The EP Group

Accredited Exercise Physiologists

The importance of incorporating weight training into your exercise regime

weight trainingThe health benefits associated with weight training has lead to the National Physical Activity Guidelines now suggesting muscle strengthening activities on at least two days each week. Previously, recommendations were predominately focused on aerobic training however there is more and more scientific evidence linking resistance and weight training to reductions in type 2 diabetes, high blood pressure, weight gain, heart disease, mental health and premature death.

Resistance and weights training is now recognised as an important component in any weight management program as well as having significant benefits for bone and joint health, while preventing deconditioning and falls among the elderly.

There is a big misconception that lifting weights will lead to women becoming big and bulky, in fact, research has found that women don’t typically gain muscle like men due to producing 10 to 30 times less in the hormones required to do so. The main benefit of lifting weights is to maintain or improve muscle mass. The more lean muscle we have, the faster our metabolism is going to function – even while we are sleeping or sitting down at work. It also prevents the early onset of osteoporosis as women typically experience approximately 2% of bone loss each year after the onset of menopause. Weights training encourages cell growth and increases calcium deposits thus improving bone density!

If you’re unsure how to incorporate weights training into your exercise regime then come and see one of our exercise physiologists to guide you in the right direction.

Anti-rotation exercises for back pain: masterstroke or misplaced theory?

At the EP Group, I have to say we probably have a foot in both camps regarding the benefits of anti-rotational exercises for treating back pain. We tend to look at them more as a great stepping stone to more functional movements rather than the panacea for all back related dysfunction. It doesn’t take a genius to work out that exercises like the Pallof press and an anti-rotation focused woodchop are far from intuitive movements and to most, probably feel quite unnatural, but as we have seen them filter into the world of rehab from the functional training arena, we do see some advantages to this exercise if utilised in the right way, at the right time in a rehab program. In the same way that isometric exercises are utilised in early-stage rehabilitation to re-teach muscle activation, anti-rotation exercises can be utilised as a natural extension of this, teaching activation with a constant pertubation. This is a great stepping stone to help coordinate multiple stabilising muscles before embarking on multi-plane functional movements that mimic real-life tasks or activities.

There is nothing more polarising than a new fitness trend, people reacts strongly in both directions, but when you actually stop to analyse it, pick it apart and reapply the theory in a slightly different context a good practitioner can come up with some interesting and effective solutions. If you’re interested in trying a new activity range of exercises or fitness innovation, but you’re unsure because you have a history of injury, illness or inactivity, don’t put it in the “too hard basket”, let an Exercise Physiologist guide you through an introduction to that activity and help you make an informed decision about whether the activity is right for you. We have facilities in the Melbourne CBD, South Melbourne and Hawthorn East and Yarraville.

Pallof Press

Pallof Press

What is Sacroiliac Joint Dysfunction and how does it cause pain?

The Sacroiliac Joint (SIJ) is the link between your spine and your pelvis. This joint is very rigid and tough, generally allowing only a few degrees of movement. The cartilage at the SIJ acts as a shock absorber between the bones at this joint. If the cartilage is worn the bones begin to rub on each other and SIJ osteoarthritis occurs. This is the most common cause of SIJ dysfunction. Other forms of arthritis including Rheumatoid, Psoriatric, Gout and Ankylosing Spondylitis can cause SIJ dysfunction. SIJ dysfunction can also present as a result of mechanical, strength or movement deficiencies acquired over one’s life. In this case, there are two main causes of sacroiliac joint dysfunction, which inherently leads to sacroiliac joint pain. They are instability or hypermobility and stiffness or hypomobility. Hypermobility is the more common source of SIJ dysfunction from this perspective.. The best method of combatting this type of SIJ pain is with corrective exercise. Please contact us if you need more information on ridding yourself of SIJ pain.

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