High Intensity Interval Training (HIIT)

What is high intensity interval training you ask? It is a cardiovascular training method designed to push the body to its limits while taking adequate rest sessions between sets. The short bursts of intense exercise allows the individual to maximize their work out period and increase gains. The working interval generally lasts for anywhere between 15 seconds to 3 minutes in length and vary depending on your personal fitness goals. The general trend is to gradually decrease intensity as the working sets get longer in duration, however, it is important to make sure the set is not too easy.

Make sure to push yourself an appropriate amount and not to the point where you induce feelings of nausea. The rest period is designed to help the body recover after an intense amount of exercise. A greater rest period should be used for novice gym users, to balance the intensity of the working interval. Advanced gym goers can decrease rest intervals to push themselves even more.

Rest periods are a good time to rehydrate the body, to keep your mind and body sharp. Without the right hydration, your performance declines. A good indicator is listening to how you feel, if you feel thirsty during a workout drink water! Water is 75% of all muscle tissue and 10% of fatty tissue and dehydration can have a huge impact on your athletic ability.

The work to rest ratio is the amount of rest an individual receives based on amount of work done. This is adjusted according to the goals of the participant and modified later in the program. Start with a work to rest ratio of 1:3 meaning for every 60 seconds of exercise, take 180 seconds to recover. As you become more comfortable with HIIT, you can change to a 1:1 ratio but eventually work towards a 2:1 ratio, where work time is greater than rest time.

What should you be doing during the rest periods?

Beginners may want to perform “passive rest” (complete rest) where you might take a seat, grab some water or catch your breath during the rest time. As you become more fit, swap passive rest for “active rest” where you’ll move during the break, but with low intensity to keep the heart rate at a moderate level.

If you have access to multiple pieces of equipment, don’t be afraid to combine different types of exercises within the same day. Everyone likes variety and for many, running for an hour straight can be boring. In a split exercise interval training program, you can swap between the two exercises performing alternating sets of each for your desired interval. An example would be 30 seconds sprint followed by 60 seconds rest and 30 seconds of skipping before resting 60 seconds again. Changing up the program  can keep exercise exciting and make you come back for more. If you are training for a marathon or a sport specific event, I would recommend you stick to a training in the same modality.

How often should I do HIIT workouts?

HIIT workouts should be performed 2-4 times per week in within 30-60 minute sessions. Two sessions a week will enable the user to maintain their current level of fitness while subsequent sessions will yield growth. Five or more HIIT sessions a week can lead to over training, burn out and possibly injuries.

3 Benefits of Interval Training

1. Burn more calories in a shorter amount of time
2. Increase speed and endurance
3. Provides variety and keeps cardio sessions exciting

With all these extra hours you saved, you now have more time to pursue your hobbies, get additional work done and spend time with loved ones. This is a perfect exercise to keep you fit while saving time during the busy holiday season!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 4 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Save Time & Maximize Gains with Interval Training first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I explained the importance of post-workout supplementation, you can click here to see this post. In this blog, I will cover pre-workout supplementation – which is just as important!

It is vital for individuals to fuel themselves properly before any amount of moderate-to-vigorous physical activities. This “fuel” will provide you with enough energy to complete the entire workout and avoid feeling sluggish by the end.

Many individuals blame their lack of exercise on low energy levels. With our busy lives, it is no surprise that being tired will deter people from consistently being active. Pre-workouts can consist of, but are not limited to: pre-workout powder, creatine, gels, caffeine, and snacks. These products can provide the boost needed to make every workout feel great.

Similar to post-workout supplements, please consult your doctor before trying any supplementation for the first time.

Types of Pre-workout supplements (at your local supplementation store)

Pre-workout (powder form)

When people think about pre-workout supplementation, most people turn to the consumption of pre-workout powders. You may see gym goers drinking multi-coloured drinks or pouring a scoop of white powder into their shaker bottles. This is often pre-workout, and as the industry continues to grow, a greater number of individuals will consume this supplement.

Pre-workout claims to boost energy levels, reduce fatigue, and improve endurance. It consists of a concentrated combination of caffeine, carbohydrates, and other ingredients (depending on the brand).

For example, a single cup of coffee will have approximately 90mg of caffeine, while a scoop of pre-workout can have anywhere between 150mg to 300mg of caffeine. This is double and even triple that of a regular coffee. Be cautious when taking these supplements if you have sensitivity to caffeine. Although it is very popular, there is a possibility these effects are due to the placebo effect.

