What is the minimal load that you need to use to build muscle? Recent research looking into the minimum load required to stimulate muscle growth shed some light on this question. The authors were able to come up with a suggested threshold. 4 groups performed leg and bicep exercises with different 1RM % loads. The […]
What is the minimal load that you need to use to build muscle? Learn More »
•3.84 Million Australians suffer the indignity of urinary incontinence •3.1 Million Women and 780,000 Men. •Major impact on physical, emotional and social health and wellbeing. •Consequences: embarrassment, social isolation. Stigma and financial cost. Normal bladder/bowel control •On average we pass urine 4-6 times during the day and up to twice at night. •Your bladder should
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Optimal bicep training: How many sets per week do you need? A recent study investigated this by testing 3 weekly set protocols in trained subjects. Groups preformed either 9,18 or 27 sets of bicep exercises per week for 6 weeks. What they found was that there was an inverted U response. The study showed optimal
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Machines vs free weights: which is better? Depends Often I get asked, should I use machines or free weights? The fact of the matter is this, your muscles don’t know the difference. Sure, with free weights you may activate a few more joint stabiliser muscles particularly if you are doing unilateral work. But that is
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Girl: “I don’t want to lift weights because I don’t want to be bulky”… Rubbish. The myth that if a girl lifts weights she will suddenly look like a highly chemically enhanced professional female bodybuilder has been around for an age but it is simply not true. Here is why. Testosterone By far the most
Girls, weight lifting and facts! Learn More »
The PINC Program is a physiotherapy based rehabilitation and fitness program for men and women with cancer. The benefits of regular exercise and healthy lifestyle practices for cancer survivors are well reported and yet many survivors are insufficiently active. Miche Hansen – Senior Physiotherapist has completed the required training and is now a PINC Certified
PINC & STEEL Program Physiotherapy – Giving women and men with cancer strength! Learn More »
When you are exercising at moderate to high intensities the muscles demand blood to supply energy to exercise. The body therefore shuts down blood flow to other regions to allow an increased flow to the muscles. In the heat our cooling mechanism is managed by increasing blood flow to the skin so the body
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If you have been diagnosed with a sports concussion the first thought will often be ‘when can I return to play? Just about all major sports now have guidelines for return to play. These are based on an international set of guidelines, established by a very large group of experts on concussion. Every couple
Concussion Part 2 – Return to Play Learn More »
So, you have a program and you are going along well, and all of a sudden, you are experiencing a lot of frustration as you cannot break through what you think is a plateau in strength. You are pushing really hard, your are trying to lift more each week and every time you come to
Concussion is defined as an injury to the brain that temporally affects brain function. It is diagnoses through a combination of a history of receiving a jarring or knock to the head or body, and the occurrence of certain signs and symptoms. Signs are what we see – a dazed look, poor balance and
Concussion Part 1 – The Injury Learn More »
The optimal age for specialising in a single sport is a well debated topic in athlete-development circles. Of course, parents want to give their kids every possible chance to succeed in sport and in life and often think that early specialisation is the best way to accomplish this. The evidence however suggests that specialising at
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This is a question we get a lot, often from people returning to training after some time away or with new trainees. Before we dive too deep into this answer it’s important to understand the difference between delayed onset muscle soreness (DOMS) and more serious injuries. DOMS is the general muscle stiffness or soreness experienced
“Why does my groin hurt the day after I squat?” Learn More »
Hamstring Strength – and some information about Hamstrings and their importance! “People tend to ask why do we need our hamstrings and what are their role within the body.” What are the Hamstring/s? The hamstring muscle is built up of 3 muscles, biceps femoris, semitendinosus, and semimembranosus. These muscles work together to produce and control
Why do we need hamstrings? Learn More »
