Posted on October 20th, 2023 by Andries Lodder
Please join us at our Practice at The Campus in Bryanston on Friday 15th November from 8am till 3pm for your Vitality Fitness, and Health Assessment and earn up to 32 500 points.
Posted on October 17th, 2023 by Andries Lodder
By: Gcina Gumede
Each cell in the human body has a nucleus that contains genetic material which is a code for inherited traits. Typically, the human nucleus contains 23 pairs (46 in total) of chromosomes with each parent donating one half of each pair, this makes up the genetic code of a human. In individuals with down syndrome, an error of cell division occurs when the sperm and egg cell fuse during fertilisation. This error leads to these individuals having an extra, complete or partial, copy of chromosome 21 and they ultimately end up with 47 chromosomes. This error classifies them as having down syndrome.
The prevalence of down syndrome is about 1 in 1250 for mothers at 25 years, and rises to 1 in 100 for mothers at 40 years. Consequently, it puts older individual at a higher risk of birthing a child with Down syndrome.
Down syndrome alters the course of development of a person which leads to the characteristics that are associated with down syndrome. An individual living with Down syndrome reaches developmental milestones later compared to people without it. These people are likely to develop:
The effects of down syndrome may differ from one individual to another. These effects of this condition lead to early aging. They may also suffer from other conditions such a hearing loss, heart defects and eye diseases, to name a few.
People living with down syndrome also suffer from decreased cognitive abilities. This can lead to lower social skills, learning difficulties, impulsive behaviour, and a higher prevalence of mental health conditions such as depression and anxiety. With regular healthcare and therapy, people with down syndrome can be active members of society.
It has been shown that physical activity can have significant, and possibly life changing, effects on people living with down syndrome. It can be difficult to implement exercise in the life of a person living with down syndrome because of the conditions they are predisposed to. They may be difficult to motivate, as well, due to the cognitive disabilities and their low attention span.
Individuals who participated in regular exercise showed to have superior fitness levels and a better quality of life as they struggled less with their activities of daily living. Participating in exercising for at least 150 minutes (moderate intensity) per week, which included resistance training, cardiovascular exercise, and balance and stability showed:
The changes in these parameters can bring about positive effects in a person living with down syndrome.
In conclusion, down syndrome predisposes a person to several health complications that they have little control of. Theses complications can negatively impact the person’s life in numerous ways. Exercise can be used a very powerful tool to combat some of these conditions. Consulting with a healthcare provider or Biokineticist can help create a personalised exercise plan that is safe and effective for the person with down syndrome. It is important to note that each person with Down syndrome is unique, and their abilities and needs can vary widely. Early intervention services, education, and supportive environments can help individuals with Down syndrome reach their full potential and lead fulfilling lives.
Posted on September 15th, 2023 by Andries Lodder
By Taygan Robson, Sport Scientist and Director of Pure Science
The three 🔢 stages of overtraining can be identified as follows:
Individuals engage in overreaching, which refers to a period of intensified training that exceeds the individual’s normal training load.
Increased fatigue, sleep disturbances, and sub-par performance characterise the initial stage of overtraining.
Additional symptoms may encompass muscle soreness, irritability, and mood swings. Functional overreaching can typically be resolved by implementing a period of reduced training load and increased rest, typically lasting a few weeks.
This stage is a more advanced form of overtraining that is characterised by persistent fatigue, decreased performance, and mood disturbances.
Additional symptoms may encompass alterations in appetite, disruptions in sleep patterns, and compromised immune functioning. The recovery period for overtraining syndrome can range from several weeks to several months.
Severe exhaustion, depression, and anxiety characterise the final stage of overtraining. Known as non-functional overreaching.
Additional symptoms may manifest, such as muscle pain, headaches, and impaired concentration. Treating chronic fatigue syndrome can be challenging and may necessitate extended rehabilitation.
Not all individuals who engage in intense training will necessarily encounter overtraining. Athletes engaged in competition preparation or performance enhancement are at a higher risk of developing overtraining syndrome. To address symptoms of overtraining, it is crucial to decrease training intensity and duration while increasing the amount of rest. In the event of persistent symptoms, it is advisable to seek medical attention from a doctor or a specialist in sports medicine.
