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Improve health performance and fitness

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25.01.2022 Technology has helped make our lives easier but also takes up a lot of our time. Poor posture and many hours sitting are side effects of our use of technology. It is important to stretch during the day and also take your focus away from the screen and zoom in on things far from your normal gaze. These two things can help us from becoming stiff from sitting and suffering from vision problems as a result of our daily work activities. Try and get some physical activity in each day whether it be a walk, a quick HIIT, a run or hit the gym. Physical activity can also aid in reducing the effects of being sedentary and in front of a screen most of our days. If you do not look after yourself you may experience long term effects. Contact us if you need some help on the best stretches for you or an individual physical activity program.

24.01.2022 Lift heavy or light? Good question. Depends on what you are trying to achieve. Strength, bigger muscles, power or endurance? To get bigger muscles (hypertrophy) you need to do 10-15 reps. So if the weight is too heavy you won’t get there. If you want some muscle endurance lighter weight will allow you to get to 20 reps which is the optimal amount. Strength improves overall as you are lifting weight, so as you get bigger you are getting stronger. If you want to improve power t...han heavier weight and low reps does the job, but this also is not a one size fits all as improving power in a front row rugby league player would be different to power training for a striker playing football. (More on this another time) An example if I bench 80kgs for 10 reps for 4 sets the volume of weight I have lifted is equal to 320kg (80x10)x 4. This would be the same as 105kg for 4 reps and one set (improve power). Both have the same volume except that the 80kg has the muscles under tension for a greater amount of time, overall improving strength. So the question of lift heavy for less reps or lighter for more reps can have different benefits and there is no right or wrong as it depends on what you are trying to achieve from you weight training. Give us a call or message if you need help understanding resistance training or want a program that fits your needs and goals.

17.01.2022 It is important as we got our senior years that physical activity is continued. Lack of any type of activity has negative effects on muscle, bone health, balanc...e and our activities of daily living (ADL). Without any activity our muscles begin to waste, muscle atrophy. Meaning we can become weaker and struggle with simple things like getting out of bed, or off the floor (in the case of a fall), and staying upright. Walking and some for of resistance training can help prevent this. Resistance training is important for bone health, as we get older bones become weaker, lead to osteoporosis and brittle bones. Undertaking some form of resistance training can keep our cones strong. Physical activity can help with our balance as over time and as we age keeping our balance becomes difficult. This has a knock on effect of impacting on our ADL’s. This could be something as simple as putting groceries away in a shelf above our heads or getting in and out of the shower. So what I am saying is that just because we get older does not mean we become more sedentary. Go for a walk and add in some hills. Do sit to stand (up and down out of a chair), push ups against a wall or lifting some cans of food above your head. Little things like this can keep up active and help prevent diseases and effects of getting old. You want to be as independent as you can be for as long as you can. See more

10.01.2022 Don’t forget recovery days. While some of us may want to workout everyday it is important to let the body recover to avoid injuries. This doesn’t mean you can’t do some form of activity in your recovery days. A walk or swim are good ways to recover. Don’t forget to stretch roll out.