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Hip Variations and Why My Squat Isn’t Your Squat

Today’s article is an AMAZING guest post from my friend Dean Somerset.  I’ve been talking a lot lately about how hip anatomy should change your mechanics and why exercises like squats should be individualized based on each person, but Dean blows this topic out of the water with this article.  If you love this stuff as much as I, check out the link at the bottom for Dean and Tony Gentilcore’s new program, The Complete Shoulder & Hip Blueprint.  This is just the tip of the iceberg of what is covered in the program.

 

Hip Variations and Why My Squat Isn’t Your Squat

In a recent workshop, I had a group of 50 fit and active fitness professionals and asked them all to do their best bodyweight squat with a position that felt good, didn’t produce pain, and was as deep as they could manage. As you can imagine, looking around the room produced 50 different squats. Some were wide, narrow, deep, high, turned out feet or some variation all of the above.

Did these differences mean there was a standard everyone should aim for, and those who weren’t there had to try to improve their mobility or strength or balance in that position? Maybe, but there’s probably a bunch of other reasons as to why 50 people have 50 different squats.

A standard requirement for powerlifting is to squat to a depth that involves having the crease of the hips below the vertical position of the knee. That’s probably the only known requirement for squat depth out there. The universal recommendation of “ass to grass” depth being the best thing since sliced bread may sound nice on paper (or in Instagram videos or Youtube segments), but it might be something that’s relatively difficult for some people to achieve, and for others it could be downright impossible, regardless of how much mobility work or soft tissue attacks they go through. The benefits of a deep squat seem to only be reserved for those who have the ability to express those benefits by accessing that range of motion without some other compensatory issue.

Let’s just consider simple stuff like anthropometric differences between individuals. Someone who is taller will have a bigger range of motion to go through to hit a parallel position than someone who is shorter, and someone with longer femurs in relation to their torso length will have a harder time maintaining balance over their base of support compared to someone who has shorter femurs. A long femur could be any femur that comprises more than 26% of an individual’s’ total height. So someone who is tall and long femured will have trouble getting down to or below parallel due to simply having the limb lengths to allow the bar to stay over the base of support during the squat motion without losing balance one way or the other.

Not as commonly known is the degree of retroversion or anteversion the femoral necks can make. The shaft of the femur doesn’t just always go straight up and insert into the pelvis with a solid 90 degree alignment. On occasion the neck can be angled forward (femoral head is anterior to the shaft) in a position known as anteversion, or angled backward (femoral head is posterior to the shaft) in a position known as retroversion. Zalawadia et al (2010) showed the variances in femoral neck angles could be as much as 24 degrees between samples, which can be a huge difference when it comes to the ability to move a joint through a range of motion.

hip variations squat

The acetabulum could itself be in a position of anteversion or retroversion, and this difference itself could be more than 30 degrees. This means the same shaped acetabulum would give someone who has the most anteverted acetabulum 30 extra degrees of flexion than someone who had the most retroverted acetabulum, but would give them 30 degrees more extension than the anteverted hips.

There’s also the differences in centre-edge angles, or the angle made from the center of the femoral head through the vertical axis and the outer edge of the lateral acetabulum. Laborie et al (2012) measured this angle in 2038 19 year old Norwegians, and found that it ranged from 20.8 degrees to 45.0 degrees with a mean of 32 in males and 31 in females.

hip anatomy squat

Now to throw even another monkey wrench into the problem, there’s the simple fact that your left and right hips can be at different angles from each other! Zalawadia (same guy as before) showed that the angle of anteversion or retroversion of the femur could be significantly different from left to right, sometimes more than 20 degrees worth of difference.

squat anatomy

All of this can have a direct effect on their available range of motion. You can’t easily mobilize bone into bone and create a new range from that interaction, so if one person has hips where the bony alignment and shape doesn’t causes earlier contact in a specific direction compared to someone else who has a different shaped and aligned hip structure, it’s going to show in their overall mobility.

