ACE

fitness
American Council on Exercise
A Non-profit Organization
VOLUME 12 • ISSUE 1 • JAN/FEB 2006 • $5.00

matters

Glutes to
the Max
Exclusive ACE Research Gets to the Bottom
of the Most Effective Glutes Exercises
 LETTER FROM THE EDITOR
ou’ll have to pardon my enthusiasm, but I am so excited by the prospect of a

Y brand new year. I’ve never been big on New Year’s resolutions, but it’s appealing
to think that with a turn of the calendar page, we can wipe the slate clean and
set a new course for ourselves. For some, it’s a chance to right a few wrongs or
simply make some minor adjustments, like making more time with friends and family or
trying out a new workout routine. Others may have bigger changes in store.
But even the smallest changes can often make a very big difference. For example, in this
issue we feature important information on how to safely adjust your strength-training
workouts to avoid injury, particularly to the neck, low back and knees (page 10). We
explain how a small change in food label requirements means consumers can now more
easily track their intake of trans fat (page 5). And our article on “Building a Fitter
Workforce” outlines how companies can take small steps to actively encourage exercise
among their employees that may dramatically improve overall productivity and perform-
ance (page 12).
If nothing else, the New Year reminds us that we can, in fact, make changes, that we
don’t have to keep doing the same things, the same way, day after day. Fitness experts urge
participants to regularly change their exercise routines to avoid hitting a plateau. The
same principle can probably be applied to just about every area of life—keep doing the
same thing too long and you’re likely to grow stagnant. But that doesn’t mean you quit—
you just find a new or better way to do it.
Happy New Year!

Christine Ekeroth

S TA F F EDITORIAL ADVISORY BOARD Have You Moved?

Publisher Scott Goudeseune
Chief Exercise Physiologist
Cedric X. Bryant, Ph.D.
Editor Christine J. Ekeroth
Art Director Karen F. McGuire
Associate Editor Mark H. Sherry
Associate Editor Marion Webb
Production Sandra Pennock
Nancy Clark, M.S., R.D., a registered dietitian with additional training in exercise physiology, If you move or change your
is the director of nutrition services for SportsMedicine Brookline, one of the largest athletic mailing address, please notify
injury clinics in New England. Clark specializes in sports nutrition, wellness and the nutritional us immediately so we can
update our records. That way
management of eating disorders. She has authored several sports nutrition books and con-
you won’t miss an issue of
tributes to numerous publications.
ACE FitnessMatters, or any
Dale Huff, R.D., is co-owner of Nutriformance and a former area manager for First Fitness in other important mailings from
St. Louis, Mo. He has extensive experience designing and managing personal-training pro- ACE. Just give us a call at
grams and has worked in various clinical settings as a dietitian. He also is an ACE-certified 800-825-3636, Ext. 653.
Personal Trainer. www.ACEfitness.org

Mission Statement The American
Council on Exercise (ACE)® is a non-
profit organization committed to
enriching quality of life through safe
and effective physical activity. As
America’s Authority on Fitness,™ ACE
protects all segments of society
against ineffective fitness products,
programs and trends through its
ongoing public education, outreach
and research. ACE further protects
the public by setting certification and
continuing education standards for
fitness professionals.
ACE FitnessMatters is published
bimonthly by the American Council
on Exercise, 4851 Paramount Drive,
San Diego, CA 92123.
Steven F. Loy, Ph.D., F.A.C.S.M., is a professor of kinesiology and director of the Exercise Subscription price is
Physiology Laboratory at California State University, Northridge. He is executive director of the $19.95 per year.
Southwest Chapter of ACSM and is the wellness coordinator for the Los Angeles Fire ISSN 1082-0361
Department. He has overseen several ACE-sponsored studies of exercise equipment.
ACE, American Council on
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known programming innovator for outdoor, sports and balance conditioning, and was IDEA’s Workout Watchdog are registered
2000 Fitness Instructor of the Year. She is currently the fitness director for the Double Eagle trademarks of the American
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Michael Pratt, M.D., M.P.H., coordinates physical activity research and health promotion pro- In order to give you the most
grams within the National Center for Chronic Disease Prevention and Health Promotion at the unbiased information, the
Centers for Disease Control and Prevention (CDC). He is board certified in general preventive American Council on Exercise
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has published numerous articles and spoken widely on the health aspects of physical activity. in this publication.
© 2005 American Council on Exercise
William C. Whiting, Ph.D., F.A.C.S.M., C.S.C.S.*D., is a professor of kinesiology and
director of the Biomechanics Laboratory at California State University, Northridge. He is a
past president of the Southwest Chapter of ACSM and co-author of Biomechanics of
Musculoskeletal Injury.

2 January/February 2006 • ACE FitnessMatters

CONTENTS January/February 2006

“All the news

that keeps
you fit…”

Page 7
Cover Story
Glutes to the Max! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
What’s the fastest route to strengthen and develop your glutes? We turned to
the exercise scientists at the University of Wisconsin, La Crosse, to find out,
once and for all, which exercise is most effective at building the glutes.

Features
Going Trans Free . . . . . . . . . . . . 5
Choosing a diet low in trans fat has
never been easier for health-conscious
fitness enthusiasts. Since January 1,
food manufacturers are required to
comply with a 2003 FDA mandate, and
consumers can now check the new
trans fat listing on the Nutrition Facts
panel.
Strength Training
Safety Check-Up . . . . . . . . . . . .10
Now is the time to do a strength-train-
ing check-up, to make sure that you’re
moving toward your goals and avoiding
injury today, tomorrow or sometime
down the road. It’s important to slow
down, get out of your mental rut, think
of what you’re doing and make the
changes necessary for a safer, more pro-
ductive workout.
Page 5
Building a Fitter Workforce . . . .12
Fewer than 50 percent of U.S. compa-
nies actively encourage exercise among
their workforce. (Some put the number
at less than 10 percent.) And yet a
recent study of more than 200 people
at three major corporations revealed
that employees’ quality of work, mental
performance and time management
Page 10
were better on days when they exer-
cised—a whopping 15 percent better.
ACE’s Chief Exercise Physiologist
Answers Your Questions . . . . . .14
Cedric X. Bryant, Ph.D., answers a read-
er’s question about how to avoid an
asthma attack during exercise.
Page 12
CEC Quiz . . . . . . . . . . . . . . . . .15
ACE FitnessMatters • January/February 2006 3
Recess Wr apup
GONE ARE THE DAYS OF SUITING UP IN YOUR P.E.
clothes to spend 50 minutes playing everything from flag foot-
ball to Frisbee golf. Today’s kids are fortunate if they get 30
minutes of designated phys-
ical activity time three days
Schools Get per week. But the growing
obesity problem among kids
has forced teachers and
Creative With P.E. administrators to get cre-
ative when it comes to help-
ing students get active—even if it’s not necessarily on school
grounds or during school hours.
Schools across the country have introduced Web-based phys-
ical education classes that require students to choose physical
activities they enjoy and participate for 30 minutes, three
times per week. Students use online journals and have parents
or coaches verify their participation. At the end of each semes-
ter, fitness tests identify whether students have been keeping
up their activity levels.
Primavera Online High School in Arizona uses a different
approach—students are required to upload data from heart-
rate monitors each day to demonstrate that they have partici-
pated in activity sufficient to provide cardiovascular benefits.
Response to both programs from students and parents has been positive—they appreciate the flexi-
bility these programs give students to choose their activities and when to do them. And for many, phys-
ical activity is a lot more fun when it involves skateboarding, rock climbing or riding horses.

