Warning: Controversial Question and Controversial Response...
A friend recently approached me with a question that has plagued women for centuries: "Why do some body regions respond more readily to weight loss than others, and similarly, why does fat seem to accumulate more in one region than another?" My friend is an avid exerciser, pushes her body to sweat and work, yet has the pear shaped frame that tends to accumulate fat on the thighs. My friend had watched "The Biggest Loser" and noted a popular celebrity trainer instructing a participant to avoid the seated, isolated hip abduction/adduction machine. The trainer said the machine would strengthen the muscle group but the muscle bulk produced would likely only emphasize the disproportionate size of her thighs. Essentially the trainer was discouraging single joint motions in favor of cardio and multi-joint motions for overall strengthening, caloric expenditure, and weight loss. My friend wondered if I agreed that isolated strength training exercises may potentially increase the size of an already "troubled" zone.
Disclaimer: What follows is my own personal opinion on a Friday night when I am grateful to have nothing more demanding to do than simply contemplate the existence of adispose tissue, AKA, fat. My opinions and preferences are not necessarily suitable for everyone.
In my 20 years as an exercise enthusiast, I have never once made it through an entire circuit training center. Perhaps it is a function of my non-diagnosed ADD, but the idea of sitting with back support and contracting my adductors for 10 repetitions is boring, inefficient and makes me feel like I should be doing something constructive with my hands. Inner thighs are important, they help us stay upright when walking and running however strengthening them in conjunction with the whole body may be more effective for overall toning. Rather than sitting I would opt for a standing cable pull emphasizing upright posture and neutral spine. I might add a diagonal shoulder abduction motion to compound the movement. If I select an exercise that engages my core, works the circumference of my thighs, and challenges my balance then my attention is more focused and my motion more representative of everyday tasks like raking leaves, retrieving Christmas decorations from a high shelf, or swinging a tennis racket.
As an occupational therapist I look less at the function of a single part and more at the integration of the whole. The body essentially thinks in terms of movements not muscles. We move in different directions, push, pull, rotate, flex, extend, squat, brace and balance. There is a kinetic chain present in which all movements are generated however it is more of an interstate system than a single lane road. To try to break down this complex system into a single body part is difficult for me. If you have ever known someone to fracture their wrist it is quite common to see the elbow, shoulder, and scapula also affected to some degree from the immobilization of the distal joint. Rehab of the wrist must focus on the entire limb which actually stems from the core.
The cycle of running certainly uses a balance of hip strength. Certain imbalances may contribute to ankle, knee, or hip pain. In my experience, for the general healthy client, multi-joint movements are superior at establishing posture, coordination and strength. For instance, if the knee tends to rotate medially when jogging this might indicate weakness of the glute medius, the outside of the hip. Rather than simply performing a seated hip abduction exercise, a 2-footed squat with the knee maintained over the 2nd toe for neutral alignment while keeping a level pelvis and neutral foot will have improved carry-over to the running sequence. Progressing this exercise to the 1-footed squat would advance the demands to the hip girdle.
In general, my friend merely wanted to make sure she was not increasing the bulky appearance of her thighs. Because I am a Pilates instructor in addition to personal trainer I am more enthused by the results I see in faithfully performing the Pilates side-lying series and reformer legs in straps than any exercise machine. The principle of using your own body as resistance rather than additional weights does create a lean, lengthened, balanced effect.
It is a complicated fitness question without an absolute answer. Obviously, in the big scheme of life we are all lucky to be breathing, running, laughing and playing. I do appreciate however the desire for results even if it is simply about our thighs. We want our kids to be successful at their pursuits, particularly when they dedicate time to an endeavor; we want to experience financial success from applying ourselves to our work; and individuals dedicated to improving the function and form of their body rightfully desire to feel successful whether it be at sports performance or fitting into those pre-pregnancy pants. If an exercise feels boring or ineffective I would respect that instinct and look for alternatives. I see many women attending power yoga, Zumba, and Pilates classes feeling energized and refreshed the rest of the day...that feeling brings you back for more which yields far-reaching effects within your life.
