Category: featured

The 7 minute workout

Not enough time to workout?

What if all it took was 7 minutes? What if you could reap the benefits of running and weight bearing exercise without all of the expensive equipment, gym contracts and slogging away on a treadmill for hours on end?

Exciting new evidence has been found by scientists at McMaster University in Hamilton, Ontario. Their research shows that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscle comparable to those of several hours of bike riding or running.

Exercise Physiology is fascinating to hear about, but knowing how to put the latest research into practice can be tricky. But the good news is, an article in the American College of Sports Medicine‘s Health & Fitness Journal does just that. With 12 exercises using only your body weight, a chair, and a wall, it fulfils the latest mandates for the 7 minute high intensity work out. And by high intensity, Chris Jordan and his colleagues mean intense periods intermingled with periods of recovery. Their program alternates exercises that utilise large muscles in the upper body with those of the lower body, with 10 seconds to catch your breath in between. The exercises should be performed for 30 seconds in rapid succession, with an intensity of 8 out of 10 on a discomfort scale, Jordan says.

While the old saying ‘no pain, no gain’ holds true, having no time for exercise becomes a thing of the past. So get some friends together, or do it alone and get intense for 7minutes to reap all of the enormous health and fitness benefits from high intensity interval training.

Pilates at Physio On Miller

Pilates has quickly turned from a fitness ‘fad’ to a fitness ‘phenomenon’, but what does it actually have to offer?  Pilates is an exercise method developed by German gymnast and bodybuilder Joseph Pilates, to improve control of the body’s muscles.  He aimed to improve the human body balance through strengthening the core muscles that support the spine.

Today, Pilates has developed as a way to prevent and rehabilitate injuries.  With an increasingly busy lifestyle, many of us spend too much time hunched over a computer, a phone, or driving a car, which can lead to back and neck pain.  And with little time left for exercise in our busy days, it’s all too easy to push ourselves too hard, too fast – a sure fire way to lead to injury.

Pilates aims to get the body’s muscles back in balance, leading to less injury and more pain-free days.  At Physio On Miller we have qualified physiotherapists teaching all our classes, ensuring you get the appropriate exercises, whatever your body type or fitness level.  Most of all we want to see you getting results, whilst also having fun.

So please give us a call to come and join one of our small group classes at Physio On Miller