Elson and Aspinal (2008) showed that there can be a massive variation in both passive and active movements of the hip across age ranges and gender differences. They showed a true hip flexion range of between 80-140 degrees (mean of 25)with no lumbar rounding, a strict active straight leg raise with no lumbar rounding range of 30-90 degrees (mean of 70), and active leg raise with lumbar rounding of 50-90 degrees (mean of 86). This means someone in their sample managed to get 60 degrees more hip flexion than someone else in the sample. There was also a range of between 5-40 degrees of hip extension too, and across an age range from 19-89 years old, that’s a notable difference, especially if you work in general populations where everyone walks into the gym and over to the squat rack.

D’Lima et al (2000) found that hip flexion ROM could be as low as 75 degrees with 0 degrees of both acetabular anteversion or femoral anteversion, but as high as 155 degrees, with 30 degrees of both acetabular anteversion or femoral anteversion. An increase in femoral neck diameter of as little as 2mm was able to reduce hip flexion range by 1.5 – 8.5 degrees, depending on the direction of motion.

So essentially, your ability to achieve a specific range of motion is as much up to your unique articular geometry as it is to your strength and mobility. In many cases, it’s entirely independent of your strength and mobility, and no amount of stretching, mashing, crushing, or stripping will improve it. In many cases, trying to achieve that range of motion that’s outside of your joints ability to achieve will cause less desirable results, like bone to bone contact and irritation (potentially leading to things like femoroacetabular impingement), or compensatory movement from other joints like the SI joint or lumbar spine.

So with as much involved with the structure as I’ve presented here, and how impactful it can be to the end result of total motion of the hips during exercises, how can you determine whether it’s a limiting factor or not? If you happen to have X-ray vision you can do a good job of this, but you’d likely be charging a heck of a lot more money than you are right now for your services.

What we have available is a detailed assessment that focuses on a combination of features.

Involving a passive assessment to assume a theoretically available range of motion and shape of movement capability, an active assessment to see how they can use that range and whether there’s a difference between the two, and then determining strength or motor pattern aptitudes for the movements can be the best tools we have at our disposal, and then coaching the movement until their face sweats blood.

By using multiple approaches to assessing available and usable range of motion, you can get multiple views into a room that can paint a broader picture of what’s available. If the person has the ability to easily let their knee drop to their chest on your treatment table and squat to the floor, there’s obviously no restriction to their range of motion. If they have trouble breaking 90 degrees, even if they move wider through abduction and external rotation, their active range is limited through multiple tests, and their ability to show you a squat shows a lumbar flexion at around 90 degrees of hip flexion as well, the odds of you mobilizing that tissue to produce a significantly bigger range may be limited.

 

Passive Assessment of Hip Structure

 

Active Hip Flexion Capability Against Gravity

 

Active Rockback for Hip Flexion without Gravity Influence

 

Supported Squat Assessment


If all of these tests show a specific limitation to the range of motion consistently across all situations, it could be assumed that there would be a structural limitation versus passive insufficiency, weakness or other considerations. If active testing is limited but passive or supported assessments are fine, there could be a strength or motor pattern limitation holding the movement back.

Now sure, there’s a lot of brakes that could be restricting that range, from things like scar tissue to guarding and some soft tissue restrictions. Doing some work to help reduce that can help improve overall range of motion, but in some cases will be limited to just minimal gains. In some situations, trainers or therapists may work on improving range of motion for weeks or months and see no improvement, and in many cases the deck would be stacked against them seeing any improvement at all.

customized squat pattern

As mentioned earlier, there could also be an asymmetric structural element at play, which may necessitate an asymmetric setup for the movement where one foot is either turned out more, held slightly forward or back, or even turned into something like a one-heel elevated squat. The difference between this and a lunge is merely how far back that elevated foot is relative to the other foot, but again it’s taking advantage of potential asymmetries in structure and allowing an asymmetric set up to be more congruent with the individual.

