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Power 90 Champs!!
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Power 90 Champs!!
power 90 teams power 90 questions
1/27/13 2:22 PM
I wanted to start a new thread about a program I am enjoying immensely. Power 90. I started my Beachbody experience a little backwards. I started first with P90X. Why? Because it was P90X...emoticon Everyone at work was doing it. Well I completed it, all 90 days, but I did not get the results I wanted. Probably because it was too difficult for me after not working out for several years. So this time I went with Power 90 and Shakeology. WOW! What a difference. I also incorporated E&E into my routine. Now 30 minutes before my workout I take my E&E. My workouts are better as I have more stamina to push harder. For my recovery I do something so simple. Approximately 30 minutes after my workout I eat a banana with a tablespoon of peanut butter. Again, it seems to help with my recovery.
Now, my weight is stagnant, but I've noticed a difference in the mirror. The love handles are going away, my lower abs are flat, my arms are much harder and are really responding well. I see definition in the bi's tri's areas. The little layer of flab I had under my biceps is gone. My chest is more pronounced as well. The only area I'm having trouble with are my abs. My belly. It's gotten smaller, but it's still there...emoticon
So, I thought that those of us interested in Power90 could post our stories here. Post our questions, concerns, suggestions. Maybe this thread will help us all to achieve our fitness and nutrition goals.

Please view my threads here on the boards, 40 lbs total, and Calories Needed...post here as much as you like. I check everyday.
Also, feel free to become a part of our team. Team Elite Home Fitness is a team of over 500 people who are like minded and very much into helping each other out. I am so blessed and EXCITED to be a part of this team. Send me a buddy request, become a customer, or just stop by to say hello.

I look forward to hearing from you.

George
Team Elite Home Fitness
Western Massachusetts
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RE: Power 90 Champs!!
2 month results
1/27/13 3:53 PM as a reply to ALLFitness1.
Just finished an amazing workout with the new Beachbody® pre-workout formula.
Learn more!

Contact me here or on FB.....ALLFITNESS1emoticon
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RE: Power 90 Champs!!
1/28/13 3:49 AM as a reply to ALLFitness1.
Just checking in. Hope everyone is well. If you're in New England I hope you are braving the frigid weather. We are in the process of moving and living in a house with barely any furniture but at least the heat works...LOL

Anyway, looking forward to hearing from you all. Have a blessed day
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RE: Power 90 Champs!!
1/29/13 5:43 AM as a reply to ALLFitness1.
Geez...another one Dad? LOLemoticon You are losing weight, but there are some things a daughter should never see.....LOL
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RE: Power 90 Champs!!
1/29/13 10:50 AM as a reply to ARackham.
Hmmmmmm.....

Work on your abs Dad!
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RE: Power 90 Champs!!
1/29/13 11:16 AM as a reply to ALLFitness1.
I'm on week four of P90 right now. I've done P90 in the past and had some really good results with it. I started this year with the program again because I ended last year with a really nasty stomach bug that zapped a lot out of me. I figured that by doing this program again I could ease my body back into working out before taking on Insanity again or Rev Abs. Anyway, I hope others are having similar success with P90 as well.
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RE: Power 90 Champs!!
1/30/13 7:40 AM as a reply to wingzero619.
Thanks alot wingzero702! I appreciate your input. Yeah, I can easily see where Power90 is the way to introduce someone to the Beachbody world. It's an awesome workout, good for beginners or guys like us who need to jump start our fitness/activity. I was out of shape, and had not worked out in years. P90X was awesome, but not what I should have started with.

I will do P90X over at some point. I'd really like to give Body Beast a try after this. We'll see.

Thanks again for your input.

