Fitness tools and trends
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Transcript of Fitness tools and trends
FITNESS TOOLS AND TRENDS
John M. Cissik
“There is nothing more difficult to carry out, nor more doubtful of success, nor more dangerous to handle, than to initiate a new order of things.” Machiavelli, The Prince.
Tools
What they are Advantages/Disadvantages How they are used
Tools
Olympic lifts Powerlifts Assistance exercises Kettlebells Heavy ropes Suspension training
Trends
Functional training Conditioning Core training FMS/Corrective exercises
Olympic Lifting: Cautions Very fast, not
forgiving of mistakes Requires
specialized equipment
Requires specialized instruction
Very technical, takes a long time to learn
Powerlifting: Diminishing returns/injury potential…
Functional training
Training with much better application to “real life” than traditional strength training and cardio.
Balance, unstable, unilateral training. Great branding. Isn’t increased muscle mass and
strength functional?
Conditioning In theory, getting the
benefits of doing cardio (burning calories, cardio-vascular fitness, endurance, etc.) without actually having to do cardio.
Involves performing a series of strength training exercises, for a period of time, with little to no rest.
Theory: best of all worlds
Conditioning, cont. In the 1980’s we called it either circuit training or
getting in shape for our sport With 21st century branding you have:
CrossFitInsanityP90XHigh intensity interval trainingMetabolic conditioningMetConConditioningEtc…
“Outward show is a wonderful perverter of reason.” Marcus Aurelius, Meditations.
Conditioning Benefits:
Group setting good for adherenceVariety, “fun,” not boringEasy to increase/decrease intensity
Concerns:One size doesn’t fit allGroup setting also promotes injuries and
overtraining/peer pressureBranding leads to dogmaCardio can be very intense too, most people just
don’t want to do it at that level – too hard“The first rule of CrossFit is to talk about CrossFit…”
Conditioning: What about cardio? Too much of anything is bad What are you training for? Bro science Article titles from
www.t-nation.com: “Fasted cardio eats
muscle” “Regular cardio will make
you fat” “Cardio kills” “The death of steady
state cardio” “The final nail in the
cardio coffin”
Core training “All movements originate
in or are coupled through the core”
Core training focuses on the muscles at the lumbar-pelvic region
The thought is this training will improve athletic performance, prevent lower back injuries, and rehab lower back injuries
No evidence for any of those things, but it’s fun
Core training
Stabilization exercises “Classic” exercises Balance exercises
FMS/Corrective exercises
There are things fundamentally wrong with how you move.
If these things are not fixed, you will be (or are) in severe pain and will possibly be disabled later in life.
A functional movement screen (FMS) can diagnose these things and then a corrective exercise program can be designed to help you.
What’s wrong with you? There are muscles that
you don’t do a good job activating.
There are other muscles that you activate too much.
You have scar tissue in the connective tissue that surrounds and makes up your muscles.
All of this alters your movement patterns.
Altered movement patterns…
Altered movement patterns
Adaptations in tissue/microtrauma
Changes in muscle recruitment patterns
Pain/injury
Diagnosis, examples (there are others) Overhead squat Hurdle step In-line lunge Shoulder mobility Active straight leg
raise Trunk stability push
up Rotary stability
Tools for corrective exercises Self myofascial
release for scar tissue and areas that are overly active
Stretching Exercises for areas
that are not active enough
Lots of balance and stabilizing exercises
Thoughts on corrective approaches Awesome marketing and sales potential Sounds great No research basis Research disputes foam rolling, flexibility and
neural activation, and is mixed on the FMS Makes assumption about how the body
functions that aren’t really founded in anything “Skepticism is the mother of security”
Frederick the Great
IF YOU ARE IN THE FIELD LONG ENOUGH,
EVERYTHING COMES AROUND AGAIN!
“Since, however, the blind leads the blind they fall into the ditch together.” Tertullian, Against Marcion.