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Random Fitness Questions

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    #1742
    chrissb8
    Registered Users Posts: 1,170 ✭✭✭chrissb8


    https://www.boards.ie/discussion/comment/121961465#Comment_121961465

    That's exactly why I really gravitated towards it, the idea of going to a gym on my own and chasing my fitness goals at the time wasn't appealing at all. I found the group dynamic kept me accountable to push myself in workouts and complete them. Crossfit adds a level of friendly competition which is something that motivates me in general.

    Mostly I've learned how to confidently workout out with a number of exercises/lifts with good form because of the coaching in my gym. Which I feel was a big barrier to me starting a consistent workout routine. The idea of doing something and not having an idea of if I am progressing or not is demotivating.

    So you have real measurable progress in Crossfit from informed coaches but now I am at the point where I'm happy with the overall weight loss (give or take probably another 2 kg I could lose but not looking for perfection) and fitness. I feel the next step is to slap some muscle on and build some strength. While I'm in my early 30s now I do see weight lifting as a lifetime endeavour and want to get that habit nailed down now.

    Congratulations on meeting your wife at Crossfit too, there's a few in my gym who have had the same thing happen to them. Must be the shared trauma of doing many wods together haha.



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    #1743
    redzerredzer
    Registered Users Posts: 263 ✭✭redzerredzer


    Does anyone happen to remember Transform who used to post here had a few flexibility tests he did with clients to see what they needed to work on and strengthen?

    I have searched his posts but can’t find the videos.
    It would be great if someone could find them or suggest some mobility tests I could do to pin point where I’m most in need of work.
    Thanks



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    #1744
    Mellor
    Registered Users Posts: 39,376 ✭✭✭✭Mellor


    https://www.boards.ie/discussion/comment/121974981#Comment_121974981

    aka Dominic Munnelly. His old still is still on youtube if you search

    https://www.youtube.com/watch?v=69A8p4TCLg0
    His channel appears to still be active.
    https://www.youtube.com/channel/UCmUNW3lDsGvlbkw1XkSdf5g



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    #1745
    Black Sheep
    Moderators, Sports Moderators Posts: 3,091 Mod ✭✭✭✭Black Sheep


    He was a specimen, back in the day, when I met him - I've no doubt he still is.



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    #1746
    redzerredzer
    Registered Users Posts: 263 ✭✭redzerredzer


    thanks so much. I’ll fail these tonight and start working on them



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    #1747
    Luxembourgo
    Registered Users Posts: 1,496 ✭✭✭Luxembourgo


    So my right leg has been destroyed over the years, ACL, Sciatica, Achilles Tendon, Hamstring tear, which means it is way way under developed compared to the left leg. This is going to get worse as I have torn my ACL again and scheduled for surgery in July.

    Home gym, so was thinking alot of unilateral , and do one extra on the right side.

    Calf Raises

    Bulgarian Split Squat

    Lunges

    Banded Hamstring Curls

    Box Single Leg Squat

    Any others I should include?



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    #1748
    Black Sheep
    Moderators, Sports Moderators Posts: 3,091 Mod ✭✭✭✭Black Sheep


    I think if I were really going to lean into the unilateral stuff I would pick 2-3 good ones, mix of quad dominant and ham glute dominant, and then after that is a question of overall programming.

    For a lower day, with a unilateral emphasis, you could do something like go heavy on the Bulgarian Split squats, just follow a strength progression for them as if they were a main barbell lift. 3 or 4 sets and just progressively overload week to week. Reps 6-10 a leg. Do your bad leg first. Then next movement single leg glute bridges or single leg deadlift, same thing. Then maybe terminal knee extensions with a band, higher reps to failure, and calf raises.

    Single leg box squats are great but to me they are a regression for someone who is more debilitated. If you can do the stuff above do that instead imo.

    I do like split squats in place of Bulgarian version for greater stability sometimes. Some people will do them much better and progress better.

    Lunges, I feel people turn them into split squats a lot. By that I mean, whether forward or reverse, they step … settle … then split squat. There needs to be more dynamism present in a lunge whether forwards or reverse. So I like to do walking lunges with bodyweight or very light weight for quite high reps, at the end of a workout, one all out set, really driving up off the front leg. After you've done your other sets with progressive overload and very log book driven, that one set is just a finisher, could be 50-100 reps.

