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Should You Exercise When You're Sick?

Should You Exercise When You’re Sick? A Guide to Making the Right Choice

As the cold and flu season approaches, many of us will inevitably fall ill and face the dilemma of whether to continue our workout routine or take a break to recover. While exercise can have immune-boosting benefits, intense training can actually suppress our immune system, making us more vulnerable to opportunistic infections. Missing weeks of training due to illness can be a setback for any athlete. So, the question arises: should you push through and train, or prioritise rest and recovery?

While there is no one-size-fits-all answer, a simple rule known as the “neck check” can guide your decision-making process.

The Neck Check: Listen to Your Body A general rule of thumb is to perform a “neck check” to determine whether exercising is appropriate during illness. If your symptoms are localized to the neck and above (such as throat and head issues), you can engage in light to moderate-intensity exercise. However, if your symptoms are below the neck, it’s best to prioritize rest.

When Exercise is Okay: You can generally exercise when experiencing mild symptoms like:

  • Mild sore throat
  • Runny or stuffy nose
  • Earache
  • Sneezing
  • Watery eyes
  • Mild headache

In fact, engaging in light exercise with minor illnesses can actually enhance your immune system and potentially shorten the duration of your illness.

When to Avoid Exercise: It’s advisable to avoid exercise when experiencing symptoms below the neck, such as:

  • Coughing
  • Fatigue and tiredness
  • Congestion or tight chest
  • High temperature/fever
  • Chills
  • Stomach bug
  • Muscle aches
  • Diarrhoea

Returning to Exercise Post-Illness: After your symptoms below the neck have resolved, it’s recommended to wait for an additional day before resuming your training. When you’re ready to start again, begin with a light session, such as a recovery pace run/ride or reduced weights in the gym. Continue training at a recovery pace until all above-the-neck symptoms disappear.

It’s important to be mindful of any returning symptoms. If they resurface, it’s crucial to halt your training and allow yourself more rest, as pushing too hard too soon can prolong your recovery.

Additional Tips for Returning to Exercise: Here are some additional guidelines to follow when resuming exercise post-illness:

  1. Prioritize Recovery: Pay attention to your body’s need for adequate sleep and rest during the recovery process.
  2. Consider Others: Remember that when you’re unwell, you’re contagious. Be considerate of your teammates and training partners, as they would prefer to stay healthy.
  3. Avoid Intense Cardio in Cold Air: Strenuous cardio exercise in cold air can irritate your lungs and airways, so it’s best to steer clear until you fully recover.
  4. Stay Warm: Dress appropriately to keep your body warm during workouts, as this can aid in recovery.
  5. Hydrate Adequately: Ensure you maintain proper hydration levels to support your immune system and overall well-being.
  6. Support Your Immune System: Consider supplementing your diet with Vitamin C, Zinc, and probiotics to assist your immune system in fighting the infection.
  7. Listen to Your Body: If your body is telling you that exercise doesn’t feel right during the recovery phase, it’s crucial to prioritise rest and allow yourself more time to heal.

Armed with this information, you can now make an informed decision about whether to rest or train when you’re sick. Remember, there’s no shame in taking a break to prioritize your health. If you need further guidance or assistance, please don’t hesitate to reach out to us. Your well-being is our top priority.

Should You Exercise When You're Sick?

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Empowering Athletic Performance through Integrated Sports Medicine

Welcome to the official blog of MyoActive, your go-to sports medicine clinic for unlocking the full potential of athletic performance. With a comprehensive range of services, including physiotherapy, myotherapy, osteopathy, massage therapy, personal training, and state-of-the-art gym facilities, we are committed to guiding athletes of all levels towards optimal health, peak performance, and long-term wellness. In this article, we’ll explore how MyoActive’s integrated approach to sports medicine can help you prevent injuries, enhance performance, and achieve your athletic goals.

