Move Health and Fitness

The Deadlift can improve horizontal force production in sports that involve hurdles, box jumps and running just name a few.

But with back pain being a common issue with the general public, the Deadlift can also play a part in the long term treatment of lower back pain when performed correctly.

Training programs should somewhat be designed to decrease injury risk and address muscle groups,joint motion,muscle balance and coordination patterns.

After an individual assessment has been made with each client it is important to prescribe a training program that delivers a strong foundation of strength as a platform before progressing to any functional dynamic training.

To do the things you love doing into your later years,having mobility, strength, flexibility along with controlled range of motion will give you the ability to perform the every day activities known as functional movement.

3 main benefits from an appropriate strength training program include
* stronger connective tissues to increase joint stability and help prevent injury.
* Increased functional strength for sports and daily activity.
* Increased lean body mass and decreased nonfunctional body fat.
*

Ageing is associated with a marked reduction in bone mineral density, muscle mass and diminished growth hormone.

There is evidence that resistance training both increases bone mass and prevents age related declines in bone mineral density.

3 good reasons why strength training can benefit you in your youth

* A properly designed resistance program can improve motor skill performance and may contribute to enhanced sport performance.
* A properly designed resistance program can improve psychosocial (confidence) wellbeing of youth.
* A properly designed resistance program can help promote and develop exercise habits during childhood and adolescence.

Before a muscle shortens it tightens due to constant activation by its nerves.

Stretching tight muscles can often cause them to tighten again after stretching. Tight muscles need to be loosened by activating the opposing joints and by getting rid of any tissue trigger points.
Using massage with foam rollers can achieve this by loosening trigger point tension.

When warming up,mobility is known as taking a joint through its full range of motion actively by using the muscles which produce those movements.

In this case Meagen is taking her ankle through the range of motion as she is preparing herself to squat with greater force production. Having restriction in her ankle will cause a flow on effect up the chain which can potentially lead to injury in other joints such as knees and hips over time.

As a warm up people still associate warming up with static stretching.
The problem with this is that static stretching can actually decrease muscle proprioception and power out put when lifting.

What the body needs to do before a better training session is to increase proprioception and power output. To do this we need to mobilise joints that need mobility and stabilise our joints that need stability.

Beneficial at any stage weight training will build strength and muscle and quite possibly reduce the risk of Chronic disease.

Training programs must be adjusted individually to each client. Remember that all clients are different.

Not every customer will start on the same page when beginning a new personal training program.

Understanding a customers functional movement pattern is the start to making sure their mobility is restored before adding weight. This then ensures they have developed proper movement patterns with less risk of injury.

Once this is achieved, setting a solid foundation then allows the customer to build on their level of strength which in turn will keep them healthy,active and doing the things they love doing.

For more info on how we can help you our details can be found in the bio above ☝️

There is something to smile about when working out on a regular basis supports
•Healthy mobility
•Fascia elasticity
•Stress relief
•Increased energy
just to name a few.

Exercise selection for beginning clients should strengthen the large muscle groups that if weak can increase the risk of injury.

Strengthening muscles in the trunk area such as abdominal muscles and spine erectors are just some of the main choices.
If we increase strength in functional movement patterns this will also help prevent injury in our later lives.

For more info on how we can help you details can be found in the bio above ☝️

Two training rules to avoid injury.

1. Work up to heavier loads with proper progression if you’re a beginner ( having a structured program will help with this.)
2. Ensure that good technique is always applied before increasing load. ( A good personal trainer will help with that.)

A training program should stress multiplaner ( 3 different planes of movement that we move in) multi joint , functional exercises to develop inter muscular coordination, proprioception and balance which results in strength that transfers to our daily activities.

Lower back pain occurs more frequently in persons with weak or non-proportionally developed muscles such as a weak abdominal wall.

Proper muscle development is required for the prevention of lower back pain.
Strengthening the erector spine muscles,abdominal wall and oblique muscles of the abdomen will help at forming a muscle corset that are often associated with large loads on the lumbar spine.

For more info on how we can help you in becoming stronger details can be found in the bio above.☝️

According to epidemiological data, up to 80% of the adult population suffer temporary or chronic pain in the low back region.

But through fundamentally sound training patterns,weight training can provide reliable proctection against lower back pain.

For more info our details can be found in the bio above.☝️

In order to properly over load the body,progression in weight training is key.

From week to week being rep,weight,volume or at least when exercise starts to feel easy progressive overload is important to achieve a result.

To avoid over training it is also important not to work at high intensities in every session but rather have a structured program that allows to help you achieve progressive overload.

Benefits of strength training include bone strength and a reduced risk of osteoporosis.
* stronger connective tissue’s to increase joint stability and help prevent injury.
* Increased functional strength for sports and daily activity.
* Increased lean body mass and decreased non functional body fat.