Training Methods

We've learnt a lot about how the human body works, and how to build on an exercise program to live a genuinely healthy life. On this page, we'll share advice on methods we are asked about most often.

Functional Patterns

Emma, owner and head trainer at Myofunction Studio, is a certified Human Foundations Level 1 practitioner in the FP training system.

These methods are dedicated to showing clients how to:

  • Move efficiently

  • Drop body fat and build muscle 

  • Improve energy

  • Improve libido

  • Prevent disease

  • Minimise physical pain

  • Maintain an exercise regiment

  • Manage stress at a foundational level

Check out these great results from FP trainers around the world:

Kettlebell Training

Why train with kettlebells?

Weight loss: Peripheral Heart Training (PHA) creates uninterrupted blood flow throughout the body without a rest between sets. This allows you to do a lot more work in a shorter period of time than normal.

Increased strength of the posterior chain: Kettlebell training has a major emphasis on the muscles of the posterior chain. The posterior chain of muscles includes hamstrings, glutes, erector spinae and trapezius.

People often neglect the posterior chain of muscles while training, which leads to muscular imbalances and ultimately dysfunction in the body. Kettlebell lifting ensures these muscles are trained effectively.

Kettlebell training teaches the body how to create and absorb force from the hips. For many of the ballistic or dynamic kettlebell lifts you are required to produce force from the hips on the upward or pull phase of the lift, then absorb that force through the hips on the down or push phase.

This ability to produce and absorb force through the hips is lacking in most people's training. Without this ability, loads will be redirected to other parts of our body, mainly the lower back, which in turn leads to pain and dysfunction.

Tension regulation: Effective kettlebell lifting requires the body to produce and reduce tension (force) while performing lifts. Inability to do so will have a negative effect on training variables such as strength and endurance. This is one reason why kettlebell training is unparalleled for increasing athletic and functional performance.

Both in sport and in everyday life, people need to be able to accelerate (apply force), decelerate (reduce force) and change direction (re‐direct force) quickly and repeatedly. Kettlebell training applies these principles with most exercises.

Increased motor control and co­ordination: With the displaced centre of mass of the kettlebell making it “alive” in your hands and the explosive nature of many kettlebell lifts, you will see an increase in your coordination and motor control.

Variety and versatility: As long as exercises are done correctly and safely there is an unlimited number of exercises to choose from for each workout. You're only limited by your imagination. Because you can train your entire body with just one kettlebell, it is basically a gym you can take anywhere with you.

To find out more about how kettlebell training can help you reach your goals, call us on 9387 0800.

Fascial release

Flexibility is the ability to achieve an extended range of motion. There are several things that can limit a person’s flexibility. The two most important are fascia tension and joint mobility.

Fascia tension

Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscles. Due to factors like overuse and injury, this tissue can become restricted, leading to a reduced range of movement in the body.

This tension and restriction can be released in a number of ways, including the use of a foam roller.

To use a foam roller:

  • Position the roller under the area you want to release.

  • Move slowly from the furthest point of your extremity towards the centre of your body.

  • Never roll over a joint.

  • If you find a particularly painful area, hold that position until the area softens – for at least 20 seconds.

  • Roll over each area a few times.

Joint mobility

Joint mobility refers to relative ranges of motion that can be performed at the joint. Joint mobility training is extremely important for maintaining flexibility. As we age, cartilage in our joints degrades, and so does our ability to move our joints through a full range. Also, when we injure a joint we get a build up of scar tissue, which further inhibits our range of movement.

Joint mobility drills are simple to perform and can be done by anyone. They essentially consist of performing a rotating movement around a joint in the body. We recommend a 10-15 minute warm-up and a 10-15 minute cooldown to help speed up recovery. Performing joint mobility drills daily will increase your flexibility and energy levels, and speed up recovery from exercise.

To find out more about increasing flexibility, call us on 9387 0800.

Postural correction

Posture is the way we hold our body upright against gravity while standing, sitting or lying down.  It is indicative of many of the choices we make including occupation, the sport we play, the hobbies we have, and so on.

As we age, some of these things (such as slouching at a desk 9 hours a day or cycling 250km a week) may create muscular imbalances.  These can lead to joint degeneration and pain, spinal dysfunction, headaches and more.

There are five types of postural alignment that deviate from ideal alignment:

  • Kyphosis: excessive outward curvature of the upper spine

  • Lordosis: excessive inward curvature of the lower spine

  • Flat Back: loss of curvature of the lower spine

  • Scoliosis: sideways curvature of the spine

  • Sway Back: a combination of flat back and kyphosis

The good news is that you can improve your posture by making a few lifestyle adjustments, and with the help of a thorough strengthening and stretching program.

To find out more about improving your posture, call us on (03) 9387 0800.

Stress reduction

We all encounter stress in our lives, and it can come from any number of sources, including work deadlines, family commitments, and relationships. One of the best ways to reduce stress levels is frequent exercise.

Apart from improving your health, regular exercise will:

  • Improve your sleep patterns

  • Improve blood flow to your brain

  • Improve your sense of wellbeing by releasing endorphins into your bloodstream

  • Reduce tension in your muscles

  • Increase your self-esteem

There is also strong evidence to show that people who exercise regularly are more adept at handling the long‐term effects of stress without suffering burnout.

To find out more about reducing your stress levels, call us on (03) 9387 0800.

See our Injury rehabilitation and Weight loss pages for specific advice in these areas.

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