Creatine

The second type of pre-workout supplementation is creatine. It is naturally found in your body, however, additional amounts can lead to greater strength gains. It is stored as phosphocreatine in your body, which we use to create adenosine triphosphate (ATP), or energy. This is not to be confused with the Association of Tennis Professionals.

ATP is what your body uses to produce force and as a result can yield more energy to perform exercises at the gym. People who take creatine generally go on cycles, which can be defined as a period taking the supplementation followed by a moment of abstinence. This can be better described in Progenex’s post on creatine cycling here. Lastly, creatine can help with water retention in your cells, which adds volume to your body and ultimately increases muscle mass. This is due to the fact you are moving a greater mass and requiring excess energy to do so.

Power Gels

Power gels can be purchased at your local sports, supplement, and grocery shop. They are designed to keep you going after an enduring event. It is essentially the liquid version of an energy bar which allows it to be digested quicker.

Power gels can either be taken 60-90 minutes in advance, or midway through your workout lasting more than 60 minutes in duration. Shorter workouts do not require the use of power gels part way through as you do not need a consistent energy source for a shorter duration.

Consuming these prior to working out would yield the best results for workouts less than an hour in length. They will typically give you the carbohydrates and electrolytes your body desires after long periods of exercise.

Caffeine

Caffeine is found in coffee, energy drinks, and tea – all of which are common everyday beverages. Despite being consumed on a daily basis, did you know it can benefit your workout routine as well? These drinks are often consumed throughout the day to boost your mental alertness and enhance body functioning.

It is recommended that caffeine should be taken 60-90 minutes prior to the onset of exercise for the best results. It can provide the energy needed to power through longer workouts and help you crank out additional reps in the gym.

However, caffeine is a diuretic so remember to stay hydrated after drinking caffeinated beverages!

Snacks (fruits, granola bars, etc)

Similar to power gels, eating a light meal 60-90 minutes before a workout or athletic event can be extremely beneficiary to the user. This time frame gives your digestive system enough time to process the nutrients and provide the fuel you need to power through a workout.

Fast digesting, simple carbohydrates should be consumed here. This can consist of: fruits, granola bars, seeds, and / or nuts. Be mindful of “bad” simple carbohydrates, such as cake, sugary candy, and chocolates. A good combination of foods can help you fight off hunger, provide the energy needed for workouts, and even fight off fatigue.

Which pre-workout supplement will you try before your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Pre-Workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

Why is post-workout supplementation important?

In this blog, I will focus on post workout supplements specifically designed to promote performance and muscle hypertrophy (i.e. the growth of muscles). Post-workout supplementation is important for recovery and muscle growth. During a moderate to intensive workout, muscle fibres are torn at a microscopic level – with the amount dependent on the volume of the routine. Following a workout, the torn muscle fibres will then enter the recovery stage where they are rebuilt and become stronger than before. This process will continue until your muscles reach their maximum physical capacity.

Post-workout supplementation aids recovery, increases ability to build muscle, and decreases symptoms of soreness. Most post-workout products are consumed immediately after a workout to maximize benefits from the supplementation. A “window of opportunity” is available up to 90 minutes following a workout where your body is able to process nutrients at an elevated level to promote the above benefits.

Types of supplementation

Protein

Protein can be considered the backbone of muscle growth. When individuals think of getting stronger and healthier, they think of increased protein consumption. Your body uses protein to build and repair tissues (muscle tissues) that were damaged during your exercise routine. The following study outlines the benefits of protein consumption combined with resistance training and its promotion of lean muscle tissue here. It is recommended for individuals to consume 1.6 grams of protein per kg of body weight. Excess protein consumed will end up on the other end of the digestive system and ultimately not be absorbed into the body.

If you enter your local supplementation store, you may find yourself hit with an endless amount of protein products. I will help break down and explain some of the most common types of proteins below, and list some pros and cons of each.

Whey Concentrate Protein

Whey concentrate is the most common type of protein found on store shelves and is a milk-based product. It consists of 70-80% protein, which is a respectable amount that can be rapidly absorbed by the body.

However, the rest of the bulk features cheap fillers coming from carbohydrates and fats. The whey concentrate protein will do its job, and if you are fine with additional ingredients, then this product is for you.

