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Functional Integrated Training


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Functional Integrated Training


 

Functional Integrated Training

Personal Training with a Difference
 

'It's training for life, as well as for events’. This is the premise behind the new school of thought within Personal Training, Functional Fitness, and the approaches and techniques that are demonstrated by our qualified and reputable fitness team. Training for functional fitness means that your motivation for working out is to prepare your body to perform daily activities such as walking, bending, lifting , and climbing stairs without pain, injury or discomfort. In many respects, functional training could be thought of training in terms of our natural movements. Simply by being humans, we find ourselves performing a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging.

In functional training, training a whole movement is as critical as training the muscles involved in that movement. As the brain controls muscular movement, it works in terms of holistic movements and motions, not in terms of the functions of the individual muscles.

Whether you are a confident athlete looking to break new barriers or just determined to get into shape, our experienced personal trainers will build a bespoke program for you, and work with you so that they can deliver real results.

 
 
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Hypertrophy


Hypertrophy

Hypertrophy


Hypertrophy

Hypertrophy 

Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise such as weight lifting, and the term is often associated with weight training. 

Our Functional Integrated Training for Hypertrophy consists of four elements: 

Mechanical Load: Tension loading of muscles through exercise is a prerequisite for muscle hypertrophy. 

Chronic Stimulation: These stimuli must be applied with sufficient frequency. Recovery can take place unabated even if the muscle is loaded again in 48 hours. Acute responses to training, such as increased rates of protein accretion, return to normal in about 36 hours. 

Progressive Load: Over time, the tissue adapts and becomes resistant to the effects of mechanical load. To remain effective, the load must be steadily increased over time at a pace which exceeds the rate of adaptation. 

Strategic Deconditioning: When the load has been increased at the appropriate pace for long enough, the weights either become intolerable, or the risk of injury becomes too great. Since the load can no longer be increased, to continue hypertrophy, the adaptation to the load must be reversed. To accomplish this, after the highest weights are used, training is halted for a period to allow the muscles to "Decondition" and allow hypertrophic response to training once again. This process happens after the end of a 6-8 week "cycle" and can last from 9–14 days preceding a new "cycle".

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corrective and functional training


Corrective and
Functional Training 

corrective and functional training


Corrective and
Functional Training 

CORRECTIVE AND FUNCTIONAL TRAINING

We give you the right exercises to help correct your problems and improve your overall function.

Corrective Exercise:  Corrective exercises are a powerful tool to improve your function.  Sometimes people have a hard time doing something relatively simple like squatting, bending or reach without pain.  In many cases the body simply has a problem recruiting the right muscles in the right order to get the job done.   When used appropriately, corrective exercises assist the body in re-establishing the normal recruiting pattern and provide immediate improvement.

Functional Exercise: Exercises that help you return to specifically what you do are referred to as functional.  A functional exercise for a multidirectional athlete like a football player will be different from what is needed by a track athlete who needs straight line speed.  At n4workout we set exercises specifically for you and your own function.  Whether you be a golfer, a stay at home mum, construction worker, triathlete, whatever your function, we will create exercises specifically for you. 

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strength and conditioning


Strength and Conditioning

strength and conditioning


Strength and Conditioning

 

Strength and conditioning

... Is not weight training, olympic lifting, kettlebell, sled pulling, hill sprinting, tyre flipping or suspension training sessions – or indeed any other mode of training you can think of. These are examples of tools. And it’s also not CrossFit, they are workouts. Using strength and conditioning tools to create a ‘beasting’ session doesn’t target specific physical qualities, or provide progression, individualisation or satisfy a long term plan. Often people mistakenly perform gym workouts, believing they’re strength and conditioning training. 

You should be able to answer exactly why you’re using a particular exercise at a particular phase of your training, and this is what we can help you to do. If it has no purpose, elicits no developmental benefit for the individual , then it’s wasting time and energy. Even worse, inappropriate exercise selection can hinder performance by interfering with a skilled pattern of movement.

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injury pre rehab


Injury Pre Rehabilitation

injury pre rehab


Injury Pre Rehabilitation

INJURY PRE REHABILITATION 

  • Targeted exercises are used to help you return to pre-injury function. 
  • Personalised exercise prescription is used to improve mobility restrictions. 
  • Helps reduce susceptibility to further sport-related injuries. 
  • Preparation to avoid recurring injury episodes.
  • Helps achieve peak athletic performance.
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core stability


Core Stability

core stability


Core Stability

CORE STABILITY

Core Stability describes the ability to control the position and movement of the central portion of the body. Core stability training targets the muscles deep within the abdomen which connect to the spine, pelvis and shoulders, which assist in the maintainance of good posture and provide the foundation for all arm and leg movements. 

