Ryan Parker Sports Rehab

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🏊🏼‍♂️ Benefits of Swimming 🏊🏼‍♂️

• Swimming is a useful and therapeutic form of exercise that provides a full body workout which will be beneficial whether you're swimming gentle breaststroke or training to compete.

• Water can support up to 90% of your bodyweight. This makes it a useful tool for reintroducing body movements post-injury, deconditioned joints or for increasing fitness levels, making it ideal for people new to exercise.

• Whilst swimming, the body burns more calories than some other forms of exercise. A gentle 30 min swim burns, on average, 200 calories (which is over twice as much as a 30 minute walk would burn).

• Swimming also helps increase HDL-C ("good" cholesterol) levels without increasing net cholesterol levels in your body. This helps to decrease your chances of heart disease, stroke & type 2 diabetes.

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🧘🏼‍♂️Benefits of Stretching 🙆🏼‍♂️

• Stretching can be completed by an individual or with the help of someone else. It has a multitude of uses which vary depending on whether it is completed pre, during or post exercise.

• There are 2 methods of stretching: dynamic stretching (DS) and static stretching (SS). DS is movement based and the stretch is not held. Whereas in SS the stretch is held to aid the muscles willingness to lengthen.

• Stretching can be used prior to exercise to help facilitate movement in a controlled manner. DS has been found to be more effective prior to activity, likely, due to movement involved in DS also helping to lubricate joints and help with neuromuscular activation.

• Stretching's importance is commonly overlooked as a recovery method whether you partake in exercise or not. It can help reduce neck/back stiffness after a week in the office as well as reducing injury risks and increasing confidence in one's ability to perform their exercise/sport.

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🏋🏼‍♂️Benefits of Resistance Training🏋🏼‍♂️

🤸🏼‍♂️ • Resistance training is a form of training where your body works against an external resistance. This resistance can be from free weights, resistance machines, bands or from your bodyweight.

👪 • Resistance training is beneficial for everybody as it helps improve flexibility and balance as you age, as well as helping reduce joint injuries by strengthening the supporting muscles.

💪🏻 • Resistance training is incredibly versatile as it can be used for strength training (1-5reps, ~5 sets), muscle growth (6-12 reps, ~3 sets) and muscle endurance (15+ reps, ~3 sets).

📈 • Progressive overload is the process of gradually increasing the stress placed upon the body through training. This principle provides the best results from consistent training.

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📈 Foam Rolling 📈

• Foam rolling (FR) is a form of self myofascial release. It targets muscle and fascia, similar to deep tissue massage but it's more accessible and relatively inexpensive.

• The main benefit of foam rolling is believed to be an increase in mobility at the joints. FR can also help improve performance during exercise.

• When foam rolling it is important to 'roll' as much of the muscle as possible. So using your bodyweight to apply bearable pressure, roll from the top of the target muscle to the bottom.

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📈Benefits of Regular Exercise📈

📈 - Regular exercise has an almost infinite number of benefits. It's importance has been underestimated for a long time.

👨‍⚕️• The NHS recommendations state that adults should complete at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week

👨🏻‍🎓- A systemic review found that individuals with high physical activity levels had 30% lower relative risk for all cause mortality than those with low levels of physical activity

👍🏻• Other benefits of regular exercise include : aesthetic improvements, weight loss and enhanced cognitive and physical function