Connected Rehab

How fast should you be running when training for an event? 🏃‍♀️

This is always an area of discussion amongst runners. Traditionally, one of the more common mistakes was to do all your running at the same intensity, which can lead to fatigue and a lack of progress. 🥴

In recent years, the 80:20 approach has become more popular - this is the idea that you should spend 80% of the time doing easy runs and 20% running hard.

Although this works ok as a general rule of thumb, it's unlikely to be optimal if your event is run at an intensity in between.🤔

For example, is you're trying to improve your 10k pace, you need to spend some time training at that speed. This wouldn't fall neatly into the 80:20 model.

So, the most accurate answer to the question is likely 'it depends'.

When setting up a training plan, you need to consider a wide range of individual factors, such as:
- Training history
- Time available
- Event distance & pace
- Recoverability

Having a goal for each session can help you stay focused. If the run is supposed to be easy and low intensity, creeping up the pace can just accumulate unnecessary fatigue. ❌

The graphic in the post demonstrates what adaptations we're targeting at different intensities. This can help you to set a specific session goal.✔

If you need some help with a training plan, get in touch and I'll help out!

Do you want to build more muscle in the gym? 💪

Here are some things to consider when designing a program ➡

Let me know what you think!

If you'd like to discuss how to use Strength Training to improve your performance, message me for some free advice!

Do you need help putting together a programme that gets you results?

Or is injury preventing you from doing the things you enjoy? I can help! Get in touch and arrange on online consultation! Fitness and Health on your own schedule. ⛷ 🏃‍♀️🚴‍♀️🏋️‍♀️

🏃‍♀️ Struggling with a running injury? Let's get you back in the race! 💪💥 As an experienced healthcare professional specialising in running injuries, I offer online injury assessments tailored to you. With years of experience dealing with runners, often providing second-opinions for more challenging cases, I'll work with you to craft a personalised rehabilitation program that fits your busy schedule. If you've hit a roadblock through injury, let's get you back on track 🏃 Don't let injuries sideline your goals - DM me to schedule your assessment today! 🌟

Have you ever been told that running is bad for your joints? 🏃‍♂️ Here’s what the science says! 🧪 ⁣
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The cartilage in our joints contains a lot of water💧 and part of what keeps our joints healthy is the constant replacement of this water - flushing the old away and replacing with the new & nutrient-filled! Running helps with this and has been shown to improve joint health 💪 ⁣
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Our bodies are living organisms and adapt to the stress we put them under - the forces involved in running have been shown to make the discs in our backs thicker & stronger! 🏃‍♂️ ⁣
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Running also DOESN’T lead to thinning of cartilage, and DOESN’T increase the risk of developing arthritis. In fact, runners appear to have less knee pain and are less likely to suffer from arthritis than people who are sedentary!! 🏃‍♂️ ⁣
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So the message is…..keep moving! 🏃‍♂️ ⁣
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Do you know someone who's struggling with an injury? 😣

Or maybe you have a friend or family member that would benefit from Online Coaching for health or performance? 💪🏃‍♂️🚴‍♀️

If you send me a client, using your name as the reference, you get 50% off the cost of your own session. 💸

And this isn't exclusively for existing clients - even if we've never met before, this offer still applies. 🎁

So, if you need some help with an injury, or would like to improve your health and performance, send me a message and I'll help out! 📱

If you'd like to read more about how it all works, head to https://buff.ly/3hbv2Xx for more details 💻

Can you eat out when trying to lose weight?

Definitely! But here are some tips that might help you to stay on track with your weight-loss progress!

1️⃣ PLAN AHEAD - For weight loss to occur, we need to create a calorie deficit. However, this DOESN'T reset every 24 hours, and you don't go backwards after one day of overeating.

When we talk about calorie deficits, we're looking at a week or longer. So, if you know that you're going to overeat a little at the weekend, you can intentionally consume less calories in the days before and after.

This creates more room in the 'budget' for a higher-calorie meal at weekend. 🥳

2️⃣ CHECK THE MENU - We've all experienced the paralysis of not knowing what to choose and making a split second decision when the waiter or waitress comes over .

Making a decision beforehand lets you find an option that you like, that fits in with your goals.

Many restaurants now provide calorie information - it might not be particularly accurate, and is probably an underestimate, but it gives you some guidance.

This strategy removes any false guilt that you might feel - you have a plan that fits into your macros for the week, letting you go and enjoy yourself.

3️⃣ AVOID THE PANIC WEIGH-IN - After a hearty meal the night before, many clients get distressed when they see scale weight increase the next morning. 😮‍💨

However, this is unlikely to be due to fat gain. Your weight will fluctuate from day-to-day, sometimes by several Kgs, and is usually due to fluid changes. This will normalise over the week.

