Exercise Techniques


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

Getting Through Work With 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 


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

myofascial 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

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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


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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Hamstring Strains: Are They Avoidable?

Written by Matthew Craig, Exercise Physiologist at Blacktown. Article from July 2017

Hamstring Strains: Are They Avoidable?

hamstring strain

We’ve all heard the devastating news that our favourite team’s best player will miss the next few games due to a hamstring strain, but did you know they are also quite common in the general population, particularly us “semi"-professional athletes. Hamstring strains are one of the most common injuries in sport of all levels. For example, in the last 20 years the AFL has experienced nearly 3000 hamstring injuries resulting in over 7000 games lost. And possibly even more concerning is the chance of re-injury is 20% in that same year.

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Why Is My Exercise Physiologist So Obsessed With Posture?

Written by Matthew Craig, Exercise Physiologist at Blacktown. Article from June 2017

Why Is My Exercise Physiologist So Obsessed With Posture?


“Shoulders back and down”. You’ve probably heard your EP say that phrase hundreds of times before. Well, there is a reason for this.

Let’s start with what we know. Posture is a leading cause of back pain, especially in professions that involve extended periods of sitting or standing such as that of an accountant. But did you know, good posture also improves breathing and lung function, circulation, nervous system function, increases balance and decreases risk of falls, reduces joint pain, improves strength and mobility, decreases strain on organs, reduces feelings of fatigue and headaches, and can actually improve mood.

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Myofascial cupping: How can it help you?

Written by Ashley Gould, Exercise Physiologist at Goulburn. Article from June 2017

Myofascial cupping: How can it help you?


Do you find that there are certain areas of your body that no matter how much you stretch are always feeling tight? Is that foam roller not working like it used to? Are you forever stretching and not getting any improvements? If the answer is yes than myofascial cupping is for you.

What is myofascial cupping?

Myofascial cupping is the modern way of cupping developed by David Sheehan. Traditionally cupping involved the use of heat (fire) to suction cups onto the body resulting in bruising.

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Exercise Spotlight – Hip Bridge

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from April 2017

Exercise Spotlight: Hip Bridge

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The Hip Bridge, also known as the Glute Bridge or Supine Hip Raise, is an easy yet effective exercise suitable for all ages and fitness levels. I’m here to give you a quick rundown on this wonderful exercise, why you should be doing it daily and some pointers on technique.

Firstly let’s take a look at what muscles are being used in this movement.

This exercise mainly targets the gluteus maximus (butt) with some help from the quadriceps (thighs) and the hamstrings (back of your legs).

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Understanding Muscle Tightness

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from January 2017.


Why do muscles become tight?

muscle tightness

Muscles can become tight through repetitive movements, or a sedentary lifestyle, leading to local tissue dehydration and altered neuromuscular function. The central nervous system increases muscle tone due to a perceived need for protection. An increase in muscle tone causes the body to deposit more collagen around the myofascia, which can further increase muscle tightness. Understanding the origin of the tightness will determine the treatment method needed.

Stretching vs Foam Rolling

Depending on whether you have tightness through a heightened neuromuscular facilitation or through build of adhesions around the myofascia will determine whether stretching or foam rolling is necessary.

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