Vision Exercise Physiology

19/12/2025

▪️Article of the week ‘Effectiveness of an 18-week general strength and foam-rolling intervention on running-related injuries in recreational runners’.▪️

Ever wondered how strength training + foam rolling could impact running injuries?
A recent study explored an 18-week general strength and foam-rolling program in recreational runners and found that while the overall group didn’t show a statistically significant reduction in injuries compared to controls, runners who stuck to the program consistently had dramatically fewer injuries - up to 85% less likely to get injured and stayed injury-free for much longer!

Key takeaways:
18-week, twice-weekly strength + foam rolling training
Highly compliant runners had much lower injury risk
Encourages adding strength + recovery work to running routines

Read the full article here:
🔗 https://onlinelibrary.wiley.com/doi/10.1111/sms.14313

17/12/2025

Join us in wishing our Exercise Physiologist, Cybele, a very happy birthday! From the whole team, we hope you have an amazing day! 🥳🎂🎉

15/12/2025

Flashblack to 6 years ago. Reliving this iconic Christmas dance from our Conquer Cancer ladies. Only 9 days until Christmas. 🎄🎅🤶🎄

15/12/2025

Happy 1 year Work-iversary to our Sports Scientist, Kirsten!
This last year has been a very busy one for Kirsten and we are grateful for all of her efforts with her clients and athletes. Here's to more years to come! 🥳🎉🥳🎉

12/12/2025

▪️ Exercise of the Week ▪️

Cyclist squat

This exercise is a squat with your heels elevated on a wedge or weight plate. Elevating your heels can make it easier to reach controlled, deep range of motion. Heel elevated squats shifts your centre of mass forward to place more load on the quads. Forward knee travel strengthens the VMO, which helps with knee stability and reducing knee pain. It’s also a good option for poor ankle mobility.

08/12/2025

Happy 1 year Work-iversary to our Exercise Physiologist, Cybele!
This last year has been a very busy one for Cybele and we are grateful for all of her efforts within the clinic! Here's to more years to come! 🥳🎉🥳🎉

08/12/2025

Big news for 2026 ✨
Our Pilates teacher Rachel is adding more Wednesday afternoon sessions, including a brand new 5:30pm Mat class starting feb 4th!

Plus, more solo & duet availability!
Spots will fill fast, so secure your session early! 🧘🏻‍♀️

07/12/2025

05/12/2025

▪️Article of the Week: Stronger muscles = easier movement ▪️

Resistance exercise training similarly improves work efficiency and measured submaximal oxygen consumption during the 6-min walk test in healthy postmenopausal women and breast cancer survivors | European Journal of Applied Physiology
A 12-week strength-training program (3x/week) helped postmenopausal women — including breast cancer survivors — walk further and with less oxygen cost, meaning everyday movement felt easier and more efficient.
Both groups improved equally, showing that resistance training is a powerful tool for boosting functional capacity, reducing fatigue, and enhancing quality of life as we age.
Stronger muscles = smarter, more efficient movement

https://pubmed.ncbi.nlm.nih.gov/40954340/ #:~:text=Conclusion:%20As%20an%20exploratory%20analysis,Trial%20registration%20number:%20NCT05690295

05/12/2025

▪️Exercise of the Week ▪️

Donkey Kicks

Perfect for building glute & hamstring strength while also challenging your core, shoulders, and back. This one is versatile, accessible, and can be done anywhere.

Technique: Start on all fours. If adding weight, place a light dumbbell in the crease of your knee. With your knee bent at 90°, press your foot toward the ceiling until your thigh is parallel to the floor. Lower with control.
Pulses: At the top of the movement pulse up and down for 10x.
Progression: Add a dumbbell or try a quadruped hold for more quad + core work.
Regression: If floor work isn’t for you, try a standing version using a wall for balance.

28/11/2025

▪️Exercise of the week ▪️

This weeks Exercise of the week is Downstretch on the Reformer. Working torso stabilisation and shoulder stability, the intention is to maintain thoracic extension and hip extension while keeping the abdominals active to support the lumbar spine.

Torso stabilisation is often performed in either a neutral or flexed spine, so the position of extension assists with increasing abdominal strength in a lengthened position, while strengthening the spinal extensors.

The addition of shoulder flexion assesses shoulder girdle strength through an increased range of movement, looking at the movement patterning of the scapula.

28/11/2025

▪️Article of the week: Reduced exercise high-intensity interval training (REHIT) is more effective at improving cardiorespiratory fitness and cardiometabolic health than traditional moderate-intensity continuous training. ▪️

This study demonstrated that a 10mins bike session of REHIT (composed of 3min warm up, 20s sprint, 3min recovery (slow pedal), 20s sprint and a 3min cool down), can improve cardiorespiratory fitness, glycemic control, and systolic blood pressure more than moderate intensity continuous training. This is a great alternative for those that are time poor and want to improve their fitness and cardiometabolic health. The study started with 2 sessions per week and gradually increased to 4 sessions per week, with no increase in session time. In order to see meaningful improvements, this protocol needs to be completed for a minimum of 8weeks.

If your interested in knowing more about this, or if it is right by you, chat with one of our exercise physiologists.