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TRAINING Michael Christ ���������� �����SHOULDERS March/April 2010 WWW.OBLIQUE.SC ���������� �����Michael Christ Get Fit With SHOULDERS TRAINING ZUMBA ZUMBA

Mar April Oblique

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Page 1: Mar April Oblique

TRAINING

MichaelChrist

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SHOULDERS

March/April 2010

WWW.OBLIQUE.SC

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MichaelChrist

Get Fit With

SHOULDERSTRAINING

ZUMBAZUMBA

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Goose Creek�

West AshleySavannah Highway

2 NEW LOCATIONS

www.eastshoreac.comDowntown Charleston

Mt. Pleasant Hanahan Daniel Island West Ashley Moncks Corner

North Charleston

12 Locations in the Charleston Region

Now Featuring Affordable Semi-Private Personal

Training

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3

March/April 2010

Staff info

7 They’re Supersets! by Nancy Edwards-Burnham

14 Zumba by Elizabeth Linda

19 The Stiletto Stampede by Lilla Folsom

22 Are You Wearing the Right Shoe? by Angela Klick26 Five Fitness Myths by Robert Word

Features

Departments

Currently Abby Simon is bi-coastal, as she splits her time between New York City and Charleston, SC. Inspired by all that New York has to offer, she’s constantly looking for new clothing and shoe lines for her husband’s store, Gwynn’s of Mt.Pleasant, while also selling advertising and representing a jewelry line out of Paris, France. When in town, she trains with Rob Short at Pitt Street Gym in Mt. Pleasant. Abby also participates in indoor cycling at Bluefish Fitness Club in downtown Charleston. She is currently training for IMG NewYork Marathon.

8 Featured Trainer10 Body Parts12 Yoga Pose of the Month16 Interview21 Black and White Photo30 Sports Injury

John Di Giovanni | Editor/Publisher Lilla Folsom | Managing EditorMelissa Weir | ProofreaderCaroline Kluttz | Intern Caitlin Grant | Intern

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Clothing provided by Gwynn’s of Mt. Pleasant.

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Oblique Magazine is a bi-monthly publication distributed throughout the Charleston area. All content of this magazine is copyrighted and may not be copied or reprinted without consent of the publisher. Unsolicited manuscripts and photos are welcome, but Oblique does not assume responsibility of their protection. All materials can be mailed to PO Box 22843 Charleston, SC 29413 or emailed to [email protected]

Editor’s Office and Advertising 843-478-4537

Contributors

From the Editor

Damon R.Smith

LillaFolsom

BenWilliams

AngelaAdams

JessicaSchwartz

MaryFord

Lilla FolsomManaging Editor/Oblique Magazine

Freelance Writer/Realtorwww.lilla.net

Damon R. SmithLocal Professional Photographer

www.dsmithphoto.com

Angela Adams BellinChildren’s Fitness Instructor/ESAC

[email protected]

Ben Williams Professional Photographer

[email protected]

Mary Ford CPT, PTAEast Shore Athletic Club

[email protected]

Jessica Schwartz MPT, CSCSRehabilitation Centers of Charleston

www.rcctherapy.com

Nancy Edwards-Burnham CPTCertified Personal Trainer/ESAC

[email protected]

Robert WordDistrict Manager ESAC

[email protected]

Angela Klick Store Manager

TrySports, Mt. Pleasantwww.trysports.com

Elizabeth LindaProfessional Educator

[email protected]

Caitlin GrantOblique Magazine Intern

[email protected]

Caroline KluttzOblique Magazine Intern

[email protected]

It is time for the annual 2010 Oblique Fitness Expo! Oblique Magazine and its’ supporters are looking forward to this annual event.

Some of the area’s most popular fitness classes including Zumba, Tae Bo, Les Mills Body FLOW, Body ATTACK and Boot Camp will be featured and lead by the area’s top fitness instructors. These instructors will lead participants in two, 2 1 ⁄2 hour marathons.

