What to Expect from a Typical Exercise Physiology Session
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Neutral Bay and Balmain discuss what a typical Exercise Physiology session looks like and what to expect. After your Exercise Physiologist has conducted a thorough initial assessment, you are ready to start your typical Exercise Physiology session. Every individual’s session is tailor made and will have different proportions of each component. However, this is the basic structure to expect:
- Warm-up exercises
(5-10 minutes)
It’s important to prepare your body for exercise and our Exercises Physiologists show you how to warm up for an exercise session. This usually involves walking, cycling or rowing for 5 minutes, followed by some stretches specific to your condition. During this time, your Exercise Physiologist will be assessing your readiness to complete the planned session and make adjustments according to your condition that day.
Why is warming up important before exercise?
The function of the warm up is to physically and mentally prepare you for an exercise session.
- Cardio exercises / aerobic fitness training
(7-20 minutes)
The cardio component of your workout will normally take 7-20 minutes, however it may be more or less depending on your physical function and goals. Cardio exercises may include: brisk walking, running, stair climbing, cycling, rowing, skipping, jumping, HIIT training, boxing or circuit training. Many of these can be adapted into home cardio exercises with the help of your Exercise Physiologist.
Why is cardio important?
Cardiovascular fitness is important to reduce your chance of developing heart disease, diabetes and even depression. Cardio helps with the efficiency of your heart and lungs, which is essential to complete basic everyday tasks like walking up hills, climbing stairs and pushing your trolley at the grocery store.
Strength exercise is essential to maintain joint health and may assist with aches and pains
- Strength exercises / resistance training
(20-40 minutes)
The strength component of your workout will normally take 20-40 minutes. Resistance training uses a variety of different equipment to strengthen your joints, muscles and bones.
Below are five examples of a resistance exercise that could be done with each piece of equipment:
- 5 body weight exercises – push ups, squats, glute bridges, planks and lunges.
- 5 resistance band exercises – band rows, band pull-aparts, band facepulls, crab walks and band Paloff press.
- 5 dumbbell exercises – dumbbell shoulder press, dumbbell chest press, goblet squat, single arm bent over row and step ups holding dumbbells.
- 5 kettlebell exercises – kettlebell swings, suitcase carry, kettlebell deadlift, bottoms-up kettlebell press, halos.
Why are strength exercises important?
Strength exercise is essential to maintain joint health and may assist with aches and pains. Additionally, strength training helps to prevent heart disease, diabetes, osteoporosis and sarcopenia. Functionally, strength exercises help with allowing you to carry out basic everyday tasks like carrying groceries, walking up stairs and getting yourself off the floor.
- Balance exercises
(0-10 minutes)
The balance exercises in your program will be dependent on your risk of falls or to assist with sports performance. If your balance is fantastic and neither of these apply to you, then your session may not have balance in it. Typically though, balance exercises will incorporate both static (standing still) and dynamic (moving) exercises. Below are 5 balance exercises to improve your balance that your EP may choose for you:
- Tandem stance (static)
- Tandem walking (dynamic)
- Single leg balance (static)
- Hopping (dynamic)
- Toe taps (static)
Why are balance exercises important?
Balance exercises are important because they significantly reduce your risk of falling and injuring yourself. This is particularly important as almost one in three Australians over 65 have experienced fall in the last 12 months and one in five of these need hospitalisation. Balance exercises are also essential for optimal force transfer and therefore for sports performance.
- Cool-down / Stretching
(5-10 minutes)
Cool-down generally involves some static stretching to improve flexibility. The length of the cool-down may be dependent on your flexibility level and goals.
Why is cooling down important?
It’s a chance to review the previous session and allow the heart rate to slowly return back to rest. Flexibility is important for reducing injury risk and improving physical function. You need flexibility to do everyday tasks like picking things off the floor, reaching up to the cupboard and tying your shoes.
If this appeals to you, try an Exercise Physiology session with Longevity today! 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.
References:
https://www.healthdirect.gov.au/falls
Written by Josh Taylor
