Be sure to get your Bootylicious – No Running workout today!
I am excited to announce for all you self-proclaimed NON-RUNNERS, that there is a new Audio Coached Treadmill Workout now just for YOU. This Bootylicious Climb treadmill workout will have you and your legs singing all the way to the top! This workout is for ALL LEVELS, even you runners! Time to activate those glutes and legs and your knees will thank you! Even though I say this is all walking, you know you are always in control of your push, so if you DIE HARDS insist on throwing some running in there, you obviously can, whenever you want, but just be smart…this training profile has a purpose and its to ACTIVATE the glutes that can tend to get lazy or decide they want a free ride in life.
So why do we need to add GLUTE training to our everyday activities?
Add these basic exercises to your training.
Glute muscles gradually lose tone during our chair-laden lifestyle. The terms ‘gluteal amnesia’ and ‘sleeping giant’ probably sound familiar. These terms refer to inhibition and delayed activation of the gluteal muscles, which in time leads to weakness of these muscles. Gluteal inhibition negatively affects performance and lower body strength and is a root cause for many injuries and chronic pain. Low back pain and lower body injuries result in delayed and reduced glute activation with concurrent hamstring and low back compensation
Many hope that stronger glutes will help in treating injuries and improving performance and there is at least some evidence to support this.
Be sure to incorporate weight bearing exercises to strengthen glutes in a more functional position. This might include single leg squat and single leg deadlift exercises, both of which have demonstrated high levels of gluteus medius activation.
Check out this great article especially those of you experiencing knee problems or low back pain. http://functionalresistancetraining.com/articles/re-activating-and-strengthening-the-gluteal-muscles
Snip it from the article:
Weak or inhibited gluteal muscles contribute to injury
Weak or delayed activation of the gluteus maximus and gluteus medius is a root cause for many injuries and chronic pain.
- Hamstring strains: Due to delayed gluteus maximus activity, the hamstring muscles become dominant during hip extension, which can cause hamstring strains [10]. A lot of athletes that pulled a hamstring keep suffering re-injuries despite their focus and efforts to strengthen the hamstrings. They are reinforcing a compensation pattern instead of reactivating their inhibited glutes. Shirley Sahrmann said, “Any time you see an injured muscle, look for a weak synergist.” A synergist is a muscle that performs the same joint motion.
- Low back pain: Gluteus maximus activation plays an important role in stabilising the pelvis during the task of lifting [2, 3]. Delayed gluteus maximus activation also causes excessive compensation of the back extensors [30].
- Anterior knee pain: The excessive internal rotation of the femur as a result of glute weakness increases the pressure on the patellar cartilage [11, 12, 13].
- Anterior hip pain: Decreased force production from the gluteus maximus during hip extension is associated with increased anterior translation of the femur in the acetabulum. The increased femoral anterior glide could lead to increased force and wear and tear on the anterior hip joint structures [10, 14]
- Lower-body malalignment: Weak glutes results in increased internal rotation of the femur, knee valgus and foot pronation [35].
- Gluteal weakness also has been associated with anterior cruciate ligament (ACL) sprains [15, 16, 17], chronic ankle instability [18], and iliotibial friction syndrome [19].