Hip flexor strengthening exercises

Posted on 09/02/2024

Hip Flexor Strengthening exercises

Stretching

Quadricep and hip flexor stretch (lying on side):

• Lie on one side, with your legs extended and stacked on top of each other
• Bend your top knee and bring your foot towards your glutes, keeping your bottom leg straight
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (kneeling):

• Kneel on the floor with one foot in front of the other
• Shift your weight forward, keeping your back straight, until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (edge of table):

• Stand facing a table or similar surface
• Place one foot up on the table with your knee bent, while keeping the other foot on the floor
• Lean forward into the table until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Seated butterfly:

• Sit on the floor with the soles of your feet touching each other
• Hold onto your feet and gently press your knees down towards the floor
• Hold this stretch for about 30 seconds

Bridge pose:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your hips up towards the ceiling, keeping your feet and shoulders on the ground
• Hold this position for a few seconds and then slowly lower your hips back down to the floor.

Strengthening

Mountain climbers:

• Get into a push-up position with your hands placed under your shoulders
• Bring one knee up towards your chest while keeping your other leg extended behind you
• Switch legs quickly and repeat the motion, as if you are running in place
• Continue this motion for a specified number of repetitions or for a set amount of time

Lunges/Jump Lunges:

• Stand with your feet hip-width apart
• Step forward with one foot, lowering your body until both knees form a 90-degree angle
• Push back up to the starting position
• For jump lunges, add a jump as you switch legs and land with the opposite foot forward.

Straight leg raises:

• Lie on your back with your legs extended straight up towards the ceiling
• Keeping your legs straight, lower one leg down towards the floor until it is about 6 inches off the ground
• Raise your leg back up to the starting position and repeat with the other leg
• Continue this motion for a specified number of repetitions or for a set amount of time.

Hamstring bridge with banded hip flexion:

• Lie on your back with your knees bent and feet flat on the floor
• Place a resistance band around your thighs, just above your knees
• Push through your heels to lift your hips up towards the ceiling
• While holding this position, bring your knees towards your chest and then straighten them back out

Standing knee flexion with additional weight:

• Attach weight to one feet
• Focusing on holding your core strong, bend the knee to flexed position
• Continue this motion for a specified number of repetitions or for a set amount of time.

Resistance training for older adults

Posted on 09/02/2024

Resisted training for older adults

Resistance training is a type of physical exercise that involves the use of resistance such as weights or resistance bands to help build strength and muscle mass. This is beneficial for all ages especially for older adults, as it helps the improvement of overall health and the quality of life.

Unfortunately, as we age muscle mass suffers from a yearly decline, however, using resistance training can prevent/slow down this decline. Some benefits from resistance training for older adults include:

Improved muscular function and movement
Improved balance and reduced fall risk
Maintenance of good health

Here are some tips for older adults looking to begin or continue resistance training:

1. Consulting with a healthcare professional: before starting a new program, it’s important to consult with a healthcare professional, if you have any underlying health conditions.

2. Start slowly: beginning with lighter weights and fewer repetitions will gradually increase the improvement of strength and endurance. It’s also important to allow rest and recovery time between workouts.

3. Listening to your body: paying attention to how your body feels during or after training. Experiencing any pain or discomfort, it is required to stop the exercise and consult with a healthcare professional.

4. Incorporate variety: having a variety of exercises to target many different muscle groups and preventing boredom – exercise should be fun! This can help by preventing overuse injuries from repetitive movements.

Overall, resistance training can be a safe and effective form of exercise for older adults by providing proper guidance and caution to help the improvement of strength, balance and overall health.

5 Fast food facts to make you reconsider tonight’s takeaway

Posted on 09/02/2024

5 Fast Food Fast Facts To Make You Reconsider Tonight’s Takeaway

We’re all guilty of telephone-ordering a Chinese takeaway on a Friday night or popping into the chippy when we can’t be bothered to cook anything. Most don’t think anything of the food that they’re putting into their mouths – it tastes good, it’s satisfying and fills you up, so why not, right? Unfortunately, these kinds of greasy, fat-laden fast foods can be the worst offenders in your diet, so while you may be eating healthily most of the time, those cheeky burgers that you grab on the way back from work will all add up faster than you can say ‘McDonald’s famous Chicken McNuggets contain 50% blood vessels, nerves, bones and feathers’.

Wait, what?

