Kick the Crunch?

In light of a recent article that was published in the Gazette a few months ago, I've gotten many inquiries as to whether or not the crunch is safe to do.

I won't get into the article too much, but basically it suggests that all crunch (trunk flexion) exercises are harmful to the lower back and should no longer be practiced.

One of the most interesting things about my profession is the "in" factor. Body building was "in" in the 60's with the introduction of Nautilus (of course primarily practiced by men). The 80's brought us Aerobics only to be pushed aside by indoor group cycling in the 90's.
Of course I don't have to tell you that pilates, yoga and kickboxing are the total "in" right now.

The same "in" factor applies to exercises as well. 15 years ago we were told that situps and ballistic type stretching were harmful and should absolutely be avoided. And now they are back.

So when should we listen to what? It's simple really. All you have to do is use your common sense. Why would crunches be harmful to our backs when one of the primary actions of the abdominals muscles is to do just that? When you get out of bed or go from a lying to seated position, do you not perform a crunch type movement?

Now hold on... Let's not forget to point out the other side of this type of reasoning. There are many different scenarios where crunches would be contraindicated as in the case of an abdominal hernia, separated abdominal muscles or a low back condition to name a few. You have to listen to your body even if you are working with a trainer.

Always remember that there are endless ways to work a particular muscle. And if something doesn't feel right, then you should probably stop doing it. A knowledgeable trainer should easily find an alternative for you that is safe.

The verdict? Although not the most efficient way of getting that six-pack, crunches are not evil.
-Sherry Shaban BSc, CAT(C), CSCS

5 Tips To Losing Pregnancy Weight Gain Fast

1. Start by making a reasonable goal for yourself.  Sure you put on more weight than expected, but remember that it took 9 months to put it on.  A reasonable weight loss goal is 10 pounds per month.
2. Plan each day to include a brisk 60 minute walk with baby.  Yes, window shopping counts.  The mall is actually a pretty good option in the cold Canadian months.
3. Strap baby in a baby carrier while doing house hold chores.  Lugging around that extra 10+ pound weight for a few hours will turn those daunting tasks into a cardio workout.  (Plus the humming of the vacuum cleaner will knock baby right out).
4. Limit yourself to only one "cheat day" per week.  That's right, time to kick all those new habits you've picked up over the last several months.  Take a daily multivitamin, drink at least 6 glasses of water every day, and reserve your favorite dessert or fried food to just one anticipated day per week.
5. Join a Mamma and Baby Fitness class as soon as your doctor gives you the OK to train.  This is probably the best way to reintroduce yourself to regular exercise (or take it up for the first time if you are beginner.)  Not to mention, you will be surrounded by new mothers who share similar goals such as yours.  However, I recommend using this class for no longer than 2 or 3 months and then start a fitness regimen that is more intense, productive and closely catered to your fitness goals.
 -Sherry Shaban, BSc, CAT(C), CSCS