Written by Elyse

When Tom, 54, first came to me he was experiencing chronic back, hip, knee and shoulder pain so extreme that he was unable to get out of bed without discomfort. He had been living this way for more than 20 years! Now a year later, Tom no longer experiences back pain.

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Written by Elyse

Body Composition… what is it?  What does it mean?  More importantly, what does it mean to you?  Basically, body composition is exactly what sounds like – the stuff of which you are composed.  So, do you know what you’re made of?  Let’s take a look…

Most body composition analyses divide body composition into two components: body fat and lean body mass.  We’ll start with body fat.  A certain amount of body fat, about 3% of total body weight, is necessary to sustain normal body functions, aptly dubbed essential fat.  Women have an additional 9-12% essential fat that is considered sex-specific, and is associated with normal sex hormone functioning.  Dropping below 3% body fat for men or 9-12% for women is considered unhealthy and can be dangerous or even life-threatening. 

What is a healthy amount of body fat?  This depends on who you are and what you do.  Athletes on strict training and diet regimens may have as little as 14-18% body fat for women and 6-12% for men.  The healthy, fit range is from 18-22% for women and from 12-17% for men.  Having over 30% body fat for women and 20% body fat for men increases the risk of disease and is considered obese.  If your body fat percentage is higher than the healthy, fit levels, yet is lower than the obese levels, you may benefit from a healthy diet and exercise, but are not at health risk related to body composition. 

Now that we’ve covered the basics on body fat, let’s move on to what’s left, which is collectively termed “lean body mass.”  Lean body mass includes everything in your body but fat – muscle, bones, organs, fluids, etc.  By exercising regularly and eating a healthy, balanced diet, it is possible to achieve and maintain a desirable ratio of fat to lean.  Resistance training can increase muscle mass, which thereby increases your lean body mass.  And since your muscles are what gives your body shape and form over your skeleton, building strong, healthy muscles can make you look good, too! 

Another benefit of increasing lean body mass is that it can help your body become a better calorie-burning machine!  It’s true – by increasing muscle mass, you will increase your resting metabolic rate (RMR) and burn more calories all day long!  How is this possible?  Because muscle tissue contains little organelles called mitochondria, which put simply, are little energy producing machines.  The more muscle tissue you have, the more mitochondria you have.  And yes – you’ve got it – the more mitochondria you have, the more calories you burn! 

Fat cells, on the other hand, do not have any such amazing abilities.  In fact, body fat above the level of essential fat is considered storage fat and is actually a source of fuel that can feed the mitochondria and help keep your body running.  A certain amount of storage fat is also important for cushioning and protecting the bones, muscles and organs, and for temperature regulation.  However, high levels of body fat can adversely affect temperature regulation, as well as overtax the body’s organs and systems over time. 

A last point to note is that your body weight is about 60-70% water, with muscle tissue being 70-75% water and fat 10-15% water.  Women will be slightly less hydrated than men, due to the higher level of essential fat.  Water is essential to life – it is present in all of your body fluids and tissues.  In blood, it transports nutrients and oxygen to your cells, and picks up waste products for elimination.  In sweat, it helps cool your body and in saliva and digestive fluids it helps break down the food you eat.  Water is even a key ingredient for healthy, radiant skin! 

While height and weight are valuable numbers to know, your body composition will tell you much more about your overall health, and it gives you some insight into what is going on inside you! 

References:

Jordan, P., ed. (1995) Fitness: Theory & Practice.  Aerobics and Fitness Association of America.

Clark, N. (1995) Water: the Ultimate Nutrient.  Physician and Sports Medicine, 23:5: 32g-32h. 

Written by Elyse

Seeking an alternative to traditional treatment for relief? Break the cycle of pain with IM=X Pilates. The founder of the IM=X Pilates Studio has created a program for long - term relief. The IM=X Pilates Spinal Care Program combines the gentle lengthening of the Alexander Technique with the specific stabilization techniques of IM=X Pilates exercise.