Another way to think of it is if we have a potentially asymmetric structure yet force a symmetric set up on it, we may be creating an imbalance or compensative element in our training versus preventing it.

The Complete Hip and Shoulder Blueprint

complere shoulder and hip blueprintThese and many more elements are discussed in Complete Shoulder & Hip Blueprint, a new continuing education resource from Tony Gentilcore and Dean Somerset. This digital video product is 11 hours of lecture and hands on where they break down pertinent anatomy, considerations for program design, and delve into assessments, corrective options, and training considerations for these 2 highly involved complex structures.

The series is currently on a launch sale pricing, and the entire package is available for only $137 versus the regular pricing of $177. The sale is on from November 1 through 5, so act quickly to get your copy.  Click below to learn more or check out the below preview video!

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Bridging the Gap From Rehab to Performance

I’m really excited to announce that the online version of the Champion Bridging the Gap From Rehab to Performance seminar that we had up in Boston last month is now available!

We see so many people at Champion that have rehabbed elsewhere for months and are still doing 3×10 of straight leg raises.  It’s no wonder that studies show persistent weakness after rotator cuff repair, ACL reconstruction, and other surgeries.  We aren’t bridging the gap!  

That’s why we wanted to put this together to show how we focus on acute rehab, but understand the process to transition them to performance-based activities.

On the flip side of the equation, the assessment process and program design for someone recovering from an injury that wants to transition to strength and conditioning is also different and important to understand.  

We’ll show how we integrate strength and conditioning concepts into our rehab programs, and how we assess and design strength and conditioning programs for people follow injury.

To me, this is the future our professions need to head towards.  We can’t just perform quad sets, straight leg raises and mini squats!

 

Bridging the Gap From Rehab to Performance

champion bridging the gap from rehab to performanceThe online version of the Champion Bridging the Gap From Rehab to Performance contains 7 modules and over 6 hours of content designed to help you build better rehab and post-injury training programs.  We’ll cover:

  • Applying Strength and Conditioning Principles into Acute Rehab – Lenny Macrina
  • Integrating Advanced Rehab and Early Strength and Conditioning – Dave Tilley
  • Integrating Performance Therapy to Optimize Performance – Mike Reinold
  • Live Q&A Session with the Rehab Team
  • Performance Training Post Injury: The Assessment Process – Rob Sutton
  • Performance Training Post Injury: Program Design – Kiefer Lammi
  • Live Q&A and Demonstration of the Assessment Process and Discussion on Program Design

Personal trainers and strength coaches will benefit from learning how we integrate rehabilitation concepts into our programs to properly assess, customize programs, and advanced people into strength and conditioning programs.  Likewise, rehabilitation specialists will benefit from learning how we integrate appropriate strength and conditioning concepts through the acute and advanced phases of rehabilitation.

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The Use of Non Motorized Treadmills to Facilitate Gait and The Posterior Chain

We’ve recently started playing more with non motorized treadmills at Champion and have been very happy with the results.

Non motorized treadmills have gained popularity in the fitness realm as alternatives to self-powered conditioning machines like bikes and rowers. The Assault Air bikes and Concept 2 rowers have long been popular for their ability to produce amazing workouts.

I am a big fan of conditioning machines that increase their intensity based on the amount of effort exerted. Essentially, the harder you go, the harder they push back!

These have done wonders for high intensity interval training and sprint conditioning work.

Woodway has recently developed the Woodway Curve self-powered manual treadmill. Past non motorized treadmills seemed really cheap to me, but Woodway, who makes some of the best treadmills, has really made an exceptional machine with the Curve. I started using them for sprint work with the Red Sox, but have recently been using it more and more with my rehabilitation clients at Champion.

Because it is nonmotorized, your posterior chain is nicely engaged while walking and running on the Curve. A simple period of ambulation on the Curve does a great job engaging the hamstrings and glutes. I’ve been using these in everyone with diagnoses like patellofemoral pain, low back pain, and even postoperative. We start with a slow walk and slowly build up the speed and eventually get to running.

