VO2max, How to Improve your Cardiopulmonary Fitness & Why!

A guide to a healthier and fitter you!

Cardiopulmonary fitness, often measured as VO2max, is a crucial marker of overall health and physical performance. VO2max refers to the maximum amount of oxygen your body can utilise during intense exercise. It’s a critical indicator of aerobic endurance and cardiovascular health. Improving VO2max can lead to better sports performance, enhanced energy levels, reduced risk of chronic diseases, and just feeling better, but what is the best way to increase it?

In this blog, we’ll explore scientifically-backed strategies to boost your VO2max and highlight the role of Exercise Physiologists in helping you achieve optimal results.

What is VO2max?

VO2max stands for “volume of oxygen maximum.” It measures how much oxygen your body can use during maximal exercise. The higher your VO2max is, the more efficiently your heart and lungs work together to supply oxygen to your muscles. It’s a key indicator of aerobic fitness, and improving it can enhance endurance, speed, and overall health whilst reducing morbidity and mortality risk factors.

Why should I improve my cardiovascular fitness (CVF)?

Cardiopulmonary Fitness (Vo2Max), Music To The Heart......

Cardiovascular health is a topic that gets too little attention. It is crucial to ensure you have good cardiovascular fitness because it affects your everyday life and, as mentioned, plays an important role in reducing the likelihood of further morbidity and mortality risks. Research has shown a strong correlation that those with poor cardiovascular fitness are more likely to develop heart disease, high blood pressure and diabetes. This goes without mentioning the extensive links between risk progression in developing morbidities such as Alzheimer’s disease and cancer, which, as a result, increase the overall risk of mortality.

Holistically and put simply, improving your cardiovascular fitness can help you perform your duties of living more efficiently, exercising more effectively, and therefore, living longer!

Why Is VO2max Important?

Cardiovascular Health (Vo2Max)

VO2max is closely linked to your cardiovascular and respiratory systems. A higher VO2max means your heart pumps more blood per beat, your lungs can take in more oxygen, and your muscles are better at using that oxygen for energy. This is especially important for athletes, but even non-athletes can benefit from a higher VO2max.

What is improved VO2max associated with:

Chronic Conditions

Reduced Risk of Heart Disease: Studies show that higher VO2max levels are linked to lower risks of cardiovascular diseases.
Enhanced Performance: Whether you’re an athlete or an everyday individual, a higher VO2max will assist with sustaining prolonged exercise, performing at higher intensities, and even recovering.
Better Weight Management: Efficient oxygen use helps burn more calories, aiding in weight control.
Improved Longevity: Research suggests that people with higher VO2max levels tend to live longer, healthier lives.

How to Improve Your VO2max

  1. Cardiovascular Fitness Training

a) High-Intensity Interval Training (HIIT)

One of the most effective ways to boost VO2max is through High-Intensity Interval Training (HIIT). This involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. Research shows that HIIT can significantly improve VO2max by challenging both your aerobic and anaerobic systems. A typical HIIT session might include the following; however, it can vary in many ways.

To learn more about HIIT training, stay tuned to our future blogs, where we will explain the ins and outs of this fantastic mode of training!

b) Continuous Endurance Training

Long, steady-state cardio sessions at a moderate intensity can also help improve VO2max. This type of training increases the efficiency of your heart and lungs over time. Examples include:

2. Incorporate Strength Training

While VO2max is primarily associated with cardiovascular exercise, strength training can also play a role. Building muscle improves overall fitness and supports better performance in aerobic activities. Adding strength training 2-3 times per week can complement your cardio efforts.

3. Proper Nutrition and Hydration

Your diet plays a crucial role in supporting your cardiovascular fitness. Adequate carbohydrate intake fuels your workouts, while protein supports muscle recovery. Staying hydrated is equally important, as dehydration can negatively impact your VO2 max during exercise.

Here at Activ8 Health Club, we have active health professionals who can give you all the appropriate information, education, and exercise regimens to help improve your cardiovascular fitness, which, in tandem, will improve your VO2Max. Further explanation below explores this notion!

The Role of Exercise Physiologists

Improving VO2max isn’t just about working harder; it’s about working smarter, and this is where Exercise Physiologists come in. Through understanding the body’s responses to exercise, Exercise Physiologists can design personalised programs to enhance your VO2max safely and effectively.

Benefits of Working with an Exercise Physiologist:

Conclusion

Improving your VO2 max is a journey that requires dedication, consistency, and the right approach. Whether you’re an athlete aiming for peak performance or simply looking to enhance your overall health, incorporating scientifically-backed strategies like HIIT, continuous endurance training, and strength training can make a significant difference. By working with an Exercise Physiologist, you can ensure that your efforts are safe, effective, and personalised to your needs.

Investing in your cardiopulmonary fitness today can lead to a healthier, more energetic future. So, lace up those sneakers, start training, and consider enlisting the expertise of an Exercise Physiologist here at Activ8 Health Club to help you reach your VO2max potential!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

What is an Exercise Physiologist?

Significantly improve your quality of life through exercise prescription with guidance from an Exercise physiologist!

Exercise Physiologists
Exercise physiologist working with a client.

Understanding Exercise Physiology

Exercise physiologist is a field of study focused on the body’s responses and adaptations to physical activity. This scientific discipline delves into how exercise impacts the cardiovascular, respiratory, metabolic, and musculoskeletal systems. At its core, exercise physiology aims to understand the mechanisms behind exercise-induced improvements in health and performance. This knowledge allows professionals to design effective exercise programs that cater to individual needs and goals.

The origins of exercise physiology can be traced back to ancient civilisations, where physical training was integral to military and athletic success. However, it wasn’t until the 20th century that exercise physiology emerged as a distinct scientific field. Advances in technology and research methodologies have since propelled our understanding of how exercise influences the human body. Today, exercise physiologists use this knowledge to help individuals achieve optimal health and performance.

Exercise physiology encompasses a wide range of topics, including the acute and chronic effects of exercise on the body, the role of physical activity in disease prevention and management, and the impact of different types of exercise on various populations. By studying these areas, exercise physiologists can develop evidence-based strategies to promote health and well-being through physical activity.

The Role of Exercise Physiologists in Health and Wellness

Exercise physiologists are highly trained professionals who specialise in the assessment, prescription, and supervision of exercise programs. They work with clients to improve their physical fitness, manage chronic conditions, and enhance overall well-being. These experts possess a deep understanding of the physiological principles underlying exercise and use this knowledge to create personalised programs that address each client’s unique needs.

One of the primary roles of exercise physiologists is to conduct comprehensive assessments of their clients’ health and fitness levels. This process often involves evaluating factors such as cardiovascular fitness, muscular strength and endurance, flexibility, and body composition. By gathering this information, exercise physiologists can identify areas of improvement and develop tailored exercise plans to help clients achieve their goals.

In addition to designing and supervising exercise programs, exercise physiologists also provide education and support to help clients adopt and maintain healthy lifestyle habits. This may include guidance on nutrition, stress management, and sleep hygiene, as well as strategies for overcoming barriers to physical activity. By addressing these aspects of health and wellness, exercise physiologists empower clients to make lasting changes that enhance their quality of life.

