- Chronic stiffness and pain
- Lack of mobility and strength in varied positions
- Lack of heart rate variability – HR stays high, won’t go up, or takes longer to recover!
- Unable to get down to the ground and up again with ease
- Coordination and balance challenges
- Are you struggling with complex movement sequences?
There are 3 or 4 aspects of “Being Fit” that we may focus on with you at Personal Best:
- Improving your cardiovascular/aerobic fitness/ huff and puff.
- Help you increase your range of motion or flexibility.
- Improve your strength.
When getting started at Personal Best your personal trainer will direct you to the appropriate zone for you, taking into consideration the following:
- Your health
- If you have done vigorous exercise recently
- Any aches and pains that you may have
- And what goals you have
- If it is hypertrophy that you are after then 4 reps at 90% of your maximum load to 10 reps at 75% of your maximum load is required. Hypertrophy is a term for the growth and increase of the size of muscle cells.
- If muscular endurance is what you are after approximately 15 to 20 reps at 70% is required. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Some of the activities that require muscular endurance are, sustained walking or running, cycling, swimming, circuit training, aerobics and of course resistance training.
Thank you for being a part of our journey as we continue to help you look, feel and function better.
In my , I wrote about the importance of exercise and exercise variability on mental health. I’m going to expand on this topic in regards to what is happening in the brain and the tissue and how that can be incorporated into exercise.
Regular physical activity plays a crucial role in health maintenance and disease prevention. However there is an increasing occurrence of excessive exercise among certain population groups, which have adverse effects on both physical and mental health. I want to set a framework to help you find balance and question your perspective about what exercise is for you and how you approach it.
I believe, all too often in our society we approach exercise as something we have to do often because we want to lose weight or use it as a mechanism to keep on top of our mental health. Both of these reasons are perfectly valid and effective forms to achieve such outcomes, however I want to prompt you to think about why it is you exercise and whether what you are doing is enjoyable.
In my previous article I wrote about the Default Mode Network (DNM) and how it is active when a person is focused internally, e.g. Ruminating, and is less active when focused on attention-demanding tasks. Previously I wrote that a hyperactive DMN is associated with mental health issues such as obsessive behaviour, anxiety and depression. I explained how a hyperactive DMN results in less neural patterning, meaning we continue to strengthen the same neural networks, therefore have the same thought processes, increasing our anxious thoughts.
When relating this to exercise, one of my favourite sayings is ‘create more movement options’. What does this mean? Simple.
Move more, move different and move more often .
It doesn’t matter HOW you move, as long as you are spending time doing different exercises, reaching in different planes of motion and getting your heart rate UP and DOWN in different increments regularly. Any exercise is good exercise, however if relating this to our brain activity, we want to be able to keep exercise enjoyable and variable in order to thrive rather than survive in everyday life.
Having spent a lot of time working with cyclists, I always think they’re the quintessential example of what we’re talking about here. Cyclists are by nature pretty obsessive people! They often have what we term ‘type-A’ personalities, i.e. they’re ambitious, rigidly organised and status conscious. They’re your classic ‘high achievers’. Cyclists spend a lot of time in the same position, often a lot of time in a similar heart rate zone and, are quite often in high achieving occupations.
Which comes first, the obsessive behaviour or the rigid exercise routine? It’s a chicken or egg situation. Someone with a type-A personality is likely to be more attracted to endurance sports, e.g. cycling, running etc, because being driven in this sport is what allows them to excel at it, however too much of this type of activity, ie. low neural patterning, will also result in a hyperactive DMN.
There is nothing ‘wrong’ with cycling itself (I spend a lot of time riding bikes myself), however for people who spend a lot of time doing one thing, even sitting at a desk, should consider creating more movement patterns.
This is where at Personal Best Fitness we see the benefit of implementing tools such as ViPRs in your exercise routine. ViPRs bridge the gap between movement and strength. By shifting weight, rather than lifting it against gravity, engaging your muscles with variable stimuli. They allow us to adapt to new movement patterns by stretching and loading as you move, resulting in a lean, long and strong system.
“Any exercise is good exercise, as long as what you are doing resembles what you ‘think’ you are doing.”
Written by Senior personal trainer, Sofia Tsamassiros
Some years later she updated her skills to include spin and kick boxing. However her true love is teaching step classes. Larnie has been in Hobart now for 10+ years and at Personal Best for over 6 years. After 3 decades in the fitness industry, Larnie still has the same passion and love for teaching classes.
“ I just love the enthusiasm of those who come to my classes and also the social contact that brightens all of our days”.