1. Chicken McNuggets only contain 50% chicken.
And the other half is composed of all of the bits of the chicken that nobody else wanted – specifically, ground bones, blood vessels, nerves, connective tissue, feathers, and…well, just pure fat. But considering the rest of the list, fat is probably the part that you’re least worried about.

Try this instead: A grilled chicken breast with salad. All the good stuff of the nuggets (however small that percentage may be) with up to 0.5g less saturated fat and 33g more protein per one single breast than four whole nuggets.

2. Pizza can give you heart attacks.
Not directly. But studies show that the saturated fats in pizzas can lead to a build-up of LDL cholesterol in your arteries, which in turn leads to an increased risk of heart disease and strokes.

Try this instead: Reducing the fat content in your pizzas by opting for thin, whole-wheat crusts and reducing your cheese, bulking up the slices with veggies like onions and peppers instead. If you really can’t do without a lot of cheese on your pizza, try making your own homemade ones and using half-fat mozzarella instead.

3.. Chicken tikka masala isn’t even authentically Indian.
Strictly speaking, chicken tikka itself is pretty good – chicken is low-fat and high-protein, and yoghurt contains plenty of protein and calcium. But the ‘masala’ part (the curry) has become so refined and catered to those savoury ‘Friday night curry’ cravings that it’s hardly a good representation of authentic Indian food at this point, not to mention that most takeaway chicken tikka masala dishes average out at around 1,300 calories per meal. The ingredients may look healthy, but then they’re combined with very generous portions of cream blended into the curry sauce and the whole thing becomes a high-fat and hopefully infrequent treat.

Try this instead: Homemade chicken tikka. Fresh chicken breast marinated in yoghurt, garlic and ginger and cooked dry – some supermarkets even sell the pre-marinated chicken tikka pieces, which average at around 200 calories a portion. Serve with salad and chapati, and you’ve shaved those extra 1,100 calories off your weekend indulgence.

4. Your average Chinese takeaway meal actually makes you take in an extra glass…
…of pure fat. While everyone likes to indulge, and wine with meals is pretty common, most would agree that a whole wine glass of fat in one meal is excessive. Sweet and sour chicken alone can typically contain up to 1,400 calories and 41g of saturated fats, and while the vegetable options might seem like a safe choice for those watching what they eat, they’re usually doused in oil or other sauces for flavouring that can triple the calorie content.

Try this instead: There are many healthy Chinese food recipes floating around the Internet. Stir fry is generally a good option, and can be the best one to go for if your heart is set on ordering from the place down the road. But with fresh vegetables and chicken and no processed foods or oils, making it at home could save you up to 1,000 extra calories (and it’s just as delicious).

5. Deep-fried Mars bars exist.
In case you were wondering, they’re around 800 calories. And no, their birthplace isn’t America – it’s humble old Glasgow.

Try this instead: You can’t mess with perfection, so just stick to a regular Mars bar and save yourself the indignity.

If you’re thinking that it’s time to kick these bad fast food habits to the kerb, book yourself onto one of LiveWell Health’s personal training programmes just in time for the new year. For more information on pricing and the services that we provide, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

Fibromyalgia

Posted on 06/02/2024

Fibromyalgia

Overview

Fibromyalgia is a complex medical condition that affects the musculoskeletal system and can cause chronic widespread pain, tenderness, and fatigue. The diagnosis, pathogenesis and treatment of of this condition are still being studied and remain a subject of debate in the medical community. Despite this, the American College of Rheumatology has established classification criteria that consider multiple tender points and chronic widespread pain to be the hallmark symptoms of the condition.
Fibromyalgia is a common condition that affects people of all ages and ethnicities, with a symptom prevalence ranging from 2% to 4% in the general population. However, the actual number of individuals who are diagnosed with fibromyalgia is much lower.
The pathogenesis of fibromyalgia is not well understood, but it is thought to be a result of a complex interaction between biological and psychosocial factors. There is no specific test for fibromyalgia.

Anatomy

Fibromyalgia affects the musculoskeletal system, including the muscles, tendons, and ligaments. It is also associated with the nervous system, as it affects the way the brain processes pain signals. People with fibromyalgia may experience widespread pain and tenderness in various parts of the body, including the neck, back, shoulders, and hips. Additionally, fibromyalgia can also cause symptoms such as fatigue, sleep disturbances, headaches, and cognitive dysfunction (often referred to as “fibro fog”).

