Benefits of Personal Training at Innovative Physio using a variety of equipment plus cardio (elliptical, bike) solo and in small groups:

  1. Pelvic floor safe exercise

  2. Motivation, encouragement and confidence boosting.

  3. Consistency – scheduling regular appointments help you to keep up exercise.

  4. Safety – will give you appropriate exercise demonstrating,  hands on for sensory feedback,  instructing you in use of equipment and technique

  5. Individualised instruction – finding the right exercise for you, continuing to develop the most effective program based on your history, fitness and goals.

  6. Supervised and effective sessions meeting your goals quickly and efficiently, maximizing your time in a hectic lifestyle. 

  7. Personal attention during exercise is the primary function.  Observe, assist and correct as needed, in a constructive manner.

  8. Dance medicine and sports specific, tailoring your program to be not only ready for the season but targeting specific exercises, motor patterns specific to your activity.

  9. Injury rehabilitation  - specificity and better balance in the body to help with prevention

  10. Special needs training; research confirms that regular physical activity is of benefit to people with special needs and conditions ie diabetes, asthma, osteoporosis, heart disease.

  11. At Innovative Physio we are aware of how to work safely with these conditions (this is where the rapport of client and instructor is important and where personal training and working in small groups is optimum for physical conditioning).

Importance of flexibility in your program

Improved flexibility may enhance performance in aerobic training and muscular conditioning as well as in sport. There is scientific evidence that the incidence of injury decreases when people include flexibility training in their routines due to the enhanced ability to move unimpeded through a wider ROM. The only exception to this would be when there is an excessive or unstable ROM, which may increase the likelihood of injury

Following are some of the major benefits of flexibility training:

  • Reduces stress in the exercising muscles and releases tension developed during the workout.

  • Assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements.

  • Reduces the risk of injury during exercise and daily activities because muscles are more pliable.

  • Improves performance of everyday activities as well as performance in exercise and sport.

Cardiorespiratory Fitness

Many benefits and training adaptations have been associated with cardiorespiratory or aerobic fitness.

 

Benefits of Cardiorespiratory Fitness

  • Strengthens your heart

  • Increased number of red blood cells used to carry oxygen to your muscles

  • Muscle endurance by Improving the amount of carbohydrates in your muscles

  • Muscles ability to receive blood quicker by increasing blood vessels number and distribution

  • Increasing aerobic metabolism  (the ability of the muscles to process oxygen efficiently and quickly)

 

The following benefits are most commonly experienced:

  • Improved sleep

  • Improved alertness as your brain receives more oxygen

  • Improved physical endurance and ease of movement

  • Ability to exercise harder and longer

  • Increased stamina and energy

     

 General benefits of exercise

  • Decreased anxiety and depression

  • Enhanced feelings of well-being

  • Enhanced performance of work and sport activities

  • Enhanced function and independent living in older persons

  • Improved sleep

  • Improved immune function

  • Increased quality of life

  • Decreased morbidity and mortality (American College of Sports Medicine. [2006]

     

Some Dangers in The Gym

Research on the benefits of exercise as the best medicine to prevent and treat lifestyle diseases are everywhere today.  However, many people are not sure what to do, how to do it and are concerned about injury risks from the exercise.  Exercise is powerful and can be preventative in measure with right amount, posture, stability and proper use of machines, appropriate weights or accessories.
If the risk of injury is greater than the benefit, or if the same result can be attained with a different move, the exercise should not be prescribed. These are the most common dangers seen in gyms everywhere.

Knee Extension Machine (works quads)

The movement on this machine is unnatural and holds great potential for injury. Moving the knee against resistance from such a flexed position to the fully straight position subjects the back of the knee cap and the end of the thigh bone to great compressive forces that will eventually wear through the cartilage and create hole that will never get better. The result could be osteoarthritis.

Alternative

Leg press and squats work the quadriceps in a more natural movement because the forces are delivered through the foot while both the thigh and shin bones are moving at the same time and this subjects the knee cap to much less compressive forces.

Full Range of Motion Bench Press (works pecs, shoulders and triceps)

Pushing the barbell off the chest positions the shoulder in a vulnerable
position subjecting the front of the joint to excessive forces. The biceps tendon is stretched excessively and can damage a structure deep in the joint call the labrum which often can only be repaired with surgery.

Alternative:

Only lower the barbell to a position approximately five-six inches off your chest and then raise to the starting position. i.e. don’t let your elbows pass the plane of the body when lowering the weight.

Lunges - Not for the weak

The lunge exercise is popular in gyms everywhere and thought to be a safe and effective exercise to strengthen and shape the butt and leg muscles. However, we too often see Physical Therapy clients who have been injured from this exercise. There are two areas of the body that are vulnerable to the stress created during this multi-joint movement; the knee joints and the sacroiliac joints (where the lower spine meets the pelvis). These are the most commonly injured joints across all populations in general and therefore we want to always protect them from undue stress during both daily activities and fitness pursuits.

The Solution

The knee and the lumbo-sacral joints are first stabilized by isolating and strengthening  around the joints to optimize joint function. Only then are multi-joint movements prescribed to strengthen the larger muscles of the thigh and buttock.   The standing squat and the leg press movements are much better tolerated once the joint protection phase is completed.

 

Weight loss

Low intensity, extended workouts are best for sustainable weight loss because it’s not the calories burned in a workout that determines your body weight; it’s the number of calories you burn all day that leads to permanent weight loss. Rather, what is important in your workouts is; did you work at the intensity that will create metabolic efficiency, i.e. did you use that workout time to favourably re-program your physiology into one that prefers to burn more fats 24/7? This is the real key to sustainable weight loss.

After creating metabolic efficiency with a regimen of sustained low intensity workouts, the demands of a high intensity workout are met with a higher percentage of fats and all the benefits therein: less lactic acid production, and a bigger aerobic metabolism that actually uses the (less) lactic acid that is produced as an energy source. Lastly, if your body can rely on more of its own stored fat for the calories needed in high intensity efforts, then fewer calories are needs to be taken in during and after the workouts because your body will have used its own fat reserves

 

" Empowering women, dancers and athletes on their physical and nutritional journey."