Vision Exercise Physiology

Vision Exercise Physiology Performance for Life - Exercise solutions for an improved lifestyle
Ex Phys Physio Sports Science

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.

24/11/2025

SUPER SPECIAL DEXA SCANNING DAY!!!

Saturday December 13th we are offering 20 minute DEXA scans including a quick consultation to decipher your results for a super special 20% off!!!

All funds raised go to helping athlete Evie King on her softball representative season playing for QLD at the Under 18s Women’s Nationals in Sydney AND playing for the Australian Under 18s Women’s Development Squad at the Under 23s Nationals and a series against the New Zealand Under 18s Women’s Team!

Link to book is in our bio or cut and paste from here:

https://vision-health.au2.cliniko.com/bookings?business_id=1401660934870539038&practitioner_id=1320650237613709864&appointment_type_id=1401663416958982729

21/11/2025

▪️Article of the week: The Effect of Interval Sprinting Exercise on Vascular Function and Aerobic Fitness in Post-Menopausal Women ▪️

Did you know the menopause transition can speed up declines in heart and vascular health? A new study looked at whether just 8 weeks of cycling interval sprints could make a difference for overweight post-menopausal women — and the results were really quiet significant!

Who participated?
60 post-menopausal women (ages 47-59) who were sedentary, not on hormone therapy, and free of chronic conditions.

Why it matters:
Arterial stiffness is a strong independent predictor of cardiovascular disease. Even a small drop can lower risk — and these women improved enough that, if continued, could translate to up to a 14% reduction in CVD events over time.

The takeaway:
Just 8 hours of total exercise in 8 weeks — on a bike, easy on the joints, safe for women with osteoporosis — can deliver meaningful cardiovascular benefits. For many women, this may be a more realistic and effective training option than long, moderate-intensity workouts.
Short, powerful, joint-friendly exercise that protects your heart? Interval cycling
might be a game-changer for post-menopausal health.

14/11/2025

▪️Exercise of the Week▪️

This week’s Exercise is a Bottom’s Up Floor Press. This is a great option for late stage shoulder rehab or can be used as a tool for shoulder injury prevention. This is a great stability focused drill that also builds shoulder strength and improves pressing mechanics.

14/11/2025

▪️Article of the Week: Female Athletes and the Menstrual Cycle in Team Sports ▪️

Testing Considerations for Future Research:
1. Type of test: maximal isometric strength testing at strongest position of movement (e.g., isometric mid-thigh pull using force plates), a countermovement explosive test (i.e., countermovement jump using force plates), maximal speed testing up to 30 m (i.e., 30 m linear speed test using laser timing gates), and maximal aerobic testing between 3 and 10 min (i.e., 1.2 km time trial).

2. Frequency: 2–3 times per week, with at least 48 h between tests for the minimum of one full menstrual cycle*

3. Menstrual cycle phases: ideally five menstrual cycle phases should be assessed (menstruation, follicular phase, ovulation, luteal phase, and pre-menstruation).

4. Length of data collection: One full menstrual cycle if the minimum two months of consistent menstrual cycle data has been recorded prior to testing and menstrual cycle hormones are within regular values, assessed via blood sampling. *If less than two months of consistent menstrual cycle data has been recorded or for athletes with irregular menstrual cycles, then undertake testing for a minimum of two full menstrual cycles.

5. Highly fatiguing physical performance tests may impose on other aspects of training, thus require longer time periods of collection for accurate data analysis.

08/11/2025

▪️Exercise if the Week▪️

Fitball birddog

Taking the traditional birddog to the next level!

Incorporating the fitball into this exercise adds an extra challenge for your core stability, postural strength and coordination.

▪️Keep the movement slow and steady
▪️Engage the core to stay stable
▪️Remember to breathe and focus on alignment

07/11/2025

▪️ Article of the Week: Heavy Resistance Training ▪️

Heavy resistance training at retirement age induces 4-year last beneficial effects on muscle strength

Completing heavy strength training around retirement age can lead to long-lasting improvements in muscle strength - even up to four years after stopping the program

https://pubmed.ncbi.nlm.nih.gov/38911477/

Happy 2nd Work-iversary to our Pilates Instructer, Rachel!Congratulations on two years with Vision Health! This last yea...
06/11/2025

Happy 2nd Work-iversary to our Pilates Instructer, Rachel!
Congratulations on two years with Vision Health! This last year has been a very busy one for Rachel and we are grateful for all of her efforts within the clinic! Here's to more years to come! 🥳🎉

31/10/2025

▪️Exercise of the week ▪️

Bulgarian Split Squat: Unilateral lower body strength and stability exercise primarily targeting muscles of the Quadriceps and Glutes. This exercise is a great alternative to squats as being unilateral it helps correct muscles imbalances.

Regression: Start with body weight and less reps to ensure form and technique are correct before progressing the exercise.
Progression: Increase either reps or weight to progress the difficulty of the exercise.

Variation: Isometric Bulgarian Split Squat

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