Benefits of Working with an Exercise Physiologist

Working with an exercise physiologist offers numerous benefits, particularly for individuals with specific health concerns or fitness goals. One of the most significant advantages is the personalized approach that exercise physiologists bring to their work. Unlike generic exercise programs, which may not address individual needs, a tailored plan from an exercise physiologist takes into account each client’s unique circumstances and goals.

Another key benefit of working with an exercise physiologist is the focus on evidence-based practice. Exercise physiologists rely on scientific research to inform their recommendations and ensure that their clients receive the most effective and safe exercise interventions. This commitment to evidence-based practice helps clients achieve optimal results while minimising the risk of injury or adverse effects.

Additionally, exercise physiologists provide ongoing support and motivation to help clients stay on track with their fitness journeys. Regular check-ins, progress assessments, and adjustments to exercise plans ensure that clients remain engaged and committed to their goals. This level of support can be particularly valuable for individuals who struggle with maintaining a consistent exercise routine or who need additional guidance to overcome obstacles.

Common Conditions Treated by Exercise Physiologists

Exercise physiologists play a crucial role in the management and treatment of various chronic conditions. These professionals use their expertise to design exercise programs that help clients manage symptoms, improve function, and enhance overall quality of life. Some of the most common conditions treated by exercise physiologists include cardiovascular disease, diabetes, obesity, and musculoskeletal disorders.

Cardiovascular disease is a leading cause of morbidity and mortality worldwide. Exercise physiologists work with individuals who have conditions such as coronary artery disease, heart failure, and hypertension to improve cardiovascular fitness and reduce risk factors. Through carefully designed exercise programs, clients can enhance their heart health, increase their exercise tolerance, and potentially reduce the need for medication.

Diabetes is another condition commonly addressed by exercise physiologists. Regular physical activity plays a vital role in managing blood glucose levels and improving insulin sensitivity. Exercise physiologists create personalised exercise plans that help clients with diabetes achieve better glycemic control, reduce the risk of complications, and enhance overall health. In addition to exercise prescription, they may also provide education on nutrition and lifestyle modifications to support diabetes management.

How Exercise Physiologists Create Personalised Exercise Programs

Creating personalised exercise programs is a cornerstone of the work that exercise physiologists do. This process begins with a thorough assessment of each client’s health status, fitness level, and goals. By gathering detailed information through assessments and consultations, exercise physiologists can develop a comprehensive understanding of the client’s needs and preferences.

The initial assessment typically includes a review of the client’s medical history, current health conditions, and any medications they may be taking. This information is crucial for identifying any potential contraindications or precautions that need to be considered when designing an exercise program. Additionally, exercise physiologists may conduct various fitness tests to evaluate cardiovascular endurance, muscular strength, flexibility, and body composition.

Once the assessment is complete, the exercise physiologist uses the gathered data to create a tailored exercise program. This program is designed to address the client’s specific goals, whether they aim to improve overall fitness, manage a chronic condition, or enhance athletic performance. The exercise physiologist selects appropriate types, intensities, and durations of exercise to ensure the program is both effective and safe. Regular monitoring and adjustments to the program ensure that it continues to meet the client’s evolving needs.

The Science Behind Exercise Prescription

Exercise prescription is an art and a science that involves designing individualised exercise programs based on scientific principles. The goal is to optimise the benefits of physical activity while minimising the risk of injury or adverse effects. Exercise physiologists use a variety of scientific concepts and guidelines to inform their exercise prescriptions, ensuring that clients receive the most effective and safe interventions.

One of the key principles underlying exercise prescription is the FITT principle, which stands for Frequency, Intensity, Time, and Type. Frequency refers to how often exercise sessions are performed, while intensity describes the level of effort required. Time is the duration of each exercise session, and type refers to the specific mode of exercise, such as aerobic, resistance, or flexibility training. By manipulating these variables, exercise physiologists can create a balanced and effective exercise program.

In addition to the FITT principle, exercise physiologists also consider factors such as the client’s age, fitness level, health status, and individual preferences. They use evidence-based guidelines and research to determine the most appropriate exercise interventions for each client. This scientific approach ensures that exercise programs are tailored to meet the unique needs of each individual, maximising the benefits of physical activity while minimising potential risks.

Exercise Physiologists vs. Personal Trainers: Key Differences

While both exercise physiologists and personal trainers work to improve clients’ fitness and health, there are key differences between these two professions. Understanding these distinctions can help individuals make informed decisions when seeking professional guidance for their exercise and wellness needs.

Exercise physiologists are healthcare professionals with extensive education and training in the science of exercise and its impact on the body. They typically hold advanced degrees in exercise physiology or related fields and are often required to obtain certification from recognised organisations. Their expertise allows them to work with clients who have complex medical conditions, develop evidence-based exercise prescriptions, and collaborate with other healthcare providers to ensure comprehensive care.

Personal trainers, on the other hand, focus primarily on helping clients achieve fitness goals through exercise programming and motivation. While personal trainers may have certifications and training in exercise science, their scope of practice is generally more limited compared to exercise physiologists. Personal trainers often work with healthy individuals or those with less complex health needs, guiding exercise techniques, goal setting, and accountability.

Success Stories: Transformations Through Exercise Physiology

The impact of exercise physiology on individuals’ health and well-being can be profound, as evidenced by numerous success stories. These transformations highlight the power of personalised exercise programs and the expertise of exercise physiologists in helping clients achieve their goals and improve their quality of life.

One inspiring example is that of a middle-aged woman with type 2 diabetes who struggled to manage her blood glucose levels despite medication and dietary changes. After working with an exercise physiologist, she began a tailored exercise program that included aerobic and resistance training. Over time, her blood glucose levels stabilised, her insulin sensitivity improved, and she experienced significant weight loss. With the support of her exercise physiologist, she was able to reduce her reliance on medication and enjoy a more active, fulfilling life.

Another success story involves a man with chronic back pain caused by a herniated disc. Traditional treatments, including physical therapy and pain medication, provided only temporary relief. Seeking a long-term solution, he turned to an exercise physiologist who developed a personalised exercise program focused on strengthening his core muscles and improving his posture. With consistent effort and guidance, his pain diminished, and he regained the ability to participate in activities he once enjoyed.

These stories and many others underscore the transformative potential of exercise physiology. By addressing individual needs and leveraging scientific principles, exercise physiologists help clients overcome challenges, achieve their goals, and lead healthier, more active lives.

Finding the Right Exercise Physiologist for You

Selecting the right exercise physiologist is a crucial step in your health and fitness journey. The right professional will not only have the necessary qualifications and experience but will also be a good fit for your personality and goals. Here are some tips to help you find the right exercise physiologist for you.

First, consider the exercise physiologist’s credentials. Look for professionals who have advanced degrees in exercise physiology or related fields and who are certified by recognised organisations such as Exercise & Sport Science Australia (ESSA). These credentials indicate a high level of expertise and commitment to maintaining professional standards.

Next, evaluate the exercise physiologist’s experience and areas of specialisation. Some exercise physiologists may have specific expertise in working with certain populations, such as older adults, athletes, or individuals with chronic conditions. Finding a professional with experience relevant to your needs can enhance the effectiveness of your exercise program and ensure that you receive the best possible care.

Finally, consider the exercise physiologist’s approach and communication style. A good fit is essential for building a trusting and productive relationship. Schedule a consultation to discuss your goals, ask questions, and gauge whether you feel comfortable with their approach. The right exercise physiologist will listen to your needs, provide clear explanations, and offer support and encouragement throughout your fitness journey.

