GAG, Zumba e lezioni di gruppo servono?
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Nelle palestre vengono proposti molti corsi serali: Gag, zumba, i corsi musicali, le lezioni di step, le lezioni di “funzionale”, e molti altri.
I benefici di queste attività
Le attività di gruppo a corpo libero o con piccoli pesi sono molto comuni nelle palestre. Prendiamo ad esempio attività come Zumba o GAG (sta per: gambe-addominali-glutei), così ci capiamo subito e andiamo direttamente al punto. Si tratta di attività aerobiche che prevedono il rinforzo di tutto il corpo consumando calorie. Sono attività divertenti, si socializza con gli altri clienti e si suda un po’. Insomma, i benefici ci sono, eccome.
Il problema sorge quando si vuole far passare un’attività con determinati obiettivi, per un’attività utile ad altri. Oppure si vuole far credere che l’attività proposta sia l’attività migliore in assoluto. Ognuno tira acqua al proprio mulino, certo, credo però che ci sia bisogno di un po’ di onestà da parte degli istruttori e consapevolezza da parte dei clienti. Dobbiamo sapere cosa stiamo facendo e a cosa serve.
Queste attività servono ad aumentare certamente il consumo energetico, abbiamo un innalzamento dei battiti cardiaci con conseguente miglioramento cardiovascolare. Innanzitutto dobbiamo SEMPRE chiederci qual è il nostro obiettivo, perché non tutti vogliono andare in palestra per un risultato specifico. Ci sono persone che vanno in palestra per socializzare e queste attività sono ottime. Ci sono persone che vanno in palestra giusto per farsi una sudata. Oppure ci sono altre persone che sono appassionate alle lezioni musicali, lo prendono un po’ come la loro disciplina, diciamo così. Quindi prima di dire ad una persona che quello che sta facendo è più o meno utile dobbiamo sapere qual è il suo vero obiettivo! Dobbiamo certamente aprire gli occhi invece a chi crede di raggiungere determinati obiettivi ignorando che sta sbagliando qualcosa. Un conto è giudicare, un conto è spiegare.
Mancanza di soggettività
Il mio compito è quello di spiegare i pro e i contro di alcune attività, compresa quella che propongo io. Analizzando qualsiasi lavoro in gruppo possiamo dire con certezza che manca la cosa più importante per raggiungere risultati: la soggettività! Ovviamente, con molte persone in una stanza, l’istruttore non può programmare un allenamento mirato per ogni persona. Proporrà degli allenamenti generali, i nuovi arrivati faranno molta fatica e i vecchi clienti riusciranno a fare tutto l’allenamento con facilità.
La mancanza di sovraccarichi.
Per migliorare il nostro corpo ci vanno i sovraccarichi, il muscolo reagisce ad un carico, e purtroppo non possono essere cento salite sullo step, o 20 minuti consecutivi di passi musicali a modificare il nostro corpo. Anche quei corsi che solitamente vengono chiamati “funzionale” (facendo credere di fare crossfit e illudendo i clienti) non hanno specificità e non possono avere carichi adeguati. Stiamo parlando sempre di gruppi di persone troppo diverse tra loro e obiettivi diversi. Così molte volte ci capita il solito circuit training (ben vengano i circuiti fatti bene, come extra però!) composto da 8-10 esercizi e con carichi standard per tutti, di conseguenza leggeri e con il muscolo che non avrà lo stimolo adeguato per crescere. Inizialmente ci sembreranno lavori faticosissimi ma dopo un po’ i benefici e i risultati iniziali si fermeranno.
L’acido lattico porta infiammazione
Un altro punto da analizzare, è l’accumulo di acido lattico senza un lavoro muscolare adeguato. Molti studi dimostrano come l’acido lattico, creando acidosi, è poco utile ai fini estetici, soprattutto per le donne che soffrono di cellulite. La cellulite è dovuta all’infiammazione, e un allenamento lattacido non è utile per combatterla. Vero che le donne a livello muscolare rispondono meglio ad allenamenti improntati sulla resistenza, ma in alcuni casi dobbiamo ragionare meglio. Un allenamento che porta un accumulo di lattato senza un lavoro muscolare è poco utile, e molte volte controproducente. Anche attività come GAG (il nome attira davvero tanto) non sono così utili ai fini muscolari come vogliono farci credere. Sono allenamenti a corpo libero, per sedentari sono ottimi ma per chi vuole dei risultati veri queste attività non stimolano a dovere la muscolatura. Vi ricordate che il gluteo è il muscolo più forte del nostro corpo e necessita di sovraccarichi veri?
Ad ognuno il suo, il personal trainer si occuperà dell’aumento di massa magra o dimagrimento, l’insegnante di GAG o Zumba si occuperà di far divertire, muovere un po’ e far sudare le persone, l’insegnante di pilates si occuperà di un allungamento della muscolatura e di un rinforzo leggero del core. Guardando le varie dirette sui social dei vari istruttori mi rendo conto di quanto la gente sia in balia delle bugie, e basta fare svariati squat a corpo libero con una sensazione di ingolfamento muscolare per credere che il muscolo stia lavorando, quando non è così. Muoverci un po’ a corpo libero non ci farà venire il gluteo sodo!
Alzare la ghisa non è divertente, sicuramente utile!
Abbiamo analizzato i pro e i contro delle attività serali delle palestre, divertenti ma poco utili per chi vuole risultati, utili per neofiti e sedentari ma poco utili per chi vuole risultati veri e cambiare il proprio fisico. Vi svelo anche i contro dell’attività che propongo io, l’allenamento con i sovraccarichi non è divertente, non permette di socializzare granchè perché se fatto seriamente non si ha molto recupero per chiacchierare e l’attività intensa non permette di comunicare durante l’esercizio ma permette di migliorare il nostro corpo. Dobbiamo avere la consapevolezza di quello che facciamo. Se voglio divertirmi e sudare un po’ mi allenerò con le classiche lezioni in gruppo serali, Gag, zumba ecc.. se voglio avere dei cambiamenti fisici utilizzerò la sala pesi.
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