PARENTS HAVE A GREAT DEAL OF INFLUENCE

over whether their kids grow into overweight or obese
young adults. New research suggests that children whose
parents don’t actively discourage bad eating habits and
spending exces-
sive time in front
of the television
are significantly
Anything’s Better
more likely to
grow up over- Than Television
weight or obese.
Researchers at Arizona State University in Tempe
examined information gathered from 6,400 children
between the ages of 12 and 19, who were recontacted six
years later. They found that parents who didn’t monitor
their children’s diets or television viewing were more
likely to have overweight kids. These parents were also
less likely to make sure their children ate breakfast.
TV and video games seemed to be the biggest culprits.
Interestingly, even non-athletic activities, such as school
clubs or part-time activities, appeared to help kids avoid
the obesity trap. And children with high self-esteem were
less likely to become obese, while household income did
not seem to have an effect.
Source: American Sociological Association, Annual Meeting, Philadelphia,
Pa., August 14, 2005

4 January/February 2006 • ACE FitnessMatters

 R E S E A R C H W R A P U P
WHAT WOULD YOU BE WILLING TO DO TO ADD
three extra years to your life? According to two new
studies, it doesn’t take much: Just 30 minutes of brisk
walking every
day.
Thirty Minutes a Day = In the
first study,
Three Extra Years researchers
at Erasmus
Medical Center in Rotterdam, Netherlands, examined
data from the Framingham Heart Study, a long-term
study of Boston residents. By grouping more than four
thousand people into three levels of physical activity (low,
medium and high), they discovered that the high-activity
group lived 3.5 years longer. And, more importantly,
those years were generally lived free of heart disease.
In the second study, researchers from several universi-
ties set out to determine what type of walking program
would improve cardiovascular health and found that
several routines were beneficial. For example, moderate
or brisk walking for 30 minutes three or more days per
week brought about improvements in cardiovascular fit-
ness. Fast-paced walking on most days of the week, how-
ever, also had a positive effect on cholesterol levels.
It is interesting to note that participants who were
instructed to walk 150 minutes per week generally com-
pleted just 90 minutes per week—and yet they still
achieved the same health benefits. The researchers sug-
gest that doctors should prescribe daily walking to get
people to walk at least a few days per week.
Source: Archives of Internal Medicine, 2005; 165, 2355–2360; 2363–2369
Going
Trans
free
BY MONIQUE RY
AN, M.S., R.D.
C
hoosing a diet low in trans fat has never been easi-
er for health-conscious fitness enthusiasts. Gone
are the days of standing in grocery store aisles
scanning ingredient lists for this mystery sub-
stance and trying to calculate the total in your
head. Since January 1, food manufacturers are required to com-
ply with a 2003 Food and Drug Administration (FDA) mandate,
and consumers can now check the new trans fat listing on the
Nutrition Facts panel. Savvy shoppers have already noticed the
trans fat listing popping up on labels over the past three years,
while nutritional makeovers have rendered many products con-
veniently “trans-free.”
The trans saga began several decades ago when consumers
cut back their use of cholesterol-raising saturated fats like lard
and butter, and food companies incorporated liquid polyunsat-
urated vegetable oils into their products. Because these unsta-
ble, unsaturated liquid vegetable oils spoil easily when heated,
manufacturers had them undergo “hydrogenation,” a chemical
process that prolongs product shelf life, with the chemical
result being the more solid and stable trans fatty acids. After
steadily feeding our diets with these products, research data
indicate that trans fats increase heart disease risk and should
be limited in our diet. Continued on page 6
ACE FitnessMatters • January/February 2006 5
 Your Health and Trans Fat The final FDA ruling requires that trans fat content be listed
under the saturated fat line on the Nutrition Facts panel. If a
Like saturated fat, trans fatty acids raise the harmful LDL cho-
product has a total fat content of less than 0.5 grams per serving,
lesterol in the blood, increasing our risk of developing coronary
manufacturers have two listing options. They can mark the satu-
heart disease. But trans fats also add fuel to the fire by lowering
rated and trans fat content each as 0 grams, or they can provide a
the heart-protective HDL cholesterol. Trans fats potentially can
footnote on the label stating, “not a significant source of saturat-
raise levels of another harmful blood fat called triglycerides. By
ed or trans fat.” Foods with less than 0.5 total grams fat per serv-
January 2009, the FDA estimates that the trans fat ruling will pre-
ing may still have an ingredient list containing “shortening,”
vent 600 to 1,200 heart attacks annually, and save 250 to 500 lives
“partially hydrogenated oil,” or “hydrogenated oil,” providing
and $900 million to $1.8 billion in medical and related costs.
very small amounts of trans fat per serving.
Foods containing more than 0.5 grams of
How Much? total fat or foods that make claims regard-
The good news is that Americans are Dietary Supplements ing the fat content or fatty acid content of
ingesting less trans fats. Some experts the food (such as a cracker product claim-
Under slightly different criteria,
advise that trans fats and saturated fats ing to be trans-free), are required by law to
manufacturers of dietary supple-
combined should make up no more than list trans fat, and saturated and cholesterol
ments (such as energy and nutrition
10 percent of your total calories, while content on the label.
bars) are required to list the trans
others recommend that trans fat intake Review your food choices and see
fat content on the Supplement Facts
be as close to zero as possible. The FDA how they stack up in the trans fat depart-
panel when their products contain
currently estimates that Americans over ment. When checking the Nutrition Facts
0.5 grams or more of trans fat
the age of 20 consume, on average, panel, compare trans fat grams of similar
per serving.
5.8 grams or 2.6 percent of their calories products per standard serving size.
per day from trans fat, and that the aver- Choose food items with the lowest com-
age American consumes approximately bined saturated and trans fat content, and the lower amount
four to five times as much saturated fat as trans fat in their diet. of cholesterol. Foods low in saturated and trans fat can still
However, one recent University of Minnesota study suggested contain a significant amount of total fat from polyunsaturated
that daily trans fat intake in men has dropped from 8.4 to and monounsaturated fat sources. Liquid polyunsaturated fats
6.4 grams over the past 20 years. include soybean and sunflower oil, while olive and canola
oil are good sources of monounsaturated fat. Nuts, seeds and
Where Are the Trans Fats? fish are also sources of heart-healthy oil. These healthy fats
While some animal fats and even a few plant foods may natu- should be portioned appropriately within the guidelines of a
rally contain trans fat, we should focus on reducing the trans fat heart-healthy diet providing less than 30 percent of total fat
in the thousands of processed foods lining the supermarket calories. Unlike saturated fat and cholesterol, which have
shelves. Major sources include margarines, shortenings, crackers, percent daily value (DV) listings, there is currently no estab-
cookies, cakes, doughnuts, microwave popcorn, and cereals and lished DV for trans fat. Generally speaking, less than
cereal bars, as well as commercially fried foods, particularly fast- 5 percent is considered a low DV level, while greater than
food French fries. 20 percent is considered a high level.

