While there are many reasons why someone may struggle with their progress (e.g. nutrition, illness, fatigue, etc.), one common reason is the intensity at which someone decides they need exercise to meet their goal(s).
Different outcomes such as strength, flexibility, cardio and aesthetics require different methods to achieve success. Positive changes in our body result from an adaptation to a stressor or improved efficiency to cope with a given stress. The stressors we must provide our body come in different forms, such as elevating the heart rate, increasing the ROM, increasing the load (weight) we move, or providing a caloric deficit (burning more calories than you eat).
The challenge for many people comes with the reluctance to endure the discomfort or pain associated with pushing the limits of these stressors. However, only when we push beyond our current levels will the body positively adapt and allow us to reach our fitness goals.
Watching a fellow gym-goer perform push-ups on a bosu ball or wobble board can be both exciting and intimidating. Before you incorporate “instability” as a means of increasing intensity, you need to make sure you are first able to complete the exercise on a stable surface with proper form and technique – it helps to have a fitness professional present to remind you to drop your hips or bring your head up if needed to ensure proper form is maintained.
You should only consider incorporating instability when you can demonstrate the ability to stabilize the parts of the body the exercise will most challenge. Please talk to your trainer for more information.
The November issue of our monthly e-newsletter – The Fitness File – came out this week! This issue covers the following:
- exercise and arthritis
- fitness tip: the overload principle
- nutrition tip: anti-inflammatory foods
- club news: studio closure reminder, new staff member, holiday charity and reassessments
- staff spotlight: Anthony McLoughlin (Personal Trainer)
- Q&A: how can laser therapy help my injury?
Check it out here.
If you’re experiencing pain or soreness – do you know which will be most beneficial for you, heat or ice? When uncertain, many of us lean towards heat as we want to be warm and relaxed, not cold and agitated; however, this can be the wrong choice and may actually exacerbate the problem further.
Applying heat in the way of a hot water bottle tends to help restore blood flow and circulation and is often used before an activity, such as exercise. Conversely, applying cold therapy in the way of an ice or gel pack will help with inflammation and swelling and is often used after exercise or an activity/sport that causes pain.
Generally, the consensus is that you should use heat for chronic pain and ice for acute injuries. It is important not to overdo either therapy as prolonged exposure to heat or ice can have adverse effects on your body. When in doubt, you should always speak with a health professional. While you can research your symptoms online if you require a timely answer, take care to look for credible sources before making your decision as the Internet is full of self-proclaimed experts and false information.
Our Commit to Fit personal training package will be available until October 31st!