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Chartered Physiotherapy and Clinical Pilates

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personal training

Why we should Exercise

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better. The following advice is from NHS England.

Adults should:

  • aim to be physically active every day. Any activity is better than none, and more is better still
  • do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

What counts as moderate aerobic activity?

exercisingModerate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing. Examples of moderate intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking.

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

riding-a-bikeMost moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities include jogging or running, swimming fast, riding a bike fast or on hills, sports, skipping, aerobics, martial arts.

 

What activities strengthen muscles?

muscle-trainingTo get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity. It is best to get a chartered physiotherapist or qualified personal trainer to advice you on this.

There are many ways you can strengthen your muscles, whether you’re at home or in a gym and this includes lifting weights, using resistance bands and body weight exercises (such as press ups).

Always gain advice from a qualified professional before starting a new exercise programme or if there is a change in your health status.

How we can help

lisa
Stay Healthy
Lisa

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

The importance of pelvic floor health in a sporting population

What is your Pelvic Floor?

Your pelvic floor is the group of muscles and ligaments in your pelvic region. The pelvic floor acts like a sling to support the organs in your pelvis – including the bladder, rectum and uterus or prostate.

Contracting and relaxing these muscles allows you to control your bowel movements, urination and for women particularly, sexual intercourse.

The importance of Pelvic floor health

What issues can you face with a dysfunctional pelvic floor?

Pelvic floor dysfunction is the inability to control the muscles of your pelvic floor. This term refers to a range of issues such as:

  • urinary issues, such as the urge to urinate or painful urination
  • constipation or bowel strains
  • lower back pain
  • hip pain
  • pain in the pelvic region, genitals, or rectum
  • discomfort during sexual intercourse for women
  • adductor pain

The importance of pelvic floor health in a sporting population

weight-lifting-womanAthletes are at greater risk of stress urinary incontinence due to their continued exposure to increases in intra-abdominal pressure throughout training.

What does this mean? Well, most sports involve one of two exercise forms; jumping and landing (eg. running, athletics) or the Valsalva maneuver (eg. weight lifting).

These two activities exert different deformations upon the pelvic floor due to their distinct direction and type of pressure loads.

Hip & Adductor injuries in a sporting population

hip-pain
Did you know that your pelvic floor muscles are directly attached you your hip muscles?

That’s right, the hip bone is connected to the pelvic bone and the pelvic floor muscles are connected to the one of your hip muscles: the obturator internus (OI)! It is reported that 64-72% of patients with hip dysfunction also experience pelvic floor dysfunction. This is largely due to weak lateral rotators and tight adductors.

 

How can we help you?

Personal Training
A personal trainer can help you to strengthen your lateral rotator muscles to help prevent hip dysfunction.

Sports Massage
A deep tissue massage of the adductor muscles can help to relieve muscle pain and tension, as well as overloading the pelvic floor.Pelvipower_magnetic_field_training_EJPhysio

The PelviPower Chair
This non-invasive method involves sitting on a chair as the pelvic floor muscles contract up to 25,000 times by the magnetic waves in the seat. One to two training sessions per week are adequate to effectively strengthen the pelvic floor.

Pelvic Floor Trainers & Toners

pelviva-logo-ejphysio
My Pelviva

Pelvic Floor muscle trainer with reactive pulse technology

Pelviva is an award winning, life changing, Pelvic Floor muscle re-trainer that uses a specially developed stimulation programme to treat the symptoms of bladder leakage in women.

Receive 10% off purchase price when you use the code EmmaJames at checkout when you purchase online.

Visit the Pelviva Website for more details and how to buy.

Secret Whispers

secret-whispers-logo-web

Secret Whispers ™ is a pelvic floor toner for women. Its 6 Step Pelvic Floor Exercise Strengthen & Tighten Your Pelvic Floor Fast. It helps with – pregnancy, childbirth, incontinence and bladder control.

Secret Whispers ™ pelvic floor packs are available to purchase from our main Emma James Physio clinic or online:

Click here to Purchase Secret Whispers Products

india-wayland
Bye for now 😉
India
x

Blog Post by India
Sports Therapist at Emma James Physio

Benefits of working with a Personal Trainer

There are many reasons why having a Personal Trainer (PT) can benefit you, people of all ages and abilities. See better results by living a happier more active lifestyle.

A Personal Trainer will help build a unique training plan for each individual, which can easily be adapted and adjusted. Exercises can be regressed or progressed depending on the level of fitness, injury, results driven, time and if having an ‘off day’.