Is Butter W
ith the new growing number of trans-fat-free spreads, the butter versus margarine debate should set-
tle down. Taste preferences aside, keep in mind that the combined amount of saturated and trans fat

Better? of butter is usually higher than margarine, due to the high saturated fat content of butter (though
some margarines can contain more trans fat than butter). But not all margarines are created equal. Stick mar-
garines, often used for baking, have the highest trans or saturated fat content. Spreads that come in tubs are
good for spreading on foods in small amounts. While “light spreads” are 35 percent to 40 percent vegetable oil,
regular spreads come in at 55 percent to 75 percent vegetable oil. Brands with water as the first ingredient may
not melt as well as those with a higher oil content. Margarines with added stanols or sterols can help lower blood
cholesterol when used as directed.
The table below outlines how various types of margarine compare to butter in fat breakdown.

Total Saturated Trans Combined Saturated

Some trans-fat-free spreads Product Fat g Fat g Fat g and Trans Fat Cholesterol mg
on the market containing zero Butter 10.8 7.2 0.3 7.5 31.1
trans fat and under 1 to 1.5 grams
of saturated fat include Land O
Margarine, stick 11 2.1 2.8 4.9 0
Lakes Light Butter with Canola oil, Margarine, spread 9.7 1.8 2.7 4.5 0
Smart Balance Spread Omega
Margarine, tub 6.7 1.2 0.6 1.8 0.1
Plus, I Can’t Believe It’s Not Butter
with Sweet Buttermilk, Promise Margarine, bottle 0.4 0.1 0 0.1 0.2
Butter Spread, Benecol Spread
Source: www.cfsan.fda.gov
and Brummel & Brown.
Data Source: FDA Table of trans Values, date 1/30/95 and 2002 USDA National Nutrient Database for Standard Reference

6 January/February 2006 • ACE FitnessMatters

Glutes to the Max
Exclusive ACE research gets to the bottom
of the most effective glutes exercises
By Mark Anders

O
kay, so how do we handle this one politely? Gluteus max-
imus, rear end, tush, gluteals, butt, rump, “the sit” mus-
cles, bottom, buttocks, boo-tay. Nothing really seems to
roll off the tongue. Other terms just seem downright
improper. Still, no matter how you refer to it, this is one of the
largest muscle groups in the body and, for better or worse, one of
the biggest reasons people exercise.
Keli Roberts knows this firsthand. lifting and exercise technique.
Whether she’s training Hollywood stars or Subjects participated in three days of
everyday clients at Equinox in Pasadena, testing with five days of rest between each
Calif., they’re all looking for the same testing session. Test subjects were restrict-
thing, says Roberts, an ACE-certified per- ed from any sort of leg training or exercise
sonal trainer. “They don’t want it to look for the 48 hours prior to testing.
flat or saggy back there,” she adds. The battery of tests given on the first day
“People are looking for that nice curva- was used to evaluate each subject’s one-repe-
ceous shape to their glutes—and to have tition maximum (1 RM) for the following
that you need muscle.” lifts: traditional squats, vertical leg press, hori-
Muscle indeed, but what’s the fastest route zontal leg press, step-ups, lunges and four-
to strengthen and develop your glutes? Back way hip extension. Since single-leg squats
in 1999, ACE FitnessMatters conducted a sur-
and quadruped hip extensions utilize body
vey of ACE-certified personal trainers and
weight for resistance, no 1 RM was required
asked them that very question. The gold stan-
for those exercises.
dard, by a resounding number of votes, was
On the following two days of testing,
squats. Still, those results are only anecdotal,
EMG electrodes were placed on the gluteus
so we turned to the exercise scientists at the
University of Wisconsin, La Crosse, to find maximus, gluteus medius and the hamstring
out, once and for all, which exercise is most muscles of each subject. For day two, partici-
effective at building the glutes. pants performed a 1 RM for the traditional
squat, followed by a set of five repetitions of
The Study the various exercises, including single-leg
Led by John Porcari, Ph.D., and Blake squats, step-ups, lunges and quadruped hip
Ristvedt, M.A., a team of extensions. On day three, researchers evaluat-
researchers from the La Crosse Figure 1. Mean peak muscle activation for the gluteus maximus.
Exercise and Health Program 200%
used electromyographic (EMG) 180%
160%
analysis to compare the muscle
%1 RM Squat
ed participants as they did squats, plus the
remaining exercises (vertical leg press, hori-
zontal leg press and hip extensions on the
four-way hip extension machine). All exercis-
es were performed at 80 percent of the 1 RM
and conducted in random order with a five-
minute recovery period between each lift.
The Results
After gathering EMG data for all 12 test
participants, researchers compared the record-
ed amount of muscle activation for each exer-
cise with that of the traditional squat.
For the gluteus maximus (Figure 1),
squats elicited significantly more muscle
activation than both the horizontal and verti-
cal leg presses, but showed no significant
differences in EMG activity when compared
to the other exercises.
Results for the gluteus medius (Figure 2)
showed that quadruped hip extensions, step-
ups and lunges generated significantly more
muscle activation than squats. And again, the
horizontal and vertical leg presses elicited the
least amount of activity.
Finally, for the hamstrings (Figure
3) quadruped hip extensions, step-ups,
lunges and four-way hip extensions
garnered significantly more EMG

