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Web: www.riseley.com.au Email: mail@riseley.com.au Phone: 1300 747 353 |
| Exercise Progressions | Issue: 30-May-11 |
Nothing contributes more to health than exercise. Exercise is attributed to preventing cancer, high blood pressure, heart disease, diabetes and stress. Exercise also aids in the strengthening of bone density, joint mobility and the prevention of surgery.
Not all exercise is the same and new knowledge is turning some old beliefs on their heads.
In This Issue:
Those who think they have no time for bodily exercise will sooner or later have to find time for illness - Edward Stanley
| Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body and is used to improve health and maintain fitness. Where exercise is primarily quantity based - more weight, more repetitions, more speed - exercise rehabilitation is more about retraining the body and brain to establish better quality of movement. Quality of movement is important for efficiency, aesthetics and fewer injuries.
Exercise is a not a substitute for exercise rehabilitation. Mindless repetition turns the body into a machine instead of the beautiful, living organism that it is. Exercise rehabilitation requires learning how to move well, so key teaching strategies are required to ensure the best learning possible. Research conducted by physiotherapists is showing the best way to learn how to move well. For example, correct posture during the exercise facilitates activation of the stabilising muscles. Focussing on sensations experienced during the movement enhances the learning process so the correct movement can be repeated. Breathing normally is essential to allow the core to be dynamic and to take pressure off the pelvic floor. Pre-activating target muscle groups helps bring them into action at the right time. Variation is essential as life is rarely consistent. People need to have a range of movement strategies to cope with the variety of life. Physiotherapists use these strategies and more to design and implement the best exercise rehabilitation programs for their clients. For more information on the advantages of exercise rehabilitation our free white paper is available for immediate download. Click here for more info.. |
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For many years athletes have dutifully stretched before exercise on the understanding that they would:
Gains in flexibility from stretching have been shown not to be due to changes in muscle length, which seems to be genetically pre-determined, but simply due to improvements to the individual’s stretch tolerance. The relationship between flexibility and the risk of injury has also been shown to be weak. Reduced injury rates, after stretching, of only 2 - 5% have been reported, whilst in some reports stretching was shown to produce a fatigue-type state that increased the likelihood of injury. Overwhelming research concludes that pre-exercise stretching, especially for those who do not use short bursts of muscular activity, such as middle or long distance runners, may result in a reduction in performance of up to 5%. However, small gains(fractions of a second) may be achieved by athletes who use short bursts of energy, such as sprinters. Most importantly the research shows that stretching does not reduce post-exercise muscle soreness or DOMS. So, it would seem that stretching does not provide any significant benefits to the athlete and that they may make better use their time warming up and training. |
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| If you say you can't find time to exercise, you aren't alone. Even Olympic athletes struggle sometimes to find enough time to train for their sports. Balancing exercise with work, family and social commitments can be challenging and often results in the exercise times being missed.
Special time does not need to be created when exercise can be incorporated into your daily life. Check out the ideas below to do more with the time you have:
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Ingredients
250g mixed fruit 450mls can apricot nectar 2 cups SR flour Method Soak fruit in the apricot nectar for 1 hour. Add sifted flour and mix thoroughly. Add to a greased and lined tin and cook for 30-35 minutes at 180°. Note: Nuts may be added to fruit mixture for a different texture and taste. |
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Lisa Amin has returned from Maternity Leave. Lisa is available Wednesday mornings, seeing clients for Private or Semi Private Pilates sessions.
Glenn Ruscoe, Specialist Musculoskeletal Physiotherapist, is departing on a three week world tour in June. First stop is Melbourne where Glenn has some business in his capacity as the Chairman of the Physiotherapy Board of Australia(AHPRA). Then off to three cities in Brazil, where he will be teaching acupuncture to local physiotherapists. Finally Glenn is flying to the Netherlands for the World Conference of Physical Therapy where he will be presenting a paper to the international delegates. Whilst Glenn is away he will be ably covered by Richard Christianson.
Glenn Ruscoe, Specialist Musculoskeletal Physiotherapist, is departing on a three week world tour in June. First stop is Melbourne where Glenn has some business in his capacity as the Chairman of the Physiotherapy Board of Australia(AHPRA). Then off to three cities in Brazil, where he will be teaching acupuncture to local physiotherapists. Finally Glenn is flying to the Netherlands for the World Conference of Physical Therapy where he will be presenting a paper to the international delegates. Whilst Glenn is away he will be ably covered by Richard Christianson.
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