Good Exercises For People With 'Bad Knees'

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First, realise how often “bad knees” are indicative of a problem elsewhere. Picture a factory with three employees who need to perform different tasks in order for the factory to run efficiently. If two of the employees neglect their job duties, the remaining employee has to perform tasks that aren’t in the original job description. This means the factory would not run as efficiently as possible and, eventually, the overworked employee would complain to management. If only the other two employees would buckle down, the problem would be solved. 

In the factory of the human musculoskeletal system, the employees can be considered the hip, knee and ankle. In the case of bad knees, the hips and ankles may lack strength and mobility. The muscles in the feet and core may also not be functioning properly. If any element in that chain is off, your knees may suffer. So do these two exercises to put everybody to work.

Single-Leg Romanian Deadlift

Stand on your left foot with the left knee slightly bent. Keeping your hips level, bend forward as far as you can while maintaining a straight line from head to your heel. Do as many repetitions as possible without letting your knee cave inward, then switch sides. Do two to three sets.

Heel-Unsupported Mini-Squats

Stand on the edge of a step, your weight in the ball of one foot. Let your heel sink down and pause for a second straight-legged. Then, keeping your heel down and making sure your knee doesn’t cave inward, do a mini squat by bending your knee and pushing your hips back. Repeat on the other side for 12 to 20 reps for two to three sets.

Scott Lynn, PhD, associate professor of kinesiology at California State University.

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Increase Your Workout with Power Plate

Ever wondered what the Power Plate does and why it is so beneficial in your exercise regime? Keep reading...

Increased Circulation - Keep the System Running

The vibrations produced by the Power Plate machine stimulate the muscle-pump effect, causing an immediate increase in blood flow. This can improve the body’s ability to transport oxygen and nutrients around the body, as well as dispersing waste products such as lactic acid more efficiently.

Relax and De-Stress - Rejuvenate Your Body

More than just exercise equipment, the Power Plate machine offers the capacity for while body massage and relaxation. It passively works all the muscle groups in the body, increasing circulation instantly and aiding in the relief of pain for exhanced relaxation.

Stronger Bones - Build Bone Mineral Density with Power Plate

The technology behind the Power Plate machine first helped Russian cosmonauts fight the effects of zero gravity – which can affect bone density and muscle strength. Today, independent studies show the Power Plate machine’s potential to increase bone mineral density and improve muscle strength for the rest of the population.

Fast Forward - Achieve your Ultimate Body

Using the Power Plate machine helps stimulate an immediate increase in circulation, oxygenating the blood and improving the removal of toxins from the body. This can help to reduce the appearance of cellulite for a smoother, sleeker silhouette.

To utilise the Power Plate at Dolphins Health Precinct, please enquire at reception and start your advanced exercise program today!

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Healthy Tom Yum Goong

Serves: 4

Time to make: 30 minutes

No dairy, low fat, low KJ, high protein

Ingredients

• 1 1/2 tablespoons tom yum paste
• 4 cups reduced-salt fish stock
• 1 stalk lemongrass, trimmed, bruised
• 2 fresh lime leaves
• 400g fresh rice noodles
• 24 (about 500g) peeled green king prawns
• 300g assorted mushrooms, sliced (eg. shitake, oyster)
• 150g sugar snap peas
• 1 small carrot, peeled, cut into matchsticks
• 1 tablespoon lime juice
• 2/3 cup fresh coriander leaves

Instructions

Step 1

Place paste into a large saucepan over medium-high heat. Cook for 30 seconds, or until fragrant. Add stock, 2 cups water, lemongrass and lime leaves. Bring to the boil. Reduce heat to medium and simmer for 8–10 minutes, adding rice noodles in the last 2 minutes of cooking.

Step 2

Add prawns, mushrooms, peas and carrot. Cook for 2–3 minutes, until prawns are cooked. Remove from heat and discard lemongrass. Add lime juice and top with coriander to serve.

Variations

• If you can’t find tom yum paste, use red curry paste instead.
• To help reduce the sodium, replace the prawns with shredded, cooked chicken and use chicken stock in place of fish stock.

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Learn To Swim Enrolments Open to All

Dolphins Health Precinct Learn to Swim enrolments are now open to all. Book fast to avoid disappointment. 

"Dolphins" with the help of our friend, "Splash" will give your child the ultimate in fun-based learning. Our teachers make every lesson an adventure where children will be transported by new innovative teaching techniques that ensure they will both enjoy their time and learn at a faster rate. Our facilities have been specifically designed with your child in mind and cater to their every need, making every lesson an enjoyable experience.

Enrolment is now open for everyone! Don’t wait till summer to get your kids swimming!

Term 3 starts 9th July through to 22nd September. 11 week term - $159.50

To enquire or enrol, please contact Dolphins Health Precinct reception on 07 3880 3729.

Progress Photos - DISCO Week!

Day three into the DISCO Week bonanza at DHP and we have seen some AMAZING costumes! Thanks to all of you who got involved. If you haven't, you have until Sunday to come dressed as DISCO Fever!

How Much Cardio?

Cardio is essential for weight loss because of its capacity to burn calories. However, to lose weight, you must be burning more calories than you are consuming. Just because you are doing cardio training does not mean you have free range in the kitchen. Cardio mixed with a balanced diet will help you lose weight fast.

The Numbers

To lose weight, you must be burning calories, and cardio will give you the best chance to make that happen. To lose half a kilogram a week, you must burn 3,500 calories, or 500 calories a day, according to the Shape Fit website. Completing high intensity cardio will help you get to your goal. Often, the cardio machine will have a function that tells you how many calories you've burned.

Recommended Cardio Amount

The website Exercise Goals recommends doing cardio for 30 to 45 minutes three days a week. However, to maximize your calorie expenditure, aim for four or five days a week for 60 to 90 minutes. Cardio can be performed anaerobically and aerobically, both leading to a caloric burn.

Anaerobic

Anaerobic cardio is similar to interval training. Anaerobic exercises cannot be sustained for a long period of time, such as a sprint. A full-out sprint may last 30 seconds at its maximum. These kinds of workouts burn major calories and jump-start your metabolism. Try doing an anaerobic workout for 20 minutes. Start with a moderate jog, then complete 10 30-second sprints, resting for one minute in between sprints, followed by a five-minute cool down jog.

Aerobic

Completing aerobic cardio is not quite as intense as anaerobic exercise, but still burns calories. Aerobic exercise is cardio that can be maintained for a long duration, such as 30 to 60 minutes. Running, power-walking, swimming and biking are all great aerobic exercises that will help you burn calories.

Find What You Like

It is beneficial to your weight loss success that you do cardio, so find what you like. Pick a cardio activity that you don't dread doing--that way, you are motivated to fit it into your daily routine. Try taking a group fitness class, going for a run on the treadmill or just hitting the elliptical to stay motivated to reach your goals.

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DISCO WEEK!

DISCO WEEK has officially hit DHP!

Wear your favourite disco outfit and join in the fun.

All classes for this week will be in disco fever mode!