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.

The first 12 weeks of pregnancy is known as the first trimester. In this stage the multicellular zygote develops into an embryo that attaches to the uterine wall, growing rapidly into a fetus with bones, digestive organs, brain and a tiny beating heart. It’s important to dress appropriately for exercise to have proper ventilation to avoid over heating. Adequate amounts of water should be consumed to keep the body cool, joints lubricated and maintain proper functioning of muscles to reduce chance of falls.

Benefits of activity during pregnancy

Staying physically active can greatly benefit the mother and baby throughout and after pregnancy. It helps to prevent gestational diabetes, reduce swelling and pains. Exercise can mentally and physically relieve stress, anxiety and improve sleep at night. Maintaining a regular exercise routine can also help reduce the amount of fatigue experienced over the course of the pregnancy. Wang and Apgar mentions physically well-conditioned women have a stronger sense of well-being, shorter labor and fewer obstetric interventions (1998).

How much exercise is appropriate?

Individuals who were active prior to their pregnancy can continue to regularly exercise at a moderate intensity during this time frame at their typical frequency.

It’s always best to play it safe; consult your physician before starting any exercise program. With a trained professional and prenatal specialist to ensure exercises are being implemented safely. This is probably not the time to sign up for that Tough Mudder thing, people keep talking about!

3 exercises to include in your 1st trimester workout

Glute Bridges

Glute bridges can help strengthen the gluteal, lower back and hamstring muscles when done correctly. The glutes and lower back make up part of the “posterior chain” and are essential to keeping your body upright which should be worked throughout pregnancy.

• Lay on a mat with your heels an inch away from your glutes
• Place hands 45 degrees out and use them for stability throughout the exercise
• Lift the hips up until you form a parallel line with your thigh and upper body
• Hold this position and focus on contracting the glutes for 3 seconds
• Lower the hips in a controlled manner
• Repeat for 12-15 reps

Good Mornings

The “good morning” exercise is also a good maneuver for improving lower back health, which also targets the hamstring and glutes. These muscles are crucial in reducing lower back pain during pregnancy.

• Standing upright with feet shoulder width apart, place hands on your hips
• Begin to flex at the hip joint, keeping your spine straight and imagine your upper body is long, reaching forward until horizontal (think about making the number “7”)
• Legs should be straight, but knees are not locked – you will feel a stretch in your hamstring
• It’s normal to naturally shift your weight slightly back so you don’t feel like you’re going to fall forward
• Your body and arms should form a 90 degree angle with your legs
• Hold this position for a brief moment before extending your torso back upright
• Repeat for 12-15 reps

Side Plank

Side planks target your oblique muscles which are located in either side of your “6 pack”. They are responsible for most rotational movements, as well as core stabilization (anti-rotation) and can assist in daily life activities.

• Lay on a mat directly on your side
• Brace yourself with the bottom hand making sure the entire forearm stays in contact with the ground to better distribute the weight of your body
• Beginners: flex at the knees and bridge up to form a straight line plank from your knees to the top of your head.
• More advanced: keep legs straight and hips on top of each other
• Lift your hips off the ground until your legs and torso form a straight line from your feet to the top of your head
• Hold this position for 30 seconds before lowering yourself down slowly
• Switch sides and do the same on the other side
• Perform this exercise 3x each side

Tip: Legs can be staggered at the bottom to create a more stable positioning to make the exercise easier.

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 3 exercises for your 1st Trimester 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.

Pelvic Position and Back Pain

Anterior pelvic tilt is caused by a change in pelvic alignment as the front of the pelvis tilts forward while the posterior part of the pelvis rises. This also increases the curvature of the lower spine and tightens the thoracic spine. Such postural change may result in the lower back pain and indicate a muscle imbalance within the hips due to shortening of the hip flexors (muscles attaching the femur to the lower back and pelvis), and elongation of the hip extensors (hamstring and gluteus maximus muscles). Weak core muscles can also contribute to anterior pelvic tilt.

Causes of Anterior Pelvic Tilt

• Extended periods of sitting
• Lack of stretching / strengthening exercises during workout, or improper exercise technique
• Poor posture
• Genetic predisposition

Quick Test for Hip Flexor Length

Since tight hip flexor muscles are one of the contributing factors to the development of anterior pelvic tilt, the Thomas test is often used to assess length of the muscles involved in hip flexion (Konin et al., 2006).

1. Lie supine on a table with your knees bent so that your legs are hanging off and feet are not touching the ground.
2. Bring your knee towards the chest while assisting with your hands. Hold to stabilize the pelvis and flatten out the lumbar spine.

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The test is negative if the leg resting on the table (leg being tested) remains on the table, meaning that there is either no contraction in the hip flexors, or the hip flexor is of appropriate length.

