Did you know that the sport of boxing has been around as an Olympic sport since as far back as 688 BC (ancient Greece)? Today, boxing and kickboxing are used both professionally and amateurly amongst Adults, teens and even children who train and use boxing/kickboxing as a means of self-defense/keeping fit and even competitively. When it comes to kids and the disciplines of such sports, it is important to remember its not about putting a pair of gloves on and just launching punches at the opponent. Both boxing and kickboxing come with rules, of course some of the contact is lessened for kids and come with more of an understanding and respect for the sport.. some of the many benefits of boxing/kickboxing for kids include:
1. Respect: One of the most important disciplines in boxing/kickboxing is respect. Instructors will also often teach kids the importance of respect to all people in all areas of life be it parents, teachers, friends and even themselves- the limit is not just to the sport.
2. Discipline: Coming to sessions introduces routine for the kids, they learn what can and cant be done during a session, what behaviour is and is not acceptable- which will also be reflected in their behaviour outside the session as the discipline becomes second nature to them.
3. Social skills: Social skills are imperative to establish in your child and can determine how they react to social situations and people in years to come, especially when in a boxing/kickboxing class environment where they will be taught the concept of sharing, friendship as well as healthy conflict resolution.
4. Self-confidence: exercise in general has the ''feel good'' factor to it. It increases serotonin and endorphins in the brain and body and makes the body look and feel physically stronger, this can cement a child's self esteem and confidence in themselves seeing how their discipline and practice has changed the way that they feel physically and mentally and will in turn without doubt build a sense of security in themselves.
5. Coordination/motor skills: as your child becomes more and more engaged in the practice of boxing/kickboxing you will soon see them become more coordinated, less prone to injuries and gain a better awareness of their body and how they use it.
6. Physical health/fitness: It is essential for a child to understand the importance of health and fitness, the healthier a child is from early on, the more likely they are to stay fit in the future.
7. Memorization & retention: due to the nature of boxing/kickboxing's repetitive movements, memory & retention drills, a child will be left with improved memorization skills which can even be handy in life and academics.
8. Listening/focus: at a young age, focus can at times be limited; boxing/kickboxing can increase your child's ability to focus and improve their listening/reaction skills tremendously.
9. Self-defence: last but not least, your child will be equipped with skills for life of how to use their self-defence skills if need be in the unlikely event of an attack. this can give both you and your child the security that they will at least be in the basic know-how of what to do given such a scenario.
So if you are one of those parents who understandably tend to worry about the ill effects of combat/contact sports on your child, rest assured that contact is often limited at their age and they instead will reap the benefits of such a internationally well respected and highly beneficial discipline :)
** If youre interested in booking boxing/kickboxing sessions for your child or yourself or even together with Totalprecon- give us a call on +971525246758 or drop us an email at firstname.lastname@example.org
#boxing #kickboxing #kidssports #totalprecon #athletickids #kidsactivities #totalprecon #boxingdubai #dubaiboxing #dubaimums #dubaiexpats
Lumbago- also known as lower back pain is one of the most common complaints I receive from clients who are interested in training but are fearful as they feel that their back has kept them from their goals. Often, a back injury or irritation can take some time to rehab back to health and in some cases require more aggressive intervention- however that does not mean you should avoid keeping fit and active; in contrary, remaining stagnant is probably the best way to accelerate weakness and degeneration to and injury or wear and tear in the Lower back. But first lets talk anatomy- our lower backs are comprised of a complex network of spinal muscles, nerves, bones, discs and tendons- ANY of which could be causing you your pain; in the majority of cases the culprits tend to be one or more of the following:
* A degenerative disc from wear and tear (degenerative disc disease), or even a bulging disc due to improper lifting or a sudden trauma to the back for example (Herniated Disc).
* Irritation of large root nerves that lead to the legs (Sciatica) - often this type of pain is felt more intensely in the buttock/leg region more than the actual lower back itself. Other times pain can be simply from irritation of the smaller nerves in the lower back.
* Strained supporting muscles of the back caused by repetitive improper lifting or even poor posture (erector spinae)
* Damage to joints, ligaments or bones (Stenosis, Osteoporosis, Arthritis)
Symptoms of lower back pains can as a result vary depending on the cause- for example pain from a muscle strain can be excruciating and temporarily debilitating, while pain from a degenerative disc can be mild and intermittent- it is hard to tell either way however as symptoms vary individually to each person; the best way to receive a proper diagnosis is to see a physiotherapist, Orthopedist or Neurologist who will likely refer you for an X-ray and/or MRI to get a better look and understanding of what is happening.