Participants will form teams of ten people to compete for prizes and raise money for the local Big Brothers Big Sisters program. Oblique is encouraging local businesses, organizations, gyms, aerobic classes, schools, and sports teams to sign up to help support this worthy cause.

There will be activities for children taking place during the Expo. There is no excuse for fitness enthusiasts not to attend and participate!

The Expo will take place in North Charleston at the beautiful Riverfront Park on April 24th , 2010.

For more information visit www.oblique.sc

ElizabethLinda

NancyEdwards

AngelaKlick

CarolineKluttz

CaitlinGrant

RobertWord

Page 5: Mar April Oblique

55

Out Play, Out Serve, Out Last!Building players from the ground up

2010 MUSC Wellness Center Tennis Programs

Ben Simon MUSC Tennis Pro

#1 Player in the south Top 10 in the nation (Men’s 30’s)

Cardio Tennis FitnessAdult All-Level ProgramsKids Zone Tennis Fitness

Academy for College Bound Kids

TENNIS PROGRAMS

...Plus More

www.musc.edu/hsc 843-792-1494Non-members welcome

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oto

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NEW LOCATION 419 HIBBEN ST. MT. PLEASANTNEXT TO HALF MOON OUTFITTERS

LARGER FACILITY, MORE AMENITIES, SAME GREAT YOGA CLASSES

www.serenitynowyoga.net843-849-0445

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-on-site massage-workshops

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Page 6: Mar April Oblique

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Page 7: Mar April Oblique

7

They’re not just sets.......They’re

This is quite possibly the best way to organize a workout plan if you’re looking to tone up and slim down. Check

this out. Unless you’re a crazy person like me, you’re not spending 10+ hours at the gym. Most people will dedicate

one hour a day to a work out, but how do make sure you’re getting the most out of your precious time?

Super setting your workouts will do many things, such as build endurance for cardiovascular fitness, increase stamina or continuous fat burning, and allow for more

strength exercises in half the time. I’ll only repeat this one more time, super setting is the most effective way to weight

train for fat burning and weight loss.

The key to doing a successful superset workout is to minimize your recovery time. If you are first starting, keep your break time under a minute and a half. Start

dropping your break time by 15-30 seconds every couple of weeks, until you are only breaking for 30 seconds between sets. Embrace this challenge and you will continue

to see improvements in your performance and physique.

Getting Started Try doing a leg exercise between every set of an upper

body exercise. For example, do a set of standing military presses with dumbbells, then carry those

db’s while doing walking lunges for 1 minute. Another variation of super

setting is doing a core exercise between sets. Try holding a plank

for 30 seconds to 1 minute between any upper, or lower body exercise.

Get in and out of the gym in less time, with more benefits. Remember, no regimen is complete without cardiovascular

training, proper nutrition, and adequate sleep.

By Nancy Edwards-BurnhamSUPERSETS

Nancy is a personal and group trainer at ESAC. If you haveany questions regarding this article, you can reach Nancy at

[email protected]

Page 8: Mar April Oblique

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START

Travis Robinson Is a 2006 graduate of Radford University in Virginia

with a degree in Exercise, Sports and Health Education. He is a

Certified Personal Trainer with the National Council on Strength and Fitness, and is currently training clients at ESAC where he is also

popular Boot Camp instructor.His service of skills varies from core training, body shaping and

toning, weight loss, strength training, boot camp style training

and nutritional advice.Travis can help every client

maximize their potential and can be reached at 540-808-7399 or

[email protected]

FORGET THE TRAFFIC AND

CROWDEDGYMS!

Wellnesswith Caroline Sampson

TPwww.totalpackagewellness.com

In-Home Training843.452.5731

Get the results you need in the comfort of your own home

Caroline Sampson Personal Trainer

Karen Barrett

“Red”FORGET THE TRAFFIC AND

CROWDEDGYMS!

Get fit in your own home or office with

Charleston’s best in-home Personal Trainer

Get fit in your own home or office with

Charleston’s best in-home Personal Trainer

Caroline SampsonPersonal Trainer

START

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THRUST OUTS

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TravisRobinsonTravisRobinson

Page 9: Mar April Oblique

9

Certified Personal Trainer,

Lara Wittstadt, is committed to a daily fitness routine.

