Being fit requires living and training in multiple planes
By the fit bit
by jon frothingham, NASM-CPT
2007-04-10
Tim Greenway
Tim Greenway
Tim Greenway
Time for a quick lesson on the 3 planes in which we live.
Please stand up and flap your arms as if you hope to fly away. This is the frontal plane and includes most any movement possible if you had a wall 2 inches in front of and 2 inches behind you. Now take a couple steps forward. You have just lived momentarily in the sagittal plane, which primarily involves movements directly forward and backward like arm-swinging or raising your knee. Finally, check left and right for traffic for a nice example of the rotational nature of the transverse plane.
It is essential that we appreciate the existence of these 3 planes because we couldn’t get through a day without moving in each of them. In fact, most actions rely on a combination of 2 (moving your mouse diagonally forward) or all 3 at once (take a look at your watch). Sometimes multi-planar motion can be subtle.
Combine the concepts of living in single AND multiple planes with our previous discussion of functional training and you will take huge strides towards a more effective and injury-free way of life.
This week we continue our core work with another single plane exercise, the Side Bridge. Lie on your side with your legs stacked. Prop yourself up on your elbow with your shoulder directly above, forearm on the ground for support and other arm resting on your higher side (a mat or pad will make this a bit more pleasant). Lift your hips up to the ceiling until your body is a straight line from shoulder to foot in the frontal and sagittal planes.
Your goal is to hold this bridge-like position for 15 seconds on each side for three sets. If this feels like too much to start with, bend your knees 90 degrees and hold the bridge between your elbow and knees. If, on the other hand, you need more challenge, then lift your hips as high as you can, lower to the floor without touching and repeat for 15 Side Bridge Crunches per side.
In the future you can even add resistance by holding a weight on top of your hips.
Next time (April 26) we’ll wrap up the core with a classic lower back exercise.
Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.
Please stand up and flap your arms as if you hope to fly away. This is the frontal plane and includes most any movement possible if you had a wall 2 inches in front of and 2 inches behind you. Now take a couple steps forward. You have just lived momentarily in the sagittal plane, which primarily involves movements directly forward and backward like arm-swinging or raising your knee. Finally, check left and right for traffic for a nice example of the rotational nature of the transverse plane.
It is essential that we appreciate the existence of these 3 planes because we couldn’t get through a day without moving in each of them. In fact, most actions rely on a combination of 2 (moving your mouse diagonally forward) or all 3 at once (take a look at your watch). Sometimes multi-planar motion can be subtle.
Combine the concepts of living in single AND multiple planes with our previous discussion of functional training and you will take huge strides towards a more effective and injury-free way of life.
This week we continue our core work with another single plane exercise, the Side Bridge. Lie on your side with your legs stacked. Prop yourself up on your elbow with your shoulder directly above, forearm on the ground for support and other arm resting on your higher side (a mat or pad will make this a bit more pleasant). Lift your hips up to the ceiling until your body is a straight line from shoulder to foot in the frontal and sagittal planes.
Your goal is to hold this bridge-like position for 15 seconds on each side for three sets. If this feels like too much to start with, bend your knees 90 degrees and hold the bridge between your elbow and knees. If, on the other hand, you need more challenge, then lift your hips as high as you can, lower to the floor without touching and repeat for 15 Side Bridge Crunches per side.
In the future you can even add resistance by holding a weight on top of your hips.
Next time (April 26) we’ll wrap up the core with a classic lower back exercise.
Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.