Ivan Larin,
Head of Sports Medicine and Rehabilitation at World Class Fitness Clubs, Sports Medicine Physician
Graduated from the Russian National Research Medical University. Pirogov, specialty "Pediatrics", underwent professional retraining in the specialty "Physiotherapy and sports medicine." He worked in the medical and rehabilitation center of the Ministry of Health as a sports medicine doctor, where he was involved in organizing the work of the Physical Rehabilitation Center, including: conducting in-depth and stage complex examinations of athletes, functional diagnostics, diagnostics and treatment of diseases of the musculoskeletal system, functional rehabilitation.
Amateurs are increasingly involved in professional sports. They run marathons, participate in competitions like the Ironman, and fanatically train in the gym. The load is serious. And without a full-fledged medical examination, she carries a health risk. It is not without reason that professionals receive special medical permits to participate in competitions. By the way, before working at World Class, I was doing exactly what I gave out these tolerances. So, amateurs have a tendency to train at the pro level. Therefore, we are actively developing the direction of sports medicine. Consultations, examinations, stress testing - all this helps to ensure the desired results with maximum safety. However, even if you do not have a goal to set an Olympic record, diagnostics are still needed - for the same reasons of safety and efficiency of training.
Working with a client at World Class begins with a consultation. We will find out what his goals are. Someone wants to run a marathon, but someone needs to get up from the couch so that their knees do not hurt. When I ask people what they want from their classes, most often they say, "Feel good." The second most popular answer is "Look good." In general, as practice shows, people rarely come to sports without motive. Unless, of course, these are former athletes for whom regular training is already a way of life.
© instagram.com/worldclassclubs/
The importance of diagnosis
After such a conversation, we conduct tests and establish what physical activity a person can withstand. Using the test on a bicycle ergometer, we calculate the indicators of blood pressure and pulse at different intensity of the load. This gives an understanding of how the client will feel in the process of certain exercises. Conditionally, will his knee hurt from an exercise bike or will the pressure increase from static? The next stage of testing is an ECG recording. Here we look to see if there are any violations of the cardiovascular system. Then we carry out stress testing with ECG recording and gas analysis, which determines the level of anaerobic threshold and maximum oxygen consumption. This is really important. Because by knowing the anaerobic threshold, we can determine which heart rate zones are best to train in. If you perform exercises in the zone to the threshold, fat will be actively burned, the quality of muscle tissue will improve, and metabolism will accelerate. But if you work intensively beyond the threshold for a long time, the production of lactic acid will begin and muscle cells will begin to die. Long-term training in this mode does not contribute to either fat burning or muscle growth. And during training, they can disrupt coordination and increase the risk of injury.
If a person has complaints, say a backache, the work is structured differently. First, we clarify if there were any injuries. If there are protrusions or hernias, it is more likely the consequences than the cause of the pain. In fact, the main cause of trouble is most often a decrease in muscle strength or an imbalance in their work. So our goal is to compensate for that. Exercise therapy and a course of physiotherapy and massage help. The exception is really serious problems that cannot be dealt with within the club. We understand that we cannot help with every problem and injuries vary in severity. In this case, we recommend that you contact for diagnosis or treatment in highly specialized recovery or diagnostic centers, with which we actively cooperate, in order to be 100% sure that we are sending clients to reliable specialists.
© instagram.com/worldclassclubs/
About a device that sees everything
Another test is taking place on the InBody device. It analyzes the quantitative and qualitative composition of the body, namely the ratio of muscle tissue, fat and body fluids. Not only in general, but also segmentally. For example, you might find that your right leg weighs more than your left. If the difference is significant, this may indicate a problem, solving which you can improve your well-being. Interestingly, it is difficult to predict the proportion of muscle and fat by the appearance of a person. It happens that a slender girl comes, but it turns out that she is a quarter of fat. Or vice versa. We are testing an athlete - strong and strong, and he is deficient in fat mass. What's bad about it? A simple example. When I was working with professional athletes, a famous hockey player came to see me. He complained that it was somehow difficult for him this season - he lacked strength. According to the test results, it turned out that the percentage of adipose tissue in him had dropped sharply compared to the previous examination. It turned out that before the season he was actively "drying out", which was precisely the reason for his low efficiency. Of course, when a girl finds out about a lack of fat mass after InBody, she rejoices. And if the client does not feel tired and has no ambitions to set a sports record, it is not necessary to gain weight. But the main thing is not to forget that the percentage of fat is important for many processes in the body, especially women. And if the client does not feel tired and has no ambitions to set a sports record, it is not necessary to gain weight. But the main thing is not to forget that the percentage of fat is important for many processes in the body, especially women. And if the client does not feel tired and has no ambitions to set a sports record, it is not necessary to gain weight. But the main thing is not to forget that the percentage of fat is important for many processes in the body, especially women.