Symptoms

Fibromyalgia symptoms include:
• Widespread pain
• Increased sensitivity to pain
• Muscle stiffness
• Difficulty sleeping, leading to fatigue
• “Fibro-fog” affecting mental processes such as memory and concentration
• Headaches
• Irritable bowel syndrome (IBS) with stomach pain and bloating
• Frustration, worry, or low mood.
Note: Fibromyalgia symptoms can be unpredictable and may worsen or improve suddenly.

Causes

The exact cause of fibromyalgia is unknown, but it is thought to be a combination of genetic, environmental, and psychological factors. For example, genetics may play a role in a person’s susceptibility to fibromyalgia, while stress, trauma, and infections may trigger the onset of symptoms. Additionally, some research suggests that fibromyalgia may be associated with imbalances in certain brain chemicals that regulate pain, sleep, and mood.

Diagnosis

The diagnosis of fibromyalgia can be challenging because its symptoms are often similar to those of other conditions, such as arthritis, lupus, and chronic fatigue syndrome. To diagnose fibromyalgia, a doctor will perform a thorough physical examination and ask about the patient’s medical history and symptoms. There are no specific tests to diagnose fibromyalgia, but a doctor may order imaging studies, such as X-rays, MRI, or CT scans, to rule out other underlying conditions.

Treatment

Treatment for this condition is aimed at managing the symptoms of the condition. There is no cure for fibromyalgia, but there are several effective treatments that can help relieve the pain and improve quality of life. Some common treatments for fibromyalgia include pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and prescription pain relievers, as well as physical therapy, exercise, and other forms of therapy, such as cognitive behavioural therapy (CBT) and mindfulness-based stress reduction. Additionally, some people with fibromyalgia find relief from complementary therapies, such as massage, acupuncture, and chiropractic care.

Prevention

There is no known way to prevent this condition, but there are steps you can take to manage its symptoms and improve your quality of life. Maintaining a healthy lifestyle, including regular exercise and a balanced diet, can help reduce stress and improve sleep. Additionally, practicing stress-management techniques, such as meditation and mindfulness, can help reduce anxiety and depression, which are often associated with fibromyalgia.

In conclusion, fibromyalgia is a complex and poorly understood condition that affects the musculoskeletal system and nervous system. While there is no cure for fibromyalgia, there are several effective treatments that can help relieve the pain and improve quality of life. If you think you may have fibromyalgia, it is important to see a doctor for a proper diagnosis and treatment plan.

If you are suffering from this condition, our exercise professionals can help. Contact us through our email at info@livewellhealth.co.uk or call us on 0330 043 2501.

Exercises for lower back

Posted on 06/02/2024

Exercises for lower back

Overview

Incorporating exercises that target the lower back into a well-rounded fitness routine can contribute to better posture, reduced risk of injury, improved functional movement, and overall spinal health. It’s important to perform these exercises with proper form and technique to maximize benefits and minimize the risk of injury.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have a history of lower back problems or injuries.

Anatomy

The lower back, also known as the lumbar region, is a complex structure consisting of bones, muscles, ligaments, nerves, and discs. Understanding the anatomy of the lower back is essential for maintaining spinal health and preventing injuries. Here’s an overview of the anatomy of the lower back:

Vertebrae: The lower back is comprised of five vertebrae known as L1 through L5. These vertebrae are the largest in the spine and bear much of the body’s weight. The vertebrae are separated by intervertebral discs, which act as cushions and provide flexibility to the spine.
Intervertebral Discs: Intervertebral discs are fibrous structures located between each vertebra. They consist of a tough outer layer called the annulus fibrosus and a gel-like inner core called the nucleus pulposus. Intervertebral discs help absorb shock, distribute pressure evenly along the spine, and allow for movement.
Spinal Ligaments: Ligaments are strong bands of connective tissue that help stabilize the spine and support its various movements. In the lower back, several ligaments run along the front, back, and sides of the vertebrae, including the anterior longitudinal ligament, posterior longitudinal ligament, ligamentum flavum, and interspinous ligaments.
Muscles: The muscles of the lower back provide support and stability to the spine, facilitate movement, and help maintain posture. Key muscles include:
Erector Spinae: This group of muscles runs along the length of the spine and helps extend the back and maintain an upright posture.
Multifidus: These small muscles lie deep in the spine and provide stability to individual vertebrae.
Quadratus Lumborum: Located on the sides of the lower back, these muscles help stabilize the pelvis and spine and assist with lateral flexion and extension.
Transversus Abdominis: While primarily considered part of the core musculature, the transversus abdominis also contributes to lower back stability by providing support to the lumbar spine.
Nerves: Nerves in the lower back transmit signals between the brain and the rest of the body, controlling movement and sensation. The lumbar spinal nerves branch off from the spinal cord and innervate the lower back, hips, buttocks, legs, and feet.