  1. Injury Prevention: The Cornerstone of Athletic Excellence Injuries can hinder progress and derail even the most dedicated athletes. At MyoActive, our team of sports medicine professionals emphasizes the importance of injury prevention through tailored strategies. We’ll discuss the role of physiotherapy, myotherapy, and osteopathy in identifying and addressing musculoskeletal imbalances, optimizing movement patterns, and enhancing joint stability. Our experts will also delve into the benefits of regular sports massages in reducing muscle tension, promoting flexibility, and preventing soft tissue injuries.
  2. Performance Enhancement: Unleashing Your Athletic Potential Achieving peak performance requires a holistic approach that considers various facets of athleticism. MyoActive’s comprehensive services enable athletes to optimize their performance through individualized training programs and cutting-edge techniques. Our blog will explore the benefits of personalized training regimens developed by our experienced personal trainers, who work closely with athletes to improve strength, endurance, agility, and speed. We’ll also highlight how our on-site gym facilities provide the ideal environment for athletes to push their limits and achieve breakthrough results.
  3. Rehabilitation and Recovery: Bouncing Back Stronger Injuries are a setback, but they don’t have to be the end of your athletic journey. MyoActive is dedicated to guiding athletes through the rehabilitation process with our expert sports medicine practitioners. We’ll delve into the role of physiotherapy, myotherapy, and osteopathy in promoting efficient healing, restoring functional movement, and facilitating a safe return to sports. With our personalized treatment plans, advanced rehabilitation techniques, and ongoing support, athletes can bounce back stronger than ever.
  4. Sports-Specific Therapy: Targeted Care for Optimal Performance Different sports impose unique demands on the body. At MyoActive, we understand the importance of sports-specific therapy to maximize performance and reduce the risk of injuries. Our clinic’s experts specialize in tailoring treatment plans and training programs to cater to the specific requirements of each sport. We’ll explore how our multidisciplinary approach, encompassing physiotherapy, myotherapy, osteopathy, and sports massage, helps athletes optimize their athletic potential in their chosen disciplines.
  5. The Mind-Body Connection: Enhancing Mental Resilience Athletic success isn’t just about physical prowess; mental strength is equally crucial. MyoActive recognizes the significance of the mind-body connection in achieving peak performance. Through our blog, we’ll discuss the role of sports psychology techniques, such as visualization, goal setting, and stress management, in building mental resilience, enhancing focus, and boosting confidence. We’ll provide practical tips to help athletes harness their mental potential and achieve optimal performance in sports and beyond.

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MyoActive, the leading sports medicine clinic in Burwood East, is dedicated to empowering athletes to achieve their highest potential. With our integrated approach combining physiotherapy, myotherapy, osteopathy, massage therapy, personal training, and state-of-the-art gym facilities, we offer comprehensive care under one roof. By focusing on injury prevention, performance enhancement, rehabilitation, sports-specific therapy, and the mind-body connection, we strive to optimize athletic performance, promote overall well-being, and support athletes on their journey to greatness.

ab wheel rollout

Mastering the Ab Wheel Rollout

“Mastering the Ab Wheel Rollout: A Complete Guide for Beginners”: This blog post can provide step-by-step instructions on how to properly perform the ab wheel rollout for beginners. It can cover topics such as correct form, common mistakes to avoid, modifications for different fitness levels, and tips for building strength and stability gradually.

The ab roller exercise, also known as the ab wheel rollout, is a challenging exercise that targets the muscles of the core, particularly the abdominals, including the rectus abdominis, obliques, and deep core muscles. Here’s how it’s performed correctly:

  1. Starting Position: Begin by kneeling on the floor with the ab wheel in front of you. Place your hands on the handles of the ab wheel, shoulder-width apart, and extend your arms straight out in front of you, keeping your back straight and your core engaged.
  2. Rollout: Slowly roll the ab wheel forward, extending your body into a straight line as far as you can while maintaining control. Keep your core tight and your back straight throughout the movement. Your arms will be fully extended in front of you as you roll out.
  3. Return: Slowly roll the ab wheel back towards your knees, pulling with your abs and keeping your core engaged. Keep your back straight and your body in a straight line as you return to the starting position.
  4. Repeat: Perform the desired number of repetitions, starting with a manageable range of motion and gradually increasing the difficulty as you progress.

Here are some benefits of performing the ab roller exercise correctly:

  1. Core Strength: The ab roller exercise is a highly effective exercise for developing core strength. It targets the entire core, including the rectus abdominis, obliques, and deep core muscles, helping to strengthen and tone these muscles for improved functional performance in sports and everyday activities.
  2. Improved Stability: The ab wheel rollout requires stability and control of the core muscles, as well as the shoulders, arms, and back. Regular practice of this exercise can improve your overall stability and balance, which can help enhance your performance in other exercises and activities.
  3. Increased Abdominal Definition: The ab roller exercise is a great exercise for sculpting and defining the abdominal muscles, particularly the rectus abdominis. As you roll out and extend your body, the rectus abdominis muscles are fully engaged, helping to develop a more toned and defined appearance in the abdominal area.
  4. Functional Core Strength: Strong core muscles are essential for maintaining proper posture, stability, and balance in everyday activities and sports. The ab roller exercise mimics the movement patterns of many functional activities, such as pushing and pulling, making it a valuable exercise for developing functional core strength.
  5. Versatility: The ab roller exercise can be modified to suit different fitness levels and goals. Beginners can start with partial rollouts and gradually progress to full rollouts as they build strength and stability. Advanced users can add variations, such as performing the exercise from a standing position or incorporating additional movements, to increase the challenge and intensity.
  6. Efficient Workout: The ab roller exercise is a compound exercise that targets multiple muscle groups at once, making it a time-efficient addition to your workout routine. It can be performed as part of a comprehensive strength and conditioning program or as a standalone exercise for a quick and effective core workout.