👉 It is important to pay attention to your body’s signals and incorporate rest days into your routine as necessary.
👉 Avoid rapid increases in training loads.
👉 Incorporate diverse forms of exercise into your workout routine to ensure variety and balance.
👉It is important to ensure sufficient sleep and maintain a nutritious diet.
👉 Effectively manage stress and minimise exposure to additional stressors to maintain a healthy lifestyle.
👉 If you are experiencing burnout, it is advisable to temporarily cease training for a period of several weeks.
By adhering to these guidelines, individuals can mitigate the risk of overtraining and maintain their overall health and fitness.
Posted on September 15th, 2023 by Andries Lodder
Exercise, a once thought unlikely ally in heart disease management, is proving to be a powerful tool with substantial benefits. Despite initial concerns, research demonstrates the positive impact of exercise on cardiovascular health. Here are 7 ways that exercise can improve your life if you have a form of heart disease.
Regular exercise strengthens the heart like any muscle. Controlled physical activity forces the heart to work more efficiently, improving circulation and reducing strain, ultimately promoting overall cardiovascular health.
Exercise regulates blood pressure by promoting healthy blood vessel function and reducing the resistance within arteries. Patients experience reduced systolic and diastolic levels, lowering heart attack and stroke risks.
Exercise enhances cholesterol profiles by raising “good” HDL cholesterol and reducing “bad” LDL cholesterol. This prevents plaque buildup in arteries, crucial for heart disease management.
Exercise aids weight management by burning calories and improving metabolism. The reduction of excess body weight eases heart strain and improves overall health.
Exercise promotes vasodilation, the widening of blood vessels, improving blood flow and oxygen delivery. Collateral blood vessel development reduces the risk of complications in heart disease patients.
Exercise improves insulin sensitivity, aiding blood sugar control. This reduces diabetes-related complications that worsen heart disease.
Exercise reduces stress, a contributor to heart disease progression. It triggers endorphin release, enhancing well-being, aiding in both the physical and mental aspects of heart disease management.
In conclusion,
Exercise offers multifaceted benefits for heart disease patients. Working closely with a Biokineticist can help ensure safe exercise implementation, appropriate for your individual health status and condition.
Contact us to help you on your journey to fight heart disease and secure a healthier future through exercise.
Posted on September 14th, 2023 by Andries Lodder
Chronic pain is a widespread health concern that affects millions of people around the world. It contributes to disability, anxiety, depression, sleep disturbances, poor quality of life, and healthcare costs. While other treatment modalities( are commonly used to manage chronic pain, exercise has emerged as a powerful and holistic approach to alleviate pain. Exercise improve function, and enhance overall well-being. This article delves into the benefits of using exercise as a tool to manage chronic pain and provides insights on different exercises that can help with pain management.
Chronic pain is defined as persistent pain that lasting beyond the normal healing time of an injury or illness, typically more than 12 weeks. It can stem from various underlying conditions such as arthritis, fibromyalgia, lower back pain, and neuropathy. Chronic pain not only affects physical health but also has a significant impact on mental and emotional well-being.
Researchers believe, that by engaging in physical activity can be an effective strategy for managing chronic pain. Exercise offers a huge series of advantages for the individuals suffering from chronic pain. It can boost your energy levels. Which generally helps you to cope with the pain and symptoms. The benefits associated with an exercise regimen in chronic pain, is that it will Help the body to release endorphins. Endorphins are the hormone that helps to reduce pain perception and create a sense of well-being. In addition to this, they also help in alleviating anxiety and depression.
Exercise helps you gain strength by making the muscles stronger, which further then helps to take the load off the bones and cartilage. This eventually gives an increased relief from pain.
Joints become increasingly flexible through regular exercise. Consequently, joints which can move a full range of motion have the least chances of being afflicted by aches and pains.
Cortisol levels are generally lowered by regular exercise, which results into a better quality of sleep.
Exercise uses a lot of energy which can help to burns a lot of calories and will help in losing weight. This decreases stress on the joints, helping to reduce chronic pain.
Engaging in physical activity has been linked to improved mental health. Exercise stimulates the production of neurotransmitters like serotonin and dopamine, which can alleviate symptoms of depression and anxiety often associated with chronic pain.
