Training Archives - Bio Cape Town

Top Shoulder Mobility Exercises

June 17, 2024/0 Comments/in Body Strength, Health tips, Training/by BCT-Admin

Shoulders tend to give trouble as a person gets older and older.

This is why it’s important to take action and implement high-quality shoulder mobility exercises.

Here are the best shoulder mobility exercises and what makes them useful.

1) Shoulder Controlled Articular Rotation

This is a fascinating exercise and can offer tremendous results as soon as it’s performed.

In general, the exercise involves optimally moving the shoulder joint to maximize its full range of motion. This makes it easier to activate the stabilizers in this part of the body and make sure it remains flexible. This can also improve joint health.

To do this the right way, it’s important to begin in a straight line and make sure the body is still. From this position, lock the abs, squeeze the glutes, squeeze the fist, and release the shoulder.

For the movement, it’s important to make sure the arm remains up. From this position, shrug up while trying to turn the palm downwards. This will rotate the arm. While doing this, it’s important to make sure the arm remains in the same position during the movement. As soon as the hip is reached, the palm needs to look away from the body. At this point, go back to the start point by going in the opposite direction.

2) Floor Slides

Floor slides are an underrated should mobility exercise and can do great things when it comes to increasing flexibility in the joint.

To begin the movement, it’s time to lie down with the hips/knees at a 90-degree angle. The lower back should remain in contact with the ground while the abs are fully locked. The goal is to make sure the arms are in contact with the ground while the elbows are set at a 90-degree angle.

For the movement, it’s all about trying to slide the arms up and down without lifting them off the ground. It’s almost like a football umpire calling a “touchdown” after a player scores. The same movement is being completed except on the person’s back.

It’s important to note, the movement only works when the person is pushing down with his/her forearms. It’s not just about sliding the forearms. There has to be a small amount of force down on the ground too.

3) Swimmers Hovers

Swimmers tend to have great shoulders and it’s time to mimic what they do best.

For the starting position, it’s time to lie down on the ground facing down and put the hands behind the head.

From this position, a person will want to squeeze the shoulder blades and try to bring the elbows up as high as the can. The goal is to straighten from this position to create a “Y” with the hands. From here, it’s time to push the arms back while the palms remain upwards. Bring the arms down until they are in contact with the torso. It’s similar to mimicking a swimmer in the water as they are looking to complete their stroke to move forward.

Once the elbows are resting on the ground, the rep has been completed.

Now it’s time to do a few more to get full value from the exercise.

These are some of the best shoulder mobility exercises to keep in mind. Each exercise offers something unique when it comes to improving the shoulder’s flexibility and general ability to move.

Over time, it becomes difficult to understand what works and what doesn’t.

These exercises should go a long way in improving the shoulders and how well they function throughout the day. Continue to apply these mobility exercises and notice an uptick in health.

The Top Tips For Training For Your Marathon

March 5, 2023/0 Comments/in Body Strength, Health tips, Healthy diet, Training/by BCT-Admin

Running a marathon should never be taken lightly. The endurance and determination necessary to finish such a long race do not come with a week or month of training. It takes a lot longer to prepare, which is what this article is all about. For runners that want to extend their distances, here are the top tips for training for your marathon. And take note that the best training tips usually come down to the basics.

Determine Your Level Of Health

The first thing you need to do is determine where you are in terms of your health. For example, if you have a heart condition, running a marathon might not be recommended by your doctor. Safety needs to be your primary concern if you want to keep running in the future.

Monitor And Log Your Progress

There are two main reasons for monitoring and logging the distance you cover. Firstly, it provides a clear picture if you are progressing at a healthy rate. Secondly, it helps to keep you motivated. Running a marathon is just as much a mental challenge as it is physical. And if your mind is not in the right place, it gets much tougher to reach the finish line.

Gradually Increase The Distance

Whatever you do, do not overwhelm yourself. In fact, it is recommended to only increase your distance by 10% or less every week. It is important that you give your body time to adapt to a new level of running. Otherwise, you run the risk of burning out before you even ready yourself at the starting point.

Allow More Relaxed Training

You do not have to push yourself every week. Hence the reason for taking a slow week where you cut back on the distance and pace. Try to focus more on the fun part during this week and do not be modest about noticing the difference, which is your increased confidence and ability. You can even go as far as to give yourself one or two full days off during the week. Because too much training can eventually lead to permanent injury.