It's estimated that >7000 excess Kcals are required to gain 1kg of bodyweight - even a Hot Dog eating contest would struggle to get you there in one sitting. 🌭

Is injury preventing you from doing the things you enjoy? Get in touch and arrange on online consultation! Recover from your injury on your own schedule. ⛷ 🏃‍♀️🚴‍♀️🏋️‍♀️

Do you want to build more muscle in the gym? 💪

Here are some things to consider when designing a program ➡

Let me know what you think!

If you'd like to discuss how to use Strength Training to improve your performance, message me for some free advice!

Will you be starting to prepare for a marathon in the coming months? Give these sessions a go! ⏰

These sessions could be done over the course of a week, and are targeted at building a solid foundation for a marathon season.

These sessions would be appropriate for more experienced runners, who are already accustomed to running for up to an hour.

SESSION 1️⃣ is designed to be entirely aerobic, helping you to build your endurance. 💨

SESSION 2️⃣ is also aerobically-focused, but begins to introduce some short, higher-speed strides. The focus here is to consider economy & running technique.

SESSION 3️⃣ begins with a low-intensity introduction, before finishing with a higher-intensity muscular stimulus. I like to introduce this early on to begin to condition muscles and tendons to higher forces.

Give them a try and let me know what you think!

Do you know someone who's struggling with an injury? 😣

Or maybe you have a friend or family member that would benefit from Online Coaching for health or performance? 💪🏃‍♂️🚴‍♀️

If you send me a client, using your name as the reference, you get 50% off the cost of your own session. 💸

And this isn't exclusively for existing clients - even if we've never met before, this offer still applies. 🎁

So, if you need some help with an injury, or would like to improve your health and performance, send me a message and I'll help out! 📱

If you'd like to read more about how it all works, head to buff.ly/3hbv2Xx for more details 💻

Do you want to improve your performance on the bike? 🚲

Strength Training can be used as part of a well-rounded training program to specifically target cycling performance.

There are a few ways that Strength Training can make us better on the bike :

1️⃣ Improvements in Maximal Power - this is as simple as it sounds. Through strength training, we can increase the maximum amount of force that can we can produce. This can give us an extra gear during hard efforts.

2️⃣ Increases in anaerobic capacity - 'anaerobic capacity' refers to how much energy we can produce using our high intensity energy systems that don't rely on oxygen. This is important during high-intensity efforts, such as hill climbing.

3️⃣ Increases in time-to fatigue - there are a few suggested ways in which Strength Training achieves this, including a transition in muscle fibre type. Strength Training can make fast twitch muscle fibres more fatigue-resistant.

Myth busting time! Strength Training doesn't make you heavier. Changes in strength can be seen without any change in muscle mass or body weight. Gaining muscle mass is also less likely when we do a lot of aerobic training, such as steady cycling. 🌟

How do we do it? Strength Training doesn't need to be complicated. As few as 1-3 sessions per week, made up of 3-6 exercises can be enough to improve performance. 💪

We want to target the main muscle groups involved in cycling, using similar ranges of motion.

We use a combination of heavy loads, done with low repetitions, and lighter loads performed very explosively. 🧨

If you'd like to discuss how to use Strength Training to improve your performance, message me for some free advice!

Want to know more about Connected and the services provided? 🤔

I've been making some changes to my website, so now's a great time to check it out! 📲

Head to buff.ly/3hbv2Xx to learn more! 🌟

Are you struggling to make progress in the gym?

Many clients find it difficult to get the results they're looking for. This can be due to a number of factors - time, life stress, injury, boredom...the list goes on!

Custom training plans tackle many of these problems. By having a plan that's designed specifically for you, we can make the most of the time you have and work around any challenges that might otherwise trip you up.

Consistency is the key to long-term progress, but its hard to be consistent if your training plan isn't flexible. I can help you find a routine that works FOR you, rather than against.

If you'd like some more information about how a custom training plan could improve your results in the gym, message me and I'll help out!

www.connectedrehab.co.uk

Do you want to improve your 10k time? Try these 3 sessions! ⏰

These sessions can be done over the course of a week, and are targeted at working at different intensities.

SESSION 1️⃣ is designed to improve your ability to hold your goal 10k pace. 💨

SESSION 2️⃣ starts and finishes with time spent at an easy pace, targeting aerobic improvements. The intervals are done at a moderate pace, working on endurance.

SESSION 3️⃣ is designed to improve your ability to run at higher the speeds.