Conclusion: Taking the First Step Towards Better Health

Embarking on a journey towards better health can be both exciting and challenging. With the guidance and expertise of an exercise physiologist, you can navigate this path with confidence and achieve lasting improvements in your fitness and well-being. These professionals bring a wealth of knowledge and a personalised approach that can make all the difference in reaching your health goals.

Whether you are managing a chronic condition, recovering from an injury, or simply looking to enhance your overall fitness, an exercise physiologist can provide the support and guidance you need. By understanding the science behind exercise and tailoring programs to your unique needs, they help you unlock your full potential and enjoy a healthier, more active life.

Take the first step towards better health by finding a qualified exercise physiologist who can help you achieve your goals. With their expertise and your commitment, you can transform your health journey and unlock a brighter, more vibrant future. Your path to better health starts now—embrace the possibilities and take charge of your well-being today.

If you want to speak with an Accredited Exercise Physiologist (100% free), follow this link and book a free Telehealth consultation. We are here to answer all of your questions.

Written by Trent Carruthers, Accredited Exercise Physiologist at Activ8 Health Club

Horizontal Pull: A Fundamental Movement Pattern

Exercises that are critical for shoulder integrity, strength and postural support

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Double-Arm TRX Row (120°)

The horizontal pull is a key movement pattern that involves moving or pulling a weight towards your chest/torso, and rowing-based movements, such as seated rows and utilising the TRX. The horizontal pull movement is a vital component of strength training that targets the upper back and shoulder muscles. This movement is extremely versatile and can be completed in a variety of ways, allowing for flexibility based on your goals and available resources, offering options for every fitness level and preference.

Incorporating horizontal pull exercises into your routine is key to developing a balanced upper body, improving posture, and enhancing functional strength. Whether you choose free weights, cables, or bodyweight variations, the horizontal pull movement is an essential addition to any well-rounded strength training program. The primary muscles engaged during the horizontal pull involve the latissimus dorsi (lats), rhomboids, trapezius and rear deltoids, as well as your forearm and core muscles.

As with all exercises, it is critical to gradually build up to the more challenging exercises to ensure safety is maintained. Within this blog, you will find some exercise progressions and regressions for you to work through. Additionally, this movement can be further progressed, which will be discussed in future blogs.

What’s better, seated vs standing pulls?

Standing Row

Both seated and standing horizontal pulls have various associated benefits, but the choice between the two should align with your goals and any individual considerations you may have. During a seated horizontal pull, you have more stability and isolation of the required muscles to perform the action. Oppositely, standing pulls allow for more variety in movements, as well as greater functional strength benefits due to their ability to mimic movements of our everyday lives. In essence, both seated and standing pulls have great benefits, but training goals, individual considerations, and exercise experience should shape what’s best for you.

Is single-arm pulling more beneficial than double-arm?

Images

Essentially, both single-and double-arm horizontal pulls are extremely beneficial, but their effectiveness is determined by each individual’s training goals and circumstances. It is thought that single-arm pulling is more beneficial due to the isolated targeting of one arm, which can help identify imbalances and reduce discrepancies, as well as hold value in building functional strength. This is due to the necessity of one-hand or arm movements we perform during everyday life. Otherwise, double-arm exercises hold benefits in exercise efficiency due to the ability to shift heavier loads, but prioritising single over double should be determined by your individual goals and personal circumstances.

Can I use a TRX for horizontal pulling exercises?

Absolutely! Utilising the TRX is a great way to perform a horizontal pull movement. Not only does it allow for a wide variety of different exercises, but it serves as a challenge, too. Due to the suspensions not being firmly fixed, activation of surrounding muscles, particularly your core, is required to stabilise yourself as you travel through the movement. Alternatively, the angle at which you situate yourself can make the movement easier or more challenging for you.

What are some horizontal pull exercises?

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During the movement of a horizontal pull, a wide range of exercises can be performed to achieve activation of the required muscle groups. Below is a list of horizontal pull exercises in order of least to most challenging. Within this list, exercise difficulty can continue to vary depending on factors such as the angle at which the movement is performed, as well as the hand grip used. Choosing exercises that match your current fitness level is imperative to progressively challenge yourself whilst ensuring safety is maintained.
1. Seated Row (Double Arm / Single Arm)
2. Standing Cable Row (Double Arm / Single Arm)
3. Double-Arm TRX Row (120°)
4. Bench-Supported Single Arm Dumbbell Row
5. Double-Arm TRX Row (90°)
6. Bent-Over Barbell Row
This movement can be further progressed, which we will discuss in future blogs!

How does your hand grip change the difficulty of a horizontal pull?

Not only can the horizontal pull movement be made more difficult by changing the type of exercise completed, the weight moved and the range you’re moving through, but also the hand grip you have whilst completing it. This is because it alters the muscles that are primarily engaged. The three main types of hand grips include (from easiest to hardest):

  1. Supinated (underhand)
  2. Neutral (facing inwards)
  3. Pronated (overhand)

Although the grip utilised may change the difficulty of the exercise, it does not mean the benefits associated with it decline. During a supinated grip, there is greater emphasis on the biceps and less demand on the lats and upper back. With this, there is greater engagement of different muscle groups to help with the movement. For a neutral grip, there is a balance between overhand and underhand grips. This can promote better stability during the movement, allowing for more comfort when being performed. Finally, the pronated grip is most challenging as the range of motion during the movement is generally longer compared to others, whilst only engaging your lats and upper back muscles.

Importantly, the choice of grip should align with your specific goals and training preferences. As you move through your training, utilising different grips and exercises can provide variety and target specific areas of your upper body. Ultimately, the perceived difficulty of an exercise can vary based on factors of strength and experience.

What are some progressive exercises associated with the horizontal pull?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

We have provided a safe exercise progression below with video demonstrations of each to help you.

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Horizontal pull: a fundamental movement pattern 11

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs, so stay tuned!

Seated Row (Double Arm / Single Arm)

A seated row is a fundamental strength training exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.

Standing Cable Row (Double Arm / Single Arm)

Standing cable rows promote back strength, posture improvement, and overall upper body development while engaging the core for stability.

Double-Arm TRX Row (120°)

The TRX standing row adds an element of balance and core stability to the exercise, making it an excellent choice for enhancing functional strength. This exercise not only targets the upper body but also helps improve posture, shoulder health, and overall core strength.

Bench-Supported Single Arm Dumbbell Row

This is a highly effective and targeted strength exercise for the upper back and lats. This exercise not only builds strength but also promotes better posture and balanced muscle development. 

Double-Arm TRX Row (90°)

The 90° angle adds resistance and intensifies the exercise, making it an excellent choice for developing back strength and enhancing overall upper-body power. It also involves core engagement, promoting stability and posture improvement. 

Bent-Over Barbell Row

The Bent-Over Barbell Row is a classic compound exercise that focuses on building strength and muscle in the upper back, lower back, and biceps. Engaging your posterior chain, this is an advanced way to perform a horizontal pull motion.

Conclusion

The horizontal pull movement is an extremely fundamental and versatile movement that is critical to add to your training regime. It is a great way to step up your upper body training and achieve some wonderful results.

