Tag: fitness program
Strength Unleashed: Strength Training in 2024
The Shift in Focus
Gone are the days when fitness enthusiasts solely pursued physical transformations. Today, a holistic approach to health is taking the spotlight in Australia, and strength training is at the forefront.Unveiling the Benefits for Aussies
Strength training is not just about sculpting a chiselled physique; it’s a holistic wellness journey, especially tailored for Aussies. Here’s a glimpse into the multifaceted benefits that are propelling this fitness revolution for Australians:Bone Density Boost
In a country where maintaining bone health is crucial, strength training becomes a powerful ally in the fight against osteoporosis. Aussies engaging in weight-bearing exercises stimulate the production of bone tissue, enhancing bone density and fortifying the skeletal system.Cardiovascular Health
It’s not just about lifting weights; it’s about lifting the heart rate. Strength training has been proven to contribute to improved cardiovascular health, reducing the risk of heart disease and promoting overall well-being among Australians.Quality Sleep Enhancement
Aussies too can benefit from the connection between strength training and better sleep. Regular strength workouts have been linked to improved sleep quality, ensuring that bodies and minds down under reap the rewards of a restful night.Mental Wellbeing Support
Physical strength begets mental strength. The endorphin release during strength training sessions acts as a natural mood enhancer, combating stress and anxiety among Australians. The gym becomes not just a place for physical gains but a sanctuary for mental rejuvenation.Muscle Empowerment
At the core of strength training is muscle enhancement. As Australians challenge their bodies with resistance, muscles respond by growing stronger and more resilient. This not only contributes to a toned physique but also empowers Australians to tackle everyday challenges with newfound vigour.In 2024, the fitness landscape in Australia is witnessing a seismic shift, with strength training leading the way. With a significant spike in popularity, it’s not merely a trend; it’s a lifestyle choice rooted in the pursuit of holistic health. As the benefits continue to unfold for Aussies, more individuals are discovering that the gym is not just a space for physical transformation but a sanctuary for overall well-being. Get ready to embrace the power surge – 2024 is the year of strength, resilience, and transformative health in Australia.
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.
- Stationary Biking: Whether on a stationary bike or a recumbent one, cycling provides an effective low impact cardio workout.
- Walking
- 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.Personal Training Tips for Netball Players
Get Ready to Dominate the Court: A Guide to Plyometrics, Strength Training, and Conditioning
As a netball player, it’s important to not only practice your skills on the court but also work on your strength and conditioning off the court. Plyometric exercises, strength training exercises, and conditioning drills are all key components of a well-rounded training program for netball players. Plyometric exercises involve explosive movements that can improve power and agility on the court. These exercises can help you develop faster reaction times, better jumping ability, and stronger legs. Some examples of plyometric exercises that are specific to netball include jumping drills and lateral hops.- Jumping drills can include exercises like squat jumps, where you squat down and then jump as high as you can, or tuck jumps, where you jump and bring your knees up towards your chest. These exercises can help improve your vertical jump, which is important for rebounds and intercepts.
- Lateral hops involve jumping side to side and can help improve your lateral movement, which is important for defending and changing direction quickly on the court. To perform lateral hops, stand with your feet shoulder-width apart and jump sideways, landing on the opposite foot. Repeat this movement side to side as quickly as you can.
- Squats and lunges can help improve leg strength, which is important for jumping and running on the court. Planks can help improve core strength, which is important for stability and balance. Push-ups and rows can help improve upper body strength, which is important for passing and shooting.
- Shuttle runs involve running back and forth between two points, while sprints involve running as fast as you can for short bursts. Interval training involves alternating periods of high-intensity exercise with periods of rest or lower intensity exercise. These drills can help improve your stamina and help you keep up with the fast pace of the game.