Top 5 Benefits

1. Faster and Better results

person-training-1Having a Personal Trainer will make sure you stick to your programme and push you to your limits during a workout session. Often when you work out solo you can become distracted and don’t push yourself as much. Time is always an excuse as not to work out but having a PT can adjust programs so they are just as affective no matter what the length of time you have available.
By pushing your boundaries, you will see faster results, this could be weight loss, toning up, cardio/fitness level or strength.

2. Fat loss and Muscle Gain
This is not everyone’s main goal but for 80% off people hitting the gym it is. Having a Personal Trainer, they know the right exercise each individual should be doing to achieve their goals. A mixture of weight training to gain muscles and become stronger and cardio to get fitter and leaner

3. Reduce chance of injury
A Personal Trainer will teach proper form and technique, which will prevent injury. Injuries can easily occur from not warming up properly or doing exercises incorrectly.

4. Establish a lifestyle habit and routine
A Personal Trainer can help motivate and encourage to create new habits. Once a routine is established it is easier to stick to, making it part of your lifestyle will make it easier to achieve results. Exercise and diet are all about consistency if you want to see those results.

5. They fit into your schedule
We all have busy lives and lots going on the beauty of a Personal Trainer is that they will adapt their time to fit in with you. So if you need an early morning or late evening workout a PT will be there.

person-training-outside6. Flexibility on Location
Many do not like working out in a gym as it can be crowded and over whelming. A Personal Trainer can change the location of any workout from either the gym, a home work out or even outside.

7. They can help with specific goals – an Event
As well helping set realistic goals a Personal Trainer can help set a training plan and train for specific event whether this be a run, triathlon, swim or a sporting event etc. With events you need to reach a certain level of fitness to be able to compete and stay injury free.

8. Mentor / Mental Health
Exercise realises endorphins which are ‘happy hormones’ they can help make you feel good physically and mentally. A Personal Trainer can help motivate you when you are suffering from mental health issues, they can help keep you on course to release the greatest number of endorphins. This in turn helps with a person’s overall wellbeing. A PT cares about how stressed you are, they will listen to you, they want to give you the best results which can be impacted on how you are feeling.

If this sounds interesting and you need that extra push why not call or email Emma James Physio to find out more….
reception@ejphysio.co.uk
01442 870686pippa

Pippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

 

The importance of rest and recovery when training

This should be the easy part of our training but it tends to be the most neglected part. Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, the body then needs time to adapt to the stresses and this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

7 Important guidelines to consider after training which will improve recovery:

stretching-rest-and-recovery

1. Cool Down and Stretch
After exercise it is important to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

2. Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whist training.

3. Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

4. Rest
It is essential to put your feet up and rest!!

5. Massage or self-massage
I would recommend a regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself.

6. Sleep
Sleep is essential for recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

7. Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do it.

kerry-gym-manager
More Information:
Personal Training
Massage
Sports Massage
Nutrition
Happy Training & Resting Buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer

Are you getting enough exercise?

Hiya,

Are you reaching the recommended amount of exercise each week to stay healthy?

NHS guidleines recommend adults ages 19- 64 should try to be active daily and should achive the following a week to stay healthy:

  • PHOTO-2018-10-16-12-08-11At least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

    Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

20170525-IMG_0515At Emma James Physio we have expert personal trainers who can create tailor made exercise programmes for you incorporating strengthening and aerobic (cardio) exercise either 1:1 with the trainer or with a buddy or in a small group.

We also run spin classes and legs, bums & tums with our in-house top Personal Trainer/ spin instructor extraordinaire Kerry McCann.

More Information:

lisa

 

Blog Post by Lisa
Senior Physiotherapist
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

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 

Mum & Daughter training sessions

Hiya,

I just had to share one of my lovely patients stories with you, enjoy!

“My Mother has always been my best friend, and since going to University I’ve really missed our quality time together.

We both really enjoy working out, especially together, and we love to go to fitness classes together; but, surrounded by other people, it’s hard for us to call this quality time spent with one another.

In an attempt to remedy this, my mother booked us in for a joint personal training session at Emma James Physiotherapy and it completely revolutionised how we work out together.

We get to bond, whilst also partaking in little challenges against each other, set by the trainer (which I hate to admit but I, more often than not, lose to my mother in…).
We get to spend that really valuable time together, whilst also working out; this is especially great for my mother, who works a lot and often struggles to find time to work out.

The exercises set by the trainer found a happy medium between both of our strengths in different areas, allowing us both a solid workout, whilst also pushing us to be better in the areas which we were less used to working.

Joint training sessions at Emma James Physiotherapy are an occasion that I also look forward to, not only as it allows me to spend time with my best friend, but the session also pushes me in a tailored, fun workout”.

If you would like to find out more about our personal training sessions please visit www.ejphysio.co.uk

All the best,
Emma
x

Blog Post by Emma
MD, owner & senior clinical director

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

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