https://www.janereactionfitness.com/home daily 1.0 2025-01-05 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634078309956-EMM2MRYQOAMLGZOZ0O97/PSOEE2+square.jpg Home - Fitness Resources Whether you’re working out at home or heading to the gym, if you’ve got questions, I’ve got answers! Learn about exercise equipment, proper form, and the physics behind exercise. Or just tune in and sweat along with me! Check out my: Blog , Exercise Video Library, and Recipe Box https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634079281905-R9I2UA2OYEYPJ6U2EMQE/personaltraining5-square.jpg Home https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634079629998-NAAO4EXT3PGAVDSMDRVC/sophia7-square.jpg Home https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634073562006-KUM6WEYD5IM13SS8C9M9/they+dont+need+me+-+square.jpeg Home https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634078619006-K8NWQ14DLS57JGMOMHSQ/Flexing+the+Muscles.jpeg Home - About Megan (aka Jane) As a physics PhD, I have a natural curiosity for the world around me, which I translate into my passion for fitness. I pursue exercise with a critical mind that informs my approach to training. 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https://www.janereactionfitness.com/classes-and-events/scavenger-hunt-workout-2 monthly 0.5 2019-10-24 https://www.janereactionfitness.com/blog daily 0.75 2026-01-04 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634244269540-64FAXQ10TC7FZPIXBBZS/blog-image4.jpg Blog https://www.janereactionfitness.com/blog/an-introduction-to-the-cardiorespiratory-system monthly 0.5 2024-03-22 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/0ded5d5d-31bd-47f2-a424-d16becf79c60/lung+detail.png Blog - Getting to the Heart (and Lungs) of the Matter: An Intro to the Cardiorespiratory System - Make it stand out Lung detail (6). Inside the lungs are tens of thousands of bronchioles. At the end of each bronchiole are alveoli where oxygen and CO2 are exchanged. Again, this is facilitated by capillaries (the red and blue in the image). https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/ce994a33-aece-48f6-9505-ff3194e5c2de/blood+vessels.png Blog - Getting to the Heart (and Lungs) of the Matter: An Intro to the Cardiorespiratory System - Make it stand out A simplified diagram of blood vessels, taken from (3). Arteries and arterioles carry oxygenated blood from the heart; venules and veins carry deoxygenated blood back to the heart. Your capillaries are where oxygen is delivered at the cellular level. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/32b37997-c5dd-4833-98a7-a615b89c71b4/respiratory+system.png Blog - Getting to the Heart (and Lungs) of the Matter: An Intro to the Cardiorespiratory System - Make it stand out Diagram of respiratory system (5). https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/e5f68641-53f9-45a8-bf99-4a706e02db08/human+heart.png Blog - Getting to the Heart (and Lungs) of the Matter: An Intro to the Cardiorespiratory System - Make it stand out Diagram of the human heart, taken from (2). Note: Left and right are “backwards” because you’re looking at someone from the front. The smaller upper chambers are where blood collects; they are called atria. The larger, lower chambers are the ventricles; they store blood. The right side of the heart works with the lungs; the left side works with the rest of the body. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/559cb07f-e563-40e4-9e62-9aedd42ee160/cardiovascular+redux2.png Blog - Getting to the Heart (and Lungs) of the Matter: An Intro to the Cardiorespiratory System - Make it stand out A diagram of the cardiovascular system, taken from (1). The heart pumps deoxygenated blood (blue) through the lungs and then pumps the oxygenated blood (red) to the arteries and capillaries to provide oxygen to individual cells. Deoxygenated blood (blue) is then shipped back to the heart via the capillaries and veins. Lather, rinse, repeat. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/85e5385f-12b2-40c5-9026-aeebe4aab053/Diaphragmatic+breathing.gif Blog - Getting to the Heart (and Lungs) of the Matter: An Intro to the Cardiorespiratory System - Make it stand out Breathing (4)! As your diaphragm contracts (gets smaller), the lungs get larger, and the atmospheric pressure inside the lungs becomes lower than the atmosphere. Thus, air (blue) flows IN. When you exhale, the diaphragm expands, making the lungs smaller, the air pressure inside higher than the atmosphere, and now CO2 flows OUT into the atmosphere. https://www.janereactionfitness.com/blog/what-jane-really-thinks-about-the-bob-and-brad-q2-mini-massage-gun monthly 0.5 2023-07-16 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/385d2e1d-48d4-421c-a7c9-e6ff065db3e8/bob+and+brad.jpg Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun - Make it stand out The Q2 Mini Massage Gun by Bob and Brad https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/52753476-7b63-4e9c-9080-862c94ee6794/massage+1.JPG Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun - Make it stand out Massaging the back: some shoulder mobility required. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/ed7a29b8-3620-45b1-86c4-f6df7d842387/brain+rattling.JPG Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun - Make it stand out Neck massaging was pretty intense. Perhaps a little too intense. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/45630a1e-3e61-4088-aabf-598510016d95/attachments_wlabels.png Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun - Make it stand out Use yer head. Massage head, that is. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/8e725d4e-c986-4e9c-8e8f-f39a15fc18eb/massage-guns.jpg Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun - Make it stand out The Bob and Brad Q2 gun compared to a larger competitor-brand gun. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688600275912-0OLND9H2KUU27ZMLZIW4/charging+port.jpg Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688600277612-MB8SA8ZKYGBZQSXSQ36X/charging+cable.jpg Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/3d95a164-9f52-4fad-b2f9-2da9e615f749/casual+massage+gun.jpg Blog - What Jane Really Thinks About: the Bob and Brad Q2 Mini Massage Gun - Make it stand out I don’t normally get dressed up for a product reviews but hey it was a party. https://www.janereactionfitness.com/blog/self-massage-tools monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/3430df4b-5f4b-4536-8a02-603a9d2651c7/massage+cane.jpg Blog - Myofascial Self-Massage Tools: A Review - Make it stand out An example of a massage hook, or as I like to call it, “the self-massager formally known as Prince”. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688590500318-OJ5HWX1K1UY00J0P6R27/foam+roll+1.JPG Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688590500681-9CGO2VHPBIMF9K11FG82/foam+roll+2.JPG Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688590502939-MPRHPAKYK36IIIWELBX1/foam+roll+3.JPG Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/0cf5dab0-219f-407b-b103-768eca71a433/massage-guns.jpg Blog - Myofascial Self-Massage Tools: A Review - Make it stand out Don’t take these to an actual gunfight. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688592105188-U6556APQUPAP1OII1JQD/ball+roll+1.JPG Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688592105189-X7Z0L8ZW19D5DLF9SK28/ball+roll+2.JPG Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688592108914-43GUZCWZ7RS0PWYIE3CS/ball+roll+3.JPG Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/19a20339-1fb1-4d71-9ec2-28f14f211801/hand+roller+in+action.JPG Blog - Myofascial Self-Massage Tools: A Review - Make it stand out A hand roller: your tight quad’s best friend. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688592815808-Q6WDNXLULGMNWEG9EWKK/IMG_3697.jpg Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1688592842133-KTQ1T9YNUC5PS4OGCBAR/IMG_3693.jpg Blog - Myofascial Self-Massage Tools: A Review https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/a49c0b13-b490-4047-b897-3b8eddcc519b/massage+gun+w+acc.jpg Blog - Myofascial Self-Massage Tools: A Review - Make it stand out Choose from one of 5,000 accessories to hit every sore spot. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/6d788339-21af-4414-ab90-63cae095275c/roll+out.png Blog - Myofascial Self-Massage Tools: A Review - Make it stand out Kapow! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/e62a057b-61b8-4f90-a7d2-dcc0f0cff8e7/foam+rollers.jpg Blog - Myofascial Self-Massage Tools: A Review - Make it stand out Foam rollers in varying colors and lengths: 12”, 24”, and 36” https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634836987589-L3W6Y8NE3FRE1NYVRJ3E/balls+3-2.jpg Blog - Myofascial Self-Massage Tools: A Review - Make it stand out The lacrosse ball—in the massage world, it is referred to as the “sphere of pain.” (Just kidding.) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/dcca6ac6-a166-4f0f-ba5a-561a2c40c9a3/hello+roller.JPG Blog - Myofascial Self-Massage Tools: A Review - Make it stand out I have never ever taken this on the road with me. But if I did, I would stuff my socks in here. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/92c38ad7-8c62-4124-9057-03d6535fbc87/casual+massage+gun.jpg Blog - Myofascial Self-Massage Tools: A Review - Make it stand out Massaging on my day off, hence the civilian wear. https://www.janereactionfitness.com/blog/how-to-get-your-workout-done monthly 0.5 2022-12-11 https://www.janereactionfitness.com/blog/ways-to-progress-or-regress-exercises monthly 0.5 2022-09-04 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327351725-IPI2AL7PXIL2STYRTDQM/glute+bridge+1.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327303086-7HPQRRR9KU3NQP89YU3L/glute+bridge+2.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327659903-0NO5HRXYT9O2VCYHOE2G/squat.