The Bent-Over Row is a great advanced exercise that should be built up to and introduced once conditioned appropriately. Gradually work towards this by following the progressive exercises explored throughout this blog!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Push-Pull: Exercise in the Spotlight

Push-Pull is an amazingly functional compound exercise to funk up your routine….!

Push-Pull Exercise

The Push-Pull exercise is a functional and fun upper-body movement that is a great way to incorporate push, pull and rotation into one movement.

Depending on sets and repetitions performed for the exercise, this is great to increase muscular strength and endurance, along with some conditioning elements.

Also, try different cable heights and stances (squat, lunge, kneeling, ½ kneeling) to engage slightly different biomechanics and outcomes.

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. Before trying this exercise, a foundation of pushing, pulling and rotational movement patterns must be developed.

What are the benefits of the Push-Pull exercise?

Push-Pull

The Push-Pull Exercise is a compound movement that involves both pushing and pulling motions, engaging multiple muscle groups and offering a range of benefits.
By combining pushing exercises like push-ups or bench presses with pulling exercises such as rows or pull-ups, this exercise promotes balanced muscle development and functional strength.
It targets the chest, shoulders, triceps, back, and biceps, promoting upper body strength and muscular symmetry.
The push-pull exercise also improves posture, enhances stability, and increases overall muscle coordination. It can be tailored to different fitness levels and is an efficient way to save time while maximising the effectiveness of your workout.

What muscles are involved in the Push-Pull?

The Push-Pull Exercise is a compound movement that engages several key muscle groups in the upper body. During the pushing phase, muscles such as the chest (pectoralis major), shoulders (deltoids), and triceps are primarily activated.
These muscles work together to generate force and push objects away from the body. Conversely, during the pulling phase, muscles such as the back (latissimus dorsi, rhomboids), biceps, and forearms come into play.
These muscles work in harmony to pull objects towards the body. By incorporating both pushing and pulling movements, the Push-Pull Exercise provides a comprehensive upper-body workout, promoting balanced muscle development, strength, and stability.

Conclusion

In conclusion, the Push-Pull Exercise is a highly effective and versatile compound movement that engages multiple muscle groups in the upper body. By combining pushing and pulling exercises, such as push-ups and rows, this exercise promotes balanced muscle development, strength, and stability.

The pushing phase activates muscles like the chest, shoulders, and triceps, while the pulling phase targets the back, biceps, and forearms.

By incorporating both pushing and pulling movements into your workout routine, you can achieve a well-rounded upper-body workout, improve muscle coordination, enhance posture, and boost overall upper-body strength. So, whether you’re a beginner or an advanced fitness enthusiast, the Push-Pull Exercise is an excellent addition to your exercise regimen.

If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Plank – Exercise in the Spotlight

Mastering the Plank Exercise: Regressions and Progressions

TRX Pike

The plank exercise is a fundamental core-strengthening movement that has gained popularity in recent years due to its simplicity and effectiveness. It targets multiple muscle groups in conjunction, including the abs, back, shoulders, and glutes, making it a versatile exercise suitable for individuals of all fitness levels.

Whether you’re a beginner looking to build core strength or an advanced athlete aiming to challenge yourself, incorporating regressions and progressions into your plank routine can help you maximise your results. In this blog post, we will explore various regressions and progressions of the plank exercise to help you tailor your workout to your current fitness level.

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have included some exercise progressions to master before moving on to this one. In addition, this exercise can be further progressed, which we will discuss in future blogs.

Why should I be performing the plank?

Knee Plank

The plank exercise may seem deceptively simple, but its impact on your fitness journey is profound. By incorporating planks into your workout routine, you can strengthen your core, engage multiple muscle groups, improve posture, prevent injuries, and enhance overall stability. The beauty of planks lies in their versatility and time efficiency, making them an ideal addition to any fitness program. So, if you’re looking for a powerful exercise that delivers remarkable results, start planking and unlock the incredible benefits it offers for your body and well-being.

Are there any other forms of the plank?

Side Plank

The Side Plank: Another very important and highly beneficial plank worth mentioning is the side plank. Adding variety to your plank routine, the side plank targets the obliques and improves stability. Start by lying on your side, legs extended, and one forearm on the ground, elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Keep your core engaged and hold the position for an equal amount of time on both sides.

What is a safe progressive exercise plan for the plank?

Plank (Low) On Toes

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine pelvic floor activation
Low plank on knees
Low Plank on toes
High Plank on toes
High Plank on TRX/Suspension Trainer
TRX/Suspension Trainer Pike
Note: This exercise can be further progressed for added benefits!

What is the TRX Pike?

Trx Trainer
TRX Trainer

One of these great progressive exercises for the plank is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles through dynamic yet controlled movements. It’s an excellent exercise for those who want to progress the high plank, looking for variety or additional functional full-body strength. Interesting, this exercise may look simple; however, it is very challenging, and you will even be training your cardiovascular system!

To perform this exercise, follow these simple steps;

  1. Set the suspension trainer height to ~ mid-calf
  2. Kneeling and placing both feet on the straps
  3. Place your hands under your shoulders, brace your midsection and lift yourself up into a high plank position. Your spine should be in a neutral position with natural arches.
  4. Whilst maintaining straight legs, lift your hips towards the ceiling as high as possible
  5. Pause at the top before slowly lowering back down to the starting position
  6. Repeat for specified reps and sets

What are some progressive exercises to improve from the traditional Plank towards the TRX/Suspension Trainer Pike?

Plank On Elbows
Plank - exercise in the spotlight 19

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have provided a safe exercise progression below with video demonstrations of each exercise variation to help you.

Trx Pike Progressions
Plank - exercise in the spotlight 20

NOTE: Another very important and highly beneficial plank worth mentioning is the side plank. Adding variety to your plank routine, the side plank targets the obliques and improves stability. Start by lying on your side, legs extended, and one forearm on the ground, elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Keep your core engaged and hold the position for an equal amount of time on both sides.

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!

Supine Pelvic Floor Activation

The Supine Pelvic Floor Activation exercise is a gentle yet essential movement for activating and strengthening the pelvic floor muscles. Begin by lying on your back with your knees bent and feet flat on the floor. Relax your body and take a deep breath. As you exhale, gently engage your pelvic floor muscles by imagining pulling them upwards and inwards. Focus on isolating these muscles without tensing your glutes or abdominals. Hold the contraction for a few seconds and then release. This exercise helps improve pelvic floor function, supports bladder and bowel control, and can be beneficial for women during pregnancy or postpartum, as well as individuals with pelvic floor dysfunction.

Plank (Low) on Knees

The Low Plank on Knees exercise is a modified variation of the traditional plank, suitable for beginners or individuals with limited upper body strength. Start by positioning yourself on all fours, with your knees directly below your hips and your hands beneath your shoulders. Extend your legs backward and lower yourself onto your forearms, with your elbows directly beneath your shoulders. Engage your core and maintain a straight line from your head to your knees. This exercise targets the core muscles, including the abdominals and lower back, while reducing the load on the upper body. It helps build core strength and stability and prepares individuals for more advanced plank variations.

Plank (Low) on Toes

The Forearm Plank on Toes exercise is a powerful variation of the plank that targets the core muscles, including the abdominals and lower back. Start by kneeling on the ground and placing your forearms on the floor, elbows directly beneath your shoulders. Extend your legs back, balancing on your toes, and engage your core as you maintain a straight line from your head to your heels. This exercise activates and strengthens the deep stabilising muscles of the core, improving core stability and spinal alignment. It also engages the shoulders, arms, and legs, making it an effective full-body exercise for building strength and endurance.

