Exercise Techniques

Quality vs Quantity?

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from July 2018

Quality vs Quantity?

Personal trainer helping African American senior at gym

Recently, I read a great article describing the importance of different intensities of training and why it is possible to still achieve progress without having to push yourself to the limits every time you exercise. Over the last few years, I have noticed a big trend in high-intensity exercise classes or groups that promise reducing body fat, losing and gaining weight over what seems to be very short time periods. I began to wonder how do people who have not exercised formally partake in these high-intensity exercise classes without risk of injury?

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Hydrotherapy and Joint Pain

Written by Michael Zajc, Exercise Physiologist at Croydon Park. Article from July 2018

Hydrotherapy & Joint Pain

Croydon Park's Hydrotherapy Pool

Every day, Exercise Physiologists educate people about the benefits of exercise for joint pathologies and pain. In some cases, hearing the benefits and expected outcomes isn’t merely enough to motivate people to stick to a plan that improves their symptoms and health. Often the case, when a client hears from a fellow client experiencing similar symptoms about the benefits achieved from regular exercise, it increases their own motivation to improve their health.

Here at Croydon Park, we have the luxury of having a hydrotherapy pool within the clinic.

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The Great Glute Max & Lower Back Pain

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2018.

The Great Glute Max & Lower Back Pain

lbp

Lower Back Pain

I often hear lower back pain (LBP) being a common and repetitive problem reported by many that walk through the clinic doors. LBP has been well documented clinically as a cause of high pain levels and function loss. A major joint of the lower back is the sacroiliac joint (SIJ). This joint, if compromised, can result in debilitating pain for many humans today who lead either sedentary or active lifestyles. During weight-bearing activities, the SIJ provides the link between the trunk and lower limbs for ground reaction forces.

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Walking and Posterior Chain Weakness

Written by Taylor Moore, Exercise Physiologist at Sylvania. Article from June 2018

Walking And Posterior Chain Weakness

walking gait cycle

Many of the people who experience non-specific lower back pain often mention that walking is an aggravating activity for their lower back. When lower back pain occurs after walking for short periods it is important to assess why this pain is occurring, what muscles are weak, and how this relates to the gait cycle.

What is the Gait Cycle?

The different phases of walking are referred to as the gait cycle. Typically, the gait cycle is broken down into two phases, the stance phase and the swing phase.

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How To Train Your Core Functionally & Effectively

Written by Gabriel Pisanu, Studio Manager at Croydon Park. Article from June 2018

How To Train Your Core Functionally & Effectively

the core

At Optimum, we consider the core pretty much anything that attaches to your pelvis. That is a large plethora of muscles ranging from your Rectus Abdominis (6-pack) to your hamstrings.  I quite often see people in commercial gyms performing exercises such as planks, crunches and sit-ups to train the “core”. These are not always the best way to attain the greatest functional benefit from this crucial network of muscles which have the role of stabilising the spine, maintaining posture, improving performance and reducing the risk of injury.

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What Is Pilates and Is It Good For Me?

Written by Sarah Hillman, Studio Manager at Sylvania. Article from April 2015

What Is Pilates and Is It Good For Me?

pilates

To be able to understand the benefits of Pilates you must first look at what Pilates is and what is was originally designed for.  Pilates is a physical fitness system that was developed in the early 20th century by Joseph Pilates. Pilates was formed by Joe during the First World War with the intention to improve the rehabilitation program for casualties. During this period, Pilates was designed to aid injured soldiers in regaining their health by strengthening, stretching, and stabilising key muscles. 

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Exercising With Sore Knees

Written by Adam Shepherd, Exercise Physiologist at Croydon Park. Article from May 2018

Exercising With Sore Knees

knee osteo

At some stage, we have all suffered from sore knees. It is an extremely common musculoskeletal issue that plagues a lot of patients that I see. It can stem from various issues such as:

  • Increased levels of physical activity.
  • Malalignment of the patella as it moves through the femoral groove.
  • Quadriceps muscle imbalance.
  • Tight anatomical structures, e.g. retinaculum or iliotibial band.

Having sore knees can be a killer when it comes to exercise as naturally we tend to avoid exercises that are uncomfortable or painful.

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Workout Smarter With Compound Exercises

Written by Gabriel Pisanu, Exercise Physiologist at Croydon Park. Article published April 2018

Compound Exercises and Exercise Efficiency

Compound Exercise

Within the last few weeks, I have decided to reflect on some of the outcomes of my clients’ goal reviews. It made me realise that people exercise for so many different reasons. Some people exercise to lose weight, people exercise to reduce chronic pain, people exercise for aesthetic purposes. Whatever the reason, with the majority of clients that see an Exercise Physiologist through Optimum Health Solutions is due to the fact they need help to manage their lifestyle. One of the major barriers people bring up to exercise adherence is a lack of time.

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Why Correct Exercise Technique Is Important

Written by Michael Zajc, Exercise Physiologist at Croydon Park. Article from April 2018

Why Correct Exercise Technique Is Important

exercise technique

I can guarantee you that anyone who has seen an Exercise Physiologist has had their technique corrected on a number of occasions. You would have heard a number of different cues to help get your technique better. Whether it be a squatting movement, hinging movement or any upper body movement there are always corrections that need to be made for an exercise, particularly if you are new to exercising. There are a number of reasons correct technique is vital. You might think that all the little technique adjustments are unnecessary but they actually have a purpose to them.

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Deskercise

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from March 2018

Getting Through Work With Deskercise!

deskercise

We all lead very busy lives and sometimes it’s not easy to find time to exercise. The World Health Organisation (WHO) recommends Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. On top of that WHO also recommends muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

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