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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 

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Tips to stay motivated to run in the winter

Hiya,

Here’s my top tips on staying motivated to keep that run going, even in the cold winter months!

Set yourself goals – write down your goals as well as tell people what your goals are so it will make you achieve them and keep you motivated

Enter a winter race – This is another way to keep you focused and motivated to train

Hire a personal trainer or find a running buddy – book a session or meet a buddy for a run. You are more likely to turn up because you will have to pay your trainer even if you do not turn up or you will be letting your buddy down.

Train in the morning – Get your session done first thing and then you do not have all day to talk yourself out of going for a run

Add variety to your run training:

  • Strength exercises
  • Treadmill running
  • X-trainer
  • Swimming
  • Exercise classes
  • Circuit training
  • Spinning

Ensure you dress for winter – Buying new clothes can also help motivate you. Remember to dress down 10% to what the actual weather is outside because you will warm up as you get going on your run.

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

Kerry
x
Personal Trainer & Gym Manager at Emma James Physio 

My top workout, meal & exercise of the month

Hiya buddies,

Just wanted to share with you my top Abs workout, favourite meal and lunge exercise for November!
Follow our blog for more top tips each month.

Ab Workout for November

  • Level 1 20 reps X 2
  • Level 2 20 reps x 3
  • Level 3 20 reps x 4
  • Rest between sets up to 1 minute


Mea
l of the month for November

nov-food

Here’s my chicken, sweet potato, goats cheese and avocado
Simple and easy to make and delicious 🙂

 

 

 

 



evoke2November exercise of the month – Lunge

Objective:
Improve leg strength, dynamic balance and control. Shapely legs and bum

Target muscles:
Glute and thigh muscles

 

Technique tips:

  • Keep shoulders over hips so that you do not lean excessively forward or back
  • Ensure both knees are bent at about 90 degrees
  • Make sure your front knee is directly above your ankle, not pushed out to far
  • Ensure the other knee doesn’t touch the floor
  • Keep weight in your heels as you push back up to the starting position

Keep up the good work everyone!

All the best
Kerry
Personal Trainer & Gym Manager at Emma James Physio

Getting back to an exercise routine

Hi Everyone,

Here’s our Evoke and Emma James Physio Tips on getting back to an exercise routine

  1. Don’t overdo it straight away
  2. Set achievable goals
  3. Enter an event
  4. Start with what works for you
  5. Make sure you take those rest days
  6. Start your workout with a good warm up and finish with a cool down
  7. Take it steady and focus on your form
  8. Listen to your body
  9. Remember how good it makes you feel. Get those endorphins going!!
  10. Schedule your workout in your diary
  11. Do it for you, no one else
  12. Prepare your gym bag
  13. Make sure you get enough sleep
  14. Find a buddy who keeps you motivated or get a personal trainer

If you are keen to get back into an exercise routine and would like more information, please visit our personal training section: www.ejphysio.co.uk

All the best!

Kerry
Personal Trainer & Gym Manager at Emma James Physio

Super Cycling Simon

Hi,

Cycling is in the news as Super Simon Yates has recently won the Vuelta a Espana https://www.bbc.co.uk/sport/cycling/45540766 to complete a clean sweep of British victories in this year’s Grand Tours.
Britons Chris Froome and Geraint Thomas won the Giro d’Italia and Tour de France respectively this year.

Here at Emma James Physio we treat many cycling enthusiast, from wannabe Simon Yates’ competing competitively to recreational cyclists who enjoy a Saturday morning cycle around the Chilterns.

Cyclists can suffer from a range of injuries, most commonly low back pain, neck pain and knee pain. Most of these issues can be resolved with ergonomic advice about bike set up, training advice, hands on physio to address muscle tightness (over active hip flexors are a common curse of the cyclist!) and a cycling- specific strength and conditioning programme. Plus, sports massage for post-race recovery.
So if you are injured and desperate to get back on your bike pop along to Emma James Physio for an assessment.

Blog Post by Lisa
Senior Physio
Emma James Physio

 

Press Ups – the benefits

What are the benefits of press ups…..

Press ups are not only great for your chest, but they do a tremendous job of defining your abs, triceps, shoulders and torso.

