If there is one glaring false assumption made by the fitness industry in its attempts to lure us to the nearest gym, it is that we sign up as members purely to get fit and healthy.
What really drives those who pay a monthly subscription to these temples of bodily worship is vanity. According to a new survey by the British medical insurer BCWA, what we see in the mirror is a far greater incentive than the promises of lower blood pressure or reduced cholesterol made in public health campaigns. But what happens when the good intentions backfire? What if one step-up too many leaves you with calf muscles like footballs or non-stop spinning gives you thunder-thighs? For the narcissist’s guide to working out, read on.
Muscle imbalances
Possible cause: Golf, tennis and other racquet sports all involve the predominant use of one side of the body (or one playing arm), which can cause problems. A study at the Union Memorial hospital in Baltimore in the United States showed that the most common problems include damage to the lower back caused by the repetitive swinging of a club or racquet to one side.
Solution: Sammy Margo of the (UK) Chartered Society of Physiotherapy says: ‘Using weights to strengthen your non- dominant side is helpful.†Chris Baron, the Golf Doctor at the Celtic Manor resort in Wales, says that in golf as well as other sports, ‘The spine is the first area of the body that comes under attack from the swinging if your core muscles are weak. The best way to improve this is through Pilates-style exercises.â€
Potbelly
Possible cause: ‘Having very tight back muscles can tilt the pelvis forward too much, giving the impression of an enlarged belly,†says Robin Gargrave, executive director of YMCA Fitness Industry training. ‘Poor technique in abdominal exercises can also cause a bulging of muscles in that area.†Eating too little can also backfire on your attempts to get into shape. According to personal trainer Kevin Barclay-Webb, cutting calories too drastically increases the production of the stress hormone cortisol and insulin, which controls blood sugar levels.
Solution: Gargrave recommends spine-flexing exercises that improve flexibility of the back, but says you should first seek the advice of a personal trainer or physiotherapist. Avoid repetitive sit-ups, which can cause muscles to pop up in an unsightly fashion. Instead, join a Pilates class to learn a variety of core strengthening exercises instead. Eat a well-balanced diet and don’t cut out meals.
Big calves
Possible cause: Running uses both the gastrocnemius — the big calf muscle at the back — and the soleus, which is the smaller one lower down, with every stride, so most runners have well-developed lower legs. Over-using the step-machine can also cause the calf muscles to bulge. ‘Your muscles are not usually getting bigger,†Gargrave says. ‘They are just more visible when fat disappears.â€
Solution: Stretch the calf muscles regularly to prevent tightness, says Margo. Place your toes against a wall, with your heel on the floor, so that your foot is at a 45° angle. Bring your hip closer to the wall, through pushing off the back foot. Up-hill running in particular, builds the gastrocnemius muscle, so try to factor in some downhill running.
Bulging thighs
Possible cause: Cycling, spinning, squats and lunges predominantly work the hamstrings and quadriceps — muscles that make up the thigh — and can quite quickly lead to a more toned appearance in the legs. ‘A lot of people mistake this improvement in muscle tone for an increase in muscle size, thinking it is making their thighs look bigger,†Gargrave says. ‘In fact, with less fat, the legs are actually more streamlined so it is an optical illusion.â€
Solution: Thigh stretches and more cross training. ‘Vary your activities if you don’t want to develop one muscle group above all others,†says Gargrave. ‘Incorporate some weight or resistance training for the upper body to balance your overall muscle development.” —