Plank (High) on Toes

The High Plank on Toes exercise is a challenging and effective way to strengthen the core, shoulders, and arms. Start by assuming a push-up position with your arms fully extended, palms flat on the ground, and hands shoulder-width apart. Keep your body straight and engage your core, glutes, and legs. Balancing on your toes, maintain a straight line from your head to your heels. This exercise builds core strength, stability, and endurance while also engaging the muscles of the upper body and lower body. It is a versatile exercise that can be incorporated into various workout routines to enhance overall strength and body composition.

Plank (High) in TRX/Suspension Trainer

The TRX/Suspension Trainer High Plank exercise is a challenging and effective way to strengthen the core, shoulders, and arms. Start by adjusting the straps to an appropriate length and place your feet in the foot cradles. Assume a high plank position with your hands directly beneath your shoulders, engaging your core and keeping your body in a straight line. The suspension trainer adds an element of instability, intensifying the activation of your muscles. This exercise improves overall core stability, enhances shoulder strength and endurance, and engages the muscles of the chest, back, and legs. It can be modified by adjusting the height of the straps to suit different fitness levels.

TRX/Suspension Trainer Pike

The TRX/Suspension Trainer Pike exercise is a core-strengthening movement that targets the abdominals, hip flexors, and shoulders. Using adjustable straps, place your feet in the foot cradles and assume a push-up position. Engage your core and lift your hips towards the ceiling while bringing your feet towards your hands, creating a V shape with your body. This exercise builds core stability, strengthens the abdominal muscles, and improves shoulder stability. It also engages the glutes, hamstrings, and quadriceps for a full-body workout. Modify the exercise by bending the knees for beginners and progress to a full pike with straight legs for added challenge.

Conclusion

The plank exercise is an essential addition to any fitness routine, offering a wide range of benefits and adaptability to suit all fitness levels. By incorporating regressions and progressions into your plank workout, you can gradually increase your strength, endurance, and stability while avoiding plateaus. Remember to focus on proper form and technique to maximize the effectiveness of each variation. Whether you are a beginner or an advanced fitness enthusiast, these regressions and progressions will help you take your plank exercise to the next level, allowing you to build a stronger, more resilient core. So, get down on the floor and start planking your way to a fitter, healthier you!

If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Exercise in the spotlight: Back Extension

Benefits of regular back extensions and the immediate results you can accomplish!

Doing regular back extensions can bring numerous benefits to your health. Not only can it help improve your posture, but it can also reduce the risk of suffering from back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.

Furthermore, doing regular back extensions has long-term effects that will benefit you for years to come. Regularly doing these exercises will help keep your spine healthy, which is essential for maintaining a healthy lifestyle, improving balance and coordination, as well as reducing fatigue and stress levels.

What muscles are trained with the back extension?

Back Extension

Depending on the back extension variation you are performing, the muscles involved will vary slightly; however, these exercises are primarily used to strengthen the muscles of the lower back and posterior (back) chain. It targets the Erector Spinae, Glutes, Hamstrings, and other core muscles that are important for maintaining a healthy posture. By performing this exercise regularly, you can increase the strength and flexibility in your lower back as well as improve your overall body composition. Additionally, it can help reduce back pain caused by weak or tight muscles in the lower back region.

What are the benefits of Back Extension exercises?

Lower Back Pain

Doing regular back extensions can bring numerous benefits to your health. Not only can it help improve your posture, but it can also reduce the risk of suffering from back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.
Furthermore, doing regular back extensions has long-term effects that will benefit you for years to come. Regularly doing these exercises will help keep your spine healthy, which is essential for maintaining a healthy lifestyle, improving balance and coordination as well as reducing fatigue and stress levels.

What is the easiest way to perform the back extension, and what are some progressions?

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As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Prone (facing down) Floor – Supported Back Extension
Swissball-Supported Back Extension
Isometric Back Extension
Back Extension (Dynamic)
Back Extension with Rotation

Note: This exercise and back extension alternatives can be further regressed and progressed for added benefits!

What is the Back Extension?

Back Extension Machine
back extension machines

The back extension exercise primarily targets the muscles of the lower back, including the Erector Spinae muscles, whilst also engaging the Glutes, Hamstrings, and core muscles. The exercise is typically performed using a back extension bench, but variations can be done using a stability ball or even on the floor, which we will explore throughout this blog.

To perform the back extension exercise:

  1. Start by positioning yourself face-down on the back extension bench with your legs secured under the footpads and your upper body hanging freely.
  2. Cross your arms over your chest or place your hands behind your head
  3. Whilst engaging your core muscles, slowly lift your upper body off the bench by extending your back muscles
  4. Continue lifting until your upper body is in line with your legs or until you feel a stretch in your lower back.
  5. Hold the extended position briefly, focusing on maintaining control and engaging your muscles.
  6. Slowly lower your upper body back down to the starting position.
  7. Repeat for the desired number of sets and repetitions.

It’s important to note that proper form and control are crucial in this exercise to prevent strain or injury. As always, consult with a qualified fitness professional before attempting new exercises, especially if you have any pre-existing conditions or concerns.

Back Extension
Exercise in the spotlight: back extension 27

What are some back extension benefits?

Incorporating back extensions into your exercise routine holds multiple benefits in many different elements. Back extensions help in strengthening the lower back, increasing surrounding muscular strength, endurance and ability to support your spine to promote healthy posture and reduce the risk of lower back pain. Furthermore, this exercise helps enhance core stability, which is essential for maintaining proper posture, balance, and overall functional strength. Moreover, while primarily targeting the lower back, back extensions also engage the gluteal muscles (Glutes) and Hamstrings to a lesser extent. Strengthening these muscles can improve hip stability and overall lower-body strength.

It’s worth noting that, as with any exercise, it’s important to use proper form and technique when performing back extensions to maximise their benefits and minimise the risk of injury. If you have any underlying health conditions or concerns, it’s advisable to consult with a qualified professional before incorporating back extensions into your routine.

What are some progressions?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

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Exercise in the spotlight: back extension 28

We have provided a safe exercise progression below with video demonstrations of each to help you.

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further regressed and progressed, which we will review in further blogs, so stay tuned!

1. Upper Body Prone (Face Down) Back Extension

2. Prone Floor-Supported Back Extension

3. Stability Ball Back Extension

4. Isometric (Holding) Back Extension

5. Dynamic (Moving) Back Extension

6. Dynamic (Moving) Back Extension with Rotation

Conclusion

The Back Extension exercise is critical to a well-balanced training routine, providing essential strengthening demands to your posterior muscles, in particular the Erector Spinae, Glutes and Hamstrings.

Improvements from these exercises will result in improved posture and reduced risk of suffering back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.

It is important to start adding these exercises to your routine with a variation you can handle, before gradually increasing the complexity and demand with more challenging variations.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Woodchop – Exercise in the Spotlight

A fantastic and highly beneficial rotational exercise that will work multiple muscles in one simple movement!

