Today Longevity Exercise Physiology Drummoyne, EdgecliffMarrickvilleBella VistaRandwickPymbleBalmain and Neutral Bay discuss why it’s important to continue your Exercise Physiology sessions and how Longevity Exercise Physiologists can adapt your session to train outdoors. Longevity is open and the team are here to help you start exercising, call 1300 964 002 to discuss your exercise options with an AEP.

Longevity Exercise Physiologists are highly skilled experts in exercise and are all trained to deliver high quality sessions with or without fancy gym equipment

After just two weeks without exercise there is noticeable loss in fitness, muscle mass and strength. After four weeks there can be significant deterioration of most health conditions. For some people this may be a substantial increase in pain and reduced ability to function day to day. With lockdown being extended, it is critical to continue exercise in order to prevent further decline in physical and mental health. At Longevity, we are still operating outdoors and still taking referrals because we can’t put people’s health on hold. Longevity Exercise Physiologists are highly skilled experts in exercise and are all trained to deliver high quality sessions with or without fancy gym equipment. Below are 3 examples of how your Longevity EP can use their skills to adapt gym exercises to an outdoor setting.

Example 1 – Seated cable row – > TRX row

Gym setting – Seated Cable Row

Your EP has chosen a seated row as an exercise to improve the strength of your back and shoulder. In a cable row, the weights at the end of the cables provide the resistance required. To increase intensity, you simply move a pin down.

Adapted to park – TRX Row

A TRX row utilises the same muscle groups, with the additional benefit of needing more core engagement to perform this correctly. With a TRX row, your own body provides the resistance. To increase intensity, you simply move your feet towards the attachment point.

Example 2 – Deadlift – > Split deadlift

Gym setting – Deadlift

Your EP has chosen a deadlift to help strengthen your glutes, hamstrings, lower back and core. Normally you use a 20kg kettlebell or a 20kg barbell.

Adapted to the park – Split Deadlift

Your EP may not bring a 20kg kettlebell or 20kg barbell to the park, however they do not need the same weight to make this exercise more difficult. Split deadlifts are single leg dominant exercise, meaning that one leg is handling most of the load. Therefore, your EP will only need an 8-12kg kettlebell to challenge you. A split deadlift still utilises the same muscle groups as a conventional deadlift but has additional benefit of further strengthening the hip stabilising muscles as well as balance and coordination.

Example 3 – Cardiovascular Training (Cardio)

Gym setting – Exercise Bike

Your EP has chosen an exercise bike for your cardiovascular training because your knees don’t handle running on the treadmill at the moment.

Adapted to the park – Running or Cardio Circuit

Your EP has a few options here. Running on grass is lower impact on the knees and so it may be a viable option and great opportunity to build up to running again. If you’re not quite at that stage, your EP may choose to do a cardio circuit. Based on your fitness level, they will choose a cardio circuit that will challenge you, while taking into account any injuries or conditions you have. The video below is an example of something your EP may develop. This example was made for somebody with mild knee pain and a low level aerobic fitness. In this example, the client was instructed to perform each exercise for 5-7 rounds.

If you feel like your physical or mental health is deteriorating during lockdown, contact Longevity Personal Training and Exercise Physiology Edgecliff, Pymble, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista and Neutral Bay on 1300 964 002 to enquire today.

Written by Josh Taylor