Author: Exercise Right

Every time we exercise, the body undergoes change to adapt to the stress that we place on it. The by-product of these adaptations can include muscle soreness and fatigue, reduced muscle strength and power, all of which can impair athletic performance in the hours and days following. Recovery modalities allow us to accelerate the process, and return to training or competition feeling fresh and ready for the next training session or competition. The following strategies can be used to assist recovery following training or competition:   Compression garments These work through applying pressure to the areas of the body in which they cover. It...

How do you warm up before training? Do you roll out of bed before dawn and run out the door; or do you spend all day in the office then drive to the gym and begin a class? Warming up effectively before training is important to allow you body time to function correctly and perform at your best. The benefits can be both physiological and psychological, including; Improves body temperature, circulation, heart rate and respiration Allows the body the ability to move efficiently Prepares the body for higher intensity exercise Mentally prepares the athlete for an effective training session Reduces the risk of...

Men’s health in the 21st century seems to be promoted as having the latest gadgets (for fitness of course!), updating your online status, getting in shape for summer, buying the top 10 vanity products and having a diet full of “superfoods”. Trying to keep up with the demands of society and ourselves can be overwhelming and our mental and physical health can suffer. We recommend taking a step sideways, not back… and think about your current self. How is your physical health? Not in terms of bulging muscles or how long you can run, but in terms of body fat, aches...

What is Post-traumatic Stress Disorder? Post-traumatic stress disorder (PTSD) can occur following exposure to potentially life-threatening or traumatic event. This can include events such as motor vehicle accidents, assault, or experiencing the atrocities of war and combat. Being survivors of these events can cause elevated levels of continual stress that has negative effects on the body. PTSD can cause overwhelming sense of guilt and create negative thought patterns, including replaying the traumatic scenes in the mind of people with PTSD and being on high alert a lot of the time, so that the body is continually in a state of ‘fight...

If you're usually a morning person, who wakes up when the sun comes up and exercises first thing - the onset of winter can give your motivation a real knock.   The darker, colder mornings, make it so tempting to hit that snooze button, and for a lot of people the struggle to get out of bed, especially to exercise, in winter - is real. Those that live in colder climates will often talk about their 'winter bodies’ as often we eat more, sleep more and exercise less during the colder months.  We know that exercise increases our endorphin's, improves muscle mass, decreases...

Staying physically active is the single most important thing we can do to stay well and independent- (NSW Health, 2013).   As people age, exercise may become daunting, especially post joint replacement or after years of sedentary behaviour. People may not know the safest way to start with a routine, they may be weary of their balance deteriorating and they may be living with chronic pain. Balance exercises are paramount for all individuals; but become increasingly important to reduce the risk of falls in the elderly.   Every year 1 in 3 people over the age of 65 will have a fall Falls are...

Training the neck is a very underutilized aspect of training and is lacking in most programming. For anyone involved in contact and collision sports, such as boxing and football, training the neck should be an integral part of their training programs. For many sports neck strength should be strong in all directions such as martial arts, football and hockey. For example in boxing when someone is copping a left hook to the nose we need eccentric neck flexion strength to absorb the neck extension forces. Training the neck for strength and stability can help prevent injuries.   A thick strong neck is vital for...

There are a lot of myths and misconceptions placed around strength training. This may be a result of your stereotypical gym junkie throwing weights around in the gym or the many unfounded reasons why a lot of women and elderly people shy away from lifting weights. This article will share with you some of the benefits of strength training and why it should be a part of everyone’s regular routine.   Firstly strength training does not have to be Olympic lifting, powerlifting or Crossfit type sessions; all great forms of training if done correctly and relevant to your individual goals, but strength training...

Does the number on your body weight scale really matter? In regard to overall health, body weight is not nearly as important as the composition of that weight. Rather than tracking body weight maybe we should be more aware of our body composition. Stepping on a body weight scale simply tells us the combined weight of all our body’s tissues. That weight may fluctuate throughout the day depending on the time of day, hydration status or what we are wearing. In contrast, body composition reveals the relative proportions of fat and lean mass in the body. Fat mass consist of two...

With the RSPCA holding it's annual Million Paws Walk on 21st May 2017, we thought we'd highlight the reasons why your dog makes just the pawfect exercise partner for both your physical and mental health!   They get you outside There's an abundance of research to suggest that exercising outdoors reduces feelings of stress and improves mood. Fresh air and sunshine perk you up; the dose of Vitamin D from sun exposure helps fight mental conditions such as anxiety and depression, and is also great for bone health, and the fresh air releases the serotonin, the feel good brain chemical, making you feel perkier than...