Whey Isolate Protein

Whey isolate is a step up from your basic whey concentrate protein. It consists of approximately 85% protein, making it the superior option compared to whey concentrate. This increased amount of protein allows for better and more rapid absorption into the body. There are less filler ingredients making it a higher quality product and helping you get what you paid for.

Keep in mind with the greater concentration of protein comes a greater cost, in terms of $$$.

Casein Protein

Casein protein is similar to whey – it is a milk based protein. However, it differs from whey due to its rate of absorption. Whey proteins are absorbed instantaneously by the body, whereas casein can take upwards of 4 hours. This provides a slow yet steady supply of protein available for your muscles to feed on.

Due to the slow absorbing properties of casein protein, it is often consumed immediately before bed to fuel muscle growth over night. Casein has also been proven to delay the onset of hunger by keeping individuals satiated for longer periods of time after consumption. This product has a similar price point to whey concentrate.

Plant-based Protein

Plant-based proteins have skyrocketed in popularity in recent years due to better tasting flavours hitting the markets. Plant-based proteins are no longer unpalatable and in fact taste very similar to the protein we know and love. This protein can include but not limited to: soy, oats, nuts, bean and tofu-based products.

It is superior to milk-based proteins due to its nutritional density per calorie. In addition to providing a high source of protein, it also packs other nutrients compared to whey (which only contains protein). The sustainability and nutritional density of plant-based proteins outweigh animal-based ones.

However, similar to other plant based products being produced today, they are very expensive. As this market continues to grow, reductions in costs are inevitable.

Branch Chain Amino Acids (BCAA’s)

Taking a break from protein powders, branch chain amino acids (BCAA’s) can be consumed before, during, and after a workout. Since we are talking about post-workout supplementation, I will only focus on their benefits. They consist of the three essential amino acids: leucine, isoleucine and valine.

Muscle tissues require protein for recovery and protein consists of amino acids – making BCAA’s a great post-workout supplement. It has been said that leucine directly stimulates muscle synthesis (growth), essentially helping you build muscles faster. In addition to its recovery benefits, BCAA’s also reduces soreness and fatigue allowing for less downtime between workouts.

Local supplementation stores in the Lower Mainland (Vancouver)

There are many supplement stores across Vancouver, but some popular ones include:

1. Body Energy Club
2. GNC – General Nutrition Centres
3. Popeye’s Supplements
4. Genesis Nutrition

Have any questions about post-workout supplements? Not sure which one you should take? Leave us a comment below and we’ll be happy to help.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Post-workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I discussed the symptoms and risk factors of carpal tunnel syndrome (CTS). Remember:  check with your doctor or a medical professional to determine if CTS is the medical condition you have.

In the second part of my blog series, I will list and demonstrate exercises intended to rehabilitate and diminish the symptoms associated with CTS, including pain in the hands, wrists and forearms. In order to see the best results, these exercises should be performed daily, and will only take 10-15 minutes out of your day. The exercises can be repeated with the other hand if CTS is prevalent.

Muscles in the hands and forearms

Below are muscles that are found in the hands and forearms. By identifying the location and actions of these muscles, it may provide a better understanding on why the exercises I have chosen below can help manage pain from CTS.

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus/superficialis, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the back side of your forearm and are all used to flex the hand (lifting the back of the hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand the perform extension (bringing the palm of your hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Carpal Tunnel Syndrome Exercises

Wrist extension and flexion with pull

This exercise will help relieve tension in the flexors and extensors in your forearm. These are the muscles responsible for pointing your fingers to the sky and down towards the ground. Through excessive typing, these muscles can often become tight and require stretching.

– Place one arm straight in front of you at shoulder level
– Keeping your arm in place, raise your finger tips towards the sky
– Using the other hand pull the fingers backwards towards you until a stretch is felt
– Hold for 30 seconds
– Alternatively, you can point the fingers towards the ground and use the opposite hand to pull

Tennis ball or stress ball contractions

Performing finger contractions is beneficial in improving finger strength as well as forearm strength. This can help promote blood flow to the forearms and wrist, which can assist the recovery of CTS. Alternatively, this can be done with any item (ideally a ball) – with a harder item providing greater resistance. As your symptoms get better, gradually increase the resistance used for this exercise.

