Extrafit Health & Performance Clinic Videos

Health Screening & Fitness Assessments available at Extrafit
👉 Would you like to check your cholesterol levels? 👉 Are you concerned about prediabetes? 👉 Have you been feeling fatigued or lightheaded after exercising? 👉 Tired or lethargic the minute you wake up? 👉 Short of breath walking up the stairs? 👉 Experiencing joint pain, or discomfort after a short walk? 👉 Concerned because heart disease runs in your family? If you've answered 'yes' to any of the above, then a little TLC and health screening at Extrafit will help to set you on the right path to optimum fitness for you. We offer a range of health screening and fitness assessment packages to help you be the best version of you that you can possibly be. Explore online > https://extrafit.co.uk/health-screening-fitness-assessments or message Tim on [email protected] #Extrafit #HealthScreening #FitnessAssessment #Health

Movement is Medicine! | Specialist Rehabilitation Services at Extrafit | Hampshire
Movement is Medicine. 💪 When it comes to rehabilitation, not only does physical activity make people feel better, it also helps them to function better, improves sleep, and reduces the risk of many chronic diseases. It doesn't matter what age or gender you are, if you are living with a chronic illness, or experiencing a neurological condition resulting from brain and spinal injuries - evidence about the health benefits movement brings, is in abundance. Movement helps with your balance, confidence, stamina, strengthening your body, improving your flexibility, and - increases your energy. Would you like to get moving? Find out more online: https://extrafit.co.uk/specialist-exercise-rehabilitation or send Tim a messgae at [email protected] 👌 #Extrafit #SpecialistRehabiltation #MovementIsMedicine

We've got a brand new piece of equipment for our PT clients to enjoy at the Extrafit studio! 💪 Introducing the landmine attachment, an adaptor that sits within some barbell plates and holds an olympic barbell at one end, leaving the other end free for 360 degree loading and moving. Designed to make rotational movements more efficient, since it provides a fixed yet adjustable position. So, what uses does a landmine attachment have? Due to it's versatility, it can be used for a variety of S&C exercises and we can put these into four main categories:- Overhead Pressing Exercises. 🏋️‍♂️ A great alternative to overhead pressing exercises, especially for those individuals who may have limited range. The motion teaches the scapula to glide further promoting shoulder stability. Asymmetries. 🏋️‍♂️ Due to the adaptors unilateral motion, it can be used to address left-to-right asymmetries that are causing dysfunction. Variety. 👍 A great way to introduce a bit of variety in your exercise program. Plus, since landmine exercises challenge stability it provides a catalyst for new movement patterns. Rotation. ⭕️ For athletes participating in sports, it is a fantastic way to get rotation in movement. It is not just elite athletes and sports people that benefit from Tim's PT expertise, he has also worked extensively with busy executives, housewives and househusbands, older generations, pre and postnatal mothers, those returning from injury, as well as individuals preparing for a big event whether it is their first marathon or Ironman, a wedding day, or climbing Kilimanjaro! If you'd like to arrange personalised PT sessions with Tim at the Extrafit Clinic, just send us a message. #Extrafit #LandmineWorkout

Lactate Myths Debunked | Extrafit Health & Performance | Lactate Profile Testing
Lactate Myths Debunked 🤓 Far from being an acidic waste product, lactate is actually a vital source of energy! Here we'll take a look at the most commonly misunderstood lactate myths... Lactic Acid Vs Lactate. When lactic acid is produced in our cells it is released into the bloodstream and almost immediately turns to lactate, due to bloods neutral pH. It is essentially lactate with one less hydrogen ion. Cycling Lactate. Lactate is produced during exercise when the body breaks down carbohydrates. It can be recycled back into pyruvate for energy. Burn &/or Fatigue. Science has yet to determine what causes the 'burn' - yet lactate is not to blame! In fact, lactate is now recognised as "a critical metabolite that has an important role as a fuel source, even playing a part in the cell signalling and adaptive process." (Dr Richard Ferguson). A Marker for Exercise Intensity. Measured at various intensities, lactate indicates the metabolic stress your body is under, and therefore an athletes metabolic ability. High Intensities Only? No. Lactate production occurs continuously under fully aerobic and low-intensity conditions. Lactate Levels for Amateurs. Whilst it's regarded as the gold standard for setting training zones, anyone with data on their lactate levels will have access to a fuller metabolic picture. And, a tool to control workout intensities more precisely. Lactate as a Fuel Source. Your muscles break down glucose via glycolysis into ATP and pyruvate in a process known as the Cori, or lactic acid cycle. ATP is used for energy, and the pyruvate is turned into lactate. 75- 80% of lactate produced is transported out of muscle cells and transported to adjoining muscle cells, or around the body via the bloodstream. The circulating lactate is absorbed by other muscles and organs and converted back to pyruvate and used for aerobic energy production. An Important Biomarker. A simple pin prick blood test provides data on how quickly an athletes body

