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The importance of strength training

Strength training, what you need to know!

At MyoActive we take strength training seriously. That’s why we have personal trainers that are also health professionals ready to help you. Strength training can help you lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities.

Strength training can also protect your joints from injury and reduce the likelihood of osteoporosis and osteoarthritis.

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component at MyoActive to assist overall health and fitness for everyone.

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Use it or lose it, what does it mean?

Lean muscle mass naturally diminishes with age, it’s a proven fact.

Your body fat percentage will increase over time if you don’t do anything to replace the lean muscle you lose over time, we’ve all been there haven’t we? Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.

Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.

Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

strength training
strength training equipment

Strength training can be done at home or in the gym. Common choices may include:

Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.

Weight machines. At MyoActive we offer various resistance machines to strengthen your muscles and joints.

The benefits at myoactive is that we are all health professional’s meaning we understand your body, muscles, joints, ligaments, tendons, hormones etc.

If you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your health professional before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

As long as you take the muscle you are working to fatigue — meaning you can’t lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.

It’s important to use proper technique in strength training to avoid injuries. If you’re new to strength training, work with a trainer or other fitness specialist to learn correct form and technique. Remember to breathe as you strength train.

When to expect results

You don’t need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful.

Being active for short periods of time throughout the day can add up to provide health benefits.

Perform strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.

Want to learn more, or join myoactive for personal training or memberships? Contact us today – www.myoactive.com.au/contact-us

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sleep

4 Tips to improve sleep!

Improve sleep at home!

This time of year especially with lockdowns you could find that your sleep is more disturbed than normal due to the extra stress and anxiety we all face in different ways from home schooling, missing daily exercise, to managing our careers and health and wellness.

There is a lot you can do to help yourself have a better sleep to ensure you are best placed to perform well at work, cope with stress and change, as well as hit your training goals, too!

Our top ZZZ tips are below:

1. Your body has a natural clock, called the circadian rhythm which is set by exposure to day light. So even in winter try and get outside early in the morning to expose yourself to sunlight and bright light to help keep your circadian rhythm on track.

2. To also help maintain your circadian rhythm its important to try and keep to a regular sleep pattern. That means at least getting up at same time each day, yes sorry, even at weekends too! Irregular sleep patterns will alter your melatonin and knock your circadian rhythm off track impacting your quality of sleep.

3. Relax...especially with Lockdown and cases of covid appearing here and there and the winter months this is harder than it seems to do in many ways. Our favourite ways to relax are a myotherapy treatment or remedial massage, magnesium salt bath, taking ten minutes to do mindfulness and reading a book in the hour or even half an hour before you turn the lights out.

4. Nootropics..do not worry we find it hard to say, but they do work! Nootropics are supplements, and other substances that claim to improve cognitive function, particularly executive functions, memory, creativity, and/or motivation. Nootropics is a growing area and there are a lot of supplements on the market. From taking a magnesium supplement an hour before bed time (or even a banana as its high magnesium and potassium which will help muscles relax).

Alternatively book a treatment today by clicking here!

 

sleep
4 Tips to improve sleep and maximise work from home!
muscles

Use your muscles!

Use your muscles!

Today’s hack goes to fixing joint locking when in a quadruped position, which will help your plank and you’ll finally see that arm muscle definition you were looking for!

Something quite extraordinary happens when you start to use your muscles, that is, that you start acquiring better load distribution and in this case 👉 a better joint alignment through wrist, elbow and shoulder.

Raise your hand, if you like to hang out on all fours while “sitting on your joints” rather than using your incredibly clever muscle co-contraction system? I used to! 👏

On the left, we can almost surely predict wrist, elbow and shoulder pain. On the right, you can clearly see the muscle engagement of the triceps and biceps. The pecs and serratus anterior are also working to lift that shoulder and upper body weight off the elbow and wrist!

Let’s be more like the photo on the right and you’ll see that planking won’t seem as hard anymore and your wrists, elbows and shoulders will be thanking you! 🙏 friendly reminder as therapists!

If you need assistance with using proper muscle activation and engagement instead of using your joints contact us today or book an appointment by clicking here.

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thoracic outlet syndrome

Delayed onset muscle soreness

Delayed onset muscle soreness also known as (DOMS)

Delayed onset muscle soreness (DOMS) is something everyone reading this has probably experienced. Some feel their heaviest DOMS 24 hours after a workout, whereas others know they pay the most for their leg days 2 days later.

Both are normal responses to exercise. Today we break down what that muscle soreness you feel is and isn’t from.

What is DOMS?

DOMS is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is also referred to as “muscular mechanical hyperalgesia.”

There are other working theories behind DOMS that attempt to explain the mechanism at a cellular level. Most deal with the presence of histamines, inflammation, prostaglandins, and other cellular markers of pain.