– Using a tennis ball or stress ball
– Squeeze the object for 5-10 seconds before releasing
– Perform 15-20 repetitions

Finger touches

This exercise can improve mobility in the finger joints and counteract built up stiffness in the area.

– Place one hand in front of you in a comfortable position
– Take your thumb to touch and hold the tips of each finger for 3 seconds
– Make sure to apply a slight force at each finger
– Repeat and cycle through 3-5 times

Fist to extension

Similar to the first exercise, this one assists with the flexors and extensors of the forearm. Because tenderness is often felt in this area at the onset of CTS, this exercise can help relieve these symptoms.

– Place one hand in front of you in a comfortable position
– Make a fist with the hand hold for 2 seconds
– Extend fingers out wards and hold for 3 seconds
– Repeat for 12-15 repetitions

Finger slides

This exercise is excellent in maintaining mobility in your finger joints and ensures that you can perform a fluid motion with your fingers. It also stretches the extensor muscles at the end of the movement.

– Place one hand in front of you in a comfortable position
– Fold your fingers over and try to reach as far down your hand as you can
– Slide your fingers up along the hand until fully extended
– Repeat for 12-15 repetitions

Elastic finger expansions

Several contraction exercises have been listed above, so this exercise will help balance the strength in your hand by targeting the opposing muscles. Simultaneously, the extensor muscles are also engaged.

– Place one hand in front of you in a comfortable position
– Place thumb and fingers in contact with each other
– Using a hair tie or elastic band, wrap around the fingers
– Expand the fingers and thumb as much as you can and hold for 3-5 seconds
– Repeat for 12-15 repetitions

External rotation wall gliders 

Wall gliders can improve flexibility in the wrist as well as the shoulder joint. A stretch can be felt immediately in the fingers and the forearm upon rotation of the fingers in a downward direction.

– Standing a single arm span away from a wall, fully flex your arm up until parallel with the ground
– Place palm flat on wall with fingers pointing up
– Rotate fingers backwards until fingers face the ground
– Hold for 3 seconds and repeat for 12-15 repetitions

Shaking it out

Shaking your hands will provide temporary relief to the aching areas.

– Having hands in front of you shake hands in a controlled manner
– Shake hands to allow for wrist movement as well as below the elbow to engage forearms
– Shake for 5-10 seconds

A consistent rehabilitation schedule will yield the greatest results. Taking time during your commute or lunch break to perform these exercises can greatly benefit and relieve symptoms of CTS.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Carpal Tunnel Syndrome – Part 2: Rehabilitation Exercises first appeared on Le Physique | Vancouver Personal Training.

Anxiety? Try Bikram Yoga

It has been shown that Bikram yoga reduces cortisol levels and therefore decreases the body’s stress response. A special breathing portion unique to Bikram yoga called pranayama has calming effects. Done at the very beginning of class, pranayama forces the participant to slow down and deepen the breath, resulting in a relaxing state.

Heart Disease? Try Ashtanga Yoga

Ashtanga yoga, with its fast pace and aerobic poses, can help improve many factors related to heart disease. Ashtanga can improve cardiovascular health by boosting blood circulation, increasing lung capacity, and improving heart rate. Yoga also reduces stress, which plays a factor in blood pressure.

Injured? Try Iyengar Yoga

Iyengar yoga focuses on body posture alignment and strength. Each pose is held for a long period of time, but the use of props helps alleviate pressure on joints. This reduces pain and fatigue of the body by keeping the poses within the body’s boundaries yet builds strength, stability, and flexibility. By focusing on precision, Iyengar is less likely to cause further injury, as an instructor keeps a careful eye on every pose.

Premenstrual Syndrome? Try Vinyasa Yoga

Bloated, sore, cramped, or cranky? Vinyasa yoga just may be your solution! Although instinct may be to curl up in bed and eat a chocolate bar while you are on your cycle, getting active will help relieve PMS symptoms. As Vinyasa flows through a variety of poses, blood flow through your body increases, helping oxygenated blood reach the reproductive organs. Yoga has been shown to release endorphins, elevating your mood decreasing stress, further helping relieve those time-of-the-month symptoms.

Have you tried yoga for any of these conditions? Share in the comments!

Mika Fogelman – Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? Pt. 2 first appeared on Le Physique | Vancouver Personal Training.