In the video below I explain more. I’m a big fan of nonmotorized treadmills to facilitate a proper gait form and engage the posterior chain.


5 Tweaks to Make Shoulder Exercises More Effective

The latest Inner Circle webinar recording on 5 Tweaks to Make Shoulder Exercises More Effective is now available.

 

5 Tweaks to Make Shoulder Exercises More Effective

5 Tweaks to Make Shoulder Exercises More EffectiveThis month’s Inner Circle webinar is on 5 Tweaks to Make Shoulder Exercises More Effective.  Over the years, you tend to pick up on the little things that can make a big difference.  I’m always reading the latest research to find simple little tweaks that I can make to an exercise to change the desired result.  Maybe I’m trying to optimize the mechanics of the scapula, or trying to enhance EMG activity of a certain muscle, or even change the ratio of activity between two muscles.

In this webinar, we discuss:

  • Why little tweaks can make a big difference
  • Why integrating the kinetic chain into a shoulder exercise may be effective
  • How altering hip and trunk movement during exercises change the muscle activity
  • How you can put this all together and make your own functional exercises specific to each person

To access this webinar:

 

 

 

A Better Way to Perform Shoulder Exercises?

It’s pretty obvious that the shoulder is linked to the scapula, which is linked to the trunk.  So why do we so often perform isolated arm movement exercises without incorporating the trunk?  It’s a good question.  The body works as a kinetic chain that requires a precise interaction of joints and muscles throughout the body.

 

The Effect of Trunk Rotation During Shoulder Exercises

A recent study was published in the Journal of Shoulder and Elbow Surgery that examined the impact of adding trunk rotational movements to common shoulder exercises.

The authors chose overhead elevation, external rotation by the side, external rotation in the 90/90 position similar to throwing, and 3 positions of scapular retraction while lying prone (45 degrees, 90 degrees, and 145 degrees) that were similar to prone T’s and Y’s.  The essentially had subjects perform the exercise with and without rotating their trunk towards the moving arm.

A Better Way to Perform Shoulder Exercises?

EMG of the the upper trapezius, middle trapezius, lower trapezius, and serratus anterior were recorded, as well as 3D scapular biomechanics.

There were a few really interesting results.

  • Adding trunk rotation to arm elevation, external rotation at 0 degrees, and external rotation at 90 degrees significantly increased scapular external rotation and posterior tilt, and all 3 exercises increased LT activation
  • During overhead elevation, posterior tilt was 23% increased and lower trap EMG improve 67%, which in turn reduced the upper trap/lower trap ratio.
  • Adding rotation to the prone exercises reduced upper trapezius activity, and therefore enhanced the upper trap/lower trap ratio as well.

 

What Does This All Mean?

I would say these results are interesting.  While the EMG activity was fairly low throughout the study, the biggest implication is that involving the trunk during arm movements does have a significant impact on both muscle activity and scapular mechanics.  Past studies have shown that including hip movement with shoulder exercises also change muscle activity.

This makes sense.  If you think about it, traditional exercises like elevation and external rotation involve moving the shoulder on the trunk.  By adding trunk movement during the exercises you are also involving moving the trunk on the shoulder.

This is how the body works, anyway.  Most people don’t robotically just move their arm during activities, the move their entire body to position the arm in space to accomplish their goal.

It’s also been long speculated that injuries during sports like throwing and baseball pitching may be at least partially responsible for not positioning or stabilizing the scapula optimally.  I think this study supports this theory, showing that trunk movement alters shoulder function.

Isolated exercises like elevation and external rotation are always going to be important, especially when trying to enhance the strength of a weak or injured muscle.  However, adding tweaks like trunk rotation to these exercises as people advance may be advantageous when trying to work on using the body with specific scapular positions or ratio of trapezius muscle activity.