Thanks for reading. Have a nice weekend!
A friend recently approached me with a question that has plagued women for centuries: "Why do some body regions respond more readily to weight loss than others, and similarly, why does fat seem to accumulate more in one region than another?" My friend is an avid exerciser, pushes her body to sweat and work, yet has the pear shaped frame that tends to accumulate fat on the thighs. My friend had watched "The Biggest Loser" and noted a popular celebrity trainer instructing a participant to avoid the seated, isolated hip abduction/adduction machine. The trainer said the machine would strengthen the muscle group but the muscle bulk produced would likely only emphasize the disproportionate size of her thighs. Essentially the trainer was discouraging single joint motions in favor of cardio and multi-joint motions for overall strengthening, caloric expenditure, and weight loss. My friend wondered if I agreed that isolated strength training exercises may potentially increase the size of an already "troubled" zone.
Disclaimer: What follows is my own personal opinion on a Friday night when I am grateful to have nothing more demanding to do than simply contemplate the existence of adispose tissue, AKA, fat. My opinions and preferences are not necessarily suitable for everyone.
In my 20 years as an exercise enthusiast, I have never once made it through an entire circuit training center. Perhaps it is a function of my non-diagnosed ADD, but the idea of sitting with back support and contracting my adductors for 10 repetitions is boring, inefficient and makes me feel like I should be doing something constructive with my hands. Inner thighs are important, they help us stay upright when walking and running however strengthening them in conjunction with the whole body may be more effective for overall toning. Rather than sitting I would opt for a standing cable pull emphasizing upright posture and neutral spine. I might add a diagonal shoulder abduction motion to compound the movement. If I select an exercise that engages my core, works the circumference of my thighs, and challenges my balance then my attention is more focused and my motion more representative of everyday tasks like raking leaves, retrieving Christmas decorations from a high shelf, or swinging a tennis racket.
As an occupational therapist I look less at the function of a single part and more at the integration of the whole. The body essentially thinks in terms of movements not muscles. We move in different directions, push, pull, rotate, flex, extend, squat, brace and balance. There is a kinetic chain present in which all movements are generated however it is more of an interstate system than a single lane road. To try to break down this complex system into a single body part is difficult for me. If you have ever known someone to fracture their wrist it is quite common to see the elbow, shoulder, and scapula also affected to some degree from the immobilization of the distal joint. Rehab of the wrist must focus on the entire limb which actually stems from the core.
The cycle of running certainly uses a balance of hip strength. Certain imbalances may contribute to ankle, knee, or hip pain. In my experience, for the general healthy client, multi-joint movements are superior at establishing posture, coordination and strength. For instance, if the knee tends to rotate medially when jogging this might indicate weakness of the glute medius, the outside of the hip. Rather than simply performing a seated hip abduction exercise, a 2-footed squat with the knee maintained over the 2nd toe for neutral alignment while keeping a level pelvis and neutral foot will have improved carry-over to the running sequence. Progressing this exercise to the 1-footed squat would advance the demands to the hip girdle.
In general, my friend merely wanted to make sure she was not increasing the bulky appearance of her thighs. Because I am a Pilates instructor in addition to personal trainer I am more enthused by the results I see in faithfully performing the Pilates side-lying series and reformer legs in straps than any exercise machine. The principle of using your own body as resistance rather than additional weights does create a lean, lengthened, balanced effect.
It is a complicated fitness question without an absolute answer. Obviously, in the big scheme of life we are all lucky to be breathing, running, laughing and playing. I do appreciate however the desire for results even if it is simply about our thighs. We want our kids to be successful at their pursuits, particularly when they dedicate time to an endeavor; we want to experience financial success from applying ourselves to our work; and individuals dedicated to improving the function and form of their body rightfully desire to feel successful whether it be at sports performance or fitting into those pre-pregnancy pants. If an exercise feels boring or ineffective I would respect that instinct and look for alternatives. I see many women attending power yoga, Zumba, and Pilates classes feeling energized and refreshed the rest of the day...that feeling brings you back for more which yields far-reaching effects within your life.
Thanks for reading. Have a nice weekend!
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