Page 10: Mar April Oblique

10 10

NOW

YOU

CAN

HAVE

BROA

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RONG

SHOU

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Model Ben Wright

Photo By John Di Giovanni

Model Ben Wright

Photo By John Di Giovanni

Page 11: Mar April Oblique

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50 ft Climbing WallJames Island County Park’s

1

2

3

4

5

While working the shoulders or deltoids, it is impor-tant to realize that you need to train different parts of the shoulders in order to develop them properly. Your routine should emphasize front, middle, and back of the shoulder exercises that specifically hit these areas. It is often the rear deltoid that gets neglected during shoulder training. Below you will find five exercises that you can do that will not neglect any area of the shoulder, and help you receive the results in both shape and strength you need. Like with any exercise, proper form is essential and far more important than the amount of weight you are using.

1. Seated Front Dumbbell Raises: This exercise focuses on the front deltoid. While sitting on the front of a bench, hold dumbbells to your side with palms facing inward. Raise the dumbbells to chin height while slowly turning the hands so that the palms face the floor, with a slight downward turn of the hands. This slight turn gives an added emphasis to the front deltoid. While repeating your repetitions, be sure not to swing the weights up and down.

2. Seated Side Lateral Raises: This is a great exer-cise for the middle of the shoulders. While in a seated position, hold the dumbbells at your side with the palms facing inward. With the elbows slightly bent, raise the arms out to the sides to about your ear height, To get a little added focus to the middle deltoids, tilt the hands slightly downward.

3. Reverse Dumbell Flys: A very good exercise for the rear deltoids. While lying on the hyper-extention machine with your thighs resting on the pads and lean-ing the upper body forward, hold a pair of dumbells out across from your chin with your palms facing each other and elbows slightly bent. Keep your chest elevated and an arch in lower back as you pull the dumbells back and away from each other until the weights are out to your side, across from your shoulders, with your palms facing downwarrd. While repeating your reps, it is important not to swing the dumbells or drop them below shoulder level height. This exercise does not require heavy weight to be effective.

4. Lying Reverse Cable Flys: Another great exercise for the rear deltoids. Start by lying face up on a bench between a cable crossover machine. Grasp the opposite ends of the cable with each hand. Palms will face away from you with hands crossed. The crossing of the hands activates the rear deltoids. Fom here, you will pull the hands wide apart and slightly back. As with the previous exercise, it is essential that the arms remain straight or you will lose the focus on the rear deltoids.

5. Seated Dumbbell Press: This basic shoulder ex-ercise still remains a mainstay in shoulder training and works the entire shoulder. While seated on a bench, hold dumbbells just above the shoulders and next to the ears. Press the weights above the head and bring them slightly in towards each other. Be sure to control the dumbbells on the way down to continually keep the deltoids en-gaged throughout the exercise.

Page 12: Mar April Oblique

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Model | Catherine Umstetter

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LOCAL YOGA EVENTS

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LIKE A GOOD NEIGHBOR,STATE FARM IS THERE.®

For your insurance and financial needs, see State Farm Agent:

Basil Lempesis, Agent1365 Ashley River RoadCharleston, SC 29407Bus: [email protected]

Yoga Model Camille Key

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www.oblique.sc843.478.4537

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Yoga for Golfers

March 16, 18, 23 & 25$49 for all 4 sessions

For more info, call

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with Tom Pace

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Therapeutic Yoga

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with Doug Keller

UtthitaTrikonasana

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Page 13: Mar April Oblique

13 13

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We proudly welcome Aaron Mattes to the MUSC Harper Student Wellness Center, May 20-23, for an “Active Isolated Stretching/Strengthening Seminar.” For more info, call 843-345-7769

47-B WINDERMERE BLVD CHARLESTON SC 29407

www.progressivefitnesscharleston.com

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Southeast’s only exclusive team of C.H.E.K Practitioners

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Page 14: Mar April Oblique

14

DANCEYourself Fit!