Understanding the anatomy of the lower back can help individuals take proactive measures to maintain spinal health, prevent injuries, and address any issues that may arise.Proper posture, regular exercise, flexibility training, and ergonomic practices can all contribute to a healthy lower back and overall spinal function.

Exercises

1. Superman: Lie face down on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the floor as high as possible and hold for a few seconds before lowering back down.
2. Bridges: Lie on your back with your knees bent and feet flat on the floor. Raise your hips towards the ceiling, keeping your feet and shoulders on the ground, hold for a few seconds, and lower back down.
3. Bird Dogs: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg straight and hold for a few seconds before returning to the starting position. Repeat with your left arm and right leg.
4. Plank: Start in a push-up position with your arms straight and your wrists under your shoulders. Lower your forearms to the ground and hold your body straight from your head to your heels.
5. Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back towards the ceiling as you exhale, then round your spine as you inhale.
Focusing on proper form and starting with lighter weights or low repetitions is essential to prevent injury. If you have chronic or acute pain in your lower back, consult a healthcare professional before starting any exercise program.

If you need any advice on any exercises that target your lower back, get in touch with one of our personal trainers. Contact us by dropping an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

Shoulder Impingement

Posted on 06/02/2024

Shoulder Impingement

Overview

Shoulder impingement is a common condition that occurs in both athletes and non-athletes and is more common in individuals over the age of 40. It is often accompanied by rotator cuff tendinitis, which is inflammation of the rotator cuff tendons. The prevalence of shoulder impingement varies depending on the population studied, but it is estimated to affect up to 25% of the general population and up to 50% of individuals over the age of 50. It is more common in athletes who participate in overhead sports such as baseball, tennis, and swimming.

The pathophysiology of shoulder impingement involves a combination of factors, including anatomical variations, overuse or repetitive motions, muscular imbalances, and age-related changes. The repeated overhead movements and stresses placed on the shoulder joint can lead to inflammation and irritation of the rotator cuff tendons and bursa, which can eventually lead to impingement. Additionally, structural abnormalities such as a hooked acromion or bone spurs can contribute to impingement.

Anatomy

Shoulder impingement, also known as subacromial impingement, is a condition that occurs when there is compression of the rotator cuff tendons and the bursa between the acromion and the head of the humerus. The rotator cuff is a group of four muscles and tendons that attach the humerus to the scapula, and acromion is a bony prominence that forms the roof of the shoulder joint. Impingement occurs when the space between the acromion and the head of the humerus becomes narrowed, causing the tendons and bursa to be compressed against the acromion.

Symptoms

• Pain in the front or side of the shoulder, especially when reaching overhead or behind the back
• Weakness or loss of strength in the shoulder, especially with overhead movements
• Limited range of motion in the shoulder joint
• Pain and discomfort when sleeping on the affected shoulder
• Swelling or tenderness in the shoulder area
• A clicking or popping sensation when moving the shoulder
• Numbness or tingling in the arm or hand, which may indicate nerve involvement in severe cases

Causes

Common causes of impingement include anatomic variations of the acromion, degeneration of the rotator cuff tendons, overuse and trauma. Factors such as obesity, smoking, and diabetes can also contribute to the development of impingement, resulting in pain and weakness in the shoulder.

Diagnosis

Shoulder impingement is diagnosed through a combination of a physical examination, patient history, and imaging studies. The orthopedic surgeon will assess range of motion, strength, and pain in the affected shoulder, and perform specific tests such as the Neer test or Hawkins-Kennedy test. Imaging studies like X-ray or MRI can reveal degenerative changes in the bones and inflammation or tears in the rotator cuff tendons. A diagnosis of impingement is typically made when the patient has pain and weakness in the shoulder, and the physical examination and imaging studies reveal evidence of impingement. In some cases, a diagnostic injection may be done to confirm the diagnosis and to help to determine the best course of treatment.
Treatment
Shoulder impingement treatment usually begins with conservative measures such as rest, ice, and physical therapy. Medication and corticosteroid injections may also be used to reduce pain and inflammation. In more severe cases, or cases that don’t respond to conservative treatment, surgery such as subacromial decompression may be necessary. This involves removing a small portion of the acromion to create more space for the rotator cuff tendons and bursa. Physical therapy and exercises are essential for recovery after surgery. The treatment of shoulder impingement depends on the underlying cause of the condition and the severity of the symptoms.

