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Our Blog

strength training

2/13/2018

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​This is the aspect of exercise that’s become more popular and mainstream over the last decade in particular. It used only be in the realm of bodybuilders through the 50’s, 60’s and 70’s before its benefits started to become realised both in terms of changing your body shape and the myriad of other benefits it brings with it.

Aside from ridding you of your bingo wings you can look forward to its preventative effects of diabetes, metabolic syndrome, cardiovascular disease, osteoporosis, joint and back pain along with mental health issues such as anxiety and depression.

This isn’t just for those selfie obsessed gym-goers either, there are substantial benefits in later life too. Diminished muscle function can significantly limit activity and increase the risk of falls and fractures among the elderly, so grab your granny and get to the gym.

It’s hard to give general recommendations as to frequency, intensity or duration as it differs from person to person but here's a few tips. A lot of what we see are those who have been injured in a previous venture into strength training and have neglected it because of this association.

Our advice is to get some instruction or coaching if you’re unsure of where to start. It’s of course possible to learn from youtube videos but sometimes what you think you’re doing and what you're actually doing don't tally. Start light and slow and build up over time.

Learn some compound exercises. These are exercises that require more than one joint movement, such as squats, hinges, lunge variations, pressing and rowing.

If something hurts or just doesn’t feel right then the chances are you’re technique isn’t right, stop and find an alternative or ask someone. If you’ve any questions feel free to post them in the comments.
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exercise adaptation

2/13/2018

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​Something to consider about exercise is that in order to improve any system through any modality of exercise it's important to stimulate some form of adaptation.

Our bodies are very tightly regulated when it comes to maintaining homeostasis, things like temperature, blood pressure, ph, blood sugar etc. are all closely monitored.

When you exercise you get a temporary disruption of our normal internal environment which then recovers to normal post exercise. Your body adapts to this response by getting 'fitter', such as increasing the ability for your heart to pump the blood so the next time it won't be perceived by such a stress.

This is, presumably why some people don't like exercise, it's essentially another stress on the body and must be performed to a certain 'discomfort' to elicit a response.

This doesn't mean you have to run sled pushes until it changes your religion, but nor is it likely to do much for you if you don't move out of your comfort zone to some degree.
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Exercise... how much?

2/13/2018

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​So how much exercise and of what type do you need to make any sort of meaningful change?

The WHO recommendations, as most commonly heard, suggest 150mins of weekly of moderate intensity or 75mins of vigorous exercise (increasing to 300mins and 150mins respectively for extra benefits)

Their recommendations also include 2 muscle-strengthening sessions involving major muscle groups per week too.

These moderate and intense exercise bouts can be set and completed in a myriad of different ways. Our advice is to pick some form of exercise that you enjoy doing, walking, hillwalking, running, cycling, swimming etc.

If you don’t think you have time for that then there’s also some recent research over the last few years showing similar benefits with HIIT (High Intensity Interval Training). We’ll delve deeper into the different types next.
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Exercise & disease

2/13/2018

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Every single system in the body requires physical activity for normal development, you could therefore argue that physical inactivity is in fact abnormal.

As mentioned in that last post we know what the outward manifestation of a poor diet and lifestyle looks like but there are also serious effects that we can’t see happening visually.

We see ‘mismatched’ diseases...conditions caused by our bodies gene interactions with our environment that we only see in modern life since we’ve engineered activity out of our daily lives.

Diseases that 70% of the healthcare costs here directly relate to. Coronary artery disease, hypertension, some specific cancers and the current ticking time bomb of our generation, type 2 diabetes. 
Here’s the good news though, these are lifestyle mediated diseases, that means it’s entirely in your hands to reduce your risks, and it really doesn’t take as much exercise as you might think.
​
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