Tag: training program

Strength Unleashed: Strength Training in 2024

Strength Unleashed: Strength Training in 2024

Posted on | by Ash Cooney
In the ever-evolving landscape of health and fitness down under, one trend is poised to dominate in 2024 like never before – the explosive surge in strength training. Over the past decade, it’s quietly been transforming lives, and now, it’s set to take centre stage in Australia with a significant spike in popularity.  

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.

  Written by Bladen Baird.

Personal Training Tips for Netball Players

Posted on | by Ash Cooney
Netball is a fast-paced and popular team sport that requires high levels of agility, speed, and endurance. While the sport comes with inherent risks, research suggests that proper preparation and training can significantly reduce the risk of injury. In this article, Amy provides Personal Training tips for netball players, so you can get the most out of your netball training and preparation.  

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.
Strength training exercises are also important for netball players, as they need strength in their legs, core, and upper body to perform at their best. Some examples of exercises that target these areas include squats, lunges, planks, push-ups, and rows.
  •   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.
Finally, conditioning drills are crucial for netball players as the sport requires players to have good cardiovascular endurance. Examples of conditioning drills that can improve endurance and fitness include shuttle runs, sprints, and interval training.
  • 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 Sydney

Ready, Set, Fun Run! Learn to Run and Crush Your Fun Run with these Physio Tips!

Posted on | by Ash Cooney
Think you can’t run? Think again! With these tips from Caitlan Skillicorn Senior Physiotherapist and the help of a physiotherapist, you can prepare for a run event and achieve your running goals safely and effectively. Whether you’re a beginner or just looking to improve your running, these tips will help you start your journey towards becoming a stronger and healthier runner. So don’t let your doubts hold you back – lace up your shoes and let’s get started!

Getting started 

Getting started with running can be an exciting but daunting task, especially if you are new to the sport. Here is a guide to help you get started and prepare for an event like a fun run or City to surf with the help of physiotherapy:

  1. Start Slowly: If you are new to running, it is important to start slowly and build up gradually. Begin with shorter distances, such as 2-3km runs, and increase your mileage by no more than 10% each week. This will help you avoid injury and build endurance gradually.

  2. Wear Proper Footwear: Wearing the right running shoes is important to reduce the risk of injury. Consult with a physiotherapist or a specialist running shoe store to find the right pair of shoes for your foot type and gait.

  3. Warm-Up and Stretch: A proper warm-up can help reduce the risk of injury and prepare your body for exercise. Start with some light stretching exercises, such as lunges, squats, and leg swings, and gradually increase the intensity of your warm-up.

  4. Follow a Training Plan: A structured training plan can help you build endurance and prepare for a long distance run. Consult with a physiotherapist to create a personalised training plan that takes into account your current fitness level, injury history, and other factors.

  5. Cross-Train: Cross-training can help you build overall fitness and reduce the risk of injury. Incorporate strength and flexibility exercises into your training routine to help prevent injury and improve performance.

  6. Monitor Your Progress: Keep track of your runs and monitor your progress. Use a GPS watch or smartphone app to track your distance, pace, and heart rate. This can help you stay motivated and make adjustments to your training plan as needed.

  7. Rest and Recover: Rest days are important to allow your body to recover from exercise and prevent overuse injuries. Make sure to include rest days in your training plan and prioritise good sleep and nutrition.

  8. Address Any Injuries: If you experience any pain or injuries during training, seek the advice of a physiotherapist. They can help you address the underlying issue and develop a treatment plan to get you back on track.

Common Injuries 

  Speaking of injuries, as with any physical activity, running can also carry a risk of injury, especially for those who are just starting out or increasing their mileage. Here are some of the most common injuries that runners may experience when starting to run longer distances:
  1. Shin Splints: This is a common overuse injury that occurs when the muscles and tendons surrounding the shin bone become inflamed. Shin splints are often caused by increasing mileage or intensity too quickly, and can be prevented by gradually increasing mileage and incorporating strength and flexibility exercises into your training routine.
  2. Plantar Fasciitis: This is an inflammation of the plantar fascia, a band of tissue that runs from the heel to the toes. Plantar fasciitis can cause sharp pain in the heel or arch of the foot, especially during the first steps after waking up or after sitting for a long time. This injury is often caused by overuse, improper footwear, or a lack of flexibility in the calf muscles.
  3. IT Band Syndrome: This is a common knee injury that occurs when the iliotibial (IT) band, a thick band of tissue that runs from the hip to the shin bone, becomes tight or inflamed. IT band syndrome can cause pain on the outside of the knee and is often caused by overuse or poor biomechanics.
  4. Runner’s Knee: This is a broad term that refers to several different types of knee pain, including patellofemoral pain syndrome and chondromalacia patella. Runner’s knee can cause pain around the kneecap and is often caused by overuse, poor biomechanics, or a lack of strength in the muscles surrounding the knee.
  5. Achilles Tendinitis: This is an inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. Achilles tendinitis can cause pain and stiffness in the back of the heel and is often caused by overuse or a lack of flexibility in the calf muscles.
If you do experience an injury, it’s important to rest and seek physiotherapy treatment if necessary. With proper training and precautions, running can be a safe and rewarding form of exercise that can help you achieve your fitness goals.

