Exercise Techniques

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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Benefits Of High Intensity Interval Training

Written by Kitty Guo, Exercise Physiology Student at the University Of Sydney. Article from February 2018

Benefits Of High Intensity Interval Training 

hiit exercise

Do you ever find yourself getting bored and desperately wishing for time to move a little faster as you reach the last ten minutes of your run? Or perhaps you have a physically demanding job that prevents you from having the time and energy to exercise regularly? If that sounds like you, then you may be interested in giving high intensity interval training (HIIT) a go. The popularity of HIIT is on the rise and has helped many well-loved celebrities like Hugh Jackman achieve their ultra-fit physiques.

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Why Myofascial Release Is Important

Written by Hannah Navamani, Exercise Physiology Student at the University Of Sydney. Article from February 2018

Rolling in the Deep: Why Myofascial Release Is Important

release

Myofascial release is technical word that describes releasing ‘knots’ or tightness in muscles. Knots prevent your muscles from working as smoothly as they’re supposed to, which can result in limited movement because of pain or tightness. You’ve probably seen the foam rollers/ tennis/ lacrosse balls in a pile at your local clinic and wondered what they were for. Well, these tools can be used to massage knots out and help restore your muscles to an elastic, healthy state.

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How to Break up the Working Day

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from January 2018

How To Break Up The Working Day

Screen Shot 2018-01-02 at 8.48.13 am

Sitting at work for long periods can cause a number of health concerns, including but not limited to, back pain and decline of metabolic health. I see a number of clients who have sedentary jobs and lifestyles that involve long hours of sitting and inactivity which puts them at a high risk of metabolic diseases and they often ask if they can reduce their risk by increasing the intensity or duration of their exercise? And from emerging scientific literature, the simple answer is no.

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Keeping Fit This Christmas

Written by Sarah Hillman, Exercise Physiologist and Studio Manager at Sylvania. Article from November 2017.

Keeping Fit This Holiday Season With The 12 Days of Fitness Workout Challenge

santa-working-out

With the festive season upon us, it generally means diet debauchery, abandoned exercise routines and overconsumption of food and alcohol. But it doesn’t have to be this way. With a little forward planning and a bit of self-discipline, it is perfectly possible to enjoy a happy Christmas and enter the New Year feeling fit, not fat.

Many people fall off the exercise bandwagon at Christmas or rule out the idea of continuing to reach their weight loss goals during this time, assuming there is no point in starting or continuing until after the New Year.

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