Home Exercises

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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Injuries In Sport

Written by Matthew Craig, Exercise Physiologist at Blacktown. Article from June 2018

Injuries In Sport: Just another aspect, or is it avoidable?

injuries in sport

Injuries in sport. A topic that definitely hits a little too close to home. Every day I sit down with new clients for initial consultations and one of the most common things I hear (especially in people under 50) is ‘I have a bit of knee and ankle pain….but you know, that’s netball’. Too often we get drawn into the idea that injuries in sport are normal, a trap I personally fell in to.

All the time you see your favourite professional athletes get plagued by the ‘injury bug’ and we just write it off as part of the job.

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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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Reducing The Impact Of Prolonged Sitting

Written by Gabriel Pisanu, Exercise Physiologist at Croydon Park. Article from May 2018

Reducing The Negative Impact Of Prolonged Sitting

sitting posture

Many of our clients have presented us with the typical upper crossed syndrome postural issues. This is characterised by a forward head lean, internally rotated shoulders, a rounded upper back and an excessive arch in the lower back. The most common instigator of this posture type is prolonged sitting! Unfortunately, this is a characteristic of many jobs. 

This postural problem not only looks terrible, but it can also have significant detrimental effects on your health for a number of reasons.

  • It can lead to a wide range of physical injuries due to muscular imbalances on one side of a joint compared to the other.
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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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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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