Up to 10,000 Steps A Day Keeps The Doctor Away! | Extrafit Health & Performance
These boots were made for walking! 🥾 According to research published in the journal JAMA Internal Medicine: For every 2,000 steps taken each day, your risk for premature death may fall by 8% to 11%. So what are you waiting for? The secret of getting ahead is getting started, lace those boots or trainers up and get that step count up today! 💪 Read the full research piece here: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058 #Extrafit #10000stepsaday #HealthIsWealth

REST days are one of the most important days of your training schedule | Extrafit Health & Performance.
FACT: A REST day is one of the most important days of your training schedule. Dr Adam Tenforde, assistant professor of physical medicine and rehab at Harvard University, US, and a former elite runner says, ‘As much as athletes focus on their volume of training and the speed at which they do workouts, what they do outside of running is equally important to becoming stronger and more resilient in the future.’ Here's the science behind it. 🤓 💪 Stronger, more resilient muscles. Whatever type of exercise you do creates microscopic tears in your muscle fibres. Dependent on the length and intensity of your workout, your body needs a minimum of 36-48 hours to properly repair, otherwise your muscles will just continue to break down. 💪 Avoid stress fractures. Sports such as running will cause impact stresses to the bone tissue, and again just like a muscle, with rest, that increases cell turnover and forces the bone to remodel with stronger structures. 💪 Tendon protection. Holding your muscles to the bone, tendons work constantly as your body moves, yet your blood doesn't get to them as easily, so they'll take longer to repair than other tissues such as muscles. 💪 Time to chill. Whilst running is a great form of stress relief, it actually produces the stress hormone, cortisol. Programming from way back that confuses your brain as to whether you're running away from danger, or running for fun! Lastly, if you answer YES to any of the questions below - it's a sure sign you need to factor in a rest day! 🫣 Has running felt harder than usual, despite following the same training paces and distances? 🫣 Is going for a run starting to feel like a chore? 🫣 Motivation levels waning? #Extrafit #RunnersTips #RESTdays

360° Fully Comprehensive Health Check | Extrafit Health & Performance
"No beauty shines brighter than a healthy heart." ❤️ Every body tells a thousand different tales, and if you are someone who knows your body well, pays close attention to your health and nutrition then there's not much that will escape your attention on a physical level. However, sometimes despite doing 'all of the right things', you might be prone to spells of fatigue or light headedness, or feeling tired or lethargic the minute you wake up. If so, then our health screening and fitness assessment packages could help you uncover the underlying cause for complaint. Extra-fit's 360° Fully Comprehensive Health Check runs the following tests, and will help identify any underlying issues:- ✅ Blood Pressure, Resting Pulse & 10-Year QRisk3 Heart Score. ✅ Treadmill or Bike. Cardiopulmonary Exercise Test (optional sub-Max or Maximal) ✅ Resting Metabolic Rate Test & Nutritional Feedback. ✅ Full Lung Function Test (MVV, PEF, FVC, FEV1.0). ✅ Body Composition. ✅ Blood Tests Screening for Anaemia (Haemoglobin & Haematocrit), Cholesterol (TCL & HDL) & Pre-Diabetes (HbA1C). ✅ Full Musculoskeletal Assessment ✅ Detailed Report & Follow Up Advice. Find out more about which each apsect of the test entails here > https://extrafit.co.uk/health-screening-fitness-assessments #Extrafit #HealthIsWealth

What does a VO2 Max Test involve?
What does a VO2 Max Test involve? One of our most popular tests for athletes. A VO2 Max is a 2-part test conducted over the course of a 90 minute appointment. Part 1 is a 3 minute step test working to around 80-90% effort with blood lactate measured at the end of each step, (shown in our video here), then a 20 minute rest follows prior to the challenging ramp test to exhaustion that establishes VO2MAX and HRMAX. Participants can choose between completing the tests on a commercial treadmill, a Wattbike AtomX cycle ergometer. Find out more & arrange your consultation > https://extrafit.co.uk/performance/exercise-physiology-testing #Extrafit #VO2Max #HRMAX