Exercises

• Pendulum exercises: This exercise helps to gently move the shoulder and improve range of motion. Stand with your good arm leaning on a table or wall for support, and let the affected arm hang down. Use your body weight to gently move the arm in small circles.
• Isometric rotator cuff exercises: These exercises involve contracting the rotator cuff muscles without moving the arm. An example is the “empty can” exercise, which involves holding a light weight with the arm at a 90-degree angle to the body and squeezing the shoulder blade towards the spine.
• Scapular stabilization exercises: These exercises help to strengthen the muscles that support the shoulder blade, such as the serratus anterior and the trapezius. An example is the “wall slide” exercise, which involves sliding the back against a wall while keeping the arms and elbows in contact with the wall.
• TheraBand exercises: This exercise helps to improve the strength of the rotator cuff muscles, such as the supraspinatus and the infraspinatus. An example is the “external rotation” exercise, which involves holding the TheraBand in one hand and turning the arm outwards against the resistance of the band.
• Strengthening exercises: To improve shoulder strength, it’s recommended to do exercises such as shoulder press, lat pulldown, and rows. These exercises can be performed with free weights or resistance bands.
It’s important to note that exercises should be performed under the guidance of a physical therapist or other healthcare professional, to ensure that they are performed correctly and to avoid further injury.

Prevention

• Maintain good posture: Keeping your shoulders back and down will help to reduce the stress on your rotator cuff tendons and decrease the risk of impingement.
• Strengthen the rotator cuff muscles: Performing exercises that target these muscles can help to improve their strength and stability, which in turn can help to prevent impingement.
Avoid repetitive overhead motions: Repetitive motions like throwing a ball or lifting weights over your head can put stress on the rotator cuff tendons and increase the risk of impingement.
• Take breaks when doing repetitive tasks: If you do a lot of overhead work or other repetitive tasks, take regular breaks to give your shoulders a rest.
• Use proper technique when lifting: Using proper form when lifting can help to reduce the stress on your shoulder and decrease the risk of impingement.
• Maintain a healthy weight: Being overweight can put extra stress on your shoulders and increase the risk of impingement.
• Avoid smoking: Smoking is associated with increased risk of impingement due to the decreased blood flow and oxygenation in the shoulder.
• Control chronic conditions: If you have a chronic condition such as diabetes, it’s important to control it to avoid the risk of impingement.
• Wear the right equipment: If you play sports or engage in other activities that put your shoulders at risk, wear the appropriate protective gear to help prevent injury.
• Listen to your body: if you experience pain or discomfort in your shoulder, it’s important to seek medical attention, rest the shoulder and avoid activities that exacerbate the pain.

If you are suffering from any shoulder pain or discomfort, our physiotherapists and exercise professionals are happy to help. You can contact by dropping us an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

Anterior Deltoid Exercises

Posted on 06/02/2024

Anterior Deltoid Exercises

Overview

The deltoid muscles, commonly referred to as delts, are a group of three individual muscles located in the shoulder region: the anterior deltoid, lateral deltoid, and posterior deltoid. Together, they form the rounded contour of the shoulder and play a crucial role in various upper body movements.

Anterior Deltoid: The front portion of the deltoid muscle, responsible for flexing the shoulder joint and lifting the arm to the front. Exercises that target the anterior deltoid include shoulder presses, front raises, and chest fly variations.
Lateral Deltoid: The middle portion of the deltoid muscle, responsible for abducting the shoulder joint (lifting the arm to the side) and stabilizing the shoulder during overhead movements. Exercises that target the lateral deltoid include lateral raises, upright rows, and lateral deltoid raises.
Posterior Deltoid: The rear portion of the deltoid muscle, responsible for extending the shoulder joint (moving the arm backward) and assisting in movements like pulling and rowing. Exercises that target the posterior deltoid include rear deltoid flies, reverse fly variations, and face pulls.

Overall, the deltoid muscles are involved in a wide range of shoulder movements, including pushing, pulling, and lifting. Strengthening the deltoids is essential for improving shoulder stability, enhancing posture, and supporting functional movements in everyday life and athletic activities. Proper form and technique are crucial when performing deltoid exercises to prevent injury and maximize muscle engagement.

