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Follow @DavidOsteopath Osteopath Sport Health Treatment D Gray Osteopath 01844 354 737

FITNESS TREATMENT

01844 354 737
07973 297 438
PHONE DAVID GRAY OSTEOPATH:
01844 354 737
07973 297 438
or email him:

Chinnor_Osteopath

CONTACT DAVID
TEXT, EMAIL OR PHONE
PLEASE CLICK LINK FOR, TREATMENT INFORMATION

DAVID GRAY - OSTEOPATH________Fitness Treatment

Osteopath Treatment Chinnor

HEALTH & FITNESS OSTEOPATH

sport_clinic_Chinnor

If you wish to be fitter & healthier, then any form of appropriate exercise will assist you, when followed regularly.

The following is an introduction, into the two main categories of physical activity.

Aerobic & Anaerobic exercise;

Aerobic exercise requires the body to utilise oxygen to create energy.

The more work you perform aerobically, or in the presence of oxygen, the more efficient you are.

Anaerobic exercise, the body creates energy without extra oxygen — your body relies on its natural chemicals to create energy.

PLEASE CLICK HEADINGS FOR INFORMATION
  • BENEFITS OF AEROBIC EXERCISE

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    It is essential to develop a strong aerobic base which allows the body to efficiently metabolise stored body fat.

    • Adaptations that occur during exercise are increased density of capillaries to muscles and connective tissue

    • These adaptations can only occur when exercising at an easy to moderate intensity and that is why it is very important to develop this aerobic base, before doing higher intensity sessions.

    • The majority of workouts should be performed at an easy to moderate intensity.

    Benefits of Aerobic Exercise Aerobic exercise helps health generally, or to prepare the body for the physiological demands of higher training.

    • The Heart Increases size and strength of heart

    • Reduce resting heart rate

    • Reduce risk of heart disease

    • The Lungs Increase functional capacity during exercise & rest

    • Metabolic Function Decrease insulin resistance and improved glucose tolerance — beneficial for treatment & prevention of diabetes

    • Reduced body fat

    • Increase maximal oxygen uptake for greater efficiency

    • Muscular Changes Improved perception of muscle tone

    • Reference: (Wilmore and Costill, 1999).

    • The Psychological Factors of Increased social interaction

    • Distraction from the daily routine

    • Decreased depression and anxiety

    • Reference: (ACSM, 1997).

  • BENEFITS OF ANAEROBIC EXERCISE

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    Anaerobic exercise does not burn so many calories as aerobic exercise. It is also less important in cardiovascular fitness.

    But, it is much better at building overall strength and muscle mass. Anaerobic exercise will also increase the maximum amount of oxygen you use during exercise, improving your cardio and respiratory fitness.

    Anaerobic exercise will also increase your endurance and the ability to stand fatigue. Because building muscles takes a lot of energy, anaerobic exercises can also help with weight loss.

    Increased lean muscle mass boosts metabolism, again helping with the weight loss and the decrease in body fat.

  • ARE BOTH IMPORTANT ?

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    Aerobic & anaerobic exercise are both important parts of a balanced fitness regimen.

    • Aerobic helps strengthen the heart & the muscles involved in respiration, improves circulation & oxygen transport in the body, reduces blood pressure & burns fat.

    • Anaerobic helps build strength & muscle mass & can increase the basal metabolic rate, allowing the body to burns calories more effectively when at rest.

    • Both types of exercise, therefore, accomplish different & separate goals.

    • A person can have impressive muscle mass, yet perform poorly in endurance activities such as long-distance running & vice versa.

  • TRANSITIONS IN METABOLISM

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    It is best to view the terms aerobic and anaerobic as transitions in metabolism. In that the proportion within chemical processes, changes depending on exercise intensity.

    Which is of course relative, to your own health & fitness broadly, then specifically, within any specialised sport or detailed activity.

  • OSTEOPATHY WITH DAVID

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    Through consultation, examination & treatment, David utilises the knowledge gained, to dictate rehabilitation protocols appropriate for your specific needs.

    As an osteopath David, can help improve performance as well as treat the injuries being suffered.

    By using his knowledge of diagnosis and highly developed treatment skills;

    • he can help to restore structural balance,

    • improve joint mobility and reduce adhesions & soft tissue restrictions.

    • Using his holistic and patient-centred approaches, to restore & ease movement enhancing your performance.

    For those of you wishing to keep fit, David can help you;

    • keep supple & improve muscle tone,

    • so reducing the risk of injury to soft tissues unaccustomed to the extra work they are being asked to do.

    Advice on diet, stretches, & exercises which will help you with your specific sport, may also be offered.

  • ACTIVITIES FOR HEALTH

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    The mechanical loading that occurs with each step & with each movement that a joint undergoes, is critical to maintain healthy joints.

    Intermittent contractions of muscles & the mechanical forces of loading, thereby applied to muscles, tendons and bone result in remodelling & reshaping of these tissues.

    Walking, jogging, running, cycling & swimming are all forms of aerobic exercise.

    Aerobic fitness can be defined as the ability to take in, transport & utilise oxygen in the body to produce energy (Wilmore and Costill, 1999).

    In long duration sub-maximal exercise such as walking & running the body uses a combination of fat & carbohydrates to produce energy.

    Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.

  • SIMPLY WALKING

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    Walking is commonly underrated as a form of exercise, but walking is ideal for people of all ages & fitness levels, who want to be more active.

    • Walking has a range of health benefits and as it is a low impact form of aerobic exercise, it isn't as stressful on your joints as jogging or running.