What causes DOMS?

Although the mechanism is not completely understood, the pain is thought to be a result of contractile tissue microtrauma- mechanical damage to the muscle on a very small scale. DOMS is increased with eccentric exercise, as this is thought to create more microtrauma to the muscle.

On the contrary, DOMS can be controlled by emphasizing concentric-only exercise for applications like training for in-season athletes.

What doesn’t cause DOMS?

It’s not Lactic Acid. Lactic Acid is a byproduct of cellular metabolism and it typically clears within 1 hour of exercise. The best work out does not cause the most DOMS either. DOMS is a result of exposure to new movement and new range of motion. It decreases with repeated efforts of the same workout: This specific adaptation to imposed demands is the cornerstone of a sound training program.

How do I help DOMS?

There are many anecdotal and bioscience ways to combat or reduce DOMS, including temperature manipulation, stretching, myofascial work, myotherapy etc.

The best researched method to improve DOMS is simple light cardio. If your legs are toast after a workout, don’t let that stop you from exercising again.

Need assistance suffering from delayed onset muscle soreness, book a myotherapy or remedial massage treatment today!

elbow pain melbourne

Is Myotherapy For you? How Myotherapy made me pain free in 14 days!

Myotherapy has evolved from Massage Therapy, so if you like Remedial Massage straight away you most likely will like Myotherapy. Although all Myotherapists have done a substancial amount of training in Massage, we practice Myotherapy which is different!

Myotherapy is a form of physical therapy used to treat, manage and in some cases prevent soft tissue discomfort, injures and dysfunction.

MyoActive Myotherapy encompasses 3 main components:

1. Manual Therapy & Subjective/Objective Assessments:

Which includes hands on therapy, trigger point therapy, functional cupping, dry needling, active stretching and functional movement testing. Which will relieve pain within 1-2 days post treatment even straight away in most cases but the pain can come back in a week, month or year if you don’t do your homework which is the second component!

2. Strength & Conditioning/Rehabilitation Program:

This is our most important part of the treatment for longterm results and longevity without pain. The reason a lot of therapists won’t give you a strength and conditioning program is because they are either inexperienced or they want you to keep coming back and back….

At MyoActive we aim to fix your pain completely within 3-5 treatments and if you look at our reviews that normally happens sometimes sooner then we think! If you have seen many physiotherapists, chiropractors, osteopaths, massage therapists in the past and keep having to see them again to be “fixed” they are just after your hard earn money….

So the next time you see a therapist and they want to give you stretches ask them what about strengthening exercises because you cannot get stronger by performing stretches and let’s be honest making the body stronger will reduce the amount of muscular, ligament, tendon and joint pain!

3. Exercise Prescription & Products to take home:

Every initial Myotherapy Consultation includes top of the range physical therapy equipment to reduce the chance of pain reoccuring and assist you in doing your exercises at home.

A lacrosse ball can be very useful for releasing trigger points and areas of pain short term, which further allows you to perform the strengthening exercises to make sure the pain doesn’t come back.

Resistance bands are extremely useful to strengthen the body at home without gym equipment. Being able to change the amount of load means you can make the exercises harder as you get stronger to strengthen the muscles which gave you pain in the first place.

Overall the reasons to see a Myotherapist is very clear, if you suffer from any type of pain muscular, joint, ligamenet or tendon we suggest to make an appointment. Not only will you get a proper assessment on what is actually happening, you will get 30-45 minutes of hands on, manual therapy which can include dry needling and functional cupping. Further 15 minutes of exercise prescription showing the individual how to perform certain exercises at home and also getting PDF exercise sheets on further how to use the physical therapy equipment outside the treatment room.

Remember even if you’ve seen a myotherapist before much like physiotherapy, every therapist is different, this is why you need to find a therapist who cares for your health and wellbeing and not about the money in your pocket. The goal is to fix your pain in the least amount of treatments not an on-going weekly visit to your myotherapist!

We are located in Melbourne, Burwood East 3151.

We are the leading myotherapy and remedial massage clinic in Melbourne and provide myotherapy services from accredited myotherapists to clients in Burwood, Burwood East, Vermont, Vermont South, Glen Waverley, Mount Waverley, Forest Hill, Wheelers Hill Nunawading, Heathmont, Blackburn, Canterbury, Surrey Hills, Camberwell, Box Hill, Ringwood, Knox, Rowville, Croydon, Croydon south and Boronia.

If you or someone you know could benefit from reducing muscular pain and improving function please visit www.myoactive.com.au

Jayden the head Myotherapist in Burwood East, VIC 3151. The leading Myothrapy and massage clinic in Melbourne