How Gyms are Failing
Us
There are gyms everywhere these days and what is more they
offer membership under £15 per month with no contract.
However, whether you train in a budget gym or a premium gym you may be
falling victim to the tricks of the industry without even realising. Here is a summary of how gyms are tricking and therefore failing us.
Buzzwords
The fitness industry loves to play on your insecurities so
you regularly see buzzwords such as ‘Core’, ‘Fat Burn’ and classes like ‘Legs,
Bums and Tums’ and ‘Tone’. Why? Because these are the main areas most gym
goers worry about. However, this does
not mean that you can optimally improve your core or burn fat by using whatever
equipment the buzzword is attached to, nor is there any logical reason to only
train your legs, bum and tums in a class.
- A workout is what YOU make it and most people should train
their entire body every session.
Calories,
Calories, Calories
Most modern gym cardio equipment defaults to show you how
many calories you have burned during your workout. However, unless you have manually entered
your age, weight, height and had the machine monitor your heart rate
this figure is just a guess. In fact,
often this equipment assumes you are 100kg plus and 40 plus so shows a figure
that is way too high for the average user. People then often get too focused on
calorie burn and not about exercise quality and progression.
- If you are working hard you will burn calories so monitor
your heart rate using a
monitor and progress the intensity each week.
Exercise Classes
Exercises classes are fun there is no doubt about it. Taking part in regular exercises classes will
give you most, if not all of the health benefits associated with exercise
(reduce chance of getting heart disease etc).
However, all exercise classes are generic and that means they are not
designed specifically for your needs.
Typically the intensity will not be correct for the individual or the
exercise selection may not tender to the areas you most need it. Additionally, for reasons I can not
understand more and more exercises classes have the instructor up on a stage
taking part instead of walking around correcting form and technique. Therefore, you regularly see people who have
been training regularly for years who cannot execute simple exercise such as
the squat or overhead press properly.
Also, as already mentioned above a lot of exercises classes are gimmicks
to play on peoples insecurities about a particular part of the body and often
do not offer what they claim.
- Specific training provides both the fastest and the best
results for any individual. Classes
should be used sparingly for fun.
Energy Drinks,
Supplements
Gyms sell energy drinks and protein shakes for one reason,
and one reason only = Profit.
There is a huge write up on all supplements and big money
too be made. Gyms do not sell these
items because the customer needs them and for most customers they will gain
more calories than they burned during their workout.
- Avoid supplements and energy drinks, eat good quality food
and your body will respond to it. Your
body stores enough energy to last through a 1 hour workout and seldom is there
a reason for anyone to workout longer than that so why eat more?
Cardio, Cardio,
Cardio
Gyms pander to popular demand, not science so often have
more cardio equipment than any other type.
Why? Because cardio has a
mythical, not factual, effect on our bodies and burns fat the best. However, the science repeatedly shows that
resistance (weight) training is optimal for burning calories, reducing our
waistlines and shaping our bodies. I am
not for a second suggesting people should not do cardio, that would be foolish,
but it is important that your quantity of cardio training supports your goal.
- Cardio is important, but the science shows it is not
optimal for fat loss. As a beginner
perhaps 40% of your training should be cardio and as you get fitter reduce that
down to 15-25% depending on your goals.
Ultimately, most fat loss will come from what you do in the kitchen, not
the gym.
Abs/Core Classes and Equipment
While I have covered some of this under buzzwords I think
this still deserves it’s own section.
All gyms offer a variety of ab machines and abs/core classes. As we have learned above this is because
people are insecure about their bellies and usually think that doing lots of ab
training will give them a flat stomach.
This is fundamentally wrong, we do not, sadly, burn fat from the areas which
we exercise.
More importantly is that our abs are just one muscle making
up what has come to be known (there is no official definition) as the core.
There is no logic whatsoever to single out
the abs for training, the core works as an interlinked system so is only as
good as its weakest muscle.
Also, the
core works pretty much all day whenever we are stood up.
Therefore, specific core exercise are often
less effective than using the core as nature intended while carrying out
exercises such as squatting, deadlifting and pressing or using something like
the
Concept 2 rower.
In fact, more often
than not people can maintain good core tension during a plank because it is
static, but have terrible or non-existent core tension when they move.
Yet, arguable core tension is far more
important under movement.
- Train the core as a system primarily as you move in
everyday life and when lifting weights.
Perhaps once a week target the core specifically for approx. 10 mins
utilising plank variations, deadbugs and birddogs or using
TRX.
So how is this instructor helping her class by taking part herself?