140%
recruitment patterns of eight 120% activity than squats, while the horizon-
common gluteal exercises. 100% tal and vertical leg presses ranked low-
80%
They started by recruiting est once again.
60% * *
12 volunteers (six women, six 40%
men) between the ages of 20% The Bottom Line
0%
18 and 25. All were regular Traditional Single- Vertical Quadruped Horizontal Step-ups Lunges Four-way
All in all, the glutes are a large
exercisers with strength-training Squats leg Leg Hip Leg Hip muscle group and, fortunately for
Squats Press Extensions Press Extensions
experience, an important exercisers, not difficult to isolate.
*Significantly less than the traditional squat (p < .05).
requirement to ensure consistent Continued on page 8
ACE FitnessMatters • January/February 2006 7
“Our study showed that there are Figure 2. Mean peak muscle activation for the gluteus medius.
several exercises that work equally as 200%
well as the traditional squat at target- 180%
ing the gluteal muscles,” says 160%
%1 RM Squat
140%
researcher Ristvedt. There was no 120%
clear winner, but this study did con- 100%
firm the value of five exercises—sin- 80%
gle-leg squats, quadruped hip exten-
60%
40%
sions, step-ups, lunges and four-way 20%
hip extensions—as effective alterna- 0%
tives to traditional squats.
Though researchers studied EMG
activity in three different muscles,
Porcari suggests focusing on the results
for gluteus maximus because that muscle is
most important to the strength development
of the butt. Nearly all of the exercises
showed statistically similar EMG recruit-
ment patterns for gluteus maximus, but
Porcari points specifically to the quadruped
hip extension and squat as possibly having
Putting Research Into Practice
To show you how to put this research into
action on your own, we asked ACE Master
Trainer Keli Roberts to design a lower-body
workout that incorporates the best of the butt
exercises tested in our study.
If having a beautiful butt isn’t enough
motivation, Roberts recommends considering
this: “It’s really important to have strong
glutes, but it’s not just from a vanity point of
view,” she says. “If you have a strong butt
you’re also going to have a strong back. Butts
and backs go together, so you’ll have good
carryover into your back muscles. And that’s
a really useable functional strength.”
How it works:
This 15-minute workout is performed cir-
cuit-style and can be done in the gym or
outside, anywhere there is a bench or low
wall. All you need is a pair of dumbbells. Do
one set per exercise (each side if the exer-
cise is unilateral) and follow the workout
through to the end. If you plan on doing two
sets or more, go through to the end and
then start again at the first exercise.
Squats (Warm-up)
Stand with your feet shoulder-width apart
with your hips and knees inline. Slightly con-
tract your abdominals to stabilize your torso
and spine and slowly bend the knees and
lower your body like you’re sitting down in a
chair. Lower your butt until your thighs are
parallel to the ground. Slowly return to start.
Repeat for 15 reps.
8 January/February 2006 • ACE FitnessMatters
#
# #
* results suggest. While per-
*
Traditional Single- Vertical Quadruped Horizontal Step-ups Lunges
Squats leg Leg Hip Leg
Squats Press Extensions Press
*Significantly less than the traditional squat (p < .05).
#Significantly greater than the traditional squat (p < .05).
the greatest butt-beautifying potential.
“Quadruped hip extension is the one
that surprised me the most,” he says.
“When you look at the EMG levels, that
elicited the highest muscle activation, and
we did it without any weight. I think if you
used ankle weights, that exercise would be
1a
Front Lunges
Hold a dumbbell in each hand, standing
tall with good posture (1a). Step forward
with the right foot, keeping the head up
and spine neutral (1b). Drop your left knee
toward the floor by bending both knees,
making sure to keep the front heel down
and the knee directly over the center of
the foot. Push down and forward through
your heel to return to the starting position.
Repeat on the other side, alternating for
eight to 12 reps per side.
even more effective in terms of
targeting the buttocks.”
That could put quadruped
hip extension in the pole posi-
tion in terms of effectiveness.
Similarly, the squat may have
greater potential than these
forming squats in this study,
researchers required subjects
Four-way
Hip to lower down until their
Extensions
thighs were parallel to the
ground—and no further—
because that depth is the most
commonly suggested range of motion for
the squat due to safety concerns for the
knees. Obviously, some exercisers choose
to do deeper squats, which could in turn
boost EMG activity and the strengthening
results. “We were hypothesizing, based on
the research of others, that had we gone
THE WO
1b
Quadruped and Step-up
(Super Set)
Start with the quadruped: On your hands
and knees, slightly contract your abdominals
to stabilize your torso and spine (2a). Lift one
leg up, keeping the knee bent at 90 degrees.
Lift the leg until the bottom of the foot is
pointing toward the ceiling and the leg is lined
up with the body (2b). Repeat on the same
side for eight to 12 reps. If you are outside
you can do this exercise kneeling on a park
bench, then use the bench for the step-up.
 beyond 90 degrees in a tradition- Figure 3. Mean peak muscle activation for hamstrings.
al squat, the squat may have 200%
come out on top,” says Porcari. 180%
The researchers also recom- 160%
140%
mend against discounting the 120%
horizontal and vertical leg press- 100%
es simply because they didn’t 80%
60%
measure up in the EMG results.
The data were not surprising
40%
20%
since those lifts don’t require 0%
you to balance or support your
own body weight. Still, both
exercises have value, especially
for beginning exercisers or those
with joint or balance and stabili-
ty problems. “I wouldn’t totally dismiss
the presses,” warns Porcari. “Those
machines give exercisers a good stable
environment where you have complete
control over the range of motion.”
Exercisers should look to the most effec-
ORKOUT
2a
2b
Next, the step-up: Stand with good posture
behind a tall step or box [approximately
15 inches (38 cm) high] while holding a dumb-
bell in each hand (3a). Place your left foot on
top and transfer your weight to that leg. Push
down with your left foot (especially the heel),
straightening your leg, to come up on top of
the box (3b). Use the left leg only; keep the
right leg passive, especially as you initiate the
step-up. Repeat for eight to 12 reps on the
same side, then change legs and start with the
quadruped exercise on the other side.
step-ups and lunges. Those with back
problems should avoid exercises that
# could load the spine such as squats
with weights. Lunges, step-ups and
#
%1 RM Squat
#
squats can be tough on those with
bad knees, so the quadruped hip
extension may be a better choice.
Bottom line: “You don’t just have
* *
to do only squats-squats-squats,”
says Ristvedt. “Sure, traditional
Traditional Single- Vertical Quadruped Horizontal Step-ups Lunges Four-way
Squats leg Leg Hip Leg Hip squats are obviously a great exercise
Squats Press Extensions Press Extensions
for the glutes, but some people are
* Significantly less than the traditional squat (p < .05).
limited [because of] different joint
#Significantly greater than the traditional squat (p < .05).
problems or other reasons, and you
tive exercises from this research as a menu can just substitute these other exer-
of moves that they can pick and choose cises and still get an equally great workout
from to develop the muscles of the butt. for your glutes.”
Mix and match moves to avoid boredom
or overuse injuries and to tailor workouts to This study was funded solely
by the American Council on Exercise
your body’s particular quirks or limitations.
(ACE) and conducted by Blake Ristvedt,
No access to a gym? Stick with moves like
M.A., and John P. Porcari, Ph.D., at the
La Crosse Exercise and Health Program
of the University of Wisconsin, La Crosse.
3a
4a
3b
4b
Single-leg Squat
Stand on a box or bench with your weight
on your left leg and your right leg hanging off
the side (4a). Bend the weightbearing knee and
lower while pushing the hips back (4b). Push
down through the heel to come up. Repeat for
eight to 12 reps and change sides. If you are
exercising outside, you can use a park bench or
a low wall.
ACE FitnessMatters • January/February 2006 9
 Common Mistakes to Avoid