Many injuries are a result of structural strain such as shoulder bursitis, low back pain or knee discomfort. IM=X teaches a series of stabilization exercises for muscular and structural balance. Research indicates that many injuries correlate to a loss in proprioception. Poor proprioception highly correlates with low back pain, disc degeneration and sciatica. Our stabilization techniques are used to improve your body’s particular movement and posture habits by increasing your awareness of them.

IM=X Pilates Studio is experienced in providing structured programs to the medical community. Clients/patients are initially assessed to identify structural abnormalities due to poor muscle recruitment and atrophy due to pain. An individualized program is created and reviewed with the client to keep focused on goals of pain relief and returning to normal function. Attending regular sessions (2-3x weekly) will enhance recovery and teach you about injury prevention and musculoskeletal fitness.

Our spacious studio provides men and women with locker room facilities as well as shower. Your session can be either private or semi private. Both provide comprehensive evaluations, programs and follow - up.

Let IM=X Pilates be an integral part of your back program. Contact us 212-997-5550 to get on the path to a healthy spine and better quality of life.

“IM=X is the perfect adjunct to chiropractic care…..a comprehensive, safe and superior approach to back exercise rehabilitation.”

James Dillard, MD, DC Columbia - Presbyterian Medical Center

Written by Elyse

By Elyse McNergney, MA, M.Ed, Founder of IMX

Muscles and Movement

The musculature of your back is a very complex network that layers and weaves short muscles,  long muscles, and varying lengths in between.  They intertwine and overlap, connecting to the ribs, pelvis, shoulder girdle, skull and the various processes on the vertebrae.  There are tiny muscles that connect one vertebrae to the next, and others that span several vertebrae. 

The muscles of the spine are grouped according to function and location, and go by names such as the spelenius muscles (move the head), erector spinae (extend the spine), transversospinalis muscles (extend and rotate the spine), segmental muscles (extend and bend the spine to the side), and the scalene muscles (move the neck).  The erector spinae, or spinal extensors, are often associated with lower back pain and spasms. 

Layered over these muscles are some that may be more familiar, namely the trapezius, rhomboids, and a lesser known one called the levator scapulae.  These large back muscles move the shoulder girdle, which consists of your collarbones (clavicles) and shoulder blades (scapulae) and sits on top of your ribcage, basically connecting your arms to your torso.  You probably recognize these bones, because they are fairly superficial or toward the outside of your body, and its easy to see them and feel them move on most people. 

How does this relate to your spine, you ask?  Well, your shoulder girdle is sort of just balanced on top of your ribcage, and the only thing holding it in place is the musculature.  Poor posture and weak muscles allow the shoulder girdle to slide forward, taking the thoracic spine and head with it.   Using the upper back muscles to hold the shoulder girdle in place also helps keep your spine in a neutral position – upright with only the natural curves associated with each spinal region.  In this respect, the large muscles of your upper back are considered postural support muscles and their strength helps protect you from getting back and neck discomfort.  

Another set of muscles we don’t usually associate with our backs is the abdominal muscles.  While these muscles are located clear around the other side of your body, they are important as both movers and supporters of your spine.  You have four layers of abdominal muscles.  The deepest layer is the transversus abdominis, which compresses or pulls the abdomen inward and connects to the lower spine for support.  The next two layers are the internal and external obliques, which compress your abdomen, bend and rotate your spine.  The outermost layer, the rectus abdominis, is what we see when someone has a “six pack” or very fit stomach muscles.  The inner three muscles are the most important to condition as they are the muscles which help stabilize/support the spine. 

Together, the abdominal muscles bend your spine forward, lean it sideways, twist your torso and rotate it side to side.  They also serve as a connection between your pelvis and your ribs, and when engaged properly can stabilize your pelvis to prevent excessive arching of the lower back.  Weak abdominal muscles often leads to low back pain but not just any sit-up will do. Exercises such as those performed in IMX Pilates workouts address the deep three layers in such a way as to condition them for postural support and back injury prevention.

Once you understand the basic structure and function of your spine and core muscles, you can work on achieving good posture, and a strong and healthy back!

References

Kapit, W., and Elson, L.M., The Anatomy Coloring Book.  New York: Harper Collins, 1977. 

Tortora, G.  Principles of Human Anatomy, fifth edition.  New York:  Harper & Row, 1989.