    • Because it is a cardiovascular activity, walking is very good for your heart and lungs, as well as helping to improve muscle tone & reduce body fat.

    • Regular walking can reduce the risk of diseases such as cancer, heart disease & diabetes.

    • Because it increases bone density, it can lower the risk of osteoporosis as well.

    • Walking is also good for relieving stress, helping you sleep & improving your mood, as well as being an ideal form of gentle exercise if you are recovering from illness.

    • Walking is a simple, free form of exercise.

    • Walking is an excellent low impact way of toning your muscles as well as burning some calories.

    • You can set your own pace with walking according to how you feel day to day & can build up to a full day's hike if you choose.

    After an adequate aerobic base has been achieved;

    • A slow & gradual increase in other stressors may be added such as hill work.

    • Then limited bursts of moderate speed & later more intense & structured speed work.

  • FUTURE HEALTH

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    Staying active will mean you're less likely to develop a range of potential health problems, in the future, for example;

    • high blood pressure

    • high cholesterol

    • coronary heart disease (which can lead to angina, heart attack or stroke)

    • type 2 diabetes

    • certain types of cancer, especially colon & breast cancer

    • mental health problems

  • SPECIFIC TRAINING

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    If you want to be a better runner, would cycling help?

    Since it uses a lot of the same muscles & you're building endurance, it should improve all other endurance activities, right?

    Not exactly!

    Research has shown that when training for running, the best results occur with running rather than cycling, (Hodges, P.W. and C.A. Richardson 1996).

    The more different the exercise, the less its effects transfer. For example, studies have shown that cycling transfers to running by a fair amount, but swimming does not! (Hodges, P.W. and C.A. Richardson 1998).

    When you are already relatively fit, especially at a competitive level, you should stick to training specifically for your goal.

    Cycling involves the same leg muscles as running, but you don't work them in exactly the same way… like how hard each muscle works, positioning, timing, coordination & for how long.

    And that's how your body adapts – extremely specific!

    For that reason a weight trainer looks physically different to a marathon runner.

    However, appropriately combining aerobic & anaerobic workouts, into your exercise plan, you can improve endurance, stamina, strength & power.



Spinal manipulation is effective for low back pain (BEAM trial, 2004)
Government guidelines recommend osteopathy for
persistent low back pain (NICE, 2009)

'he is committed to his patients and his goal is to address issues as quickly as possible'

There are many causes of low back pain. An assessment can be very beneficial if you have been suffering from pain for a while, or have recently had a baby, or are about to take up or change an exercise regime.

Nearly always people can be helped, by carefully prescribed GENTLE, Osteopathic treatment & advice.

The most appropriate integrated treatment, is always discussed, understood & agreed, before we begin.

Where conditions are named in this site, it is either because there is research into that particular condition, or to serve to illustrate the kinds of symptoms which might respond to treatment.

Ankle & foot Treatment with David benefits from his professional experience to identify & treat all problems of the feet, ankles & hips as well as treating the many causes of knee pain.

David will explain to you what treatment you'll need, how to speed up your recovery & when you can return to your regular activities & sports.

He may prescribe special exercises together with treatment to increase your joint mobility & performance.

Together with stretching your muscle groups accordingly, strengthening weak muscles, to restore muscle balance.

David will explain to you what treatment you'll need, how to speed up your recovery so you can best return to your regular activities.

'His helpful exercises between appointments have contributed to an overall sense of well being and decrease in back pain.'

There are many causes of pain. An assessment can be very beneficial, especially if you;

• have been suffering from pain for a while • have recently had a baby • or are about to change an exercise regime

David consults & cares, for all walks of life professionally treating from; young to older people, also manual workers, office professionals, sports people, pregnancy & babies or children.

'The Support you have given me through the last 2 years, helped my body cope with the enormous strain of 2 very close together pregnancies Thank You.'

Shown to be effective & safe Medical Acupuncture for:

The most appropriate integrated treatment, is always discussed & agreed, before we begin.

David provides optimal clinical management, integrating your motor & sensory function.

Providing neuromuscular rehabilitation; post-surgery (shoulder, hip, lower back, feet & more)

DAVID GRAY - OSTEOPATH_____________Caring Professional Treatment

David does not rely on isolated therapeutic interventions.

Having good experience, enables him to provide an integrated & effective treatment. Being the most appropriate for you.

David's excellent diagnostic abilities and his holistic approach to treatments have benefited all my family tremendously, whether the consultations have been for sports injuries, work related strains or chronic ailments.

Osteopathy together with Acupuncture, is available as a system, of diagnosis & treatment, for a wide range of conditions.

‘I am now walking and living pain free for the first time in 3 years’

SPORT
CRANIAL
INFO
Gentle
PAIN
HOLISTIC
WORK
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PLEASE CLICK THESE IMAGES FOR FURTHER INFORMATION

In regard to pain, David takes a thorough history with consultation, guiding his examination. This determines for any individual the quality, duration & origin of this condition, how it uniquely affects you & how best to provide treatment.

After 35 years of back pain and severe sciatica I am now trouble free and just go back to him for a top up every six months or so

He has sorted out various ad hoc (eg cycling/laptop related) back, hip and neck problems

TEL: 01844 354 737 / 07973 297 438

David expects most people to show progress with in two or three sessions - although some will feel better immediately.

As well as treating them physically, he will give preventative advice and exercises to make them stronger and more flexible.

DAVID: Risborough_Osteopath

01844 354 737

07973 297 438

OR EMAIL HIM

Chinnor_Osteopath

' I came out of the studio feeling 1000 times better '

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