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| Fitness Physique Performance |
| Have a Fitness, Athletic Performance or Nutrition question? Fill out the form below to get the answer from a FITNETICSM fitness expert! Please scroll down to read Q & A's! |
Q: With a master's degree in Exercise Physiology and biomechanics, one exercise
has always "plagued" my curiosity - the seated leg extension. I have heard from
some trainers, athletic trainers and physical therapists that it is harmful to the
knee and puts unnecessary stress on the ligaments/tendons in the knee. Others
say there is no reason to worry if you do it right. And others say it's not a
beneficial exercise because there is very little movement the human body does in
that same plane or range of motion as the exercise machine, yet, I find articles
that say it's the best way to strengthen the quads. As a person who has had 2 ACL
surgeries on both knees, I am definitely curious and would love to find some "hard
data" on this exercise. -Josh Seykora
A: I'm going to explain this based on what I have learned from physical therapist,
strength and conditioning coaches and other trainers during my eight years in the
industry. I don't have any research to site but what I'll say makes sense.
The seated leg extension is a GREAT way to strengthen and define the quads. If
you are a bodybuilder, or have an aesthetic goal, it should be a mandatory exercise
in your program. But that's about all it's good for. And the risks of it, especially
when you go heavy, definitely outweigh the benefits. Squats and lunges are far
more "functional", as they mimic daily movements, and they teach your body to
bend and hinge from the hip, working the posterior musculature (glutes and hams)
as opposed to putting all the stress on the quads and knees.
ACL issues: the ACL is used more in lateral movement, rapid change of direction,
etc. It has little to do with sagittal plane stability, and therefore a seated leg
extension will not help prevent it from being injured. Training in multiple planes of
motion - moving side-to-side, starting and stopping, etc. are superior exercises for
ACL prehab and rehab. And at the same time, practicing these movement patterns
trains your brain to use the proper muscles in starting and stopping (mostly gluteus
medius in the frontal plane when traveling side to side) so, again, the knee and ACL
aren’t put under undue stress. Single leg stability exercises are also very
beneficial for rehab and prehab setting. Everyone you've talked to is "right" based
on their own perspective, and the bottom line is it depends on your goals and
history. I never did leg extensions for sports performance, but in training for my
competitions I do them a lot. But I also balance it with other things - squats, step-
ups, lunges, running, etc. etc. Doing a few sets with light to medium resistance will
likely be safe for most people. Be sure to consult your orthopedist prior to
partaking in an exercise program, especially if you have knee joint pain or
discomfort.
____________________________________________________________
Q: I tend to be on the thinner side but still have cellulite on my hamstring area.
I'm not wanting to change my work schedule or anything to get rid of it but
wondered if you had any tricks. I don't think I should lose weight because I'm only
123lbs. and 5'9". I eat pretty healthy...low-fat, pretty low-carb...and work out at
least 4 to 5 times per week. I do weightlifting type classes 2 times a week. What
would you suggest? Rhoda
A: Easy - lift much heavier with the legs than what you are in class. 10 pounds
won't cut it... we do step-ups and lunges with 30#'s and 40#'s - and these are girls
that are smaller than you. Also make sure you are eating enough fat and drinking
plenty of water. Cellulite is blown up fat cells - fat with water inside. So flush
your system by drinking a ton of water so you're not retaining, be sure to eat 20%
of your calories from fat (a good source of fat with every meal) and LIFT HEAVY!!
That should do the trick - but it's gotta be consistent. Keep doing your upper body
workouts in classes if that's what you like, but get out in the free weight area for
legs twice/week and lift so heavy you can't walk afterwards. It's hard when
you're doing it, but it works!!
____________________________________________________________
Q: I need some advice on stretching: when, how often, how long, etc. Basically I'm
confused if it should just be before I work out, during, or what not. -Tom
LaPlante, San Mateo, CA
A: There are several types of stretching, and different parameters of flexibility.
Stretching can be static (not moving) or dynamic (moving). Static stretching
relaxes the muscle once it has been held for a minimum of 20 seconds. You can
static stretch for as long as you feel comfortable. This is not an appropriate type
of stretch to do before exercise, however, because it results in muscles that are
relaxed, not activated and ready for work. Static stretching is helpful when the
goal is relaxation, and you have rehabilitative or corrective needs. Dynamic
stretching is encouraged before activity, especially if that activity involves large
ranges of motion. Long jumping, golfing, or throwing a baseball, for example, should
be preceded by leg swings, trunk rotations, and arm circles.
Stretching is only as good as what you need it for. If you can function and do your
workouts with no injury, there is no evidence that stretching will help further.
However, in high intensity, large range of motion activities, a dynamic stretching
routine should be completed beforehand. This routine should consist of stretches
that mimic the movement demands of the activity. Static stretching can be done
anytime to relax the muscles and improve connective tissue pliability. Even
incorporating them into your daily schedule (get up from your desk every hour for
three minutes) will improve circulation to those tissues and provide relaxation
benefits. *Drinking plenty of water also helps keep connective tissues healthy.
There are some training techniques that involve stretching during the workout.
For example, by stretching the reciprocal muscle (ie. If you’re working hamstrings
you stretch the quads) to further enhance the contractibility of the hamstrings by
relaxing the quadriceps. These are very situation specific, and aren’t at all
necessary in a general training routine.
