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JL Exercise Physiologist

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Bondi Junction, NSW
JL Exercise Physiologist

Bachelor of Exercise Physiology (Rehabilitation) CSU

Accredited Exercise Physiologist (ESSA)

17/10/2024

It’s commonly claimed that cold therapy improves muscle recovery. This claim however is false, unfortunately it actually delays recovery.

For skeletal muscle tissue to rebuild and recover, the inflammatory response is necessary. Inflammation promotes healing of damaged (micro level) soft tissues. Cold therapy reduces inflammation and thus can delay the recovery process.

Cold therapy is however preferentially used when inflammation has become excessive. This will generally be after an injury or some form of strenuous activity. It does however have other benefits that aren’t relevant to this topic.

29/01/2024

One last ego post.

25/01/2024

The final set of the last phase of the program.

13/08/2023

One of the primary differences between using the Texas and Stiff bar for deadlifts!

The hip position will be higher for the Texas bar before the load leaves the ground.

There is extra slack on the Texas bar due to it being longer and having more flex.

Pulling the slack out of the bar occurs before the load leaves the floor.

This puts the hips in a higher position before the load leaves the ground.

From a biomechanical standpoint this is more favourable.

The stiff bar doesn’t bend as much so hip position will be lower before load leaves the floor.

18/06/2023

Zercher squats have a lower centre of gravity compared to front squats.

The lower front loaded position requires the mid/upper back to resist being displaced/pulled out of position.

They can assist people having difficulty with the depth of the movement and tend to be more knee dominant.

This means greater quad involvement relative to the posterior chain such as the glutes/ham etc

05/05/2023

One moon phase away from the southern hemisphere season!

Make sure you’ve got the hips and knees in check to maximise value on the mount!

05/04/2023

When it comes to cardio or conditioning how do you determine the intensity?

Tracking your heart rate can guide you.

Although not entirely accurate a simple way you can do this is 220 - age to determine your max heart rate.

If someone is 30 they would then use 190 as their max heart rate. Working at a percentage of the max heart rate can then be determined.

Aerobic based work would be more along a continuum of 55-75% of max heart rate. Oxygen is used primarily for aerobic based work.

Anaerobic work can range from 75% + of max heart rate. Here either glucose or a thing called ATP are the energy sources used.

Creatine is actually involved in this! It helps to replenish the ATP allowing for a little more work to be done at a high intensity!

05/02/2023

We’re all asymmetrical!

Remember our heart is located on the left side of the body! Looking at it from a movement perspective, our structural makeup will influence our mechanics.

This varies from individual and unfortunately we can’t modify the way our bones are structured.

Using a practical example, when someone squats their right foot may turn out slightly more than their left. This could be due to differences between the direction in which the left and right hip socket are positioned.

There is no issue with this as long as it is pain free. If you try to force it into a more “symmetrical” position it may work against them as from biomechanics stand point it works against their individual structure.

Asymmetry in the body may work against you when you have a significant strength/development discrepancy between each side. This can lead to the compensation of other muscles groups that don’t have the ability to tolerate the stress or load imposed on them.

This all depends on a multitude of factors and as our bodies are adaptable it may not cause an issue at all. However in my opinion it is best practice to not allow a significant discrepancy to occur between each side

15/01/2023

Single leg exercises that recruit more of the posterior chain can be loaded to a decent amount!

As there is a greater recruitment of the powerhouse posterior m groups like the glutes and pigstrings there is a greater capacity for load!

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Bondi Junction, NSW
2022

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+61474498181

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