With these tips, information and the help of a physiotherapist, you can prepare for a long distance or fun run and achieve your running goals safely and effectively.

Keep Moving with Exercise Physiology: Managing Osteoarthritis Pain

Posted on | by Ash Cooney
Osteoarthritis is a common chronic disorder of the joints and mainly affects older adults and managing osteoarthritis pain can be challenging and overwhelming. Read on to see how Exercise Physiology can help!  

What is Osteoarthritis?

In healthy joints, cartilage covers the surface of the joint and helps to absorb shock and allows for smooth movement. With osteoarthritis, there is degeneration of the cartilage leading to stiffness, pain, and limited mobility. The most common joints affected by arthritis are the hips, knees, big toes, spine and hands. Interestingly there is a poor correlation between the severity of the condition based on imaging compared with people’s perceived pain levels. Exercise Physiologist’s can help individuals with osteoarthritis keep active and manage their symptoms. In this blog, we will discuss the benefits of exercise physiology for osteoarthritis and how it can help you maintain a healthy and active lifestyle.    

How can exercise physiology help with OA symptoms?

Exercise physiology is the scientific study of the physiological and metabolic responses to physical activity. In the context of osteoarthritis, exercise physiology focuses on developing exercise programs that are safe and effective for individuals with joint pain and limited mobility. The goal of exercise physiology for osteoarthritis is to improve strength, joint function, reduce pain, and enhance overall physical fitness.

Exercise physiology for osteoarthritis is a holistic approach that takes into account an individual’s unique needs and limitations. The exercise program may include a combination of aerobic exercise, strength training, and flexibility exercises, tailored to each person’s specific needs. Some of the benefits of exercise physiology for osteoarthritis:

  1. Reduced Joint Pain: Exercise can help reduce joint pain by improving joint mobility, reducing inflammation, and strengthening the muscles around the joint.
  2. Improved Joint Function: Exercise can improve joint function by increasing range of motion, reducing stiffness, and improving balance and coordination.
  3. Increased Muscle Strength: Exercise can help increase muscle strength, which can help support the joints and improve overall physical function.
  4. Weight Management: Exercise can help with weight management, which can reduce the stress on the joints and improve overall health.
  5. Improved Mental Health: Exercise can have a positive impact on mental health, reducing stress, anxiety, and depression, which are common in individuals with osteoarthritis.

Exercise physiology for osteoarthritis is a safe and effective way to manage joint pain and maintain an active lifestyle. However, it is important to consult with a qualified exercise physiologist before starting an exercise program. They can help develop an exercise plan that is tailored to your individual needs and limitations and ensure that you exercise safely and effectively.

Managing osteoarthritis pain with exercise physiology helps individuals by improving joint function, increasing muscle strength, and maintaining a healthy and active lifestyle. With the help of a qualified exercise physiologist, individuals with osteoarthritis can develop a safe and effective exercise program that is tailored to their unique needs and limitations. Exercise may be challenging at first, but with perseverance, individuals with osteoarthritis can experience the benefits of exercise and improve their overall quality of life.

    By Jonathon Chellas, Senior Exercise Physiologist at North Sydney     References
  1. Fransen, M., McConnell, S., Harmer, A. R., Van der Esch, M., Simic, M., & Bennell, K. L. (2015). Exercise for osteoarthritis of the knee: a Cochrane systematic review. British journal of sports medicine, 49(24), 1554-1557
  2. Brosseau, L., Taki, J., Desjardins, B., Thevenot, O., Fransen, M., Wells, G. A., … & Toupin-April, K. (2015). The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis: Part one: Introduction, and mind-body exercise programs. Clinical rehabilitation, 29(11), 1061-1075.
  3. Uthman, O. A., van der Windt, D. A., Jordan, J. L., Dziedzic, K. S., Healey, E. L., & Peat, G. M. (2014). Exercise for lower limb osteoarthritis: systematic review incorporating trial sequential analysis and network meta-analysis. Bmj, 348, f5555.
  4. Porcheret, M., Jordan, K., Jinks, C., Croft, P., & Bedson, J. (2010). Primary care treatment of knee pain—a survey in older adults. Rheumatology, 49(11), 2214-2220.

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

Posted on | by Ash Cooney

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.