Lifting weights both pin loaded and free weights is Larnie’s favourite form of exercise for herself. Away from fitness Larnie enjoys all things Thai and to relax she enjoys horse riding, a good movie and a Kahlua on ice. Larnie favourite quote is;
“time waits for no man and neither do I”.
Here are tips to help you ‘maintain your gains’ during the month of December.
1. Stay ActiveStaying Active over the silly season is a great way to stay on top of your goals. Your body doesn’t know what time of year it is, so keep exercising, you will be happier and healthier for it.
2. Keep HydratedIn between the Christmas cheer make a deliberate attempt to drink water.Not only will this help to keep you hydrated but increase your ability to get the most out of your muscles during the next workout you do.
3. EnjoyAllow yourself to enjoy your Christmas lunch and or dinner. This shouldn’t be a stressful time for you if you are focused on weight loss. Enjoy your food on Christmas Day, just don’t continue on the ‘merriness’ of it for days afterwards.
4. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.”– Lao Tzu.Think for a moment about the things you domake time for… your health and quality of life can be scheduled in somewhere.
5. Short Term GoalsSet yourself some. Make them SMART – Specific, Measurable, Achievable, Relevant and Timely.
6. Plan AheadIf you are travelling during the festive season, eat something before you go to avoid stopping for fast food. Take a bottle of water in the car with you so you can hydrate as you go.
7. Set Realistic PlansMake time for yourself. Cramping too much in can stress and drain you.
8. Suggest Healthy alternatives as giftsIf someone asks you what they can buy you for Christmas, why not suggest a walk along the beach instead, a swim at the pool.
9. This is OKIf you receive that box of chocolates, re-gift them…this is ok…or share them with your visitors.
10. Be MindfulEating for the sake of eating is something we do often. Especially in times of celebration. Be mindful of the amount of food you are eating and when you are eating it. Ask yourself . . . am I hungry?
11. Book a Personal training sessionWhether it be for a program up date to start the New Year or to ensure you do some exercise in the break. It is a great way to stay strong.
12. “The best thing about time is that it comes one day at a time’ – Abraham LincolnWe can achieve the most amazing goals if we take things a step at a time. Fran Sullivan Master Personal Trainer
“What’s in the mind is in the body and what’s in the body is in the mind.”Have you ever caught yourself suddenly gasping for air or getting out of breath quickly? In a society filled with stressors, we believe we all too often get stuck in a “fight or flight” state, resulting in poor health, such as sickness or injury and fatigue, both physical and mental. We use a system based approach termed ‘Be-Activated’ to help the body fire in the correct sequence. This helps to reduce the highly alert state of living into a more relaxed state, thereby allowing us to handle and overcome our stressors more efficiently and effectively. Be-Activated can help you interrupt these stress evoked patterns and find a state of balance. We can help you identify and more easily manage stress, resulting in increased productivity. What is Be-Activated? Based on the concepts of muscle activation and sequencing in movement, ‘Be Activated’ is a powerful yet simple hands-on system developed by physiotherapist and kinesiologist, Douglas Heel. Be Activated is the science and art of getting your body to work the way it is meant to, and in doing so allowing it to break free from pain and dysfunction. From here your body can move into higher states of performance on all levels allowing you to not only move, function and feel better but also giving rise to massive shifts in strength, speed and flexibility. Why have an Activation? Whether you are in pain or want to feel, function and move better, activation will help you get there. Our body’s ability to overcome the stresses and pressures of life can result in reduced movement and exercise, putting us at risk. Through systematic manual therapy, activation techniques are simple to teach and offer unique, powerful tools for control over your own health. Who would benefit from Activation? Everyone. Whether for athlete performance or stress relief, activation can help you find centre. Postural muscles of the body are all slow twitch muscle fibres as they need to hold up the body for sustained periods of time with minimal movement. Slow twitch muscle fibres are oxygen dependent, which means they require oxygen to operate effectively. If we are not breathing correctly and therefore not getting enough oxygen to the muscles, they cannot function correctly to support our body’s continuous fight against gravity. This means that if we can influence our breathing we can influence our ability to maintain good posture. How is Activation different from massage? Where massage is looking at muscle tightness, activation is a systematic system designed to prioritise the two necessities for survival; to breath and to move. Without both, we will die. Our body finds ways to meet those priorities and is willing to sacrifice anything in order to do this. That is when we see dysfunction and/or pain. How often should you be Activated? Everyone is different. The idea of activation is to teach your body new (correct) patterns of movement – essentially creating new habits. You may have significant gain and hold this pattern effortlessly, or you will need more intervention and reminding. This is why we also teach you to activate on yourself, to take control of your own health and maintain the new patterns of movement we have taught the body. Written by Sofia Tsamassiros – Movement Specialist and Personal Trainer