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The test is positive if the leg resting on the table lifts up off the table while the you hold your other leg close to your chest. This can also be accompanied by an increasing curvature in the lumbar region of the spine. The positive result on the test is either due to the contraction of the hip flexors, or tight hip flexors.

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While it is difficult to define the “ideal” pelvic position for every individual (our bodies are all different!), problems can occur when an individual has an excessive anterior pelvic tilt. We have selected 5 simple, but effective exercises / stretches that can help correct anterior pelvic tilt. The goal of these exercises / stretches is to stretch the hip flexors and lower back muscles, as well as improve the strength of the core and gluteus muscles.

Hip Flexor Stretch

To stretch the hip flexors

• Place the knee of the leg you intend to stretch on the floor in a lunge position with the shin resting on the ground. Have the opposite knee bent at 90 degrees with knees approximately shoulder width apart.
• Keep the upper body square and upright while you gently bring the pelvis forward to feel a stretch in your groin area.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee.

Quadriceps Stretch

To stretch the rectus femoris

• Go on your knees while holding onto a stable support. Bring one leg in front of you while maintaining 90 degrees at the knee. Grasp the ankle of your other leg behind using the contralateral hand.
• Bring the ankle toward your buttocks as close as possible without creating a discomfort. You should feel a mild stretch in your thigh.
• Squeeze the buttocks, abdominal muscles, and tuck in the pelvis.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee because the stretch pulls from both hip side and knee side. Therefore, you must tuck in the pelvis very SLOWLY.

Glute Bridges

To strengthen the gluteal muscles

• Lie supine with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important: Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Plank

To strengthen the core muscles

• Get into a plank position, squeeze the buttocks and the abdominal muscles and hold the plank for 30-60 seconds. Perform 2-4 reps.

Important: To stabilize the body, keep your buttocks and abdominal muscles braced throughout the exercise. You can start the plank exercise from your knees if difficult to maintain the full plank position. It is better to maintain a proper form throughout the exercise rather than forcing a movement by employing false technique. Maintain neutral alignment of the spine and avoid twisting the torso. Maintain a normal, relaxed breathing pattern throughout the exercise.

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Practice a Posterior Pelvic Tilt

A posterior pelvic tilt can be done by tucking in your pelvis to compensate for anterior tilt. Practicing this movement can help you understand your natural range of motion and find a better pelvic alignment.

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At the end of the day, it is important to be remember the factors contributing to anterior pelvic tilt. Spending 10 minutes per day to do these corrective exercises, along with being more active and cutting down sedentary behaviour, is effective in correcting anterior pelvic tilt.

References:

Konin J.G., Wiksten D.L., Isear J.A., Brader H. (2006) Special Test for Orthopedic Examination (3^rd ed). Thorofare, NJ: SLACK incorporated

Preece, S. J., Willan, P., Nester, C. J., Graham-Smith, P., Herrington, L., & Bowker, P. (2008). Variation in pelvic morphology may prevent the identification of anterior pelvic tilt. The Journal of manual & manipulative therapy, 16(2), 113-7.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post Anterior Pelvic Tilt and How to Correct It first appeared on Le Physique | Vancouver Personal Training.

While sitting in a car (especially if you have an old school sports car with bucket seats!) is different than sitting at a desk, you still want to have great posture – but are we usually aware of our posture when we drive?

What is Good Driving Posture?

What does good driving posture look like? Generally, it means that we can draw a straight line through the ear canal, shoulder joint, chest, pelvis, and hips. When sitting in the car, the head should be in a neutral position. The back of the shoulders and lower back should touch the seat, and the back of the head should be lined up with the middle of the headrest. There should also be a slight bend in the arms when gripping the steering wheel, and a slight bend in the legs. Find a more detailed guide about adjusting your car to help with driving posture here.

Here is an example of good driving posture:

Alternatively, here is an example of poor driving posture: the neck is leaning forward, shoulders, and upper and lower back are rounded, pelvis is slouched, with too much bend in the arms and legs.

What Does Poor Posture Do?

Driving with poor posture affects several parts of the body including the hip flexors, gluteal, back, and neck muscles. Your body tries to compensate by lengthening these muscles to keep you upright. Over time, overworked and tight muscles make them harder to activate. This can lead to poor body alignment and posture.

Strengthening or stretching these muscles allow you to maintain good driving posture, and counteracts the tightness felt in a seated position. They also help with proper pelvic and spinal alignment, which prevents soreness or pain in problem areas such as the lower back and neck.

Go through these exercises 2-3 times. Even if you are pressed for time, taking 5-10 minutes to cycle through these exercises once each day can still make a difference!

