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07944 022438

info@runningphysionewbury.co.uk

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Anytime Fitness, No 6 Parkway Shopping Centre, Newbury RG14 1AY

Our Services

Exercise programme design, especially for runners, expert exercise guidance, fitness testing such as VO2 max estimate, how to use heart rate monitors, exercise for performance as well as function.

Exercise programme

It is thought that most running injuries are caused by incorrect training progression or training schedule, or having no plan at all! Therefore it is imperative to have a plan. This applies to general training too.

I use the FITTA acronym when devising a programme which stands for:
Frequency - how often?
Intensity - how hard?
Time - how long?
Type - what type of exercise?
Adherence - how will I stick to it? How will I know I am improving or meeting my goals?

For example, someone starting running would train three times a week at a relatively low intensity for up to 30 minutes a time alternating between walking and running so the exercise is aerobic. They could have a goal to run non stop for 30 minutes in 4 to 6 weeks. They may wish to have a trainer or training buddy to help with adherence and enter a 5k race in 3 months' time.

Exercise Guidance

An important aspect of exercise is technique and tempo, and this includes running. For example, many runners over stride and have a too slow cadence which can increase the rate of impact increasing the risk of injury and can also be inefficient, causing unwanted vertical displacement. When performing exercises such as squats and lunges again technique is important. Many runners are confused with how to warm up and whether they should stretch before, after or not at all. As a rule of thumb, your warm up should be specific to what you are about to do and be dynamic whilst static stretches are more suited to the cool down.

Fitness Testing

Some people like to know where they are compared to the general population and to see how they improve. I can conduct an estimate of your VO2 max (aerobic capacity) by a simple step or cycle test using a heart rate monitor. These are sub maximal tests and so are a predictor of your VO2 max. Maximum tests can also be used such as the Cooper Test.

A simple press up test can be used for upper strength and abdominal curls to look at core strength.

BMI (Body Mass Index) is often used to assess ideal weight ranges but a simple waist measure is probably a better indicator for health. It is thought that ideally a man's waist (around the belly button) should measure less than 37 inches, a woman's 31.5 inches.

Using heart rate monitors

I often use heart rate monitors when training my self or others and they can be a very useful tool to judge the intensity of training and they also measure Calorie expenditure which can be a great motivator. What I have learnt is that we are all different and have different profiles. Therefore to use them effectively we need to know your maximum and resting heart rates. They can very effective in maximising the effectiveness of a training session - for example with "threshold" runs or with recovery runs.

Pilates

I am Pilates trained with the Australian Pilates and Physiotherapy Institute (APPI) and can offer 1 - 1 sessions. Pilates can be a great way to help manage low back pain and for other conditions. Being a physiotherapist too offers a deeper insight into the pathologies that may affect the spine and therefore improve management. Pilates is a very precise and mindful exercise requiring concentration and each exercise needs to be at the right level for each person.

Pilates fosters fluid movement and deep abdominal strength with control of movement. Pilates comes in many guises - the APPI is one of the most respected institutes for Pilates. The five key elements of Pilates are lateral breathing, centring, ribcage placement, shoulder placement and head and neck placement.

Fat loss

When people talk about weight loss they usually mean fat loss. The human body is about 50% to 60% water and so weight loss can be rapid on a very strict diet but this is mainly from water loss. To lose body fat is hard work, especially given that there are 3500 Calories in one pound of body fat! I usually advise that a pound a week of fat loss is a realistic target. Various exercise techniques can be used to help assist this such as cardiovascular interval training, including high intensity interval training (HIIT). Also circuit type resistance training alternating between upper and lower body with no rest in between, for example squats followed by press ups, can be very effective.

General nutritional advice can also be given as this is very important for fat loss. There are various ways to measure your % of body - electronically or by calipers for example. But looser clothes, especially around areas where fat tends to gather such as the the waist and thighs, is a good sign of fat loss.

Rehabilitation

I can offer further rehabilitation after, for example, an orthopaedic procedure such as a knee arthroscopy or a hip replacement to maximise function and potential. Or "pre- rehabilitation" can be given prior to surgery to speed the recovery after surgery and to fully benefit from the procedure. For example, before knee replacement surgery it is important to have as a full of range of movement and power as possible. Continuing rehabilitation can also be important for injuries such as sprained ankles which if not addressed can cause issues further up the body such as knee, hip and back pain.

For more information or to book an appointment please call 07944 022438 or email info@runningphysionewbury.co.uk