Author Archives: Luke Scott

Building Strength to Enhance Endurance – Go the Distance With Resistance

Whether it is used to maximise sporting prowess or to stay fit and active, endurance training is an excellent fitness option. However, it can also be damaging on our joints and various soft tissues including tendons, ligaments and muscles. For endurance athletes, those who compete in ultra long distance events with a view to pushing their physical capabilities to the limit, the risks are further magnified. From soft and connective tissue injuries such as muscle tears and ruptured tendons respectively, the repetitive strain placed on joints, and the massive, and prolonged impact our bones must endure, endurance sports do pose a risk and most endurance athletes will sustain an injury (or injuries) at some point in their career. From patellofemoral pain syndrome to Achilles tendinopathy to medial tibial stress syndrome, iliotibial band friction syndrome, plantar fasciitis and lower extremity stress fractures, the various overuse injuries often encountered by endurance athletes can stifle, or even end one’s competitive aspirations for good.

Restance Training to Increase Endurance Performance

Photo: Breaking Muscle

To offset the likelihood of injury, many endurance folk are turning to resistance training. Strength training can be employed to improve our performance for endurance events. Through balanced weight training we may correct structural imbalances which may encourage improper motor patterns. If, for example, one side of your body is weaker than the other, your stride will adversely be affected. By strengthening your weaker side you may, on the other hand, become a faster and more efficient runner. Strength training can also reduce chronic pain and joint discomfort.

Though an established training modality for most endurance athletes, resistance methods often take a backseat to more endurance-specific training protocols. Big mistake. By incorporating additional resistance work and, for some, reducing our endurance output we may recover better and become stronger and less susceptible to injury. Let’s explore some of the additional ways resistance training may build better, more resilient endurance athletes.

Increased bone density

Stronger bones can absorb a greater impact without becoming damaged. And nothing builds stronger bones than hard, heavy resistance training. Many long distance runners encounter medial tibial stress syndrome (commonly known as shin splints), a painful condition which may severely curtail our training efforts. By strengthening the tibia bone with anterior tibialis and calf raises, for example, we may lessen the impact cumulative stress places on this region. Aside from strengthening muscle tissue to enable a greater anaerobic output when pulling ahead of the competition, weight training, in particular that involving heavy (80% or more of our one repetition maximum) compound lifts such as the squat, deadlift and bench press, also promotes the increased calcification of our bones, making them both larger and stronger. As well, strength training will also increase protein synthesis of the tissues that connect bone to muscle (tendons) and bone to bone (ligaments), thus enabling them to provide greater support.

Greater joint stability

Resistance training is without equal for building bone density and strengthening the muscles that control our joints. Joint instability often arises due to an imbalance between the various muscles that act on our joints, or a general weakening of the surrounding musculature. For example, strong front quads and weak hamstrings may, over time, promote excessive straining of the connective tissues which stabilise the knees. This may lead to injury. Because endurance athletes place tremendous repetitive stress on their knees, in particular, it is essential that they train all of their leg muscles, including related muscles such as the hip flexors and commonly neglected areas such as the tibialis anterior, with equal intensity. By developing strength and size throughout our physique so as to offset muscular imbalances we create greater joint stability. Rather than receiving undue punishment, our joints, when protected by muscle, become more resilient and better functioning.

The strength to endure

By easing off the endurance and including more resistance (ensuring that optimal recovery from both is achieved), we may become better athletes, and less susceptible to injury. As well as assisting injury prevention, resistance training can also increase muscular endurance, improve speed and boost agility and overall athletic performance. So to cultivate the strength to endure, you may want to incorporate harder, heavier strength training into your current programme.

This post was written by David Robson in conjunction with Gym and Fitness Australia. David also doubles as a trainer, health and fitness educator and mentor to both established elite athletes and novice trainees alike. He has written professionally for Muscle & Fitness magazine, FLEX, bodybuilding.com, New Zealand Fitness, Inside Fitness, ALLMAX Nutrition, and Status Fitness magazine.

Siubhan’s Super Green Smoothie Recipe

Green Smoothie Recipe

Ingredients

1 BananaSuper Green Smoothie

1/4 Avocado

1/2 tsp Cinnamon

1/2 Mango

2 tbsp Maca Powder 

1 tsp Organic/Raw Honey

1 handful of Spinach

Ice

Method

Blend all ingredients together including ice in a good quality blender, blend until you get your desired texture. Recipe can be adjusted to taste. I find this smoothie is perfect for those who like a little bit of sweetness rather that just the bitter and earthy taste of a strict green smoothie. I have it in the morning either pre or post work out depending on the time. Why wouldn’t you give it a go  when it’s full of all of that goodness!

Nutritional Information

*Cinnamon is a thermogenic fat burner that will help kick start you metabolism for the day and also adds a great flavour to the smoothie. 