 

5 Tweaks to Make Shoulder Exercises Even More Effective

I’m a big fan of understanding how little tweaks can make a big difference on your exercise selection.  If you are interested in learning more, this month’s Inner Circle webinar will discuss 5 Tweaks to Make Shoulder Exercises Even More Effective.  The webinar will be Tuesday August 25th at 8:00 PM EST, but a recording will be up soon after.

 

 

 

Great Exercise to Enhance Posterior Shoulder Strength, Endurance, and Overhead Stability

I wanted to share an exercise I have been incorporating into my programs lately to develop posterior shoulder strength, endurance, and overhead stability.  I call it the ER Press as it combines shoulder external rotation in an abducted position with an overhead press.  When performed with exercise tubing, it provides an anterior force that the posterior musculature must resist during the movement.  The key is to resist the pull of the band while you press overhead.

I use this drill a lot with my baseball players and overhead athletes.  I think it’s a great drill that hits many of the areas that I focus on when training a strong posterior chain of the trunk and arm.

It’s also becoming a favorite of my Crossfit and olympic lifting athletes, who are reporting that they feel more comfortable overhead and have more stability with their snatches and overhead squats.

There are numerous progressions that can be performed by simply changing the position the athlete is in, including tall kneeling, half kneel, and split squat stances.  You can also perform some rhythmic stabilizations at the top range of motion once to increase the challenge.

 

Exercise Selection for Rehabilitation Programs

Today’s guest post is written by Dennis Treubig, PT, DPT, CSCS.  Dennis has some great thoughts and I couldn’t agree more with his motivation to push himself.   This is a concept I talk about all the time.  I love the first line below!   Thanks for sharing, I think this information and the “progress” Dennis has made is a great example of thinking outside the box, while justifying your thoughts with scientific rationale.  Good work Dennis, thanks!

Exercise Selection for Rehabilitation Programs

selecting rehabilitation exercisesI believe that from time to time any physical therapist should ask themselves, “Professionally, what do I do differently now than 5 years ago?”  If your answer to that is nothing, you are doing a disservice to yourself and your patients (and most likely aren’t reading websites like this).  If you answer that question with a lengthy discussion, then I commend you.  When I asked myself that question recently, I realized that one of the major areas I have changed is in exercise selection for my patients.  After thinking about it more and more, I feel that this is one area that separates the run-of-the-mill PT from the “advanced” PT – and that is why I decided to elaborate on my thoughts.

I think there are many physical therapists out there that bombard their patients with a slew of exercises thinking that more is better.  These PT’s will add new exercises without taking out old ones, they will prescribe “3 sets of 10” for each exercise, and rarely progress the weight/resistance.  These types of PT’s will also see a new, “cool” exercise somewhere and then, without proper discretion, try it with all of their patients.  While this is not necessarily a “bad” treatment, I believe that we, as PT’s, should be better than this.

When I came out of PT school, I was eager to jump right in and try all these new & exciting manual techniques and exercises (for the purpose of this article I will obviously focus on the exercise aspect).  While my patients were getting better, I found my treatment plans were loaded with exercises, making it difficult to know what was beneficial, which ones may have been causing soreness, and which ones weren’t even necessary.  In addition, it was also making each patient’s treatment rather lengthy, which is not ideal when you practice in Long Island, NY where most of my patients are “limited on time.”

So, I went back to the research, followed some new professional blogs, and read books from different fields (physical therapy, strength & conditioning, business success, etc.) to see how I could better serve my patients.  Here are some of the key points that resonated with me:

Selecting Reps and Sets

If the leading strength & conditioning specialists have their healthy clients doing only 3-5 main exercises (not including a little assistive work) when strength training, why would we put our injured patient through 7, 8, 9… exercises for “3 sets of 10?”

