{"id":13732,"date":"2022-11-09T22:12:55","date_gmt":"2022-11-09T22:12:55","guid":{"rendered":"https:\/\/innerstrengthbayside.com.au\/?p=13732"},"modified":"2022-11-10T01:20:53","modified_gmt":"2022-11-10T01:20:53","slug":"strength-conditioning","status":"publish","type":"post","link":"https:\/\/innerstrengthbayside.com.au\/strength-conditioning\/","title":{"rendered":"Strength & Conditioning"},"content":{"rendered":"
\n
\n
\n
\n
\n
\n
\n
\n
\"\"<\/a>When it comes to strength & conditioning training there are a lot of different types of training or<\/span> exercises out there. It often can be overwhelming and when an injury is involved it is even more<\/span> difficult to know\u00a0where\u00a0to\u00a0start.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
When it comes to rehabilitation for an injury – luckily physiotherapists can simplify what <\/span>exercises you need to do, how many repetitions & sets you should do, and how frequently you<\/span> should\u00a0perform\u00a0your\u00a0exercises\u00a0for\u00a0optimum\u00a0effect.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n
\n
\n
We often can start strength training a lot earlier in your recovery than you expect.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
In this blog we are going to clarify the different types of strength exercises\u00a0 that you may be<\/span> prescribed. Some of which may sound familiar if you have had a past injury & carried out a\u00a0<\/span>structured\u00a0rehab\u00a0program\u00a0with\u00a0a\u00a0physio.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
Types\u00a0of\u00a0strength\u00a0exercises:<\/span>\u00a0<\/span><\/strong><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
Isometric:<\/span><\/em>\u00a0Contracting\u00a0a\u00a0muscle\u00a0against\u00a0a\u00a0force\u00a0without\u00a0the\u00a0muscle\u00a0changing\u00a0length\u00a0i.e\u00a0staying<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
in\u00a0a\u00a0fixed\u00a0position.\u00a0An\u00a0example\u00a0is\u00a0a\u00a0wall\u00a0squat\u00a0hold\u00a0for\u00a030\u00a0secs.\u00a0This\u00a0form\u00a0of\u00a0strengthening\u00a0is<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
good\u00a0within\u00a0the\u00a0early\u00a0phase\u00a0of\u00a0recovery\u00a0to\u00a0maintain\u00a0strength\u00a0&\u00a0create\u00a0nervous\u00a0system\u00a0changes.<\/span>\u00a0\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
Eccentric:<\/span><\/em>\u00a0<\/span>These\u00a0exercises\u00a0are\u00a0when\u00a0the\u00a0muscle\u00a0is\u00a0working\u00a0against\u00a0load\u00a0whilst\u00a0it\u00a0is<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
lengthening.\u00a0For\u00a0example\u00a0during\u00a0a\u00a0push\u00a0up\u00a0you\u00a0may\u00a0push\u00a0yourself\u00a0away\u00a0from\u00a0the\u00a0ground\u00a0for\u00a01<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
second (concentric), then the eccentric part is slowly lower yourself towards the ground for 4 seconds using the pectoral or chest muscles eccentrically. This type of strengthening increases the ‘time under tension’ and helps activate our fast twitch fibres. <\/span><\/div>\n
\"\"<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n
\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n
Concentric:<\/span><\/em>\u00a0<\/span>Concentric\u00a0exercises\u00a0involve\u00a0working\u00a0against\u00a0load\u00a0as\u00a0the\u00a0muscle\u00a0shortens.\u00a0A\u00a0good<\/span>\u00a0<\/span><\/div>\n
\n
\n
\n
\n
\n
\n
\n
example\u00a0of\u00a0this\u00a0is\u00a0a\u00a0bicep\u00a0curl\u00a0when\u00a0you\u00a0curl\u00a0from\u00a0a\u00a0straight\u00a0elbow\u00a0to\u00a0a\u00a0bent\u00a0position\u00a0taking\u00a0the<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
biceps\u00a0muscle\u00a0to\u00a0its\u00a0shortest\u00a0length.\u00a0These\u00a0exercises\u00a0are\u00a0used\u00a0later\u00a0on\u00a0in\u00a0rehab\u00a0once\u00a0out\u00a0of\u00a0the<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
acute\u00a0phase\u00a0in\u00a0order\u00a0to\u00a0strengthen\u00a0the\u00a0muscles\u00a0throughout\u00a0their\u00a0range\u00a0of\u00a0motion.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
All\u00a0types\u00a0of\u00a0strength\u00a0exercises\u00a0have\u00a0their\u00a0place\u00a0and\u00a0allow\u00a0us\u00a0to\u00a0move\u00a0onto\u00a0the\u00a0next\u00a0phase\u00a0of<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
rehab\u00a0feeling\u00a0stronger.\u00a0Once\u00a0you\u00a0have\u00a0mastered\u00a0strengthening\u00a0a\u00a0single\u00a0muscle\u00a0group\u00a0in<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
isolation,\u00a0then\u00a0it\u00a0is\u00a0important\u00a0to\u00a0make\u00a0your\u00a0exercises\u00a0more\u00a0functional\u00a0by\u00a0bringing\u00a0in\u00a0multiple<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
joints\u00a0and\u00a0muscles\u00a0working\u00a0together\u00a0in\u00a0one\u00a0movement\u00a0e.g.\u00a0squats.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
The\u00a0optimum\u00a0prescription\u00a0for\u00a0strength\u00a0based\u00a0training\u00a0includes:<\/span>\u00a0<\/span>\u00a0<\/span><\/strong><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
3-5\u00a0RM\u00a0(repetition\u00a0maximum)<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
