Posts by Peter Rumford

I graduated in 2006 from Westmont College in Santa Barbara with a B.S. in Kinesiology. While at Westmont I was a student athletic trainer for the men’s soccer team. After graduating I got my C.S.C.S. through the National Strength and Conditioning Association and began working as a personal trainer. I have worked with kids, geriatrics, collegiate and professional athletes, and everything between. I am currently in school at UCSF/SFSU for Physical Therapy.

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Exercise-Associated Muscle Cramps: Possible Causes and Prevention

Muscle cramps can be associated with metabolic, endocrine, and neurological disorders. However, many healthy, athletic individuals also suffer from recurrent muscle cramping brought on by exercise. Muscle cramps that occur during or following exercise, in the absence of disease, are termed Exercise-Associated Muscle Cramps (EAMC). Most recreational and competitive athletes have experienced EAMC, with corresponding negative effects on performance. Currently there is not a certain cause. There are only theories.…
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Exercise Guidelines for Obese Individuals

Start Your Fat Burning Engine
Photo © Norlando Pobre Sixty-five percent of Americans are overweight, and 31% are obese. This represents a national health problem, with many personal and social implications. Overweight is defined as a body mass index (BMI) ranging from 25-29.9, and obesity is defined by as BMI > or equal to 30. BMI is calculated by dividing your weight in kilograms by the square of your height in meters. Click here for…
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30 Minute Exercise Ball Workout – Intermediate to Advanced

This is the 2nd “30 minute workout” of the month. It is meant to build on the “30 Minute Exercise Ball Workout – Beginner to Intermediate“. This workout is for those of you who have been practicing the beginner version and want to advance the challenge, or for those of you who thought the last one was too easy. Some of the more difficult exercises from the first workout are…
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30 Minute Exercise Ball Workout – Beginner to Intermediate

This month’s “30 minute workout” is for all of you out there who love your exercise ball. We’ve explored great ways to work your core using body weight exercises. Now let’s take it one step farther and use an unstable surface (the ball) to increase the demand and improve your stability and balance. This is the first of 2 workouts, and is intended for people who are beginning to explore…
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Strength Training for Distance Runners

Marathon runners
Photo © Jordan Fischer Most distance runners don’t strength train. In fact, most US olympic marathon runners do very little, if any strength training. The physiologicalargument against strength training for distance runners makes sense. Distance running is an aerobic activity, that is limited by the body’s ability to carry and deliver oxygen to working muscles. It is an endurance activity. Strength training is generally anaerobic, and no studies have been…
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Nutrition Recommendations for High-Intensity Training

Fruits
Proper nutrition is an essential component to any training regimen.  HIgh-intensity training combined with poor nutrition can lead to mediocre results and decreased immune function.  Implement these nutritional principles into your daily routine to improve your results and your health! Photo © Mark Henspeter Hydrate: It is recommended that an athlete consume 20-24ounces of water for every pound of body weight lost during exercise.  In general, drink enough water that…
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30 Minute Golf Workout

Golfing
Photo © Fevi Yu We’re back with another 30 minute workout. This month’s 30 minute workout will emphasize strength and mobility for golfers. However, this workout can be incorporated into a training regimen for anyone performing a sport/activity involving rotational movements (just about everyone). Some of these exercises require gym equipment, so for those of you without a gym membership, your workout may only be 20 minutes 🙂 As always,…
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Stretching: When and How to Effectively Stretch

Girl Stretching
There are many conflicting opinions out there regarding stretching. Is it good? Is it bad? When should you stretch? How should you stretch? Does stretching prevent injuries? Will stretching improve your performance? This article will answer these questions and more. Stretching can be good or bad, depending on when you stretch. Stretching before physical activity has been shown to decrease muscular performance by as much as 28%, with this effect…
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Ski/Snowboard 20 Minute Active Warm-up

snowboarding
The weather outside is epic!  If you’re looking to get in shape for your winter snow-sports, read this article.  Before you hit the slopes, take 15-20 minutes and perform this active warm-up to get the blood flowing, help improve your performance, and reduce the risk of injury. Core/Trunk Warm-up The core/trunk is the best starting point for any warm-up (for more information on exercises 3-5 read this article. Cat-Camel Stretch:…
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Barefoot Running: Is It For You?