Since an injured patient is not going to be able to tolerate the volume of a healthy strength-training individual, we should be implementing volume less than that (and increasing it as necessary).  And since when did 3 sets of 10 become the only way to exercise in a PT clinic.  If strength & conditioning specialists constantly change the reps/sets to fit the needs of their client, why aren’t we?  We should be altering the sets, repetitions, and resistance of the exercises to fit within that desired volume.

The Pareto Principle (80/20 rule)

In case you are not familiar with this principle, it states that, for most events, approximately 80% of the effects come from 20% of the causes.  I believe this is applicable to rehab exercises – 80% of our results probably come from 20% of the exercises we give to patients (or should come from 20% of the exercises).  This means that if you focus on the appropriate 3-4 exercises and cut out the rest, you will get similar results.  And, I believe, better satisfaction from your patients.

Integrating Recent Research

Research articles that studied EMG analysis of therapeutic exercises have provided us with better information regarding muscle activity during each exercise.

Among others, articles by Reinold et al, Ekstrom et al, & Ayotte (references at end of article) have shed light on common exercises we prescribe.  This allows us to re-evaluate the exercises we use and pick the ones that elicit the most desired muscle activity.  And just because these articles looked at numerous exercises, it does not mean that we should pick every “good” exercise they looked at – be selective and choose the most worthwhile exercises.

The Jam Experiment

rehabilitation exercisesIf you are unfamiliar with this experiment, here is a brief synopsis (officially titled, “When Choice is Demotivating: Can One Desire Too Much of a Good Thing?”).  Shoppers at a grocery store were presented with two different displays of jam – one had 6 flavors and the other had 24 flavors.  The results showed that 30% of people who visited the display with 6 jams actually purchased jam, while only 3% made a purchase after visiting the display that offered 24 jams.  (Photo by @joefoodie)

So, you’re probably asking, “How does this relate to rehab programs?”  Here is where I first noticed this idea – anecdotally, when providing patients with a home exercise program, the more you give them, the less likely they are to perform it.  Soon thereafter, I also became aware of it with regards to the exercise programs my patients went through.  The more exercises they did, the less likely they were to remember how to do them correctly and the less intense they did them.

“Perfection is not when there is no more to add, but no more to take away.”

One day, I came across this quote from Antoine de Saint-Exupery and it definitely left an impression on me (personally and professionally).  All too often, I see new, more complex exercises being added to patients’ programs without taking the basic exercise out.  This becomes redundant, increases the volume, and lengthens the treatment time.  For example, if your patient is doing wall squats, sit-to-stands, and leg press for 3 sets of 10, cut out the more basic sit-to-stands and wall squats and focus on the leg press.  Do the leg press for 4-5 work sets and bump up the intensity.  I bet you’ll get similar results with less work.  This will free up time for important mobility/corrective exercises and more manual techniques.  And by no means do I think that my treatment plans are perfect, but this quote makes you think about things in a different way.

After taking all this into account, I began to “trim the fat” and re-designed my rehab programs.  I wanted my programs to be direct, efficient, easily understood, and reproducible (for after discharge).  So, I started giving my patients 3-4 exercises, frequently altered the reps/sets/weights as necessary (usually in the 4-5 work set range and 4-8 rep range), educated my patients on the reasoning/technique/progression of the exercises and…  TADA… the results were better than I had before.

Not only were the patients’ results better, but it also became easier for me to manage any problems that may arise.  And when fewer exercises were implemented, my patients were retaining the information and able to make decisions on their own.  Now, it’s not uncommon for me to tell my patient what exercise is next and after 5 minutes they’ll come up to me and tell me, “I warmed-up for 8 reps on 80 lbs, then did 2 sets of 8 at 100 lbs, 2 sets of 6 at 110 lbs and was only able to do 4 reps at 120 lbs.”  When your patients are making decisions (and the right decisions) without your help, you know you have done your job right.

I hope this article makes you think about how you design your treatment programs and sparks some discussion in your clinic.

