21 Oct 2022 BY Katrina Tarrant POSTED IN Exercise, Physiotherapy The mighty hip joint 💪The hip needs to withstand massive forces inside the joint in our everyday tasks. Here are some examples of the size of these. Muscles of our hip, especially the abductors, need to offer huge amounts of tension and power to withstand these loads. The abductors are a part of our larger gluteal muscles. No wonder it's all about squats and glutes strength at the gym!😮 Walking: 160-330% of our body weight passes through the hip joint. 😮 Stair ascending: 251% of our body weight passes through the hip joint. 😮 Stair descending: 108% to 260% of our body weight passes through the hip joint. 😮 Standing stationary: 32% of our body weight passes through the hip joint. 😮 Single leg stance in walking : 230 to 290% of our body weight passes through the hip joint. 😮 Single leg stance in running: 600-800% of our body weight passes through the hip joint. Furthermore, the way we stack our body above our hip has a huge role to play in keeping our hips healthy and loading safely. Aiming for a strong and stable pelvic foundation is critical and being always aware of the way we hold our hips over our ankles will give the mighty hip a better chance! No wonder hip pain, hip arthritis, gluteal tendon issues and ITB issues are so common. Imagine the impact also of carrying too much weight on these loads without the strong musculature to support it all! Better get back to the gym! #thehip #hippain #glutealtendinopathy #hipbursitis #pelvis #levers #mindfulposture #pilates #clinicalpilates #thefixprogram #thefixprogramonline #physiotherapy #physio #pictureworthathousandwords
💪The hip needs to withstand massive forces inside the joint in our everyday tasks. Here are some examples of the size of these. Muscles of our hip, especially the abductors, need to offer huge amounts of tension and power to withstand these loads. The abductors are a part of our larger gluteal muscles. No wonder it's all about squats and glutes strength at the gym!😮 Walking: 160-330% of our body weight passes through the hip joint. 😮 Stair ascending: 251% of our body weight passes through the hip joint. 😮 Stair descending: 108% to 260% of our body weight passes through the hip joint. 😮 Standing stationary: 32% of our body weight passes through the hip joint. 😮 Single leg stance in walking : 230 to 290% of our body weight passes through the hip joint. 😮 Single leg stance in running: 600-800% of our body weight passes through the hip joint. Furthermore, the way we stack our body above our hip has a huge role to play in keeping our hips healthy and loading safely. Aiming for a strong and stable pelvic foundation is critical and being always aware of the way we hold our hips over our ankles will give the mighty hip a better chance! No wonder hip pain, hip arthritis, gluteal tendon issues and ITB issues are so common. Imagine the impact also of carrying too much weight on these loads without the strong musculature to support it all! Better get back to the gym! #thehip #hippain #glutealtendinopathy #hipbursitis #pelvis #levers #mindfulposture #pilates #clinicalpilates #thefixprogram #thefixprogramonline #physiotherapy #physio #pictureworthathousandwords
14 Oct 2022 BY Katrina Tarrant POSTED IN Exercise, Physiotherapy, Pilates, Pregnancy Muscle strengthening in Pilates : move slow, grow strong I adore moving slowly, especially in a mindful movement class like Pilates reformer or my mat classes. The same can be said for weights at the gym. Moving slowly feels safe and it feels really good. The after effects are huge in the days that follow, but why do slow movements work so well? There are many great reasons why slow movements are used in muscle strengthening. 💪Training slow brings your muscles to exhaustion by keeping them loaded throughout the movement. This is called 'time under tension' (TUT).💪Using a slow weighted movement to fatigue produces greater increases in rates of muscle protein synthesis than the same movement performed rapidly.💪Lifting with a slower tempo, when controlled for the same relative load, increases the total energy required and improves your metabolic function.💪Slow movements reduce your injury risk, requiring better awareness of technique and movement patterns. Making any needed changes here are more possible than when moving explosively or quickly. 💪Slow movements in each direction ask much more of your smaller supporting and postural muscles. These important stabilisers to all of our movements can really benefit with gains in strength and endurance with slower movements. 💪 Slower, controlled movements are often used to stimulate muscle hypertrophy or growth, while faster, uncontrolled movements are typically employed to develop strength and muscle power.So, learn to move a little slower within parts of your gym, Pilates or boot camp classes and routines.#strength #musclestrength #strengthtraining #thefixprogram #thefixprogramsydney #thefixprogramonline