Exercise 1: Bird Dog

• This exercise focuses on engaging your core and back muscles
• Throughout this exercise, focus on tucking your abdominals into your spine to engage your core
• Starting position: begin on all fours with your hands directly under your shoulders and knees under your hips
• Keeping your back and pelvis stable and in a straight line, reach your left arm forward and right leg back
• Return to the starting position and repeat on the other side to complete 1 repetition
• Repeat for 10 repetitions

Exercise 2: Hip Flexor Stretch

• In a lunged position: kneel with your left knee on the floor and right leg at a 90 degree angle in front of you
• Extend both your arms and place both hands on your right knee. This is so you can push down onto your knee and engage your core to stabilize your pelvis
• Keeping your back straight and squeezing your gluteal muscles slightly, slowly lean forward until you feel a stretch in the front of your right hip. Hold this position for 5 seconds
• Return to the lunged position and repeat on the other side
• Repeat for 8 repetitions on each side

Exercise 3: Incline Push-ups

• This exercise works on your pectoral, or chest, muscles while also keeping your core and back stabilized
• Stand facing a bench or an elevated platform (make sure it’s sturdy and safe to put weight on)
• Position your forefoot back from the bench or elevated platform with the body and arms straight
• Your arms should be perpendicular (90 degree) to your body
• Keeping your body straight, lower your chest onto the edge of the bench or sturdy platform by bending your arms. Remember to tuck in your abs to engage your core
• Push your body up using your arms until they are fully extended to complete the repetition
• Repeat for 12 repetitions

Exercise 4: Glute Bridge

• This exercise is great for working on the gluteal muscles while engaging the core
• Starting position: lay on your back, with your knees flexed slightly over 90 deg. and spread a few inches apart, and feet flat on the ground
• Contract your gluteal muscles to lift your hips off the ground
• Focus on engaging your core (think: tucking in your abdominalss) and keeping your back straight throughout the exercise
• Return to the starting position and repeat for 10 repetitions

Exercise 5: Neck Stretches

Keep your back straight and head in a neutral position facing forward for the following neck stretches!

Stretching my neck makes me super happy (as you can tell from this photo)!

Side-to-Side:

• This exercise can be done standing or sitting: keep your back straight and head in a neutral position facing forward
• Turn your head 90 degrees to the right and hold for 5 seconds
• Return to a neutral head position
• Repeat on the other side

Ear-to-Shoulder:

• This exercise can also be done standing or sitting: again, keep your back straight and head in a neutral position facing forward
• Tilt your head towards the right and hold for 5 seconds
• Return to a neutral head position
• Repeat on the other side

Chin Nods:

• Leaning against a wall, keep your back straight with your feet shoulder-width apart and positioned slightly away from the wall
• Keep the back of your head touching the wall and nod down (similar to nodding ‘yes’). Do not push your head into the wall
• Hold for 2-5 seconds and return to a neutral head position
• Repeat for 10 repetitions

If driving for long periods of time, be sure to take breaks. When I go on longer drives, I like to pull over and park (safely), walk around, and stretch. Additionally, I park further away from my destination so I can walk more, and help stretch out my body.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post 5 Exercises to Improve Driving Posture first appeared on Le Physique | Vancouver Personal Training.

As we age, our bones become increasingly fragile, and are more prone to injury. People often have the mindset that they can no longer do activities they once could and resort to staying indoors and living a sedentary lifestyle. Osteoporosis or the deterioration of bone tissue is natural to the aging process and shouldn’t prevent us from performing exercise. It is estimated that roughly 200 million people around the world are affected by this disease. Below are 3 types of exercises that you can perform to strengthen and maintain your bone health.

Low Impact exercise

Low impact exercise should be completed 3-5 times per week. These exercises result in the least amount of stress on your bones and enable you to increase your heart rate. Moderate to vigorous low impact activity can be completed in 15-60 minute sessions. They typically involve smooth fluid motions which limit damage to bones and joints.

• Swimming
• Walking
• Dancing
• Water Aerobics
• Tai Chi
• Dragon boating
• Cycling
• Kayaking

Mid-high impact exercise  

Mid-high impact activities should be limited to no more than 2 times per week. These activities can lead to an increased chance of injury. Please consult a medical professional and seek clearance before beginning a mid-high impact training program. When performed in an effective manner, mid-high impact training can increase bone mineral density and return you to doing activities you once did.  

• Basketball
• Running
• Karate
• Football
• Gymnastics
• Jumping rope
• Skiing
• Plyometrics

Resistance training

Resistance or strength training can be completed 2-3 times per week. It is recommended to do a full body workout using resistance bands or weights during each of these sessions. In addition, one day of rest should be taken in between sessions to allow for adequate recovery. For each exercise you should aim to perform 3 sets with 12-15 repetitions in each. 

