Category: Workout

02 Apr 2016

3 Ways to Get through Painful Rehabilitation Exercises and Why They’re Worth Enduring

Written by Bismah Tanvir

 

Injuries can occur to anyone of us at any time. However, the process of rehabilitation is a little trickier than it seems. The speed of recovery from an injury varies from person to person as we all are different; having a different body type, height and weight ratio, flexibility, muscles and bones density (Alajajian, 2015). However, the body does not heal itself; it requires a drive and some efforts. Nevertheless, the rehabilitation exercises need to be controlled. Just like a mild injury, workout also requires recovery of tissues and muscles (Ingraham, 2015). Strenuous exercises cannot only cause more pain but also can further damage the original injury.

There could be other reasons too for having an injury during a workout (Lucett, 2012). Often there are chances that people are doing the wrong exercises, or maybe the right exercises but with wrong form. Even slight muscle imbalances can lead to injury.

There are different myths about healing an injury. Some people believe that passive therapies, medications, and injections are enough to treat an injury. Contrary to this, some people think that continuing exercises are the only way to heal an injury. In reality, both are important but to an extent. Medications can help relief the pain, but cannot heal the injury completely and solely. One of the natural stimuli to treat an injury is indeed active exercise. Active exercise means movement of the muscles and joints so that they do not become stiff. It is not easy to do vigorous exercise as it requires dedication and time to be able to use your nervous system to make your muscles work according to you (Ingraham, 2015).

Following the below mentioned three steps will help you get through your injury and the painful rehabilitation exercises.

  1. Regression exercises- complete at your pace:

Regression exercises include similar exercises that are modified to be easier and less stressful. This helps the same muscle group to work but takes pressure off both the injury and the supporting areas of the body. They’re quite often employed at the latter stages of a workout, when the body is fatigued and unable to complete an exercise in its original form. Because form and technique are so important in preventing injury, it’s important to use regression exercises when the correct technique cannot be used. This will not only prevent re-injury, but will also allow the exercise to still be effective in working the particular muscle group so you’re getting the maximum benefits of the exercise. Regression exercises might be that one stone you need for the two “injured” and “I need to rest” birds!

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  1. Stretching exercises- a must!

Stretching exercises are a must as they help in keeping the muscles active, body flexible and play a role in correcting muscle imbalance, particularly through the posterior chain (rhomboids, lats, glutes, hamstrings, calves etc.). The speed of your recovery depends highly on the stretching you choose in the rehabilitation program. Choosing the wrong type of stretching can lead to slow recovery. Flexibility is one of the earlier stages of rehabilitation, but more importantly, stretching is effective in preventing injury, particularly through the hamstring and calf regions. Posterior chain inactivity is a common problem in today’s seated society, and so stretching can help relax and take stress off the inadvertent synergistic muscles – the muscles that are unconsciously doing the job of the ones that aren’t activating properly. Stretching daily, or even in between sets during a workout, is highly recommended.

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  1. Active exercises- Keeping yourself active!

Active exercises are a part of the training for rehabilitation while taking the injury into consideration. It requires the body to do active exercise e.g. modified High Intensity Interval Training while resting the injured areas and moving the unaffected body parts for general fitness. It’s important to keep the body active, so that the nutrients are being pushed to the right areas, and the general fitness of your body isn’t lost to one minor injury.

Active exercises also help to improve joint function. Joints can be moved through its full range of motion. This helps to reduce pain, improve strength and balance, and also makes the body flexible – again, crucial in the stages of rehabilitation.

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It’s essential to maintain your fitness for injury rehabilitation. Quite often when we have time off, it’s frustrating and we lose our drive, passion and motivation to go to training or complete our exercise. An initial rest period is important, but once you can engage in activity, it’s imperative that you do. Be strict with your rehabilitation, and focus on more than just the injured area – the whole body is affected by both your injury (inactivity), and by your exercise (activity). Having a comprehensive, holistic approach will see you back on your feet faster, back in the gym quicker, and improving your lifestyle better than you thought possible.