5 Hiking Tips

1) Before conquering “Mother Nature’s Stairmaster,” hop on a gym’s Stairmaster, or hit some stairs outside! The Stairmaster can mimic the climbs seen on most steep trails while minimizing the impact on your joints. Once you are used to the machine, try increasing the intensity of the exercise by letting go of the rails!

2) Step up your cardiovascular fitness with some interval training! Either on the treadmill or outside, alternate between high-intensity (run) and lower intensity speeds (slow jog). If you’re on a treadmill, try to bump up the incline starting at level 1 to better mimic running outside.

3) When shifting weight from rock to rock, stability is a must! By increasing core strength, balance is improved! The major player in core strength is the transverse abdominis muscle. This muscle plays a key role in spinal stability and by working it, the risk of lower back pain can be decreased. Try planks, glute bridges, and dead bugs to work the transverse abdominis, and make sure the muscle is engaged by pulling your belly button in toward your spine! 

4) One may not think that flexibility is important for a hike, but with steep stairs, some stretches beforehand could go a long way. Try some dynamic stretches (those that involve moving instead of standing still) before you hit the trail to warm up your muscles like toe touches, butt kicks, high knees, and arm circles.

5) Often the biggest thing holding people back from physical challenges like a hike they haven’t done before is a lack of confidence in their abilities. If you’re feeling nervous, mental exercises to get you motivated and feeling ready to take on whatever this hike throws at you. Try repeating an inspiring message in your head like to get you going or keep you going when you get tired, challenge your inner critic!

What do you do to feel prepared for hike? Let us know in the comments!

Written by Mika Fogelman– Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post 5 Tips Before Hitting a Hiking Trail first appeared on Le Physique | Vancouver Personal Training.

Royal Canadian Family Circus

Date: May 17 – June 3

Location: Guildford Town Centre, Tsawwassen Mills, and Lansdowne Centre

Acrobatics, magic tricks, horses, and stunts – you can only find all of that at a circus. Starting May 17, the Royal Canadian Family Circus will be having events at various malls in the Lower Mainland. If you love watching a good show or need a great family event, mark this on your calendar! See the full schedule here.

Craft Beer Festival

Date: May 25 – June 3

Location: PNE Fairgrounds/Hastings Park

Calling all lovers of craft beer! Vancouver’s Craft Beer Festival features over 20 breweries collaborating to put on an event for all beer drinkers. There’s more than just drinks there – enjoy the variety of food trucks, and watch some “feats of strength”. Curious? Head over to their website to see a list of events.

International Children’s Festival

Date: May 28 – June 3

Location: Granville Island

Where’s the best place to enjoy sunshine, warm weather, and have a festival? Granville Island of course! The annual Children’s Festival features a variety of performers and activities aimed to inspire creativity in kids of all ages – young and old. Tickets can be purchased at their official website.

5km Foam Fest Run

Date: June 2

Location: Abbotsford

Who likes obstacle courses and loads of bubbles? This is more than just your typical 5km run. The race is broken up with several obstacles, including a huge bouncy slide, and a pit of foam to end with. Proceeds go towards the Make a Wish Foundation. If you’re up for an adventure, register at this link.

Have you been to any of these events before? Let us know in the comments!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Out and About – Ready for Summer! first appeared on Le Physique | Vancouver Personal Training.

The post Out and About in Vancouver – May Edition first appeared on Le Physique | Vancouver Personal Training.

Big Easter Run

Dates: March 31, 2018

Location: Jericho Beach

The Big Easter Run has 1km, 5km, and a 10km run available! If you’re looking for an Easter themed outing for the family, or a run to challenge yourself, this is a great option. The 5km and 10km runs can be timed as well. The event is stroller and dog friendly too! All proceeds go towards Canuck Place Children’s Hospice. Click here for details on how to register.

Great A-Maze-ing Egg Hunt

Dates: March 30 – April 1

Location: VanDusen Botanical Garden

VanDusen is putting on a huge egg hunt for children aged 0-8 years. The event features 6 different easter hunt areas, including the cedar maze in the garden! Be advised to bring your own basket for the hunt. You can purchase tickets online or view more about the event here.

Stanley Park Easter Train

Dates: March 29 – April 2

Location: Stanley Park by Pipeline Road

If you didn’t get a chance to ride on Stanley Park’s train during Christmas – there’s a second chance! Stanley Park will be running a themed train ride, face painting, crafts, and an egg hunt for the young ones. More information can be found here.