Some types of chronic pain, like arthritis, are accompanied by inflammation. Regular exercise can help reduce inflammation through its anti-inflammatory effects, thereby decreasing pain levels.
Exercise serves as a healthy distraction from pain, helping individuals focus their attention on something positive and enjoyable. This shift in focus can lead to pain relief through the brain’s cognitive processes.
Exercises that can help reduce inflammation and pain.
Water Aerobics
Also referred to as aqua therapy, water aerobics stands out as a top recommendation for addressing chronic pain. Exercising in water uniquely diminishes the impact on joints, granting muscles the freedom to move in diverse directions while promoting enhanced blood circulation to the heart.
Walking
Among the most instinctive and fruitful exercise choices for combating chronic pain, walking shines as a powerful option. It not only heightens overall energy levels but also bolsters muscle and joint flexibility, contributing to the alleviation of persistent discomfort.
Aerobics
Incorporating a consistent aerobics routine has demonstrated significant efficacy in chronic pain reduction. Nevertheless, it’s imperative to seek advice from a healthcare professional before embarking on any aerobics regimen. Moreover, communicating your pain and related conditions to your fitness instructor is essential.
Stretching
Embracing stretching as a regular practice confers exceptional flexibility to muscles, joints, and ligaments, thereby acting as a shield against pain flare-ups and recurrent episodes of chronic discomfort.
Apart from the above-mentioned exercises, engaging in a tailored exercise program can substantially contribute to the management of chronic pain.
Managing chronic pain through exercise offers a multifaceted approach that addresses physical, emotional, and mental well-being. While it’s not a one-size-fits-all solution. Exercise can significantly contribute to pain relief, improved function, and enhanced quality of life for individuals living with chronic pain.
By working closely with a Biokineticist or a healthcare professionals by which they will design a tailored exercise regimen, individuals can embark on a journey toward greater well-being, and relief from the challenges of chronic pain.
Please feel free to enquire if you need an individualized program.
Posted on August 25th, 2023 by Andries Lodder
Resistance training is a type of exercise that has been shown to have many health benefits, including improving glycemic control (blood sugar levels) in individuals with diabetes and as well as decreasing the risk of developing cardio-metabolic diseases. Combined with aerobic exercise, resistance training is a powerful tool to help control diabetes..
Glycemic control refers to the regulation of blood glucose levels in the body. In
individuals with diabetes, this regulation can be disrupted, leading to high blood glucose
levels and a range of complications. Resistance training can help to improve glycemic control
through several mechanisms and, therefore, help you better manage your diabetes leading to a
better quality of life and decrease the reliance of exogenous insulin (especially in type II
diabetes).
A high blood sugar content can damage the blood vessels in your eyes which can damage the
retina which can eventually lead to blindness.
Your peripheral nerves are at the highest risk of damage which can lead to foot ulcers.
Nerve cells in your brain are also prone to damage which can lead to decreased cognitive
abilities.
The increased blood sugar in your bloodstream can increase the amount of fluid in your blood
vessels which can lead to high blood pressure.
See our Instagram reel on blood pressure
Unmanaged blood sugar levels can put your kidneys under pressure leading to damage of the
nephrons. This will compromise the body’s ability to regulate blood pressure.
One way resistance training improves glycemic control is by increasing insulin sensitivity.
Insulin is a hormone that helps to transport glucose from the bloodstream into the cells of the body,
where it can be used for energy or stored for future use. With increased insulin sensitivity, one
can find comfort in that their bodies will be able to control their blood sugar levels more
effectively.
This means that less insulin is required to transport glucose from the bloodstream
into the cells, which can save you on medical costs.
Furthermore, resistance training also increases muscle mass, which increases the amount of glucose that can be stored in the muscles as glycogen. This means that there is less glucose circulating in
the bloodstream, helping to keep blood sugar levels low long after you have completed your training. Exercise can also increase the production and activity of enzymes involved in glucose metabolism, which can improve the ability of the body to utilize glucose for energy.
Another way resistance training can help to improve glycemic control is by increasing metabolic
rate. Resistance training increases metabolic rate, which can increase the use of glucose as an
energy source. This can help to improve glycemic control and reduce the risk of insulin resistance.
In conclusion, resistance training is a valuable tool in improving glycemic control for individuals
with diabetes.
