Latest news with #Austin"Ozzie"Gontang
USA Today
28-02-2025
- Health
- USA Today
Functional strength training provides many health benefits. But you need to be careful.
Functional strength training provides many health benefits. But you need to be careful. Show Caption Hide Caption How much does it cost to live longer? Canyon Ranch, a luxury wellness resort, offers extensive screenings and tests aimed at helping customers live longer and healthier lives. When it comes to increasing your levels of physical activity, anything is better than nothing. "I always tell my clients that the best exercise is the one you're willing to do," says Austin "Ozzie" Gontang, a licensed psychotherapist and the director of the San Diego Marathon Clinic. But sometimes it can be helpful to find forms of exercise that mimic activities you are already used to doing, which is the very philosophy behind functional strength training. "Functional strength training mirrors movements you do every day, which then increases your ability to perform those daily tasks with greater ease," says Gontang. Here's what functional strength training does is, and some more about its health benefits. What is functional strength training? Functional strength training, or FST, is an exercise regimen "designed to improve the strength and coordination of muscles used in daily activities and specific sports," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. It uses movement patterns to aid balance, increase flexibility and improve neuromotor control, Fredericson explains, and does so through techniques that incorporate rotation, stretching, locomotion and level changes. There's a large amount of variation when participating in FST, however, as movements performed "will depend on the goal and abilities of the individual," says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York. Strength training is another important element of FST but is done differently because it doesn't focus on isolated muscle groups and instead emphasizes multi-joint movements, also known as compound exercise, to target a broader range of muscles. Some examples include variations of squats such as bodyweight squats, goblet squats and barbell squats. "These target several muscle groups across the lower body, including the quadriceps, hamstrings and glutes," says Fredericson. A variety of lunges, vertical and horizontal pressing and pulling and hip hinging are also common strength-based exercises, as are variations of push-ups that include standard push-ups, incline push-ups and decline push-ups. "Core stability exercises such as planks are also recommended in FST because they engage the abdominal muscles, lower back and shoulders," says Fredericson. A combination of all these workouts are often recommended in order to target a wider range of muscles. While one of the benefits of FST is that it requires minimal equipment by using bodyweight alone, "you can enhance FST by using tools like resistance bands, medicine balls, kettlebells and other free weights to add variety and challenge to your workouts," says Gontang. What muscles do squats work? How to correctly do a squat and the benefits for your body What are the benefits of functional strength training? Functional strength training provides many of the same cardiovascular and musculoskeletal benefits associated with any full-body exercise. As a form of resistance training, it can increase muscle mass, "which can improve body composition, increase bone mineral density, enhance insulin sensitivity and lower blood pressure," says Fredericson. He says FST can also reduce body fat, improve sports performance and aid cholesterol levels. "And this training can improve peak oxygen uptake, thereby increasing endurance," he adds. Gontang says that FST has also been shown to improve one's balance and coordination while also increasing flexibility. And by strengthening the muscles and joints used in everyday movements the way FST does, he adds, "you can also reduce your overall risk of injury." Resistance vs. strength training? Learn how to build strength and muscle mass What are the downsides of functional strength training? Regardless of which benefits you may be aiming for, it's important to be aware of the limitations associated with FST. "Injuries are a significant concern in functional strength training and are often associated with improper movement techniques or unsupervised use of equipment," says Fredericson. "Common injuries affect the shoulder and lumbar regions." Risks are also exacerbated with a type of FST known as high-intensity functional training and "specific exercises like burpees and squats," says Fredericson. He adds that certain medical conditions may also complicate the safety and efficacy of any form of resistance training, including functional strength training. Gontang similarly stresses the importance of clearing any health conditions or injuries with a healthcare provide "before you begin any new exercise regimen," and to "make sure you learn correct form and techniques from a trained fitness professional."
USA Today
28-02-2025
- Lifestyle
- USA Today
What is rucking?\u00a0Understanding the fitness trend taking the internet by storm.
