Improve Gym Performance with Chiropractic 

Different Types of Training Muscular strength is an integral component of sporting demands, with athletes required to repeatedly exert a large magnitude of force on external objects. A number of team sports have long seasons and short off/pre-seasons, whereby making improvements in muscular strength whilst also managing fatigue can become conflicting. The vast majority of interventions comparing resistance-training frequencies have used a moderate load, high volume threshold of 8–12 repetition maximum, which may not optimally increase strength in-season. There appears to be no clear difference between resistance-training frequencies when volume is equated, suggesting potential flexibility in resistance-training prescription across a micro-cycle. American College of Sports Medicine (ACSM) guidelines suggest that, for ‘general muscular fitness’ training, sessions should occur 2–3 days per week with 48 h recovery in between They further suggests training frequencies of 2–3 times per week for beginners, 3–4 times per week for intermediates and 4–7 times per week for those with advanced training status Concluded that 2 resting days (~ 72 h between matches) are not sufficient for players to recover from match-induced muscle soreness during congested periods. NSCA guidelines do take fixtures into account by recommending a reduced RT frequency of 1–3 times per week in-season compared to their usual recommendations Injury Recovery with Running Research into injuries that runners get showed : 15%medial tibial stress syndrome was 10% for patellofemoral pain, 9% for medial meniscal injury, 7% for Achilles tendinopathy and 5% for plantar fasciitis. Among the runners they tested recovering from their injury, the median time to recovery was 71 days Soleus injuries and gastrocnemius injuries had a median time to recovery of 30–40 days, while the recovery was 159 days for plantar fasciitis and 174 days for trochanteric bursitis Resistance training in athletes Muscular strength is an integral component of sporting demands, with athletes required to repeatedly exert a large magnitude of force on external objects. The vast majority of interventions comparing resistance-training frequencies have used a moderate load, high volume threshold of 8–12 repetition maximum, which may not optimally increase strength in-season. The current American College of Sports Medicine (ACSM) guidelines suggest that, for ‘general muscular fitness’ training, sessions should occur 2–3 days per week with 48 h recovery in between The National Strength and Conditioning Association (NSCA) also suggests training frequencies of 2–3 times per week for beginners, 3–4 times per week for intermediates and 4–7 times per week for those with advanced training status Gym Fitness How common are pain and injury likely to occur ? (53.1%) experienced pain during their fitness training, with 333 (24.2%) being female and 397 (22.3%) being male Guided exercises on machines resulted in the lowest frequency of pain (11.54%), while exercises with free weights were associated with the highest pain rate among respondents (19.94%) individuals falling into the overweight and obese categories were significantly more likely to report pain compared to those with normal or underweight statuses Athletes with over 8 years of training experience exhibited a higher prevalence of pain symptoms Particularly, those engaging in 4 to 6 training sessions per week showed a significantly higher incidence of pain Free-weight and machine-based modalities are similarly effective to promote strength and hypertrophy without increasing joint discomfort American College of Sports Medicine argue that machines may be safer to use than free-weights based on skill requirements Free-weight exercises demand greater coordination between muscles to execute the exercises properly due to higher instability of the movement and the movements are often more similar to daily life activities than machine-based exercises. Therefore, free-weight exercises are often suggested to be more “functional” than machine-based exercises Moreover, there is believed often suggested that free-weights have a higher transferability of strength due to the performance requirements on unstable conditions Who goes to gym and for how long ? Research looked into the who goes to gym most had been engaged in gym workouts for 3 to 7 years. The most commonly reported workout frequency was 3 to 4 times per week. The range of total weekly workout hours varied from 1 to 35 h, with an average of 4 h Injuries in an Extreme Conditioning Program CrossFit is likely the most commonly known program that fits the definition of an Extreme Conditioning Program What are Extreme Conditioning Program Extreme Conditioning Program are “multifaceted, circuit training–like fitness programs using varying forms of resistance training and challenging running intervals and repeated bodyweight exercises, including plyometrics,” further