������������������

14Photo By Rod Pasibe

Page 15: Mar April Oblique

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he latest fitness craze to take America by storm, is the Lat-in-inspired, dance fitness class, Zumba (Zoom-Ba). Zumba fuses upbeat latin rhythms

with cardiovascular exercise to create a high impact dance class. Zumba is the creation of Alberto “Beto” Perez, who brought the concept of a Latin-inspired workout to Mi-ami in the 1990’s and has now become one of the most popular dance fitness classes of-fered to participants of all ages and fitness levels.

Maria Graham’s Zumba Basic class, offered at East Shore Athletic Club, Gold’s Gym, and Eco Fitness Club, consistently has 30-40 participants per class.

“I love to share the joy, emotion, and free-dom of music and dance through Zumba. I love to see my students smiling and letting their inhibitions go. The energy in a class is addicting,” says Graham.

Zumba differs from your typical aerobic regimen by allowing students to feel the music without getting caught up in mo-notonous repetitions and constant cueing. As Graham states, “Zumba is different than other Aerobics classes in that its’ main fo-cus is on the students feeling the music.

There isn’t much verbal cueing. There isn’t a wrong way to do the steps. What’s im-portant is that you’re sweating and having a good time.”

Participants, such as Karen Charles, feel that Zumba brings a certain energy that makes working out fun. “The more you “shake it” the more you sweat! It’s perfect. As some people really get into it, too! Folks from any age group love this class. Then comes the cool down, then you are wonderfully sur-prised that an hour has gone. That’s how ex-ercise should be, enjoyable, something you look forward to doing,” she says.

While the format allows you to burn calo-ries and body sculpt, Zumba encompasses the simple philosophy that “working out” can be fun! As Graham explains, “ Zumba is just plain FUN! People always leave smil-ing and saying, “that was SO much fun!” People have said how “sexy” and “free” the workout makes them feel. Participants love the variety in the music and they learn tradi-tional dance steps from different countries. Zumba is a “feel-happy” workout, which is why people keep coming to class and love to come to class.

Kimberlei Richardson, wanted to incor-porate more aerobic exercise in her gym

regimen and decided to take a Zumba class. “It’s a lot of fun and you are losing weight while perfecting some great dance steps. I love the music and the energy in the class!” she enthusiastically states.

Maria welcomes all fitness levels to Zum-ba and encourages participants to modify dance steps to their own fitness level. “Par-ticipants in the class are free to modify the steps to what they can do or feel comfort-able doing, since it’s a high impact class,” she says.

Zumba offers a variety of class formats to accommodate all fitness levels. For those seeking a low impact workout, Zumba Gold is designed for the active older adult or for individuals with reoccurring or past injuries. The main difference between Zumba Gold and Graham’s Zumba Basic is that Zumba Gold is done at a lower intensity. For those seeking an added challenge, Zumba Tone incorporates 1 lb. weights for structured body sculpting.

Graham’s Zumba Basic class is of-fered throughout the week at East Shore Athletic Club, Gold’s Gym, and Eco Fitness. For more information, and other classes available through-out the area, visit www.zumba.com.

T

Photo By Rod Pasibe

Zumba instructor, Maria Graham, gets her

class motivated at Gold’s Gym’s

James Island location.

Page 16: Mar April Oblique

A Chat

Michael (Mick)

CHRISTWith

By Angela Adams

Photo By Ben Williams

16

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You have been around Rugby for a long time. Do you mind telling us your age?

(Chuckle) You get right to the point.... I am 55. I will be 56 in March.

Tell us about your first exposure to Rugby.

My first exposure was in 1974. I played downtown by the Battery horse lot. One day, I saw a bunch of guys playing and I thought it looked like fun. I asked them if I could come play, and they said come on over.

When did you begin to play organized rug-by?

Prior to 1974, I played football. I played football since I was a kid; but it was in 1974 that I began to play organized Rug-by.

What were the early days of rugby like?