Strength In his book, DiNubile, who is also an orthopedic

consultant to the Pennsylvania Ballet and the
Philadelphia 76ers, offers a self-test to help identify

Training
such problems (see www.drnick.com for an interac-
tive version). He offers numerous tips for exercisers
and personal trainers in FrameWork, including an
“OrthoCheck,” which gives an orthopedic surgeon’s

Safety
perspective about exercise safety, form and modifi-
cations for many common ailments.
He also points out the following common work-
out mistakes:

Check-up By Patricia Amend, M.A.

Unbalanced workouts. “Guys have a
tendency to work the ‘mirror muscles,’ the ones
you see in front,” DiNubile continues. “As a
result, their front deltoid, chest and biceps look
great, but the rotator cuff is malfunctioning. The
quads are strong, but the hamstrings are weak;

I
the abs look good, but the back is weak—all of
s your strength-training program not producing which can lead to problems.”
the results you want? Do you have nagging
Too much of one thing. While men often
focus too much on strength training, and not enough
pain from exercise anywhere in your body? on stretching and cardiovascular exercise, women
tend to do the opposite.
If your answer is yes to either or both of these questions, you’re probably look- Woman who have had knee issues may want to
ing for answers to the question: Why is this happening? use the elliptical trainer or do water aerobics instead
Now is the time to do a strength-training check-up, to make sure that you’re of running or high-impact aerobics, DiNubile sug-
moving toward your goals and avoiding injury today, tomorrow or sometime gests. He also says that women who strength train
down the road. It’s important to slow down, get out of your mental rut, think of often use too little weight for fear of bulking up.
what you’re doing and make the necessary changes for a “Ideally, both men and women should
safer, more productive workout. do a combination of cardio, strength,
Fig. 1
In fact, you may want to make a point of doing this flexibility and core training as part of
every four to six months. their workouts. Unfortunately, it’s rare
“It’s easy, over time, to develop workout habits that for most people’s workouts to have all
can lead to injury,” says Cedric X. Bryant, Ph.D., chief of these components.”
exercise physiologist for the American Council on
Bouncing too much weight.
Exercise. “Also, it’s important to update your program DiNubile says that men also move too
periodically in light of new information. Continuing much weight and bounce it to get away
research in biomechanics often shows that the conven- with it, sacrificing form over weight.
tional wisdom for some exercises is wrong. It pays to be “That may work week to week, but in
up on the latest.” time, some part of your frame will suf-
“Your program should evolve as your body fer. Ask yourself: Are you going to the
changes,” says Nickolas DiNubile, M.D., and author gym to demonstrate strength or build
of FrameWork: Your 7-Step Program for Healthy it? Be sure to check your ego at the
Muscles, Bones and Joints. “If you’re 35 or 40, the door,” he warns.
program you did in your 20s may not work for you,
Overworking the shoulders.
especially if you have a ‘weak link,’ which is a struc- Shoulder problems are the number one
tural flaw, or ‘stealth injury,’ which may show up in reason people get into trouble with
time, or a previous injury. It’s important to customize your workout to strength training, DiNubile explains. “The tendency
toughen that weak link, discover that stealth injury or compensate for that is to overwork them. Your goal should be to keep
injury. Otherwise, you may be setting the stage for problems down the line. the rotator cuff strong and not overwork it. To
As you exercise, you need to be mindful of protecting your frame.” avoid common rotator cuff injuries, be sure that
DiNubile says that it’s important to learn to listen to your body and its signals. you’re working the rear cuff and rear shoulder,
“People can do micro-damage to their joints and muscles with a poorly designed and stretching the front shoulder, which tends to
program, and wonder 10 years later why their rotator cuff is going, for example.
A study at the Cooper Institute in Dallas showed that one-third of people dropped
out of their exercise programs due to musculoskeletal problems.”

10 January/February 2006 • ACE FitnessMatters

 tighten. You also need adequate rest between workouts, so
don’t train the same muscle group two days in a row. You’ll
end up with training losses, rather than gains, if not an injury.”
Protecting the Key Muscle Groups
Both DiNubile and Bryant offer these suggestions for
protecting five key areas of the body as you exercise:

Neck/shoulders: “When doing the conventional lat Fig. 2
pull-down, avoid pulling the bar down behind the neck,
because it places stress on the muscles and connective tissue
in the neck and the shoulders,” says Bryant. “Instead, pull the
bar down to the front of the upper chest. Doing the lat pull-down
this way keeps your neck in a neutral position, targets your
upper-back muscles, while reducing the stress on the shoulders
and the neck” (Figure 1).
“When doing the side lateral raise, people with rotator cuff
issues should modify this exercise so that they do not raise the
arm into the painful zone, which usually means not bringing the
hand with the weight above shoulder level,” says DiNubile. “The
higher the weight is raised above the shoulder, the more stress
and impingement on the rotator cuff.”
DiNubile also says that using too much weight when doing lateral
raises can also hurt your neck. “Instead, use less weight and slower
movements to avoid throwing the weight. If you cheat, you’ll bring
in other muscle groups and not target the one you want. Also, if you
have neck and/or shoulder problems, do a unilateral raise instead of
doing a double lateral raise. Focus on one side at a time.”

