Training in the heat: how to keep “cool” when things get “heated”

Recently we’ve experienced significantly hot temperatures and every year is getting hotter.

This makes it hard to train, particularly as winter sports commence pre-season fitness work, let alone the summer sports which are competing in the sweltering conditions.

The temptation might be to stay inside, relax or maybe go for a swim.

But what if I told you that training in the heat (when done sensibly) may be the best thing you could do?

 

How Massage can Reduce Your Stress This Festive Season

Yes, the flu season has been and gone, and yes, this is one of those times when things get can get a little crazy and stressful!

Making sure that all of the required presents are bought, there’s food on the table and the sheets are clean for the in-laws to stay, or simply just navigating the shopping centres - they say that this is 'the most wonderful time of the year', but as we all know, it’s can also be the most stressful time of year too!

Unfortunately for your body, the festive season is also the most neglectful time of the year, from food to fitness, and we don’t think that’s fair! We all know that stress can makes us feel fatigued, give us migraines or headaches, and dampen our immune system, and putting ourselves first is the last thing we do.

It is in these times that our body needs something akin to a caffeine hit - and a massage does this perfectly!

Having a massage boosts your circulatory system and immune system, helps to clear toxins, gets rid of those headaches and migraines and generally helps you move well and feel great as you launch into 2016. 

Regardless of when you schedule a massage for, it’ll refresh your body and you’ll be feeling great.

Give our team at Terrace Physio Plus a call on (02) 4983-1765 or head to www.terracephysioplus.com.au/bookings today and do yourself a favour as we head into 2016!

Workload, Training And Exercise: How And When To Change Training Loads

Workload, Training And Exercise: How And When To Change Training Loads

Regardless of what kind of exercise you do, or which sport you are passionate about, your training and competing load will inevitably vary.

A common question from the occasional gym goer, to athletes, is how much to increase or change my training load, and when can I do it?

 

Particularly when undertaking a new sport, the temptation to ramp up training and participation is huge.

Whilst physiotherapists and other health professionals have cautioned against this due to injury, recent evidence shows that these quick increases in training still applies to those already deep in a training block.

Whilst change to stimulate improvement is necessary, moderating this appropriately is crucial.

 

Research now shows us that any kind of acute increase in load, whether rapidly increasing your running kilometres in one week, or weights in the gym is the highest predictor for injury - not necessarily HOW you run, or HOW you lift.

Keeping a track of your training load, and gradually increasing, for instance, 10% weekly for runners, is essential to avoid a spike in training and an increased risk of injury.

When changing your training, it is also important to consider not to ramp up every variable at once - such as speed AND distance AND time.

 

This risk for injury is important to consider, as it increases risk of injury not only that day, but the following weeks, even if you returned your training to a stable level.

 

So consistency, gradual overload, and avoiding sharp spikes in training and general activity are some great places to start to avoid your injury risk. Happy training!