What are the benefits of core stability training? 

Quite simply, good core stability can help maximise performance and prevent injury. Power is derived from the trunk region of the body and a properly conditioned core helps to control that power, allowing for smoother, more efficient and better co-ordinated movement in the limbs. Moreover, well-conditioned core muscles help to reduce the risk of injury resulting from bad posture. The ability to maintain good posture while training helps to protect the spine and skeletal structure from extreme ranges of movement and from the excessive or abnormal forces acting on the body.

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nutrition


Nutrition

nutrition


Nutrition

NUTRITION AND LIFESTYLE

Eating is a primitive urge, like sleeping or going to the bathroom. When food sources are abundant, we are hard-wired to eat as much as our body needs to function, survive, and reproduce, but also — more critically — to store against the possibility of famine. Eating is also a source of comfort and pleasure. This too is hard-wired. When we sit and eat, our bodies get the message that, for the moment, it is okay to relax. We are nurturing ourselves. No hard labour or strenuous physical activity can occur at that moment. This is a powerful motivation.

What has caught us unawares is the degradation and manipulation of our food supply combined with a major decrease in our physical activity. Over-processed food, refined sugar products, preservatives, trans fats, artificial sweeteners, and food substitutes now populate the bulk of our grocery aisles. Our food is transported thousands of miles and must keep for weeks, losing much of its nutritional value in transit. Today, we drive instead of walk, use machines more often than our muscles, and eat out or are on the run more frequently. In addition, we have multi-million dollar industries bent on coercing us to buy and eat a seemingly endless supply of unhealthy food.

Instead of berating ourselves for “cheating” when we eat a food that is not in our best interests, we need to think about the totality of our lifestyle choices with our individual histories and needs (both physical and emotional) in mind.

Let’s face it – Food is good! Eating is fun! It’s no wonder we find it agonizing to deprive ourselves of this most basic and nurturing act. Instead of all the negativity, I’d like to encourage everyone to rediscover the positive nature of sharing food around the table. It all begins with that magic word- balance.

The best way to jumpstart your metabolic function is to eat well (which includes taking a daily multivitamin), and to eat regularly and often – we just ask that you watch your portion size. And you have a great portion control tool right at hand — your own hand!

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posture and flexibility


Posture and Flexibility

posture and flexibility


Posture and Flexibility

POSTURE AND FLEXIBILITY

Flexibility is needed to perform everyday activities with relative ease. To get out of bed, lift children, or sweep the floor, we need flexibility. Flexibility tends to deteriorate with age, often due to a sedentary lifestyle. Without adequate flexibility, daily activities become more difficult to perform. Over time, we create body movements and posture habits that can lead to reduced mobility of joints and compromised body positions. Staying active and stretching regularly help prevent this loss of mobility, which ensures independence as we age. Being flexible significantly reduces the chance of experiencing occasional and chronic back pain. 

It is important to include flexibility training as part of your regular fitness routines. Improved flexibility may enhance performance in aerobic training and muscular conditioning as well as in sport. There is scientific evidence that the incidence of injury decreases when people include flexibility training in their routines due to the enhanced ability to move unimpeded through a wider range of movement. The only exception to this would be when there is an excessive or unstable range of movement, which may increase the likelihood of injury. When used appropriately, flexibility training allows your to become more in tune with your body. It is a form of active relaxation that can improve both mental and physical recovery.

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body composition


Body Composition

body composition


Body Composition

BODY COMPOSITION

Your body is composed of two types of mass: body fat and fat-free mass.  

  • Body fat is fat that is located within the body. Body fat can be in muscle tissue, under the skin or around organs. Some fat is necessary for overall health. It helps protect internal organs, provides energy and regulates important body hormones. 
  • Fat-free mass includes bone, water, muscle, and tissues. Fat-free mass is also important for the body to function properly.  

Body Composition refers to the proportion of fat and fat-free mass in the body. A healthy body composition is one that includes a lower proportion of body fat and a higher proportion of fat-free mass. Body composition is one measurement that is used to assess your health and fitness level.