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327657574-LKOUKYU0FSHY39O8AM4D/squat+curl.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327657611-4M1SSEWW4IWL8IQIPD61/squat+curl+jump.JPG Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662328039572-8O4LAD0J5AJ4WCLQ69FF/bad+tricep.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662328040061-ILX144MIXXK8IPVT1WQX/skullcrushers.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327525368-CD3TSW4M3AYLZY86GMRP/balance+curl.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327528198-YE6PJ9O7MDWG2N1QMLMG/recip+curl.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327525418-OVIJX5L7AKHO9CP5EUVK/alt+curl.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662326885106-UGRTE5V5PWALBZ6ZTPSQ/10lbs+square.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662326885318-HOEVRQ8DMY0P05A1EUNY/12lbs+square.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327787078-FT8ITWD6MFRIPLZE9B6L/pushup+1.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327787080-BLPD2THYBB975MIPFNVM/pushups+2.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327117594-6BX41N30QMBTGOTY6UTW/leg+lift+1.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1662327117466-HGTAVLNXX3CH7TTCDGV7/leg+lift+2.jpg Blog - Ways to Progress or Regress Exercises https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/96f7ddb8-351d-4678-a823-7412f2eea2c9/balance+press.jpg Blog - Ways to Progress or Regress Exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.janereactionfitness.com/blog/trx-suspension-trainer-review monthly 0.5 2022-08-26 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/87fca930-085b-4ebe-95be-efb128c3fcbb/TRX-labeled.png Blog - Jane Reviews: TRX Suspension Trainers - Make it stand out What you get in the Home2 TRX set https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/4b80904a-f20a-4815-b497-95d96f75c9c8/Photo+May+18%2C+8+55+11+AM.jpg Blog - Jane Reviews: TRX Suspension Trainers - Make it stand out Getting into plank: welcome to the struggle bus https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1661397000658-3XY8FHJIYZUCX7S0691D/FAP-trx.jpg Blog - Jane Reviews: TRX Suspension Trainers https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1661396999717-K07RXU83NVPWRRYV315I/aap-trx.jpg Blog - Jane Reviews: TRX Suspension Trainers https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1661397002772-6HRP9ZWJK0TLJW3W0W5H/rp-trx.jpg Blog - Jane Reviews: TRX Suspension Trainers https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1661397001818-VA3RFU10VMGHHBA8YEGH/pike-trx.jpg Blog - Jane Reviews: TRX Suspension Trainers https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/f1b528aa-5f50-419b-9fc1-646ed365c614/inset-bootstrapped.jpg Blog - Jane Reviews: TRX Suspension Trainers - Make it stand out I couldn’t fit my suspension anchor around the tree, but luckily I had a spare and could put both to use. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/cc5543aa-17e5-4635-b980-18e2d27a22dd/Photo+May+18%2C+8+52+14+AM.jpg Blog - Jane Reviews: TRX Suspension Trainers - Make it stand out Side lunge with TRX: necessary? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/09535e27-5a02-4a51-9229-c40b76031f8b/TRX+squat.jpg Blog - Jane Reviews: TRX Suspension Trainers - Make it stand out A TRX out in the field, using a large tree trunk as the anchor point. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/7dfc9070-58a6-4098-b1d8-5a409a7079d2/Photo+Aug+03%2C+4+11+37+PM.jpg Blog - Jane Reviews: TRX Suspension Trainers - Make it stand out Do you need some TRX help? https://www.janereactionfitness.com/blog/six-ways-to-use-yoga-blocks-other-than-for-yoga monthly 0.5 2022-07-24 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/361f3422-c33d-4ca6-bbf5-0eda70d716ef/block-moves.jpg Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/c948de56-c7bb-4c13-b81c-a1135c2fccec/stretch-moves.png Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/ea33de67-836b-436d-b410-da5088f81766/feedback-moves.jpg Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/2413425d-3803-40c0-aa47-f374867baa91/yogablocks+3-2.jpg Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out My dirty, but still useful, yoga block collection https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/30b091e6-f075-436d-a8f1-578485fefd08/balance-moves.png Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/b7c22cd6-8dfe-4401-a56a-5f6361058f4f/obstacle-moves.jpg Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/142664b8-0de5-443a-8c55-b0fce1075018/weight-move1.png Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/a26f5218-44f1-43cd-a2bd-11ff920a1084/target-moves.jpg Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/323a8979-1a83-41b5-8988-7dba287149d2/weight-move2.png Blog - Six Ways to Use Yoga Blocks (Other than for Yoga) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.janereactionfitness.com/blog/5-tips-for-beach-workout monthly 0.5 2022-07-01 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/d0055103-3978-4a0c-9a7e-3d52e72dfc7f/beach-workout.jpg Blog - This Workout's a Beach! - 5 Tips for Working Out on the Sand - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.janereactionfitness.com/blog/dumbbell-crash-course-pt3 monthly 0.5 2022-06-22 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1655855729064-O8M841XIQTCJHEJQO3TB/ativafit.png Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1655855730414-9MUTPWFNRF4A2M6JHJJL/dial-a-weight1.jpg Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/b545d10a-8f1c-4b1d-98da-0ecfa153e75d/powerblock1.jpg Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) - Make it stand out My old beat up Powerblock set https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/02298b47-8db9-40f2-8c64-8d55b5f139a8/dial-a-weight2.jpg Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) - Make it stand out Dial-a-Weight! Operators are standing by! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/784fa963-4303-4664-8dee-376491400956/rogue+adjustable+dumbbells.png Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1655752376918-6KMRMQ9B77ZLWUHRVYKT/powerblock2.jpg Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1655752376939-Z821OV46522MRYWK5RHD/powerblock3.jpg Blog - Dumbbell Crash Course! Part 3: Dial-a-Weight (Adjustable Dumbbells) https://www.janereactionfitness.com/blog/dumbbell-crash-course-j4skk monthly 0.5 2022-06-15 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/ed0e7a69-80c8-4cbd-9c2c-688c7e35d451/neoprene.jpg Blog - Dumbbell Crash Course! Part 2: Dumbbell types - Make it stand out Neoprene weights in 2lb, 3lb and 6lbs. As you can see, the 6lb weights have aged as gracefully as a week-old banana. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/bf0c3196-7b7d-4a01-92b9-6300571de671/Thinking+about+dumbbells.jpg Blog - Dumbbell Crash Course! Part 2: Dumbbell types - Make it stand out Which one is my favorite? Hmmm…. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1654125376335-97O42HU9JI3QW89UC7HE/hex+dumbbells+1.jpg Blog - Dumbbell Crash Course! Part 2: Dumbbell types https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1654125374823-9IDV9CDYGLKM6CI6LCOU/hex+dumbbells+2.jpg Blog - Dumbbell Crash Course! Part 2: Dumbbell types https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1654122040810-6ZH0OO47CB26QMQI525B/circular+weights+2.jpg Blog - Dumbbell Crash Course! Part 2: Dumbbell types https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1654122043828-A5OIUWAGII3DMI6WI6ND/circular+weights+1.jpg Blog - Dumbbell Crash Course! Part 2: Dumbbell types https://www.janereactionfitness.com/blog/dumbbell-crash-course monthly 0.5 2022-06-08 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/bf0c3196-7b7d-4a01-92b9-6300571de671/Thinking+about+dumbbells.jpg Blog - Dumbbell Crash Course! Part 1: Dumbbell Basics - Make it stand out This is getting ponderous….real ponderous… https://www.janereactionfitness.com/blog/the-three-things-im-constantly-telling-my-clients-to-buy monthly 0.5 2024-03-06 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634836987589-L3W6Y8NE3FRE1NYVRJ3E/balls+3-2.jpg Blog - The Three Things I’m Constantly Telling My Clients to Buy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634836950530-GUTKPEI5JIZ8WG4A2GGD/yoga+blocks+3-2.jpg Blog - The Three Things I’m Constantly Telling My Clients to Buy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1634836598213-L65ZEH1R7YKFDQ20SEHD/Photo+Aug+10%2C+1+48+25+PM.jpg Blog - The Three Things I’m Constantly Telling My Clients to Buy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.janereactionfitness.com/blog/how-to-inflate-your-exercise-ball monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1628706155802-TKXUA5L0PHRQHG901KLC/IMG_8427.jpg Blog - Pump It Up! (Your Exercise Ball) - Make it stand out Here I set up two boxes 55cm apart; I filled the ball until it fit snugly inbetween. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1628706909300-HOSIITJCBDSZPXLXHNIQ/before+and+after.png Blog - Pump It Up! (Your Exercise Ball) - Make it stand out On the left, my exercise ball was a little low; you can see how my butt is slightly lower than my knees. On the right, I added a little air. You can see how I’m sitting taller on the ball and my knees are closer to 90 degrees. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1628706306112-W2TLL3AADN0O8JHBTCL7/IMG_8430.jpg Blog - Pump It Up! (Your Exercise Ball) - Make it stand out My exercise ball before I cut the umbilical cord. https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-battle-ropes-and-waves monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599852988067-C6NZSUPYBEHKNOMU9N5D/1.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves When you’re working out with a battle rope, you’re makin’ waves my friend! A wave is energy transported through a medium from one location to another. Here, the elasticity of the rope allows the wave to pass from my hands to the weighted end. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599853495851-ROVG6PF2D09YSXI63SLJ/7.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves Battle ropes – not just a good workout, they’re waves in action! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599853009401-K5ZJWJ7FILESMG21C0L2/image-asset.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves A wave created in a battle rope is a transverse wave; that means that the wave makes the elements of the wave move up and down, while the wave itself travels from left to right. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599853378345-PUZVIGE2RZUCWPF7HW8Y/3.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves Waves can be defined by various properties. The amplitude of the wave is the height of the wave, or how much the rope (or your hand) moves up and down. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599853467496-V5XI65QAHQXF2KQXOKLR/6.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves As you work the rope, you hands are constantly moving upwards and downwards. They are speeding up and slowing down. The power you are exerting is not constant; it changes with your speed and position. If you calculate the average power it takes to create one wave, however, it is proportional to the square of the amplitude (a) and the frequency (f). So if you move your arms twice as high OR twice as fast, you exert four times the power! Whew! That got tiring fast! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599853444925-893N4E9WHLFMTL0UMN8T/5.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves The frequency is inversely proportional to the wavelength, meaning the smaller the wavelength, the higher the frequency, or vice versa. Frequency can be thought of as “how many waves am I making each second”. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599853422185-03T5FGK82NYF5U2EPZ3D/4.png Blog - Physics of Fitness Fridays - Battle Ropes and Waves The wavelength is the distance between two similar parts of the wave, for example, the distance between two peaks or two valleys. https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-you-dont-know-squat monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195430457-RTFMVWJ6PKG0H459NTM6/3.png Blog - Physics of Fitness Fridays - You Don't Know Squat! You need to balance this weight over your feet, or else you’ll tip over (not recommended)! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195456925-FXQ51BJNF4MPVW7OOCA5/4.png Blog - Physics of Fitness Fridays - You Don't Know Squat! To lift the weight, you use (primarily) your glutes and quads. Those muscles act around your hip and knee joints respectively as levers. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195578987-073DQTTRSIS5AK9DHOTH/9.png Blog - Physics of Fitness Fridays - You Don't Know Squat! So, a front squat places more torque on the knees, while a back squat places more torque on the hips! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195555202-ZMOS7DF2EE8E2NAZJZUH/8.png Blog - Physics of Fitness Fridays - You Don't Know Squat! Thus, the torque arms shift accordingly. For a back loaded squat, the torque arm for the hips increases relative to the front squat. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195504721-OTY7GABO9XLWIANYV002/6.png Blog - Physics of Fitness Fridays - You Don't Know Squat! There are two joints and therefore two torques and two torque arms. The cross product means that the torque arm is the perpendicular distance from the force to the joint, denoted by the yellow dotted lines. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195526283-COTOCMXWWLGSTJIKB37I/7.png Blog - Physics of Fitness Fridays - You Don't Know Squat! Now compare a front and a back loaded squat. Your torso shifts to adjust for the weight and to stay balanced over the feet. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195483015-9P2U8KEAGRW9K0KHFVQN/5.png Blog - Physics of Fitness Fridays - You Don't Know Squat! The weight creates torques at each of these joints. Torque is a force applied around a pivot point (ie, the joint) and is defined as T = r x F, where r is the torque arm and F is the force, or in this case, weight. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195376101-HUT1JY6C6W79F04OSFCR/1.png Blog - Physics of Fitness Fridays - You Don't Know Squat! You don’t know squat! Today I’m going to discuss the basic principles behind a front-loaded squat and a back-loaded squat. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1599195407741-RUQ6WNIKF3H97VCM6ZKR/image-asset.png Blog - Physics of Fitness Fridays - You Don't Know Squat! When you squat, you are basically lifting the weight of your upper body (torso, head, arms) plus whatever weight you wish to add on. We’ll assume your legs are massless for this exercise. (I know that they can feel like lead, but bear with me.) https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-the-pull-up monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036237835-H7TPBXYNRUFT41DWKQIX/5.png Blog - Physics of Fitness Fridays - The Pull-Up We know that g is a constant, but what about (h’-h)? How much distance does your body really travel? If you look at the beginning and end positions, notice that your forearms stay relatively vertical, while your upper arm kind of “swings” around your elbow joint. That means that the total distance traveled is about twice the length* of your upper arm (L). So if you have long arms, you’ll have to work harder than someone who is the same length but has shorter arms. Not fair! You say. I say, hey, it will make you that much stronger! *Yes, it’s a bit of an approximation. We could always measure the distance traveled by the top of your head, etc, but it does depend on arm length and I wanted to make that point here. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036398501-3PB4CJBNUYR75C18K191/6.png Blog - Physics of Fitness Fridays - The Pull-Up So what happens if you kick your heels back to do your pull-up? Well, it will shift your COM up slightly, but you’ll still need to move that COM up a distance of ~2L, so that doesn’t really help much. Unless… https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036115821-JQII6QTMVEVZGFV607D1/1.png Blog - Physics of Fitness Fridays - The Pull-Up Today let’s look at the humble pull-up. Specifically, how much energy is exerted in a pull-up? Can physics help us make a pull-up easier? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036460238-TIMMGPDV83NBJRA1ZW1F/7a.png Blog - Physics of Fitness Fridays - The Pull-Up So by manipulating our center of mass, we can “cheat” on our pull-ups and make them a little easier. But why would I encourage you to cheat? Do your full pull-up and be proud! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036431971-1493JS5YU7P4YW48XE46/8.png Blog - Physics of Fitness Fridays - The Pull-Up …Let’s compare two pull-ups: one with your feet kciked back behind you, one with your legs out in front of you. The total distance traveled in each pull-up is the same. But note how your COM doesn’t go quite as far up with your legs out as it does with your feet kicked back. That means that if we start with our feet behind us but end with our feet in front, the distance our COM travels decreases from what it would be if we kept our feet in one place. So that means we can make the pull-up a little easier by kicking our feet out. No, you don’t have to do this with any momentum, just let your feet drop as you get to the top. Try it! Do you notice any difference? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036200956-C19XBMFNPAIQB39AIB8N/4.png Blog - Physics of Fitness Fridays - The Pull-Up Looking at the equation [change(PE)] = mg(h’-h), one thing is pretty obvious: the higher your mass, the more energy is exerted. So I wouldn’t recommend doing pull-ups after a large meal, or, say, wearing ankle weights, unless you really want a challenge. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036139095-D47DULCTHL59AUJ8BWJ8/2.png Blog - Physics of Fitness Fridays - The Pull-Up Today I’m going to define a pull-up by your change in potential energy. Potential energy is related to the height of your center of mass (COM) above some reference point—here, I use the ground. Potential energy (PE) is defined as: PE = mgh. Here, m is mass, g is the gravitational constant, and h is your height above the ground. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1598036164402-C7T8GTO3FQ3P9IX604V1/3.png Blog - Physics of Fitness Fridays - The Pull-Up When you perform a pull-up, your height above the ground increases from h to h’. So your potential energy increases by the change in height, or change(PE) = mg(h’-h). Your body must exert at least this much energy to pull yourself up. (In reality, your body is rather inefficient, so you will exert a LOT more energy than this to pull-up, but let’s keep things simple.) https://www.janereactionfitness.com/blog/lets-hang-out monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-jump-for-my-love-pt-2 monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597424269109-MES4TECRBYQWYZB85X7P/7.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) As you start the jump, your body pushes against the ground, and the ground pushes back! The reaction force accelerates your body from rest, therefore, Ftotal > 0 and Fgr > W. So now your scale would read a lot more than your normal weight! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597424149616-9XC9BMLG2XFI0IZPO9QI/2.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) Last time I talked about what happens when you take off from a jump and how high you can go. Today I’ll focus on what happens as you push yourself up off of the ground. (I’m skipping the part when you “preload” to keep things simple.) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597424231386-1M3SAJJDZZS5OQZYY2QZ/6.