Strengthening

Overhead Press:
• Stand with feet shoulder-width apart and grasp a barbell with a palms-forward grip.
• Clean the barbell to your shoulders.
• Stand straight and press the barbell overhead until your arms are fully extended.
• Lower the barbell back to your shoulders and repeat.

Front Raises:
• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Keep palms facing the floor and raise both arms to the front, until they are parallel to the floor.
• Lower the dumbbells back to the starting position.

Incline Bench Press:
• Lie on an incline bench with feet firmly on the floor.
• Grasp a barbell with a palms-forward grip and lower the barbell to your chest.
• Press the barbell up, extending your arms fully.
• Lower the barbell back to your chest and repeat.

Push Up:
• Get into a plank position with hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.

Dip:
• Grasp the bars of a dip station.
• Lower your body by bending your arms until your upper arms are parallel to the floor.
• Push back up to the starting position.

Upright Row:
• Stand with feet shoulder-width apart and hold a barbell with a palms-down grip.
• Keep elbows close to your body and raise the barbell to your chin.
• Lower the barbell back to the starting position.

Battle Ropes:
• Stand with feet shoulder-width apart and hold an end of the battle rope in each hand.
• Move the ropes up and down, alternately, in a whipping motion.
• Repeat for the desired number of repetitions or time.

Stretching

Standing Reverse Shoulder Stretch:
• Stand with your feet shoulder-width apart.
• Hold your right arm straight up, with your elbow bent and your hand behind your head.
• Use your left hand to gently pull your right elbow towards your left ear.
• Hold the stretch for 15-30 seconds, then switch sides.

Assisted Reverse Shoulder Stretch:
• Stand facing a wall and place your hand on it at shoulder height.
• Take a step back with one foot and keep the other foot forward.
• Keep your arm straight and lean forward, feeling a stretch in your shoulder.
• Hold the stretch for 15-30 seconds, then switch sides.

Doorway Stretch:
• Stand in a doorway with one hand on each side.
• Step forward with one foot and bend your front knee.
• Keep your back leg straight and hold the stretch for 15-30 seconds.

Lying Chest Stretch:
• Lie on your back on a mat or the floor.
• Hold a towel or resistance band behind your back with both hands, keeping your elbows straight.
• Gently pull the towel or band upward, feeling a stretch in your shoulders.
• Hold the stretch for 15-30 seconds.

If you are suffering from any shoulder pain or weakness, feel free to get in touch with one of our personal trainers and exercise professionals via email info@livewellhealth.co.uk or telephone number 0330 043 2501

The Perfect Squat

Posted on 23/01/2024

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The Perfect Squat

Anyone can squat. Anyone. There’s no preparation required and it’s an exercise that our bodies can naturally do – ever crouched to the lower parts of a bookshelf? Bent down to pick something up? Those both use the same muscles as squats do, except that they’re just part of our everyday life and so don’t work your body in the same way as specific warm-up squats do.

Considering we probably do multiple squatting variants every day, you’d think that it’d be easy to do one correctly on demand, or when needed. Well, you thought wrong. (Sorry.)

There’s a lot of debate about ‘the perfect squat’, and it is talked about as if it’s a mythical creature or a rarity that we can only hope to achieve. As a full-body fitness staple that works not only your glutes and quads, but your hips, hamstrings and core too, it’s important to perfect this go-to move in order to stop wasting your workouts and get the most out of your exercise. So, how do you perfect the correct squat?

To begin, you’ll need to perfect the basic ‘body weight squat’ – after all, you couldn’t decorate a cake without baking one in the first place (unless you intend to eat it straight away, in which case it will be well-deserved after these squats). Workout techniques are no different; you need to properly establish a foundation before you can begin to build on it to avoid injuries and strains.

Start in a neutral position, with your feet a little wider than shoulder-width apart, and keep your legs firm and straight without locking your knees into place. Roll your shoulders back, as hunching over or bending will put too much strain on your lower back.
With your palms facing down, extend your arms out as straight as you can get them and keep them parallel with the ground.
Inhale, and bring your hips backwards as you bend your knees down into the squat. As your hips and pelvis start to move back, keep your shoulders upright and your back straight, and your head facing forward. This will ensure that your spine stays in a neutral position.
Go as low and deep as your flexibility allows; try and get your hips to sink past your knees, if you can.
Keeping your body weight in your heels, push yourself back up into your neutral standing position as if you’re about to spring off the floor (but without your feet leaving the ground, obviously).

