Tag Archives: training tips

3 Key Stretching Types

Creating a personalised programme of stretching that meets your needs is a vital method to help correct any core dysfunctions or any other postural deviations.

Along with selecting the correct muscles to be stretched, it is also important to choose the right type of stretch for the right purpose. There are 3 major types of stretch: static, dynamic & PNF. Read More

5 Popular Training Systems

There are many different training approaches to both resistance training & CV based training. Here we are going to look at 5 of the most popular training methods that are currently being used within the fitness industry.

HIIT Training

We talked about HIIT training in a recent blog so you can check out the benefits of HIIT there. The technique doesn’t require fitness influencer-level skills, either: you can do HIIT with any workout, as long as you’re mixing up short, intense bursts of activity with less hardcore moves or complete rest in between. Its both time effective & you really feel like you’ve gotten a good workout. You don’t need any equipment & can be done anywhere which is why over the past few years it is probably one of the most popular training methods out there! Read More

HIIT Vs LISS Training

Both training principles have pros & cons, lets look a little further into each of them & break them down so see which have the most benefits.

HIIT training (high intensity interval training)

HIIT exercise sessions generally consist of a warm up period, then several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period. The high-intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise. The specific exercises performed during the high-intensity portions vary. Most of the research on HIIT has been done using a cycling ergometer, but other exercises like running, stair climbing and uphill walking can also be effective. Read More

Compound Exercises vs. Isolation Exercises

Compound Exercises vs. Isolation Exercises

Isolation is a waste of time. Just do all the big compound lifts, and the little muscles will take care of themselves… Right?

Multi-joint movements like squats and pull-ups should undoubtedly make up the bulk of training. However, multi-joint exercises are suboptimal for training certain muscles. Take the hamstrings and biceps, for instance. Since they don’t change length appreciably during compound lifts, isolation is actually the best way to strengthen them. Especially if these muscles are weak links in the chain, isolation is a must. Plus, it’s nice to give the people what they want. Read More

Special Populations – Visually Impaired

When dealing with special populations, you must take extra precautions to ensure you are safe within the workplace and so that they feel comfortable.

There are three levels of classifications for visual impairment as defined by Parasports (www.uka.org.uk):

-B1 (Blind) – Unable to recognise the form of a hand in any direction or at any distance Read More

Working within an Elite Sports Team – Sports Massage Therapist

Working within an elite sport team and being part of their success is a wholly rewarding experience. However, you must remember there’s no ‘Olympic games for Massage Therapists!’

Your main role it to fully support the athletes in all they do while competing. In this environment, you shall work with highly skilled performance medical team, which is completely different than being in a clinic environment. Having the skill and knowledge, is only half of the battle you must have complete accountability and responsibility for your role in the team. It is important everyone’s roles are stated clearly, and all members understand how their roles will overlap and complement one another. This ensures athletes have exactly what they need, and that work is evenly spread as a competitive environment can be extremely stressful. Read More

Preparing for a Postural Assessment

How do you carry an assessment out? What equipment do you need? How long should it take? What are you even looking for? All questions which are often asked when completing a Postural Assessment.

So, let’s begin with the equipment needed in order to perform and full and efficient Postural Assessment.

-A warm, private room

-A full length mirror

-Body crayons & cleansing wipes

-Postural assessment charts Read More

Post-Event Massage Explained

Post-Event massage is the most common form of event massage, and volunteer situations are often plentiful. Volunteering is a great way to be introduced to the art of event work and learn about the requirements of each sport. Frequently, you will get someone new to massage after an event such as a marathon, which can be an opportunity to educate the person about the benefits of regular massage.

Is Post-Event Massage Appropriate?

The main purpose of post-event massage is to bring the tissue back to a pre-event state by flushing them out, and to be observant and identify and injuries or current conditions that require first aid or medical attention. If a medical team is not doing post-event assessments, you will need to do a consultation prior to starting the massage. You must be aware of the signs and symptoms of the most common problems and be equipped to deal with them. Read More

Why is a healthy balanced diet essential for fuelling and recovering from exercise and physical activity?

Having a healthy balanced diet is crucial for everyone no matter what. However, a healthy diet really ensures the body is well prepared for exercise and well refuelled after completing exercise.

By healthy balanced diet, we talk about the right mixture of macro and micronutrients being taken in regularly in order ensure the body have enough nutrition for growth and repair. When we refer to a healthy balanced diet we often presume straight away we are just talking about the food we are eating, however we also must pay attention to the hydration factors and watch what we’re drinking and how much. Read More

What is the role of each macronutrient in post-exercise recovery?

As well as being a great source of energy to fuel the body for exercise, macronutrients also provide a great effect on the body post workout as they aid recovery.

Proteins

Proteins are possibly the most commonly known aider of recovery after exercise. Every cell in the human body contains protein. It’s main role within the body is to repair cells and damaged tissue, this is why it is constantly being created and broke down in all areas of the body. Read More