It can increase:
By incorporating resistance training into their exercise routine, individuals with diabetes can improve their glycemic control and reduce their risk of complications.
Contact us to help guide you through your individualised exercise program.
Posted on August 1st, 2023 by Andries Lodder
Padel is the new buzz word on everyone’s lips and is currently the most popular racquet sport, growing daily. Everyone seems keen to try it out and get kitted out, but why is it so popular and what is causing the sport to grow so fast?
Padel, also known as padel tennis, which is a racquet sport that originated in Mexico in the 1960s and is very popular worldwide. It is played on an enclosed court, with surrounded glass walls and a mesh fence. It is typically smaller than a tennis court and is played in doubles format. The scoring system is the same as tennis and is usually played to the best of three sets. Although the sport combines elements of tennis and squash, padel is known for its fast-paced, and exciting gameplay.
One influencing factor of the sport’s popularity is the smaller size of the court, making the game more accessible. In addition, padel is relatively easy to play for all ages and categories of people, trained or untrained. It is simply a good way to get a group of people together.
Padel can be considered as a low impact or a high-intensity intermittent sport, producing cardiovascular as well as neuromuscular benefits. However, being a sport, increase the risk of injury cannot be neglected. Thus, one might wonder what the most common injuries in Padel may be. As previously mentioned, Padel is similar to tennis, resulting in many similar injuries. However, Padel is played on a much smaller court, requiring more changes in direction, a faster pace, more turns, cutting, jumping, landing and braking movements, as well as more intense accelerations and decelerations.
Lower limb injuries are generally the most common injuries during padel and tennis. Twisting or rolling of the ankle is a common injury in padel due to sudden changes in direction, pivoting, or landing on an uneven surface.
2. Tennis Elbow/ Lateral epicondylitis and elbow tendinopathy
Lateral epicondylitis or tendinopathy, a tendon overuse injury, is characterized by a combination of pain, swelling and inflammation in the tendons of the outer elbow. Repetitive swinging and gripping actions in padel can contribute to this condition. The tendon generally affected by overuse is the extensor carpi radialis brevis.
3. Knee Injuries:
Patellar tendinopathy (jumpers Knee)
This is a result of repetitive jumping, side-to-side movements, quick stops and starts, and changing directions. Patellar tendinopathy is more common in male athletes than females. Symptoms generally include pain localized to the inferior pole of the patella and load-related pain that is aggravated by energy storage and release within the tendon such as jumping, landing, cutting, and pivoting.
Medial Collateral Ligament (MCL) injuries and Meniscopathy
Caused by the valgus stress to the knee, through contact or non-contact mechanisms, can result in MCL injury. It is more commonly seen in Female players, because of the Greater Q angle in females.
4. Shoulder Injuries:
The shoulder is a very complex joint and equilibrium between stability and mobility is fragile, especially in the padel player, trying to generate as much energy as possible for the smashing motion. The Overhead shots in padel can strain the shoulder joint, potentially leading to conditions like rotator cuff tendinitis or shoulder impingement.
5. Back Injuries:
Poor technique or repetitive twisting motions can result in lower back strain or muscle spasms. Additionally, sudden movements or falls during the game can cause more severe back injuries.
6. Wrist and Hand Injuries:
The repetitive gripping and swinging actions in padel can lead to wrist sprains, strains, or even fractures. Impact injuries to the hand, such as hitting the ball incorrectly, can also occur.
7. Eye Injuries:
Although rare, there is a risk of getting hit in the eye by the ball during a fast-paced padel game, which can cause corneal abrasions or more serious eye injuries.
Technique is everything. You want to be able to hit that ball hard, many times, without causing any injuries, the key to which is strengthening the right muscles throughout the body as a whole.
Strength exercises:
These are a combination of shoulder external rotation with scapular retraction and posterior tilt, a great combo to strengthen the posterior rotator cuff, lower trapezius, and scapula stabilizers.
Hold the Theraband shoulder width apart with your thumbs up, keep the elbows at 90 degrees. When you reach the end range of external rotation you form a w with your arms and your back. Perform 3 sets of 10 reps.
Side plank will ensure that you have good core and shoulder stability and good posture.