George
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RE: Power 90 Champs!!
1/30/13 11:42 AM as a reply to ALLFitness1.
@George
Be sure to let me know how Body Beast works out for you. If you do are going to do the Lean Beast workouts or the Huge Beast? I understand about starting P90X over P90 as a lot of people start out with X as that's what they see on TV. I think X is an awesome workout but I wish (and this is just my personal opinion) would start with P90 who like me had a lot of weight to lose. Or if they got P90X to go with the Lean schedule first as it doesn't have as much plyo in it and then switch to classic. But again that's just my $0.02 worth as I don't want to discourage anyone ready to "Bring It!".
Steve
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RE: Power 90 Champs!!
1/30/13 4:37 PM as a reply to wingzero619.
Ill definitly let you know Steve which one I do. Im leaning towards Lean.
I agree also on the Power90 and it should be the first program introduced to folks. I lost 40lbs on it but i didnt really see and definition. All in due time I guess. I seem to have the most difficulty with my nutrition. With the huge cut in pay I took, we had to stop.with the organic.veggies and.food. There really is a difference between organic and other foods. Again in due time i guess.
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RE: Power 90 Champs!!
1/31/13 12:10 AM as a reply to ALLFitness1.
I completely understand about switching from organics back non organic but you have to do what you can with what you have. I plan on doing Ultimate Reset after P90 to help clean up the insides.
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RE: Power 90 Champs!!
1/31/13 4:05 AM as a reply to ALLFitness1.
I was thinking of.that too. Might be a good idea to do just that. Reset.
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RE: Power 90 Champs!!
plyometrics 15 minutes of glory quick workout
1/31/13 7:30 AM as a reply to ALLFitness1.
I have a couple of great, short workouts that will get your heart pumping, your muscles working, and have you breathing like you just ran five miles! These are two short, 15-25 minute workouts. The duration will depend on how many sets you do of the entire program.

Do one set, 15 minutes. Do three or more, 25, maybe 30 minutes. You tailor it to your needs. These can be done with dumbbells, or without to get you started. So if you’re on the road, going from meeting to meeting, stuck in a hotel room, these are quick workouts that will make it so that you do not miss your routine.

Here you go: Workout One:

LEGS & CARDIO:
DUMBBELL LUNGES—20 Reps. Make sure you are not extending beyond the toe line. You do not want to cause injury. How do you know if you’re beyond the toe line? Do your lunge or squat, stay in the down position and wiggle your toes. If you can wiggle them, you’re ok.

DUMBBELL SQUATS—20 Reps

DUMBELL REAR LUNGES—20Reps

BURPEES—20 Reps. You can do burpees with a pushup at the down position, or burpees without

Workout Two:

LAT RAISES & PLYO PUSHUPS:

LATERAL RAISES—You will do descending reps starting with 25, then 20, 15, 10, and ending with 5 reps.

PLYO PUSHUPS—Remember, Plyo means jump. So, at the bottom of your pushup you can jump your hands off the floor. If this is too difficult, do a regular pushup.

LATERAL RAISES—20 reps this time..etc…etc…

OBLIQUE SITUPS—20 Reps

LATERAL RAISES—15 Reps

Continue with this cycle until you’re at 5 reps of lateral raises. You do 20 reps of everything else, each time.
These are a couple of great workouts that will make a huge difference. You’ll be surprised how you can transform your body with these workouts. If you have any questions text me or message me. Send me a buddy request on Beachbody if you want access to more info like this
.
Thanks, and Keep Pushing Play!
George
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RE: Power 90 Champs!!
2/1/13 7:26 AM as a reply to ALLFitness1.
So we're getting ready to move, so we've been packing things up and moving all of our stuff to a storage shed, actually two sheds! One of the last things to go was my weights and workout equipment. So before I packed them away yesterday evening I did this workout once again. Holy !!!! I was exhausted. I hope this works for you as well.
Let me know how you felt after completing the above workout.

Remember...(I need to practice what I preach here) PHOTOS...PHOTOS...PHOTOS!!!

Have a great weekend everyone.
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RE: Power 90 Champs!!
2/1/13 10:27 AM as a reply to ALLFitness1.
Have a great weekend yourself. Also, I liked the workout you posted on here.
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RE: Power 90 Champs!!
2/1/13 11:03 AM as a reply to ALLFitness1.
Thanks. I have my drill weekend so I'll do the same workout all weekend. Should tire me out..emoticon
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RE: Power 90 Champs!!
snacks low calorie snack
2/3/13 10:26 AM as a reply to ALLFitness1.
Have you tried any of these low calorie snacks? It may be just what you need to get you over that mid day munchie craving, or that after supper craving.

19 High-Protein Breakfasts (and Snacks!) Under 350 Calories
By Rebecca Swanner

Everyone loves a little instant gratification. And when you're starting out on a new workout regimen, seeing results quickly can help you stick to your new healthy habits.






