The Best Single Exercise Is....The Burpee?!

People spend enormous amounts of time trying to find the best exercise, whether it is walking, running, squats, the butterfly stroke, jump roping or anything else that comes to mind.

Yet, if you ask a number of doctors and physiologist which exercise is the best, you are bound to get a variety of answers.

“Trying to choose a single best exercise is like trying to condense the entire field of exercise science,” Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton, Ontario said to New York Times Magazine.

When pressed for an answer, however, Gibala suggested the Burpee, “one of the foundations of old-fashioned calisthenics,” (and of crossfit!!!)

A burpee consists of dropping to the ground, kicking your feet our behind you and dropping into a push-up, pulling your feet back in and jumping up as high as you can (while clapping your hands together overhead).

Gibala added that, “It builds muscles. It builds endurance; but it’s hard to imagine most people enjoying an all-burpees program, or sticking with it for long.”

I can attest to that as well as anyone who has ever done a workout consisting of burpees. Burpees are one of the most painful bodyweight movements if done correctly and at high-intensity.

However, many physiologists believe that other movements are the best form of exercise. Michael Joyner, M.D., a professor of anesthesiology at the Mayo Clinic in Rochester, Minn. said to New York Times Magazine that, “brisk walking is far and away the single best exercise.”

However, Stuart Phillips, Ph.D., a professor of kinesiology at McMaster University and an expert on the effects of resistance training on the human body “nominates the squat; it activates the body’s biggest muscles, those in the buttocks, back and legs.”

Gibala suggested that one could make a strong case for high intensity training (H.I.T.). Not only is it adaptable to almost any sport, it also aids in reducing blood-sugar levels, and diabetes risks. Gibala also expects that it aids in weight control.

As a person with experience in a variety of exercises, I believe that a combination of each movement is most effective, as long as it is executed as a high intensity. However, I must also attest for the burpee, while I find this to be one of the worst and most painful movements, it is definitely one of the most effective movements, in that it requires the use of your ENTIRE body, from arms to your core, back, glutes and legs...as well as your lungs! Dare you to try it! :)

"Cone and Get It"

Hey guys!!

While diet and exercise are two very important aspects to living healthy. Every now and again, it is also very important to take a break and treat yourself.

In times of high stress, we often tend to forget about ourselves, and enjoying life--you know, that laissez-faire approach. My challenge to you today is to take a break, enjoy the sun, and get a free scoop of Ben & Jerry's Ice Cream! That's right! FREE!!!

So...Go to your nearest Ben & Jerry's and get your scoop of FREE ICE CREAM!!!!

Today ONLY!!!

What is Paleo?

Paleo- A prefix that means "prehistoric" or "early or primitive" (as in Paleolithic).

Paleo can be most simply described as a way of life, just like crossfit. It is often referred to as the “caveman diet.” Paleo is a diet of simplicity; it contains only the basics and removes all foods that are processed, that we have become so dependent on. While paleo is rather a simple diet, it is also quite complex in understanding it, so for further information, I would recommend reading The Paleo Solution: The Original Human Diet, Paleo Diet For Athletes, and any other book you can get your hands on.

However, if you are looking for a lighter read, I am here to offer you the cliff notes version.

The ground rules for Paleo are:

Do NOT eat:

1. Grains (i.e. cereal, bread, corn, rice, etc)

2. Legumes (i.e. peanuts, peas, beans, soy beans, lentils, etc)

3. Dairy (i.e. milk, yogurt, cheese, etc)

4. Sugar (including molasses, honey, artificial sweeteners, etc)

5. Processed foods

Do Eat:

1. All meats, fish and seafood

2. All (non-starchy) vegetables

3. All fruits (preferably those low on the glycemic index such as berries)

4. Nuts and seeds

5. Spices

Essentially, the guideline is “if our ancestors could pick it from a bush or catch it with a spear, you can eat it.”

Furthermore, the paleo is a low carb diet. Fear not though, for you will be getting plenty of carbs from your fruits and vegetables rather than from breads and cereals. In addition, unlike most diets, eating paleo encourages the consumption of healthy fats, which can be consumed through foods such as avocados, olive oil and almonds. And finally, the greatest things about paleo, no scale or measuring device needed. Just eat when you are hungry, and focus on getting lean protein into your diet.

For paleo recipes, check out Paleo Diet Lifestyle.

Iliotibial Band Syndrome

This past week, a good friend of mine, The Author asked me, “ What does it mean when this muscle hurts when I run?”

So today, it thought I would address the common injury of the iliotibial band (IT Band). Commonly found among cyclists and runners, this pain usually begins as a tingle which progresses to a pain that often sidelines people for weeks.

The IT band is a tendon that stretches along the outside of the thigh down to the knee. Iliotibial Band Syndrome (ITBS) occurs when that muscle becomes tight, causing the tendon to pull the knee joint out of alignment and rub against the joint, resulting in inflammation and pain in the knee or hip.

ITBS is due to a number of factors, including overuse, exercising on uneven ground or hard surfaces, returning to an exercise program after a long period of rest, exercising in worn out shoes, tight muscles, pronation, or muscles imbalances.

Fortunately, the recovery process is a very simple one including rest, stretching and icing after a workout.

Check out the video below for some very effective stretches.

"Sunday Rest Day"

Too often, we continually push ourselves again and again, dedicated to doing even better than before, as we strive for perfection (which will only be the result of always moving and going after goal, meaning no breaks). And while we are in this mode of “go go go”, we forget the importance of taking a break; especially in the world of fitness.

A very popular incident in which we observed this past January was that of the hospitalization of 13 University of Iowa football players who had been complaining of stiffness and soreness after a workout. Eventually, it was determined that their hospitalization was due to overexertion or rhabdomyolysis.

Untreated, rhabdo can lead to death. Rhabdomyolysis is the breakdown of muscle fibers, which are then released as myoglobin into the bloodstream and filtered out through the kidneys. When myoglobin is broken down, it breaks down into harmful component that can lead to kidney failure and consequently death.

Rhabdo is really quite unpredictable, even in its symptoms which range from little soreness to extreme soreness, feeling completely fine to feeling terribly ill, and include, nausea and vomiting, abdominal cramping and in severe case dark red urine. It also hits all ages, whether you are just a kid or an adult, and all levels of fitness. In CrossFit, identified cases of rhabdo have included very active college students, an avid tennis player in his late forties, a middle-aged fit SWAT guy, a female collegiate softball pitcher, and a special operations personnel.

However, at the first sign of soreness or sickness, do not rush to this conclusion, that you are suffering from rhabdomyolysis. “In real terms, the risk of serious rhabdo is genuine, but it is low.”

So, whether you’re a seasoned marathon runner, or a recreational soccer player, sometimes you need a break; take it. Don’t feel guilty about taking a day off. Even God observed the Sabbath, a day of rest.