5-9\u00a0sets\u00a0per\u00a0week\u00a0(so\u00a0this\u00a0might\u00a0look\u00a0like\u00a03\u00a0sets\u00a0of\u00a0an\u00a0exercise,\u00a03x\/week)<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
Minimum\u00a04-weeks,\u00a0aiming\u00a0for\u00a08-12\u00a0weeks<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
The\u00a0importance\u00a0of\u00a0progressing\u00a0or\u00a0regressing\u00a0your\u00a0exercises:<\/span>\u00a0<\/span><\/strong>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
In\u00a0order\u00a0to\u00a0strengthen\u00a0a\u00a0specific\u00a0muscle\u00a0group\u00a0over\u00a0time\u00a0we\u00a0must\u00a0apply\u00a0the\u00a0principle\u00a0of\u00a0overload.<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
This\u00a0involves\u00a0us\u00a0over\u00a0time\u00a0slowly\u00a0increasing\u00a0the\u00a0demand\u00a0of\u00a0an\u00a0exercise\u00a0or\u00a0movement\u00a0on\u00a0the<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
given\u00a0muscle\u00a0group(s)\u00a0in\u00a0order\u00a0to\u00a0maintain\u00a0a\u00a0strength\u00a0stimulus.\u00a0This\u00a0results\u00a0in\u00a0us\u00a0becoming<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
stronger,\u00a0faster,\u00a0more\u00a0resistant\u00a0to\u00a0fatigue,\u00a0and\u00a0ultimately\u00a0reduce\u00a0the\u00a0likelihood\u00a0of\u00a0injury!<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
The\u00a0ways\u00a0in\u00a0which\u00a0we\u00a0may\u00a0change\u00a0up\u00a0or\u00a0progress\u00a0your\u00a0strength\u00a0program\u00a0include\u00a0changing\u00a0the<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
load\u00a0or\u00a0weight\u00a0of\u00a0the\u00a0exercise,\u00a0changing\u00a0the\u00a0speed\u00a0of\u00a0the\u00a0movement,\u00a0or\u00a0changing\u00a0the\u00a0joint\u00a0angle<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
or\u00a0range\u00a0of\u00a0movement\u00a0that\u00a0we\u00a0are\u00a0using\u00a0to\u00a0name\u00a0a\u00a0few.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
Having\u00a0a\u00a0physiotherapist\u00a0monitor\u00a0your\u00a0strength-based\u00a0program,\u00a0run\u00a0through\u00a0appropriate<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
progressions\u00a0with\u00a0you,\u00a0and\u00a0ensure\u00a0you\u00a0are\u00a0maintaining\u00a0correct\u00a0form\u00a0throughout\u00a0is\u00a0extremely<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
important\u00a0in\u00a0order\u00a0to\u00a0strengthen\u00a0without\u00a0aggravating\u00a0the\u00a0tissue\u00a0structure\u00a0or\u00a0joint\u00a0that\u00a0we\u00a0are<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
rehabilitating.\u00a0Gone\u00a0are\u00a0the\u00a0days\u00a0of\u00a0rest\u00a0&\u00a0hoping\u00a0that\u00a0the\u00a0injury\u00a0will\u00a0settle\u00a0down\u00a0on\u00a0its\u00a0own\u00a0only<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
to\u00a0find\u00a0that\u00a0it\u00a0flares\u00a0back\u00a0up\u00a02\u00a0months\u00a0later!!<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
If\u00a0you\u00a0are\u00a0suffering\u00a0from\u00a0an\u00a0injury\u00a0either\u00a0acute\u00a0or\u00a0chronic,\u00a0have\u00a0noticed\u00a0a\u00a0specific\u00a0area\u00a0of<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
weakness\u00a0or\u00a0are\u00a0unsure\u00a0on\u00a0where\u00a0to\u00a0start\u00a0on\u00a0your\u00a0strength\u00a0or\u00a0exercise\u00a0journey\u00a0then\u00a0give\u00a0us\u00a0a<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
call\u00a0on\u00a08555\u00a04099\u00a0or\u00a0email\u00a0<\/span><\/span>physio@innerstrengthbayside.com.au<\/span><\/span>\u00a0for\u00a0more\u00a0information.<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
Alternatively,\u00a0you\u00a0can\u00a0book\u00a0directly\u00a0online\u00a0for\u00a0an\u00a0Initial\u00a0Assessment\u00a0with\u00a0one\u00a0of\u00a0our<\/span>\u00a0<\/span><\/div>\n<\/div>\n
\n
physiotherapists.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n
\n
\n
Blog\u00a0written\u00a0by\u00a0Physiotherapist,\u00a0Laura\u00a0Cook<\/span>
\n<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

When it comes to strength & conditioning training there are a lot of different types of training or exercises out there. It often can be overwhelming and when an injury is involved it is even more difficult to know\u00a0where\u00a0to\u00a0start.\u00a0\u00a0 \u00a0 When it comes to rehabilitation for an injury – luckily physiotherapists can simplify what exercises…<\/p>\n","protected":false},"author":4,"featured_media":13733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,1],"tags":[],"_links":{"self":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts\/13732"}],"collection":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/comments?post=13732"}],"version-history":[{"count":8,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts\/13732\/revisions"}],"predecessor-version":[{"id":13739,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts\/13732\/revisions\/13739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/media\/13733"}],"wp:attachment":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/media?parent=13732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/categories?post=13732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/tags?post=13732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}