*Maca is widely eaten in Peru as a root vegetable and marketed elsewhere in the world as a supplement for increasing energy, stamina, strength and libido. Maca root contains calcium, iron, magnesium and selenium as well as essential fatty acids and 19 amino acids, it has a slight butter scotch smell and is quite a pleasant addition to a smoothie. And why wouldn’t you have it when it’s full of all that goodness!

*Bananas are a great form of carbohydrate and have a low Glycaemic index. The banana is the best fruit source of vitamin B6 (one small banana provides around a quarter of your daily needs; one big banana provides nearly half of your daily needs). The banana is also a wonderful source of vitamin C, along with modest amounts of the B group vitamins folate, niacin, riboflavin and pantothenic acid.
*Avocado has sometimes received a “bad rap” as a vegetable too high in fat. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.

*Organic/Raw Honey has so many health benefits not only is it delicious but it helps maintain our insulin levels, regulated our blood sugar levels, keeps our

skin looking beautiful and is an excellent source of energy.

*Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium. 

*Mangoes have genourous amounts of vitamin A and C plus 25 different kinds of caratenoids keep your immune system healthy and strong. It can also lower your cholesterol with its high levels of fibre, pectin and vitamin C it helps lower serum cholesterol levels. Research also suggests that the antioxidant compounds in mango have been found to protect against colon, breast, leukaemia and prostate cancers.

Why you should incorporate yoga with YOGAMIGOS into your weekly training schedule

Yoga offers health and wellness benefits for everyone. It is becoming increasingly popular amongst athletes and sports enthusiasts. Yoga can be used in conjunction with other exercise and training routines to enhance performance through; improving flexibility, speeding up recovery and promoting core strength and mental discipline. It is also a fantastic way to enhance well being and build team spirit. Any athlete can benefit from adding yoga to their training regime.

The TOP FIVE yoga poses for athletes to help improve performance.

1.) Wheel Pose (Urdhva Dhanurasana): Wheel Pose (Urdhva Dhanurasana)

very energizing, strengthens the arms whilst opening the back, shoulders, and hips

 

 

 
image22.) Downward Dog (Adho Mukha Svanasana):

calms the brain and helps
relieve stress, energizes the body, stretches the shoulders, hamstrings and calves whilst strengthening the arms and legs

 

 

image33.) Pigeon Pose (Eka Pada Rajakapotasana):

excellent for opening the hips, stretching the gluteus and developing a focused mind

 

image44) Frog Pose (Mandukasana):

Stretches the inner thighs, groins, and hips, opens the chest and shoulders and relieves stress and anxiety

 

image55.) Revolved Triangle Pose (Parivrtta Trikonasana):

Strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance

 

 

YOGAMIGOSPrint run weekly sessions at Revolution Personal Training every Thursday night from 8-9pm.  Our sessions are specifically designed to assist with improving recovery whilst building strength and flexibility. These classes will improve your performance, reduce the chance of injury and leaving you feeling restored and fantastic.

We look forward to seeing you on the mat soon! Kate and Gem

What is Clinical Pilates and how could it help me?

Clinical PilatesMost of us are familiar with the word “Pilates” and no doubt images of impossible holds, awkward positions and rubber-band like flexibility spring to mind.

Pilates has fast become one of the most popular ways to exercise the world over, spreading through gyms, community centres and sports groups like wild fire.

But did you know that Pilates has been around for almost a century? And since its conception, normal everyday people have been discovering things about their bodies they didn’t know it could do.

Pilates offers endless possibilities with a multitude of exercises, making it possible to tailor a program to suit all your individual needs.

At Transform Physio, we offer Clinical Pilates at both of our sites.

Clinical Pilates is an exercise approach developed by specialised physiotherapists that aims to condition the body by improving body awareness, muscle pattern efficiency and core stability.

As an active form of treatment, it is an individualised program that is guided by your physiotherapist to safely manage acute and chronic musculoskeletal pain.

This is achieved by training your stabilising muscles through a progressive regime utilising machine, ball and floor exercises.

Benefits from Clinical Pilates include:

·         Decreased pain

·         Rehabilitation from injury

·         Efficient muscle patterns

·         Better balance

·         Gradual strengthening and increased flexibility

·         Exercising without pain or stiffness

·         Improved postural awareness and movement

If you find you have the same injuries occurring over and over again, ranging from low back pain all the way down to Achilles pain, Clinical Pilates may be the best way to cure your chronic issues once and for all!

So if you’re interested in improving your posture, movement efficiency, stability, or just simply sick of associating exercise with increased pain and stiffness, contact us today or jump onto our services page to view more about what we do and book yourself in for a consultation.

Find out more here: Transform Physiotherapy

Or you can book yourself in directly online here: http://revo.pt/transformphysio

How soft tissue massage can enhance your RECOVERY

Body Tune MassageAthletes and physically active people that train hard, a few or more times a week put a lot of stress through the body’s muscles, joints, ligaments and tendons. That’s why it is essential that we have an adequate recovery between our sessions, whether they be cardio, strength or rehabilitation exercises prescribed by our practitioners.

