Returning to exercise in Spring.
It is fantastic to see so many Perth people starting to get out and about again as our weather improves and the days grow longer again. Check out our top tips and things to consider when returning to exercise or building up again after a winter hiatus!
How much has your fitness or strength diminished?
Strength maintains well over a break, but fitness and “spring” or our bounce can drop off quickly. Check out this article by Steve Jeffries on strength decay and read on for more top tips!
Have you put on weight?
Most exercise is a power to weight ratio game! If walking or running, any increase in body weight magnifies loads on muscles, tendons and joints including the lower back… and the kicker, there is inflammatory hormones in excess fat that increase pain as well! We are excited to have Clinical Nutritionist Jemma Watson on our team who is an expert on healthy eating and long term weight loss. If you need some professional help around this – book with Jemma here!
Have you neglected an injury or niggle that you should have dealt with before winter?
While rest helps pain, it also leads to less fitness and strength. Get niggles checked ASAP if you feel them as you rebuild your fitness. Book here!
Start gently and build up gradually!
Most importantly, if any of the above refers to your situation, ease back into exercise gradually. Consider a walk/run plan and as a guide, if you have had a lazy winter, start at 50% of what you were doing previously and increase by 10-20% per week or get in touch with one of our experts to help map out a plan.
Train smarter, not harder!
Many athletes of every level exercise to vigorously, too often. James Lewin, Australian Triathlon Team physiotherapist has written a great article which shows how even the best triathletes in the world train at low intensity most of the time. Check out that great read here!
Balance and living longer.
Inability to balance one leg for 10 seconds linked to doubling in risk of death! The inability to stand on one leg for 10 seconds over the age of 50 years is linked to a near doubling in the risk of death from any cause within the next 10 years, finds...
Women’s Cycling
Perth's Professional Women's Cyclist Jess Allen. Women's Cycling has exploded around the world in the last decade and right amongst it has been Perth's own Jess Allen! Jess first met some of the Star Physio team 15 years ago as an upcoming teenager. Star Physio...
Private Health Cover Use.
Using your private health cover. Many of us wrestle each year, when we receive our private health cover renewal notice, whether it is worth keeping or not. For some, it is like car insurance, there just in case something major happens, for others it is a critical part...
How Much is Too Much Cycling?
Too Much Cycling? Is there such a thing as too much cycling? If you’re a super keen rider, you might think it’s impossible to be out on the road or track too much. But overtraining can be a very real problem for cyclists, whether you’re just starting out, or are an...