THE CHANGING GYM SCENE
Change no.1
The obvious change is the number of gyms that are constantly springing up all over the place. And it’s like anything, if there appears to be a need for something then someone will be there to have a go at filling the need.
But it would seem the considerations for filling the need for gyms doesn’t go past a building and sticking some equipment in it. In other words there doesn’t seem to have been any real thought shown regarding a good wide ranging balance of resistance and free weights. The idea of opening another gym appears to be more a matter of simply catering to the high population growth.
The high increase in numbers of immigrants of all nationalities coming into the country and joining gyms probably make up somewhere between one third to half the membership. And it’s on the rise. If all those new memberships from the very high immigration disappeared, there would not necessarily be the currant demand for new gyms. The immigrants seem to take a greater interest in a moderate level of fitness and strength than the locals so, when they get here, they want to join a gym.
Despite the increased number of gyms and members the overall setup of the gyms has really not changed much, and indeed in some areas whilst they are not going backwards, they are not going forward either. In fact it’s only the presence of the odd very good trainer that can make some observable difference.
Each gym always has its own varied kind of membership although there obviously has to be some overlap as members of a gym will at some stage feel another gym has something better to offer to fill a gap in their personal needs. Although after a while some of them return to the first one.
Change no. 2
The other change is what’s going on inside the gyms. Or rather what’s not going on inside the gyms, and there’s quite a bit of it. And that is a lack of true professionalism amongst the management and staff. A reference was made in an earlier blog entry to Clive Greens Gym situated in Newmarket many years ago. Clive Greens was better than any of the local gyms for hands on management, variety of equipment, and experienced trainers who in the main had competed in some form of bodybuilding and the like.
Also there appears to be a distinct lack of ‘floating trainers’ and that is someone with sufficient experience to be able to assist, where necessary, members with poor technique. The spinoff of this is an increase of members who, through no fault of their own, wouldn’t know technique if they fell over it. This creates a blank in the professional area of the running of the gym. Consequently the gym ends up with a whole lot of members doing their best to build some muscle and increase their fitness level but, without professional guidance to help them on their way.
Unless of course they can get an experienced trainer to help them, which costs money, and the majority of members cannot afford the cost. It goes right back to gym Management to provide some consistent form of technique instruction for those members who have chosen that gym, but can’t afford to pay for a trainer.
This is an area in gyms that badly needs to change but unless the gyms have the right management skills and consideration towards members then don’t hold your breath.
The One Arm Bent-Over Row is a back exercise targeting the Rhomboids, Middle Traps, and Lats.
To work the right hand side, place your left knee and hand on a flat bench. Place the opposite foot on the floor and slightly angled out and back far enough so your trunk is properly braced, your back is straight, and your head is in line with your back. Your trunk is roughly horizontal to the floor.
With your right hand bend at the waist and pick the dumbbell. Now suck in air ready for the lift.
Focus on the centre of your back, activate your core, and releasing air as you go, bring the dumbbell up beside your ribcage. At the top of the lift squeeze your shoulder blades together feeling the rhomboids, lats and the middle traps all working together to achieve a successful lift. Do 8-12 reps and change to the other side.
Remember to always suck in air at the bottom of the eccentric movement just before the concentric movement and then release fully during the concentric movement.
It’s a very useful exercise for increasing back strength and for promoting and maintaining good upper body posture.
Of course, excess is the level at which each individual’s system cannot tolerate sugar intake. Meaning we all have our excess levels whatever the situation. Which in turn does mean that we should not get anywhere near that level if we wish to lead a healthy existence.
Here is a list of some of the effects excess sugar can have on your system
Sugar can…..
Suppress the immune system
Upset the body’s mineral balance
Produce a significant rise in triglycerides
Reduce helpful high density cholesterol (HDLs)
Promote an elevation of harmful cholesterol (LDLs)
Increase total cholesterol
Contribute to hyperactivity, anxiety, depression,
Concentration difficulties, and crankiness in children
Cause kidney damage
Increase the risk of coronary heart disease
Lead to chromium deficiency
Increase fasting levels of blood glucose
Interfere with absorption of calcium and magnesium.
Produce an acidic stomach
Lead to periodontal disease
Contribute to weight and obesity
Contribute to diabetes
Contribute to osteoporosis
Cause a decrease in insulin sensitivity.
Lead to decreased glucose tolerance
Cause cardiovascular disease
Increase systolic blood pressure
Cause free radical formation in the bloodstream.
Overstress the pancreas, causing damage.
Cause atherosclerosis.
Compromise the lining of the capillaries.
Cause liver cells to divide, increasing the size of the liver.
Increase the amount of fat in the liver.
Cause depression.
Increase the body’s fluid retention.
Cause hormonal imbalance.
Cause an increase in delta, alpha and theta brain waves, which can alter the mind’s ability to think clearly.Increase blood platelet adhesiveness which increases risk of blood clots and strokes. Increase an insulin response with high-sugar diets compared to low sugar diets.
The list speaks for itself and leaves no doubt as to what a poor diet with excess sugar can do to you. So work through the list and see how your health can be better now and throughout your whole life simply by avoiding unnecessary high sugar intake
Good luck and good health.
Beginning with the standard narrow grip choose the Seated Row Double-D handle.
Posture comes first so ensure your back is straight and knees slightly bent. Lean forward, keep your back straight, and grasp the D-handle. Your knees will bend a little more to achieve this. Now pull the handle back so your back is in an upright position and your knees are slightly bent, and your arms are straight out but with the elbows slightly bent and your shoulders slightly forward.
Suck in some air, release it at the same time turn on your core and begin to pull the bar back. Now keeping your back straight bring the handle back so it is at chest height but your elbows and shoulders are down and back. Remember it’s a back exercise and with the close grip it’s the middle and lower traps, posterior delts, rhomboids and lats that are doing the work. Feel the squeeze in the centre of the back. By leaning back the upper traps can be worked but this will take some of the focus off the middle and lower traps. Drop the shoulders on the eccentric movement and squeeze the lats for maximum benefit.
To ensure full contraction right across your back focus on the centre of your back on both the concentric and eccentric movement. The target muscles to achieve this are the Rhomboids and Middle Traps which draw your scapula back. Both of these muscles are an important part of exercising for good posture.
For the wide grip seated row choose the 1200mm Lat Revolving Exercise Bar.
Basically, the wide grip is the same as the narrow grip except for the posture and it does put greater emphasis on the shoulders and upper back.
Lean forward and grasp the ends of the bar keeping your shoulders and upper arm as straight out as possible. Keeping your back straight bring the bar back with your shoulders and upper arms as straight out as possible until your posture is upright. Your back is now straight up and your head is in line with your back.
Suck in some air, release it and at the same time turn on your core and begin to pull the bar back with the focus on the middle traps, rhomboids, lats, and delts. Keep the bar at chest height, or slightly higher, throughout the movement. On both the concentric and eccentric phases maintain the same posture throughout.
Experiment with the two positions to determine which feels better but at the same time ensuring that the action you choose is going to result in a strong upright posture and power packed back.