It’s important to perform the ab roller exercise with proper form and technique to avoid injury and maximise its benefits. Always start with a manageable range of motion and progress gradually as you build strength and stability. If you’re new to this exercise, it’s recommended to seek guidance from a qualified fitness professional to ensure you’re performing it correctly and safely. As with any exercise program, it’s always advisable to consult with a healthcare professional before starting a new exercise routine, especially if you have any underlying health concerns or medical conditions. Keep practising and stay consistent to reap the benefits of the ab roller exercise!

 

Burwood East Gym

The Importance of Joining a Gym In 2023

The Importance of Joining a Gym: Benefits for Strength, Aerobic Fitness, and Pain Reduction

In 2023, joining a gym may still be an important way to improve your physical health and overall well-being. Here are a few reasons why people may choose to join MyoActive:

For many people, joining a gym is an important step towards improving their physical health and well-being. A gym membership provides access to a wide variety of equipment and facilities, as well as the guidance and support of trained staff. In this blog post, we will explore the many benefits of joining a gym, including the potential to increase strength, improve aerobic fitness, and reduce pain.

Benefits of Strength Training at the Gym

One of the primary benefits of joining a gym is the opportunity to participate in strength training. This type of exercise involves using resistance to challenge the muscles, typically through the use of weights or other equipment. Strength training has a number of benefits, including:

  • Increased muscle mass: By increasing the demand on your muscles through strength training, you can increase the size and strength of your muscles. This is especially important as we age, as muscle mass naturally decreases over time.
  • Increased bone density: In addition to increasing muscle mass, strength training can also help to increase bone density, which can help to prevent conditions such as osteoporosis.
  • Improved metabolism: Strength training can help to increase your resting metabolic rate, which is the number of calories your body burns at rest. This can make it easier to maintain a healthy weight and improve overall health.
  • Improved functional fitness: Strength training can help to improve your functional fitness, which is your ability to perform everyday activities with ease. This can include activities such as lifting groceries, climbing stairs, or even just getting out of a chair.
  • Reduced risk of injury: Strong muscles can provide support to joints and help to prevent injuries, especially as we age.
  • Improved mental health: In addition to physical benefits, strength training has also been linked to improved mental health, including reduced stress and improved self-esteem.

Gym facilities typically offer a wide variety of strength training equipment, including weight machines, free weights, and resistance bands. Staff at the gym can also provide guidance on how to use the equipment safely and effectively, and may be able to design a personalized strength training program to help you reach your goals.

Benefits of Aerobic Exercise at the Gym

In addition to strength training, many gyms also offer a range of options for aerobic exercise, which involves sustained, rhythmic movement that increases your heart rate and improves your cardiovascular fitness. Some examples of aerobic exercise include running, cycling, swimming, and participating in group fitness classes at MyoActive.

Aerobic exercise has a number of benefits, including:

  • Improved cardiovascular health: Regular aerobic exercise can help to improve the health of your heart and lungs, reducing your risk of conditions such as heart disease and stroke.
  • Improved mental health: Aerobic exercise has been shown to improve mental health by reducing stress, improving mood, and helping with sleep.
  • Weight management: Aerobic exercise can help you burn calories and maintain a healthy weight.
  • Increased energy: Regular aerobic exercise can help to increase your energy levels and improve your overall sense of well-being.

Gyms typically offer a wide variety of options for aerobic exercise, including treadmills, stationary bikes, and elliptical machines, as well as group fitness classes. Staff at the gym can also provide guidance on how to incorporate aerobic exercise into your routine safely and effectively.