One of the easiest ways to quick results is to increase the percentage of protein in your diet. That's one of the reasons some of our programs—including P90X® and ChaLEAN Extreme®—begin with a high-protein phase. The extra protein in your diet will also help you feel more satiated even if you're cutting back on your calories. And ideally, we've left you with enough carbs to fuel your workouts. Plus, it will help you understand your body's relationship to carbs—how many you really need and how they affect your energy level. This will help you eat healthier in the long run.

However, this high-protein phase should be just that: a phase. You will reach a point at which you'll need to introduce more carbs back into your diet. That's because your workouts are fueled primarily by blood sugar and glycogen (stored carbs), and eventually you'll reach a point where you're just not replenishing those stores adequately. This may be after a few days or it may be after as long as 8 weeks. Let your body tell you.

Here are some signs you need to start eating more carbs:

•Your overall progress starts to plateau
•You notice that your performance is suffering
•You're often (or always) tired
•You feel like you physically hit a wall during your workout (also known as "bonking")
•You throw up
Here are 19 breakfasts and snacks—including some vegetarian-friendly ones—to get you started. Most can be made in 15 minutes or less. Let us know how your journey is going at mailbag@teambeachbody.com.

Breakfasts:
Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.

(Makes 1 serving)

Ingredients:
•2 large eggs
•1 dash sea salt
•1 dash ground black pepper
•1-1/2 tsp. extra-virgin olive oil
•1 medium tomato, chopped
•1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
•1/4 cup crumbled soft goat cheese (1 oz.)
Preparation:
1.Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
2.Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
3.Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.
Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.

Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
303 23 g 8 g 385 mg 521 mg 6 g 2 g 4 g 19 g



Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.

(Makes 1 serving)

Ingredients:
•1 large egg
•1 large egg white
•Nonstick cooking spray
•3 cups fresh spinach
•1 slice whole wheat bread, toasted
•1/2 oz. Canadian bacon, warm
•2 Tbsp. grated Parmesan cheese
Preparation:
1.Combine egg and egg white in a small bowl; whisk to blend. Set aside.
2.Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.
3.Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.
4.Top toast with Canadian bacon, spinach, eggs, and cheese.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
246 10 g 4 g 206 mg 545 mg 16 g 4 g 2 g 24 g




Proatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.

(Makes 1 serving)

Ingredients:
•1/2 cup water
•1/4 cup old-fashioned rolled oats
•1/3 cup fresh or frozen berries
•1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
•1 Tbsp. chopped walnuts
•1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)
Preparation:
1.Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2.Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
3.Top with milk.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
299 8 g 2 g 37 mg 107 mg 33 g 6 g 14 g 26 g




Chicken Scramble (P90X®)
This high-protein breakfast will stay with you and keep you satiated throughout the morning.

(Makes 1 serving)

Ingredients:
•Nonstick cooking spray
•6 large egg whites
•3 oz. cooked chicken breast, boneless, skinless, diced
•3 Tbsp. grated Parmesan cheese (3/4 oz.)
•Fresh basil leaves, chopped (for garnish; optional)
Preparation:
1.Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add egg whites; cook, stirring occasionally, for 4 to 6 minutes or until eggs are almost set.
2.Add chicken and cheese; cook until set.
3.Garnish with basil if desired.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
324 9 g 4 g 89 mg 678 mg 2 g 0 g 2 g 55 g




Breakfast Caprese with Pesto (LES MILLS COMBAT)
This Italian-style breakfast will keep you satisfied with its savory flavors until your first snack of the day.

(Makes 1 serving)

Ingredients:
•4 large egg whites
•Nonstick cooking spray
•1 slice medium tomato
•1 oz. fresh mozzarella cheese (sliced)
•1/2 tsp. prepared pesto sauce
Preparation:
1.Place egg whites in a medium bowl; whisk to blend.
2.Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add eggs; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.
3.Top with tomato, cheese, and pesto. Gently fold in half.
Nutritional Information (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
170 7 g 3 g 15 mg 285 mg 2 g 0 g 2 g 21 g

5 Super-Quick Breakfasts:
Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

9 High-Protein Snacks to Keep You Satisfied:
Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g

Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g

Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g

White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g

Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g

Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g

Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g

Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!

Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g

Related Articles
"7 Healthy (and Yummy!) Halloween Treats"
"4 Great Vegetarian Sources of Protein"
"Summer Snack Attack! 23 Easy, Beach-Friendly Snacks Under 150 Calories"


George
Team EHF
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RE: Power 90 Champs!!
2/4/13 6:46 AM as a reply to ALLFitness1.
So last weekend I decided I needed to do something to get over this weight plateau. I had done both the two day cleanse and the three day shako cleanse before. Both worked as advertised for me. I lost three pounds in two days, and with the three day cleanse I lost six pounds. This brought me to 216 pounds. (Yes I had gained weight!) LOLemoticon I gained a total of eight pounds prior to these two activities.