Then, I was a lot younger then everybody. Now, I am one of the oldest. When I first began playing, I was just out of high school and everyone else was older, with more es-tablished lives so now I find that the tables have turned. The uniforms have changed also. We used to wear cotton shirts. Today the shirts are made of a tighter fitting, fast drying, micro fiber. You can’t grab people by the shirt and tackle them anymore like you used to (chuckle). Playing Rugby, and wearing your Rugby shirt, is like be-ing in a fraternity. People will walk right up to you, start a conversation, buy you a drink.... Wherever, whenever, anywhere in the world. It is a common bond.

How is the sport different today?

Everyone is much fitter today! The game is also much safer then it used to be. In 1985, a man had an aneurism during a game I was in. There used to be broken necks during games, and all types of head injuries. Today, safety is a high priority. Games will be called if the officials deem the conditions unsafe. Unsafe conditions can be anything from roughness by play-ers, to field conditions. I remember some of the most fun games being played on muddy fields!

How do you stay in shape for such a de-manding sport?

An active lifestyle! Running, weight lift-ing, riding a bike, or surfing. Surfing is a great form of exercise.

The sport can be very tough. Have you had any serious injuries over the years?

Mostly head and shoulder injuries, as well as I tore a tendon in my ankle, but that was caused mostly by wear over time. I underwent surgery to repair three tendons in my ankle. During a game in 1979, I hit heads with a eam mate. The impact split his head open, and split my eye open! Rugby is a rough game.

The Charleston Rugby Team has come a long way. How good is the program?

We are definitely one of the better teams! We have a lot of respect from the other teams; they really “bring it” when they play us because they want to beat us. Our coaches keep us very disciplined!

What would you say is one of the most mem-orable moments during the years of playing your sport?

In Rugby, there are no winners, only sur-vivors, every time I make it off the field, it is a memorable experience! I have so many memorable moments, playing all over the world. In 1999, I played through-out Europe; Ireland, England, Wales and Scotland. I have also had the opportunity to travel all over the country. We have played matches and tournaments in many major cities like New Orleans, Reno, San Francisco, Paolo Alto, Baton Rouge, Prov-idence RI, NYC, Miami, Charlotte, Knox-ville, and Norfolk. We have even gone to the Bahamas! A turning point for the team was a game we played in Savannah in 2003. We beat them 6 to 5, and the team played with so much heart; after that we made it to the National Championships for the 1st time.

Tell us a little about the upcoming tourna-ment taking place here in may.

The USA Rugby South Championships on May 1st & 2nd. Two finalists from that tournament go on to compete in the Sweet 16 Tournament in Colombia. From there, the final 4 teams go on to Colorado to compete in the finals. That is the big one!

You are certainly an inspiration. If someone reading this wanted to get into Rugby, what would you recommend they do?

Like someone told me long ago, come on out.... If you like football, you’ll love Rugby! Check out the Charleston Out-laws website at www.charlestonrugby.com. Our games are on Saturday at 1:00 at McMann field in Hampton Park. We have home games on March 6th, 20th, 27th and April 3 leading up to the play-offs. We have partnered with the city to develop Youth Rugby. Currently there is a combined youth team made up of players from West Ashley HS, Wando HS, JICHS, and Burke. That team made it to the play-offs their 1st season! Porter Gaud and SOA also have growing teams. Our team also believes in giving back. We feel very for-tunate for our sponsors, and enjoy giving back to the community by participating in events like Camp Happy Days, and Adopt A Highway.

To find out about upcoming games, visit www.charlestonrugby.com.

17

Photo By Ben Williams

Page 18: Mar April Oblique

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Page 19: Mar April Oblique

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run is a run is a run, yawn; but, when the run is sched-uled to launch Charleston Fashion Week, you know it will teeter on the very

edge of extreme. Throw in stiletto pumps as the shoe du jour, and a costume contest, and the result is a laugh-a- minute spectacle through Mt. Pleasant.