Flexibility refers to the range of motion of a joint. It depends on not only the
range of motion of muscles, but also of tendons, ligaments, and the actual bone
structure of the joint. A double jointed person, for example, is different than a
gymnast with a perfect split. Being too flexible can cause problems, especially if
there is a lack of muscle tone, or if the connective tissues are too loose, causing
frequent dislocations, etc.
has always "plagued" my curiosity - the seated leg extension. I have heard from
some trainers, athletic trainers and physical therapists that it is harmful to the
knee and puts unnecessary stress on the ligaments/tendons in the knee. Others
say there is no reason to worry if you do it right. And others say it's not a
beneficial exercise because there is very little movement the human body does in
that same plane or range of motion as the exercise machine, yet, I find articles
that say it's the best way to strengthen the quads. As a person who has had 2 ACL
surgeries on both knees, I am definitely curious and would love to find some "hard
data" on this exercise. -Josh Seykora
A: I'm going to explain this based on what I have learned from physical therapist,
strength and conditioning coaches and other trainers during my eight years in the
industry. I don't have any research to site but what I'll say makes sense.
The seated leg extension is a GREAT way to strengthen and define the quads. If
you are a bodybuilder, or have an aesthetic goal, it should be a mandatory exercise
in your program. But that's about all it's good for. And the risks of it, especially
when you go heavy, definitely outweigh the benefits. Squats and lunges are far
more "functional", as they mimic daily movements, and they teach your body to
bend and hinge from the hip, working the posterior musculature (glutes and hams)
as opposed to putting all the stress on the quads and knees.
ACL issues: the ACL is used more in lateral movement, rapid change of direction,
etc. It has little to do with sagittal plane stability, and therefore a seated leg
extension will not help prevent it from being injured. Training in multiple planes of
motion - moving side-to-side, starting and stopping, etc. are superior exercises for
ACL prehab and rehab. And at the same time, practicing these movement patterns
trains your brain to use the proper muscles in starting and stopping (mostly gluteus
medius in the frontal plane when traveling side to side) so, again, the knee and ACL
aren’t put under undue stress. Single leg stability exercises are also very
beneficial for rehab and prehab setting. Everyone you've talked to is "right" based
on their own perspective, and the bottom line is it depends on your goals and
history. I never did leg extensions for sports performance, but in training for my
competitions I do them a lot. But I also balance it with other things - squats, step-
ups, lunges, running, etc. etc. Doing a few sets with light to medium resistance will
likely be safe for most people. Be sure to consult your orthopedist prior to
partaking in an exercise program, especially if you have knee joint pain or
discomfort.
____________________________________________________________
Q: I tend to be on the thinner side but still have cellulite on my hamstring area.
I'm not wanting to change my work schedule or anything to get rid of it but
wondered if you had any tricks. I don't think I should lose weight because I'm only
123lbs. and 5'9". I eat pretty healthy...low-fat, pretty low-carb...and work out at
least 4 to 5 times per week. I do weightlifting type classes 2 times a week. What
would you suggest? Rhoda
A: Easy - lift much heavier with the legs than what you are in class. 10 pounds
won't cut it... we do step-ups and lunges with 30#'s and 40#'s - and these are girls
that are smaller than you. Also make sure you are eating enough fat and drinking
plenty of water. Cellulite is blown up fat cells - fat with water inside. So flush
your system by drinking a ton of water so you're not retaining, be sure to eat 20%
of your calories from fat (a good source of fat with every meal) and LIFT HEAVY!!
That should do the trick - but it's gotta be consistent. Keep doing your upper body
workouts in classes if that's what you like, but get out in the free weight area for
legs twice/week and lift so heavy you can't walk afterwards. It's hard when
you're doing it, but it works!!
____________________________________________________________
Q: I need some advice on stretching: when, how often, how long, etc. Basically I'm
confused if it should just be before I work out, during, or what not. -Tom
LaPlante, San Mateo, CA
A: There are several types of stretching, and different parameters of flexibility.
Stretching can be static (not moving) or dynamic (moving). Static stretching
relaxes the muscle once it has been held for a minimum of 20 seconds. You can
static stretch for as long as you feel comfortable. This is not an appropriate type
of stretch to do before exercise, however, because it results in muscles that are
relaxed, not activated and ready for work. Static stretching is helpful when the
goal is relaxation, and you have rehabilitative or corrective needs. Dynamic
stretching is encouraged before activity, especially if that activity involves large
ranges of motion. Long jumping, golfing, or throwing a baseball, for example, should
be preceded by leg swings, trunk rotations, and arm circles.
Stretching is only as good as what you need it for. If you can function and do your
workouts with no injury, there is no evidence that stretching will help further.
However, in high intensity, large range of motion activities, a dynamic stretching
routine should be completed beforehand. This routine should consist of stretches
that mimic the movement demands of the activity. Static stretching can be done
anytime to relax the muscles and improve connective tissue pliability. Even
incorporating them into your daily schedule (get up from your desk every hour for
three minutes) will improve circulation to those tissues and provide relaxation
benefits. *Drinking plenty of water also helps keep connective tissues healthy.
There are some training techniques that involve stretching during the workout.
For example, by stretching the reciprocal muscle (ie. If you’re working hamstrings
you stretch the quads) to further enhance the contractibility of the hamstrings by
relaxing the quadriceps. These are very situation specific, and aren’t at all
necessary in a general training routine.
Flexibility refers to the range of motion of a joint. It depends on not only the
range of motion of muscles, but also of tendons, ligaments, and the actual bone
structure of the joint. A double jointed person, for example, is different than a
gymnast with a perfect split. Being too flexible can cause problems, especially if
there is a lack of muscle tone, or if the connective tissues are too loose, causing
frequent dislocations, etc.
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