Training Methods - - Woodlands Fitness Centre

National Academy of Sports Medicine (NASM) versus ‘traditional’ training

As you are all probably aware by now, programmes at the Woodlands Fitness Centre have seen some vast alterations, throughout the past year.

You’ll no doubt have seen more members; attempting to balance on one leg, shuffle around the gym with elastic round their ankles or hanging on for dear life on the dreaded pulley machine! Why, have your ‘traditional’ workouts been revised in such a way, I hear you ask? Well, hopefully this article will help you understand the advantages of your new N.A.S.M. functional training programme.

The Past...

• In the 1970’s the fitness professional was the person in the gym who looked the strongest and had been training for the longest.

• They had knowledge of sets, reps and loads, but were unaware of the fundamentals of human movement science (functional anatomy, functional biomechanics and motor behaviour).

• These early enthusiasts passed on knowledge to others - although unproven these methods are still widely used today in most gyms across the world.

• Such methods of training are no longer beneficial to the majority of today’s gym users. In many cases such training methods can cause injury.

• At this time, gym members were fit enough to cope with the demands of exercise; as many daily activities were still physically demanding, and physical education was still a prevalent sector of the national curriculum. People, hadn’t yet become lazy, and reliant upon technology!

The Present...

• Our link to the National Academy of Sports Medicine (N.A.S.M), and their latest proven methods.

• People now live more sedentary lifestyles, due to advances in technology (eg. cars, computers).

• A combination of diminished activity levels and sedentary lifestyles results in muscle imbalances (when one muscle or group of muscles works harder than it should, while other muscles don’t work hard enough).

• The muscular-skeletal system is easily over trained when deconditioned. In other words, injuries, such as lower back pain and knee damage will occur more frequently.

• Reserch has proven that performing balance based exercises improves core stability, joint stability, muscular endurance, calorie expenditure, weight loss, cardio respiratory fitness, posture, co-ordination, power and performance.

• Every exercise you perform should be specific to you and specific to improving your posture - poor posture leads to poor muscle recruitment which reduces calorie expenditure as the nervous system recruits smaller muscle groups to perform a movement.

• Figures show that the number of physical education lessons and extra curriculum sporting activities in schools at present, is much lower than those in the 1970’s.

This type of environment is producing more inactive and non-functional people. Creating problems such as poor posture, diminished co-ordination and an obesity epidemic!

The Future...

• Foam rolling, flexibility, core and balance training (download the foam rolling or stretching instructions).

• How many times have you seen someone in the gym, trying to lift the heaviest weight they can manage? Many members believe that by focusing solely on this lifting phase they will achieve greater results. However, the deceleration and stabilisation phases are just as important. For instance, in a dumbbell chest press, the lowering phase and the pause at the bottom, is just as essential as that initial push!

• The deceleration and stabilisation will improve joint stability, posture and flexibility. Greater tone will also be achieved, as muscles are enabled to fully extend and contract.

• Old programmes did not consider all planes of motion. Generally, exercises prescribed in the gym are very one dimensional, working primarily on a ‘sagittal’ plane; which normally involves moving the limbs either directly in front or directly behind the body. Exercise examples include; bicep curls, chest press and seated row.

• These dated programmes reliant on one dimensional movement, were often stabilised by a machine. New exercises should work individuals in multiple dimensions preventing injury when we perform daily movements like twisting, turning, bending and reaching.

• Consider this... you’re going to the supermarket! You are only allowed to move forwards and backwards. You can’t step sideways onto the next aisle, or turn to pick things off the shelves! How would you ever get your shopping done? It’s impossible! So, why should your gym workouts be any different?

• It’s also interesting to note that most injuries occur when we move outside of the ‘sagittal’ plane; whether it be twisting, turning or reaching. With this notion in mind, it seems blatantly obvious that we should be training in all planes of motion, to prevent such injuries. Hence, the introduction of balance and rotation into many of your programmes.

• Still not convinced? Then bare this in mind; combining a ‘traditional’ resistance exercise, with a ‘functional’ stabilisation exercise (for instance; a bicep curl on a one leg balance, or a chest press on a stability ball) will expend more calories. Increasing your calorie expenditure, will result in increased weight loss.

• Here at the Woodlands Fitness Centre, we strive to tailor your workouts; structuring them in a way that incorporates ‘functional’ movements, whilst still targeting your individual goal.

So, if you haven’t had a N.A.S.M programme yet... now’s the time! Book your reassessment at reception today.