Barefoot running has been mainstream for a few years now. In mid-2009 Christopher McDougall publishedBorn to Run, which is both a very interesting story, and a good synopsis of the “basics” of barefoot running. There has been a lot of research on this topic in recent years, and marketing of “barefoot” footware (oxymoron) such as Vibram FiveFingers (which by the way, were originally designed as a deck shoe for yacht…
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A Guide to New Years Resolutions

You may be thinking to yourself, or perhaps your friends are asking you, what are you are going to do to better yourself in 2011.  What are you going to do to make 2011 better than 2010, or perhaps the best year ever?  Coming up with resolutions can be difficult, so I’ve compiled TEN suggestions for improving health, happiness, and finding fulfillment in 2011! Quit smoking: this is the obvious…
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Use Your Head: Improve Your Performance

THE ISSUE When most people think about athletic performance, they think of physical traits like strength, speed, and endurance.  But the mind plays a very important role in athletic performance.  Your psychological state can seriously affect how you perform, for better or worse.   This is often the difference between winning and losing. A starting point for successful athletic performance is understanding optimum arousal. Think about it. If you are “under-aroused”…
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4 Neck Pain Exercises to Spare Neck Pain

Neck pain exercises
THE PROBLEM Up to 50% of the population will experience neck pain.  This number is even higher when complaints of tightness, stiffness, and vague neck and shoulder pain are included.  Some neck pain causes include: sedentary lifestyle, bad habits, and/or poor posture.  To learn about posture, read this! In this article I will describe 4 neck pain exercises that can be performed anywhere, by anyone, with no equipment necessary, as…
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30 Minute Biceps Workout

Which way to the gun show?! This month’s “30 minute workout” will focus on the biceps.  However, no muscle works in isolation, so while all of these exercises will integrate the biceps, this is not your typical isolated biceps workout.”Relatively” isolated biceps exercises are intermixed with various other exercises that incorporate the bicepsinto larger movement patterns.  Disclaimer…for this workout you’ll need a gym membership…sorry!  I suggest you find a place…
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30 Minute Stadium/Track Workout

Last month I began a series of 30 minute workouts for people who want to be more efficient in their training. This month we’ll focus on an efficient whole body workout.  You don’t need a gym membership. All you need is access to a track with stairs (try your local city college or high school) and a stopwatch. THE WORKOUT “Directional” Running Warm-up (should take no more than 10 minutes)…
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Elliptical Trainer – Pros and Cons

Elliptical machines are the second highest selling fitness machine, second only to treadmills. But why? What is so great about the elliptical trainer? Who can benefit from this mode of aerobic exercise? Why is it not for everyone? I hope to at least begin to answer some of these questions through the following list of “pros” and “cons”. PROS Low impact – The elliptical puts less stress on the joints…
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30 Minute Core Workout

We’re all pressed for time.  Here is a quick, efficient, workout that will target your whole body and take 30 minutes or less.  You don’t even need a gym, just your own body and a stopwatch.  This is a combination of static holds and dynamic movements. Before you start, make sure you have a good exercise mat to support your joints and prevent slippage. Follow this circuit, performing each exercise…
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Prevent Knee Pain: Possible Causes and Implications for Training

Knee Pain Affects a Large Percentage of the Population A research article by van Saase et al in 1989 estimated that 30-40% of our population will experience knee pain by the age of 65.  Times have changed, we are more active as a society, and I wouldn’t be surprised if that figure is nearly double nowadays.  One thing is for certain; knee pain continues to be one of the most…
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Running Shoes: Maximize Your Training with These Tips

ARE YOUR RUNNING SHOES HELPING OR HURTING YOU? There are so many different running shoes available on the market today, and there are hundreds (if not thousands) of websites offering advice on which shoes are right for YOU.  The goal of this article is to inform readers of shoe anatomy, things to consider when purchasing running shoes, and to offer practical information regarding shoe care and replacement. Experienced runners know…
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Comments Off on Increase Your Agility With These Agility Training Tips

Increase Your Agility With These Agility Training Tips

WHAT IS AGILITY? Agility is the ability to accelerate, decelerate, and change direction quickly and efficiently while under control.  Many trainers and coaches focus on agility training as one aspect of sport-specific training.  Increasing agility can help prevent such injuries as ankle and non-contact ACL sprains, as well as increase sports performance.  For optimal results speed agility training should be incorporated with other aspects of a training regimen, such as…
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