Usually they start to play sports in order to be healthy, lose weight and get fit. A person buys an annual subscription to a fitness club, swings with enthusiasm on simulators, goes to all group workouts in a row. But a month passes, and my health has not increased at all. But many new problems have appeared - increased heart rate, fatigue, joint pain. He starts going to private clinics to understand what is wrong. Doctors diagnose heart failure, high cholesterol, and the initial stage of arthrosis of the joints. Has the month of sports really affected your health?
Vladimir Bakhanets, doctor of sports medicine and exercise therapy World Class "Romanov", explains that before going in for sports, you need to check-up the body. And then there will be benefits from physical activity, not harm. Recently, more and more people take care of themselves: they eat right, run, exercise actively at home with online applications or go to fitness clubs. Therefore, sports and rehabilitation medicine is becoming more and more popular. But not everyone understands yet why medicine and sports go hand in hand.
“People who come to study at our club are for some reason very afraid of the word“doctor”and bypass my office. They assure that they are completely healthy. Now World Class is actively working to ensure that sports medicine does not cause fear among clients. After all, we do not only work with existing diseases, but also prevent new ones. Our task is to give the client such physical activity that will not harm,”says Vladimir.
How to check your health
Anyone who has seriously decided to go in for sports, first you need to prepare and first check the cardiovascular system. Research shows that dynamic exercise can dramatically increase blood pressure. This means that with hypertension, you can greatly overload the heart if, say, go to the treadmill without preparation.
In World Class, all clients are offered to undergo medical testing before starting training. It will show the state of the musculoskeletal system, cardiorespiratory system, help determine the volume of the load, as well as restrictions and contraindications. “For the cardio test, we use an exercise bike that sets the load individually. Depending on the client's level of preparedness, the test lasts from four to 20 minutes, - says Irina Mayorova, doctor of sports medicine and exercise therapy World Class RedSide, - at this time we assess the pulse and blood pressure, we look whether it is difficult for the client to talk during the load, how it changes his skin color, sweating. And already on the basis of these data, we draw conclusions about the endurance of the cardiovascular system. If there is a suspicion of pathology,we do an EKG (the device is right in the doctor's office) or send it to a cardiologist for additional examination."
In addition, doctors determine the flexibility of the joints and spine, the muscle strength of the press. “It is also important to check the movement patterns. That is, does a person perform the simplest exercises correctly - squats, push-ups, - says Vladimir Bakhanets, - so that later he doesn't have to retrain.
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Spirometry tests can help you understand how your lungs work. This is important, because the more oxygen enters the body, the better each cell of the body is saturated, which means that it is easier to tolerate training.
How the load is selected
World Class doctors are confident that for any person, you can choose the right load and recovery procedures and thereby improve his well-being. The worse the health condition, the more specific the recommendations will be.
Most often people come to the club to lose weight or gain muscle mass. If the check-up showed that health is in order, then the loads will be selected by the doctor and trainer so that the client quickly reaches the desired goal. Sometimes people 40-50 years old, who have never exercised before, complain of back discomfort, joint pain, excess weight. In such situations, after diagnosis, they may be offered physiotherapy exercises. Exercise therapy is still associated by many with rehabilitation after trauma or treatment. In fact, this is the foundation of preventive sports. If the client has never exercised, then doctors often recommend starting with just such loads. In case of serious health problems, heavy training is contraindicated.
“If, for example, a person has an intervertebral hernia, then he needs to deal only individually. For such clients, we immediately prescribe exercise therapy - the doctors themselves conduct the training, - explains Irina Mayorova. - Exercises of physiotherapy exercises differ in amplitude and technique. And most importantly - a gentle technique. It is much more important to do the movements correctly than to overwork."
Elderly visitors to the club are usually offered to start with the pool - water aerobics reduces the impact on the joints and spine, while the load there is quite big. Also, exercises in water are suitable at the initial stage of arthrosis of the joints or obesity.
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If spirometric tests show that the respiratory function is reduced, the person will be sent to freediving or yoga so that the lungs work.
“The most common request that people turn to me is, perhaps, the desire to quickly lose the excess weight accumulated over the years,” Irina recalls, “before a wedding, an interview or the New Year, for example. Of course, in this case, we tell the client about all the possibilities and options. He must understand that he will have to change his lifestyle and constantly check the indicators and body composition. After all, a sharp change in diet and sports regime can have a bad effect on health."
