Coronary Artery Disease and High Intensity Interval Training
Cardiac HIIT

Most people would think that High Intensity Interval Training could be risky for people with coronary artery disease.  There is now evidence to say that this is not the case at all. A Canadian study published this year designed a 12 week exercise training study with 22 subjects who had documented coronary artery disease.  Half [...]

Partial Squats or Deep Squats?

Some of you may have heard of the name Charles Poliquin as he is one of the world’s most successful strength coaches.  He has trained Olympic medalists in 17 sports and world record holders in 10 different sports.  So when he makes a comment such as “if you are not going past parallel, you’re not [...]

Worrying Trends in Low Back Pain
Back Pain

The treatment of back pain has been taking up a lot of scientific press recently with some trends that are worrying doctors. Around 90 percent of us will experience lower back pain at some stage in our lives with 25-35 percent of the population having back pain at any one time.  New research from Australia [...]

Fit to Drive Your Desk ?
Fit to drive your desk

Having completed a number of workstation assessments in the early part of this year, I have reflected on a number of common patterns among desk based workers. We’ll address one of these patterns in this blog. This common pattern often occurs when the keyboard and mouse are set too far from the body, with the [...]

Leg Length and Pelvic Height Differences..

I would like to say that 1 out of 10 people have this issue but it’s more like 3 out of 5. It can be the source of back and neck pain and the source of inefficient cycling or running. The skeleton has to work against gravity 24 hrs a day and this applies whether [...]

Cardiovascular Drift…
Cardiovascular Drift

If you monitor your intensity with heart rate you need to know about this. Feedback from your heart rate monitor can make you think you are working harder than you actually are. If you were off for a long ride or run at a constant effort or workload your heart rate can drift up after [...]

Chronic Pain…
Chronic Pain

Pain is a very effective alarm system that functions to warn the body of damage or potential damage and to promote healing by limiting movement of the effected area. It is a combination of sensory – the touch part (eg cutting, crushing, burning), and emotional (the unpleasantness of pain) factors, and is controlled by the [...]

Tips to Run and Walk Injury Free
Run & Walk

Most running injuries occur as a result of the interplay between three causative factors: Training habits Biomechanical flaws Genetic/anatomical factors The first two are controllable and modifiable, the third is not. Tips for optimising your training habits include: Ensure you have a planned training programme that includes gradual increases in training volume and intensity Consistency [...]

Marathons & Carbohydrates

Here are the latest nutritional tips for the consumption of food and drink during a marathon or endurance event.  These were presented at the 2012 American College of Sports Medicine Conference. If you want to last the distance better you can throw out the old guidelines which recommended consuming 30-60 grams of carbohydrate per hour. [...]

Beetroot Juice..

Beetroot juice can let you do more with less effort.  Yes your own garden has ergogenic aids.  Just drink 500ml of beetroot juice 2 1/2 hours prior to an exercise session and experience the benefit of being able to do more with less effort. It is the latest nutritional talking point and worth noting.  Some [...]

High Intensity Interval Training!

High intensity interval training (intermittent bouts of hard exercise) can produce the same results you would expect to get with long endurance training but with about 90 percent less volume.  If you want to take the guess work out of what to do here, go no further.  We used all the research at our fingertips [...]

Water is Water??

Most of us don’t know that the human body is made up of 70 percent water. We actually lose about 2.5 – 3L of fluid each day through sweating, breathing, urinating, moving, and sleeping, which means it doesn’t take much to become chronically dehydrated. If you get into this state you have a high chance [...]

A Pain in the Neck
Pain in the Neck

A common issue among desk-based workers is pain around the neck, shoulders and head region. Typically this will be felt as ‘tension’ or ‘stress’ and tightness through the upper back, neck and shoulder muscles. Typically we see people with rounded shoulders, a forward head position (chin poke), and an increased mid back curve (thoracic kyphosis). [...]

Knee Pain
Knee Pain

Anterior knee pain, or patellofemoral syndrome, is used to describe a general pain at the front of the knee which comes on gradually with symptoms increasing over time, typically without any major trauma. The familiar pain may be an ache in the front part of the knee around and under the kneecap (patella). Pain is [...]

Good Fat
Good Fats

Obesity is increasing in NZ and many other countries. At least we know when it comes to fat we are experts at storing it. Unfortunately that is about where our expertise ends. Eat fat and lose weight. Eat fat and become more efficient at using fat for energy. Of course the fats I am referring [...]

Pain and Breathing
Pain and Breathing

A recent study highlighted the importance of breathing patterns and the unique ways the body deals with pain. Fifty subjects were exposed to mild and moderate thermal pain, firstly while breathing normally and secondly while breathing at half the normal rate. Slower breathing was related to significantly less pain and lower scores of unpleasantness. What [...]

Beta Alanine
beta alanine

You may have seen a previous blog on how beetroot juice improves your ability to train harder and perform better. Beta Alanine is the next supplement you need to know about. This is also evidence based and only one of three supplements that the international nutritionists recommend. Beta Alanine is a naturally occurring beta amino [...]

When ironing becomes more enjoyable than exercise

Not so long ago I asked one of my cardiac clients a cheeky question which gave me an unexpected answer. I asked her if she had to choose between ironing and exercise which one would she choose. The answer to my surprise was “ironing”. When I asked “why?” she said that at least with ironing [...]

A Common Cause of Lower Back Pain
Back Pain

If you have a deep, aching lower back pain, possibly radiating below the belt line to one side of the pelvis, hip or buttock, the culprit may be the quadratus lumborum (QL) muscle. This muscle represents a common area of dysfunction leading to ongoing discomfort that can effect simple movements such as prolonged standing, walking [...]

How much exercise is enough?

Welcome to my first blog on this site and welcome to my first blog ever.  After 25 years working in my profession as an Exercise Physiologist I thought it was time to share to a wider audience. I have dedicated this blog as a tool for Exercise Physiologists from BodyLab to provide you with useful [...]

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