So at 216 pounds and STUCK after an additional three weeks or so of increasing my workouts, I decided to try the three day shakeology cleanse again. I followed the cleanse to the letter, well almost, I did have black coffee on day two instead of green tea, and much to my satisfaction, when I got on the scale on the day after the cleanse I weighed in at 213 pounds. Another three pound loss. Today, I got on the scale at work and had lost an additional two pounds over the last week. So at 210 pounds it appears that the three day Shakeology cleanse broke the plateau I was stuck on! WAY TO GO SHAKEO!! emoticon

I am highly recommending this to anyone who seems to be stuck, or anyone who wants to start a new program fresh.

Thanks for reading.....George..emoticon
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RE: Power 90 Champs!!
2/5/13 7:25 AM as a reply to ALLFitness1.
Hey all;

I forgot to mention, and AdStaffAndrew reminded me, that my overall measurements and health has changed as well. Not dramatically like some guys with the six packs, but I'm not really going for that anyway. If it happens, it's a bonus. But in my chest and arms, they are tighter and my arm size at the bicep has increased from 15.5" to 16". My biceps are also harder. Theres also some definition starting in the triceps. My waist has gone from a 44 to a 39, my hips are the same (big boned!!) LOL. I see a difference in my glutes, tighter. Also for my arms there is no fat hanging underneath the biceps. My lower stomach is flatter and I think there may be abs under all of this!

I'm pretty excited about the subtle changes. It's huge for me. I never stick to a program and I've been at this since January of 2012...started Beachbody in July...Coaching in November. So, I believe I've Decided...Committed...Succeding...

George
Team EHF
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RE: Power 90 Champs!!
glutes anatomy and physiology
2/5/13 7:57 AM as a reply to ALLFitness1.
HELP ME MY GLUTES ARE NOT FIRING!!!

Author: Dr. Marco Cardinale

Physiotherapy, Rehabilitation, Strength and Conditioning


How many times have your heard the following: "your gluts are not firing"? I bet many times. In the World of Strength and Conditioning and Physiotherapy everyone suffers from some form of seasonality/popularity of terminologies, myths and fallacies. We are currently living the era of "the gluts not firing" myth.

Whatever the problem (low back pain, ankle instability, knee pain etc etc.) I bet you that if a physiotherapist or an S&C coach sees you...they will find out your "gluts are not firing".

Few years ago it was all about something to do with your temporomandibular joint, now it is something to do with your gluts, next it will be something about your feet and so on.

I am strongly convinced that the inclination to accept such terminologies and fallacies depends on some courses in which lecturers with dubious qualifications try to "re-invent" the wheel "branding" something esoteric and appealing presenting and packaging it very well. It is a bit like the fad diets. I have to say that this approach clearly works, because the Gluts fallacy (as I will refer to from now on) has clearly gone places as lots of patients/athletes have been "diagnosed" at least once with this problem.

Let's try to discuss this issue using some science.

First of all Anatomy:

The gluteal muscles are the three muscles that make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus.

The gluteus maximus is the largest of the gluteal muscles and one of the strongest muscles in the human body. It inserts at the iliotibial band and the gluteal tuberosity of the femur. Its action is to extend and outwardly rotate hip, and extend the trunk.

The gluteus medius is located directly under the gluteus maximus. It originates at the back of the ilium below its crest and stretches downward to the greater trochanter of the femur. The gluteus minimus is situated under the gluteus medius; it also originates at the ilium and attaches to the femur. Both these muscles abduct the thigh

For a great interactive online tool, go to the following web address:

http://www.innerbody.com/image/musc08.html

Function

The primary function of the Gluteus Maximus is hip extension (moving the thigh to the rear).

