Training Tips

Having spent time across multiple sports including boxing, rugby, weightlifting, powerlifting, and other endurance based sports, the greatest aspect to concentrate on is - “in this sport, where should the optimal expression of power be positioned on the force-velocity curve?”   I like to utilise the method of post-activation potentiation (PAP).   What is this? It is a short-term improvement in performance (power exercise) following a conditioning activity (strength exercise). This short-term improvement is thought to be related to an increased potentiation of motor units following a high motor unit activity in the muscle. An example of this is an improvement in counter movement...

When it comes to exercising, you really don’t need much more than a good sports bra (for the girls) and a healthy dose of motivation to get started! If you're looking for some motivation, look no further! We've put together some simple ways to exercise gym free, without needing any to buy any equipment. Use Your body Your body is THE best piece of workout equipment you could possibly need! Without even leaving your house, or needing any other fancy equipment, you can train practically every muscle group in your body effectively. As with any exercise, it is still important to ensure you're doing exercises...

These post-workout pangs are a matter of physiology; exercise initially suppresses our appetite but throughout the day hunger hormones can surge making you want to eat.   Simultaneously, the body's satiety hormones — the ones that signal that you're full — may decrease.  The really unfair part is that the desire to eat more after exercising hits women harder than men.  But we can do something about it. In a new collaboration with Dietitians Association Australia, Eat Right provides expert nutrition and diet advice on a range of niche’ exercise, and health condition topics.   1. Work out right before a meal By exercising right before...

It shouldn’t cost a fortune to get fit. Check out our top tips to exercise on a budget (without having to give-up your smashed avo).   A lot of people associate exercise with having to have expensive equipment or having a gym membership, but this is just not true. There are so many ways you can work up a sweat, without bench-pressing away your home owning dreams.   Five Ways To Keep Fit on a Budget   1. Make sure of household equipment Yup, around the house is a gold mine of exercise equipment, you just need to look and have a sense of imagination. Accredited Exercise Physiologist Carly Ryan explains...

Accredited Exercise Physiologist, Kitty Chao, sets the record straight on an underutilized rehabilitation practice.   *Please note, it is always important to consult an appropriate professional before engaging in any exercise, should you have a recent injury or illness. In my opinion, the deadlift is the most underutilized exercise in rehabilitation. Perhaps this movement is intimidating for you? Perhaps this movement replicates how you injured your lower back ? Perhaps you're worried that you will injure your lower back? Or perhaps your rehabilitation professional told you to stay away from this sort of movement? But did you know that the ‘deadlift’ itself is one of the most primal and frequently performed movements within...

Perhaps you're afraid lifting weights will make you look bulky. Maybe you're hung up on the fact that you 'only need cardio' to lose weight? Or you just don't think you have enough time for strength?   The benefits of strength training for women are immense. For example, women more than men, need to meet the essential strain for bone remodeling which is required for the reduction of osteoporosis. Unfortunately however there are several long standing myths and misconceptions that mean many women overlook strength training as a part of their regular exercise regime. Accredited Exercise Physiologist, Kitty Chao, sets out to bust some of the...

One training component is often forgotten about, especially amongst the elderly population. That component is of course progressive overload - the most important variable to continue to make adaptations to ones training program.   When trying to prescribe or participate in the most effective training program, the goal is to manipulate the training variables (frequency, intensity, volume, rest period, tempo, and exercise selection) to create the most optimal adaptations for the individuals goals. When done correctly, the individual is almost guaranteed to get results leading them closer to their goal. However, one component is often forgotten about, especially amongst the elderly population. That...

What is "the core"? What does it do? And why do I need to train it? Accredited Exercise Physiologist, Jamie Barnes, sheds light on the structure, function, and correct training of the body’s core structures in his latest Exercise Right article.   People often believe that to have a strong core means to focus on the abdominals, and that strengthening the core involves traditional exercises such as the sit-up. However, this method of training can not only be detrimental to your core strength, but also increase your risk of injury.   What is my “core”? A common misconception is that your core includes simply your abdominals...

Make these three small changes for big new gains.   We all remember that time in our lifting career when we were adding kilos to all of our lifts nearly every session if not every week. Unfortunately, this doesn't last forever and slowly those gains become less and less substantial. The more "trained" we become the harder it is to see progress. It can get frustrating as we continue to put in massive amounts of efforts for minimal return. That frustration often leads to poor adherence and ill-discipline when it comes to programming. By that I mean, we don't see progress in things so...

HIIT Training or “High Intensity Interval Training” is all the hype at the moment and is easily among the top fitness trends for 2015-2016. Have you ever wondered why it is so effective at helping you reach your goals, whether that be weight loss or increasing your cardiovascular fitness?   High Intensity Interval Training (HIIT) is a training technique that has you push yourself in an all-out effort followed by a short and sometime active recovery, which is then repeated for multiple intervals. This style of training puts a large stress on your cardiovascular system and increases your body’s need for oxygen during...