Lower back: The back is indeed one of the most vulnera-
ble areas. “Nearly 80 percent of people will have a low-back
episode,” DiNubile points out.
For example, Bryant says, back extension-type movements
can put a load on the disks and the ligaments in the lower back.
“People often do back extension exercises with the upper half of
the body hanging off a bench, and then they raise the upper
body, with no support. Doing a back extension this way loads
the spine. Also, doing dead lifts places stress on the disks and
ligaments in the lower back.”
DiNubile agrees. “I don’t like dead lifts for the average person
because they’re not good for the disks.”
Instead of doing back extensions or dead lifts, Bryant
suggests doing “the bird dog,” where you are on your hands
and knees, and you extend the opposite arm and the opposite
leg, holding that position for six to eight seconds, then do the
alternate arm and leg (Figure 2). “To safely increase the difficul-
ty level of the bird dog, increase the number of repetitions or
sets, rather than the hold time.”
DiNubile believes that people often use too much
weight when doing biceps curls and “throw the weight,”
Fig. 3
which is bad for the back. “They also lean back,
which provokes the lower back. It is better to use
less weight and do the movements slowly, in a
controlled manner.”
He also points out that people can easily hurt the
back simply by picking up weights incorrectly off
the floor to use them, or when replacing them on the
weight stacks. “You twist to pick up a 10-pound
weight, and you throw your back out. You can actu-
ally do that picking up a feather. To prevent that, use
your knees and don’t bend or twist your back while
you are lifting. Don’t use your back as a crane.”
Finally, old-fashioned sit-ups do put stress on
the disks, DiNubile warns. “If you did an MRI,
30 percent of 40-year-olds who have had no back
problems at all would show disc degeneration.
Modified crunches are better, as are some of the
ab machines available.”

Knees: To protect your knees, Bryant and
DiNubile suggest thinking in terms of three exercis-
es: The leg extension, the leg press and squats using
barbells or dumbbells.
“Leg extensions can stress the knee joint, particular-
ly with a leg-extension machine that doesn’t permit
you to move the pad, between the shin and the ankle,”
says Bryant. “The lower the pad is, the greater the
stress the exercise will put on the knee joint.
Fortunately, many machines now allow you to move
the pad up or down. It is best to move the pad to a
position where it’s just below the knee joint and not
close to the ankle. Also, during the extension phase of
the exercise, the shear force on the knee will be great-
est as the leg nears the straight or fully extended posi-
tion. So, be sure to end the exercise before you lock
your knee.” Finally, avoid extreme knee flexion dur-
ing the lowering phase of the exercise. The compres-
sion forces on the knee cap increase in direct propor-
tion to the degree of knee flexion.
When doing the leg press, you should first position
your feet so that your knee and ankle joints are in per-
fect alignment, and your calf, knee and thigh form
a perpendicular angle, Bryant says. “When doing
the exercise, do not make the mistake that many
people do—they try to bring their legs deep into
their chests. Doing this creates an extreme degree
of knee flexion, which puts stress on the knees and
ankles. Instead, position yourself so that you have
that perpendicular angle, press the platform with
Continued on page 16
ACE FitnessMatters • January/February 2006 11
 n the cubicles and

I
belonged to a health club last
conference rooms of year, 1.65 million, or only 4
percent, belonged to a corporate
our service econo-
fitness center, according to the
my, what often pass- International Health, Racquet
es for exercise are and Sportsclub Association, a
crunching numbers and Boston-based group that repre-
sents fitness clubs in the U.S.
surfing the Net—
According to Joann Eickoff-
PowerPoint, not power Shemek, a professor and coordi-
yoga. Most corporate nator of exercise science at the
managers—mindful University of South Florida in
Tampa, there are two main rea-
of anything that might
sons why corporate America has
lure employees away from been slow to jump on the fitness
their workspace—have bandwagon. “First, CEOs aren’t
been content with this getting the message out to their
peers, and second, they labor
sedentary status quo.
under the misconception that sub-
They reason that bestow-
ing upon their employees
an extra half-hour at
Building a Fitter sidizing an exercise program or
building an onsite gym will hurt
the firm’s bottom line.” William
J. Kramer, Ph.D., professor of