    Step ups are good, but hard to do well, hard to resist pushing off that leg on the ground to assist yourself up. Lifting the toes off the ground helps, as does just making it more an eccentric movement and focusing on controlling the descent.

    Banded single leg extensions and curls are OK but not really as useful as machine versions of those movements, you don't have the same stability and ability to progress load.

    Overall, for your goal I would do plenty of unilateral work but personally I think a few movements is enough, and you could still keep in a bilateral main lift and/or machine work without losing anything.

    Post edited by Black Sheep on


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    #1749
    Suit of Wolves
    Registered Users Posts: 43 ✭Suit of Wolves


    https://www.boards.ie/discussion/comment/121781739#Comment_121781739

    Unrelated to that comment but I would like to ask you something else which you may or may not have the time to respond to…

    After having patella maltracking in one knee (more than the other) and eventually getting pain in this knee, I saw my physiotherapist. I was told that I likely have a shallow grove in that knee, and that I need to strengthen my glutes, vastus medialis, and loosen my IT band with foam rolling; and that all this will change my biomechanics resulting in bigger gap between my knees when running. After this visit I didn't seem to get the satisfied results and after 3/4 weeks of rehab and I went back to the physio again. It was only this time that he said that it could take up to 12 weeks to change my biomechanics so not to be disappointed, and that after that time period that I could then reduce the amount of the prescribed exercises to half that "forever more" to keep it at bay. I'm back running now and the knee feels fine like before, but I was a bit disappointed to hear the "forever more" part, as I now have to do my general exercises as well as the scaled rehab exercises forever more. I'm just wondering (once my biomechanics are corrected) would it mean they'd relapse to my old running style if I stopped these exercises? Any other time I went for physio it was pretty much a case of doing the rehab for a set period of time and then 'kind of' forgetting about it!

    One of the specifics with my condition was that when I did a forward lunge (with the good knee going forward) I'd get the pain in my bad (left) knee at the very end of the lunge when I'd be stepping back into the stance of the starting position stance. Some of the 'more important' exercises I've been given were wall squats (while squeezing ball) and knee extensions (done with ankle weights on bad knee while squeezing a ball). I was wondering what's the difference between these two exercises? For some reason I was instructed to do two sets of 20 with the wall squats, but only 2 sets of 10 with the knee extensions. I assume this is tailored to my condition.

    Thanks for reading



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    #1750
    Cill94
    Registered Users Posts: 1,403 ✭✭✭Cill94


    https://www.boards.ie/discussion/comment/122237617#Comment_122237617

    We're not permitted to give medical advice on here by the mods, and to be honest I would need to do a consultation with someone to have the requisite details to give a proper opinion. Unfortunately your physio doesn't sound very evidence based.

    What I will say is whenever I manage injuries with myself or clients, the first port of call is always load management. This means temporarily reducing the demands of your current training (e.g. running a shorter distance and/or a slower pace) and gradually building back up. That alone works more than 9 times out of 10 in my experience.



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    #1751
    EmilyDavis223
    Registered Users Posts: 1 ✭EmilyDavis223


    I'm going to include jumping rope exercises in my regular training regimen. What are the advantages and disadvantages of rope jumping?



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    #1752
    Mellor
    Registered Users Posts: 39,376 ✭✭✭✭Mellor


    https://www.boards.ie/discussion/comment/122248582#Comment_122248582

    Advantages: It's a highly portable solution. It adds in agility and lightness on your feet (good for many sports)

    Disadvantages: It's a a skill based movement. If you can't skip well, you simply won't use much energy or burn many calories (if that is the goal)



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    #1753
    Suit of Wolves
    Registered Users Posts: 43 ✭Suit of Wolves


    What do you think of this guy's theory unorthodox about correcting posture?

    https://www.youtube.com/watch?v=BLKpXWOCV2U



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    #1754
    Cill94
    Registered Users Posts: 1,403 ✭✭✭Cill94


    https://www.boards.ie/discussion/comment/122400380#Comment_122400380

    Like almost all self proclaimed posture experts, it’s a lot of opinions with no research cited to back up claims.

