Optimise your workout and reach your fitness goals!

Spring is just around the corner and even though it’s still cold in the mornings, warmer weather is not too far away. Some of us may gradually regaining motivation to start working out again, to get fitter and preparing for that summer body.
But have you ever set fitness goals, tried working out in the past, and you’re not getting the results that you desire?

• Maybe you’re not losing that adipose tissue (fat) at as much or as fast as you’d like?
• Maybe as soon as you start going harder, something starts to hurt, and this happens over and over again?
• Maybe you want to hit that 6km mark, but you’d get a cramp every time, even though you’ve been stretching those calves/hamstrings religiously?

Let’s talk about a few things that may be overlooked when you’re trying to get back into fitness. Although exercises in itself is good for you in so many ways; what if your body is not actually wanting it?

• Previous injury and Structural misalignment – This can cause poor biomechanical patterns if it is not addressed properly. You may not be in pain anymore, but suboptimal movement pattern and your range may be limited which can affect your progress1,2
• Nutrition
  • Protein and Carbohydrates3. Protein is necessary for muscle recovery and growth. While Carbohydrates provide energy during exercise, often this can be a downfall for many by having too much of it. Perhaps some imbalance of the input VS output is the reason why you are not seeing progress.
  • Salts – Electrolytes (Sodium, Potassium, Magnesium, Chloride, Calcium) – Deficiencies of these minerals can contribute to cramps and affects the processes involved in muscle contractions and endurance.4,5
  • Overall gut health – maybe you are trying your best to eat well to complement your fitness routine, but it doesn’t seem to help? Perhaps there are other gut related issues that need to be addressed first6
• Chronic stress – Adrenal Fatigue
  • Stressors can be structural, chemical and emotion. Cortisol is a steroid hormone released when you’re dealing with stressors and exercising. However, if the body is already in a constantly stressed stated where cortisol levels would be elevated even before you start your fitness journey, perhaps your system is simply fatigued and that may be the reason why you can’t go harder even if you try.7,8

If you have workout and fitness goals, Chiropractic care is proven to affect strength, balance and endurance positively9. Our holistic approach to health At Sprouting Health can help you reach those goals. Give us a call and book in a consult with us. We’d love to help you optimise your workout and reach those fitness goals.

1. Gabbett TJ. Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. British journal of sports medicine. 2020 Jan 1;54(1):58-66.
2. Beischer S, Gustavsson L, Senorski EH, Karlsson J, Thomeé C, Samuelsson K, Thomeé R. Young athletes who return to sport before 9 months after anterior cruciate ligament reconstruction have a rate of new injury 7 times that of those who delay return. Journal of orthopaedic & sports physical therapy. 2020 Feb;50(2):83-90.
3. Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. European Journal of Sport Science. 2022 May 4;22(5):684-96.
4. Ferreira KS, Teixeira AD, Brito ED, Arbiza BC, Puntel GO, Silva AM, Paulitsch FD, Signori LU. Electrolyte changes related to muscle pain after resistance exercises. Revista Brasileira de Medicina do Esporte. 2020 Jun 1;26:220-4.
5. Vigh-Larsen JF, Ørtenblad N, Spriet LL, Overgaard K, Mohr M. Muscle glycogen metabolism and high-intensity exercise performance: a narrative review. Sports medicine. 2021 Sep;51(9):1855-74.
6. Corbin KD, Carnero EA, Dirks B, Igudesman D, Yi F, Marcus A, Davis TL, Pratley RE, Rittmann BE, Krajmalnik-Brown R, Smith SR. Host-diet-gut microbiome interactions influence human energy balance: a randomized clinical trial. Nature communications. 2023 May 31;14(1):3161.
7. Steiner JL, Johnson BR, Hickner RC, Ormsbee MJ, Williamson DL, Gordon BS. Adrenal stress hormone action in skeletal muscle during exercise training: An old dog with new tricks?. Acta Physiologica. 2021 Jan;231(1):e13522.
8. Malak M, ElSeifi S. The Hypothalamic-Pituitary-Thyroid Axis and Adrenal Gland.
9. Vining R, Long CR, Minkalis A, Gudavalli MR, Xia T, Walter J, Coulter I, Goertz CM. Effects of chiropractic care on strength, balance, and endurance in active-duty US military personnel with low back pain: a randomized controlled trial. The Journal of Alternative and Complementary Medicine. 2020 Jul 1;26(7):592-601.