Are You Getting the Most Out of Your Exercise?


Any kind of physical activity is a lot better than no activity at all. But if your goal was to get the most out of your exercise, you would require a different approach.

That’s because there are correct forms, techniques and practices for getting the most results from exercise including cardio and weight training. Also, take note that much of the muscle growth and performance improvement happen not during the workout but during the rest periods and intervals. For instance, poor sleep might make it hard for you to come back stronger after the workouts and make you even hit fitness plateaus. Hydration also has an effect because while exercising you might lose as much as 10% of your body weight in fluids. This high fluid loss (and without prompt replenishment) can reduce your body’s ability to recover and can even make your workout feel a lot harder.

Getting the most out of your exercise

Notice that most of what we’ve mentioned so far doesn’t have anything to do directly with physical exercise. After all, what brings huge results are the activities that are beyond the main activity itself. It’s similar to how some people continuously rise to the top when it comes to career and business. Aside from being excellent at their work, they have also adopted strong habits and skills that are outside of their main duties and responsibilities. For instance, many of those who excel at work are also committed to advancing their knowledge and network by taking master’s and doctoral degrees. Many of them have also improved their social and public speaking skills.

When it comes to exercise, getting the most out of it is also about doing other activities that will help you get the best results. As mentioned earlier, good sleep and proper hydration can help your body become stronger and recover much faster. In addition, sticking to a proper diet plan can also help your body get enough nutrients for faster growth and recovery. Proper warm-up (mimic the workout you’re about to perform) and massage (helps in decreasing inflammation and increasing the number of mitochondria) also help in improving your physical performance and your body’s ability to recover and adapt.

However, the main exercises are still important because what you move improves (given that you’re doing it right and you’re doing other things that support or complement your workout routines). Proper form and just the right number of repetitions can make a huge difference not just in your overall performance but also in how you look. In addition, doing the exercises properly can also save you from physical injuries. In fact, proper exercise can even help reduce low back pain, shoulder pain and pain due to knee osteoarthritis. The right home exercise programs can also help you address your strength, flexibility and motor coordination concerns. These can help not just in recovery from pain or injury but also when it comes to improving the activation of your core stabilisers that support your spine, shoulder and pelvis. This is crucial if you wanted to enjoy a continuous active lifestyle because you’ll be experiencing far fewer injuries (or if you’re injured right now due to overexertion or awkward movement the right exercise program can help prevent recurrence).

About kinesiology and adaptation through exercise

Kinesiology is the study of body movement (including mechanisms of movement and relevant physiological and psychological principles). One core principle of kinesiology is about the ability of our brains and bodies to adjust and adapt. The neuroplasticity of the brain and the adaptability of the musculoskeletal system allow us to recover and even get stronger through therapeutic exercise. As a result, deep knowledge of kinesiology and biomechanics is important in designing an optimal exercise program that will help you recover and improve your core strength.

Here at Erko Physio, some of our physiotherapists have attained degrees in Exercise and Sports Science or  Kinesiology, or are Level 1 and 2 qualified trainers from the Australian Strength and Conditioning Association in addition to their Physiotherapy degrees. Our team can design a specific exercise program to reduce your pain and bring you back to your functional goals. The tailored exercise program you’ll receive would also address your concerns about your strength, flexibility and motor coordination. We can also work closely with your personal trainer or instructor to prevent recurrence of injury and help you go back to your workout routine and active lifestyle. Contact us today if you require more information.