High blood pressure is defined as 140/90mmHg, having high blood pressure can have lead to many other health problems such as heart attacks, strokes, kidney failure, eye damage, bone loss and sexual dysfunction. Exercise can reduce blood pressure and has been shown to reduce systolic blood pressure by an average of 4-9mmHg. Exercise reduces blood pressure by improving the function of the heart, arteries and veins, the more efficient the cardiovascular system is the less strain there is on the arteries when the blood is pumping through them therefore reducing the pressure in the arteries and lowering the blood pressure. Aerobic exercise such as cycling, swimming, dancing and walking all improve the cardiovascular system, but that doesn’t mean you should avoid resistance training (weights) lifting weight will cause a temporary spike in blood pressure but in the long term will reduce it. The ascm recommends exercising 4-5 times a week at a moderate intensity for a minimum of 30 minutes. If you need help with a suitable training programme please get in touch with Sarah or David
With the Euro 2016 starting this month we thought we better keep it topical. Both yoga and pilates are featuring more and more in professional footballers training schedules. Manchester City and Manchester United players take part in yoga sessions twice a week as part of their training. Particular fans of yoga are Joe Hart, Rio Ferdinand, David Silva and Ryan Giggs, who credits the longevity of his career to yoga. Yoga improves the players flexibility and range of movement which gives the body more freedom to move and reduces the likelihood of muscle strain injuries. Yoga can also help with recovery both after a game and from injuries.
Its not just yoga that the professional footballers are using in their training programmes, players such as Gareth Bale, the Tottenham Hotspurs team and Steven Gerrard are all taking part in pilates as part of their regular training. Pilates strengthens the core and the stability of the pelvis meaning that players can twist and turn without restriction or risk of injury. Pilates improves mobility of the body whilst improving the stability and integrity of the joints, therefore helping to prevent injuries.
Check out the videos below for sample sessions.
Sometimes even us professionals don’t always do the right thing. When clients come to me with bad colds, chesty coughs and feeling run down I send them home with strict instructions to rest. The exact opposite to what I have done. I started with a cold over 2 weeks ago and being the most stubborn person I know I refused to let it beat me. I continued all my classes (19 a week of various styles including HiiT, Spin, Aerobics, LBT as well as aqua and pilates)intending to sweat this cold out, walked my lovely choccy labrador for an hour a day(fresh air does you good, right?), continued my training for Wilmslow half marathon (not very successfully), and attended the international fitness convention weekend racking up an extra 13classes (and 4 education lectures) on my weekend off!!!!! As I sit here here typing this wrapped up in massive fluffy cardigan and drinking tea, Im shaking my head in disbelief. Its no wonder I still have the lurgy. I think I may have learnt my lesson! I still intend to do Wilmslow half marathon in a weeks time (fingers crossed) but with a full weeks rest from exercise and only if I’m well enough. Moral of the story; Listen to your body, don’t try to sweat it out and learn to take advice.
As I’m still a little stiff from running on good friday, I thought it was time to do some yoga. Below is a list of the poses I did, give it a go especially if you are suffering with your hip flexors and your hamstrings like me.
Sun salutations x 5 holding in down facing dog for 5 breaths on each round.
Revolved chair pose
Head beyond knee pose
Seated angle pose
Yoga doesn’t have to be 60 minutes +, its your practice for you. This routine is short and didn’t take long but was tailored to my specific needs. Let me know if you try it.
If you are interested in yoga classes check out our timetable.