 

References

  • Ayotte NW, Stetts DM, Keenan G, Greenway EH.  Electromyographic Analysis of Selected Lower Extremity Muscles During 5 Unilateral Weight-Bearing Exercises.  J Orthop Sports Phys,  2007;37:48-55.
  • Ekstrom RA, Donatelli RA, Carp KC.  Electromyographic Analysis of Core Trunk, Hip, & Thigh Muscles During 9 Rehabilitation Exercises.  J Orthop  Sports Phys,  2007;37:754-762.
  • Ekstrom RA, Donatelli RA, Soderberg GL.  Surface Electromyographic Analysis of Exercises for the Trapezius & Serratus Anterior Muscles.  J Orthop Sports Phys, 2003;33:247-258.
  • Ekstrom RA, Osborn RW, Hauer PL.  Surface Electromyographic Analysis of the Low Back Muscles During Rehabilitation Exercises.  J Orthop Sports Phys,  2008;38:736-745.
  • Ferriss, Timothy.  The 4-Hour Workweek: Escape the 9-5, Live Anywhere, and Join the New Rich.  Crown Publishing Group, 2007.
  • Iyengar SS, Lepper M.  When Choice is Demotivating: Can One Desire Too Much of a Good Thing?  Journal of Personality and Social Psychology, 2000;79:995-1006
  • Reinold MM, Wilk KE, Fleisig GS, et al.  Electromyographic Analysis of the Rotator Cuff & Deltoid Musculature During Common Shoulder External Rotation Exercises.  J Orthop Sports Phys, 2004;34:385-394.

 

About the Author

Exercise Selection for Rehabilitation ProgramsDennis Treubig, PT, DPT, CSCS.  Dennis received his Doctorate of Physical Therapy from the University of Delaware in 2005 and has been practicing at ProHealth Physical Therapy in Lake Success, NY for the past 6 years.  He is also a Certified Strength & Conditioning Specialist by the NSCA and a Clinical Instructor for the Hofstra University Athletic Training Program.

 

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Fitness Gadget Review – Fitbit, Jawbone Up, Nike Fuel Band

I’m going to take a different approach to this week’s Stuff You Should Read and provide some Fitness Gadget Gift Ideas and review the Fitbit, Jawbone Up, and Nike Fuel Band.  ‘Tis the season.  If you know me, you know it takes me an hour to pick out cough medicine at CVS because I have to nitpick and compare every aspect (it’s a curse…).  Well, I just recently did a similar thing to the fitness tracking gadgets that are on the market now.  Since I did all the deliberating in my head, I hope you benefit from my OCD personality.

 

Inner Circle and RehabWebinars.com Update

I hope everyone had a great holiday and downtime last week.  My next live Inner Circle webinar will be tomorrow morning at 10:00 AM EST.  I will be discussing the system I use to stay current with new thoughts and research, and how you can build your own system too.  You’ll learn how you can quickly and easily build a system online to stay current.  Even if you put just a couple of these techniques into action, you’ll be able to enhance your skills.  Inner Circle members can sign up for the live webinar at the Inner Circle dashboard.  As always, I’ll get a recorded version up to the site sometime next week.  Click here to learn more about my Inner Circle.

For December, I know we all have a crazy month ahead of us.  I am going to talk more in depth about a couple of articles I from this site recently on the qualities we need to succeed and then do a live Q&A sessions via webinar.  I’ll do two live Q&A’s, one during the day and then try my best to do another in the evening during the week.  Come with your questions in hand and we’ll do a nice chat session online in a webinar.  If you have a specific case study or difficult patient you want to discuss, contact me and send me an email describing it and perhaps we’ll discuss.  I’ll let everyone know when these will be scheduled.

RehabWebinars.com actually featured a webinar of mine this month, discussing the Scientific and Clinical Rationale Behind Shoulder Exercises.  For those that know me, you know I enjoy this topic.  I discuss some of the latest research on selecting shoulder exercises.  Learn more about RehabWebinars.com.

