RECOVERY

Recover Correctly After a Run or Walk

Whether you're a newbie or a regular runner or walker, prioritising your recovery may serve you well for future exercise longevity. Warming Up  Your warm up is the starting point to a greater recovery! Recovery is generally associated with methods...

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Maximise Your Walking!

There are numerous ways in which we could improve our walking capabilities or walking fitness. The more obvious tactics are to walk more often, walk for longer or a combination of both. All three of these strategies are excellent, and you may have already tried those approaches. But let's discuss Intensity. Simply put, how hard is your body having to...

Walking Warm Up & Cool Down

    You're ready to start your walk. But have you prepared properly?   Try This 2-Minute Standing Warm Up   1. Front Leg Raises - 10 Reps each leg     1. In a standing position, use a support for balance. 2. Both legs are straight with a slight bend in the knees. 3. Swing the leg out in...

Can Foam Rolling Improve My Recovery?

Recovery is a crucial part of the sport and fitness world and if recovery is not at an adequate level, performance and adaptive responses such as muscle growth can be negatively affected. Therefore, can a myofascial release (relieving tension within connective tissues such as muscles or fascia) in the form of foam rolling help improve that process?    Roam Rolling...

Focus on Sleep to Optimise Your Results

  The Impact on Training Firstly, quality of sleep is getting enough of it at the right times and without it performance related factors such as concentration, mood and response time are affected (1). The issues don't remain just cognitive, but also translates directly into physiological issues such as the possibility of muscle strength decrements. In addition, good sleep quality...

How Much Volume Do We Need to Build Muscle?

  The straightforward answer is that no one knows a specific amount of volume an individual should perform for muscle growth, but there is take away information that can be applied to being more productive when you workout! Volume in regards to exercise can be defined as the amount of sets, reps and volume load defined as sets, reps and...

Should You Worry About Overtraining?

  Overtraining can be broken down into different sections (functional overreaching, nonfunctional overreaching and overtraining syndrome) and can be defined as an imbalance between training and recovery, leading to a decrease in training performance that lasts for several weeks to months (1). For the average gym user, overtraining should not be a worry and possibly applying more intensity to your...

The Benefits Of Full Body Splits

  For decades, single muscle group body splits have become the go-to training method and thought to be the most optimal. The body part split can be a great tool for many but should we be performing full-body sessions instead? Ignoring full body splits at some point in your training career could mean you're missing out on many potential benefits....

The Benefits Of A Progressive Training Program
The Benefits Of A Progressive Training Program

Most training programs are designed in a linear style model were generally speaking as the weeks go on, the training program gets relatively harder. This can be done by manipulating variables such as volume (sets & reps performed) and intensity (weight/ load lifted) (1). Unlike the linear progression of changing variables less often such as monthly increases in intensity and...