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Fitness File – November Issue

fitness files

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.

Heat or ice?

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.

Ends this week!

Our Commit to Fit personal training package will be available until October 31st!

Grip Strength

You can measure your grip strength using a dynamometer. Knowing and understanding your grip strength is important as it gives you information about your upper body strength – lower scores, for instance tend to mean a weaker upper body.

A strong grip is important as it makes aspects of your daily life (opening jars and containers, walking the dog, etc.) easier and it is essential for certain sporting activities (i.e. rock climbing, golf, etc.).Typically, grip strength will improve with improvements to upper body strength.

To learn more about how you can work on improving your grip strength – or to measure your grip strength – talk to your personal trainer.

Injury prevention 101

While we can’t always prevent injuries in everyday life, there are many ways in which we can reduce chances of injury when it comes to our workout program:

  • Don’t ignore warning signs. It’s imperative that you listen to your body. While some degree of discomfort during and following your training session is completely normal, pain is typically a sign that you have – or soon will have – injured yourself.
  • Identify and recognize your limits. While pushing your body beyond its comfort zone is necessary to improve your health and fitness, it is important to be aware of your body’s limitations. Pushing yourself beyond what your body can do is a sure-fire way to hurt yourself.
  • Establish and exercise within a safe environment. Set yourself up for success by ensuring your surroundings provide a safe place for exercise. For instance, you should avoid slippery surfaces, ensure equipment is properly stored when not in use and always wear proper (activity-specific) footwear.
  • Plan and TAKE recovery days. Your body needs time to recover and adapt to your exercise program, particularly for high-intensity programs. Talk to your trainer to learn more about an appropriate recovery period with respect to your workout program.