EX­ER­CISE COR­RECT TECH­NIQUE

Great Health Guide - - FITNESS - Words: Michael Der­man­sky De­sign: Olek­san­dra Zuieva

Ex­er­cise is a very im­por­tant part of a healthy life­style. Many peo­ple at­tend gyms or ex­er­cise at home. They may have a per­sonal trainer to watch their tech­nique, but mostly they con­tinue with rou­tines that were demon­strated a long time ago. They may see a video on a new tech­nique or read an ar­ti­cle and be­come en­gaged to try it out. With all this in­for­ma­tion it is easy to make mis­takes in an ex­er­cise regime or fall into us­ing in­cor­rect tech­niques over time. How­ever, there are a few things you can do to make sure that you are do­ing ex­er­cises cor­rectly.

1. Make sure that you know which mus­cle groups you want to work dur­ing an ex­er­cise. All ex­er­cises have to have a pur­pose to be ef­fec­tive and spe­cific to your needs. For ex­am­ple, if you want to work on your knee con­trol, it is im­por­tant that you work on your quadri­ceps, in par­tic­u­lar

the in­side mus­cle of the quadri­ceps, the Vas­tus Me­di­alis Obliquus mus­cle (VMO mus­cle). This is the ma­jor sta­biliser mus­cle of the knee cap. Do your re­search or ask a pro­fes­sional such as a phys­io­ther­a­pist or ex­er­cise phys­i­ol­o­gist to en­sure that you work on the cor­rect mus­cle groups.

2. Learn what a nor­mal mus­cle ‘work­ing’ sen­sa­tion feels like. When a mus­cle is work­ing, you should feel a slight ‘burn­ing’ sen­sa­tion in the mus­cle you are tar­get­ing, which dis­ap­pears when you stop the ex­er­cise.

3. You should not feel a ‘pain’ sen­sa­tion in ten­dons of the mus­cles, in the joint or in the dif­fer­ent mus­cles that you are tar­get­ing. How­ever, in the next day or two, a nor­mal sen­sa­tion can be a feel­ing of sore­ness or bruis­ing. This is called de­layed on­set of mus­cle sore­ness (DOMS) and is part of the nor­mal mus­cle growth process af­ter ex­er­cise. It should not be painful in the area or the joint in the day or two af­ter ex­er­cise.

4. Tech­nique is also very im­por­tant. The way you do an ex­er­cise can make the dif­fer­ence be­tween an ef­fec­tive ex­er­cise and an in­ef­fec­tive ex­er­cise.

To ad­dress all these four is­sues, ask a pro­fes­sional phys­io­ther­a­pist or ex­er­cise phys­i­ol­o­gist to su­per­vise your pro­gramme. It is im­por­tant that you ob­tain the cor­rect in­for­ma­tion about the var­i­ous tech­niques, at least at the start of your pro­gramme, to en­sure that you are get­ting ex­actly what you want from your pro­gramme with cor­rect form, tech­nique and pur­pose.

Michael Der­man­sky a Se­nior Phys­io­ther­a­pist and Man­ag­ing Di­rec­tor of MD Health Pi­lates, with 17 years’ ex­pe­ri­ence of treat­ing clients from all walks of life, from 6-year-old chil­dren all the way to the age of 92. He can be con­tacted through his web­site.

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