Alternate Your Approach

Just like you should take a slow week every month or so, think about alternating the intensity of the run. This is especially helpful when you do not feel at the top of your game, but you still want to get through your scheduled training. So, not every training session needs to leave you huffing and puffing at the end. Sometimes it is good to stick with a comfortable pace and still be productive.

Follow A Good Diet

Your diet during your training will no doubt influence how well you perform. Food truly is the fuel you put in your body, which means you should come up with a diet plan that supports your training. For instance, you do not want to feel lazy and tired after a meal. Instead, you want to feel energized and ready for anything.

Get Quality Sleep

What does sleep have to do with running a marathon? For starters, a big part of healing and muscle building takes place when you sleep. Your body actually gets stronger with quality rest, which is why you should not overwhelm yourself. Seeing the more stressed your body, the better the chance of suffering from an injury.

Consider Some Cross-Training

Even though you will be running a marathon, it helps to engage in some cross or strength training. This will boost your conditioning as well as your ability to go the distance.

At the end of the day, you always want to keep your running healthy. That means listen to your body when the pressure gets too much.

Exercising During Pregnancy Is Safe And Keeps You And The Baby Healthy

November 14, 2012/0 Comments/in Body Strength, Health tips, Training/by BCT-Admin

In the past, the standard advice given to expectant women wishing to exercise was: Do not do it, you need to avoid straining the pregnancy. The recommended things of the try and avoid any physically demanding activities. The fear was that doing things such as aerobics, yoga, running, and even swimming would be detrimental to the unborn baby.

Over the recent years, however, medical and health researchers have turned that myth on its head, disproving it accordingly. Different studies have shown that exercising is essential for staying fit and healthy for everyone, irrespective of age. Such findings prove that pregnant women can benefit a lot from working out.

Health Experts Recommend It

A study by Dr. James Clapp that involved 500 expectant women found that the those who exercised delivered a baby that was healthier and with a stronger fetal heart rate compared to the newborns of women who did not work out. It also found that more than 60% of the those who exercised had faster labor and delivered their bundles of joy in around or under four hours.

Those that exercised before being pregnant have no reason for not keeping to their usual routine. However, there will be a few tweaks to it with some adjustment to the regimen so that nothing but the mother and the unborn baby at risk. And even if the workout looks easy, it is advisable to listen to your body and stop if you feel any pain or tired. It is not wise to push yourself when exercising during pregnancy. Moreover, pregnant should avoid physical activities such as contact sports that can throw them off balance suddenly.

For the women that did not work out before their pregnancy and wish to start, there is no reason for not do it; only that they should begin with a slow regime. For instance, yoga and walking are a great way to start.

Safe Exercising Is Paramount

Overall, staying fit during pregnancy is essential for the mother and her unborn child. Different books and DVDs are available that these ladies can use to come up with a suitable exercise routine that is devoid of ballistic motions, especially during the last term of the pregnancy (the third trimester).

Most importantly, women must inform their doctors about the exercises they do so that they are sure all is well. Also, it is wise not to start any workout routine without consulting with the doctor. Staying hydrated is a must when exercising, and the pregnant women are advised to ensure their heart rate does not go beyond 140bpm. And they need to reduce the intensity of their routine as they enter the second trimester.

Activities That Are Safe During Pregnancy

Some of the indoor workout routines that pregnant women can do include yoga, Kegels, and pelvic floor exercises. They can be done in a session that is 45 minutes long. It is necessary to always start by doing warm-ups before and cool downs after the workout. A quick swim and mildly-paced walking are ideal options for the outdoor exercises that are safe to do during pregnancy.

Things To Note Before Starting To Workout When Pregnant

Medical and health experts also point out the need for women to refrain from exercising during pregnancy if:

They have had a miscarriage or pre-term birth in the previous pregnancy.
They have health problems such as high blood pressure, anemia, or pre-eclampsia.
They have lung or heart problems.
The baby’s development has shown signs of concern, such as the unborn measuring small.
They are extremely underweight or overweight.

The Verdict

Exercising is essential for staying fit and healthy. Therefore, engaging in some physical activities safely is vital for expectant women and their unborn babies. It also lowers severity and the odds of experiencing pregnancy niggles such as constipation, backaches, swelling ankles, and fatigue; it may just as well keep them at bay.