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Endurance State

 

Health, General Fitness & Wellbeing

Have you been advised to undertake an exercise program?

Are you aware that you should be more active but don't know where to start / what to do?

If you were guaranteed there was a magic bullet that:

  • Significantly improves overall health
  • Reduces the risk of heart disease by 40%
  • Lowers the risk of stroke by 27%
  • Reduces the incidence of high blood pressure by 50%
  • Reduces the incidence of diabetes by almost 50%
  • Can reduce mortality and the risk of recurrent breast cancer by almost 50%
  • Can lower the risk of colon cancer by over 60%
  • Can reduce the risk of developing Alzheimer’s disease by 33%
  • Can decrease depression as effectively as medications or behavioural therapy.

Would you be interested in knowing what it was? Well the fact is that Exercise at the right intensity and dosage every week is proven to convey the above benefits through Evidence Based Randomised Controlled Trials. The American College of Sports Medicine (ACSM) recently launched the “Exercise is Medicine” program to promote increased activity.

Basic recommendations for exercise in individual < 65 years per ACSM guidelines:

  • Do  moderate intense cardio 30 mins a day, 5 days a week (Should be intense enough to make you aware of your breathing  and cause you to sweat)

Or

  • Do intense vigorous aerobic activity 20 mins a day 3 days a week.
  • Complete a strength training program that works all major movement patterns for 2-3 sets of 8-12 reps twice per week.

 

Basic recommendations for exercise in individual > 65 years per ACSM guidelines:

  • Do  moderate intense cardio 30 mins a day, 5 days a week (Should be intense enough to make you aware of your breathing  and cause you to sweat)

Or

  • Do intense vigorous aerobic activity 20 mins a day 3 days a week.
  • Complete a strength training program that works all major movement patterns for 2-3 sets of 8-12 reps twice per week.
  • If you are at risk of falls complete a balance program.

There is currently a global movement towards this “Exercise is Medicine” ethos as all the research is indicating that exercised based integrated health and fitness programs are, in the vast majority of cases, the most effective way of reducing the health risks associated with inactivity, poor dietary habits, conditions such as obesity, type 2 diabetes, hypertension, elevated cholesterol, high stress, high blood pressure and many more.

Here in Sports Med Ireland we take great pride and responsibility in the results we achieve with our clients and patients. We will work with you and provide you with the support and expertise to help you reach your personal outcome goal and improve your overall health. We have extensive experience and noted success in providing services to clients from non sporting backgrounds. All our clients receive the same level of effective, science based, outcome oriented professional care.

Our Clinic uses only evidence based proven methods to help you improve your general health, fitness, wellbeing and quality of life. Our staff are a team of fully educated, fully certified and formally qualified Chartered Physiotherapists, Strength & Conditioning specialists, Exercise Physiologists, Personal Trainers and Sports Massage Therapists.

As well as effective injury diagnosis, rehabilitation and prevention, some of the conditions, illnesses and injuries we have experience and success in treating are as follows:

-         Post Operative Rehabilitation – fractures, hip replacements etc.

-         Pre Operative Prehabilitation / strengthening

-         Chronic back / knee / neck pain / sciatica

-         Disc injuries

-         Osteoarthritis

-         Sprains, strains and pulled muscles

-         Tendonitis

-         Shoulder / Ankle / Knee pain

-         Whiplash

-         Repetitive strain injuries

-         Frozen Shoulder

-         Muscular imbalances / weaknesses

-         Musculoskeletal / Postural problems

-         Weight Loss

-         Type 2 Diabetes / metabolic syndrome control

-         Hypertension / high blood pressure control

-         High Cholesterol control

-        Pre and Post Natal conditioning

Please note the above list is by no means definitive and there are many other conditions not mentioned above in which we have expertise and experience and which we can effectively treat. If you want to make a change for the better we will provide the structure for you to effectively implement a healthier lifestyle.