Search

Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

Month

January 2019

What is Pilates?

Pilates is a low impact form of exercise aimed at strengthening the whole body, especially the core. Whether a beginner or an elite athlete and regardless of age and gender, Pilates could be beneficial for you. Practioners argue there is a wide array of benefits to practicing Pilates including improving muscles strength, balance, joint mobility and even stress relief.

Here at Emma James Physio, we offer a range of different classes including Clinical Pilates which are led by highly qualified instructors. If you have back pain and would like to see how we can help, please call us 01442870686 or visit our website www.ejphysio.co.uk

shutterstock_76433809NEW PILATES CLASSES – 2019

Our latest Studio Timetable and all Pilates & Yoga Classes for January onwards are now up on the website so check out a time that suits you, grab a friend and start the new year as you mean to go on!

Blog post by Jade
Emma James Physio

How to keep your brain young – Just keep moving!

Hiya,

I found this informative article by Celia Dodd about the cognitive benefits of exercise. Researchers at the University of Canberra in Australia found that regular aerobic exercise dramatically improved cognitive abilities such as thinking, reading, learning and reasoning.

Muscle strengthening, meanwhile, had a significant impact on memory and the brain’s ability to plan and organise.

All this is an excellent reason to re-think the exercise you do, with research showing that even those who have done little exercise before the age of 60 can see cognitive benefits almost immediately.

Increasing your walking speed to brisk, carrying the shopping home rather than getting the car out, and digging the garden can make a huge difference.  Consider signing up to a regular exercise class (strength and conditioning, spinning, pilates) to increase the motivation to complete regular exercise and enjoyment exercising in a group.

You can read the full article here:
https://www.dailymail.co.uk/health/article-6178025/How-brain-young-just-moving-says-Celia-Dodd.html

Keen to try something new? check out details of all our Exercise Classes on our Website or you can ring Reception for more information.

lisa

Right… Im off to my Pilates Class! 🙂
Lisa
x

Blog Post by Lisa
Senior Physiotherapist
Emma James Physio

Don’t be scared to weight train, Ladies!!!

Happy new year to you dear readers,

Working in a gym environment I get a lot of comments from the lady gym members about not wanting to do weights because they don’t want to bulk up. I do chuckle to myself whenever I here this comment, as it’s such a pre-conceived misconception that simply isn’t true! As a personal trainer, I believe it is important for people to understand the importance of weight training, so I am going to explain the benefits of including weights into your fitness programme.

If you include 2-3 weight sessions a week it will help with your weight loss because weight training will increase your metabolism and therefore burn more calories throughout the day. When we are pounding the streets doing our running or cardio in the gym, we are working hard and burning calories, but when we stop, the calorie burning slows down.

Weights are important because while we are doing weights, we are burning calories and will continue to burn calories throughout the day even after the exercises have stopped. The reason for this is that weights build muscle and the more muscle we have, the more fat we burn.

So in conclusion, someone who doesn’t do weights will not burn as many calories throughout the day compared to someone who adds weights to their workout.

On top of this, muscle is much denser and more compact and takes up less space than fat, whereas fat is soft and squishy, so therefore takes up more space within the body.

The more muscle content you have, the better your body shape will be compared to someone who has no muscle content.

Adding Weights to your programme

When adding weights to your workout ladies, please do not take it to mean that you only do light weights with high repetitions. This type of weight training uses your slow twitch fibres, the same as you use for your cardio. I suggest you use heavy weights with low repetitions to change your programme around. I promise you, you will not bulk up, you will tone up!

To add, one of the reasons behind this is that we do not have enough of the male hormone testosterone to get big and bulky. Your diet would have to be very different to a normal healthy balanced eating plan if you wanted to bulk up.

So, in a nutshell, there is no way you will bulk up, so don’t be scared of lifting weights.

Tracking your progress

When tracking your progress, I say ditch the scales and use a tape measure instead, or try a pair of jeans or a jacket that are tight on you and then, hopefully, after following a weight training programme accompanied with healthy eating and cardio, you will notice a difference and your clothes will start to feel looser on you.

To summarise: along with a healthy balanced diet you can combine lifting weights and cardio and you will see the pounds falling off and see an improvement in your body shape and muscle tone.

Remember: The more muscles we have, the more calories we will burn – even when resting.

kerry-gym-managerMore info on my personal training can be found on our website

Kerry
x
Personal Trainer & Gym Manager at Emma James Physio 

Weight loss Tips

Hiya everyone,

Well.. we can all admit to eating too many mince pies or roast potatoes so heres my top weight loss tips after the festive season!

  • Don’t skip breakfast – Skipping breakfast won’t help you lose weight
  • Eat regular meals. Eating at regular times during the day helps burn calories at a faster rate
  • Eat plenty of fruit and veg
  • Be more active
  • Drink plenty of water
  • Eat high-fibre foods
  • Read food labels
  • Use a smaller plate
    kerry-gym-manager

Happy New Year to you all!

Kerry
x
Personal Trainer & Gym Manager at Emma James Physio

Create a free website or blog at WordPress.com.

Up ↑

%d bloggers like this: