The current emphasis on high impact training to achieve fast results in an extremely short time frame is causing an increased number of sprains, strains, ruptured tendons and muscle damage. According to orthopaedic surgeon and sports injury specialist, Mr Gorav Datta, ‘We are seeing unprecedented levels of fitness fanatics for hip and knee problems in our clinics. Highintensity, cult fitness trends such as sumo squats, CrossFit and Soulcycle have a lot to answer for, but preventative measures can easily be taken to avoid serious health risks.’
As fitness junkies increasingly seek quickwin solutions, Mr Gorav Datta has reviewed the gym trends to offer expert guidance on how to work out safely with maximum impact.
BARRECORE
What is it? A one-hour series of movements designed to stretch every muscle group in the body. Using a ballet barre, body weight and isometric exercises, muscles quickly transform to become longer, stronger, leaner and more flexible. Mr Gorav Datta advises: Barrecore is an excellent all round work-out with very few long-term adverse effects. Ensuring all muscles are appropriately warmed up is of key importance, as during the one hour session you will really engage all key muscle groups.
What is it? A one-hour series of movements designed to stretch every muscle group in the body. Using a ballet barre, body weight and isometric exercises, muscles quickly transform to become longer, stronger, leaner and more flexible. Mr Gorav Datta advises: Barrecore is an excellent all round work-out with very few long-term adverse effects. Ensuring all muscles are appropriately warmed up is of key importance, as during the one hour session you will really engage all key muscle groups.
CROSSFIT
What is it? Constantly varied functional movements executed at high intensity across broad modal and time domains. A typical CrossFit circuit includes 50 reps of 10 different exercises, done as quickly as possible. Mr Gorav Datta advises: Circuit training is generally an excellent cardiovascular and strength workout. My main concern with CrossFit is the loss of technique with fatigue which, ultimately, does lead to injuries. I have experienced in particular an alarming number of back injuries from cross fit.
What is it? Constantly varied functional movements executed at high intensity across broad modal and time domains. A typical CrossFit circuit includes 50 reps of 10 different exercises, done as quickly as possible. Mr Gorav Datta advises: Circuit training is generally an excellent cardiovascular and strength workout. My main concern with CrossFit is the loss of technique with fatigue which, ultimately, does lead to injuries. I have experienced in particular an alarming number of back injuries from cross fit.
HIGH INTENSITY INTERVAL TRAINING [HIIT]
What is it? High-intensity interval training (HIIT) is a form of exercise which alternates between very intense anaerobic periods and slower recovery periods for a shorter, more efficient workout. Mr Gorav Datta advises: This is an excellent cardiovascular workout, and an efficient way to work out by shortening work-out lengths and potentially reducing repetitive strain on muscles and joints, for which you will reap the benefits longer-term.
What is it? High-intensity interval training (HIIT) is a form of exercise which alternates between very intense anaerobic periods and slower recovery periods for a shorter, more efficient workout. Mr Gorav Datta advises: This is an excellent cardiovascular workout, and an efficient way to work out by shortening work-out lengths and potentially reducing repetitive strain on muscles and joints, for which you will reap the benefits longer-term.
SOULCYCLE
What is it? Indoor cycling, also known as Spinning, is a cardiovascular workout of the highest intensity, with classes ranging from 30 to 75 minutes in duration. Mr Gorav Datta advises: Whilst a great cardio workout, spinning raises caution for back injuries and ITB (iliotibial band syndrome), alongside hip impingement, which is common in cyclists.
What is it? Indoor cycling, also known as Spinning, is a cardiovascular workout of the highest intensity, with classes ranging from 30 to 75 minutes in duration. Mr Gorav Datta advises: Whilst a great cardio workout, spinning raises caution for back injuries and ITB (iliotibial band syndrome), alongside hip impingement, which is common in cyclists.
COMBINATION BURPEES
What is it? A core exercise involved in high intensity workouts, combination burpees are a high-impact form of the original burpee, or squat thrust, and include combinations of jumps and push-ups for increased core engagement. Mr Gorav Datta advises: Burpees are an excellent cardio workout and great for both the core and lower limb. They are physically very demanding so there is real danger here that the technique goes once you get tired, which can lead to harmful back strains.
What is it? A core exercise involved in high intensity workouts, combination burpees are a high-impact form of the original burpee, or squat thrust, and include combinations of jumps and push-ups for increased core engagement. Mr Gorav Datta advises: Burpees are an excellent cardio workout and great for both the core and lower limb. They are physically very demanding so there is real danger here that the technique goes once you get tired, which can lead to harmful back strains.
MIXED MARTIAL ARTS WORKOUTS [MAA]
What is it? Based on the techniques of wrestling and boxing but also those of martial arts such as kickboxing, judo and karate; MMA workouts involve intense explosive-power and core-strength exercises which aren’t normally used in traditional martial arts schools. Mr Gorav Datta advises: MMA is a strong, safe way to work out, under the eye of a responsible trainer who can spot and correct technique errors. There is a lot of kicking involved in this work out, so ensure good stretching before to minimise the risk of muscle strains. Over-stretching of the hip during high kicks is a common problem which occurs, and it is crucial that you exercise sufficiently in advance to loosen and stretch the muscles surrounding the hip joints.
What is it? Based on the techniques of wrestling and boxing but also those of martial arts such as kickboxing, judo and karate; MMA workouts involve intense explosive-power and core-strength exercises which aren’t normally used in traditional martial arts schools. Mr Gorav Datta advises: MMA is a strong, safe way to work out, under the eye of a responsible trainer who can spot and correct technique errors. There is a lot of kicking involved in this work out, so ensure good stretching before to minimise the risk of muscle strains. Over-stretching of the hip during high kicks is a common problem which occurs, and it is crucial that you exercise sufficiently in advance to loosen and stretch the muscles surrounding the hip joints.
SUMO SQUATS
What is it? A key component of almost every work-out regime; squats and lunges have evolved to become sumo squats and sumo lunges – exercises which allow for heavier resistance loads versus their traditional respective exercise. Mr Gorav Datta advises: Squats and lunges are good exercises to develop the quads muscles. However, be cautious about going too deep into the squat; this puts extra stress on the front of the knee. Poor form with weights can also lead to back and knee injuries; a common issue I see in particular is patients with patellofemoral knee issues (knee-cap pain) with patients doing too many deep squats with heavy weights, and also hip impingement.
What is it? A key component of almost every work-out regime; squats and lunges have evolved to become sumo squats and sumo lunges – exercises which allow for heavier resistance loads versus their traditional respective exercise. Mr Gorav Datta advises: Squats and lunges are good exercises to develop the quads muscles. However, be cautious about going too deep into the squat; this puts extra stress on the front of the knee. Poor form with weights can also lead to back and knee injuries; a common issue I see in particular is patients with patellofemoral knee issues (knee-cap pain) with patients doing too many deep squats with heavy weights, and also hip impingement.
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