Workplace
lunch to work out would
kinesiology at the University of
cost the firm 30 valuable Connecticut in Storrs, adds that
minutes of productivity. macroeconomic factors such as a
higher turnover of employees—
However, new evidence
strongly suggests that those
By Jim Gerard which makes employers more
reluctant to invest in their long-
executives have been guilty of fuzzy math. term fitness—and the outsourcing of jobs overseas also contribute
A recent study of more than 200 people at three major corpora- to the relative dearth of workplace exercise programs.
tions led by Jim McKenna, Ph.D., of Leeds Metropolitan University This reluctance may seem counter-productive, given that
in the U.K., revealed that employees’ quality of work, mental per- American industry loses $32 billion dollars and 132 million
formance and time management were better on days when they work days a year due to employee’s premature deaths associat-
exercised—a whopping 15 percent better. ed with cardiovascular disease. Lowered productivity due to
The researchers studied onsite exercise programs—chiefly aero- sickness and disability costs billions more. The National Safety
bics classes, but also yoga and stretching. The exercise was of mod- Council stated that in 1996, backaches alone cost industry
erate intensity, from 30 to 60 minutes long, and chosen by the more than $1.2 billion dollars in production and services, and
employees, who ranged in age from 18 to 59. Subjects tracked their $275 million more in workers’ compensation.
mood on days they exercised versus days they did not. “The results
were striking,” says McKenna, a professor of physical activity and Better Fitness Bolsters More Than Bottom Line
health at Leeds. “We weren’t expecting such a strong improvement
on productivity linked to exercising.” Meanwhile, the benefits of exercise for employees, which also
boost company productivity, are well-documented: bolstering the
immune system (fewer colds and less absenteeism), increasing
Beyond Performance energy (greater efficiency), improving mood (more harmonious
The workouts didn’t just boost performance. McKenna’s subjects workplace), relieving stress (decrease in erratic behavior), boost-
also reported that intercollegial behavior—respect for co-workers, a ing mental focus (fewer mistakes and accidents), encouraging
sense of perspective and a better working atmosphere—increased better health habits such as weight loss and quitting smoking, and
measurably. “The overall mood was high—even at a company that improving the company’s image and allowing it to lure and keep
threatened redundancies (layoffs),” he says. One of the companies in prime talent. (A study of several large Canadian companies that
his study, Hewlett-Packard, “was absolutely thrilled at the increase launched a corporate fitness program showed a drop in employee
in performance,” he says, and is seriously considering a more turnover rate from 18 percent to 7 percent.) All of these factors
aggressive promotion of workplace exercise. also help lower a firm’s health insurance costs.
McKenna hopes the results of his study will spur many more Some CEOs, prodded by skyrocketing healthcare costs attributa-
firms to embrace workplace fitness. According to numerous experts ble to obese or otherwise deconditioned employees, are starting to
interviewed for this article, fewer than 50 percent of U.S. companies see the light of scientific evidence and encouraging workplace fit-
actively encourage exercise among their workforce. (Some put the ness in a variety of ways.
number at less than 10 percent.) Of the 41.3 million Americans who Companies such as Pfizer Labs and Qualcomm have built fully
12 January/February 2006 • ACE FitnessMatters
staffed, state-of-the-art, onsite kayaking, tennis, volleyball, swim-
gyms for their employees, who also ming, sailing and golf. These activi-
receive services such as sport-spe- ties often are open to employees’ fam-
cific coaching and fitness testing. ilies and are usually paid for by the
More commonly, companies subsi- employee.
dize employees’ offsite gym mem- Blue Cross Blue Shield is one compa-
berships. (The employee pays a ny offering wellness incentives:
much-reduced rate, deducted from Employees who can prove they’ve been
his salary.) David Chenoweth, working out by keeping an online activi-
Ph.D., a professor of worksite ty log can win sweatbands, t-shirts and
health promotion at East Carolina discount coupons for restaurants and
University in Greenville, S.C., says theme parks.
that some companies have “adher- Better yet are reduced health insur-
ence programs” that subsidize gym ance premiums, which more compa-
memberships only for people who nies are offering employees in
use them regularly. This is tracked, exchange for staying fit. Quaker Oats
Chenoweth adds, “by having the pioneered this “good health rebate” in
fitness center manager download the 1980s—the company either offers
membership participation from the a deduction in monthly healthcare pre-
computer and send it to their HR miums or sets aside an account (as
department.” much as $500 a year) that workers can
Employees at some firms get use to purchase insurance. Other com-
flex time or an extended lunch panies or insurance plans have offered
hour if they use it to work out, whether it’s at a gym, playing workers financial rewards for exercising, dieting or other healthy
pickup soccer or taking a walk along company grounds. behaviors. Fairview Health Services gives gift certificates of up
Companies such as Kimberly Clark and Coca-Cola have creat- to $100 at the company store for workers who take part in
ed walking paths, either around the perimeter of their buildings health or weight-management programs. And UnitedHealth-
or indoors, along a mapped-off corridor. At other firms, work- care, headquartered in the Minneapolis area, subtracts $100 a
ers are encouraged to use the stairs instead of the elevator, and year from health insurance premiums for employees who fill
those who park farther away from the office building get guar- out a 10-minute health assessment.
anteed spaces. Corporations can band
To make it even easier for together to promote a fit work-
workers to get fit, some compa- How One Fit-savvy Company force, as evidenced by the
nies import instructors such as Wellness Council of America,
Joanne Thomas to teach onsite Pumps Up Their Employees formed in Omaha in 1987 to
classes. Thomas, a personal train- promote wellness initiatives
er in New York City, visits the Chevron, a company based in San Ramon, Calif., with 30,000 among both companies and
offices of companies such as employees (20,000 in the U.S.), is a leader in encouraging and facil- communities.
Kaiser Permanente and KPMG itating a healthy workforce. Most of their U.S. locations—including The federal government, for
and teaches employees stretches oil refineries—offer fully staffed and equipped onsite fitness centers its part, is also nudging the
tailored to their occupation—like for a moderate fee. People can exercise on company time, and no workforce off its collective duff.
ones that help avoid carpal tunnel employee is overlooked: For their truck drivers they arrange mem- Congress is considering a bill,
syndrome for desk-bound berships to 24-7 Fitness clubs, so they can work out on the road. called the Workforce Health
employees. “It costs them less to Beyond the gym, all employees have access to a WebMD personal Improvement Program Act,
hire me for a session than they’d health manager site and can receive counseling on personal issues which would prevent employees
pay for coffee for the people tak- that prevent them from participating in health programs. from being taxed on benefits
ing the class,” she says. that compensate them for
John Dillon Riley, who manages employee assistance and
Companies can persuade healthclub dues and provide tax
health and wellness programs, says, “Sixty-seven percent of
workers to exercise by tapping incentives for employers offer-
their competitive spirit, either our jobs revolve around safety—we need a healthy workforce ing this benefit.
by inducing them to participate to prevent accidents.” John Dillon Riley, the man-
in corporate challenges, usually ager of employee assistance and
to benefit charity, or joining corporate- or community-based health and wellness programs at Chevron (see sidebar) sums up
recreational sports teams. Chenoweth says some firms have a the more enlightened corporate attitude toward workplace fit-
full-time staffer whose job it is to coordinate corporate leagues. ness: “Good health is good business. If people are healthy and
Some people prefer working out with others; they can avail functioning at a high level of mental and physical well-being,
themselves of corporate walking or running clubs, activity groups they’re going to perform well.”
such as the bowling club, or introductory classes in scuba diving, And that’s the bottom line.
ACE FitnessMatters • January/February 2006 13
CHIEF EXERCISE PHYSIOLOGIST Cedric X. Bryant, Ph.D.

Q: PLEASE EXPLAIN WHAT HAPPENS

DURING AN ASTHMA ATTACK AND WHAT
STEPS ONE CAN TAKE TO AVOID EXPERI-
ENCING AN ATTACK DURING EXERCISE.

A: While the cause of an asthma

attack often varies from one person
to another, the process is relatively
straightforward. During an asthma
attack, the bronchioles (small
branches of the airways that distrib-
ute air throughout the lungs) tran-
siently narrow because the muscles
surrounding them go into spasm. In
turn, this narrowing, referred to as
“bronchospasm,” restricts the
Swimming amount of air flow to the alveoli
(tiny air sacs deep in the lungs that
serve as the terminal branches of
is one of the respiratory tract where oxygen
and carbon dioxide are exchanged).
the best- When a bronchospasm occurs, indi-
viduals experience the symptoms of
tolerated asthma (e.g., coughing, wheezing,
labored breathing, etc.). pursed-lip breathing).
Ample evidence suggests that regular • Use ratings of perceived exertion in
exercise participation in appropriate exercise may conjunction with target heart rate to
actually help asthmatics better cope with regulate exercise intensity, since many
the condition. Among the guidelines that of the asthma medications can alter
modalities by heart-rate response to exercise.
asthmatics should follow to ensure that
their exercise programs are both safe and • Pre-medicate prior to exercising (with-
asthmatics. effective are: in 30 minutes prior to engaging in
• Select an exercise that raises the heart activity).
rate, increases the respiratory rate, • Keep an inhaler on hand while exer-
and is relatively easy on the lungs. cising.
Swimming, for example, is one of the • Perform warm-up exercises for an
best-tolerated forms of exercise. extended period of time (more than
• Avoid asthma triggers as much as pos- five minutes) prior to working out.
sible. For example, asthmatics allergic • Avoid sudden, intense exercise for pro-
to pollen should exercise indoors. longed periods of time.
• Avoid exercising outdoors on either • Breathe through the nose as much as
polluted or cold, dry days. Wear a possible while exercising.
mask or a scarf to warm and moisten
• Avoid hyperventilation by using a con-
the inspired air if the exercise bout
trolled breathing pattern.
must occur outside on a cold day.
Whenever possible, exercise in warm,
Do you have a question for Dr. Bryant, or
humid air.
would you like to respond to this issue’s column?
• Perform specific breathing exercises Please send your comments and questions to
to strengthen the lungs (for example, acepubs@acefitness.org.