The inaugural Stiletto Stampede was held last year in the midst of fashion frenzy and the locals lived up to their reputation of pulling out all the stops. The cast was legendary. I saw Marilyn Monroe, Dorothy of rainbow fame and, for the more intellec-tual spectators, Marie Antoinette, complete with a tray of cupcakes. There were goril-las with dainty purple slippers, a marvelous

maven all in black, and the costume winner, a runway model with an unlikely beard and feathers. The race winner wore a lovely lilac sheath and enough leg hair to make a model blush!

It was all in good fun! Amusingly, a stake was a large purse. The “run” winner was awarded a check for $5,000 and a matching gift certificate from Gwynn’s. The top three costumed winners: Octo-Mom, Marie An-toinette, and the runway model were rec-ognized. The top vote getter was awarded a check for $1,000 from Charleston Maga-zine.

It was fun for a good cause. The Children’s Hospital at MUSC is rated one of the best in the US and we’ll kick up our heels to sup-port it in any way maverick race director, Julian Smith, can create. Held just before

the Cooper River Bridge Run, the Stam-pede must seem like a bit of comic relief be-fore such an unwieldy project as the CRBR. Race Director Smith commented,”If you don’t want to chance the race, you’ve got to come out and watch. It’s a riot!”

Need a good laugh? Who doesn’t these days! Join the flashy crowd on Houston Northcutt on March 13th. There will be three separate races: a children’s event and, new this year, separate male and female rac-es. Gwynn’s will present medals to the kids, and a check and gift certificate for $2500 each to the male and female winners. But don’t forget to stay for the costume contest. The bar was set pretty high last year and Charleston Magazine is tempting creative fashionistas once again to try to top last year’s confections. What a sweet parade it will be. Don’t miss it!

For more information concerning this event, or to register for the Stiletto Stam-pede, please visit www.stilettostampede.com. or call the hotline at 843-856-1949.

Tongue in Chic Redux

ABy Lilla Folsom

Photo By Laura Ackerman

Page 20: Mar April Oblique

April 24thEXPO

�������FITNESS2010

RIVERFRONT PARK, North Charleston

To Benefit Big Brothers Big Sisters of Carolina Youth Development

Group Fitness Mini-MarathonsZUMBA BOOT CAMP TAE BO

BODY FLOW BODY ATTACKForm your team of 10 people and compete for prizes

www.oblique.scFor more details visit

Page 21: Mar April Oblique

Model | Lauren Frye

Photo by John Di Giovanni Favorite Team | USC Gamecocks

21

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re you one of some 80% of the population wearing the wrong shoe? I hope not, because if you are you greatly increase

your risk of injury. Even worse, you could aggravate an injury you already have or cre-ate a new one. You may ask yourself where I came up with “80% of the population”. Well, this is easy once you have access to the correct data. There are four significant factors:

1. Size: A few people wear shoes that are too big, but I can tell you from my personal experience that most problems are caused by shoes that are too small. There is a rule of thumb, which says that runners should have a “thumb’s width” of space between their longest toe (usually but not always the big toe) and the top of the shoe. The extra space gives your foot room to breath and it should help you to avoid several problems from black toes to numb feet.

2. Age: A large portion of the population wears shoes that are too old. In the long run (excuse the pun) this is a false econo-my. Now it may appear to some that I am

only feathering my own nest, but it is a fact that the average running shoe will last for about 400 miles. This is because the soft white cushioning material loses its ability to absorb shock, and if the shoes are not able to properly absorb shock, you are going to have problems.

This can be very frustrating for people who get back into running with thin, old shoes from last year (or even the prior year). This person will often get injured and give up with the conclusion that they were just not cut out for running.

3. Type: Many people run in shoes that were not designed specifically for running. This list includes walking shoes, aerobics shoes, and basketball sneakers, as well as cross trainers and bad or “cheap running shoes”. The forces involved in running are too great for any of the above; none of them provide the correct support and/or shock absorption that is necessary to support you when you run.

Conclusion So Far: The only necessary piece of equipment you need as a runner is

a good pair or running shoes; however, just because a shoe is made by a good brand and expensive, it does not mean it is the right shoe for you. It is just as imperative that you find the RIGHT shoe.