What is rucking? Understanding the fitness trend taking the internet by storm. Show Caption Hide Caption Hiking apps like All Trails, Gaia GPS help you find the best spot These hiking apps can help you find and navigate trails around the country. Problem Solved It's not unusual for fitness equipment, trends, and workouts to mimic everyday movements or activities. The stair climber machine at many gyms, for instance, is not much different than the flight of stairs we take on our way into the office. The treadmill provides the same opportunity that walking across the parking lot offers; and swimming or rowing a boat works many of the same muscles that weightlifters target with dumbbells and barbells. Rucking falls into that a similar category of fitness because a version of it is something that many of us are doing every day - often without realizing. Examples include trekking across a college campus with a backpack full of textbooks; slinging a bag of groceries over a shoulder as we carry them from the store to our car; or strapping our baby or small child to our back before going for a family walk or hike. Here's what rucking is, how it got started, and how you can safely participate in the practice. What is rucking? Originating as a military training exercise that required soldiers to march long distances carrying rucksacks (heavy backpacks) over rugged terrain to help them build endurance and strength, rucking is not much different today. Named for the rucksacks that the soldiers wear, rucking is also sometimes called tabbing or yomping and consists of weighing down a backpack or strapping on a weight belt as one goes about a hike, walk, or run. In this way, "rucking combines cardiovascular exercise with strength training," says Austin "Ozzie" Gontang, a licensed psychotherapist and the director of the San Diego Marathon Clinic. He explains that one's backpack (or fanny pack!) can be weighed down with just anything heavy: a hefty rock, canned goods, a couple of bricks, or a few thick books. Even a dumbbell or two does the trick. "Sometimes people buy weight plates that fit into designer rucksacks," he adds. Along with using weights, "when rucking, you can also increase your workout by the locations and terrain you choose," says Gontang. For instance, walking or hiking uphill or traversing across rocks up staircases can improve results. Such simplicity and flexibility are among the top reasons so many people - including famed restaurateur Guy Fieri - are drawn to the increasingly popular fitness trend. In fact, Fieri reportedly lost 30 pounds by rucking frequently. Read more wellness news: Sign up for USA TODAY's Everyone's Talking newsletter. What are the benefits of rucking? Indeed, weight loss and healthy weight management are a top health benefit of rucking. "An average person burns about 125 calories on a 30-minute walk, but throw on a rucksack, and, depending on your weight and speed, you can burn about 325 calories on the same walk," says Dr. Michael Fredericson, director of physical medicine and rehabilitation sports medicine at Stanford University. "Rucking can burn two to three as many calories as just walking." Gontang says that rucking is also a terrific way to build endurance and enhance your cardiovascular and respiratory fitness. "Rucking puts your body into the ideal fitness zone - around 60-70% of your max heart rate," echoes Fredericson, "And research shows that carrying heavy loads over complex terrain increases heart and respiratory rates, indicating elevated cardiorespiratory demands." He points to a Journal of Strength and Conditioning Research study that shows that rucking can also strengthen the same muscles impacted by squats, push-ups, and sit-ups. Along with building lean muscle mass this way, "core and whole-body vibration exercises combined with rucking can improve trunk stability and reduce muscle sensitivity - potentially decreasing the risk of low back pain and other musculoskeletal injuries," says Fredericson. Rucking may even improve thinking and concentration as a 2024 study found that cognitive function increased in participants who went on a ruck march. Is rucking safe? Despite so many benefits, Gontang says there are some risks to be aware of when rucking. For instance, carrying too much weight or an unbalanced load can put stress on your shoulders, spine, knees, and other joints. "This can lead to lower body, lower back, shoulder, or neck pain," echoes Fredericson. When rucking, it's also possible to strain muscles or tendons, to increase your risk of heel pain or conditions such as plantar fasciitis, or to fall and become injured. Gontang cautions that such injuries are often caused through "improper form or carrying excessive weight." He says that failing to ensure your rucksack or backpack rests snugly against your straight back or not wearing proper footwear can also cause issues. "Think of your shoes as your foundation - they need to support you through every step," he advises. "Posture is everything," he adds. "Keep your body upright by thinking tall and steady and avoid bending at the waist or collapsing your chest - your head should be up with your eyes on the horizon." Fredericson recommends increasing the amount of weight in the backpack and distance traveled gradually after starting with a light load. "Always listening to your body and warm up before each session," he adds. "Consult a healthcare professional if you have any pre-existing conditions and make sure to always have enough water and let someone know your route when rucking in unfamiliar areas."