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) Let’s return to the bottom of the jump. Before you start, you are stationary, thus Ftotal = 0 and the two forces cancel, giving Fgr = mg. Suppose you were standing on a scale as you prepared for a jump. That means that at this point, the scale would read your “normal” weight. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597424178988-SEMWVV8CLY8CJORN3BXQ/4.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) When you are crouching at the bottom of the jump, there are two forces acting on you. There’s the force of gravity, or your weight W; this is equal to your mass times the acceleration of gravity, which is constant. Then there is the Ground Reaction Force, or Fgr. This is the force of the floor pushing back on you, and translates to the amount of force you push on the floor. (In physics, we talk about external forces, not internal ones!). The total force acting on you when you jump is Ftotal = Fgr – W (Weight is subtracted here because it points downward). https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597425099850-AJRU952QTTR7L5MVUPYY/9.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) During the final stage before takeoff, you are actually slowing down. Your weight will be less than normal, and decrease until it drops to zero—this is when your feet lose contact with the scale and you are airborne! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597424903074-LUSCAYPLPRNNEI81DKSF/8.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) At a certain point in the motion, you reach your maximum upward speed. Surprise--it doesn’t happen as you take off in the air! You would know when you reached max speed because you are no longer accelerating, and the scale would return to your normal weight. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1597424204664-GXAGXP7AL8GDVOYC52FM/5.png Blog - Physics of Fitness Fridays - Jump! For My Love (Pt 2) Force and acceleration are connected; acceleration is just the total force acting on an object divided by its mass. If a force is > 0, then so is the acceleration and the object speeds up. And if the force is < 0, so is acceleration and the object slows down. https://www.janereactionfitness.com/blog/take-that-plank-scratch-it-reverse-it monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-jump-around monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220056632-5GPCHSUFR1Y8O8SBOI8E/2.png Blog - Physics of Fitness Fridays - Jump Around! 1. Typically in a vertical jump you will bend your knees and swing your arms back, then jump up into the air before you land back on the ground. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220523663-BSLK8T73WSN9R1XLIJJZ/7.png Blog - Physics of Fitness Fridays - Jump Around! 1. So how do you increase takeoff speed? I’ll give you the short answer, which is that the more force you exert as you squat down and then extend your legs, the more acceleration you will have. And the more you accelerate as you “prep” for the jump, the more your velocity will be at takeoff. The mechanics of what is actually going on though is a bit complicated, so I will save that for another time. In the meantime, let’s see your best jump! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220419000-BLEFTM7FLASF670X28RC/3.png Blog - Physics of Fitness Fridays - Jump Around! 1. Today we are going to look at the airborne part of the jump to ask the following question: what determines how high you will go? To keep things, simple, we’re going to determine the height above a reference point—here, the reference point will be the height of your COM just as your feet are leaving the ground (designated by the yellow line). https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220438739-JIKD5AL9A2QKF0QBNUE9/4.png Blog - Physics of Fitness Fridays - Jump Around! 1. When jumping your body has energy. That energy takes two forms: the first is kinetic energy (KE) and is determined by your upward velocity v. KE is given by the equation KE = (1/2) mv^2, where m is your mass and v is your velocity. You also have potential energy PE. This is determined by your height above the reference point h. Potential energy is given by PE = mgh, where m is-again—your mass, h is your height above reference, and g is the acceleration of gravity. At every point in a jump, you have a combination of kinetic and potential energy. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220467797-YLZ1HQ6Y2NGTAOEJJHZG/5.png Blog - Physics of Fitness Fridays - Jump Around! 1. Now we’re going to look at the two most important points of the jump; right when you takeoff and at the top of the jump. When you take off, your potential energy is zero because we said that your height at this point is the reference point, or h = 0. Your kinetic energy, however, is based on your velocity and is given by the KE equation. At the top of the jump, your velocity is zero. (Think about it; at the top of your jump you switch from lifting up to lowering down, so there must be a moment when you are not moving, that is, you’re “turning around”.) So, you have no kinetic energy, but your potential energy is given by PE = mgh. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220029162-LTXKOJZVMAD1QBJCLE07/Physics+of+Fitness+Fridays.png Blog - Physics of Fitness Fridays - Jump Around! 1. Today we’re going to look at the physics of jumping. What happens when you jump straight up in the air? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1596220492583-915M1GMHGY8UO5N4U6RY/6.png Blog - Physics of Fitness Fridays - Jump Around! 1. The conservation of energy states that the total energy throughout the jump is constant. So if we set the total energy at takeoff equal to the total energy at the top of the jump, we get (1/2) mv^2 = mgh. Solving for height gives h = (v^2)/2g. So the more speed you have at takeoff, the higher you will go. https://www.janereactionfitness.com/blog/jump-for-my-love-for-reals-this-time monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595963615840-9XF1LUNJB6J0HX55V1P9/triple+extension.png Blog - Jump! For My Love (For Reals This Time) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595963272805-IUGJ8RWB4FD4K4Y90IRT/IMG_1429.jpg Blog - Jump! For My Love (For Reals This Time) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595963806681-4UZIKVSIBX5462TN5T5W/IMG_1446.jpg Blog - Jump! For My Love (For Reals This Time) https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-rollin-rollin-rollin monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595564365881-FRKLC6H1G6EOK2AKL35T/4.png Blog - Physics of Fitness Fridays: Rollin', Rollin', Rollin' v = wR means that, for two objects rolling with the same linear speed, the one will smaller wheels will have a larger angular speed. So if I ride a bike and skate at 10mph, the skate wheels are going to be spinning a heck of a lot faster (better have good bearings!) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595564435102-MJHF92HFNFC0Z8EBSS7N/6.png Blog - Physics of Fitness Fridays: Rollin', Rollin', Rollin' Welp, that’s all I have for you this week. You may be wondering, “but Jane, is that it?” No, I have more, but if you want the juicy stuff you’ll just have to wait until next time. Sorry, that’s how I’m gonna roll… See you later! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595564387451-21S2XGARI645DR5DH9ON/5.gif Blog - Physics of Fitness Fridays: Rollin', Rollin', Rollin' If you want to zone out, watch this gif that shows the path a point on a wheel makes as it rolls This path looks like a series of arcs and is called a cycloid. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595564317681-YSYDUZYUS3V5UQ3ZH0NC/2.png Blog - Physics of Fitness Fridays: Rollin', Rollin', Rollin' Rolling is the combination of pure translation and pure spinning. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595564340830-C4R788DWM4MPP6QSC1V0/3.png Blog - Physics of Fitness Fridays: Rollin', Rollin', Rollin' For an outside observer, translation, rotation and rolling all look very different; with respect to the ground, each point on the wheel is moving at different speeds. Here I’ll look at three points: the top of the wheel, the center and the bottom. For translation, imagine the wheel skidding (across water or say, a sheet of ice). For pure translation, the wheel is sliding without any rotation. Thus, all three points of the wheel have the same linear velocity. For pure rotation (about the center), the top and bottom of the wheel will have equal and opposite linear velocities, while the center (being the axis of rotation) has no velocity; it’s just sitting there. For rolling, we can add the linear velocities of translation and rotation. Here the top of the wheel moves with a linear velocity of v from translation AND of rotation; it’s total velocity is 2v. For the center, it has a linear velocity v from translation. For the bottom of the wheel, the v from translation is canceled out by the v of rotation; that means that the bottom of the wheel is stationary with respect to the ground! The linear velocity of the wheel, v, is linked to the angular velocity w by: v = wR, where R is the wheel’s radius. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595564291518-3VM3OCTTMEHNF40DGVHD/1.png Blog - Physics of Fitness Fridays: Rollin', Rollin', Rollin' This week I want to discuss some fun things about the physics of rolling. Let’s roll out! https://www.janereactionfitness.com/blog/brace-yourself-for-this-blog-post monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-concentric-movement-and-body-position monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595010297287-YBLPI8RT277WFIEPGA5N/6.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles The mechanics get flipped when you perform an overhead triceps extension. Here, the weight feels heaviest when the forearm is parallel to the ground and the weight is, again, perpendicular to its torque arm. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595010017540-PR5RGACFHR293VG5E620/image-asset.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles Triceps are a class I lever that means that your muscle attaches next to the elbow joint OPPOSITE the weight of your arm (and whatever it’s holding). When you perform a tricep extension, your tricep is countering the torque of the weight to lift it against gravity. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595009776350-HEZGPVVD1F2S448SZRVI/1.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles There are many ways to exercise each muscle in your body. But why would you want to do that (other than to fight off boredom)? Let’s look at two different tricep extensions as an example. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595010037538-PWTSA4PINNXIRXTN5F9L/3.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles A refresher on torque: torque is a force applied around a pivot. It’s calculated by taking the CROSS PRODUCT of the force applied and the torque arm (the distance from the pivot to where the force is applied). In math terms, Torque = (Force) x (Torque Arm) * sin(theta), where theta is the angle between the two. The torque – and force – your arm provides will counteract the torque created by the weight. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595010339396-CTMEPEP44D3SRA7P3MST/7.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles So as you can see, the orientation of your body when you perform a triceps extension allows you to exert maximum force at different arm positions; in other terms, you strengthen different lengths of the muscle. It’s good practice to work your muscles more evenly at all lengths, as this leads to better overall muscle performance. So work each muscle as many ways as you can! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595010200415-RSBSQ673YXQI0GCL2FGH/4.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles As the weight moves through the bottom of a tricep kickback, the force of weight is almost parallel to its torque arm. Thus, the weight feels “lighter” at this point. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1595010247801-758J3ABQB91EETZD596H/5.png Blog - Physics of Fitness Fridays - Working Muscles at Different Angles At the top of the motion, however, the weight is almost perpendicular to its torque arm; thus, the weight feels a lot “heavier” here; your arm must provide a force to counteract this increased torque. Okay, so you may be looking at the diagram here and thinking, “hold up! What about the torque arm for the tricep effort! Isn’t that almost parallel to the effort?” Yes, very true. I’m going to go out on a limb (see what I did there?) and claim that even though the torque arm and force may be very close to parallel, they will never actually BE parallel due to the insertion point of the tricep on the bone. So for this particular case, the torque will never go to zero. Also, if you were to calculate the force needed to counteract the force of the weight, you would find: Effort = [Weight * rsin(theta_W)] / [R * sin(theta_E)] As theta_E goes to 0, the denominator will blow up and the effort needed to make the arm perfectly straight will go to infinity! But I digress… https://www.janereactionfitness.com/blog/exercising-with-arthritis monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-biking-and-running-what-adrag-pt-2 monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405368493-HDK0OHIQTKM2LVCG7CWQ/7.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) If you compare headwinds and tailwinds as a function of your speed (for example, 25% your speed, 50% your speed, up to 5x your speed), you can see that the drag force for a headwind rises pretty rapidly. A tailwind, on the other hand, decreases the drag force until vwind matches your speed, where the drag force is canceled out! If the tailwind continues to increase, you start to get a boost. Note that a tailwind never helps you out as much as a headwind will slow you down. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405391407-EFZSHNLLSOYX62AQM14L/8.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) So if you’re running or biking in the wind, you can always re-adjust your course so that the wind is forever at your back. Of course, that might make for a pretty random trip…you might not even get home! Good luck! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405339238-9CHTZL4FVK7ZMEGW1HRY/6.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) On the other hand, if you have a tailwind that is half of your speed, the drag force is reduced by a factor of four relative to no wind (ie, it’s 25% of the drag with no wind). SWEEEET! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405228288-7XXYIN6LAGMQBAVDTCUP/2.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) Remember that the drag force is proportional to your cross-sectional area A and the square of your velocity v. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594404930040-AVZHC1FETUUN9SPNOZFO/1.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) Last week we discussed the drag force acting on you when you move through the air. What happens when you have a tailwind or headwind? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405264638-B86W4W2OW6IFQDKOLR2X/3.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) As it turns out, the velocity v should be your velocity relative to the wind. Thus, we replace the v in the previous equation with v-vwind. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405285873-JLZYDWLBXTQ8YJDCMSH9/4.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) If we’re running into a headwind, vwind is in the opposite direction of our motion and we consider the velocity negative; thus, v-vwind makes us add the speeds together; so if you are running at 6mph and face a 4mph headwind, your relative speed with respect to the wind is 10mph. If you were running at 6mph and had a 4mph tailwind, your relative speed becomes 2mph. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1594405315566-62K4B31XD052FLWDVWAE/5.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? (pt 2) For a headwind, since the speeds add, you will always face a greater drag force relative to if there is no wind. For example, if the wind speed is half of your speed, your drag force increases by more than a factor of 2. Oof! https://www.janereactionfitness.com/blog/choosing-the-right-weight-for-the-job monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-biking-and-running-what-adrag monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798511186-0ODRDN1SPU4XO9LPMH95/3.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? When we run (or bike, etc), air flows past us and exerts a force on us as it does so. This force is called the drag force (D). It is dependent on our cross-sectional area A (think of a 2-dimensional area of your body that’s perpendicular to your motion), and our speed v. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798557558-HEA6KJR0AXS0KRC5AQS8/4.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? The drag force is proportional to the square of your speed. So if you try to run twice as fast, the drag force you feel will be a factor of four greater. (If there’s ever a reason for running slowly, you just found one.) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798670286-GYAG72PP3SAQXM5P82XH/7.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? If this sounds exhausting, well, it beats the alternative. You could run in a vacuum to escape the drag force, but then, well, you’d be dead. So look on the bright side! The drag force just makes you stronger! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798636799-20F96LKQUY0FP3J4OD35/6.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? If you want to maintain a constant speed, you need to counteract the drag force that is slowing you down. Thus, you need to exert an equal and opposite force to the drag force to cancel it out. Exerting this force requires power, defined as P = Fv. If we plug in for the drag force, we find that the power needed is dependent on the CUBE of the speed. That means that if you want to double your speed, you need to increase your power by a factor of eight! Holy smokes! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798301947-M0LMIZ71YFJ4FQSR2Y2D/1.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? Today, let’s talk about what happens as you move through the air. Sometimes it’s not with the greatest of ease! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798605658-GUPKDLB3YO2IIX0P7MGW/5.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? The drag force is proportional to your area. That’s why a skier will crouch down on their skis to go faster, or, in my case, I’ll crouch lower on my bike to reduce drag. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593798328671-19K62WCCJWR2GRGC2Y2B/2.png Blog - Physics of Fitness Fridays - Biking and Running, What a...Drag? We live in an ocean of air. As a fluid, air moves around us and impacts how much effort we need to move. https://www.janereactionfitness.com/blog/walk-the-plank-er-hold-the-plank monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-weightlifting-and-work monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108086330-R59VPQO95TEEB3LU3PP4/5.png Blog - Physics of Fitness Fridays - Weightlifting and Work When you are holding a weight, you are preventing that weight from falling to the ground. Thus you are applying an upward force to the weight that is equal and opposite to the force of gravity pulling the weight down, or simply F = mg, where m is the mass of the weight and g is the gravitational constant. If you pull that weight up (infinitely slowly, for reasons I won’t get into right now) and raise it a distance d, you perform an amount of work W = mgd. Note that your force and the distance moved are both pointing up. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108669540-URRHVA21SWNT4RCXJJNI/9.png Blog - Physics of Fitness Fridays - Weightlifting and Work So let’s summarize…when you lift a weight, you do positive work. When you lower a weight, you do negative work. That means that for one rep, you do a total of…no work? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593107941033-9OQ2I256PFENR63N261Y/4.png Blog - Physics of Fitness Fridays - Weightlifting and Work So if we have a force that is applied perpendicularly to the distance the object moves, there is no work performed because cos(90 degrees) = 0. If F and d are in the same direction, the work performed is just the product of the two values. And if the force and distance are in opposite directions, the work is negative. You’re probably wondering what the hell I’m talking about. Let’s look at some examples… https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108284858-9VQ1LOQ58F7M1TFE5IWW/6.png Blog - Physics of Fitness Fridays - Weightlifting and Work Okay, so now let’s lower the weight back down. You’re still applying an upwards force. (If that confuses you, think about it- if you weren’t there, the weight would immediately drop to the ground.) But now, the weight is moving downward, and the force and distance are in opposite directions. Thus, by our work equation, you have done negative work on the weight, or -mgd. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593107526914-Y7JWZBUO4LMYAQD1MSG4/1.png Blog - Physics of Fitness Fridays - Weightlifting and Work It’s Friday, so that means it’s time to discuss the physics behind another fitness topic. And this week, I’ve got some bad news. Despite all of your efforts at the gym, you’re just not working as much as you think you are. Say whaaaaa?… https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108930799-8E2ZOQIYA9CLWIYQC8ZY/11.png Blog - Physics of Fitness Fridays - Weightlifting and Work Exercising may seem as futile as me pushing against this wall, but don’t fret. As it turns out, in the physics world, work refers to mechanical work. This type of work is defined as the energy transfer between two objects. I’m pushing on this wall and nothing is happening, so from a physics standpoint I am doing no work. However, I can feel the tension and am clearly getting tired. That’s because I am converting glucose into energy and my muscle fibers are firing. I am doing physiological work. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593107645903-CK5P9WA99O8XPM8LMW1J/2.png Blog - Physics of Fitness Fridays - Weightlifting and Work In physics, work is defined as the force applied over a given distance. This is represented by the dot product of force and distance (see equation on right). Force and distance are vectors, which means that they have a magnitude and a direction. So when we take the dot product of the two, we’re also looking at the angle between them. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108419347-LABWDEXJ4I21N7075WVX/7.png Blog - Physics of Fitness Fridays - Weightlifting and Work Now let’s say you’re just holding the weight. It’s not moving, so in our work equation, d=0. That means….you are doing NO WORK on the weight! What?!? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108770563-76XCTCN9WAFXONL0NQRB/10.png Blog - Physics of Fitness Fridays - Weightlifting and Work When you’re holding a weight you’re doing no work, and when you’re carrying a weight you’re doing no work, and…and…WTF?!? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593108501379-RPAFFSH1SPV3G3CIM0H7/8.png Blog - Physics of Fitness Fridays - Weightlifting and Work Now, let’s say you take your weight and carry it a distance d. Surely you’ve done work, right? I mean, the weight moved. But if you remember, here the force is pointing upward, but the distance moved is perpendicular to the force. So by physics standards, you have again done NO WORK. Say it ain’t so! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593107829612-5B4OMTYU23KFUJ4JFT5C/3.png Blog - Physics of Fitness Fridays - Weightlifting and Work So if we have a force F that is applied over a distance d, the angle theta between them affects the total magnitude of work done. This is defined as: W = Fd cos(theta) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1593183500065-Y61N24G7ZH6LO3R4DND5/12.png Blog - Physics of Fitness Fridays - Weightlifting and Work Whew, that’s a relief! So you ARE doing work, just not from a physics standpoint. Which begs the question, “why do physicists define work in such a specific way?” Because physicists are JERKS, that’s why. Have a good week, and GET TO WORK! https://www.janereactionfitness.com/blog/knees-and-toes-knees-and-toes monthly 0.5 2021-10-12 https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-resistance-bands-and-hookes-law monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545904737-BAM5ADNVZY0ULAJ38ATG/6.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law Resistance bands are a great alternative to free weights, but the resistance they provide is…complicated. Just remember that if your bands are rated, it’s pretty likely that you’re not pulling to the full force rating of the band. But you can always verify the exact performance through experimentation. (I’m happy to perform band characterization services for a reasonable fee.) Happy stretching! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545967653-WSS7DRC1E4HNETZD7DB4/8.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law So I increased the weight until almost the max rating of the band and plotted the change in length vs weight. And…it’s not a straight line! In reality, resistance bands do NOT follow Hooke’s Law, except for a small range of weights/tensions. Instead, the tension follows a curve. So if you really want to know how your bands function, you should measure it! But what I found here is that a weight of 30lbs stretched the band roughly 20% past its rest length. So anytime I want to achieve that resistance, I need to pull that much. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545795838-G1O126B48O7QF6NFQUOU/2.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law When you lift a dumbbell, kettlebell, etc, the movement is resisted by the weight of the object. (The weight of the object is the mass m times the acceleration of gravity g). In contrast, the same motion performed with a resistance band is resisted by the tension T of the band. What is that tension? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592580003408-UZXUA1RZAV98E2JARFTA/7.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law In my infinite Covid free time, I put some of my bands to the test. I hung each band over my pull-up bar with a 1lb basket attached to the ends. I then placed different weights in the basket, measuring how much the band stretched each time. I then plotted the distance x versus the weight (mg). https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545821904-VT4XANSL1KAE47LHPL21/3.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law To first order, the tension is a function of the amount of length that the band is stretched, described by Hooke’s Law. In math terms, that means that the tension T = -kx. Here, x is the distance that the band is stretched past its relaxation length, or the length of the band with no tension on it. Here, k is the spring constant of the band. k is determined by the properties of the band materials. Typically, resistance bands are made out of latex rubber. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545844258-VQBEWMN3U2JA8TIABSYI/4.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law In most cases, if you try to look up properties of bands, you don’t find much of anything. However, a few companies (such as Thera Band) actually list the range of tension forces versus extended length. So here, for a green band the force ranges from 2.0 lbs (25% elongation) to 9.6 lbs (250% elongation). These numbers are usually determined by performing stress test experiments where the force of tension is measured at different lengths. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545879312-EWF1CN3JF08MWGC6C2T5/5.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law For a typical move, like this seated row, the force I’m exerting is well below the max rated value. For example, this band is rated to 60 lbs. However, the distance at which I am pulling only corresponds to maybe half that! So if you REALLY want to know what tension you’re creating, you need to measure it out. Suffice to say, ain’t nobody got time for that. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592545772289-NKX7C5SOR3E8DRXQUFU3/1.png Blog - Physics of Fitness Fridays: Resistance Bands and Hooke's Law Resistance bands! They are lightweight and portable and great for working out…but what does it mean when your band has a rating of “30 pounds”? https://www.janereactionfitness.com/blog/mini-bands-vs-handled-bands monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592254232656-XO69QJBZPEM6O65YO3IQ/clamshell.png Blog - Mini Bands vs Handled Bands CLAMSHELLS Handled band: wrap and secure band around legs, above knee Mini band: Loop band around legs, above knee https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592252588277-GTA3VPN3HMIXT2EHIQSZ/tricep+extension.png Blog - Mini Bands vs Handled Bands TRICEP EXTENSION Handled band: Foot is anchor point Mini band: Hand at shoulder is anchor point https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592251499964-TWUDK9FR2HKDFCCFPLPQ/curls.png Blog - Mini Bands vs Handled Bands CURLS Handled band: both arms curl, anchor point under foot Mini band: single arm curl, one hand anchor point at waist https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592253661194-AX2IPZOQH77C047U9868/leg+raise.png Blog - Mini Bands vs Handled Bands SIDE LEG RAISE: Mini band: band looped around ankles Handled band: band looped around low anchor point https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592253045615-K4F3K73EFCUTJFPK4NG4/seated+row.png Blog - Mini Bands vs Handled Bands SEATED ROW Handled bands: band secured around vertical support Mini band: Foot used as anchor point https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1592252804150-PHEA3VBLLT5A6CH3B0QM/lat+pulldown.png Blog - Mini Bands vs Handled Bands LAT PULLDOWN Handled bands: Anchor point high (in door) Mini band: Hand overhead is anchor point https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-hula-hoops monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591843210397-ZTIA3W50W6ZYW2IBKN3D/5.png Blog - Physics of Fitness Fridays - Hula Hoops! So let’s put the two equations together: mg = uN = uFc = um(w^2)r Which gives us an equation for the angular speed in terms of friction and hoop radius: w = sqrt(g/ur) When w is equal to this value, the forces balance and the hoop stays at your hip height. But what if you spin it faster or slower? According to the equations, if you spin the hoop faster, the centripetal force, normal force and force of friction will all increase. The force of friction will become greater than the weight of the hoop, and the hoop will move up your body.** If the hoop slows down, the hoop will start to fall. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591891956179-XC9D308K5RM0P09ASZS6/2.png Blog - Physics of Fitness Fridays - Hula Hoops! There are three main forces acting on a hula hoop when you’re spinning it. The first force is gravity acting on the center of mass of the hoop. We denote this by the weight W, which is equal to the hoop’s mass m times the gravitational constant g. Next, your body provides a normal force N outward against the side of the hoop each time your hip gives the hoop a little nudge. Because there is friction between your body and the hoop, a frictional force Ff pulls the hoop up. The force of friction is just the normal force times a constant u, called the coefficient of friction. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591842949464-REUFD1401DVQNC2773DR/1.png Blog - Physics of Fitness Fridays - Hula Hoops! Hula hoops! They are a great combination of fun and fitness. But how do they work? And why can it be so difficult to keep one up? Hula hoop motion is extremely complicated…what I’m going to talk about today is a very simplified view of what’s going on using force diagrams. (For you physics folks, I’m going to assume that your body is a point mass. I’m also going to assume that that point is not moving while it’s exerting its force on the hoop.) Ready? Let’s get spinning! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591843321370-YF6B4FQKIZCK9XKI3YVI/7.png Blog - Physics of Fitness Fridays - Hula Hoops! So here are your takeaway hooping tips from a scientist: 1) If the hoop starts to fall, hoop faster to keep it up 2) If you’re having trouble hooping, try a larger hoop to make it easier 3) Don’t be too slippery when hooping! Increase friction between you and the hoop with your clothing (or no clothes?), or try adding tape! As I mentioned, the above was a very simplified treatment of hoops. If you really want to make your head spin (see what I did there?), you can check out some of these technical treatments on the matter. Hula hoop motion with rotation point moving in 1d Hula hoop motion with rotation point moving in an ellipse https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591843154865-UU50XQI2Q6KERGP0P1PP/4.png Blog - Physics of Fitness Fridays - Hula Hoops! Since the hoop is not moving up or down your body, the force of friction is equal to the weight of the hoop: Ff = W, or mg = uN. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591892034591-S005DQ5ZAI0B5MO4NPWA/3.png Blog - Physics of Fitness Fridays - Hula Hoops! The normal force from your hips are what keep the hula hoop on a circular* path. Thus, we equate the normal force to the centripetal force Fc. The centripetal force is related to the angular speed w (you can think of it as “revolutions per second”) and radius of the hoop r by: Fc = m(w^2)r. Thus, N = m(w^2)r. *(Note: Again, I’m assuming that your body is a point so that the hoop center moves on a circular path. In reality, the hoop moves around your waist in a “flower shaped” pattern—think of a spirograph.) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591843268870-VKEGNRA6HCZP3Z9RZZHU/6.png Blog - Physics of Fitness Fridays - Hula Hoops! As an adult, have you ever tried to hula hoop with a child’s hoop only to find that you’re miserable at hooping? Well, it wasn’t your fault- it was the hoop’s fault! If you look at the equation again for angular speed you’ll see why: w = sqrt(g/ur) As the radius r decreases, the angular speed you need to keep it up increases*. If you go online to buy a hoop, you’ll see “beginner’s hoops” that are in larger diameters. As your skill improves and you can move with more speed, smaller hoops are more accessible. Another thing worth noting…as the coefficient of friction goes down, the speed needed to keep the hoop stable ALSO goes up. If you ever try to hoop in a fabric that’s slippery, you’ll quickly see how hard it can be to hoop. So wearing softer fabrics make it easier to hoop. (My old hooping instructor used to say, “hoop naked!” because your skin is “stickier” and helps keep the hoop up. I do not recommend trying that in public.) Another way to increase the coefficient of friction is to add a sticky tape on the inside of the hoop. This also increases u and makes hooping easier. *(Note: Technically, it’s the difference between the radius of your waist and the waist of the hoop, not just the radius of the hoop itself—again, my explanation assumes you’re a point mass! Little kids can twirl their kid-sized hoops because their waists are smaller and the difference in radii is larger, not because they have super-human speed skills.) https://www.janereactionfitness.com/blog/the-hips-dont-lie monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591040816213-HB0NLDE3CVHB4IEALIB6/pelvic+tilt.JPG Blog - The Hips Don't Lie! "Would you help me with my pelvic tilt?" --Phil Conners a la Groundhog Day https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591042387398-QHBPD8BD0IB1BSIMWNSE/pelvic-tilt-montage.png Blog - The Hips Don't Lie! For an anterior pelvic tilt, you would imagine tipping your pelvis forward so that the water falls out in front of you. This also results in your butt sticking out, as you can see on the left. For a posterior pelvic tilt (on the right), you would tuck your hips under you…the water in the bowl would fall behind you and you make your back flatter than necessary. Your neutral pelvis is in-between (see the middle photo). Note that I still have curvature in my spine. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591041152178-NWCTCXB0PTR24PBGFJ87/The-Parts-of-the-Pelvic-Girdle-Hip-Bones-Sacrum-and-Coccyx.jpg Blog - The Hips Don't Lie! Your pelvis consists of your hip bones, sacrum and coccyx. A common way to cue for your pelvis is to imagine it as a bowl. Depending on how you tip your pelvis, water will “pour out” to the front or back. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591042939864-AQMK34S9QSHLTYF80276/hip+rotation.jpg Blog - The Hips Don't Lie! Another cue for your hips is to think of them as having headlights attached to them. This can be helpful when trying to keep your hips square. For many moves (lateral leg lifts being a good example), we have a tendency to rotate the hips out to get better range of motion in the lift. On the left, you can imagine the headbeams on my hips swinging out to the side. Instead, keep the headlights facing forward, ie keep the hips square. This will reduce your range of motion but result in better muscle isolation for that movement. https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-body-levers monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591368651181-XX4XWQCWFNLRKY09RTPA/6.png Blog - Physics of Fitness Fridays - Body Levers When discussing torques in a lever system, we often talk about mechanical advantage. Mechanical advantage refers to how much effort is applied relative to the weight that you are trying to move. For a class I lever, the advantage depends on the location of the fulcrum relative to the weight and effort. If the fulcrum is equidistant from both, the effort required is equal to the weight. If the fulcrum is closer to the effort, then the effort required is more than the weight. If the fulcrum is closer to the weight, the opposite occurs. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591247123799-AXKZHA6BAZ8XL8EL8WDV/8.png Blog - Physics of Fitness Fridays - Body Levers Since class III levers are the most common in the body, let’s look at the example of the bicep muscle. In this example, the fulcrum is your elbow joint. The weight lifted is the weight of the dumbbell plus the weight of the arm itself; we’ll set that to 20 lbs total. The distance of this total mass —ie, the center of mass— we’ll set to 35cm from the fulcrum. The distance from the bicep to the fulcrum is determined by the insertion point, or attachment of the bicep muscle to the bone; a typical value is around 5cm. So if we balance the torques and solve for the effort, we find that for a 20 lb weight, the bicep needs to apply 140 lbs of effort, a factor of seven higher! Yowza! That’s basically the weight of a human by itself! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591245903798-9NYJ1XOE6EF2OJADMY3M/1.png Blog - Physics of Fitness Fridays - Body Levers Did you know that your musculoskeletal system is composed of levers? Today I’ll talk about this simple machine, how they work in your body, and why certain joints and muscles are the type of lever they are… https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591246058766-NLR91W9A7UZ3HPENU3CE/3.png Blog - Physics of Fitness Fridays - Body Levers As we learned last week, when you apply a force around a pivot point, you are producing a torque. We’ll assume that we are in equilibrium and all of the forces are balanced like so. If the fulcrum is the pivot, the balance of torques requires that the Weight times its lever arm r is equal to the Effort applied times its lever arm R or: W*r = E*R —> E = W*(r/R) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591247351803-IFEWNDR1DTT4KMLF3VZO/9.png Blog - Physics of Fitness Fridays - Body Levers You may be asking yourself…”wait! You said that there are more class III levers in the body than any other type. Why would the body evolve to be so…inefficient?” The answer is that although these muscles aren’t efficient in effort, they do provide an advantage in speed and range of motion. In the bicep example, a relatively small bicep contraction results in the moving the weight and your arm through 90 degrees of motion. So class III levers are pretty useful, and are what makes the human body so powerful. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591368624158-PFP9AB4OB90E2RJNKDIP/7.png Blog - Physics of Fitness Fridays - Body Levers For a class II lever, the weight is ALWAYS closer to the fulcrum. Therefore, the effort applied is always LESS than the weight of the object and the lever is said to have a mechanical advantage. For a class III lever, the opposite occurs; the weight is ALWAYS farther from the fulcrum; therefore, the effort required is greater than the weight and the lever is at a mechanical disadvantage. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591368686619-LLNQWMIH68CRPHQB9QYK/5.png Blog - Physics of Fitness Fridays - Body Levers Your body has all three types of levers in it. Class I levers are the least common; an example is the muscles that attach at the neck and pull your head to nod up and down. A common class II lever example is your calf muscles; they raise the weight of your body while pivoting on your toes. Your tricep is another Class II lever example. Class III levers are the most common in the body. Some examples include your bicep and hamstring muscles. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591245958651-6Y84P1YIAM4WHBWRJU2Q/2.png Blog - Physics of Fitness Fridays - Body Levers A lever is a simple machine that consists of a fulcrum, or pivot, a weight that you are trying to move, and the force or effort that you apply to move that weight. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1591246204959-37VD9HJCHGMLI81T8LQB/4.png Blog - Physics of Fitness Fridays - Body Levers There are actually three classes of lever; they are determined by which of the three elements - fulcrum, weight or effort - is in the middle. For a class I lever, as we saw above, the fulcrum is in the middle. A see-saw is an example of a class I lever. For class II levers, the weight is in the middle; wheelbarrows come to mind. Finally, for a class III lever, the effort or force applied is in the middle. A baseball bat is a common example. https://www.janereactionfitness.com/blog/physics-of-fitness-fridays-incline-vs-decline-push-ups monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590696680075-51RRM8KD7NHFOBU4CJ7M/2.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups Let’s say that you are holding your pushup position as you see here on the right. (Look ma! I’m holding a plank forever!) The force of the move comes from my hands pushing into the ground. So what forces are acting on my body? My hands are pushing into the ground and the ground is pushing back at my hands with an equal and opposite force, labeled here as Nhands. Similarly, the ground is pushing back at my feet with a force Nfeet. The “N” here stands for the normal force, or perpendicular force from a surface. Also, gravity is pulling down on my body. I represent this as Wcom, the weight of my body at its center of mass (COM). There are also the forces of friction acting on my hands and feet, but for these purposes I’ll assume I’m on a frictionless surface. Since I am in equilibrium, all of the forces on me cancel out. So the normal forces pushing on my hands and feet equal the weight of my body pulling down, or: Wcom = Nhands + Nfeet. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590696380205-LF283MZEXDBG6WTAUU3I/1.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups A common way to change the intensity level of pushups is to elevate the hands or the feet. But why are incline pushups easier and decline pushups more difficult? Let’s take a look… (Note: I’m showing the plank position but I will refer to this as a pushup position to keep things simple.) https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590719532935-QLZND0F3D0N9SSTS8E0E/7.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups On the left shows different inclines and the percentage of your body weight supported by your hands. Of course, this can change based on your actual body shape, but it gives you a general idea. As you can see, in a normal pushup your hands support about 65% of your bodyweight (reference1, reference2). If you take it to the extremes, you’re either performing pushups against a wall (almost all of your bodyweight is supported by your feet), or you’re doing a handstand pushup (all of the weight is supported by your hands). So if you’re building up to a full pushup, just start with your hands high and keep moving lower as you get better. And if you can do a full pushup, challenge yourself by getting your feet higher and higher! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590700237076-CQN21P8UJT8EIHEWXUTQ/4.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups What—and where— is our center of mass? Simply put, the center of mass (COM, or Rcom) is the average location of all of the mass in your body; it’s where your body can be balanced. Imagine if you could cut up your body into a bunch of cubes, a la Resident Evil. (Ew. Maybe not.) Each chunk of body (ew!) has a mass and position from some set point in space. You multiply the two together, add them all up, then divide by that total mass and voila! Rcom = sum(tiny body pieces * each piece’s distance from some point)/[total body mass] Your body’s COM changes depending on how your body is “distributed” in space. Sometimes your COM is located in your body, sometimes it’s not. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590700063566-2FJYA6ROFVMD6OAD27LK/4.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups Since the torques are equal, we have: Wcom* Hcom*sin(theta) = Nhands*Hs*sin(theta). Since we’re interested in the force on the hands, we solve for Nhands: Nhands = Wcom * (Hcom/Hs) We know that Wcom, or our weight, stays constant. The height to our shoulders (Hs) is also constant. But what about Hcom? Does that stay the same? https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590699853053-OIXIIETUWKPQQOAG8I1Q/5.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups So what is a cross product? Here, the cross product means we aren’t interested in the full length, just the component of length that is perpendicular to the force applied; in this case, since the forces applied are vertical, we want the horizontal components of Hcom and Hs. If we look at the angle theta made between the arms and the body, we see that the body makes a right triangle. Thus, the horizontal distance components are Hcom*sin(theta) and Hs*sin(theta). https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590700554667-16T8RZA9V45WNXLBX6IO/5.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups So here’s a more concrete example: Your arms make up ~10% of your total body mass. As you raise your arms at some angle, your COM shifts upward (and to the right a little). When your arms are completely overhead, your COM no longer has a horizontal component, and is even higher than when you started. https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590707990277-J9Z51RMVYVW1PFX8YT32/6.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups So let’s put this all together…in an incline pushup, the angle between our arms and torso decreases, the COM shifts downward, and thus from our earlier equation for Nhands, the total force decreases. Thus, incline pushups are easier. The opposite happens for a decline pushup: The angle between arms and torso increases, the COM moves higher, thus the force on the hands increases and they are harder to perform! https://images.squarespace-cdn.com/content/v1/5d88549b8d4d424a6f99ea63/1590707222831-2U6H011PLTQV796TGWCW/3.png Blog - Physics of Fitness Fridays - Incline vs Decline Push-Ups So we know that the forces balance out. But how much force is in our hands and how much is in our feet? We can figure this out with some help from the second rule of equilibrium that states that all torques acting on a body must also cancel out. What is torque? In a nutshell, it’s a force provided at some distance from a point of rotation. In our pushup example, that is the pivot point at our ankles. Torque (T) is calculated as the cross product of the distance from the rotation point (r) and the force applied (F): T = r x F. So in our diagram…the torque from Nfeet is zero since it’s being applied at our pivot point (that is, r = 0). That leaves the torque from gravity applied at the height of my center of mass (Hcom) and the force on my hands applied at the height of my shoulders (Hs). Now imagine if you pulled on the little force arrows but my feet stayed in place. The force from gravity (Wcom) would make me spin clockwise around my feet, while Nhands would make me spin counterclockwise. That means that the torques are opposite. 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