Lie on your side on the floor, with your forearm underneath your shoulder lift your hips off the floor, keeping your legs straight one on top of the other. Hold for 5sec, drop down and repeat 5 times each side.
Supermans will help to strengthen the lower back as well as improving core stability.
Lie on your front and extend your arms straight out in front of you. Simultaneously lift and straighten your arms and legs. Hold for 2 seconds and then return to the starting position. Perform 2sets of 10 reps.
This exercise will be beneficial for balance and stability of the lower body.
Stand with your back to the step and place your good leg onto the step. Make sure there is a large distance created between your front foot and your back foot. Bend your knee, dropping your hips straight down towards the ground, and then straighten back up. Make sure your front knee doesn’t go in front of your front toe and that your hips come straight down. Perform 2 sets of 8 reps on each side.
Agility:
Will help to develop good speed, agility, and endurance. It involves running back and forth between two points at a consistent pace. It is important to keep your center of gravity as low as you can when changing direction.
For the single leg hop: place three cones evenly apart in a straight line, on one leg hop to each cone. Repeat on the other leg.
Lateral hops: stand on one leg and hop over a line side to side.
For the t-drill: Place one cone on the floor (Starting position) and measure 10 meters forward and mark it with another cone then measure 5 meters to each side and mark it as well. Start at the bottom of the T, run straight forward and touch the first cone shuffle right to the end of the T and then all the way back to the left, then back to the center, and lastly run backwards to the start.
Transform your PADEL game by incorporating the key ingredients. However If you think you have an injury and/or need assistance to get you back on the court, please feel free to contact us for an assessment.
Posted on August 1st, 2023 by Andries Lodder
Running is generally referred to a poor man sport. Additionally, it is the simplest and cheapest form of exercise. You don’t need a gym membership or a lot of training equipment, you only need some motivation/determination and your feet. This simple sport seems to be very straight forward, just run, but at some point, you struggle to improve your running pace or you get the one injury after another. There are lots of solutions but to increase your running cadence is one of them.
In the world of running the topic of cadence generally comes up during discussion, but what is cadence actually?
Cadence is the stride rate, in other words the number of steps you take per minute (SPM) while you are running. It is the most common unit and an essential factor, that are used to measure your correct running technique and form. Besides, if you don’t have a device that can measure your cadence, on your next run count the number of times your feet strike the ground in one minute. It can be a powerful tool to improve your running technique.
For starters, a stride is the distance between contact point of the one foot to the other. Stride length and cadence has a lot to do to one another, as the length will be the distance we travel with each stride. In other words, the speed of a runner will be determined by the relationship between the stride length and the cadence.
Cadence has a direct effect on speed. Controlling the stride rate will increase the speed but only to a point that your body can handle it, and this will lead to minimal muscle fiber breakage and will reduce injuries.
The higher your cadence the quicker your stride rate the faster and the better you run with little force on the joints. If your cadence is slower/ low your strides will be bigger, and this will lead to slamming your heels into the ground and locking your knees and will have a negative impact on the running mechanics. In other words a greater force on the joints. This can not only impact your performance as a runner but also make you more susceptible/ vulnerable to injuries.
Let’s say you increase your cadence 5-10%, this will lead to:
It has been proven that by increasing the cadence we step less on the heel and provide more strength from the hip and to the front of the foot. If a runner’s cadence is 140-160spm he/ she “heel strikes”, which means overextending of the leg and braking movements which cause high impact on the body and the joints.
For instance, to increase your cadence is more than just moving your feet faster, you need to change your whole body’s position. For starters, make sure your feet or your foot lands underneath your center of gravity. This will instantly lead to higher stride rate and less wasting of energy will occur. Thus, the more steps you take the softer will the impact and the landing be.
Cadence is not a one size fits all measurement. Besides, there is no one ideal running cadence or technique that is going to be suitable for everyone. Researchers is of meaning that running cadence should be in the range of 170-180 steps per minute, but it will obviously differ according to each runner. How far do you run? What is your height and weight? And at what level do you perform? therefore, each one moves in their own unique way.
Tips on changing your cadence and improve your running:
It will take time to increase your cadence. Remember you are used to running with the same technique for so long, and it will be challenging. For starters adjusting your cadence may feel weird and clumsy, but just be patient.
