max capacity training

Range of Motion Physical Therapy Newsletter October 13

Interesting Apps and Couch – 5K Training Plan:Now that the summer has left us behind some of you maybe considering getting back into a regular routine of getting fit and healthy. I found this fantastic programme for those of you who don’t like or don’t have the time to visit a gym, it helps you get strong and workout without having to leave the house.

Max Capacity Training is a 16 minutes, 3 times a week, 12 week Body-weight Training programme: I originally researched this programme for a mother to give to her 13 yr old son, she wanted him to get stronger in a safe way without weights. The workout comes with an app that has a timer and you can record your progress and improvements from week to week. The app also has great explanations of how to do each of the exercises. The programme takes you through a programme of safe body weight exercises that are to be done for 50 secs x 4 exercises x 4 sets, it is guaranteed to work up a sweat while building strength, it is safe for all ages and those looking to get fit and healthy again.

Couch to 5K Training Programme: for those of you who are not put off by the dark evenings or cold weather, I have included a link to a great Couch – 5K run programme. Couch to 5K programmes have become very popular recently in helping people get back into running in a safe controlled manner, they are designed for beginners or lapsed runners looking to start running. The programme will ease you back into running over a course of 9 weeks, taking you from a walk and run programme to being able to run non stop for 5K.

If you are feeling especially brave and committed, you could start both these programmes and run them on alternative days so you are getting a good mix of cardio and strength training. If you are looking to loose weight as well it is important to have a healthy balanced diet.

The links are above in the title name, also remember these are only guides, if you have any health issues or concerns please see a health professional before starting the programmes.

Neck pain forward head posture
Neck Pain and Deep Neck Flexor Exercises:Earlier in the month I wrote a blog on my website outlining types of Neck Pain, I also included some go to exercises to help strength the neck and prevent developing chronic neck pain in the future.
Visit the blog to learn more or contact me should you wish to have an assessment and treatment for neck pain.
Neck Pain and Deep Neck Flexor Exercises