Copyright 2006 John Perry
Researchers at Duke University's Pratt School of Engineering and
Pennsylvania State University are explaining how "all animals
bear the same stamp of physics in their design."
(
http://www.dukenews.duke.edu/2005/12/locomotiontheory.html)
The researchers show that "constructal theory" is a powerful
analytical approach to describing movement, or flows, in nature.
Adrian Bejan, J. A. Jones Professor of Mechanical Engineering at
Duke's Pratt School reports that in the case of animal
locomotion, "animals move such that they travel the greatest
distance while expending the least amount of energy."
"The theory applies to virtually everything that moves," Bejan
said.
This is what I took home from the article: All animals attempt
to be efficient when it comes to movement. This is probably
subconscious for the most part.
A related article "The Best Exercise for Your Brain and Body"
http://www.hiptobefit.com/node/36 describes the brain preferring
muscle synergies (muscles working together in groups) so as to
be more efficient with movement.
The human body's architecture is such that it enables fluid
movement when allowed to perform optimally. The skeletal system,
muscular system and ligamentous system is arranged to work in
harmony to expend the least amount of energy for the task
desired.
Muscle fibers are orchestrated in a manner to promote
multi-planar movement. This helps the body produce more force,
which in turn makes it more adept at achieving desired movement
results.
As mentioned in "The Best Exercise" article, the nervous system
along with the help of the proprioceptors, gives the brain (and
spinal cord) constant feedback to make the body more proficient.
Ligaments and joint capsules protect the joints from unwanted
and extreme movement and also give feedback to ensure movement
competence.
Our system and, it appears, all animal species' systems, are
designed rather well for success.
As children we are "wired "with all the right movement patterns
for success. As we age and develop poor postures, inflexible
musculature and other compensations due to poor movement
habits...we "foul up" the system.
It would seem to make sense that our best movement strategy
would be to let the body move as it is designed to move. We
would be successful by leaving well enough alone. "Don't try to
fix what ain't broke"- so to speak.
We are "messing with nature."
So, how can we keep from altering nature? How do we keep from
developing poor movement habits; and better yet un-do existing
ones?
I think it is fairly simple and something that can be achieved
quickly. As the saying goes, we will have to jump over to "the
simple side of complexity."
The body is a complex organism. However, it is already designed
for us to be successful. We just need to take advantage of the
arrangement and work with it instead of against it. This will
improve our overall health and fitness.
Here are some key points to allow this to happen:
Perform a daily exercise routine that works the body in all
three planes of motion. These planes are the sagittal, frontal
and transverse (front to back, side to side and rotational).
This action alone will allow the muscles to operate as designed
and give proper feedback to the brain and spinal cord. Sending
proper information to the "control tower" will result in better
movement outcomes (posture, flexibility, reflexes, muscle and
ligament strength).
Exercise with the movement goal in mind. What does your body
have to do on a daily basis? What postures, movement patterns
and activities do you ask it to do? How do you need to prepare
for its ultimate success? What exercises and/or stretches must
you perform to prevent problems?
If I am a computer programmer, I want to make sure I do exercise
routines to stimulate my muscles to help keep my metabolism at
levels to prevent excessive weight gain. I want to make sure I
do flexibility routines to prevent muscle tightness and poor
posturing. I need to make sure I take several breaks throughout
the day to at least adjust my posture and possibly do quick
exercise routines to stimulate my brain.
Stop introducing unnatural exercises and exercise machines to
your system. A basic rule of thumb is to evaluate your routine
based on its functionality. Do you do a movement like this on a
daily basis? Does a particular machine put you in a
non-functional environment?
Pretty much any exercise that "isolates" a muscle is unnatural.
The brain recognizes muscle synergies, so isolating a muscle
confuses the brain. Examples: seated leg extensions, machine
biceps curls, pec (chest) machine.
Get on your feet and work in 3 planes of motion. Allow the
muscles to "load and explode" (lengthen and contract) through
the available range of motion (i.e. not too extreme range under
tension as to cause injury).
Lastly, feed the system nutrients. Start with water; half an
ounce to one ounce of water per pound of body weight. Keep your
body hydrated to ensure proper functioning - not to mention
clearer thinking.
I recommend 2.5 grams of carbohydrates for every gram of
protein. Breads, fruits and vegetables (carbohydrates), provide
the main energy source for our bodies. Meat, fish, dairy
products and nuts (protein), provide the major building blocks
for all the cells in our body.
In general, whole foods are better than processed. Stay away
from sugar, flour, and high fat oils.
We can aid the architecture of our body by working with our
natural system and avoiding habits that work against it.
We are born with all the tools for movement success; it's how we
develop these tools over time that makes the difference in our
health and fitness.
As a wise man said long ago:
"If a man would move the world, he must first move himself."
-Socrates
About the author:
John B. Perry, P.T., C.S.C.S. is a fitness and biomechanics
enhancement expert. He has a fitness newsletter website, writes
e-books and articles, produces fitness videos and performs
seminars and teleseminars on Health, Wealth and Fitness. Want to
learn how to train all 3 fitness areas(mental,physical and
financial) effeciently?Go to
http://www.hiptobefit.com .