The goal shouldn’t be to run faster, your goal should be shorter strides and to strive to step on and exit for the next stride as quickly as possible.
It is hard to increase your cadence not physically but mentally as well. Therefore, you need to focus and be aware of your steps. Try to use a metronome or music to help you.
To quickly react to each step, you will have to train your calves and feet, as well as flexibility.
Exercises for stronger feet and calves
Stand on one leg and bend the knee slightly. Hold your balance and perform a vertical jump forward. Repeat this jump three times and repeat on the opposite leg.
Stand feet together, hop forward to the first cone and try to land as soft as possible.
Bend your knees and hips to lower yourself into a quarter-squat position. Perform an explosive vertical jump with a lateral movement to your side. Repeat this jump toward the opposite side and continue this movement back.
Single leg balance/Y balance
Stand on one leg while reaching out in 3 different directions with the other lower extremity.
Y- Balance on Foam
Stand on one leg on a foam surface, while reaching out in 3 different directions with the other lower extremity.
Single leg calf raises.
Stand with one leg on a step, your toes on the edge of the step. Lift yourself up and hold it for 2sec and slowly drop to the starting position.
Hope that helps unravel the mystery of cadence and running, if you have any running related injuries or need assistance to increase your cadence, please feel free to contact us for an assessment or a running strength program.
Posted on June 6th, 2023 by Andries Lodder
An eccentric muscle contraction, also known as an eccentric movement, occurs when a muscle lengthens while under tension, as opposed to contracting through shortening (concentric). The muscle is doing negative work because it is applying force in one direction but moving in the opposite way.
During an eccentric contraction, the muscle fibres are actively lengthening while resisting an external force, such as gravity or a weight being lowered. This type of contraction can produce greater force than concentric contractions (when the muscle shortens) and is particularly effective for building strength and increasing muscle size.
Eccentric contractions are often used in resistance training exercises, such as the downward phase of a bicep curl, the lowering phase of a squat or deadlift, or the downwards portion of a push-up. They are used to build shock absorbing and elastic properties in the muscles. Eccentric contractions are commonly used in rehabilitation programs to improve muscle function, and tendon strength. Eccentric is also beneficial in most sport disciplines, as it has been shown that it improves the concentric phase of a muscle contraction when the muscles are shortening and stretching during running, jumping, throwing, and slowing down movements.
It is important to note that eccentric contractions can also cause more muscle damage compared to concentric contractions leading to muscle soreness, particularly when performed at high intensities or with improper technique. Therefore, it is important to gradually increase the intensity and volume of eccentric training and to seek guidance from a qualified fitness professional.
Eccentric training has numerous benefits for both athletes and non-athletes.
It is important to note that eccentric training should be performed with caution and under the guidance of a qualified fitness professional or healthcare provider, as it can be harmful if it is progressed too quickly too soon.
Please feel free to contact us to find out more about eccentric exercise.
Posted on May 22nd, 2023 by Andries Lodder
Do you know your strength? Have you ever measured your strength accurately? Are you recovering from an injury OR have muscle imbalances?
If you’ve said yes to any of the above, then we can help you.
The renovation of our Killarney practice inside the gym is now complete, and we have added some new testing equipment. Our latest addition is the Cybex, an Isokinetic machine that can measure your strength.
Isokinetic testing is the most accurate way to measure muscle strength for your joints. It is commonly used to assess and improve muscle strength, endurance, and power. It provides an idea of where your weaknesses or muscle imbalances are (comparing left to right) and aids in accurately designing your personalised rehabilitation program.
So why use the Cybex? Is there not another way to measure my strength?
Yes, you can do a 1 Rep Max (1RM) or a variation in which you have to lift/push the heaviest weight that you can, through a full range of motion. However, this can be a safety issue.
With the Cybex, we can test you at a constant, controlled speed, allowing you to produce the same amount of force as a 1RM, which we can then measure and record electronically, in a safe and controlled environment. Isokinetic testing is for all ages, injured and non-injured.
While you’re there, on our other equipment, we can test your balance and reaction time too.
For more information on ISOKINETIC TESTING, or if you just want more information about how a BIOKINETICIST can help you, contact us today!
Book your assessment with your Biokineticist at Killarney Country Club.
Jana van Jaarsveld 0846091651 kcc@bio4me.co.za