Any views or opinions presented in this blog are solely those of the author and do not necessarily represent those of the company. This blog is a unique perspective of one persons journey into fitness. Not all clients and participants at Parsons Training undergo the same training, and each person makes his or her own decisions regarding dietary discretions.
By Steve Sharpton, Parsons Training Center, Tucson, Arizona
October 15, 2017
It was kind of funny how people were so weird about Friday the 13th this year. Having it share the same month with Halloween made people excited and also trepidatious, but it was of no real consequence to me. The only thing I noticed was the level of anger I encountered at work. One person was so horrible that I saw one of my co-workers cry out of frustration. Either way, work could not have ended fast enough for me on Friday, even though my Facebook feed was filled with silly superstition and people doing horror movie marathons. Okay, you can go ahead and call me a fuddy buddy. Or maybe Buzz Killington. I just don’t really believe in superstition. I mean, you can engage in these things for years and nothing happens. Anyway, I try to keep my head in reality, and for on thing, there has been a lot of reality for me this week. I have gone on an adjustable calorie counting program, giving myself a budget of 2500 per day with the ability to add more provided I work out…adjusting the caloric intake as I workout more. I mean, I worked out so much on Thursday I was able to actually eat a Chipotle burrito! (people forget those bad boys are heavy in calories, even the vegan friendly one) Eventually I will start cutting the calorie intake, but so far so good. The other bit of reality I believe in is the ability to take care of your body. I know there is nothing more important than this, and ultimately I will win my battle of the bulge. Fortunately I found a good app my father showed me and will try to keep the binge eating down to a minimum. It kind of shocks me how much snacking I was really doing, mainly because measuring my snack food (which is pistachios at the moment) has been a bit weird for me. Anyway, over the next few weeks we will be getting really “real” in regards to the role of certain areas of your body. This week we start with one of the most important parts of your body—the hips. The primary muscle groups that make up the hips are the gluteal group, the lateral rotator group, the adductor group, and the iliopsoas group. The gluteal group has the largest muscles, which are muscle that mostly wrap around your buttocks led by the famously fun to say “gluteous maximus.” The lateral rotator group is comprised of mostly smaller muscles that encapsulates the hip muscles. These tend to be some oft he more problematic muscles to work due to the fact they need specific workouts to really strengthen them. The abductor group is comprised mostly of thigh muscles, which are important in toning your legs and providing strength to most of your workouts. And then you have possibly the most important group, the iliopsoas. These muscles tend to run from the abdomen to the thighs, and are extremely important in pretty much everything—running walking and jumping. Without these being built to lead, you entire body could start feeling weakness.
THE VARIOUS MUSCLE GROUPS WITHIN THAT NEED TO BE WORKED MAINTAIN GOOD HIP HEALTH
One thing is for certain, the hips are ultimately one of the more mystifying and aggravating parts of the body. https://www.triathlonmag.com.au/training/physiology/7934-the-importance-of-your-hips So many things hinge on why we need to make sure the hips are strong and flexible. One thing I have been struggling with has been tightness in my lower body due to the act I sit down so much at work. This is why Jon has been putting me through a whole lot of leg workouts. This is also why Christa will get on my case when I am not doing my lunges correctly. If anything, you need to keep this part of the body loose because so many things fall apart if you do not maintain good hip health. Some of the most debilitating problems with the human can begin with the hips. https://www.fitnessprofessionalonline.com/articles/exercise-science/the-hip-complex-understanding-the-science-behind-both-movement-and-dysfunction/ While people constantly believe hip replacements are a normal part of old age, does anyone really ask why must we let it be that way? The obvious answer to this unusual query is the fact of normalization. Bad health is normalized and often times, bad “good” health is utilized as some sort or replacement treatment. Now what the heck do I mean by the term bad “good” health? Well, that is working on your body but not working on the proper tools to keep your body moving properly. Such is the reason why the hips tend to fall by the wayside. We have become obsessed with biceps, triceps, forearms and quads….but we typically forget the importance of other areas of the body. For me, I found that out the hard way when I seemingly “forgot” to really stretch and work my achilles heel and calves. I paid dearly for this, for I have been out of action for months and my running has suffered. The same effect can be made for the hips, and skimping on the hip complex can be even more damaging. Hip injuries are incredibly hard to come back from, especially those like hip bursitis and pulled muscles. This happens when we refuse to build up the muscle and strength in our core. This figures to become a bigger problem in the future, mainly due to the fact that modern society is becoming so sedentary that people are paying for services to deliver them junk food (I could hear my stories as an old man…I used to walk to the Fry’s to get my own one pound bag of Skittles…which ironically I did, for I thought this was like getting my metabolism ready or some stupid thought that was in the back of my mind) and the fact that hip replacement options are so advanced that people are not as worried to get them replaced as they used to. Myself and Parsons Training say to heck with this “YOLO” mentality. While it will be hard, it is far more rewarding to get the most of your health while you have your health. Truthfully, what kind of exercises do you really need to do to keep your hip complex strong?
Now one term that I reason another blog about working the hip complex came in the form of “recruitment.” https://www.healthline.com/health/fitness-exercise/hip-abduction#3 If you don’t work these muscle properly, you are going to run into overuse injuries not because you are out of shape, but because you neglected this vital part of the body. I ran into this great website that had a pretty good introduction to various hip exercises. https://www.active.com/cycling/articles/11-exercises-to-boost-hip-strength/slide-20 Some of them are pretty obvious and exercise I do on a regular basis, such as your standard lunges and your standard step-ups…which I need to do more of. Resistance band training is also am untapped network of exercises that can be utilized to make your hips stronger. By creating force to counteract your standard hip movement, this allows those hip muscles to really get some work done. There is a wide range of exercise you can partake in to make this work for you, and thus you can really get the most of your movement and your consistency. And it is really important, for not only is the lack of flexibility a problem as you get older (unless you constantly work on the problem), having poorly developed hips can lead to some life treating health problems. Take it from me, I have been down this road and have seen the devastating effects brought about from hip injuries. You owe it to yourself to stay healthy and strong.
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About Parsons Training
Parsons Training is a Tucson leader in fitness and personal wellness training. Every personal trainer with this company designs and implements effective fitness programs for their clients; these programs serve as the foundation for good health, fitness, and wellness. Additional information about Parsons Training is available at http://www.parsonspersonaltraining.com
Any views or opinions presented in this blog are solely those of the author and do not necessarily represent those of the company.
About Our Blog
Steve, a Parsons Training Client, went from 400 pounds to Running half-marathons, from lifting pizzas to lifting hundreds of pounds through training with us.