In the majority of cases, lower back pain cases often improve within 6 weeks without the need for surgery, in most of those cases rehabilitation and lower back exercises as well as general and core exercises are included, although depending on severity and the patients pain levels sometimes more aggressive intervention is required such as medication, epidural, steroid treatments and lastly surgery (both invasive & minimally invasive, although this is quite rare and is only done when all other alternatives have been exhausted).
While the science jargon may sound daunting; it is important to understand that lower back pain is NOT a prison sentence to your activity and exercise regime; if you are currently in the acute stage of an injury it is of course advisable to take it easy at first but once you get the green light it is imperative to your prognosis to begin with a physio/rehab programme with a professional in order to irradicate the flaw in biomechanics/form/weakness etc that lead to your injury to begin with- you WILL get stronger and life with LBP WILL get BETTER.
*Totalprecon offer a comprehensive package which uniquely merges physiotherapy with bespoke personal training with one of our experienced Biomechanics trainers- if you feel you may have an issue with Lower Back Pain and would like to get back to your usual self but require some guidance, give us a call on +971507284774 or drop us an email at email@example.com we would love to help :)
- Totalprecon ''Where Physio Meets Fitness''
#LinasDailyDose #BiomechanicsEdition #ExercisePrescription #LowerBackPain #lumbar #lumbago #DegenerativeDiscDisease #HerniatedDisc #ErectorSpinae #RootNerves #sciatica #Stenosis #arthritis #osteoporosis #spine #neurology #core #physiotherapy #personaltraining #Dubai #health #exercise #rehab #totalprecon #wherephysiomeetsfitness
So you recently got those wonderful two lines you may have been waiting to see on your pregnancy test- congratulations! You're about to be a mommy! Maybe again; or maybe for the first time but either way your body is about to go through A LOT of changes- the dreaded sickly first trimester, the fatigue, your body changing and stretching in ways you never anticipated; all in preparation for your little bundle of joy- youre becoming his/her little home for the next 9 months- what a sweet and beautiful, and unfortunately, sometimes uncomfortable thing that is. It's easy to feel like putting your feet up for the next 9 months as your body begins to demand things from you that you feel you simply can not give! But it is crucial now more than ever to keep active both for your health as well as your little bubba to be. Some of the many benefits of exercising during pregnancy include:
1. Gives you more energy- ( hormones and endorphins coursing through your veins can give you that extra boost to go grab that lunch with the husband instead of sleeping through the afternoon- again.
2. Reduces back pain - (keeping active with pelvic tilts, core exercises and prenatal yoga can help keep the lumbar strong and less likely to cause you issues as your baby gets heavier and puts stress on your back)
3. Lowers your risk of gestational diabetes - (exercise can delay or prevent the development of type 2 diabetes while pregnant by up to 27%)
4. Can make labor & delivery easier- (a strong core and good stamina can help you push harder and be able to push for longer- basically)
5. Can help with the mood swings- (we all know what those hormones can do- laughing one minute- crying over a kids cartoon the next (or something of that nature)- exercise can help boost the feel good hormones that are very needed during this time.)
6. Can help with leg swelling- (Exercise improves your blood flow which in turn can help limit swelling and oedema in the legs caused by water retention and pressure on the veins from the growing uterus. )
7. Controls weight gain- (keeping active burns the unwanted calories (although extra calorie consumption is needed while pregnant so don't go too crazy with the cardio machines- just enough to maintain that healthy balance.)
8. Better sleep- (its proven that pregnant women who work out fall asleep faster and have better quality sleep- insomnia is common during pregnancy and can actually lead to prenatal depression if severe enough so this one is an important one.)
9. Your body will bounce back easier post-delivery- (used and trained muscles are much easier to recruit again vs. untrained and unused muscles with less of an occurrence of diastasis recti you can be back to the old you in no time if not even better!)
