Home Support Dashboard
Your guide to Exercise Healthcare during the quarantine.
Telehealth
Understanding the digital age of Exercise Healthcare.
3Home Exercise Resources
EHA Approved resources for Exercising at Home.
41Warm Up
Resources to help you Warm Up at Home.
5Squat
Resources to help you perform Squatting exercises at Home.
5Pull
Resources to help you perform Upper Body Pull exercises at Home.
5Hinge /Single Leg
Resources to help you perform Hinge and Single Leg exercises at Home.
6Push
Resources to help you perform Upper Body Push exercises at Home.
5Core
Resources to help you perform Core exercises at Home.
6Stretch
Resources to help you perform Stretching exercises at Home.
2No Weights? No Worries!
Don't have access to any exercise equipment? Read to find out how you can get the most out of your workouts with minimal equipment!
5How Hard Are You Working?
Download the Rating of Perceived Exertion Scale Reference Sheet
1Exercise Recording Sheet
Download the latest Home Exercise Program Recording Sheet
1W.H.O. Resources
Latest Resources from the World Health Organization.
4Australian Gov. Resources
Latest Resources from the Australian Government Department of Health.
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- No Weights? No Worries!Unilateral or one-sided movements are one of the simplest and most easy to implement variations of progressively overloading the muscles. Unilateral exercise will also address imbalances in strength, balance and muscular endurance that are not always obvious when performing bilateral movements, as your body has a natural tendency to compensate for these limitations. Additionally, performing unilateral exercise also requires greater core stability in order to maintain balance. Simply switching to unilateral exercise can not only help prevent strength and movement imbalances, but also provide you with a new unique training stimulus and increased exercise intensity to make sure your muscles are working harder than ever before. For example, take a basic Sit-To-Stand exercise in which adding in a unilateral component can increase difficulty appropriately with no gym equipment required.Like
- No Weights? No Worries!Time under tension is a well evidenced method in which increasing the duration of each repetition or slowing down the tempo of each repetition increases the tension or strain on the muscle. This forces the muscle to work harder overall This method can be used in a variety of ways, which makes it all the more intriguing. For instance, you can slow down the eccentric and concentric contraction of a lift to produce a new physiological stimulus which you may not have encountered previously. Take a kneeling push-up for example, rather than keeping the same pace as we move up and down, we can slow down the lowering and pushing movements of the exercise by counting 3 seconds for each phase. Whereas typically it would take us 3 seconds overall to complete 1 repetition of a push-up (1 second up, 1 second pause, 1 second down), it now takes us at least 6 seconds to complete 1 repetition, greatly increasing the time under tension through varying the tempo at which the exercise is performed. How to perform a knee push up with Tempo:Like
- No Weights? No Worries!The reduction of rest time method can be used to create greater muscular fatigue when you begin your next set. Because the muscle is only minimally recovered, it is much more difficult to complete the same load again with only 30s seconds of rest, as opposed to having 3-5 minutes of rest. Another physiological benefit that reduced rest periods produces is metabolic stress, when giving the body less time to recover this increases systemic hormonal release and other muscle adaptations which can be a helpful tool needed to maintain our muscle mass without weights and barbells. When we cannot add more load or weight to the exercise, reducing rest time is an excellent means of further taxing the muscle and introducing a new stimulus for hypertrophy and strength. See below an example of Circuit Training, in which alternating between exercises which target different major muscle groups can allow us to eliminate rest time altogether without excessive fatigue.Like