Training Tips

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...

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...

Are you a student? Do you know the benefits of exercise for your studies?   What do lecture halls, computer desks, food courts, and libraries have in common? That's where university students spend so much of their time in sedentary pursuits.   Although hours of studying burn mental energy, both your body and mind need physical exercise to function at their peak! Not only can exercise help with concentration and focus but also with mental health. Young people are at highest risk. Some 75% of mental health problems emerge before the age of 25. It’s possible that while you are at university you might experience...

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...