Your basic-yet-perfect correct squat, detailed there in five easy-to-follow steps. These are great to use anywhere and to warm-up before any workout, or even as just a low-intensity form of exercise. Beginners shouldn’t add any extra weight, but once you’ve got the hang of the basic squat, you can start to incorporate some equipment into them for a more effective workout. Try holding a medicine ball/kettle bell/dumbbell to your chest and drop your elbows between your knees as you lower yourself into a squat – this would be great for those who cannot achieve deeper squats as lowering yourself and pushing your hips out back isn’t required.

After doing all those squats day after day – because now that you know the proper technique, there’s really no excuse for you to not be smugly squatting in front of the mirrors at the gym – you may find that you ache a little. That’s normal and shows that you’re making progress in strengthening your core, building up your balance and coordination, and improving your overall fitness levels. If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including squats into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

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Calculating Calories and Macronutrients

Posted on 21/01/2024

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Counting Calories and Macronutrients

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Calculating Calories and Macronutrients

Overview

A calorie is a unit of energy that acts as a source of fuel for the body, to perform its daily functions. Calories are then broken down into three main macronutrients: carbohydrates (CHO), protein, and fats, which provides functions that are essential for energy production, alongside protecting vital organs, muscle, and skeletal functioning, and facilitating the immune and nervous system. The Government Dietary Recommendations advises that males and females should consume 2500 kcal or 2000 kcal/day. However, measuring the gold standard total energy expenditure (TEE), is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised.

Carbohydrate

Carbohydrates are sugar molecules that are broken down by the digestive system into glucose, which is the main energy source for the body, and functioning for vital organs such as the brain. Glucose can be made out of necessity from proteins using gluconeogenesis. Carbohydrates are divided into two, determined by the food’s chemical structure and how quickly the body can digest it.

Simple CHO- short-lasting elevation in energy, however, are broken down quickly for energy or glucose. For example, fruits, milk, and breakfast cereal.
Complex CHO- long-lasting elevation in energy, and take longer to digest due to containing longer chains of sugar molecules, taking longer to break down. For example, starches (pasta, bread, rice, beans, potatoes).

Protein

Essential for growth, build, and repairing tissues, while protecting muscle mass. Protein contains two types of amino acids: non-essential and essential, in which essential amino acids are required through diet, which can be found in foods such as meat, poultry, milk, or other types of animal by-product. Plant protein sources such as beans, lentils, nuts also contain essential amino acids.

Fat

Provides an essential function, acting as a long-term source of energy, whilst insulating and protecting the vital organs, and absorbing vital micronutrients. For athletes, fat intake is critical for controlling cholesterol and blood pressure during exercise. Despite the controversy of fats and the earlier assumptions that reducing total fat intake (< 30% of energy) would improve metabolic health and risks of cardiovascular disease and cancer, polyunsaturated fats provide the essential functions.

Trans fat- should be avoided, as most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. Examples., fried foods, margarine, doughs.

Saturated fat (< 10 % of daily calories)- too much saturated fat in diet can increase LDL cholesterol levels, with a greater risk of heart disease. Examples., found mostly in animal sources with high fat contents (lamb, beef, pork, with skin, dairy, or butter.

Unsaturated fat- (monounsaturated = 15-20% polyunsaturated = 5-10% of daily calories) healthy fats, originated from plant sources such as avocados, vegetable oils, or animal sources such as fish: salmon, tuna, sardines.

Calculating Macronutrients

Carbohydrate- 10g = 40 kcal

Protein- 10g = 40 kcal

Fat- 10g = 90 kcal

– Calculate total Macronutrient Calories

Nutrition labelling- you can calculate the calories for each macronutrient by multiplying each by their designated macronutrient calorie count

– Assess Macro Ratio (%)

Divide each calorie quantity by total calories and then multiply by 100. The percentage of all three macronutrients should total 100%.

Tracking apps such as my fitness pal, can be helpful when there is no nutrition facts label, as they provide a nutritional breakdown of the food through either a database, or a barcode scanner feature to quickly input nutrition information for packaged foods.