Electrolytes & Their Importance to Endurance Athletes | Extrafit Health & Performance
ELECTROLYTES & THEIR IMPORTANCE TO ENDURANCE ATHLETES Vital to your bodies day-to-day functioning, electrolytes are responsible for metabolic processes like proper nerve and muscle function, maintaining acid-base balance, and keeping you hydrated. 💦 In nutritional terms, electrolytes refer to the essential minerals in the body, which are lost during sweating, urinating, or bleeding! THE SCIENCE PART 🤓 In 1 litre of sweat you'll find the following in mg/L; Sodium 460-1840, Chloride 710-2840, Potassium 160-390, Magnesium 0-36, Calcium 0-120. A trained athlete can lose up to 1-3 litres/hour in sweat, and even greater if wearing protective clothing - up to 8.8 litres/hour! Meaning on a 3 hour run, depending on the ambient temperature and choice of clothing you could lose anything from 3-9 litres upwards of sweat as well as the corresponding amount of salt and other minerals.. HOW BEST TO MAINTAIN/REPLACE ELECTROLYTES FOR ENDURANCE ATHLETES? Before the training/event: Is your body is in a state of Euhydration? 💧 Drinking 5-7 mL/kg 4 hours before exercise helps prepare the stomach to be at it's total and optimal body water content. Tim also recommends a starchy, carb heavy meal the night before like creamy salmon pasta. Your body will need the energy and carb-loading will help with less fatigue and improvement to your athletic performance. During the training/event: Consistent and adequate electrolyte and fluid replacement is essential. Be mindful that some electrolyte sports drinks are high in sugar, so alternate between a sports drink and water to help avoid stomach distress. If you are a salty sweater! Consume salted snacks, or small amounts of fluids with 20-50 mmol/L (0.5-1 g/L) can help retain body fluids. During Tim's recent 100 mile event he consumed 8L over the course of 10 hours, 38 minutes & 25 seconds! This was made of 50% SIS Energy isotonic sports drink and 50% High5 Zero electrolyte. 1 Succeed S-Cap salt tablet per hour was also consumed.

Training in Heat & Temperature Sensitive Circuit Breakers - Extrafit Health & Performance
Has anybody else noticed how hot it is?! 🥵 Science shows that the whilst the maximum temperature a human body can survive is 42.3°C (108.14°F), the brain will automatically start shutting your body down when your core temperature reaches 104-105 degrees. Concluding on Sunday, the Birmingham 2022 World Games in Alabama official medical provider UAB Medicine confirmed they had treated over 80 athletes for orthopaedic and heat-related issues, following the events taking place in heats of over 30°C! Whilst the temperature has been soaring in the UK, and training in heat is great for your development, we thought it would be good to discuss 'temperature sensitive circuit breakers.' Or, the impact on training that extreme heat has endurance athletes. WHAT HAPPENS TO THE BODY WHEN EXERCISING IN EXTREME HEAT? In a nutshell, running in the heat makes you slower! Your blood volume is decreasing, supplying less oxygen to your working muscles, and giving you less energy. Alongside, the sweating accounts for mass fluid loss, roughly 4-6 percent for every 2 percent of body weight loss. Your heart rate will increase 2-4 beats per minute in 15 to 24-degreeC heat, and up to 10 beats in 25 to 32 degree. To try and quantify this, Keith Hanson said it best in the Hanson’s Marathon Method, basically, "add 5-8 seconds per mile when temperatures reach the 15degC or higher." KEY TAKEAWAY? Running in hot weather puts stress on the cardiovascular system making your heart stronger. It also decreases blood flow to muscles because the blood is going to your skin instead, making training similar to that in high elevations. And whilst some precautions should be taken, don't be put off as teaching yourself to run in the heat will improve your endurance abilities. WHAT SHOULD ENDURANCE RUNNERS BE MINDFUL OF WHEN TRAINING IN EXTREME HEAT? Preparation is key - as let's be honest the worst case scenario is to end up overheating, (the temperature sensitive circuit breaker!) and end u