How to recover
Any workout is stress for the body. Muscles stretch and get tired, energy is expended. If you exercise regularly, the body will quickly adapt to stress, but after work, in any case, it needs time to return to its usual balance.
Sports medicine isn't just about injuries to professional athletes. Now this direction is more connected with the restoration of muscles and joints after a hard workout or, conversely, with preparation for a load - for example, for a marathon.
World Class uses professional sports equipment. For example, the Game Ready cryopressotherapy device, which instantly restores muscles after exercise. The essence is in combination of cooling with pulsating compression - as a result, pain, spasms, edema disappear, blood flow in soft tissues increases.
“During the Moscow marathon, we worked with this apparatus literally like in a hot shop,” recalls Vladimir Bakhanets. "People came to recuperate after running and were very happy with the result."
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Also in the club there are physiotherapy devices for influencing muscles with electric current. For example, electrical stimulation on the Compex device adapts impulses to the individual characteristics of a person. As a result, muscles literally revive, blood flow increases, fatigue passes, and the person is again ready for the load.
World Class uses vibration percussion massage. The device is a kind of pistol with attachments, which works out the muscles locally with the help of translational movements. A small gadget makes it possible to recover right on the site.
“One of the clients' favorite simulators is the Lpg Huber platform,” says Vladimir, “this is the very brand that produces devices for anti-cellulite massage. So, this platform combines the functions of rehabilitation and diagnostics. On it you can perform exercises for flexibility, balance, strength. In this case, all the muscles are really involved and the joints are worked out. The platform can be used by athletes after severe injuries, with pain in the shoulder joint, as well as obese patients, the elderly and those who just want to model a figure. By the way, Vladimir Pozner often comes to work on this simulator. And he, for a moment, is 86 years old."
The importance of diet
It is difficult to achieve results in sports if you do not completely change your lifestyle. Therefore, in addition to working with a personal trainer and a sports doctor, it is important to allow time for consultation with a nutritionist.
Svetlana Kolesnikova, doctor of functional diagnostics and dietitian of World Class Zhukovka, explained how the work with clients in the fitness club is going on.
Before giving nutritional recommendations, you need to analyze body composition, namely fat and muscle mass. The result will help determine the load and draw up a power plan. For example, with an asthenic physique, when there is practically no muscle and fat, in addition to strength training, a high-protein diet will benefit. Overweight people who have a lot of fat and little muscle will have to switch to an individual weight loss system with a gradual rejection of some products.
“One of our clients came with a weight of 130 kg, was very lazy, did not want to change anything,” says Svetlana Kolesnikova. - We began to regulate his lifestyle gradually - from the pool and walking, because it was contraindicated for him to exercise on simulators. In addition to being overweight, the client had high cholesterol, low testosterone - he and his wife could not conceive a child for a long time. Over time, we began to give up his favorite foods - alcohol, fast food, sweets - and added cardio loads. Six months later, he lost 30 kg, became mobile, began to play tennis. Blood counts have changed, male hormones have increased, and she and his wife are expecting their first child. Despite the fact that he is now in another country, we call each other and give him recommendations on nutrition and exercise. He has changed a lot, has become motivated and is now practicing on his own."
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World Class believes that there is no universal diet. Each has its own indicators for vitamins and minerals, a different body composition. Someone needs a potassium diet (if heart problems), someone needs complex carbohydrates (if you need to gain weight), someone needs protein (if you need to build muscle mass). The main principles of proper nutrition: the elimination of simple carbohydrates, fried, sugars, preservatives, sausages. Instead of juices, it is better to drink smoothies, this will help avoid insulin surges. There should be vegetables on the plate, and in different colors - so they bring more vitamins.
“I usually recommend fasting days to everyone,” says Svetlana, “about once a week or two you can spend a day completely on the water. If this is difficult, you can take 500 g of white fish and 600-800 g of green vegetables and divide this amount into several meals. This will help the digestive system to rest and be cleansed. It is also important to drink plenty of water. According to WHO recommendations - 30 ml per 1 kg of body weight. And instead of hard training on such days, it is better to go to a SPA-salon or a bath."
In the club, a second diagnosis is carried out every three months. If there is no progress, you should see a doctor. Your thyroid hormones and iron may need to be tested. But, as a rule, if there are initially no health problems, then after three months improvements are visible: the indicators return to normal, the weight decreases. This means that there is motivation to continue practicing and set new goals for yourself.>