The Gluteus Medius and Minimus serve to abduct (move away from the centerline of the body) the leg



Gluteal muscles EMG activity during running

A very interesting article from Liebermann et al. (2006; J of Exp. Biol.) compared the form and function of the gluteus maximus in Humans, apes and non-human primates. In particular, the researchers were testing the hypothesis that the human gluteus maximus plays a more important role in running than walking. The results of the study showed that "[...] the gluteus maximus is mostly quiescent with low levels of activity during level and uphill walking, but increases substantially in activity and alters its timing with respect to speed during running. The major functions of the gluteus maximus during running are to control flexion of the trunk on the stance-side and to decelerate the swing leg; contractions of the stance-side gluteus maximus may also help to control flexion of the hip and to extend the thigh. Evidence for when the gluteus maximus became enlarged in human evolution is equivocal, but the muscle's minimal functional role during walking supports the hypothesis that enlargement of the gluteus maximus was likely important in the evolution of hominid running capabilities."

When comparing running on treadmill vs running on the ground, Bankoff and Boer (2007; Electrom. Clin. Neurophysiol.) concluded that running on treadmill showed the highest electromyographic (EMG) activity with the gluteus maximus always showing higher activity (root mean square -RMS) than the iliocostalis lumborum muscle.

Rand and Ohtsuki (2000; Gait and Posture) studied lower limbs muscles with EMG during quick change in running directions.

They concluded that the gluteus medius was mainly involved in modifying foot trajectory of the leading leg during the open maneuver.

EMG analysis of sprinting revealed that gluteus maximus showed similar activities to lateral and medial hamstrings reaching with peak levels of EMG during foot-strike (Jonhagen et al., 1996; Scand J Med Sci Sport). The EMG activity during running is so high that many times reaches average values higher than the ones measured during a maximal voluntary contraction (Kyrolainen et al., 2005; J Sports Sci). In particular when running speed is high.

From this brief analysis of the current literature, it seems clear that the gluteal muscles have an important role in stabilising the hip during running. They are in fact always active during foot strike, and they all contract at once. Most of all, the levels of EMG activity recorded are so high that they can exceed maximal voluntary contraction measured in isometric modality on a dynamometer.

During normal stance and walking the EMG activity of gluteal muscles is relatively small, but it is enough to maintain a stable posture. Just like all the muscles responsible for maintaining the spine stable and the muscles of the lower limbs able to keep you standing.

Without some levels of activation of gluteal muscles nobody is capable of standing still.

So, how about gluts not firing....

Unless the patient/athlete under observation had a spinal cord injury and/or is affected by any neurodegenerative disease, it is physiologically impossible for the gluteal muscles not to be active (or not to "fire"...if you allow me the use of current jargon).

This can be easily tested. in fact a lack of muscle activation in the gluteal muscles during running could be easily identified. If in fact the gluteal muscles are not active during the foot strike, your patient/athlete is going to collapse on the floor.

"Gluts not firing" is therefore an absolute non-sense.

How about abnormal muscle recruitment timing patterns? For example, are the gluteal muscles being recruited at the right time and for an appropriate duration and intensity?

This is a slightly different question. It may be in fact possible that some activity patterns in the affected/injured side might be slightly different in the timing and onset of muscle activation and in the amplitude of the EMG signal. But what defines pathology?

EMG analyses can be conducted to compare for example the "normal" side to the side affected by the injury. However many times the observation "your gluts are not firing" is not matched by electromyographic measurements.

Biomechanical analyses can also be performed to study hip motion, but even here, the "normal" running gait of the patient/athlete should be determined before coming to conclusions just because the hips are moving up and down. Hip motion is in fact affected also by foot placement and knee control. So, an abnormal hip pattern might have nothing to do with activation patterns of gluteal muscles.

In the last two paragraphs I mentioned "abnormal" few times. It is in fact absolutely necessary for everyone (physiotherapists and strength and conditioning coaches) to understand what a normal movement pattern looks like before making a diagnosis.

Conclusions

EMG analysis and biomechanical analyses of running gait should be part of a normal screening pattern for elite athletes in order to have some baseline information of their normal movement patterns. When injuries occur, it is then possible to compare such recordings with injury-free data to be able to identify any anomalies in movement patterns.

Just like every discipline I strongly believe physiotherapy and strength and conditioning should move towards a more "evidence-based" approach.

Before declaring gluteal muscles dead, we should first make sure we know how they "behave" when they are alive!

George
Team Elite Home Fitness
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RE: Power 90 Champs!!
2/5/13 9:34 AM as a reply to ALLFitness1.
@George
Congrats on the changes that you have made. Like you said if you get ripped then that's just a wonderful bonus. The important thing is that you are more healthy now.
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