Give them a try and let me know what you think!

Is injury preventing you from doing the things you enjoy? Get in touch and arrange on online consultation! Recover from your injury on your own schedule. ⛷ 🏃‍♀️🚴‍♀️🏋️‍♀️

Do you or someone you care about suffer from Osteoarthritis? Here's some information that could help! 📰

What is Osteoarthritis (OA)? 🦴 In simple terms, OA is a mis-match between the building up and breaking down of substances in the joint. Over time, this leads to inflammation and thinning of the collagen that makes up your cartilage.
This reduces the space in the joint and can cause small boney fragments to develop, leading to irritation and pain 😥

What can we do? Exercise helps to flush fluid in and out of the joint, keeping it healthy. Weight loss can reduce the pressure on the joint, and strengthening the muscles around can help with support. It's important to avoid overloading with exercise, so pacing yourself is key 🔑 It can also be useful to discuss your condition with your GP, who may offer medication to help manage the symptoms if necessary.

OA myths ❌ OA isn't just 'wear and tear', and the pain isn't due to 'bone rubbing on bone'. There are many factors that contribute, and these explanations are unhelpful - they make you feel fragile when that's not the case! 💪
You don't need a scan or X-Ray to manage OA, and the amount of aging seen in scans doesn't mean you will have more pain! Some people have nasty-looking scans and no pain at all! 😯
Being diagnosed with OA doesn't mean you will need a joint replacement - you can actually improve symptoms using the methods above! 🔝
Finally, running or being active in younger years doesn't cause OA. Many factors such as previous injury and genetics have a more important contribution 🏃‍♂️

Are you an endurance athlete who wants to improve performance? Take your performance to the next level with a personalised training programme! 🏃‍♀️🚴‍♀️🏋️‍♀️

Are you short on time to work out? Try this 45-minute, full body program! 📱

The session is designed to be time-efficient and should be easy to work through in most gym settings. 💪

The exercises are arranged in pairs (super-sets) - this saves time, as you can be doing the second exercise whilst you recover from the first. 🧨

Give it a try and let me know what you think!

Are you suffering from back pain? 😫Here are 3 tips to keep you exercising whilst your back recovers! 🥳1️⃣ RE-WRITE YOUR TRAINING PLAN.2️⃣ MONITOR RESPONSE TO EXERCISE.3️⃣ INTRODUCE VARIETY.If you need some help with back pain, get in touch and I'll help out! 📱💻

Are you confused by conflicting information about weight loss? 🤔

This post addresses 3 of the most common myths surrounding weight loss ⚖️

Let me know what you think!

Do you know someone who's struggling with an injury? 😣

Or maybe you have a friend or family member that would benefit from Online Coaching for health or performance? 💪🏃‍♂️🚴‍♀️

If you send me a client, using your name as the reference, you get 50% off the cost of your own session. 💸

And this isn't exclusively for existing clients - even if we've never met before, this offer still applies. 🎁

So, if you need some help with an injury, or would like to improve your health and performance, send me a message and I'll help out! 📱

If you'd like to read more about how it all works, head to https://buff.ly/3hbv2Xx for more details 💻

🎆Happy New Year Everyone! 🎆

🎄Merry Christmas Everyone! 🎄

Are you an Endurance Athlete who wants to improve performance with strength training? 🚴‍♀️🏃‍♀️🏊‍♀️

Maybe you're already doing some Strength & Conditioning, but would like guidance on how to tailor it for you and your sport. 💪

If either of these descriptions sounds like you, I offer a service that provides a personalised programme to meet your needs. ✅

There's no sign-up or monthly commitment involved. After getting to know you and your goals, we design a training programme that you can run with. 🌟

Interested? If so, why not head to www.connectedrehab.co.uk for more info. 📲💻

Alternatively, send me a message and I'll answer any questions! 📱


#70.2

Struggling to make progress in the gym? Here's a 4-week Squat progression that you can try! 🏋️‍♂️

⚠ This is designed for intermediate to advanced lifters who are experienced in the gym. ⚠

🧨This progression method could be used for a variety of lifts.

Set 1 in Week 1 is designed to give you a 'feel' for your starting weight, helping you to judge distance from failure.

We then use that to 'anchor' the rest of the program, aiming to leave ~2repetitions in reserve in most sessions. 🧨

🌟Let me know what you think!🌟

If you'd like some help with program design, send me a message and I'll help out!

Want to know more about Connected and the services provided? 🤔

I've been making some changes to my website, so now's a great time to check it out! 📲

Head to www.connectedrehab.co.uk to learn more! 🌟