Great Health Guide - - FRONT PAGE - Words Michael Der­man­sky De­sign Olek­san­dra Zuieva

IT seemed that ev­ery­one was do­ing Pi­lates five years ago, but now the big thing in clas­si­cal strength train­ing is pro­grams such as Cross­Fit and

F45. What are th­ese new pro­grams? Has train­ing turned 180 de­grees and are the prin­ci­ples of core sta­bil­ity not rel­e­vant any­more?

“Cross­Fit is a train­ing pro­gram that builds strength and con­di­tion­ing through ex­tremely var­ied and chal­leng­ing work­outs. Cross­Fit con­tends that a per­son is as fit as they are pro­fi­cient in each of ten gen­eral phys­i­cal skills: car­dio­vas­cu­lar/ res­pi­ra­tory en­durance, stamina, strength, flex­i­bil­ity, power, speed, agility, bal­ance, co­or­di­na­tion, and ac­cu­racy.” “F45 is an in­ter­val-style work­out that are strictly 45-min­utes, and fo­cus on func­tional – thus the ‘F’ – move­ments, reps only last­ing about 45 sec­onds each, with a 15-sec­ond break be­fore the next round of nerve-bust­ing, vein-pop­ping ex­er­cises be­gin. Rec­om­mended 3-5 ses­sions a week. F45ers also have op­tions to sign up to eight-week chal­lenges that come with eat­ing plans and nu­tri­tional tips”.

The fad parts of the ex­er­cise pro­grams have died down, but the prin­ci­ples of Pi­lates and core sta­bil­ity train­ing re­main im­por­tant. How­ever, as prac­ti­tion­ers we have re­alised that th­ese pro­grams may not be enough to get the best out­come for clients in the long term.

Core sta­bil­ity in gen­eral is still im­por­tant. Core sta­bil­ity means be­ing able to ac­ti­vate and con­trol the sta­bil­is­ing mus­cles around the back and pelvis, such as the deep ab­dom­i­nal mus­cles (transver­sus ab­domi­nus) and the deep mus­cles in the lower back (mul­ti­fidus). Th­ese mus­cles con­trol the abil­ity of one seg­ment of the spine to move with­out putting ex­ces­sive pres­sure on other struc­tures such as the discs of the lum­bar spine. This is very im­por­tant, but is only the be­gin­ning of get­ting the most from your body.

The clas­sic strength train­ing ex­er­cises pro­vide mus­cles strength and power.

Th­ese ex­er­cises, such as dead­lifts, weighted squats and chin-ups adds the next di­men­sion to your train­ing pro­gram. They be­gin to over­load and strengthen the strength bear­ing mus­cles that sit on top of the sta­bil­is­ing mus­cles. When you do an ac­tiv­ity, such as lift­ing a weight from the ground or lift­ing a bag of shop­ping or go­ing rock climb­ing, you need the sta­bilis­ers to con­trol the seg­ments of the spine. How­ever, you also need the strength bear­ing mus­cles to pro­vide the strength and power to per­form the task, with­out over­load­ing the sta­bil­is­ing mus­cles and ask­ing them to do more than they are de­signed to do.

Th­ese more mod­ern pro­grams are a hy­brid of both Pi­lates (core train­ing) and clas­si­cal strength train­ing (strength mus­cle train­ing).

So, the an­swer is, to re­ally get the most from what your body can achieve, check out Cross­Fit and F45.

Michael Der­man­sky is a Se­nior Phys­io­ther­a­pist and Manag­ing Di­rec­tor of MD Health Pi­lates. Michael has over sev­en­teen years’ ex­pe­ri­ence of treat­ing clients from all walks of life, from sixyear-old chil­dren up to the age of 92. Michael can be con­tacted through his web­site.


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