Beneficial exercises while pregnant are such as prenatal yoga and pilates, swimming, weight training, core training and walking. Always listen to your body and while exercising is extremely beneficial there will be some days that you simply need to rest; listen to that and relax if need be. Be cautious of laying flat on your back in a supine position as that can put pressure on the vena cava which supplies you and your baby with blood flow. If you are high-risk you should be cautious of exercising until your get a green light from your OBGYN - some high risk complications such as bleeding, spotting, low placenta, recurrent miscarriage, weak cervix exercise could actually be harmful during pregnancy.
wishing you all a happy and healthy pregnancy- this is a beautiful time in your life - Enjoy! :)
#pregnancy #exercise #prenatal #prenatalexercise #prenandpostnatal #prenatalyoga #mothers #mumtobe #mumsanddads #parenting #labor #delivery #firsttrimester #secondtrimester #thirdtrimester #personaltraining #Dubai #totalprecon
Yay! The time has finally come that you get to hold your little bundle of joy after nine long months. You may now be getting back in to the swing of things like having your body back to yourself and no longer sharing it with your little cutie- but it also will look a lot different that it used to- don't let this totally beautiful, natural process get you down. You can bounce back in no time; just be patient, consistent, and remember not to be too hard on yourself. It took 9 months to grow your baby, and so it would only make sense that it might take that long to tighten up again. Today we are addressing the midsection/core/tummy area. What is important to know is that this area has been through a lot of changes during your pregnancy. For example; the Rectus Abdominis separates along the linea alba (middle line between the abs) during pregnancy in order to make space for the be baby to grow- this process is called Diastasis and this can leave the muscles lax and overstretched post partum which may contribute to the look of a 'pouch' in the lower abdominal region. A lot of moms will dive straight into the crunches, but did you know that they are mostly ineffective? No matter how many you tire yourself out by doing- they wont lead to a flatter tummy as they only work the outer abdominal muscles, the key is to work the transverse abdominals (the deepest ones) by working from the 'inside out' - once you have received the green light from you doctor to start exercising again why not give some of these exercises a go:
If you feel unsure on how to perform any of those exercises or if you feel you need some help getting into a exercise programme- get in touch to book in with one of our personal trainers on +971507284774 or email us on firstname.lastname@example.org
#LinasDailyDose #LinasDailyDoseExercisePrescription #pregnancy #postpregnancy #postpartum #postpregnancy #thirdtrimester #diastasis #abdominals #core #coreexercise #corestrength #mums #moms #newmums #newmoms #totalprecon #postnatal
Are you aware of the importance of wearing a sports bra during activity? Wearing a sports bra is crucial to avoid damage to breast tissue whilst exercising. A conventional everyday bra does not cater to the physical needs that your body requires during movement or even the amount of sweat that exercise creates, the fabric is not very flexible nor is it very breathable- furthermore wearing an incorrect bra can actually cause your breasts to sag- and studies have shown that up to 25% of women actually cut their workout short simply due to breast discomfort caused by not wearing an appropriate sports bra!* It is also important to find the right sports bra just for you. If you have larger breasts; opt for a thicker strap for better support- if you're on the smaller side- opt for a snug yet comfortable fit- that being said no sports bra should ever feel too tight to the point where its hard to breathe- they should feel supportive but comfortable :)
#linasdailydose #linasdailydoseexerciseedition #womenshealth #sportsbra #womensfitness #breasthealth #awareness #sports #fitness #movement
Blood Pressure is the force that is exerted on the walls of blood vessels when transmitted from the heart. Our blood can not actually move without pressure; that being said- too high blood pressure or too low blood pressure can be life threatening if long-term and left untreated. "Hypertension"(High blood pressure) can be caused by stress, medication, kidney disease, narrowing/hardening of arteries,smoking, alcohol, diet & hereditary factors. Effects associated with Hypertension include: angina (chest pain), heart attack, strokes and kidney problems. "Hypotension" (low blood pressure) on the other hand is caused by under active adrenal glands, hereditary factors and shock can also cause short term hypotension. Effects include: Dizziness, fainting, blurred vision, feeling sick & palpitations. Treatment of hypertension is crucial it is not a condition to be ignored. Treatments vary from ACE inhibitors, blockers, diuretics, as well as low salt diet, weight control & exercise. Hypotension treatments include certain medications and at times increasing salt in diet and staying hydrated. Get in touch with your nearest pharmacy or physician to get a quick and easy BP check done. #LinasDailyDose #LinasDailyDoseExercisePrescription #bloodpressure #highbloodpressure #hypertension #stress #sodium #hypotension #dizzy #fainting #heartattack #prevention #weightloss #exercise #health #dubaihealth #healthindubai