Kneeling Woodchop

The Horizontal Cable Woodchop exercise is one of the best rotational exercises that can easily be modified and applied to your training regimen today. This is primarily due to the strengthening nature of the large number of muscles acting around your trunk, whilst increasing your mobility along your spine and hips, which will significantly reduce the risk of lower back pain. Furthermore, it’s a fantastic way to train and strengthen your “core muscles” in an alternate manner when compared to your general core workouts due to the dynamic movements involved. In saying this, it is an exercise that’ll surely raise a sweat and get your heart pumping, too!

The Woodchop is an exercise that is diverse in how it can be performed, by making it easier or harder, depending on the level you may be at. Although it is critical, as with every exercise, that you build up to the more challenging variations to ensure safety is maintained. Throughout this blog, some exercise progressions and regressions are included, in which further progressions can be implemented, which will be discussed in future blogs.

What are the benefits of the Woodchop exercise?

Wood Chop

The Horizontal Cable Woodchop is a fantastic functional exercise that targets numerous muscles in one movement. It can be utilised as a strengthening, flexibility, and/or cardiovascular exercise, with all involving aspects of balance, depending on the weight and intensity with which you perform the movement.
It is also a very relevant movement required in everyday life that will help improve your ability to enjoy life and complete your ADLs.
Noting the benefits of flexibility, the wood chop is a great exercise to further help open up your back and hip muscles to aid with any potential stiffness, which is extremely common in these areas among all adults.

What muscles are working during the Woodchop exercise?

Wood Chop 1024X833 1

During the wood chop, multiple muscles are engaged, making it a compound exercise. Two major muscles of your core are heavily targeted: your transverse abdominals, as well as your obliques. Further engagement of many muscles located in your back, arms (biceps, triceps), shoulders (pecs, rotator cuff, deltoid), and legs (quadriceps, glutes, calves) is activated.

What are some exercise variations of the Woodchop?

Woodchop

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. Additional considerations must be taken regarding what you are trying to achieve with the exercise and any other medical concerns, so it is recommended to seek professional advice and guidance where required. A safe exercise progression may include the following:
– Pallof Press
– Seated Horizontal Cable Woodchop
– Standing Horizontal Cable Woodchop
– High to Low / Low to High Cable Woodchop
– ½ Kneeling Horizontal Cable Woodchop
– Kneeling Horizontal Cable Woodchop
Note: These exercises can be further progressed for added benefits; however, start with these and get rotating more…..!

The Horizontal Cable Woodchop is a fantastic functional exercise that targets multiple muscles in one movement. Not only can the wood chop be utilised as a strengthening exercise, but it also holds benefits in increasing movement and flexibility in your hips and spine, as well as training your cardiovascular system, depending on the weight and intensity with which you perform the movement. Furthermore, it is a good exercise to test your balance during a movement.

The wood chop is also a very common movement that all individuals perform in everyday life without even realising. The simple motion of fastening your seatbelt, moving a box from the floor to the shelf, or swinging a golf club is the perfect replication of this. Mastering the wood chop will be very beneficial when having to complete tasks of this movement in your everyday life.

To perform the Standing Woodchop, follow these simple steps;

  1. Attach a hand grip to the cable muscle and position it ~10cm above your belly button
  2. Ensure your feet are firmly positioned shoulder-width apart with a slight bend in your knees
  3. With both hands, grasp the handle and extend your arms outward
  4. Take a deep breath in
  5. Whilst breathing out, pull the handle across your body in a controlled manner, keeping your arms straight at all times
  6. Twist your torso during the movement, whilst having a slight twist in your hips and inside leg
  7. When pulled all the way across, pause in this position before returning to the start
  8. Repeat for specified sets and reps

Note: You should only pull across to where you are comfortable and pain-free.

What are some exercise variations of the Woodchop?

As previously mentioned, the woodchop exercise can easily be modified to meet everyone’s current fitness levels, medical condition and training goals. As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained and seek professional advice and guidance where required.

We have provided a safe exercise progression below with video demonstrations of each to help you.

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Woodchop - exercise in the spotlight 33

If you have any further questions, please contact us anytime.

Note: These exercises can be further progressed for added benefits; however, start with these and get rotating more…..!

Video Demonstrations

Pallof Press

Seated Horizontal Cable Woodchop

Horizontal Cable Woodchop

High to Low / Low to High Horizontal Cable Woodchop

Half Kneeling Woodchop

Full Kneeling Horizontal Cable Woodchop

Conclusion

In conclusion, the Horizontal Cable Woodchop exercises are an extremely relevant exercise that holds many benefits comprises but not limited to increasing neuromuscular strength, cardiovascular and overall mobility of your spine and hips. The benefits of the exercise, however, depend upon its application, and these must be considered when introducing it into your training routine.

Another benefit of the Woodchop is that it can be easily progressed or regressed depending on your fitness level, health circumstances and goals. In addition, these movements are an excellent way to reduce the risk and treat many musculoskeletal injuries, such as those in the lower back.

Like all exercises, it is critical that you gradually introduce these exercises that you can safely and correctly perform, before working towards the more challenging and progressive variations as shown within this blog. If you are unsure about any of these, you must seek professional advice.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Leg Lifts (Supine) – Exercise in the Spotlight

An exercise that’ll strengthen your core and all you need is the floor…!

The Supine leg lifts are great exercises that target your “core muscles“, and can be progressed (harder) or regressed (easier) depending on what level you may be at! In addition, the beauty of this exercise is its simplicity and effectiveness, whether you situate yourself on a gym mat, park grass, or on a sandy beach!

Irrespective of the exercise being completed, it is vital to remember the importance of effectively building up how challenging the exercise is safely. Included throughout this blog are fantastic exercise progressions and regressions for you that you can utilise immediately!

What is the Supine Leg Lift?

Leg Lifts

Supine (meaning lying on your back) Leg Lift is a fantastic exercise that engages the many muscles within your core region. Don’t be fooled, it is not just your abdominals activating throughout this exercise, but many more acting on your Lumbar-pelvic when performed correctly….!

What are the benefits of the Supine Leg Lift?

Core Muscles Yoga Anatomy

There are many associated benefits of the Supine Leg Lift exercise. Due to their nature in activating your “core muscles” (abdominals, back, pelvis and hip muscles), these exercises promote healthy hip, lower back health and stability, just to mention a few.
It has been proven that these exercises are critical to delaying or reducing the onset, management and even treatment of lower back pain.
Finally, the overall simplicity of this exercise is second to none, allowing you to complete it anywhere, anytime!

What are some progression and regression exercises for the Leg Lift exercise?

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As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine Pelvic Floor Activation / Unilateral Table Top
Short Lever Supine Leg Lift
Bilateral Table Top
Long Lever Supine Leg Lift
V-Sit
Hanging Leg Lift
Note: This exercise can be further progressed for added benefits!

What is the Long Lever Supine Leg Lift?

The Supine Leg Lift is a fantastic exercise that engages the muscles within your core. The beauty of the Supine Leg Lift is the fact that it is so simple to set up, requiring minimal to no equipment. It is a great alternative exercise to train your core when you have no equipment or want to spice up your usual routine! Although it may seem easy due to its simplicity, it is deceivingly challenging with many benefits that this blog will explore!

To perform this exercise, follow these simple steps;

  1. Find a suitable and comfortable position to lie down in
  2. Place your hands either by your side or under your buttocks
  3. In a synchronised manner, lift your legs, ensuring you keep your back on the floor
  4. Once you reach the top (~90 degrees), pause before you lower your legs with control
  5. Ensuring your heels do not touch the ground, pause in this position
  6. Repeat steps 3 to 5 for specified reps and sets

What are the benefits of a Supine Leg Lift?

