Science is discovering many health benefits that come from high intensity interval training. As those of you who have been through our metabolism and VO2max testing program know this is due to the effects that high intensity interval training has on your mitochondria – the little power stations of your cells.
Watch the video below which is an episode from the ABC TV program Catalyst. It does a good job of explaining how high intensity interval training improves mitochondrial function and the implications that has for improving areas of your health that you will be surprised about.
Are you at risk of injury?- chances are if you were you probably wouldn’t know it. Lets go over the biggest risk factors for injury. We can break it down into two types extrinsic and intrinsic risk factors.
Extrinsic risk factors are those which are in our environment eg. a soccer player twisting his/her knee in a pothole. Often we are unable to control these and there is sometimes a “freak” element involved.
Intrinsic risk factors are those which exist within us – internally eg. Poor strength or flexibility leading to a hamstring tear. It is these risk factors that we are mostly interested in improving as far as your injury risk is concerned
Lets explore these closer with the most important ones first
1. Previous history of injury – simple. If you have injured yourself before you are way more likely to injure yourself again in the same spot or in a slightly different area.
2. Overweight – being over weight affects your body’s movement quality and efficiency. Head down to the local soccer club on the weekend and watch some of the players run – look at the difference between a fitter poerson and an overweight one. More weight = heavier load on the body and more compensatory patterns.
3. Strength – a recent study of all the strength based trials ever conducted in the world revealed that if you are stronger you are 40% better off at preventing injury – thats alot huh ? Strength training includes weights, body weight training, neuromuscular training, balance etc
4. Movement quality/technique – if you are a poor mover or your technique within your chosen activity is poor then be prepared to breakdown alot quicker than those who practice being more efficient. Often your technique or movement quality is heavily influenced by the adaptations our bodies incur from the things we do everyday eg. sitting at a computer all day creates stiffness in the neck and mid back – a nightmare for any sport involving postural control such as golf or running.
6. Flexibility – or lack of it. Tightness and loss of joint movement naturally occurs as we get older. Without an exercise program or regular movement to address this your body will struggle to move well
7. Poor advice/coaching – ever decided to start an exercise program with a personal trainer and ended up so sore that you couldn’t walk for a week ? Whilst you should be praised for starting a program the saying “too much too soon” is a real problem for many and usually ends up with an injury that stops you for a much longer period,
8. Weak core – your core muscles are those responsible for stabilising your spine and pelvis while you perform day to day activities and/or sport. Usually those with a weak core have poor posture and are at a greater risk of injury due to extra load on the body to compensate for this weakness
The easiest way to overcome these factors is to head in to the clinic for a physical screening – this is a session designed to identify where you are at risk and then place forward a plan to address it.
You will be more likely to exercise safely and effectively
One of the biggest problems I have seen over the last few years is the connection between pain and sitting. It astounds me the number of people who come in to my office complaining of hip pain, back pain, neck pain, headaches, muscle tears etc who lead sedentary lives either by way of their occupation, lifestyle or usually both.
the sitting disease
Unfortunately life is getting busier and more demanding and largely, society is sitting too much! When I ask you if you would classify yourself as a sitter or a mover, which one would you be? Funnily enough almost everyone can answer this question.
IT DRIVES ME CRAZY WHEN A PROBLEM SUCH AS LOWER BACK PAIN CAN BE SO EASILY PREVENTABLE JUST BY INCREASING YOUR GENERAL ACTIVITY LEVELS AND LIFESTYLE CHOICES.
Using lower back pain as an example, I want to highlight the way in which a sitting based sedentary lifestyle will impact you.
Sitting creates a proven reduction in metabolic rate – meaning you burn way less calories
Sitting causes loss of flexibility in your hips and pelvis
Burning less calories means you put on weight quickly and have a hard time losing it
Increased weight (especially abdominal fat) makes your important core muscles function poorly
Poorly functioning core and tight hip/pelvis muscles load your lower back excessively – especially your discs and joints
The sitting disease results in
Pain and disability – often very severely
Chronic disease such as TYPE 2 diabetes – a real disaster for anyone!
Rant over! I would really like to share my top tips for avoiding sitting related pain
MOVE
if you are in a sitting based job at a desk look into standing for periods. There is a great new product out called VARIDESK– Click here for website
plan 30-40 min of your day where you will dedicate to formal exercise (walk, jog, stationary bike, swim, gym)
EDUCATE YOURSELF
Education is everything – check out this 60 mins report into sitting disease. Click here
SEEK ADVICE
Physiologic’s clinicians can provide you with the necessary plan and advice to begin a program
If you have pain and are unsure about which exercise to do contact us. Don’t make excuses – you need to exercise to stay healthy
If you have any questions shoot me an email – josh@physiologic.com.au