Staying Active With Multiple Sclerosis (MS) | Extrafit Health & Performance
Staying active with Multiple Sclerosis (MS) Another fallacy that has since been proven wrong following scientific studies! In the past people living with MS were advised to avoid exertion, however turns out this wasn't great advice. In fact regular, moderate exercise is now known to be a crucial factor in maintaining good health, and general wellbeing for people with MS. We've currently got 3 clients who benefit greatly from our specialised 1:1 sessions. Not only is exercise key to maintaining a healthy weight, it also reduces a client's likelihood of acquiring co-morbidities, and also can reduce the impact of some common MS symptoms, such as pain and fatigue. Exercise for anyone is neuroprotective, it improves symptoms of depression, cognitive processing speed, visuospatial memory, executive function and cognitive flexibility - which can last for several days after exercising. 🙌 Contact Extrafit today to discuss yours, or your family members rehabilitation needs.

How Exercise Physiology Testing Can Help You Achieve Your Best Performance
"It's not a matter of how much you train, but of how you train." 💪 Rick Niles, Tri Coach ~ via Joe Friel, The Triathlete's Training Bible. We couldn't agree more! In fact, one of our triathletes following a treadmill VO2Max & Lactate Threshold test could see from the results that he was training at a too higher heart rate on his longer runs. This would cause him to become fatigued more rapidly and challenge the wrong energy systems. By dropping his key Zone 2 heart rate by 15bpm to keep in a range between 128 from 142bpm, over a 5 month period incorparating a lot of this work into his training program, he eventually managed to shave 16 minutes off his half marathon PB. The easy training sessions laying down the base aerobic conditioning to allow for amazing performances come race day 👏 Just send us a message if you'd like to find out more about Exercise Physiology testing and how it can help you achieve your best performance. #Extrafit #EnduranceAthletes #Triathletes #IronWoman #IronMan #Zone2 #TrainSmarter #LactateTesting #ExercisePhysiology

Are you ready to take on one of 'The World's Toughest' triathlons?
Why not start the year with a bang and sign up for one of 'The World's Toughest' Triathlons? An event that will truly test your endurance, expect stunning scenery, challenging hills, and a trail up and down the highest mountain in Wales, Snowdonia. Whilst it's not for the faint hearted, this event is well known for its friendly atmosphere, and the support along the way. If a full triathlon isn't quite for you, there is always the option to enter as a team, or to opt for the half which will consist of a 1.2 mile lake swim in Llyn Padarn, 56 miles on the bike, a 5 mile run around the lake, and then Snowdown. Or, if you are a seasoned triathlete, you might even decide you're brave enough for the Ultra, and want to consider entering the 'double brutal' triathlon. Feel inspired by the video below, and pick your distance today to get the training underway: https://www.brutalevents.co.uk/the-brutal-triathlon As always, if you need any advice on how best to train for such crazy events and how to maximise your performance, just ask us! #Extrafit #Triathlon #Triathletes #ExtremeTriathlon #EnduranceAthletes

Dan Lorang, Head Coach for Bora-Hansgrohe explains the importance of VO2 Max & Lactate Threshold testing on both the wattbike and the treadmill.
Calling all endurance athletes / triathletes! What's the point in having a VO2 Max & Lactate Threshold test on both the treadmill and Wattbike? In a nutshell, your VO2 Max and associated key thresholds, if measured on the treadmill, will almost certainly give you higher readings compared to when tested on the Wattbike ergometer. Any professional athlete will appreciate that the most effective training zones, (to enhance performance), are calculated using the results of this two part test, determining the accurate BPM you should be training at. Listen to Dan Lorang, Head of Performance for German professional cycling team, BORA - Hansgrohe, as he explains the importance of both tests! Whatsmore, they are conducting tests to help each rider reach their personal best, this video was uploaded last week and the first race isn't until February, so they are ensuring each athlete is training at the correct zones prior to the event. Measured results now = the most effective training & potentially your personal best! We offer VO2 Max & lactate threshold testing as well as Metabolic efficiency testing at the Extrafit Health & Performance studio in Hampshire, just send a message to Tim Quickenden if you'd like to find out more. 📹 Video credits: BORA - hansgrohe 🇩🇪 #BORAhansgrohe #Extrafit #ExercisePhysiology #VO2Max #LactateThreshold #EnduranceAthletes