Benefits of Exercise for Pain Reduction:

In addition to the physical benefits of strength training and aerobic exercise, regular physical activity can also help to reduce pain. Exercise can help to reduce pain by:

    • Strengthening muscles: Strong muscles can provide support to joints and help to reduce the strain on the body, which can help to reduce pain.
      • Improving flexibility: Exercise can help to increase flexibility and range of motion, which can also help to reduce pain.
      • Reducing stress: Exercise has been shown to reduce stress and improve mood, which can help to reduce the perception of pain.
      • Improving sleep: Exercise can help to improve sleep quality, which can in turn help to reduce pain.

      If you are dealing with chronic pain, it’s important to consult with your healthcare provider before starting an exercise program. They can help to determine the best type of exercise for your needs and provide guidance on how to progress safely. Many gyms also have staff trained in working with clients who have chronic pain, and can provide personalized exercise programs to help you manage your pain.

      Joining a gym can be a great way to improve your physical health and overall well-being. Strength training and aerobic exercise have a number of benefits, including increased muscle mass, improved cardiovascular health, and improved mental health. In addition, regular physical activity can also help to reduce pain. While a gym membership is not necessary to get in shape, it can provide access to a wide variety of equipment and facilities, as well as the guidance and support of trained staff. Whether you are looking to build strength, improve your cardiovascular fitness, or reduce pain, a gym can be a valuable resource in your journey towards better health.

Interested in joining a local gym near Burwood East?

Click here to join.

 

Burwood East Gym

Glute Drive Machine

Glute Drive Machine

MyoActive Glute Drive – The MyoActive Glute Drive is a commercial-rated plate-loaded gym machine designed for safe and effective execution of the hip thrust exercise to improve strength, speed, and power in the glute and hip muscles. Inspired by the increasing trend of glute exercises seen in various and dangerous executions in the gyms today, the MyoActive Glute Drive safely and smartly isolates your glutes, building power through a strong hip bridge motion, creating sexy glutes, improved hip and core stability. These benefits are universally desirable, important for a wide variety of sports and exercises, and are arguably the most important muscles for total athleticism.

Whether you are trying to build superhuman strength like the pioneer of the modern-day hip thrust Bret Contreras, or you are just trying to shape and tone your glutes, the MyoActive Glute Drive delivers results. The plate loaded hip thruster machine is easy to set up, easy to get into because of its industrial grade seat belt, and safe on the back because of an articulating back pad that supports the entire length of the spine and promotes a proper hip hinging motion. With a small footprint, compatibility with Olympic weight plates and resistance bands, and ability to be used by exercisers of any age or fitness level, this “butt blaster” machine is a game changer. It will quickly and easily become the most used piece of equipment in any gym.

What are the benefits of the MyoActive Glute Drive vs. traditional hip thrust exercise? –
The hip thrust is the exercise that everyone is doing (or should be doing) in gyms today, and has rapidly become the hottest social media trend in fitness. The glutes are the most powerful muscles in your body, designed to extend the hip and pull the leg behind the body. If your glutes are underdeveloped, your strength, power, and speed are all compromised for sports performance and functional movement. The barbell hip thrust exercise is performed using a low bench, or alternatively from the floor (known as the barbell glute bridge exercise).

The exerciser will place a Olympic bar loaded with weight plates directly on the upper thigh, directly below the pelvic region. To help relieve the pressure from the barbell, a towel or foam squat pad is commonly used across the lap. Performing the hip thrust exercise can be tricky, since the exerciser has to get under a loaded bar, maneuver it into position, and then control the weight during the course of the exercise.

The exercise itself can be limited in workload potential depending on how much weight the exerciser can not only control, but withstand from feeling crushed beneath the load. And, the hip thrust exercise not only ties up an Olympic bar and bench from use by other gym members, but also takes up a ton of space during execution. The MyoActive Glute Drive gives you the full benefits of the hip thrust exercise, simply, safely, and with good form.

The machine is designed to promote good biomechanics and a balanced weight curve. A comfortable padded belt secures the user to the back pad which supports the full length of the spine for added safety. Users can load up to five 20kg Olympic plates on each side, which gives the machine a max weight load of 200kg. Best of all, the Glute Drive contains the exercise within a compact, safe zone, and even allows weight plate storage for convenience and organization with the optional rear storage rack.

MyoActive Glute Bridge
Hip Thrust Machine

MyoActive Glute Drive Benefits:
Proper biomechanics
Optimal load curve
Full range of motion
Full glute engagement
Full spinal support
Essential for total athleticism
Frees up benches and barbells for other gym members

 

Join Our Gym Today: www.myoactive.com.au/membership

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