Calculating Total Energy Expenditure (TEE)

TEE is the required calories that are burned throughout the day, that consider the energy costs of the essential processes, such as brain functioning, (basal metabolic rate (BMR), of the energy expended to digest, absorb, and convert food, and the energy expended during physical activities. From previous research, calculating TEE is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised. TEE provides a baseline to compare current consumption to and then adjust accordingly to goals, for example fat loss or muscle gain

Kcal/day = 500 + 22 x lean body mass, where lean body mass + (0.32810 x weight in kg) + (0.33929 x height in cm) – 22.5336.

Conclusion

In conclusion, mastering the art of calculating calories and macronutrients is an empowering journey toward optimising nutrition and achieving health and fitness goals. By understanding the energy content of various foods and tailoring macronutrient intake to individual needs, one can create a balanced and sustainable dietary plan. Whether aiming for weight loss, muscle gain, or overall well-being, the precision offered by calorie and macronutrient calculations allows for a more informed and intentional approach to nutrition. Remember, the key lies in moderation, flexibility, and recognizing the unique requirements of your body. Armed with this knowledge, individuals can embark on a nutritional path that not only fuels their physical endeavours but also nurtures a healthy relationship with food.

If you have found this article useless and would like to speak to one of our team and nutritionists to get help in designing a nutritional program for you that you can follow then please contact us via email or telephone.

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The Power of Protein: Health and Performance

Posted on 28/10/2023

The Power of Protein: Fueling Your Body for Health and Performance

Protein, often referred to as the building block of life, plays an indispensable role in our overall health and vitality. Beyond the obvious association with muscle growth, protein is a multifaceted nutrient that is involved in numerous essential functions throughout the body. In this article, we’ll explore the power of protein and its critical impact on health, performance, and overall well-being.

What is Protein?

Proteins are complex molecules comprised of amino acids, the fundamental units of life. There are 20 different types of amino acids, and the specific sequence and arrangement of these amino acids in a protein determine its unique function. These functions are diverse and vital, making proteins the workhorses of life.

Building and Repairing Muscles

When most people think of protein, they envision bodybuilders and athletes striving for muscle growth. And they’re not wrong. Protein is crucial for muscle development and repair. When you exercise, you create microscopic tears in your muscle fibers. Protein steps in to repair and strengthen these fibers, resulting in increased muscle mass and strength.

Supporting Enzymes and Hormones

Proteins also serve as enzymes and hormones, which are catalysts for various biochemical reactions in the body. Enzymes are responsible for breaking down food, aiding digestion, and facilitating metabolic processes. Hormones regulate essential functions such as growth, mood, and sleep patterns. Without proteins, these crucial processes wouldn’t function optimally.

Immune Function

Proteins are a cornerstone of the immune system. Antibodies, which defend the body against pathogens, are proteins. A diet rich in protein ensures the body has the raw materials to produce these essential immune defenders.

Transport and Storage

Proteins are involved in transporting vital substances throughout the body. Hemoglobin, for instance, is a protein that carries oxygen from the lungs to tissues, while myoglobin stores oxygen in muscle cells, ensuring it’s available during physical activity.

Maintaining Healthy Skin, Hair, and Nails

Proteins like collagen provide structural support to our skin, hair, and nails. Without adequate protein, you may experience brittle nails, dull hair, and dry skin.

Weight Management

Protein is well-known for its role in weight management. It promotes a feeling of fullness and helps control appetite, which can be instrumental in weight loss and maintenance. It also supports the preservation of lean muscle mass, which is vital for metabolic health.

How Much Protein Do You Need?

The recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health. On average, a sedentary adult should aim for at least 0.8 grams of protein per kilogram of body weight. However, athletes and individuals looking to build muscle or recover from intense physical activity may require more.

Sources of Protein

Protein is abundant in various foods. Animal sources like lean meats, poultry, fish, and dairy products are complete proteins, meaning they contain all essential amino acids. Plant-based sources like beans, lentils, tofu, and quinoa provide protein too, although they may lack some amino acids found in animal products. Combining plant-based protein sources can create complete proteins for vegetarians and vegans.

In Conclusion

The power of protein cannot be overstated. It is an essential nutrient that influences every aspect of our health and performance. Incorporating an adequate amount of protein into your diet ensures proper muscle development, supports immune function, maintains healthy skin and hair, aids weight management, and provides the body with the tools it needs for optimal function. Whether you’re an athlete striving for peak performance or an individual looking to maintain overall health, protein is a key player in your journey towards well-being and vitality.

If you are interested in how to include more protein in your diet or how much you should be taking on a daily basis, then contact one of our nutritionists and we can provide you with the help and support you need.

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