gym progress

A Guide to Understanding Your Progress in the Gym

At Healthfix, we understand that embarking on a fitness journey can sometimes be challenging, especially when results seem elusive. But fear not – progress is a process, and it follows a unique order. Today, we’re breaking down the sequence of results based on the insightful words of fitness expert John Romaniello so you can see progress in the gym.   

Strength Training: The Foundation of Progress 

The journey begins with strength training. As John Romaniello aptly puts it, “Strength is a skill.” Initially, your body learns to access its strength rather than increasing it outright. This is crucial in weight training, where you’re not only getting stronger but also honing your skill at lifting weights. It’s the foundational step, and every lifter experiences this phase.   

Performance: Unleashing Your Potential 

Once strength training is established, performance takes the spotlight. Your strength endurance, aerobic and anaerobic capacities, and coordination all come into play. Exposure to stress and consistent training enhances your body’s adaptability. Think of it as unlocking new levels of your own potential.   

Fat Loss Progress: The Visible Impact 

As your body adapts to stress, the next natural step is fat loss progress. While some initial fat loss occurs early on, the significant strides happen around 2-3 weeks into your program. Increased intensity and heavier weights contribute to a higher caloric expenditure. Day 25 will see much more fat loss progress than Day 1.   

Muscle Gain Tips: The Culmination of Effort 

Finally, we arrive at muscle gain. Hypertrophy, the process of muscle growth, is a meticulous journey. It demands specified training, higher training volume, and a dedicated nutritional program. Understandably, it takes time, but the results are worth the wait.   

What Does This Mean for You? 

If you’re just starting or feeling frustrated by slow progress, remember: Results REALLY Happen – In Order. Celebrate each phase, knowing that every step forward is a step closer to your goals. Be patient, stay consistent, and trust the process.    Your journey is unique, and at Healthfix, we’re here to guide and support you at every stage so that you see progress in the gym and in your every day life. Ready to take the next step? Let’s embark on this transformative journey together! 
low impact recovery exercises

Low Impact and Recovery Exercises

When it comes to fitness and overall well-being, exercise is undoubtedly a crucial component. But not every workout has to be high-intensity or strenuous. In fact, incorporating low impact and recovery exercises into your routine can be just as important as those high-intensity sessions. In this blog, we’ll explore why low impact recovery exercises are beneficial, how they differ from rest days, who can benefit from them, provide some specific examples to help you incorporate them into your weekly training routine at Healthfix, and discuss the joy of not needing to push yourself to the limit every single workout.

 

Why Low Impact Exercises Are Beneficial

Low impact exercises are activities that put minimal stress on your joints while still allowing you to engage in physical activity. These exercises offer a multitude of benefits:

Joint Health: Low impact exercises are gentle on your joints, making them ideal for individuals with joint issues or those recovering from injuries. They help improve joint mobility and reduce the risk of further damage.

Muscle Recovery: After an intense workout or injury, your muscles need time to recover. Low impact exercises provide a way to keep moving without overexerting your muscles, facilitating their healing process.

Cardiovascular Health: Low impact activities like swimming, cycling, or brisk walking can still elevate your heart rate and improve cardiovascular health without the jarring impact of high-intensity workouts.

Stress Reduction: These exercises often have a calming effect on the nervous system, reducing stress and promoting mental well-being.

Low Impact vs. Rest Days

While rest days are essential for recovery, low impact exercises differ in that they maintain a level of physical activity without pushing your body to its limits. Rest days are typically about giving your body a break, while low impact exercises are about keeping it moving in a gentle and controlled manner.

Who Can Benefit from Low Impact Exercises

Low impact exercises are suitable for a wide range of individuals, including:

Seniors: Older adults often experience joint issues, making low impact exercises an excellent option for maintaining mobility and overall health.

Injured Individuals: Those recovering from injuries can use low impact exercises to stay active while minimizing the risk of exacerbating their injuries.

Beginners: If you’re just starting your fitness journey, low impact exercises provide a safe and effective way to build a foundation of strength and endurance.

Pregnant Women: Pregnant women can benefit from low impact exercises to stay fit and manage discomfort during pregnancy.

Athletes on Active Recovery: Even high-performance athletes can incorporate low impact activities into their training routine as part of active recovery.

Types of Specific Low Impact Exercises

To offer you a more comprehensive view of low impact exercises, let’s delve deeper into specific examples across various fitness categories:

Strength Exercises:
  • Bodyweight Exercises: These are fantastic for building full body strength without the joint strain associated with heavyweights.
    Resistance Band Work: Incorporating resistance bands into your routine helps tone and strengthen muscles while being easy on the joints.
Cardio Exercises:
  • Stationary Biking: Whether on a stationary bike or a recumbent one, cycling provides an effective low impact cardio workout.
  • Walking
  Flexibility Exercises:
  • Pilates: Pilates combines stretching and strengthening exercises to enhance flexibility, posture, and core strength.
  • Yoga : e.g. cat / cows
  • Foam Rolling: Foam rolling aids in muscle recovery and flexibility by releasing muscle tension and promoting blood flow.
 

