[ad_1]
By: Christine King Special for Boca and Delray newspapers
As in most industries and disciplines, technology, science and research regularly reveal new and improved products, methods and formulas. The fitness industry is no exception. The evolution of training methods, exercise philosophy and clbadroom programming brought us from Jane Fonda to high intensity training.
To compare, let's use the technology industry. There is plenty of energy when the phone, the computer and other newer magic gadgets are marketed and it's hard to learn everything about the features that will dramatically improve our lives.
Attention to the progress of the health and fitness industry does not seem to inspire the same enthusiasm. This contributes to a lack of results, injuries and missed the best value for your training.
The craziest dinosaurs still hanging around the gym include:
Weight belts: These were abolished more than 15 years ago. Research has found that belts create intra-abdominal pressure that can lead to back injuries, hernias, and ineffective weightlifting methods. Wearing a weight belt forces the abdomen to push against the belt. The body is confused because there is no such belt in everyday life. Therefore, the reason for injuries during daily activities. The beautiful structure known as the human body is meant to support you.
If you have worn a belt since the beginning of time and choose to remove it, you must take certain precautions. Maintaining posture and keeping abdominals tight are absolute requirements. In addition, during the first few weeks, the amount of weight used should be halved.
Full Sit-Ups: The next extinct fossil is a complete sit-up. Whether anchoring the feet or ankles or simply on the ground, I squeak every time I witness this movement. Many people do not realize that once the upper limb goes beyond the "crunch" position, the whole load is on the lower back. Ergo, the number of injuries caused by this movement. There is no taboo about lower back exercise, quite the opposite. Let's do it right with knee lifts, bridges and other safe and effective methods.
Lack of deceleration: It's exciting to gain strength and increase the weight you are able to lift. The key word being "capable". The ability to lift a weight also includes the ability to release it. When you lift weights, speed is not our friend. Momentum eliminates half of the benefits of exercise. The eccentric or decelerating component of any exercise is as important, if not more important than the lift or concentric factor.
As industry professionals, we say, "If the weight is too heavy, do not lift it." If you can not slow down, the weight is too heavy. Cut it in half and you will get the same benefits as launching the weight belt!
Warming up / Recovery: No matter how much we preach to our customers about the great importance of these two practices, people still do not know one or both. Ignoring your warm up and recovery greatly increases the risk of injury or death. Warming up the body before any sporting activity is essential for blood flow and heat to spread to all areas of the body. You will be able to lift more efficiently, increase the amount of weight used faster and get results faster.
With regard to cardiovascular activity, the risk of heart attack or death is imminent without recovery. At the end of a cardio workout, you should not finish until your heart rate does not exceed 10 beats more than when you started. For example, if your heart rate is 100 BPM at startup and that for 20 to 30 minutes, your heart beats up to 120, 130, 150, and so on. Once you have completed your training, all the blood is flowing to your feet and, due to lack of movement, it can no longer regain the heart fast enough to not cause an incident. It's the opposite of why you're on the treadmill in the first place.
As you continue your journey towards health, take appropriate precautions to improve your health. Always consult your doctor before beginning any exercise program.
Christine King is a fitness expert, fitness expert and founder of YourBestFit. The health and wellness company has helped thousands of clients recover from an injury, feel better and improve their overall well-being. www.YourBestFit.com
Source link
