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The Art Of Exercise

Why interval training may be the best workout at any age⁉️🧓

☑️High-intensity interval training (HIIT) is not just for the young and healthy. Researchers have found that HIIT can improve health and fitness for just about everyone and has even bigger benefits for older adults.

☑️The concept of "HIIT" is pretty simple. You can do anything for 30 seconds or even a couple of minutes. And then, given a chance to catch your breath, you'll be able to do it again. During a HIIT workout, you alternate between exerting a high and low level effort of exercise.
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You will get stronger before you get bigger❗💪

☑️Increases in muscular strength from resistance training occur as a result of neural adaptations as well as hypertrophy. Increases in muscle size, on the other hand, is due to hypertrophy only

☑️From the onset of a new training program, neural adaptions occur almost immediately whereas visible increases in muscle hypertrophy is only evident from weeks 7-8

☑️Increases in muscular size (hypertrophy) is a gradual process and is only evident from about week 7/8 and, from then on, becomes the primary contributor to increases in musclular strength
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‼️The Health Effects of Obesity ‼️

People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:

☑️All-causes of death (mortality)

☑️High blood pressure (Hypertension)

☑️High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)

☑️Type 2 diabetes

☑️Coronary heart disease

☑️Stroke

☑️Gallbladder disease

☑️Osteoarthritis (a breakdown of cartilage and bone within a joint)

☑️Sleep apnea and breathing problems

☑️Many types of cancerexternal icon

☑️Low quality of life

☑️Mental illness such as clinical depression, anxiety, and other mental disorders

☑️Body pain and difficulty with physical functioning

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❗❗Aerobic 🏃‍♂️ vs Anaerobic 🏋️‍♂️❗❗

👉In general, aerobic exercise induces greater improvements in cardiorespiratory fitness and cardio-metabolic variables, whereas resistance exercise mainly effects muscular strength and has positive effects on body composition, such as muscle mass and bone density.
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Should You Ice or Heat an injury⁉️

Ice ❄️ vs Heat 🔥

👉Ice Treatment

☑️Ice treatment is most commonly used for acute injuries. If you have had a recent injury (within the last 48 hours) where swelling is a problem, you should be using ice. Ice packs can help minimize swelling around the injury, reduce bleeding into the tissues, and reduce muscle spasm and pain.

☑️Ice packs are often used after injuries like ankle sprains have occurred. Applying an ice pack early and often for the first 48 hours will help minimize swelling, and decreasing swelling around an injury will help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity to help control inflammation. Never ice a chronic injury before activity.

✖️Don’t use ice packs on the left shoulder if you have a heart condition, and don’t use ice packs around the front or side of the neck.

👉Heat Treatment

☑️Heat treatments should be used for chronic conditions to help relax and loosen tissues and to stimulate blood flow to the area. Use heat treatments for conditions such as overuse injuries before participating in activities.

✖️Do not use heat treatments after activity, and do not use heat after an acute injury. Never use heat where swelling is involved because swelling is caused by bleeding in the tissue, and heat just draws more blood to the area.

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‼️Myths About UT Chronic Pain ‼️

👉Scans are for ruling red flags out such as tumours and fractures. Degeneration, arthritis, herniations and fissures are common in those without pain, so likely not a cause of concern.

✖️Pain is not related to tissue damage. An exercise professional can guide you through different ways to move and regress/progress so you're in more control of symptoms.

✖️Bending your spine and lifting objects might be sensitive, but are a great way to gauge progress and increase strength, function and confidence.

✖️Bed rest will more than likely make your back worse. Returning to work and activities will make your back better.

✖️Use painkillers if necessary, but don't rely on them as a long-term solution.

✖️In the vast majority of cases, non-surgical management is more effective as surgery.

✖️It's common to be caught in a cycle of helplessness where it's difficult to return to activities pre-injury. Catastrophising thoughts and fear are normal human reactions to pain.

☑️Seek the help of an exercise professional to help you gain back a sense of control over your symptoms and improve long-term management.

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