Healthfix’s Group Training Schedule

At Healthfix, we understand the importance of balanced workout routines. Our group training schedule has been meticulously programmed to allow you to train five days a week, incorporating both higher and lower intensity workouts. This balanced approach ensures that you get the best of both worlds. On days when you need a break from high-intensity workouts, you can look forward to our low impact sessions, giving your body the chance to recover and rejuvenate.

Our experienced personal trainers are here to support you on your fitness journey. Feel free to speak to one of our PTs about your weekly routine. They can help tailor your exercise plan to incorporate the benefits of low impact exercises while keeping your fitness goals in mind.

 

The Joy of Not Needing to Push Yourself Every Single Workout

One of the often-overlooked benefits of incorporating low impact and recovery exercises into your routine is the sheer enjoyment of not having to push yourself to the limits every single workout. While high-intensity sessions have their place and are essential for progression, low impact exercises provide a welcome change of pace.

These workouts can be a breath of fresh air, allowing you to focus on moving your body with grace and control. You’ll have the opportunity to savour the sensation of exercise without the physical strain. This can foster a deeper connection with your body and a sense of mindfulness in your fitness journey.

Moreover, it’s a reminder that fitness isn’t just about reaching peak performance; it’s also about finding joy and balance in your workouts. Low impact exercises offer you the chance to savour the journey and relish the feeling of moving your body without the need to constantly push your limits.

In conclusion, embracing low impact and recovery exercises as part of your fitness routine at Healthfix can lead to numerous physical and mental benefits. Not only will you enjoy improved joint health, muscle recovery, and cardiovascular fitness, but you’ll also discover the delight of varied workouts that allow you to take a step back when needed. So, why not explore the world of low impact exercises and experience the well-rounded, sustainable approach to fitness that Healthfix has to offer?

  By Bladen Baird, Head Coach and Personal Trainer, Healthfix North Sydney.

Building Strength and Conditioning: A Guide to Achieving Your Fitness Goals in North Sydney

Building Strength and Conditioning: A Guide to Achieving Your Fitness Goals in North Sydney

Strength and conditioning is a training approach that involves a combination of training modalities to improve strength, power, speed, and overall physical performance.
This type of training is predominantly utilised by athletes across various sports to enhance their performance and reduce their risk of injury. Nevertheless, strength and conditioning is not just for athletes; it can be beneficial for anyone looking to improve their overall health and fitness.
One of the key benefits of strength and conditioning is increased strength. Resistance training exercises, such as weight lifting and bodyweight exercises, help to increase muscle mass and improve muscular endurance. This can translate to improved performance in sports, along with daily activities, such as carrying groceries, lifting heavy objects, and completing household tasks. Another benefit of strength and conditioning is improved bone health. Resistance training can help to increase bone density and reduce the risk of osteoporosis and fractures, especially in women and older adults.
Strength and conditioning can also improve cardiovascular health. High-intensity exercises, such as sprinting, can improve cardiovascular fitness and reduce the risk of cardiovascular disease. Furthermore, strength and conditioning have been shown to release endorphins, which can improve mood, reduce stress and anxiety and improve mental health.
 
In conclusion, strength and conditioning is a training approach that can benefit anyone looking to improve their overall health and overall fitness levels. With increased strength, improved bone health, enhanced cardiovascular health, and better mental health, there are many reasons to start a strength and conditioning program.

Transform Your Fitness Journey: A Comprehensive Guide on How to Choose the Perfect Personal Trainer (PT) in North Sydney

Are you looking to improve your health and achieve your fitness goals?

Consider hiring a personal trainer in North Sydney. A personal trainer can help create a training program with you that is tailored to your individual goals and needs; while providing you with the motivation and accountability, you need to stay on track.
One of the biggest benefits of working with a personal trainer is the expertise and knowledge they bring to the table. A good personal trainer will have a deep understanding of exercise physiology and how the body works, and they will be able to help create a training program with you that maximises your results while minimising your risk of injury.
Another benefit of working with a personal trainer is the accountability they provide. By scheduling regular training sessions, you will be more likely to stick to your program and make progress towards your goals. Your trainer will also be there to provide guidance and support along the way, helping you stay motivated and on track.
If you’re looking for a personal trainer in North Sydney, there are plenty of options to choose from. Be sure to do your research and find a trainer who has experience working with clients who have similar goals and needs as you. A good trainer will also be able to provide references and testimonials from past clients, so you can feel confident in your decision.
Don’t let a lack of motivation or knowledge hold you back from improving your health and achieving your fitness goals. Hire a personal trainer in North Sydney and take the first step towards a healthier, happier you.
If you are ready to start your fitness journey today, check out our experienced team.