I adore moving slowly, especially in a mindful movement class like Pilates reformer or my mat classes. The same can be said for weights at the gym. Moving slowly feels safe and it feels really good. The after effects are huge in the days that follow, but why do slow movements work so well? There are many great reasons why slow movements are used in muscle strengthening. 💪Training slow brings your muscles to exhaustion by keeping them loaded throughout the movement. This is called 'time under tension' (TUT).💪Using a slow weighted movement to fatigue produces greater increases in rates of muscle protein synthesis than the same movement performed rapidly.💪Lifting with a slower tempo, when controlled for the same relative load, increases the total energy required and improves your metabolic function.💪Slow movements reduce your injury risk, requiring better awareness of technique and movement patterns. Making any needed changes here are more possible than when moving explosively or quickly. 💪Slow movements in each direction ask much more of your smaller supporting and postural muscles. These important stabilisers to all of our movements can really benefit with gains in strength and endurance with slower movements. 💪 Slower, controlled movements are often used to stimulate muscle hypertrophy or growth, while faster, uncontrolled movements are typically employed to develop strength and muscle power.So, learn to move a little slower within parts of your gym, Pilates or boot camp classes and routines.#strength #musclestrength #strengthtraining #thefixprogram #thefixprogramsydney #thefixprogramonline
07 Oct 2022 BY Katrina Tarrant POSTED IN Exercise, Physiotherapy Oestrogen, menopause and muscles Oestrogen, the female hormone, plays a huge role in the body of every woman. It's levels are always changing throughout the life cycle of a woman, with the monthly menstrual cycle, decreases during peri-menopause and beyond, and it's manipulation through a woman's life with the oral contraceptive pill and HRT. We also know that it is clearly beneficial for muscle mass and strength in the training athlete and everyday exerciser. Here are some cool facts to ponder from the research, especially if you are trying to build muscle strength and are in the menopausal period of life. 💋 Muscle mass, and therefore strength, is largely dependent on the balance between the synthesis and degradation of muscle protein when stimulated through exercise or load. 💋 Higher rates of muscle protein synthesis and breakdown have been observed in these women when compared to age matched men and pre-menopausal women (Smith et al., 2014). There appears to be an imbalance between the protein build-up and breakdown, leading to a shift to the latter and a rapid decrease in muscle mass and strength. 💋 When oestrogen levels were raised to that of pre-menopausal women using estrogen replacement therapy (ERT), the response to the muscle protein synthesis and overall muscle mass was normalized (Hansen et al., 2012). 💋 ERT or HRT is therefore beneficial for peri- and postmenopausal muscle mass and function. Combined with exercise, improvements in muscle mass and function have been shown to be more beneficial than HRT ( or exercise) alone.(Beydoun et al., 2012) Training smarter and chatting with your GP about the right oestrogen replacement for you, will get you feeling stronger, less vulnerable to injury or frailty, and achieving those goals! #muscle #musclestrength #musclemass #perimenopause #menopause #menopausemuscles #oetrogen #ERT #HRT #thefixprogram #thefixprogramonline #thefixprogramsydney #physio #pilates
Oestrogen, the female hormone, plays a huge role in the body of every woman. It's levels are always changing throughout the life cycle of a woman, with the monthly menstrual cycle, decreases during peri-menopause and beyond, and it's manipulation through a woman's life with the oral contraceptive pill and HRT. We also know that it is clearly beneficial for muscle mass and strength in the training athlete and everyday exerciser. Here are some cool facts to ponder from the research, especially if you are trying to build muscle strength and are in the menopausal period of life. 💋 Muscle mass, and therefore strength, is largely dependent on the balance between the synthesis and degradation of muscle protein when stimulated through exercise or load. 💋 Higher rates of muscle protein synthesis and breakdown have been observed in these women when compared to age matched men and pre-menopausal women (Smith et al., 2014). There appears to be an imbalance between the protein build-up and breakdown, leading to a shift to the latter and a rapid decrease in muscle mass and strength. 💋 When oestrogen levels were raised to that of pre-menopausal women using estrogen replacement therapy (ERT), the response to the muscle protein synthesis and overall muscle mass was normalized (Hansen et al., 2012). 💋 ERT or HRT is therefore beneficial for peri- and postmenopausal muscle mass and function. Combined with exercise, improvements in muscle mass and function have been shown to be more beneficial than HRT ( or exercise) alone.(Beydoun et al., 2012) Training smarter and chatting with your GP about the right oestrogen replacement for you, will get you feeling stronger, less vulnerable to injury or frailty, and achieving those goals! #muscle #musclestrength #musclemass #perimenopause #menopause #menopausemuscles #oetrogen #ERT #HRT #thefixprogram #thefixprogramonline #thefixprogramsydney #physio #pilates