Author: Exercise Right

Getting into a routine with exercise can be tough (trust us, we know). Setting yourself a challenge, like signing up for a fun run or committing to climbing a mountain, is a great way to get motivated and keep you on track. We sat down with Accredited Exercise Scientist, Nardine Presland, to get her tips on how to set yourself a fitness challenge (and succeed!). Why is it a good idea to set yourself a challenge? A fitness challenge not only provide a reason to improve, but can also demonstrate what the body is capable of. Whatever the size of the challenge,...

Do you run? Do you try to run regularly and feel great when you do? But do you experience shin pain down your legs which stops you from running? This is commonly known as shin splints or more clinically as Medial Tibial Stress Syndrome (MTSS) and effects runners world over. The good news is that there is a way to keep on running, to get fitter and even run further without any shin pain! Shin splints don't have to stop you running and you can even run further shin-pain free! Think back to how you feel after you have completed a successful run....

Attention soccer players, coaches and trainers. Are you or your athletes at risk of an ACL injury? In this 3 part series, I will discuss the Anterior Cruciate Ligament (ACL) and it’s relation to soccer performance.   The ACL is one of the most common yet highly PREVENTABLE knee ligament injuries that occurs in soccer. I will cover the following topics: ACL background information and injury statistics in soccer Common ACL injury mechanism in soccer Specific athletic screening / testing protocol for the ACL you can and SHOULD use in soccer ACL injury prevention exercises to add into your gym routine and soccer...

The benefits of strength training have been well documented over recent years. Most elite athletes are aware of the benefits for general health and sports performance. Many recreational and competitive athletes endeavor to include it in their regular training programs but with busy lives, full training weeks, work, study and family commitments it's often the first thing to be left out when they become tired and stressed! A recently published article is instrumental in highlighting the importance of strength development in sports performance. The article 'The importance of muscular strength in athletic performance' concludes that higher levels of strength lead to improved performance in...

Strength training is an important and beneficial type of activity that should be undertaken at nearly every stage of our lifespan.   A lot of the time when people think of “strength” or “resistance” training they associate it with either images of big bulky, Arnold Schwarzenegger look-a-likes or elite athletes. However, this is not always the case. With inactivity comes muscle deterioration and weakening. This same process also occurs as we get older, a process referred to as sarcopenia which is age related decline of muscle tissue. Once we reach approximately thirty years of age muscle tissue and bone mineral density begin to...

What is heart disease? Also known as Cardiovascular Disease or Coronary Artery Disease, heart disease refers to the build up of plaque within the walls of the arteries supplying blood to your heart. This build up can begin from a young age; however, generally manifests as a concern later in life. What happens when I have a large blockage? Usually when you’re resting you will not notice anything different. This is because enough blood is flowing passed the blockage and providing oxygen to the heart muscle. When you are exercising your heart is pumping faster. It therefore needs more oxygen to continue to...

Occasional anxiety is a normal part of life. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision. But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, school work, and relationships. People with generalised anxiety disorder display excessive anxiety or worry for months and face several anxiety related symptoms, which include: Restlessness or feeling wound-up or on edge Being easily fatigued ...

Whether you are an elite athlete, weekend warrior or someone who does almost no exercise (naughty!) - a good night’s sleep should be held as a high priority for maintaining quality performance and/or good health.   The following article will briefly discuss the physiology and benefits of sleep, as well as list some effective strategies for falling into a deep slumber.   The physiology of sleep There are two types of sleep: Non-rapid eye movement (NREM) Rapid eye movement (REM)   NREM sleep begins as light sleep and gradually deepens. Each sleep cycle is closed out with a period of REM sleep, where activity is high, and...

Polycystic ovary syndrome (PCOS) affects between 12-18% of women, it is a reproductive age endocrine disease characterized by insulin resistance, low-grade inflammatory status and chronic anovulation. So what does the research say about PCOS, exercise and weight loss? To be honest - there isn’t much research into the specific kind of exercise that is beneficial for PCOS. Exercise specific interventions in PCOS studies are limited and therefore they gain more insights into the mechanisms of exercise action and the impact of exercise on PCOS. One particular article found resistance exercises decreased abdominal obesity not only will this be effective in improving insulin...

Question: “I want to bulk up, how do I do this?”   This is a common question in the fitness industry, especially from young men and adolescents. A common answer to this question goes something like this: “Lift heavy weights to failure every set in the gym, take pre workout so you have energy to do more in the gym, and have a protein shake immediately after the session otherwise you will lose gains!” Unfortunately this advice is misinformed and gives a ‘one-size fits all’ approach. Body composition is specific to the individual, and everyone responds differently to an exercise or protein ingestion stimulus....