• Dumbbells
• Barbells
• Resistance bands
• Body weight exercises
• Resistance training machines

Although exercise can play a vital role in maintaining strong bones,  it must be supplemented with a healthy diet consisting of calcium and vitamin D. Similar to muscles, bones strengthen when they undergo stress. By performing a regular exercise routine, we are able to build bone mass and enjoy activities of daily life without worry.

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 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 Can You Exercise With Osteoporosis? first appeared on Le Physique | Vancouver Personal Training.

Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

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 3 Exercises to Fix Poor Posture 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.

You can ask any avid yogi, yoga is not just a stretching class. Some serious strength and flexibility can be developed by regular yoga sessions, but which class is right for your abilities and goals?

Stressed? Try Yin Yoga

If you’re looking for a workout that will clear your mind yet make those muscles burn, try Yin yoga. Yin yoga poses are held for several minutes at a time allowing you to go deeper into the pose, fully releasing your muscles and improving flexibility. Yin is a meditative practice that clears the mind through slow movements so you won’t have to worry about keeping up in class.

Like a Routine? Try Bikram Yoga

Bikram yoga is for those who like to see what’s coming! This practice consists of 26 poses in a set series performed in a room precisely set to 40.5°C and 40% humidity. Considered a type of hot yoga, the hot class environment can help limber up the limbs but can also lead to over-stretching, so take it easy for your first few times and make sure to hydrate before class. Since every Bikram instructor uses the same poses in the same order, this class won’t keep you guessing.

HIIT Lover? Try Vinyasa Yoga

Quite opposite to Yin, Vinyasa goes with the flow and never stays in one position for long. This fast-paced class will increase your heart rate and connect your breath to every move. Moving through different postural positions Vinyasa is a great way to build flexibility and strength quite quickly.

Looking for Strength? Try Ashtanga Yoga

A more challenging class that is typically approached by more advanced yogis, Ashtanga has a set routine like Bikram but with more challenging poses. Ashtanga yoga consists of six series of yoga poses, performed in the same order in every single class. Without needing to worry about figuring out new moves every class, you can get into the routine and work on perfecting these demanding moves. With regular practice, these moves can improve your strength significantly in almost every part of the body. However, if you have sensitive muscles or joints, this may not be the best practice for you.

Stepping Out of the Yoga Box? Try AcroYoga

A wonderful mixture of acrobatics and yoga, AcroYoga is one impressive practice. In this practice, you are either lifting up a person or you are being lifted. Don’t let it intimidate you- with the right teacher, AcroYoga can definitely be for beginners. AcroYoga classes for beginners can teach you the basics, no extreme flexibility or strength necessary!

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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? first appeared on Le Physique | Vancouver Personal Training.

Q: What’s your role at Le Physique?

A: I’m the client care manager, or CCM, and junior kinesiologist. I work the front desk as well as specialize in the cardio programs for clients. I also recently started personal training too. I’m also currently a co-op student from UBC, studying kinesiology.

Q: What inspired you study kinesiology?

A: I initially wanted to be in the military when I was studying in Langara. I was looking at options for jobs especially in the health sector and saw that the Canadian military recruits physiotherapists. I also played a lot of sports growing up, so naturally it led me to pursue kinesiology.

Q: What is your favourite thing about working at Le Physique?

A: I enjoy working with clients with the cardio programming. I’m able to have fun with it and educate them so that they can apply this knowledge outside of the clinic. It’s very rewarding especially when I see them improve overtime and are happy with how they’re doing.

Q: Outside of work, where can people most often find you? 

A: I’m usually at the dojo training kickboxing and Brazilian jiu-jitsu, or cycling at the park.

Q: Favourite hobby?

A: I enjoy making short videos. I like to vlog, slow-mo videos are fun, and I also like filming at events.

Q: What’s your favourite exercise?

A: Back squats

Q: What’s your favourite muscle?

A: Gluteus Maximus.

Q: What are 3 things people don’t know about you?

A: I like cooking.

I play guitar & piano and I sing (in the shower).

I popped my eardrum when I was young and now my hearing in my left ear is 20% less than optimal.

Q: What did you want to be when you were growing up?

A: A doctor

Q: What’s your spirit animal?

A: Tiger

Q: Favourite TV show?

A: Game of Thrones

Q: Celebrity crush?

A: A young Russell Crowe. Or Leo!

Q: What’s your guilty pleasure?

A: Chocolate. Anything chocolate.

The post Faces of Le Physique: Mika Pelaez first appeared on Le Physique | Vancouver Personal Training.