 

 

Online Fitness Programs

Revamp PT present to you a range of online and face-to-face fitness programs. These programs are designed to be personalized and flexible according to not only your injury, but your training and your lifestyle too:

  • 28 AMPS

This is a four-week; rehabilitation focused online fitness program. This essential rehabilitative intervention caters to the injuries of clients with a personalized training program developed specifically around your injury, and training the body to re-engage the crucial posterior chain. Nutritional guidance and education is provided to our members which will help you realign your health and fitness focus and achieve your optimum fitness goals into the future. Across the 4 weeks, our members also enjoy a friendly atmosphere and 24/7 support so that if they have any questions, they get the answers they need to continue their training and education.

  • Injury2Activity

This is an extended, comprehensive and in-depth version of the 28AMPS program. It is a 20 week rehabilitation program in which customized training is provided. We work face-to-face with our clients to optimize their training, nutrition, and mindset, to get past their injuries and really conquer their health and fitness goals. Coupled with this, the I2A system also provides comprehensive allied health provider support and kinesiology-based muscle testing and activation techniques to balance the body and rehabilitate our members from every angle.

You can call us on 1300 835 009 or email us at contact@revamppt.com for more information about rehabilitation, training, nutrition, and our online delivery personalized programs.

 

References

Paul Ingraham, (2015, September 30). The Art of Rest. https://www.painscience.com/articles/art-of-rest.php 

Hagop Alajajian, (2015, November 01). Exercise and Rehabilitation, and Rehabilitative Exercise. http://ezinearticles.com/?Exercise-and-Rehabilitation,-and-Rehabilitative-Exercise&id=9215303

Scott Luccet, (2012, October 20). Regression Strategies: Are your workouts too advanced for your clients? http://blog.nasm.org/workout-plans/regression-strategies-are-your-workouts-too-advanced-for-your-clients/

09 Mar 2016

3 Nutrition Scams And How to Avoid Them

Written by Daniel Carter

Thermogenic fat burners

Heat is one of the main contributing factors to metabolism. When you exercise, you naturally increase your body’s core temperature, thus boosting your metabolism naturally. Thermogenic fat burners purportedly cause your body temperature to increase in a similar fashion, whether or not you are exercising.

Find out the real truth about fat burning supplements before you spend a lot of money and time, which could be a waste.

The problem is that fat burners and other similar supplements will not get you anywhere if you are completely dependent on them. Regular daily nutrition habits and exercise is the biggest part of the battle. Decreasing the daily calorie intake along with regular exercise is the biggest part of fighting fat. Fat burner side effects enhance the results as a supplement. In other words, don’t eat like a sumo wrestler, and then take a fat loss supplement expecting it to cancel it out. It doesn’t work that way.

Most fat burners are supplements that usually contain different ratios of the same substances like caffeine, B vitamins, chromium, L-carnitine, and guggulsterone. They work similar to an energy drink to get you up and motivated to go to the gym and workout, which is the main thing that will help you lose that unwanted fat in the first place.

You have to work hard in the gym and eat nutritious low calorie foods to lose bad weight. If you use trustworthy fat burners properly, in conjunction with a caloric deficit and effective evidence-based exercise program, then you may be able to speed up the process. Different fat burners have different side effects and people may have different reactions. You must be very careful.

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A cheap way to get fat burners into your system is through real foods. This way you’re not breaking the bank, and you also know exactly what you are putting into your body. Here are 5 fat burning substances that you should add to your diet:

  • Many people get their caffeine by throwing back a cup of coffee in the morning, or 7. It can also be found in green tea, and other teas. Either way, it’s a great way to get your metabolism jump started. Not to mention it will give you the energy to get to the gym or anywhere else you want to go to get a great workout. Studies have also shown that people who have taken caffeine before working out have oxidized fat a lot better than people who have not. That means that caffeine can help make your body use fat as an energy source before the glycogen stores in your muscles. Be careful because caffeine has a tendency to make you excrete more body fluids, so make sure you keep yourself hydrated well. If you take too much it can also make you jittery, sluggish, and even hinder recovery from your workouts.
  • Fibre can be found in many different plant foods like fruits and vegetables and grains. There is no fibre in meat. On average people in the U.S consume about 12g per day but 20-35g are recommended. Fibre rich foods will help keep you feeling fuller over a longer period of time, so you are less likely to snack on bad foods. It will also force your body to excrete waste from your intestines quicker so there is less time for your body to digest unwanted calories and fats. Fibre also can help control blood glucose, insulin, and cholesterol levels.  The best way to take in fibre is through real food. Fibre supplements are not as effective. Be careful when increasing your daily fibre intake. Start off slow to let your stomach and intestines get used to it. If you go too fast you can get cramps, bloating and gas.
  • Grapefruit, cinnamon, and cayenne pepper all have a component that can classify them as insulin managers. They have been shown to decrease insulin and blood sugar levels in the body by increasing glucose metabolism. Because these foods have properties that act like insulin, your body makes less and has a higher sensitivity. It is important to keep a high sensitivity to insulin to metabolize blood sugars efficiently. Extra blood sugars that are not used for energy are stored as fat in the body. Insulin managing foods help prevent diabetes which is a serious mismanagement of insulin in your body. Diabetics have a consistently high level of insulin and blood sugars. Diabetes and too much body fat usually go hand in hand. Studies have shown that these foods help lose fat and decrease insulin levels which can prevent serious health failures.  The bottom line is……grapefruit, cinnamon, and cayenne pepper are an extremely easy and cheap way to add natural fat burners to your diet.
  • Antioxidants keep cells healthy and prevent them from deteriorating. They also fight against free radicals and other unhealthy chemicals in the body. Fat cells are notorious for storing toxins and chemicals that we ingest. If you do not have enough antioxidants in your body to eliminate toxins, your body may store body fat as a protective measure. If you hit a plateau in your fat loss this may be a reason. Some popular foods that are high in antioxidants are turmeric, dark chocolate, red wine, and fruits like blueberries.
  • Resistant Starch can be found in many different beans like chickpeas, lentils, navy beans, butter beans, etc. They are digested in the colon as opposed to the smaller intestine. Studies have supported that by replacing a portion of your carb intake by foods containing resistant starch, it will make burning fat much easier. Because these starches are not digested in the traditional way, it forces the body to burn fat as its primary source of energy.  Even one meal a day with these resistant starches can have a positive effect on fat loss.

If you don’t want to spend a truckload of money at the supplement store on fat burners, it is possible to get the same effect through your daily meals.

Pre-workout supplements

When it comes to pre-workout nutrition and supplementation, the heated debates and contradictory claims continue to flood the market. There are plenty of reasons to be skeptical of pre-workout supplements — many of which aren’t FDA approved and have been linked to serious health problems. If you’re reluctant to put rogue supplements into your body, don’t!

crossfit-pre-workout-supplement

Here are four natural alternatives that are just as effective:

  • Fruits – I know, it sounds too simple, but an apple is packed with vitamins, minerals and antioxidants perfect for sustaining a strong workout. Apples also contain pectin fibre, which allows for a gradual sugar ingestion to keep you going throughout your workout. Also effective are bananas, which are packed with carbohydrates, potassium and magnesium to keep you from cramping.
  • Coffee- The “caf-fiends” out there will be smiling about this segment. Coffee has been known to have a bunch of fat-burning properties. Its high concentration of caffeine boosts metabolism and can cause fat cells to be used as an energy source rather than glycogen.
  • Smoothies – Smoothies are fantastic because you can blend one or more things from this list while exercising portion control. Add oats to a fruit-based smoothie for a carb energy boost without overdoing your fibre intake, which could otherwise lead to a gassy workout and mean looks from the person on the treadmill behind you.
  • Whole wheat foods- A small bowl of whole-wheat spaghetti or a slice of whole-wheat toast is a great source of both simple and complex carbohydrates. You can even slap on some banana slices for the potassium and magnesium.

