Hamstrings Matters, It’s A Matter Of Fact.
Hamstrings are located in the back of the upper leg and are seen as the biceps of the legs. The hamstrings can contract (become shorter) and can pull the heels to your own body (think of heels to glutes). The Hamstrings consist of 3 main muscles, the biceps femoris (actually 2 muscles), semitendinosus and semimembranosus. Hamstring injuries are one of the most common injuries in sports. Of the 3 hamstring muscles the biceps femoris is most likely to get injured, followed by semitendinosus muscle and lastly semimembranosus.
How to avoid hamstring injury?
The hamstrings work together with the quadriceps but in opposite ways during many movements. One potential problem with regular exercises is the preference of muscle activation of one muscle group over others. The squat is a good example of a high activation of the quadriceps while a lower activation of the hamstring. Resulting in a lower strength ratio compared to quadriceps (H/Q Ratio). H/Q Ratio is implicated in many injury related problems included knee, hamstring.
Once a hamsting injury occurred, an increased changes chance exist of a hamstring injury occurring again. One of the reasons for the biceps femoris to get injured, is its length. Within the same timeframe the biceps femoris has a longer distance compared to the other 2 muscles during the eccentric motion. As the biceps femoris is most likely injury, strengthening the biceps fermoris seems logical.
Seems to be the semitendinosus
The force produced by a muscle depends among other things upon motor unit discharge. As we age the motor units discharge in the semitendinosus and the semimembranous decline compared to the biceps femoris. This can make the biceps femoris more prone to injure as there is more instability. As the semitendinosus strength and endurance declines, the biceps femoris can becomes more vulnerable.
How can we train the hamstring ?
The conventional way of training the hamstring has been the deadlift. The deadlift execrise is great for overall strength and trains the back muscle as well as the hamstrings. Furthermore the deadlift targets the hamstrings more than quadriceps, contributing to a healthier H/Q Ratio. The problem with the deadlift is that the research is not clear whether it trains the biceps femoris more or the semitendinosus, with studies showing more activity in biceps femoris and semitendinosus. dependence on the semitendinosus compared to the biceps femoris. A training program should consist of targeting the hamstring (deadlift)to keep up with the quadriceps and supplemental exercises for biceps femorisand biceps femoris.
How To Train TheHamstrings
Research shows that the best way to train the semitendinosus and biceps femoris are the following exercises.
For using both the biceps formaris and semidinosus
Slide leg (without or with band)
- Assume the postion on your back, putting your heels on a towel on a smooth surface
- Activate hamstring and gluteus muslces
- Pull your heels towards your glutes
- Slowly extend your legs back to starting position
Slide leg (without or with band)
- Assume the position on your back, putting your heels on a towel on a smooth surface
- Activate hamstring and gluteus muslces
- Pull your heels towards your glutes
- Slowly extend your legs back to starting position
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Teenage Boys and Strength Training In Singapore
Gyms in Singapore are getting busier, with a very large increase in teenage boys participating in strength training and bodybuilding. Although this trend is healthy, when taken by itself, there are dangers of overtraining and faulty exercises. Furthermore, teenage boys are prone to be subjected to peer pressure, with could include unhealthy foods to bulk and even illegal drugs (steroids).
Long-Term Goals
The teenage brain is quickly developing and does not think in long-term goals. Many times they want to achieve long term goals in a very short time. Current day social media is famous for highlights, without showing the depths. Although this kind of information has been of all times (see the picture of Arnold Schwarzenegger at a young age), the total screen time for teenage boys (especially in Singapore) is very high.
The Solution
The solution for teenage boys is a (partial) understanding of health and strength. Knowing that proper strength training results in less injuries for sports, better posture and focus. Gym training, furthermore, is a great way for teenage boys to get into a good healthy eating regime. With good food, and good training, results will come.
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Don’t Blame Genes For Obesity
Genes stay relatively stable over generations and any sudden increase is not very likely to be caused by a genetic change. The 800% increase in about 30 years in obesity numbers in Singapore isn’t very likely caused by genes. In 2007, on chromosome 16 of the genome, the FTO (fat mass and obesity-associated) gene was found and named. People who express this gene have a significant increase in obesity. With this news, medical industries were ready to market commercial genetic tests. The good news is that those tests are likely not valid and you can inhibit the FTO gene, and possibly many more of these similar genes.
Why Gene Testing Isn’t That Great
Genetic testing is gaining popularity amongst many segments of the population. A simple gene test for cancer can be between S$ 2.000 and S$ 5.000. The complexity of genes is yet to be determined and scientists are not able to make clear of the science.
The scientist doesn’t know what the test means, has a certain gene (or gene mutation) (1) the predictive ability is still limited;.
The tests that companies use are based on information that has not been tested and the outcomes of those results are not verified (2) the risk models used by the companies are based on assumptions that have not been verified;
Scientists are constantly finding new forms of any specific gene, and when these new variants are included in the different tests, the predictability of the test becomes different (3) the predicted risks keep changing when new variants are discovered and added to the test;
The impact of non-genetic factors are difficult to predict and are not or seldom included in the test “(4) the tests do not consider non-genetic factors in the prediction of cardiovascular disease risk”
The limited knowledge about genetic risk is becoming even less useful when you consider that there is no significant ability to combat these “bad genes”. Furthermore, stressing about having these genes will likely create an unhealthy environment. (5) the test results will not change recommendations for preventive interventions
As one author noted writing about gene testing; “actual empirical research remains relatively scant”.
Why Do We Get Fat
One of the reasons why obesity is increasing is the addition and change of fats. The switch towards polyunsaturated fatty acids, away from saturated fats, is one of the reasons. Polyunsaturated fats are used by animals to initiate hibernation and get fat. Polyunsaturated are known to lower thyroid function and decrease the metabolic rate, in turn, contributes to fat accumulation. Below is the increase in polyunsaturated fats from the 1970s and the decrease in saturated fat. Good fats for keeping a healthy weight are coconut oil, butter, and olive oil.
The Foods Are Not The Same
Detailed studies show that the foods we eat are becoming worse. The same amount of foods eaten in the 2000’s are more fattening than the same foods eaten in 1980s. Reasons for this are most likely more pesticides and less nutrients. Sourcing for nutrients dense foods could provide a good outcome. For more information order the book about training here or contact us here.