Did you know that some affected areas that suffer due to poor biomechanics include the back, hip & knees? It is not uncommon to suffer pain in those areas first when your mechanics are even slightly out of sync. Back pain can present itself & be accompanied with instability in the lower back. Poor biomechanics and lumbar weakness can then lead to conditions like Sciatica, facet joint issues and disc herniation. Unfortunately, once one area is out of key, it is likely to affect other areas in time. There is a link between weakness in the lower back and hip pain, and in the case of women there is an increased incidence between patellar knee pain and higher risk of ACL injuries (due to the Q-angle *wider hips in women*) Some hip biomechanic dysfunctions include: abnormal joint movement due to muscular imbalances, this results in uneven loading of the hip joint when in motion. This can lead to bursitis of the hip, hip impingement, ITB ittiation (Iliotubial Band Syndrome) and so on. This can then go on to affect the knees due to compensation and unnatural movement- increasing the risk of injury and damage to cartilage. Get the pattern? Everything in our body is intertwined, make sure everything is well oiled and working to prevent this course of events from happening. Book in with one of our highly experienced physiotherapists for a head to toe biomechanics check today. #biomechanics #LinasDailyDose #LinasDailyDoseBiomechanicsEdition #health #hips #spine#knees #mechanics #gait #physiotherapy #dubaiphysiotherapy #personaltraining
THE DEADLIFT. The deadlift is perhaps my favorite weight exercise. Deadlifts are a whole body exercise- literally everything is working, this makes it highly effective at fat burning due to the high calories burned/energy required to execute the movement. Deadlifts are also one of the 3 main power-lifting exercises, the other two being the squat & bench press. Instructions: With a loaded barbell, brace your core and with a neutral spine (don't curve lower back) lift the barbell off the floor till about knee level. Thrust hips forward to end concentric phase. Then to execute eccentric phase (lowering)- keep core braced and lower barbell back to the ground. There are different variations of the deadlift used to work different areas, for example 'Romanian' or 'stiff-legged' deadlifts require less flexion of the knees, putting more focus on the hamstrings & posterior chain. Muscles involved: (almost everything)- the deadlift uses a large number of individual muscles including stabilizers but on a general basis: Erector spinae (lower back), Quadriceps, abdominal muscles, upper back, adductors, glutes & hamstrings.
#Erectorspinae #lowerback #Quadriceps #abdominalmuscles #upperback
#adductors #glutes&hamstrings #deadlift #Flexion #posteriorchain #romanian #stifflegged #squat #benchpress #power #lifting #movement #carlories #energy #LinasDailyDose #LinasDailyDoseBioMechanicsEdition #LinasDailyDoseExercisePrescriptionEdition
We live in a generation where our kids are glued to some sort of electronic device at any chance they get. Movement for some has turned into a chore. Lets face it, they're not as active as the older generation used to be; when entertainment included running around with friends, playing ball etc instead of making an imprint on the sofa with the ipad in hand. Exercise & activity in children is ESSENTIAL. For the sake of your child's health & future - Please let us not forget this! Below is a list of just some of the positives your child can benefit from by staying active:
* Increased bone density & muscle mass
* Development of interpersonal skills (team sports)
* Improved sleep
* Improved school & academic development
* Increased self esteem & promotion of healthy body image
* Boosts immunity & improves overall health
So get your little ones active, get in touch with their school/nearest sports provider - find out what team sports are available or even one to one coaching sessions such as tennis! Discuss with your child what their activity interests are, what excites them/intimidates them and get them to try different things, they may even find a long lasting passion for one of them.