We all know that a warm-down or ‘active recovery’ followed by stretching of the muscles after the conclusion of exercise is performed by serious athletes to enhance recovery time. Other techniques employed by active people include deep-water-running, ice immersion, contrast baths, whirlpools and spas. 

But did you know that soft tissue massage contributes to recovery of intense activity also? Soft tissue massage is becoming more important and popular than ever in reducing recovery time and increasing the health of our muscles. 

Benefits of soft tissue massage can include: 

Decreasing muscle tone (tightness) during times of increased training volume and intensity 

Increase the uptake of nutrients and oxygen to the cells 

Remove metabolites (wastes in the muscle from exercise) 

Decrease biomechanical abnormalities in the muscle 

Improved extensibility and shock absorbency of muscles 

Reduces the chances of soft tissue strains 

Reduces fatigue of the muscles

Reduces pain stimulation 

 Improves muscle function and flexibility 

Address active trigger points that decrease muscle strength 

Decrease chances of injury 

Increasing circulation 

Deactivating symptomatic trigger points 

Improving soft tissue function 

Improved psychological effect 

Studies have shown that a combination of both active recovery and soft tissue massage was more effective then single interventions alone for post exercise recovery. 

So pop into the clinic and see Shaun or Annabel for a Body Tune massage today! 

Tune up Tuesday only $66 for a 1hr treatment, or mention this blog for a 10% discount of any 1hr appointment. 

http://www.bodytunehm.com.au/

Living Holistic Health

Full Services and Pricing List

Living Holistic HealthLiving Holistic Health is a nutritional medicine clinic now open at Revolution.  Living Holistic Health is owned and operated by Adrian Stone, BHSc (Nutritional Medicine). Adrian is a Nutritionist, who embraces naturopathic principles of health and wellbeing.  He specialises in;

HemaviewNaturopathic Health Assessments – using HemaviewTM Live Blood Screening and VLATM Body Composition Analysis.

Nutrition Programs to assist with training, sports competitions and health improvement.

Health Education Seminars, including Corporate Health Training.

Adrian StoneAdrian completed his Bachelor of Health Science with Distinction, at Endeavour College of Natural Health.  He is a member of the Australian Natural Therapists Association and Nutrition Australia.  Adrian is a certified HemaviewTM  Live Blood ScreeningTM  and VLA Body Composition Practitioner.

 

 

ANTA-Logo

Nutrition Australia Logo

Naturopathic Health Assessments

Living Holistic Health provides a comprehensive health assessment for all clients, in order to create specific nutritional treatment plans which provide the best possible outcomes, in the shortest possible time, for the best value for money.  

The health assessment is comprised of three appointments, with the costs as below;

Initial – $99

Screening- $120

Treatment Plan- $90

Costs are inclusive of all in-clinic health assessment tools.  Additional pathology testing may incur an additional fee.

NutritionNutrition Programs

Living Holistic Health offers several nutrition programs to improve health and maintain wellness.

Shake It-professional weight management program, real food, lasting results

VLA-measure and monitor body composition and bio-markers to improve vitality

Wellness-nurture the healthy ageing of the body, to stay younger for longer 

Detoxification-boost energy, improve digestion, feel fantastic

Stress Less-manage stress better and reduce the impact of stress in your life

Pregnancy & 

Preconception Care  – specific dietary, nutritional & lifestyle support for optimal pregnancy care. 

(Programs are available only after initial health assessment).

Prices for the programs vary, please consult with the clinic for further information.

Living Holistic Health offers additional services, including;

Sports Nutrition for both male and female athletes

Reducing fatigue and improving your energy levels

Natural women’s health, fertility and wellbeing

Digestive complaints, including intolerances, bloating and irregular bowel function

Boosting immunity and fighting infections, including allergy relief

Natural pain and injury management

High quality, practitioner only nutritional and herbal supplements

Clinic Hours

Tuesday -11am to 7pm

Wednesday -7.30am to 3pm

Contact information & Appointments

Please contact the clinic on 0400 500 973 to schedule an appointment, or for further information about our services.

Website and online booking services will be available shortly.

Special Introductory Offer- $45 Bioelectrical Impedance Analysis

Is your health important to you?

Would you like to check how your body is adapting to your training, diet and lifestyle?

How valuable would a scientific report on your health be for you right now?

If you answered yes to the above, then book in for a VLATM appointment at Living Holistic Health today!

Lady holding glassAs a special introductory offer, Living Holistic Health is offering Revolution Personal Training Members a 25% discount on the cost of one VLATM Bioelectrical Impedance Analysis (BIA), (valued at $60).  This offer is available for June 2014 only.

Call Adrian from Living Holistic Health directly on 0400 500 973, to schedule your appointment today.

Living Holistic Health, improve your health naturally.