 

Fitness Gadget Gift Ideas

For those looking for gift ideas for the fitness enthusiast in your life (or wondering what to ask for yourself!), here are three gifts ideas you may want to checkout.  Fitness trackers are hugely popular right now, with the three big names being Fitbit One, Nike Fuel Band, and the new Jawbone Up.

Fitbit One

Fitbit One Fitness Gadget Gift IdeasThe Fitbit brand has a few options, but the newest model, the Fitbit One is worth considering.  The Fitbit One tracks your steps, distance, calories, and stairs climbed in a pedometer that clips to your belt or shoe.  In addition, it has one of the better features to me, the ability to monitor your sleep cycles and wake you up silently using a smart alarm.  What this means is that when you tell it you want to wake up at 7:00 AM, it may notice that you are in a light state of sleep at 6:50 and will vibrate to wake you up before you drift back off into deep sleep, preventing you from waking up groggy.  While the smart alarm is cool, I like tracking my sleep quality just as much.  I have used this to monitor my training and stress levels.  It syncs wirelessly through Bluetooth, works with a bunch of great apps, and has a pretty nice app of it’s own.  Click here to learn more about the Fitbit One, it’s the #1 selling pedometer on Amazon.

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Nike Fuel Band

Nike Fuel Band Fitness Gadget Gift IdeasNike brings a similar product to the market in the form of a wrist band.  The Nike Fuel Band looks pretty cool (if you are into the whole wristband thing, I like it better than clipping on a Fitbit) and has a nice colorful display that looks cool (and doubles as a watch if you want).  The Nike Fuel app is OK, though Fitbit’s is better in my opinion.  It does sync wirelessly, but most disappointing to me is that it does not monitor your sleep or offer a smart alarm.  This is the biggest negative to me.  I would love to have all these features in one.  I should also note, the clip on wristband has a couple of drawbacks, I can’t tell you how many times I’ve pinched my wrist when putting it on, and I have also had it open up on me while wearing several times.  Nike has also tried to quantify fitness with what they call Nike Fuel.  They don’t tell you how they calculate it, but I have to admit it backfired for me.  I noticed what my Nike Fuel level was on days I didn’t work out and saw that I was still way above average, which encouraged me to take the day off from training.  I guess I’m pretty active at work…  Click here to learn more about the Nike Fuel Band.

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Jawbone Up

The Jawbone Up could be the perfect blend between the Fitbit and Nike Fuel Band.  Originally launched last the year, the wristband was pulled from the market as the product was not quite as water resistant as the advertised!  I see that as a positive, they’ve spent months redesigning and have just re-released the product.  I would imagine they wouldn’t risk another disaster (right???)!  The Jawbone Up is another wristband, though it doesn’t snap on the the Nike Fuel Band, which is probably a good thing.  It does monitor your sleep, have a smart alarm, and a cool app.  It also has the ability to track what you eat and your mood, making it a pretty complete package.  However, it does not sync wirelessly.  I personally don’t care about this feature the most.  Unfortunately, you can’t get the Jawbone Up on Amazon yet.  I think you can get it online from Jawbone or at the Apple Store, with Best Buy getting it soon.  Click here to learn more about the Jawbone Up.

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Here are few key points of each to help you decide.  The Fitbit probably makes sense for the greatest majority of people, the Nike Fuel Band is potentially the coolest, and the Jawbone Up has the best features if your like the wristband thing.  I would go with the Fitbit, but I think I like the wristband better, so I am going Jawbone Up.

  • Fitbit One – Sleep monitor, wireless, clips onto belt, works with a bunch of other apps
  • Nike Fuel Band – Has clock, wireless, wristband – does not have sleep monitor
  • Jawbone Up – Sleep monitor, wristband – does not wirelessly sync

 

These all seem like quick and easy gift ideas for a wide variety of people.  I’m a fan of these new fitness tracking gadgets so thought this was all worth sharing.  Which one are you getting???  Happy shopping, hope these fitness gadget gift ideas come in handy!

 

 

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