Exercise Techniques

BEYOND THE SCALES

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Often when people start out on their weight loss journey they fixate on the number on the scale. Decreasing that number is often important, however, what many people are unaware of are the other changes happening with your body that some scales just can’t measure. 

Changing body composition

When we start exercising, there are a lot of changes that occur within our bodies. With exercise, our bodies lose weight and gain muscle, however, this fat loss may not always be visible on the scales. On top of this, exercise reduces the amount of visceral fat (fat around our vital organs, of which you cannot track on your normal scales.

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Delayed Onset Muscle Soreness – What is DOMS?

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What is delayed onset muscle soreness or DOMS? This is something I often have to explain to clients during their first few sessions as it can be a very normal part of starting a structured exercise program. DOMS is the muscle pain associated after exercising, usually between 24-72 hours post exercise. It is the result of micro-tears within the muscles, usually from performing strenuous activity.

reasons you can experience DOMS

Whether you are starting a new exercise program or have been exercising regularly for a while, a few reasons you can experience DOMS are:

  • Increasing repetitions or weight on exercises
  • Exercising more frequently
  • Exercising less frequently e.g.
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Exercise: The Real Fountain of Youth

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Ageing is the progressive decline of metabolic and physiological functions ultimately leading to the loss of function and increased risk of developing diseases. Some changes begin as early as 30- 35 years of age and can include loss of bone mineral density, increased stiffness of blood vessels, decreased muscle mass and declines in cognitive function. The biological features of ageing vary considerably among individuals due to a multitude of genetic and environmental factors. Although aging is inevitable, if there was one thing that even comes close to a real-life fountain of youth, it would be exercise. So how does exercise help keep you young?

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Understanding and Managing Muscle Spasticity in Neurological Disorders

– Cormac Collins, Exercise Physiologist at Optimum Health Solutions Tasmania 

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Muscle spasticity (or excessive tone, spasm or clonus), is characterised by excessively tense muscles or muscles that spasm or move without us trying to move them. It is commonly associated with neurological disorders such as multiple sclerosis, stroke or spinal cord injury. This can have an adverse effect on the lives of people who experience it. Its effects can include discomfort, restrictions in joint motion and mobility, restricted gait, difficulty transferring from a wheelchair, muscle contractures (stiffening of the muscles), or uncomfortable/embarrassing joint movements in everyday life. Many of our NDIS clients may experience some of these issues.

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Our State of Mind: Exercise & Depression

STATE OF MIND

Whether or not you have been diagnosed with depression, this article is for you. Wondering why is that? Well, that’s because we all experience periods of low self-esteem/ belief, loneliness, low motivation and mood which impact on our state of mind over a shorter or more prolonged period of time. For that reason, we should all know why it is that we should exercise. For those who have been clinically diagnosed with depression, there have been other interventions, one of them being medications (antidepressants), implemented which have side effects if used for a prolonged period of time. These side effects include nausea, fatigue and weight gain through increased appetite which highlights the importance of lifestyle modifications with the aim to increase the overall sense of health and wellbeing while helping to manage the side-effects of pharmacological interventions.

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How Can Exercise Impact My Life With Breast Cancer

– By Demi Ljilja, Exercise Physiologist at Optimum Health Solutions Campbelltown

breast cancer

Breast cancer is the most common cancer affecting women in Australia with an average of 48 people diagnosed every day. Despite the increasing number of cases diagnosed, the number of deaths is decreasing with over 90% five-year survival rate. The breast cancer is characterised by the abnormal and uncontrollable growth of cells in the lining of breast lobules or ducts even when the stimuli that initiated the growth has been removed.

What puts you at greater risk of developing breast cancer?

Risk factors include family history, previous diagnosis of ductal carcinoma in situ or cancer, long term hormone replacement therapy, age, gender, physical inactivity and poor diet, alcohol consumption and smoking.

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The Benefits of Exercise for Endometriosis

– By Jessica Reyes, Exercise Physiologist at Optimum Health Solutions Tasmania 

WOMEN'S HEALTH

Endometriosis is a chronic condition in which the endometrial tissue, which normally grows inside the uterus, grows outside of the uterus. This tissue continues to act as endometrial tissue; it thickens, breaks down and bleeds with each menstrual cycle. These can be found on the bowel, fallopian tubes, intensities as well as the ovaries. This is a debilitating condition that has an effect on the physical, mental, financial and emotional well-being of those affected.

In Australia 1 in 10 women have endometriosis, and it has been found to affect over 830,000 women Australia wide.

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Physical Activity vs. Exercise

– By Adrian Choy, Exercise Physiologist at Optimum Health Solutions Blacktown

physical activity

I meet a lot of people that believe they do enough throughout the week when it comes to physical fitness and their body. Examples from gardening, to walking instead of transport, lifting boxes and pushing stock cages, labouring and moving furniture to name a few. However, is this more physical activity? Or more exercise? There is a difference and it is not feasible to use one of these over the other in terms of “doing enough” throughout the week for one’s health.

PHYSICAL ACTIVITY

Physical activity is any bodily movement as caused by skeletal muscle which results in energy expenditure.

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Helping Make Bones As Strong As Possible

BONES

Exercise is a very important component that goes into improving/maintaining an individual’s bone health. Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible, as well by reducing the risk of fractures later in life. Additionally, having strong bones is a great way to prevent/slow bone loss after menopause and can help improve an individual’s balance/coordination to help prevent the risk of falls. The correct dose of exercise can also help to speed up rehabilitation following a fracture.

What is the appropriate type?

It is misunderstood what types of exercise correctly play into improving bone health.

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Glycaemic Control: Is Home-based Exercise Effective?

– By Tom Peppiatt, Exercise Physiologist at Optimum Health Solutions Tasmania

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Type 2 Diabetes is a chronic condition which results in high glucose (sugar) levels in the blood and is due to the body not producing enough insulin or using insulin inefficiently. It is a condition which can be improved through regular exercise and diet.  

Recommended Type and Amount of Exercise

A combination of aerobic and resistance training is ideal for improving glycaemic control, but the specifics can be a bit more in depth. As a starting point, aim to perform aerobic exercise of a moderate intensity on most days of the week, totalling at least 150 minutes per week, and resistance training twice per week.

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