As a result, according to the results of InBody diagnostics, the client receives recommendations: how much to engage in cyclic training, how much strength, how much group. And then we, together with the coach, select what kind of loads it will be. After all, you need to like them.
Dealing with stress
Sport seems to be a real stress for the body. But it is during training that mechanisms are triggered that can reduce stress levels. So for people who are prone to nervous strain, I recommend doing as much fitness as possible. With regularity, the level of efficiency rises, sleep becomes stronger, health and mood improve.
What's more important: if you are prone to worry and anxiety, you should pay attention to hormonal levels, in particular thyroid hormones. If you notice sudden mood swings, heart palpitations, sweating and anxiety - get tested now. These are the first signs that something is wrong with the thyroid gland. Such hormonal problems, by the way, can also hinder success in sports. For example, you may suddenly stop “pulling” a load that previously seemed light to you.
© instagram.com/worldclassclubs/
About a sedentary lifestyle
Sport is the best way to deal with its consequences. Sitting in itself is not very physiological and puts a lot of stress on the spine. And our body is not predisposed to a sedentary lifestyle. Hence the problems: back pain, excess weight, varicose veins, and so on. Work with the back is carried out due to the correct strengthening of certain muscle groups. And in this case, only an instructor can competently build a training session. I advise you to do at least five lessons under his guidance. But always better. Have you seen how many videos with funny situations from the audience are on the Web? If not, just google "gym fails" - take a look and never do that. Treat sports and your health responsibly.
Another consequence of a sedentary lifestyle is problems with the vessels of the lower extremities, varicose veins, thrombosis and others. Therefore, in case of discomfort in the legs, I advise you to be regularly examined, for example, do ultrasound of the vessels of the lower extremities, and also wear compression underwear (especially during flights). Well, during training, such underwear will help to improve the surge of the lower extremities, in which the muscles contract and push the blood upward.
As for excess weight, there are two main reasons - alimentary (unhealthy diet) and hormonal, for example, as a result of diseases. In the first case, we can solve the issue on our own. In the second, you will need the help of an endocrinologist. In general, cyclic loads in combination with power loads help to get rid of excess fat, and it is not necessary to pedal or pull barbells around the clock, often at the initial stage it is enough to increase the intensity of household loads, for example, go for a walk more often. Work with your own weight can also give a good result: parterre gymnastics or functional training. The main condition: classes must last at least 40 minutes. The process of breaking down fat is not easy to start, its active consumption begins at about the 30th minute of the load.
Three World Class workouts worth trying
Functional training system SensoPro
Designed for professional athletes, but now available for anyone looking to develop coordination and exercise without harming their joints. It looks like a Pilates trapezoid reformer. But the support for the legs is not a solid surface, but flexible bands. The process itself resembles a computer game: instead of a coach - a monitor. He shows exercises. And your task is to fulfill them and maintain balance. This is how all muscle groups are worked out. What is important: the system is equipped with a seat that allows the elderly and people with disabilities to work.
© press service
Studio Gyrotonic ("World Class Zhukovka")
It is worth going to Gyrotonic training for exemplary posture. And even more: for the health of joints and spine. Work is underway on the Jumping Stretching Board, which resembles a ballerina machine. And also on the Archways simulator, which is an arch with a ladder. Belts are attached to it, and the exercises are performed in a suspended state. The third option is the Pulley Tower Combination Unit with belts and weights. Together, these systems help target the deep muscles of the back and set the right direction of motion for the joints.
ReOxy-therapy ("World Class Romanov")
During ReOxy therapy, you lie in a special mask that supplies you with oxygen. Its concentration rises and falls. In scientific terms, hyperoxia occurs, and then hypoxia. The effect of such therapy is a serious hardening of the body. He becomes more resilient to any stress. Including physical activity. After several procedures, both athletic performance and overall well-being are improved.
© press service>