1 – Lifestyle Recommendations for Desk Workers: Beginner Workouts

This is an interview with a trainer about designing beginner fat loss workouts. 

CB: Tim, many of your clients are busy executives and creative people that are confined to sitting for extended periods of time each day. First of all, what types of physical problems does that lead to for the “desk-bound”?

Tim Irvine:  

There are a whole host of problems that occur as a result of my clients, and thousands of others, being confined to their desk for many hours a day. Besides the obvious negative implications of being sedentary (Cardiovascular disease, Hypertension, Obesity, etc.) there are a few, very common musculoskeletal issues that affect this population.

One obvious characteristic is the commonly referred to 'Rounded Shoulders'. Overly tight and strong anterior Pec Major and particularly Pec Minor occur because of poor ergonomics in the use of work stations.

With hands forward for the large majority of the day, an individual is effectively training themselves to be strong in this position. Consequently this affects the mechanics of the shoulder joint, often compromising how this already complex joint works. If the individuals are active outside of work, the use of this joint, while at one time safe and effective is now put at risk of injury because of these mechanical changes.

Rounded shoulders also puts stress and strain on the upper back and neck as these co-contractors are constantly firing at a low level. Rhomboids, serratus anterior and lower trapezius are weak in this state. This creates the tension that virtually all desk bound workers feel in this area. In a worst case scenario, the problems become chronic and affect the mobility of the surrounding joints.

A similar pattern exists in the lower body with short, tight hip flexors opposed by weak glutes and abdonminals. Unfortunately this affects the lumbar spine negatively and is a major source of chronic back pain.

These are classic cases of Janda's Upper and Lower Cross syndromes.

CB: Why fitness assessments needed? What do you typically find in fitness assessments for men and women?

TI:
I believe fitness assessments are necessary for several reasons. First and foremost we need to identify what works and does not work mechanically for an individual. We do this from an injury prevention standpoint and also to determine what the limitations are for an individual. Much more appropriate programs can be set from this information.

Secondly, we need to find a bench mark of fitness and health for the client. As many of our clients are executives, corporate athletes as you put it, they are goal oriented and therefore they need to know what their targets are.

Our assessment typically uncover men who have, over time, gained fat, lost muscle mass and tone, become deconditioned cardiovascularly and developed a variety of muscular imbalances. Females generally have the muscular flexibility and fewer imbalances, but are behind on the strength evaluations. The extent of these observations is individual, with a minority of clients requiring minor 'tweaks' to the majority who have 2-3 important issues to address. Generally speaking, the sedentary lifestyle of an adult in our society produces these issues.

CB: What lifestyle recommendations do you make to them? What are the biggest lifestyle errors being made by these men and women?

TI:  

The most consistent piece of advice I give is for people to be consistently active as much as possible. Not just in a workout context, but in a daily routine.

The second most discussed item is reducing the amount, and improving the quality of food consumed. A large percentage of clients overeat and/or choose poorly in the fuel they put in their bodies.

Unfortunately, they also know it when they are doing it. I always pull out the line "You're a smart person, make smart choices".

As for the errors, the most common are people that are too sedentary and they make poor nutritional choices.

CB: How do you train these people in the gym, considering the predisposing factors of lifestyle and associated injury?

TI:  

Assessment first. Then work on the weaknesses or imbalances as a priority. As best we can, we then work on their goals. Personal training is a balance through education and business. You need to keep the person active in the program (interest) but also keep things safe.