Avoiding Injury on the Netball Court: Tips for Preparation
In addition to these training tips, there are specific strategies you can use to prevent injuries while playing netball. According to a study published in the Journal of Science and Medicine in Sport, ankle sprains are the most common injury in netball players, accounting for approximately 20% of all injuries. However, the study also found that the use of ankle braces and regular proprioception training (exercises that improve balance and coordination) can reduce the incidence of ankle sprains by up to 50%. Knee injuries are also common in netball players, particularly ACL tears. However, research suggests that strengthening exercises for the hips, knees, and ankles can help prevent these injuries. A study published in the British Journal of Sports Medicine found that a neuromuscular training program (which included exercises to improve balance, jumping, and landing techniques) reduced the incidence of ACL injuries in female athletes by up to 72%. To reduce the risk of finger injuries, coaches should focus on teaching proper catching and throwing techniques. These techniques can help players avoid jammed or dislocated fingers, which are common injuries in netball. Lastly, shoulder injuries can occur in netball players due to the repetitive overhead throwing motion involved in the sport. To prevent these injuries, it’s important to regularly strengthen the shoulder muscles and use proper throwing technique. Exercises like shoulder presses, lateral raises, and reverse flys can help strengthen the shoulder muscles and improve performance on the court. In summary, proper preparation and training can significantly reduce the risk of injury in netball players. Incorporating exercises like plyometrics, strength training, and conditioning drills can help improve overall performance on the court, while also reducing the likelihood of injury. Additionally, focusing on proper technique and using protective equipment like ankle braces can further reduce the risk of injury in netball players. By taking the time to properly prepare for the physical demands of netball, players can enjoy the sport while also minimising the risk of injury. So, whether you’re a seasoned player or just starting out, remember to prioritise your training and safety on the court. If you want to arrange an appointment with a personal trainer to help with your netball progress, book here. Good luck and have fun playing netball! By Amy Yeoland, Personal Trainer Healthfix North SydneyTreating Patellar Tendinosis in North Sydney with Effective Physiotherapy Techniques
By Caitlan Skillicorn, Senior Physiotherapist
Patellar tendinosis, also known as jumper’s knee, is a common condition that affects athletes, particularly those involved in jumping sports. It is characterized by pain and tenderness in the patellar tendon, which connects the kneecap to the shinbone. The condition is caused by repetitive stress and strain on the tendon, leading to microtears and degeneration. If left untreated, it can progress to a more severe form known as a patellar tendon tear. However, with the help of physiotherapy, patellar tendinosis can be effectively treated and managed. Physiotherapy for patellar tendinosis typically involves a combination of exercise, manual therapy, and education. Here are some ways that physiotherapy can help:- Relative rest and activity modification: Resting the affected knee and modifying activities that aggravate the condition is important to allow the tendon to heal. A physiotherapist can recommend alternative activities that are less stressful on the tendon and help to maintain cardiovascular fitness.
- Stretching and flexibility exercises: Tight muscles and a lack of flexibility can contribute to patellar tendinosis. A physiotherapist can recommend stretching exercises to improve flexibility and reduce tension on the tendon.
- Strengthening exercises: Strengthening exercises for the quadriceps and hamstring muscles can help to alleviate the load on the patellar tendon. Eccentric exercises, which involve lengthening the muscle while it contracts, have been shown to be particularly effective in treating patellar tendinosis.
- Manual therapy: Manual therapy techniques such as massage, myofascial release, and soft tissue mobilization can help to reduce pain and improve tissue mobility.
- Bio mechanical assessment and correction: A physiotherapist can assess the patient’s gait and movement patterns to identify any imbalances or abnormalities that may be contributing to the condition. Corrective exercises canthen be prescribed to improve biomechanics and reduce stress on the patellar tendon.
- Taping and bracing: Taping or bracing the knee can help to provide support and alleviate pain during activity temporarily during rehabilitation. A physiotherapist can recommend the appropriate taping or bracing technique based on the patient’s individual needs.
- Education: Educating patients on the causes and contributing factors of patellar tendinosis is an important aspect of treatment. A physiotherapist can provide guidance on proper warm-up and cool-down techniques, as well as advice on equipment and training methods that may reduce the risk of injury.