Reducing Muscle Soreness

February 7, 2019

Pre-workout

·   Hydration during exercise your body loses some of its water content as it sweats, this can lead to dehydration. Dehydration slows the process of muscle growth as the bodies nutrients levels are lower, therefore increasing the severity of muscle soreness post workout

W
Warming up: ensuring your body is properly prepared and warm reduces the chance and severity of muscle soreness. Dynamic stretches (ie: knee lifts, squats, lunges etc) increases blood flow to the muscles, delivering more oxygen to the cells and making the muscle overall more supple and ready for exercise. So hop on a bike for an extra 5 minutes before the class or perform some extra dynamic stretches as listed above.

Post-workout

  • ·        Cool down: by cooling down it allows a gradual decrease in heart rate, breathing and body temperature. 30 second static stretches are optimal for allowing muscles to return to their prime length-tension relationship; preventing tightness and soreness in muscle groups as well as reducing the chance of future injury.
  • ·        Active recovery: light exercise such as jogging or swimming increases blood flow to the muscles which helps reduce muscle pains. By boosting circulation it increases the cells nutrients levels allowing for more effective protein synthesis, this enables muscle growth and recovery. In combination with hydration this is one of the most effective ways to reduce sore muscles.
  • ·        Stretching/foam rolling: These activities work to ease muscle and joint pain by increasing circulation and lengthening muscles. This also helps to shorten your recovery time. (try a release class)


  • ·        Most importantly keep moving the more you sit when you have sore muscles post exercise the more stiff and painful those muscles will become. Gentle walking, Circuit or Balance classes  and swimming are ideal to help loosen up.
  • Try some magnesium. Rub oil or cream into muscles or have a bath with Magnesium salts. The magnesium is absorbed through your skin and helps release tight aching muscles.

 

How are your New Year’s resolutions going?

January 5, 2019


If your plans for a new you have started to go off the rails already, you’re not alone. While up to 90 per cent of Australians welcome the new year with resolutions — whether it’s to lose weight, drink less, eat better or take up a new hobby — 
just 8 per cent of us actually stick to them.

Towards the end of January, the overwhelming majority of us have either abandoned our New Year’s Eve promises, or are in the process of doing so.  

When it comes to goal-setting, the brain is the...


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12 Tips to stay fit for Christmas..

December 13, 2018




Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra kgs. Based on studies, most people tend to gain additional weight during the holiday season. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough ...


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Why do human bodies respond differently to the same training or treatment?

November 18, 2018

The human body is a complex and wonderful structure.

The unusual part for us to understand is that  certain treatments or training protocols that work well with one individual, but will not  achieve the desired result with another. The easy response to this outcome is to think we are not committing to the program, not following  instructions. The harder response is to try to understand how the two systems or bodies differed.

Human Bodies can respond quite differently to the same training or...


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Strength Training

November 12, 2018

 It is important in building lean muscle to help your body perform and look better.


Lifting weights is also a metabolism booster by building lean muscle you will burn more calories and add definition to your body.  The right strength training plan can prevent injury by improving your posture, building core strength, and helping with joint alignment.

Here is what you need to know regarding reps and load, if you are just starting to lift weights or have plateaued and want to start seeing more...


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Squash the benefits

July 22, 2018


Squash
is a fast-moving sport and is an excellent cardiovascular workout. It is a game that can be played at any age and is easy to learn. There are many modified game types and various equipment can be used to suit every size and skill level, enabling squash to played as either a leisure or competitive sport. Squash has even been recognized as the number one health and fitness sport.

Devlops agility – Leaping, spinning, stopping, bending, jumping, sprinting and running are just some of th...


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How to Overcome Obstacles and Make Permanent Changes in Your Life

July 2, 2018


Many people think that what you need is willpower, but nothing could be further from the truth. If you want to make any permanent change in your life, willpower won’t get you there.

Whether you want to get healthier, stop using social media so much, improve your relationships, lose weight, get fitter, be happier, write a book, — willpower won’t help you with any of these things.

If you’re required to exert willpower to do something, there is an obvious internal conflict. You w...


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Have you considered the benefits of cold-weather training??

June 21, 2018



Before you start to make excuses because of the cold and plan to pull over the blankets at 5.50am, you should consider the potential benefits of cold-weather training.

Aside from helping to ease the potential winter weight gain, exercising outdoors in colder weather has numerous health benefits. The average winter weight gain ranges from 2-10 kgs.

 

While many avoid the cold,  winter workouts are a great way to increase fitness.  If outside or even getting in and out at gym, the fresh air ...


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Snuggle in? or get out and get moving?

May 23, 2018



Winter Woe: Your body's chemical switch has flipped to storing more fat.

Get your motor running. University of Colorado researchers discovered that their production of ATLPL, a chemical that promotes fat storage, almost doubled during the winter and dropped during the summer. But you're not doomed to don fat pants all season, scientists say. Exercise may increase SMLPL, the muscle enzyme that promotes the burning of fat, to offset the sneaky winter gains and promote effects of ATLPL. "We found...


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Dehydration

April 15, 2018

Did you know that the human body is comprised of almost 70% water and more than 70% of the population is Dehydrated?

 

Here Are Some Signs Of Dehydration:

  • If you are thirsty, you are ALREADY dehydrated

  • Dry chapped lips

  • Foggy brain, headache, dizzy and lethargic

  • Muscle cramps anywhere in the body

  • Feelings of hunger (mistaken for thirst)

  • Cloudy and dark urine

  • Constipation

  • Achy joints

  • Moodiness

Here Are Some Benefits Of Being Hydrated:

  • Increases metabolism - metabolism can slow d...

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