14 January/February 2006 • ACE FitnessMatters

 ACE FITNESSMATTERS CEC QUIZ
January/February 2006

To earn 0.1 continuing education credits (CECs), you must carefully read the January/February 2006 issue of ACE
FitnessMatters, answer the 10 questions below, achieve a passing score (a minimum of 70 percent), and complete and return
the credit verification form below, confirming that you have read the materials and achieved a minimum passing score.
Circle the single best answer for each of the following questions.
1. According to FDA guidelines, manufac- 4. A recent study conducted at the 7. Many experts believe that less than
turers can mark the saturated and trans Leeds Metropolitan University in the ______ percent of U.S. companies
fat content of a product as zero grams if U.K. revealed that participation in on- actively encourage their employees to
it contains less than _______ grams of site employee exercise programs exercise.
total fat per serving? resulted in _____________________. A. 25 C. 50
A. 2.0 C. 1.0 A. Decreased turnover B. 33 D. 67
B. 1.5 D. 0.5 B. Reduced absenteeism
C. Enhanced time management 8. According to research conducted at the
2. In a poll of ACE-certified trainers, D. Improved employer-employee University of Wisconsin-LaCrosse, which
which of the following exercises was relations of the following exercises elicited the
considered to be the best for promot- HIGHEST muscle activation level of the
ing gluteal development? hamstrings?
5. Which of the following lipid-lipopro-
A. Lunges A. Lunges C. Horizontal leg presses
tein changes have been linked to
B. Squats B. Squats D. Vertical leg presses
trans fat?
C. Horizontal leg presses
A. Reduced LDL levels
D. Vertical leg presses 9. How long before a workout should an
B. Reduced HDL levels
asthmatic pre-medicate to avoid an
C. Reduced triglyceride levels
3. Which of the following can help attack?
D. Reduced total cholesterol levels
reduce the amount of stress placed A. 30 minutes
on the knee joint during leg exten- B. 45 minutes
sions? 6. According to research conducted at C. 60 minutes
A. Placing the shin pad near the the University of Wisconsin-LaCrosse, D. 90 minutes
lower portion of the leg which of the following exercises elicit-
B. Avoiding or limiting full exten- ed the LOWEST muscle activation 10. According to research from the Cooper
sion and flexion level of the gluteus maximus? Institute, what percentage of individuals
C. Dorsiflexing the foot during A. 4-way hip extensions drop out of an exercise program due to
extension B. Traditional squats musculoskeletal problems?
D. Plantarflexing the foot during C. Single-leg squats A. 25 C. 50
extension D. Vertical leg presses B. 33 D. 67
10. B

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1. Was material ❑ New ❑ Review for you?
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Strength Training Safety Check-up
Continued from page 11
your feet to raise the weight, extend your
legs just shy of locking your knees, and
then return to the starting position. That
90-degree position offers a good range of
motion, while minimizing the stress on
your knees and lower back.”
Fig. 4
“When doing squats using barbells or
dumbbells, be sure to keep your knees posi-
tioned so they’re over your ankles, don’t
squat any deeper than 90 degrees and don’t
bounce,” says DiNubile. “Also, make sure
that your upper thighs are parallel to the
ground. Deeper knee flexion will put stress
on your knee joints.”
Women should take special note of these
instructions, Bryant says. “Because of their
wider hips, many women have a tendency
to rotate inward as they descend into the
squat. Also, make sure that you can handle
the knee-over-ankle position during body-
weight squats before you add more weight.
To safely and progressively build strength,
try the exercise with a more limited range
of motion with a very light load to develop
the strength and stability required to exe-
cute the exercise safely before using a
4851 Paramount Drive
San Diego, CA 92123
greater range of motion or more weight.”
To further protect the knees, especially if
you have patella (knee cap) problems,
DiNubile suggests doing straight-leg lifts,
also known as quad isometrics (Figure 3).
While on your back with your opposite
knee bent and foot flat on the mat, slowly
straighten your leg so that your knee is
locked. Then, use your quad muscle—
and not your hip—to slowly lift your
leg approximately six inches off the
mat. Hold this position for six to eight
seconds, and slowly return your leg to
the mat. Repeat with the other leg. Do
one set of 12 repetitions for each leg,
and when this becomes easy, add
ankle weights.
“Also, take note if you have a tight
hamstring, quad or iliotibial band (the
muscle that starts at the outer hip and
thigh area, and ends just below the
knee). Stretching these muscles can pre-
vent some common knee problems,”
DiNubile advises.

Abs: Bryant says that the conven-
tional wisdom is that doing sit-ups or
crunches with a bent knee vs. a straight-
leg will reduce the load on your spine.
“However, it would be better to do
crunches with one leg bent and the other
leg extended on the floor. Doing crunch-
es in this manner will reduce the loads
on the spine and protect your back with-
out compromising the strength of con-
traction of the abdominal muscles,
which you need to effectively build
strength” (Figure 4).

Obliques: Bryant also acknowl-
edges that many people want to work the
obliques (sometimes referred to as the love
handles). “To target the area, they often do
curls with a twisting or rotation of the
torso. Unfortunately, doing this puts a load
on the spine. Instead, it is better to do the
side bridge exercise. It calls for lying
down on a mat on your side, with your
knees bent at about a 90-degree angle and
resting on your forearm, elbow and knee.
Now, raise your hip and thigh off the mat
(Figure 5) and hold that position for six to
eight seconds before returning your hip
and thigh to the mat. Repeat on the other
side. To increase the exercise challenge,
increase your repetitions of this exercise,
rather than increasing the hold time, or
extend your legs and raise your hips,
thighs and knees off the floor mat.”
Fig. 5
Patricia Amend, M.A., is the co-author
of The 30-Minute Fitness Solution: A
Four-Step Plan for Women of All Ages.
She can be reached at Pamend@aol.com.
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U.S. Postage
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