the overall strength of your trunk muscles, which will help your balance when making those screaming turns.

Alternating Lunges

Stand with your feet together with your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg. Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight should be over your front foot. When your rear knee is about two inches above the floor, hold for one second and slowly return to the starting position. Repeat the exercise with your left leg. Perform 8 to 12 repetitions with each leg. You should feel your gluteus and thigh muscles, not your knees, ankles or back. Perform two to three sets with a one to two minute break between each set. To increase the intensity try holding weights in each hand.

Stability Ball Crunches

When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on the ball, start by moving your hips forward and lying back onto the ball. Place your hands across your chest. Once in this position concentrate on raising your chest and shoulders up to a 45 degree angle. Now squeeze your abdominals and return to the starting position. Perform three sets of 15 to 20 repetitions. To increase the difficulty put your feet closer together. If you do not have access to a stability ball perform your crunches on an exercise mat.

Cardiovascular Exercise (30 minutes)

These exercises should be followed by 30 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.

Your workout should take approximately 65 minutes to complete and should be performed three times each week with a day of rest in between each workout. Continue to follow this routine right up until the ski and snowboarding season starts. After the season has begun you can continue to follow this workout but reduce the frequency to one to two times each week to prevent over-training and to maintain your strength levels. See you on the slopes!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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