Long Lever Supine Leg Lifts

As mentioned in this blog, the Supine Leg Lift is a great exercise to target your core muscles, but let us get specific!

Many people are under the assumption that our core muscles are our stomach muscles or “abdominals”, which is partially correct. In fact, our core muscles are comprised of the many muscles in our abdominals, lower back, pelvis and hip region. Exercising these areas to increase muscular strength and endurance is vital to promote healthy hip and back health and stability.

So with that cleared, you may be thinking about the specific benefits of the Supine Leg Lift! Well, through the activation of your muscles within the core region, strengthening in this area will coincide. Specifically, strengthening this area will, in tandem, hold many benefits to greater support and stabilisation within your hips and lower back, which can therefore help reduce or delay the onset of pain. In saying this, the lower back is one of the most prevalent areas subject to pain in adults.

Furthermore, strengthening your core helps increase your ability to complete activities of daily living, such as walking, more efficiently and safely with less effort. In saying all this, the overall simplicity of being able to complete it, requiring minimal to no equipment to set up, is a massive benefit!

What are some progression and regression exercises for the Supine Leg Lift?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

We have provided a safe exercise progression below with video demonstrations of each to help you work towards and beyond the Long Lever Supine Leg Lift.

Supine Leg Lift Progressions
Leg lifts (supine) - exercise in the spotlight 39

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in other blogs so stay tuned!

Supine Pelvic Floor Activation / Unilateral Table Top

Short Lever Supine Leg Lift

Short Lever Supine Leg Lift

Bilateral Table Top

Bilateral Table Top

Long Lever Supine Leg Lift

Long Lever Supine Leg Lift

V-Sit

V-Sit

Hanging Leg Lift

Hanging Leg Lift

Conclusion

The Supine Leg Lift is a simplistic yet effective exercise that can be implemented into your training regime despite where you may be. Using your own body weight against (and with) gravity, resistance will be given, holding many benefits targeting your core region!

The given exercise progressions and regressions should slowly be worked through and further implemented once your body has become accustomed to whatever level you may be at!

If you need further guidance, please reach out to us and take advantage of a free 15min telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Chin-Ups – Exercise in the Spotlight

Chin-ups are fantastic exercises that challenge your entire upper body strength…!

The Chin Ups, also known as pull-ups, are extremely challenging yet beneficial exercises that will push your upper body to its limits. Chin-ups are a closed-chain exercise, meaning your hands are fixed and don’t move during the entire exercise. These forms of exercise result in greater muscle fibre recruitment. Additionally, chin-ups are a compound exercise that uses multiple muscles and joints during the movement, making them extremely functional whilst mimicking many movements you complete in daily life.

The chin-up exercise can be used for many elements of health, which are noted below:

  1. Reduced Lower Back Pain Risk: Strengthened back muscles contribute to better spinal support, reducing the likelihood of lower back discomfort.
  2. Management of Lower Back Issues: The chin-up exercise can aid in managing and treating lower back problems.
  3. Enhanced Posture: By targeting key postural muscles, chin-ups assist in achieving and maintaining proper posture.
  4. Elevated Grip Strength: Engaging your forearms and grip muscles during chin-ups leads to improved grip strength, proving useful in various day-to-day activities.
  5. Optimised Lifting Performance: The strength developed through chin-ups extends to other exercises, enhancing your performance in movements like deadlifts and squats.

Another great thing about this exercise is that it can be modified in various ways to suit every fitness and training level you may be at, and with it being a compound exercise, time efficiency makes this exercise extremely valuable.

Changes in grip and hand positioning will alter the mechanics and muscular recruitment, making some variations easier or harder than others. Adding assistance via a machine or resistance band is another common variation of the traditional chin-up. This assistance helps propel you upwards, making the exercise easier to complete. We have provided a simple progression bar below for your reference.

The L-sit chin-up is one of the most advanced chin-up exercises and is commonly performed by gymnasts, so you may have seen it at the Olympics. This variation combines a chin-up with an isometric hanging leg raise hold, significantly increasing the demands placed on all your core muscles throughout the movement. This is an advanced upper body test when compared to the Wide Grip Chin Up, utilising your intricate muscles in your arms and shoulders, Latissimus Dorsi, Rhomboids, Biceps, Forearms, Trapezius (Traps), as well as your core strength. This effective compound exercise is a fantastic way to build your neuromuscular strength, endurance and hypertrophy, depending on training outcomes! Use our simple progressions below to build up to this amazing exercise!

Before jumping to the L-Sit Chin Ups, it is vital to gradually build up the capacity and strength to try these more challenging variations. This will ensure safety and technique are maintained. Some exercise progressions have been included in this blog to work through and master before attempting the more progressed chin-up variations. In addition, further progressions to this exercise can be added, which we will discuss in future blogs!

What are the benefits of chin-ups?

Chin Ups

The benefits of chin-ups can be lengthy! To start, they are a fantastic compound exercise that can be completed in various ways, utilising several muscles within one movement and can be progressed or regressed to suit your needs. Due to this, its efficiency and effectiveness are second to none when it comes to strengthening your body and increasing your ability to do tasks we are faced with in everyday life. There are further benefits in assisting with lower back problems, posture and overall grip strength.

What muscles are working during a chin-up?

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With more focus on the upper body, the Chin Up movement recruits several muscles to help do so. Activation of your Latisimus Dorsi (Lats), trapezius (traps), biceps, rhomboids, forearms and core muscles is critical in completing a chin-up.
By doing so, an expected increase in neuromuscular strength, endurance and hypertrophy (depending on your uses in your workouts) is expected.
These improvements can be transferred into functional strengthening and injury prevention when possible!

What are some progressive exercises involved in Chin Ups?

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As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Lat-Pull Down
Assisted Neutral/Under Grip Chin Ups
Assisted Chin Ups (Wide Grip)
Chin Hold (Neutral/Under/Wide Grip)
Neutral/Under Grip Chin Ups
Wide Grip Chin-Up
L-Sit Chin Ups
Note: This exercise can be further progressed for added benefits!

What are the benefits of a chin-up?

The Chin-Up is a fantastic compound exercise that can be completed in various ways! What this means is that this exercise utilises several muscles within one movement and can be progressed or regressed to suit your needs. Due to this, its efficiency and effectiveness are second to none when it comes to strengthening your body and increasing your ability to do tasks we are faced with in everyday life.

To perform this exercise, follow these steps;

  1. Find a suitable bar and position yourself directly underneath it
  2. Grab the bar with both hands, a little wider than shoulder-width apart
  3. Prop yourself up off the floor and set yourself in a comfortable position. Whilst engaging your upper body muscles and bracing your core, pull yourself up whilst exhaling
  4. Pull yourself up until the point your chin is over the bar
  5. At the end-point, slowly lower yourself down whilst inhaling
  6. Repeat this sequence for the desired number of reps and sets

What muscles are working during the different chin-up variations?