    Changing posture for things like sitting, head position etc is usually just a matter of deliberately deciding to do it. However changing the actual structure of your face/jaw voluntarily is something I’d be very skeptical of without hard data. Burden of proof etc etc



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    #1755
    Suit of Wolves
    Registered Users Posts: 43 ✭Suit of Wolves


    https://www.boards.ie/discussion/comment/122402918#Comment_122402918

    I'm not too surprised to hear that, but you may as well tell us how exactly he's managing to fool people. Am I right that you'd agree with the general consensus of what good posture is? as with the diagram he shows at 6:38? I can see from his posture recommendation, that the neck has hold more weight. Is this theory of his completely wrong… that the rib cage should be pulled back at the top and forward at the bottom? Or is it based on some truth? How is he misleading people.

    He does look bizarre to me in that photo that he shows of himself... what stands out to me is how much the shoulders are rounded forward. I'm also thinking in terms of how unnatural and unattractive a woman's lower back would look if it was not "hollowed out", as he puts it.

    I once had a physiotherapist tell me that you can't change your posture, and that our posture is innate. Is that true?

    Post edited by Suit of Wolves on


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    #1756
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,408 Mod ✭✭✭✭Brian?


    https://www.boards.ie/discussion/comment/122237617#Comment_122237617

    Mod note: please follow the instructions of your physio. It’s inappropriate for anyone here to contradict it.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #1757
    Cill94
    Registered Users Posts: 1,403 ✭✭✭Cill94


    https://www.boards.ie/discussion/comment/122405307#Comment_122405307

    Am I right that you'd agree with the general consensus of what good posture is? 

    Nope! 😉 The general consensus is that there is such a thing as 'good' or 'bad' posture. But the general concensus on many things health and fitness is wrong.

    We actually don't have research to support the idea of an ideal posture. I do believe that being locked in any one posture can lead to pain and it is good to move (and have the ability to move) in and out of different postures throughout the day.

    as with the diagram he shows at 6:38?

    I don't know what he's trying to say here. The image on the left is a normal spinal curvature anyway. Guy on the right looks like a tool.

    Is this theory of his completely wrong… that the rib cage should be pulled back at the top and forward at the bottom? Or is it based on some truth? How is he misleading people.

    It's not even a theory, as that would require evidence. It's more of a hypothesis, which should always be assumed to be wrong (most of them are) until tested. If someone isn't even citing current research to support their hypothesis, then it's very likely they're wrong.

    I once had a physiotherapist tell me that you can't change your posture, and that our posture is innate. Is that true?

    I suppose it depends on what you define as changing posture. Anyone can stand up straighter or lift their chin back if they choose to. Changing actual positioning of bones is very different.

    The guy in this video just sounds like someone who can speak eloquently enough to make themselves sound educated, but is actually sitting squarely in the most dangerous part of the Dunning Kreuger curve.



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    #1758
    Alf Veedersane
    Registered Users Posts: 24,624 ✭✭✭✭Alf Veedersane


    Quelle surprise. He's selling lessons to fix posture.



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    #1759
    Mellor
    Registered Users Posts: 39,376 ✭✭✭✭Mellor


    https://www.boards.ie/discussion/comment/122405307#Comment_122405307

    What makes you think he's fooling anybody?
    He has a youtube channel, has it years, gets no traffic. Nobody is buying it.

    His claims are wild, zero evidence, and even the statements he makes to justify them are wrong.

    "Good posture, compresses/flexes you t-spine, which removes tension from the fascia. This stops the fascia working"

    First sentence is true, as a basic description biomechanics. The second in italics, the "proof", is nonsense. Sure if makes logically sense following on, but its whipped out of thin air. That's not what causes backpain, that's how fascia work, we don't really know what they do. But we do have a really good idea of how a lot of the other structure work.



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    #1760
    Cill94
    Registered Users Posts: 1,403 ✭✭✭Cill94


    https://www.boards.ie/discussion/comment/122415518#Comment_122415518

    I assumed that to be the case as he’s clearly a charlatan. Couldn’t see any links on his YouTube to services or products though.



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    #1761
    Alf Veedersane
    Registered Users Posts: 24,624 ✭✭✭✭Alf Veedersane


    https://www.boards.ie/discussion/comment/122415811#Comment_122415811

    Twas in the notes under the video. $35 a pop



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