4. Category: If you do not know what the right shoe for you is, then there is a high risk that you will choose the wrong one. For example, if you go into a store that sells run-ning shoes then you could have some thirty different shoes to choose from. All of these shoes can be grouped or classified into the following categories:

• Motion Control –shoes made for a runner who requires a lot of support due to exces-sive over pronation.

• Stability – shoes made for a runner re-quiring support due to mild to moderate over-pronation.

• Neutral – shoes made for a runner who is either a normal pronator or under prona-tor (supinator) and who requires plenty of shock absorption.

A

Are You WearingThe Right

SHOE?

By Angela Klick

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What is Pronation? When running, you pronate when your foot hits the ground. Usually the foot lands on the outside of the heel and then rolls to the inside as the fore-foot lands on the ground. The arches can fall on impact and whereas about half the population will “pronate” within a normal range, 40% over pronate (arches fall/roll outside the normal range) and the remain-ing 10% supinate (the ankle rolls to the outside of the foot) to some extent. This means that neutral runners and supinators need cushioned/neutral shoes, whereas” over pronators” need stability or motion control shoes, depending on their degree of overpronation.

In summary, add all four (size, age, type, & category) together and I believe 80% is probably a conservative estimate for the population as a whole. So it is not enough to buy a good shoe, you must get the right shoe.

How do I get the “right” shoe? You need to go to a specialty running store who will take the time to get all the pertinent information and determine the correct running shoe for you.

Beginner’s Section

While wearing the right shoe is a very im-portant part of being a runner, doing so does not make you immune from injury. There are many other variables which you need to consider: gradually increasing your mileage, stretching and strength training, to name a few. A running specialist can ex-plain all of this, and more, but to finish on

a positive note; wearing the right shoe will significantly reduce your risk of injury, and in doing so, you will increase your chances of achieving your running goals.

Angela Klick is the Store Manager for Try Sports, Mt. Pleasant. If you have any questions in regards to this article, or you would like to learn more about TrySports shoe fitting process, feel free to contact her at [email protected] or visit their website at www.trysportscom.

Stephen Sprinkle is seen using TrySports “Five Steps to a Perfect Shoe Fit” method in helping runner Peggy Klimecki choose the best shoe.

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FIVEFITNESS

MYTHSBy Robert Word

hen it comes to exer-cise, people will try ANYTHING if they are told it will help them lose weight or

tone up. Unfortunately, there are many myths that people swear by in the gym and what they do not know could be slowing their progress, or worse, leading them to harm. The following are 5 myths that are mentioned most often.

#1. Target Training.

Belly fat is the thorn in the side of 99% of fitness enthusiasts - but many turn to count-less sets of crunches to try and rid them-selves of it. Unfortunately, the exercises you choose do not affect WHERE the fat comes off as you lose weight. When it comes to trimming up, fat loss is going to come from everywhere so do not plan your exercises around fatty areas. Make sure your exercise program includes all major muscle groups, and if you are working on fat loss make sure the intensity is high.

#2: Women who lift weights will bulk up.

I have heard this a number of times and I can understand the fear given what happens

to males as they train. Women’s testoster-one levels are significantly lower than men’s so they lack the hormonal element to build large muscles. Since muscle takes up less room than fat, women tend to lose inches when they strength train.

#3: If you can’t exercise hard and often, there’s really no point.

Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to in-crease your activity and boost your metab-olism: take the stairs instead of the eleva-tor, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Any exercise is better than none!

#4: You will burn more fat if you exercise longer at a lower intensity.

We have all seen on the treadmills what they outline as the “fat burning zone”, but un-fortunately it is based on faulty math. It IS true that the body burns a greater percent-

age of fat at lower intensities than at higher intensities, but it is a greater percentage of a smaller number. The key phrase is as a percentage. They key to weight loss is an overall caloric deficit (calories in < calories burned). At lower intensities, the body may burn 50% of the calories from fat, while at higher intensities it may only burn 35% of calories from fat. At higher intensities you burn more total calories and thus more fat calories OVERALL than you do at lower intensities.

#5: No pain, no gain!