Minimal carb diets

If you think you need to follow a low-carb diet to lose weight, think again. Carbohydrates are essential for health and vitality – you just need to know which ones to include in your diet, how much, and when.

Over the past 20 years many people have worked themselves into a frenzy over carbohydrates, eliminating them from their diet altogether and following a low-carb lifestyle. The term ‘carbophobe’ was coined to describe those people who became convinced that carbs were some sort of physique destroyer.

It’s true that a low-carb diet (one that omits or severely limits carbs) will trigger an initial drop in weight. This is attributed to a loss of glycogen in the muscles, a drop in the body’s water content and a loss of some lean muscle tissue.

This initial weight loss leads to a feeling of success, so people think a low-carb lifestyle is a good thing – that they’ve discovered a diet that truly works and that going low-carb will keep them at a low weight.

But the body is clever at adapting and balancing things out, so before you know it the lost weight returns, often with a few extra kilos. That’s why low-carb diets often fail.

Let’s take a closer look at carbs to better understand their role – why we need them in our diet for optimal nutrition, what occurs when our body doesn’t have enough of them and how to include the right kinds in your diet for maximum benefit. The belief underlying the recommendation to go ‘low carb’ is that carbohydrates in our diet cause weight gain. This is entirely misleading because weight gain comes from consuming too many calories – not from any specific type of food.

Calories can come in the form of carbohydrate, fat and protein, and both carbs and fats can be stored as body fat if we eat too much of them in our diet. They provide the only fuel source for many vital organs including the brain, central nervous system and kidneys. So having a diet that’s too low in carbs means certain organs and systems suffer.

Carbs are broken down into glucose during digestion. The pancreas then secretes a hormone called insulin to help transport the glucose from the blood into the cells. Without glucose our body becomes lethargic, our brain fails to concentrate, and dizziness and nausea can set in.

It’s clear that carbohydrates are an essential part of our diet and that by going low-carb, our overall health and vitality suffer and we’ll feel low in energy and mood. The key for maintaining a healthy balance (and sensible weight loss) is to choose smart carbs. You want to choose carbs that are the least processed – unrefined and closest to their natural state. These include many whole grains, such as oats, barley, legumes (beans and lentils), buckwheat and quinoa, and wholegrain products such as wholegrain breads and wraps.

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Many other carbohydrate foods are also slowly released, due to certain characteristics of the food that slow the process of digestion and absorption. Good ones to include in a healthy diet are pasta, vegetables and certain types of rice, such as doongara, basmati and steamed brown rice.

Look for high-fibre options and products labelled “low GI” to add to your diet, as they will be released slowly into the digestive system, regulating insulin release.

Don’t spend money on supplements you don’t need, and don’t be afraid of carbohydrates. The main equation necessary is energy expenditure – it’s more about the when, and how, of carbs, than not at all. Call Revamp PT and together we can figure out exactly how much energy your body requires, and how to personalize your exercise and nutrition plans to really optimize your body composition goals.

 

References:

Wolfram S, Raederstorff D, Wang Y, Teixeira SR, Elste V, Weber P. TEAVIGO (epigallocatechin gallate) supplementation prevents obesity in rodents by reducing adipose tissue mass. Ann Nutr Metab 2005; 49: 54–63.

Klaus S, Pultz S, Thone-Reineke C, Wolfram S. Epigallocatechin gallate attenuates diet-induced obesity in mice by decreasing energy absorption and increasing fat oxidation. Int J Obes Relat Metab Disord 2005; 29: 615–623.

Astrup A, Breum L, Toubro S, Hein P, Quaade F. The effect and safety of an ephedrine/caffeine compound compared to ephedrine, caffeine and placebo in obese subjects on an energy restricted diet. A double blind trial. Int J Obes 1992; 16: 269–277.

Belza A1, Frandsen E, Kondrup J. Body fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects. Int J Obes (Lond). 2007 Jan; 31(1):121-30. Epub 2006 Apr 25.

Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003;348:2082-90.

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