adminInnocent Choga Fitness
The maxim that a chain is just as strong as its weakest link certainly is true in exercising. The body functions as a unit therefore, when we exercise there is need to pay attention to all angles, every muscle, and every joint and all organs and systems involved, as far as possible.
The unit encompasses the brain, the heart, the lungs, the stomach etc, and the systems; the muscular, the skeletal, nervous, the endocrine, the cardiovascular, and the respiratory etc.
One has to look at the three dimensions of the body that is the front, the side and the back. There is also need to make sure that body systems and organs that can be positively affected by exercises are involved.
By paying attention to detail we can maintain balance and be able to enjoy total fitness. In this context we will consider the meaning of the word balance, as the dictionary describes it; a state of equilibrium and an aesthetically pleasing integration of elements.
When we say the body functions as a unit this means spot reducing is not possible and conditioning certain spots leaving out others distorts the physique. Spot reducing refers to the act of say exercising one body part in a bid to reduce fat in that area or condition that area only.
I have had some experience with some soccer players, marathon runners and other athletes who join the gym wanting to condition legs only because they believe those are the only muscles they use when they perform, but that is not true. There is need to train or rather condition the upper body as well.
Unlike the sprinters who need upper body strength for power and speed, these athletes do not have to build the upper body because they have to perform for longer periods, so the extra weight will cause problems of reduced speed and early fatigue. But there is need to condition the upper body; just pumping blood and oxygen regularly will ensure enhanced blood flow in the upper body (the secondary working muscles) just as in the legs (the primary working muscles.
These athletes just need a few compound exercises. Compound exercises are exercises that work a large number of body parts at the same time and they take only a few minutes to execute. People who run also use the arms and shoulders. One of the first signs of weariness on some performing athletes is dropping the arms down. This shows lack of muscular endurance in the arms that may have to be folded and swung for many kilometres. So they have to be conditioned as well.
These are just examples to clarify that the body needs to be totally conditioned for one to perform to the best of their ability, be it for fitness only or for athletic pursuits.
I have also observed some people who would like to reduce the girths of their stomachs concentrate on exercising the stomach area only by doing various sit up exercises. The bad thing is that such type of unbalanced exercising may expose the weak points to injuries in the long run. Improper methods of exercising could be the reason why some people get injuries.
One important area that is underrated and always neglected is the lower back. When one concentrates on training the stomach, the muscles start getting stronger. Even if it appears as if the stomach is not responding, some muscles will be building underneath the fat.
Now when the stomach is stronger the weight of the upper body will put a strain on the weaker side, the lower back. It is like putting a boulder on top of a steel structure on one side and aluminium structure on the opposite side, the weaker side will feel the strain.
Therefore, there is need to condition (exercise) the lower back as these muscles are opposite the stomach muscles. The lower back is a very sensitive area though and one has to be cautious, just one or two workouts per week is enough. The waist also has to be conditioned as well, because it joins these two structures laterally.
When we execute an exercise on a certain area there are two actions that occur, contraction and extension (stretching). As we contract the area we are working on the opposite muscles will extend or stretch. The lower back is an area that is designed not be contracted fully unless one is very flexible like a gymnast. The lower back is a slightly moveable joint and contracting too far will contract the vertebra and cartilage disks. Remember the vertebral column houses the spinal cord (the nerve networks).
If one already has a nagging back injury one should not exercise the lower back directly but work the muscles surrounding the lower back that is waist, hips and pelvic muscles. Strengthening the surrounding muscles will help support the upper body and therefore take some strain off the back.
One of the best exercises to do this is the seated rowing machine but the bench has to have a chest support pad in order not to put a strain on the back. We shall discuss the ideal back workout in a separate article, but for now I just want to point out that some of the back problems are caused by the weight of the upper body and unbalanced exercising which concentrates on abdominal exercising only can makes things worse.
Some weight trainers will concentrate on training only those muscles that respond the most or that can be seen.
Out of sight out of mind. The term weight trainers relates to all people who exercise with weights to shape their physiques by adding or reducing weight. Competitive body-builders are just a small fraction of people who exercise with weights.
Imbalances can also cause the physique to look somehow deformed, and lacking in the pleasing aesthetics that make superbly sculpted bodies so physically attractive.
Adjacent muscles must flow into each other and opposing muscles must be relatively equal in strength; therefore they must receive the same or relatively equal amount of exercise. I say relative because some muscles are naturally stronger than others because of their natural make up and other muscles have more muscle than others.
For example the triceps has three heads and the bicep (the opposite muscle) has two heads, so naturally the triceps needs more work but none of them must be neglected.
Because of genetics some areas do not respond well despite being worked hard on.
We all have weaknesses and if any of the muscles is lagging it is better to play along to the tune of that muscle otherwise one will have a distorted physique. We cannot pretend that the weak area does not exist because it is part the chain. Strengthening the stronger area more will further increase the discrepancy ratio.
Adjacent muscle, that is neighbouring muscles also have a relationship that is catered for by what we call tie- in exercises. That makes sure they bind together in a pleasing manner. I shall have a separate article that explains what these exercises are all about, but do not be fooled by the names they are just simple exercises.
If one is not so sure about how to exercise please ask the physical education trainers and the instructors in the gym. I know they are very willing to assist. Please always consult your doctors without fail, their role cannot be usurped by anyone. Let us not be casualties in our quest to get fit, let us exercise the correct way.
- Feedback: [email protected] Innocent Choga is a six time National Body-Building champion with international experience. He is currently studying for a science degree in Physical Education and Sport
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