  • Press ups build strength – across the whole body
  • Press ups boost metabolism
  • Improve your posture
  • Prevent lower back injuries by strengthening your torso

Learn more about Personal Training at www.ejphysio.co.uk

Types of Muscle Contraction

There are two types of muscle contraction; these are Isometric and Isotonic Contractions.
A muscle will contract upon stimulation, in an attempt to bring its attachments closer together, but this does not necessarily result in the muscle shortening. If the contraction of muscle results in the muscle creating movement of some sort, the contraction is called isotonic. If no movement results in contraction then this is called isometric.

Isometric Contraction:

An Isometric contraction occurs when a muscle increases its tension, but the length of the muscle is not changed at all. For example if you were to hold a heavy weight in the hand with the elbow held stationary and bent at 90 degrees. You will find that some of our postural muscles are consistently working in an isometric contraction, such as our calf’s which stop us from falling forwards at the ankle.

Isotonic Contraction:

It is the isotonic contractions of muscle that enable us to move about. There are two types of this contraction.

Concentric Contraction:

In concentric contractions, the muscle attachments move closer together, causing movement at the joint which causes the muscle to shorten. A good example of this is when you’re holding an object in your hand, if the biceps muscle contracts concentrically (shortening), the elbow joint will flex and the hand will move towards the shoulder.

Eccentric Contraction:

An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. Eccentric contractions typically occur when a muscle opposes a stronger force which causes the muscle to lengthen as it contracts. Examples of this are actions such as going down stairs, running downhill, lowering weights and the downward motion of squats, push ups or pull ups. Eccentric contractions are common to many sports in which you need controlled or resisted types of movements.

Eccentric contractions are associated with the delayed onset muscle soreness (DOMS). Eccentric muscle contractions also appear to be associated with greater muscle strengthening than when using concentric contractions.

 

How we can help

massagePhysiotherapists have a vast medical and anatomical knowledge of massage and other manual techniques and these can be used to restore muscle length, reduce friction between structures and relieve pain and muscle spasm.  All of this allows normal function to be restored in the maximum time. To see how we can help, click the links below for further information and to book your place.

EJP_Book_your-Appointment-with-us-today

 

Post by Emma James – April 2016

A look at sports injuries – Cycling – Iliotibial Band Syndrome (ITBS)

The most common cause of lateral knee pain is ITBS (Iliotibial Band Syndrome).

Iliotibial-bandThe Iliotibial Band (ITB) is a thick band of tissue on the outside of the thigh. The ITB begins at the upper hip extending down the outside of the thigh connecting with the tibia (shin bone) at just below the knee. It is crucial in stabilizing the knee during excess activities and is common in runners and cyclists in the age group of 15-50.

The ITB is aggravated and irritated through excess repeated motion causing pain and inflammation. Bony anatomical prominences located on the outside of the thigh rub against this band causing friction. Often a clicking sound can result from the tight band moving over the surfaces. ITBS is aggravated during activities such as running up hills or on slanted surfaces.

Pain is typically described as on the outside of the knee or hip, exacerbated by motion and relieved during rest. ITBS can be relatively easy to treat following correct examination, such as with stretching, strengthening, reduced strenuous activity and ice.

 

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

  • nutritionDecrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

image004

Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James March 2016

A look at sports injuries – Basketball (Jumpers Knee)

Patella tendinopathy or ‘jumpers knee’ is one of the more common tendinopathies affecting skeletally mature athletes, occurring in as many as 20% of jumping athletes. Jumper’s knee is believed to be caused by repetitive stress placed on the patella tendon during jumping, and therefore is specific to athletes participating in jumping sports such as basketball.

 

Description of condition in laymans terms

shutterstock_75045415The patella tendon is a structure that attaches the quadriceps muscle group to the tibia (shin bone) via the patella. This tendon comes under a large amount of stress with repeated jumping movements. With repeated strain, micro-tears as well as collagen degeneration may occur in the tendon, causing pain and dysfunction. The main symptoms of ‘jumpers knee’ are: pain at the bottom and front of the kneecap, especially on palpation; aching and stiffness after exertion; pain when you contract the quadriceps muscle; and the affected tendon may appear thickened in comparison to the unaffected side. The key to fully recovering from Patellar Tendinopathy is in trying to elicit a healing response without overloading the tendon.

 

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

  • Decrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

image004

Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James Feb 2016

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