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