It’s almost embarrassing that this would need to be put in this article – but it sur-prises me every day to hear people pushing through nagging injuries to workout. It is acceptable to be uncomfortable during training if you are “sucking wind” or have burning muscles, but ignoring joint pain is going to eventually catch up with you.

Robert Word is a personal trainer and man-ager at ESAC. If you have any questions re-garding this article, feel free to email him at [email protected]. For weekly updates and fitness tips written by Robert, email ESAC at eastshoremarketing@yahoo and request their newsletter.

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he onset of knee pain in a middle age adult may be a sign of early osteoarthritis (OA), also known as degen-erative joint disease (DJD).

Most adults who suffer from OA are over 55, but it can occur in the younger popula-tion, especially after an injury occurs.

Osteoarthritis is the wearing of the articular cartilage lining on the end of bones. Articu-lar cartilage serves as a smooth articulation of the joint surfaces and cushions the joint from compressive and shearing forces. The cartilage lacks a blood supply so it is unable to repair or regenerate itself once damaged or worn. Over the years the disease pro-gresses and the cartilage thins, the joint space narrows, and the surrounding bones and tissues react and can form bone spurs and build up fluid in the knee. The Centers for Disease Control, based on a American Academy of Orthopaedic Surgeons survey, estimate that in 2005, 27 million adults suffered from osteoarthritis, with OA of the knee being the most common.

The signs and symptoms of knee OA can in-clude pain, swelling, sometimes loss of flex-ibility or range of motion, stiffness, “giving way” or locking, and pain with weight-bear-ing activities such as squatting, stair climb-ing and sports. As OA progresses to pain at night, difficulty ambulating community distances, and daily activities become pain-ful and difficult, a total knee replacement may be required. Estimates by the Ameri-can Academy of Orthopedic Surgeons are that the number of total knee replacements performed will grow to 1 million per year by 2016 from the approximately 420,000 performed in 2008.

High-impact recreational activities such as running, jogging, and sports like soccer and tennis can lead to the wear and tear. Repet-itive daily work activities can also affect the knee joint with stair climbing, squatting, kneeling, or walking > 2 miles a day put-ting stress on the articular cartilage. Other predisposing factors for the development of arthritic changes to the knee joint include trauma, infection or other illnesses, injury, heredity, obesity, increasing age, and being a female over 50 years old.

Knee DJD can be diagnosed by a thorough patient history with reported symptoms of pain and loss of function or with an x-ray. X-rays can show early arthritic changes in the joint, including a loss of space or bone spur formation. An earlier diagnoses makes it more likely conservative measures may help to reduce the knee pain and dysfunc-tion.

Conservative treatment options for knee OA include medications (non-steroidal anti-inflammatory medication or glucos-amine and chondroitin sulfate dietary sup-plements), injections (anti-inflammatory corticosteroids or viscosupplementation with hyaluronic acid), physical therapy, and mechanical aids (braces, wraps, canes, etc). Activity modification is the most important step to help extend the life of an arthritic knee. Performance of a low impact fitness program to build up strength and flexibility in the muscles surrounding the knee with help to unload the knee joint and improve function. Programs can include stretching, strengthening exercises, swimming, water aerobics, cycling, walking on a treadmill or outside, playing golf, etc. Higher impact ac-tivities that include pounding on the joints along with twisting and turning should be avoided (running, tennis-especially singles, basketball, racquetball, baseball, etc.).

In many cases activity modification is all a middle-aged person may need extend the life of the knee preventing surgery and fur-ther loss of function and pain.

For more information you can visit the websites of the American Academy of Or-thopedic Surgeons http://www.aaos.org/ or the American Physical Therapy Association www.apta.org or locally you can contact the Rehabilitation Centers of Charleston, or visit their website at www.rcctherapy.com.

30

sportsinjuries

By Jessica Schwartz, MPT, CSCS

T

AGING KNEE

The AGING KNEE

Physical Therapist, Jessica Schwartz,is seen helping a client through their knee rehab at Rehabilitation Centers

of Charleston.

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