#Kids #sports #growth #health #bones #muscle #musclemass #development #motorsensory #function #activity #sleep #immunityboast #skills #teamsports #focus #discipline #socialdevelopment #academicdevelopment #mind #healthybodyimage #selfesteem #LinasDailyDose #LinasDailyDoseExercisePrescriptionEdition
SHIN SPLINTS. Also known as Medial Tibial Stress Syndrome (MTSS) are characterized by pain along the inner part of the shinbone. Causes for this pain is repeated trauma to the tissue surrounding the tibia. Pain is due to the disruption of Sharpey's fibres that connect the medial Soleus fascia through the periosteum of the tibia where it inserts into the bone. Treatment includes: Rest, ice and gradual return to activity. (This is where running on softer surfaces majorly comes into play.) Train safe! #knowlegde #running #shins #pain #shinsplints #mtss #sharpeyfibres #periosteum #soleus #physiotherapy#treatment #runners #distancerunning #technique. #gait #footwear #surface
Hi guys! This one has had mixed reviews from many, but its all about finding what works for you but within safe reason. As a general rule of thumb, running on too hard a surface can increase the impact & shock to the body including the spine, knees as well as lower legs (ankles etc.) This includes surfaces such as asphalt, concrete & even lower shock absorbing treadmills. I would always recommend opting to run on grass, a track, dirt, sand or even a safe trail for the more adventurous who can enjoy a more scenic run. However, while running on a softer surface can be kinder to your spine & knees and is more challenging/fat burning (sand); some softer surfaces can still pose their risks- watch out for unbalanced ground when running on grass especially if your ankles are not the most stable, take care of slippery trails and dirt roads and if your Achilles' tendon is a problematic one perhaps opt out of sand runs as they can give calves & Achilles tendons a run for their money! Mix and match and always try to cross train when it comes to running, that way you are not hammering your body in the same way everyday, which can leave you open to the risk of injury, plus changing it up keeps it fun! #loverunning #cardio #weightloss #mtss #shinsplints #runningsurface #pain #achillestendon #calves #injury #accuteinjury #Cronicinjury #longdistance #spine #protection #knees #ankles #lowerback #LinasDailyDose #LinasDailyDoseBioMechanicsEdition
So we saw what an ACL tear can do and how serious the implications of an injury like that can be. So what's the best thing to do? Avoid it! How? Prevent it! Ways of doing this is by strengthening the muscles that surround your knee which helps stabilise the knee. Certain closed chain exercises such as squats, lunges can be helpful as well as implementing Plyometric and agility exercises into your training programme. Women tend to be at a higher risk of an ACL injury than men (almost 3 times more) this may be due to hormones & other reasons such as lower limb biomechanics such as the Q angle (measurement of the angle between the quadriceps muscles and the patella tendon.) #totalprecon #knees #acltear #anterior #cruciate #ligament#kneestability #physio #osteopath #dubaiphysio #dubaihealth #dubaifitness#fitnessdubai #personaltraining #personaltrainingdubai#dubaipersonaltraining #strength #conditioning #preconditioning#sportsinjury #LinasDailyDose #LinasDailyDoseExerciseEdition
They literally work your entire body, they burn a ton of calories, boost your endurance, improve strength & best part is you can do them anywhere! To try follow these 4 simple steps below: 1. Begin in a standing position.
Drop into a squat position with your hands on the ground.
2. Kick your feet back, while keeping your arms extended, then do a push up. (skip the push-up if you're a beginner)
3. Immediately return your feet to the squat position.
4. Jump up from the squat position. If you're a beginner, unconditioned or maybe a little unsure on how to perform some of these exercises- why don't you book a package with one of personal trainers for the help & guidance that you need- give us a call on +971507284774 alternatively you can drop us an email at email@example.com #burpees #dubai#personaltrainingdubai #dubaigyms #dubaipersonaltraining #exercisedubai#dubairehab #dubaihealth #dubaimums #dubailife #dubaifitness#fitnessdubai #LinaDailyDoseExercisePerscription #LinaDailyDose
One of the most positive benefits of weight/res training is the increase of bone density which can prevent conditions like Osteoporosis and even slow/halt it if you're already suffering from this. weight/res training can also add muscle mass to the body (decreasing sarcopenia) which can increase your metabolism and hence burn more fat. All weight/resistance/strength training also increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. That being said; technique is crucial when it comes to weight training and to prevent an injury if starting off as a beginner it is best to enlist in the help of an experienced personal trainer. Get in touch to book a session with one of our personal trainers to help guide you through those beneficial exercises on +971507284774 or drop us an email at firstname.lastname@example.org #fitnessdubai#dubaifitness #dubailife #dubaimums #dubaihealth #strengthtraining#weightlifting #dubaipt #dubaigyms #dubailife #dubaimums #dubaifitness#personaltrainingdubai #dubaipersonaltraining #gymsdubai #bonedensity#osteoporosis #osteoporosisdubai #osteoporosisprevention #healthiswealth#healthdubai #healthy #physiodubai #physiotherapydubai #LinasDailyDoseExercisePrescription #LinasDailyDose
Yoga - an ancient Indian physical, mental & spiritual discipline. Brought to the west in the 20th century
Studies have shown this practice may help with anxiety/depression through meditation and can even aid in injury prevention and recovery. A great addition to any exercise programme.#yoga #health #injuryprevention #yogadubai #totalprecon #dubaiphysio#rehabindubai #personaltrainingsxb #dubaipersonaltrainer #dubaifitness#dubaigym #dubaihealth #womenshealth #menshealth #meditation#meditationdubai #LinasDailyDoseExercisePrescriptionEdition #LinasDailyDose