characterised by “high-volume aggressive training workouts that use a variety of high-intensity exercises and often timed maximal number of repetitions with short rest periods between sets The shoulder or upper arm was the most commonly injured body site, Athletes with a previous shoulder injury were 8.1 times as likely to injure their shoulder in the ECP compared with athletes with healthy shoulders Next most common are the neck and back That’s why we focus hard at Health Wise Chiropractic to maintain your spinal and muscle hygiene to make sure you don’t miss out on training day sessions What was most likely to cause injuries ? Squat cleans, ring dips, overhead squats, and push presses were more likely to cause injury. Athletes reported that 35% of injuries were due to overexertion and 20% were due to improper technique. Common Injuries in Fitness Centers Most injuries occur to the shoulders, elbows, vertebrae of the spine, and knees And guess who is great for managing all of these ? Health Wise Chiropractic . With so many things that we can do to help your spinal and muscle hygiene , you will be back to gym in no time. Maintaining your spinal adjustments, having shockwave therapy to improve muscle healing and tears and cupping for fascia performance. How do injuries occur? Overuse, short post-exercise recovery periods, poor conditioning in the exercised body areas, frequent use of heavy loads, improper technique in certain exercises, and the abuse of performance- and image-enhancing drugs Researchers have always made the point that exercisers need to fulfill not only their energy, macronutrient, and micronutrient requirements but also their post-exercise recovery time requirements for adequate functioning in cases of exercise-induced physiological stress and subsequent adaptation Maintaining balanced posture is an aspect to be considered in the selection of exercises and their methodological progression That’s why we make sure we do a complete posture scan and ROM scan at Health Wise Chiropractic When performing any upper limb resistance training exercise unilaterally with free weights, a pulley cable, or an elastic band (standing, seated, or kneeling) This will cause the increased resistance on one side of the body to significantly impact the stabilisation demands at the central level, providing additional core muscle activation and stress In ball-and-socket joints such as the shoulder complex, which was found to be one of the most common RT-related injury sites Likewise, behind-the-neck presses lead to a dangerous position where the scapulohumeral portion reaches horizontal abduction along with forced external rotation. This greatly affects the scapulothoracic friction with an important rotational compromise of the scapula (depending on mobility) and a reduction in the existing space of the subdeltoid region impacting the supraspinatus tendon and the subacromial bursa, among others In the case of the pectoralis major, the evidence is inconclusive as to whether different angles (incline, flat, or decline) might be better for muscle development or activation Stretching Techniques for Gym Rotator cuff stretches: Abduction for 30 degrees is done by the muscle supraspinatus. The infraspinatus works as an external rotator. Additionally, they all serve as reinforcements for the glenohumeral (GH) joint One of the most flexible joints in the body is the shoulder joint. The group of muscles known as the rotator cuff includes the teres minor, infraspinatus, subscapularis, and supraspinatus The scapular glenoid cavity holds the head of the humerus firmly via the tendons that surround the shoulder joint After a shoulder injury, dull ache-like pain in the rotator cuff is possible. This pain frequently gets worse while using the arm independently of the body Our tip for stretching the Rotator cuff muscles is to make sure to not over stretch, not to do the stretch for over a minute and to not rotate the trunk Examples of Exercises that people do incorrectly that can be improved. Some biceps exercises involve positions that increase thoracolumbar kyphosis (e.g., dumbbell concentration curl) instead of movements that allow the same elbow flexion with thoracolumbar and humerus stability Seated bicep curls: (A) one-arm dumbbell concentration curl increases thoracic–lumbar kyphosis; (B) EZ bar Scott (preacher) curl provides proper positioning of the cervical and thoracic vertebrae. Another example of an exercise frequently used in the RT programs is the standing cable overhead triceps extension during the work of the triceps brachii. Inadequate use of the pulleys leads to a high level of stress on the lumbar spine when the trunk is brought forward and the flexed neck position. This generates a postural imbalance due to excessive tension of the myofascial and posteromedial muscle chains Standing cable overhead triceps extensions: (A) this posture generates tension in the myofascial and muscular chains in different ways; (B) recommended posture.