USA Today
29-01-2025
- Lifestyle
- USA Today
What is rucking? Understanding the fitness trend taking the internet by storm.
It's not unusual for fitness equipment, trends, and workouts to mimic everyday movements or activities. The stair climber machine at many gyms, for instance, is not much different than the flight of stairs we take on our way into the office. The treadmill provides the same opportunity that walking across the parking lot offers; and swimming or rowing a boat works many of the same muscles that weightlifters target with dumbbells and barbells. Rucking falls into that a similar category of fitness because a version of it is something that many of us are doing every day - often without realizing. Examples include trekking across a college campus with a backpack full of textbooks; slinging a bag of groceries over a shoulder as we carry them from the store to our car; or strapping our baby or small child to our back before going for a family walk or hike. Here's what rucking is, how it got started, and how you can safely participate in the practice. What is rucking? Originating as a military training exercise that required soldiers to march long distances carrying rucksacks (heavy backpacks) over rugged terrain to help them build endurance and strength, rucking is not much different today. Need a break? Play the USA TODAY Daily Crossword Puzzle. Named for the rucksacks that the soldiers wear, rucking is also sometimes called tabbing or yomping and consists of weighing down a backpack or strapping on a weight belt as one goes about a hike, walk, or run. In this way, "rucking combines cardiovascular exercise with strength training," says Austin "Ozzie" Gontang, a licensed psychotherapist and the director of the San Diego Marathon Clinic. He explains that one's backpack (or fanny pack!) can be weighed down with just anything heavy: a hefty rock, canned goods, a couple of bricks, or a few thick books. Even a dumbbell or two does the trick. "Sometimes people buy weight plates that fit into designer rucksacks," he adds. Along with using weights, "when rucking, you can also increase your workout by the locations and terrain you choose," says Gontang. For instance, walking or hiking uphill or traversing across rocks up staircases can improve results. Such simplicity and flexibility are among the top reasons so many people - including famed restaurateur Guy Fieri - are drawn to the increasingly popular fitness trend. In fact, Fieri reportedly lost 30 pounds by rucking frequently. What are the benefits of rucking? Indeed, weight loss and healthy weight management are a top health benefit of rucking. "An average person burns about 125 calories on a 30-minute walk, but throw on a rucksack, and, depending on your weight and speed, you can burn about 325 calories on the same walk," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. "Rucking can burn two to three as many calories as just walking." Gontang says that rucking is also a terrific way to build endurance and enhance your cardiovascular and respiratory fitness. "Rucking puts your body into the ideal fitness zone - around 60-70% of your max heart rate," echoes Fredericson, "And research shows that carrying heavy loads over complex terrain increases heart and respiratory rates, indicating elevated cardiorespiratory demands." He points to a Journal of Strength and Conditioning Research study that shows that rucking can also strengthen the same muscles impacted by squats, push-ups, and sit-ups. Along with building lean muscle mass this way, "core and whole-body vibration exercises combined with rucking can improve trunk stability and reduce muscle sensitivity - potentially decreasing the risk of low back pain and other musculoskeletal injuries," says Fredericson. Rucking may even improve thinking and concentration as a 2024 study found that cognitive function increased in participants who went on a ruck march. Is rucking safe? Despite so many benefits, Gontang says there are some risks to be aware of when rucking. For instance, carrying too much weight or an unbalanced load can put stress on your shoulders, spine, knees, and other joints. "This can lead to lower body, lower back, shoulder, or neck pain," echoes Fredericson. When rucking, it's also possible to strain muscles or tendons, to increase your risk of heel pain or conditions such as plantar fasciitis, or to fall and become injured. Gontang cautions that such injuries are often caused through "improper form or carrying excessive weight." He says that failing to ensure your rucksack or backpack rests snugly against your straight back or not wearing proper footwear can also cause issues. "Think of your shoes as your foundation - they need to support you through every step," he advises. "Posture is everything," he adds. "Keep your body upright by thinking tall and steady and avoid bending at the waist or collapsing your chest - your head should be up with your eyes on the horizon." Fredericson recommends increasing the amount of weight in the backpack and distance traveled gradually after starting with a light load. "Always listening to your body and warm up before each session," he adds. "Consult a healthcare professional if you have any pre-existing conditions and make sure to always have enough water and let someone know your route when rucking in unfamiliar areas."