Grouse Mountain Easter Brunch

Dates: April 1

Location: Grouse Mountain

A long weekend wouldn’t be complete without a brunch. Grouse Mountain will be holding its annual Easter Brunch on April 1st this year. The brunch is buffet style – so fill up on hash browns, roast beef, and french toast! Children can join an Easter Egg hunt with the Easter Bunny during the event. Make sure you call to reserve your spot today.

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Easter Events – Out and About first appeared on Le Physique | Vancouver Personal Training.

Daylight Savings Time was last week,which means longer days and warmer weather are quickly approaching. For fair weather runners, it’s the perfect time to put those winter boots away and bring out those runners you haven’t worn since last September. Running season is officially upon us! For you keeners that signed up for the Vancouver Sun Run in January, isn’t it nice to not be running in snow and slush?

For anyone new to The Vancouver Sun Run, it’s a 10 km course that takes you through some of Vancouver’s most spectacular views. It is currently the largest 10km race in Canada and the 3rd largest timed 10km in the world. It is a perfect race for individuals of all skill levels and is sure to leave you with plenty of positive memories. However, a 10km run requires an adequate amount of training. With an increased amount of running, you increase the risk of injury on your body. Below are the three most common issues seen in runners.

Runner’s Issue #1 Shin splints

Shin splints is probably the most common injury amongst runners. It is felt as pain below the knee on the anterior (front) and medial (side) part of the lower leg. Basically the front of your shins. It is usually associated with running downhill, uneven surfaces or improper running technique.

At the onset of shin pain, running should be discontinued immediately as that can further aggravate the pain and sorry, “slow” running won’t help it heal. The recommended down time is two weeks to allow for a full recovery. Low impact activities such as swimming or cycling can be performed to maintain your cardiovascular fitness until the pain subsides. Methods to alleviate pain include icing your shins to reduce inflammation.

A simple exercise that one can perform in a sitting position is tracing the alphabet with your toes. This can be used as both a preventative and a recovery measure.

Runner’s Issue #2 Achilles tendinitis

Achilles tendinitis is the swelling and inflammation of the Achilles tendon which connects the calcaneus (heel bone) to the gastrocnemius and soleus muscles of the lower leg. It can be caused by repetitive stress on the tendon without adequate rest.

The most important step to recovery is to scale back activities that aggravate the tendon (i.e. rest) , but if you must exercise, stick to low impact activities. Ice should be used up to, but no more than 20 minutes at a time, try not to let any areas being iced become numb. Ice is great if heat and swelling area present in the area.

Stretching the calf complex can be a helpful  way to alleviate pain. Start by placing your feet hip-width apart and putting your right leg directly in front of you. Step back with your left leg, keeping your leg straight and heel on the floor. Lean into the wall until you feel a stretch your calf of the back / left leg. Switch sides and repeat.

Runner’s Issue #3 Runners knee

Runner’s knee is a catch-all term for Patellofemoral Pain Syndrome (PFPS) which can be classified as any pain or tenderness around or behind the kneecap. It typically occurs due to repetitive force against the ground, running downhill, improper running technique and muscle imbalances. A good way to decrease chances of getting runner’s knee is to train on softer surfaces such as track and turf fields. If running on concrete is unavoidable, limit substantial mileage increases, check your technique and ensure you have proper footwear.

Two stretches that are helpful are the hip flexor stretch and the quad stretch:

The hip flexor stretch opens up the front of the hip which can help with your running posture. Kneel on your left leg and take a big step forward with your right leg. Lean forward and towards the right to feel a stretch, then switch legs.

The standing quadriceps stretch helps to lengthen the front of your thigh with the goal to reduce pressure on the knee joint itself, and open up the hip.  Standing near a support for balance,  bring one heel up behind you and grab the foot/ankle with the same hand. Ensure your posture is tall, hip is pushed forward and knee is pointing straight at the floor – you should feel it in the front of your thigh, without any pain or discomfort in the joint.

Hold each stretch for 30 to 60 seconds and remember to breathe!

If you have any questions about running technique, recovery or footwear, drop us a line below and we’ll be sure to get back to you. If we missed any of  your favourite running stretches, tell us in the comments.

Good luck with the rest of your Sun Run training and have a great race!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Top 3 Issues for Runners and How to Avoid Them first appeared on Le Physique | Vancouver Personal Training.