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