Knee pain solution
Kettlebells have become a very popular training style in the past 5-10years, in the USA. The Kettlebells, unlike many other popular fads, are here to stay. Besides being one of the most effective ways of training, whether to lose weight or for athletic performance, they can also be used for people with bad knees who have trouble squatting, lunging or pretty much doing any exercise for their lower body. If you have bad knees and are in too much pain to do lower body exercises, it is very hard to accomplish your fitness goals. The article written by Dr. Ben Fung goes into more detail anatomically on how the kettlebells can help people with knee pain, specifically. I will elaborate and share some more examples in the upcoming article on effective kettlebell exercises for people with knee pain and looking to lose weight. click the picture to read his article “Kettlebells for knee pain”.
click picture for article
By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns
Suggested articles:
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* 5 Don’ts
Suggested Video:
*Kettlebell Basics
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into the muscle. Strings of muscle fibers run along the inside of the muscle and act as small rubber bands. If more of these muscle fibers pull at once, the muscle contraction as a whole will be stronger. Another effect of maximum strength training is an increase in contractile force. Muscles must adapt to the load placed upon them. Consistently lifting heavy weights will enable the muscle fibers to contract with more force. One misconception about strengthening is that you must push until fatigue for the best result. When an individual pushes to exhaustion they have strayed away from the goal in mind, PURE STRENGTH. One hundred pushups is an example of muscle endurance and will allow you to make that movement repeatedly. If you are strengthening, the aim is to bench press as much weight as possible only once. These are different modes of exercise and challenge different energy systems. Therefore, one does not equal the other.
also known as progressions. The progression that the athlete advances to depends on your specific goals and capacity to achieve them. Of course, there are many other factors that are considered, but the results achieved through resistive exercises are due to the regiment put in place by good trainers. This may also be utilized by healthy, active individuals looking to advance their workout.
This phase usually lasts about 2 weeks, give or take, depending on the individual. Concentrate on controlled movements and feeling the exercises “within the muscles”. Do not worry about the amount of weight being lifted. It is important to know where your limbs are in accordance to your body as well. Even though it may seem you are making progress, the correct neuromuscular connections need to be made. Improper technique can lead to underdeveloped movements, and in turn cause injury in the long term. Some anatomical adaption exercises include machine bench press, lat pull-down, leg press, and leg curl.
Training and Nutrition: Referring back to a lifestyle change, think of it as normal instead of a training regimen. Life throws curve balls, and our schedules and situations change. Don’t think of working out or eating right as a luxury (it’s not); think of it as a necessity (because it is!). When your schedule, environment, or situation changes, whether for a short period of time or for good, you can adapt with it. For example, if you work out for an hour five days a week and your schedule changes to the point that you can no longer work out five days a week, don’t use the excuse “it’s all or nothing!” Adapt with your new schedule. Remember! we’re making lifestyle changes which are a mind set, not strict regimen changes.
There are various group fitness classes and personal training programs available out there. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. Others believe if they are sweating they must be having a great workout, not necessarily true. Here are four principles which should always be in mind
The Principle of Progression: Advancing through overload without injury or setback.
muscle groups (Legs, Back and Chest). The larger and the more muscles you work in one exercise the more effective the fat burning will be. Example, squat with a dumbbell press= 🙂 Good! A single leg extension= 🙁 bad! Legs are your largest muscle group so complete exercises such as the squat which incorporates the whole lower body and add a press to add on a few extra muscles from the upper body. Leg extensions, though they are a leg exercise, isolates to a specific leg muscle (the quadriceps). When looking to burn fat don’t isolate to specific muscle groups, isolating will be done later in your progression. Make your workouts as efficient as possible!
3. Increase fluid intake: People often worry about carbs, fats and proteins, the macronutrients. They forget about micronutrients, vitamins and minerals and water in the body. If you are not drinking enough water, the body’s most basic functions are unable to work as efficiently as possible. Increase your metabolism by increasing water intake! 
perspective, MMA fighters, boxers, wrestlers, etc. whether professional or hobbyists, are able to lose ten pounds for their weigh-ins the night before a match. The next day, they’ll put the weight back on to have the edge over their competition (Training Aspects does not recommend this, but that’s a different topic for a different day). A person’s weight can fluctuate ten pounds, depending on what you’re eating, drinking, and doing. Increasing fiber, water intake and decreasing sodium can easily make your weight fluctuate ten pounds, in accordance with a cardio program will help you lose weight. However, what kind of weight are you losing? Is your goal to lose weight on the scale, and be able to brag about that number, or have people compliment you on your physique and have visible results, or more importantly, to have the confidence in yourself in whatever task/activity is in front of you. For instance, “I’m not in good enough shape to go hiking” or “I’m not strong enough to help you move”. Don’t allow your weight to hold you back.
Body fat analysis analyzer: hand held or tested through the soles of your feet, it sends an impulse through your body (you won’t feel a thing) and will give you a body fat reading. The idea is that the less fat you have, the quicker it will send the impulse through your body, since fat is harder to travel through. Percent error: 3-5%
focus (May sound like common sense but this happens often). Do not fall into a body building program. Your goal is to lose weight, more importantly, the body fat. You will see results with those programs, but there are much more effective training programs out there. The more muscles you work in one day, the more effective the workout.
in your fitness goal and lose more weight, increase lean muscle, or increase muscle size, exercise organization becomes important. If you start your workout with bicep curls, crunches, calf raises or any other supporting muscle group, then you need to reorganize your plan. If you begin with leg presses before power exercises, or you do 45 minutes of cardio and then go to the weights, reorganize your plan and I promise you results. (The next article will give you more information on this.)
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