Share
What we’ll cover
  1. Why is changing up my exercise so important?
  2. How long does it take to adapt?
  3. What will I feel?
  4. How do I adapt my exercise program?

How to get the most out of your exercise program?

So you have started exercising already; progressing and adapting your exercise program is crucial to continue optimal improvement and benefits from any exercise program.  No matter what form of exercise you undertake or why you are exercising, progress and change your program over regular intervals.  Check out our top tips on how to get the most out of your exercise program.  Our team can assist to not only prevent injury but ensure you exercise safely and optimally so call us today on (03) 9571 6888 or book online.

exercise program

Why is changing up my exercise so important?

Whether it be rehabilitation or exercising for fitness the principals are the same.  Exercise works on the principals of loading, adaptation and progression.  It is a fine balance between doing enough to gain improvement, but not overexercising and risking injury.

Take for example a total hip replacement.  In addition to physiotherapy treatment, hydrotherapy or aquatic physiotherapy is regularly used in the early stages.  These exercises focus on safely loading lower limb muscles whilst muscles and joints are recovering post operatively.  However, as muscles heal, adapt and strengthen; exercises must be progressed from water to land based rehabilitation.  Whilst repetitions or sets can be increased in the water, the body adapts to the resistance of water and over time water based-exercises become inefficient or less challenging.

Similarly, doing a weights or gym program without changing exercises leads to plateaus in results.  Muscles strengthen and adapt to weight or resistance.  Incremental increases can be made by increasing weight or changing the number of repetitions.  Adding or changing exercises over set periods of time will not only reduce the risk of injury but ensure you continue to get stronger.

How long does it take to adapt?

Depending on how regularly you undertake exercise, time to adapt can vary from individual to individual.  Our physios recommend reviewing your exercise program every six to eight weeks.  Of course, this depends on how regularly you exercise throughout the week.  If exercising regularly, a split or varied routine is a great way to prevent injuries, gain improvement and prevent boredom.  For example, a running program may consist of several steady runs though the week interspersed with shorter and sharper interval based sessions.

What will I feel?

Following any change to an exercise program, the body will take time to adapt to new changes.  This may include a “good sore” feeling with slight muscular soreness or fatigue for 24 – 48 hours following activity.  Fatigue is a normal process following exercise and it is an important element to monitor as part of your recovery from exercise.  As your body adapts, you will notice that fatigue and soreness lessens.

How do I adapt my exercise program?

Your health professional can assist or put you in touch with suitable fitness professionals.  It can help to be mindful of your exercise goals and ensure you are going in the right direction.  Whether it be to run a marathon, prevent the likelihood of low back pain or to keep as fit and healthy as possible; be mindful of the desired end result.

Our team at Malvern East Physiotherapy are able to provide a range of exercise programs for any age or fitness level.  Call us today on 9571 6888 or book online.


Follow us
on instagram

Last week, we had the pleasure of chatting with the lovely residents at Hyson Apartments, right next to our new Caulfield South location! Our expert physio, Jason, shared some great tips on building strength and balance to help everyone stay active, independent and safe from falls. 

With the right exercises, you can feel healthier, happier, and stronger every day! From standing up with ease to walking confidently, these small steps lead to a life-changing impact. 
 
🧡🩶

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy From the clinic to the kitchen! 🍝 Our team at ME Physio traded their work attire for aprons this long weekend, cooking up some pasta magic for a work function. Team bonding with alot of delicious fun! 👨‍🍳👩‍🍳 

🩶🧡
#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Your bone mineral density is an important area to address as you age. 

In these videos Lizzie and Matt run us through some basic exercises that you can do at home to start building up the strength in your bones and muscles. 

There are multiple variations for each exercise so that you can choose the exercise that best fits your current strength / fitness level.

Here we have our variations of a push up 
1) push ups against the wall
2) push ups on knees 
3) push ups elevated on a surface (can use a bench or table)
4) push ups in plank position

🧡🩶

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Lella and our team, Peta has worked extremely hard to get back to playing soccer after an ankle injury. 
Through a thorough and guided rehabilitation program, getting stronger is getting back on the pitch and finishing off the season with a few goals 
🧡🩶

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Matthew and our team, Cailin has worked tirelessly to reduce her back pain and restore her strength.
Through a thorough and guided rehabilitation program, getting stronger is getting back on the ice and competiting at Nationals. 
🧡🩶

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy At ME Physio, we’re focused on helping you get stronger and recover so you can keep doing the things you love. 

For Rachel, healthier and stronger is getting back on the slopes in New Zealand following ACL reconstructive surgery 
🧡🩶 
#lovetoseeit #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Exciting news from our NEW site in Caulfield South! 🧡🩶

Our physiotherapists, Lizzie and Matthew, recently performed strength and balance assessments for the friendly and caring residents at Calvary Hyson Apartments. 

These assessments help us understand your balance, strength, and current fitness levels, allowing our physiotherapists to create a tailored plan to keep you healthier, happier, and stronger.

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half.

You Deserve to Feel Good.

Enter your email below to subscribe to our newsletter to stay up to date with clinic news and the latest tips and advice from our team of physiotherapists.