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Chin-ups - exercise in the spotlight 45

This functional exercise recruits several muscles during each phase of the movement. The main muscles recruited can depend on your hand grip, as different grip positions change the biomechanics of the movement, and therefore the muscles recruited. For example:

The Chin-Up is a compound exercise; several muscles are engaged during the movement. Because of this, exercise efficiency and effectiveness are at an optimal level. In saying this, because there is such a wide variety of ways to complete this exercise, each way has its dominant neuromuscular benefits.

a) Wide-Grip Chin-Up

Being the most difficult of the three positions, the Wide-grip Chin-Up utilises your Latisimus Dorsi (Lats), Trapezius (Traps), Rhomboids, and Thoracic Erector Spinae muscles. This is the most difficult as there is greater activation of your lats to be able to complete the movement.

b) Neutral-Grip Chin-Up

With the Neutral-Grip Chin-Up, engagement of the Biceps Brachii is involved during this movement, which can be much easier when compared to the Wide-Grip Chin-Up. It is critical to note that, although there is a change in grip, lats, traps, and rhomboid activation are still present throughout, but not as heavily targeted.

c) Under-Grip Chin-Up

Also known as the biceps chin-ups, the Under-Grip Chin-Up utilises the Biceps, Lats, Traps and Rhomboids throughout the movement, but it is vital to understand that there is a greater engagement of your Pectoral (chest) muscles during this.

In essence, the Chin-Up is a very challenging exercise despite the way it is completed. During the movement, engagement of your core and forearm muscles is relatively consistent throughout all ways of completing the exercise.

What are some progressive exercises to build up to the L-Sit Chin-Up?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. In saying this, many more exercise variations differentiate from your strict chin-ups that can be implemented, such as negative chin-ups. Keeping this in mind, stay tuned for further blogs that will run through these further variations.

We have provided a safe exercise progression below with video demonstrations of each to help you.

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Progressions involved in a Chin-Up

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further regressed and/or progressed, which we will review in further blogs, so stay tuned!

Lat Pull-Down

Assisted Neutral/Under-grip Chin-Up

Assisted Wide Grip Chin-Up

Chin Hold (Neutral/Under/Wide Grip)

Neutral/Under-Grip Chin-Up

Wide-Grip Chin-Up

L-Sit Chin-Up

Conclusion

The Chin-Up is a fantastic closed-chain, compound upper-body exercise that can be simply modified to make the exercise easier or harder depending on your capabilities. It is a great way to obtain the desired neuromuscular benefits in an efficient yet effective manner.

There are many progressive options for the chin-up when you start to find them easier, with the L-Sit Chin-Up being a brilliant advanced exercise that you should gradually build up to and integrate into your training regime once your body is conditioned.

Following our safe progressive exercises shown above, you will find yourself at that level quicker than you think!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club.

Dips – Exercise in the Spotlight

An amazing and demanding exercise that strengthens multiple muscles in one simple motion….!

Dips are an extremely versatile and practical exercise that primarily targets the triceps muscles located at the back of your arm that are responsible for straightening your arm. Due to the nature of the exercise and the requirements to stabilise and control the movement, you will also be recruiting and working many muscles in your shoulders, chest, back and core muscles. Although only one motion is involved during the movement, it can be spiced up to incorporate these muscles (and more), you wouldn’t believe! It is also a very efficient way of increasing your shoulder mobility.

One of the more complex variations of this exercise is the weighted dip. As mentioned, this exercise trains and strengthens muscles found in your upper body, but the engagement of your core muscles mustn’t be overlooked! It is a fantastic exercise to incorporate into your training when wanting to target multiple muscles in one movement.

As with all exercises, it is vital to gradually build up the complexity of the movement to ensure safety is maintained. Within this blog, exercise progressions are included to help guide you to safely complete the unassisted weighted dip exercise!

What are dips?

Box Dips

The dip exercise is an extremely versatile yet practical exercise that can target many muscles found in your upper body. Most of the time, the weight involved comes through moving your body weight through gravity, which makes it highly challenging! Due to this, many variations of this exercise are available.

Are dips an effective exercise?

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Throughout the movement present in the dip exercise, many muscles are being activated, which in tandem will increase overall neuromuscular strength and hypertrophy (depending on your uses in your workouts).
It is also very effective in increasing your shoulder mobility. In addition, the functionality of this exercise is second to none, replicating the movements we find ourselves doing in everyday life, like helping ourselves up from a seated/floor position, therefore proving to be an extremely effective exercise!

What are some progressive exercises to build up to the weighted dip?

Standing Rope Pulldown (Tricep Extension)

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
1. Standing Rope Pulldown (Tricep Extension)
2. Box Dips (Knees Bent & Straight)
3. Box Dips (Elevated)
4. Weight-Assisted Dip
5. Dips
6. Dips (Weighted)
Note: This exercise can then be further progressed for added benefits!

What are dips, and are they effective?

The dip exercise is an extremely versatile yet practical exercise that can target many muscles found in your upper body, including your triceps, chest and shoulders. Most of the time, the weight involved comes through moving your body weight through gravity, which makes it highly challenging! Due to this, many variations of this exercise are available, even with limited equipment. Although this exercise looks difficult in nature, there are many ways to make it easier (and harder)!

The dips are an extremely effective exercise to build upper body strength, power, muscle mass and overall shoulder girdle integrity and stabilisation. Additionally, they provide functional benefits, replicating the movements we find ourselves doing in everyday life, for example, helping ourselves up from a seated position, lifting the kettle to make a cup of tea, or even throwing a football.

Dips
Dips - exercise in the spotlight 51

How do I perform the dip?

Regarding the dip, to perform this exercise, follow these steps:

  1. Set the dip machine up by removing the supporting/middle plate (if there is no machine, skip to Step 2)
  2. Add necessary weight either by placing a dumbbell in between your ankles, wearing ankle weights/weighted vest, or wearing a dip belt with attached weights
  3. Facing whichever way is most comfortable for you, place both hands on the supporting bars on either side of the machine/equipment of choice
  4. Lifting your legs off the floor with knees at ~90 degrees, slowly inhale as you’re lowering your body
  5. Once you feel a stretch sensation in your arms and chest, push your body up until your elbows fully straighten while exhaling
  6. Pause at the top before slowly lowering back down to the starting position
  7. Repeat for specified reps and sets

What are some progressive exercises to build up to Dips?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. It is critical that you first obtain sufficient mobility within your shoulder joint, along with allowing your connective tissues to adapt to the load applied throughout dips.

We have provided a safe exercise progression below with video demonstrations of each to help you, so check them out!

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Progressions towards the unassisted dip

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs, so stay tuned!

Standing Rope Pulldown (Tricep Extension)

Tricep Pulldown (Rope)

Box Dips (Knees Bent & Straight)

Box Dips

Box Dips (Elevated)

Box Dips (elevated)

Weight-Assisted Dips

Weight Assisted Dips

Dips (Unassisted)

Dips (unassisted)

Dips (Weighted)

Weighted Dips

Conclusion

The dip is an extremely relevant and versatile exercise to incorporate into your training regime that can be altered to make it easier or harder! It is a great way to build upper body strength, power, muscle mass and overall shoulder integrity and rehabilitation.

It is a great exercise that can be modified to meet everyone’s needs and capabilities, with many regressions available. Not only does it work our triceps, but you will also require recruitment of your shoulder, back and core muscles to control and correctly execute the movement.

The Weighted Dip is a fantastic variation of the dip exercise, but it can be quite complex and demanding. For your safety, ensure you work through the mentioned regressions to condition your body prior to introducing this variation!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club