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May 7, 2007

Tip for now: Chest

Filed under: News — Phil @ 7:00 am

Dumbells are great for isolating the pecs. You can perform a wider range of motion with dumbbells than you can with a straight bar and therefore target a greater number of muscle fibres depending on what angle you press from.

To further isolate your chest why not try a fly movement instead of a press movement.

April 23, 2007

Tip for now: Back

Filed under: News — Phil @ 7:00 am

There are many muscles on your back (more than double what is on the front) so your workout should aim to target most if not all of these. Try including 1 or 2 more exercises than usual for your back.

This may help improve posture and resist the shoulders falling forward as a result of tight chest muscles.

April 9, 2007


Filed under: News, Website Features — Phil @ 7:00 am


In case you haven’t already noticed we now have calculators available for BMI (Body Mass Index), BMR (Basal Metabolic Rate) and Body Fat.

They are very easy to use and provide a general guide to what boundaries you should be between to have a healthy body.

Take a look: Calculators

March 28, 2007

Delayed Onset Muscle Soreness (DOMS)

Filed under: News — Phil @ 7:00 am

Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort felt 24 to 72 hours after exercising. In general the symptoms disappear within 2 to 3 days.

DOMS usually begins six to twelve hours post-exercise and typically individuals wake the next morning with severe pain.

DOMS presents as tender or aching muscles, felt during palpation or during movement, particularly eccentric exercise such as walking down the stairs.

It was originally thought that a build up of lactic acid was the cause of DOMS but it is now thought to be due to tiny tears in the muscle caused by eccentric exercise.

Research has shown that eccentric exercise results in DOMS, as fewer motor units are recruited during eccentric contractions compared with concentric contractions. This means that the motor units during eccentric exercise are more prone to damage, as the force applied to the muscle is spread across a smaller area.

DOMS can be prevented by:

  • Performing a thorough warm up and cool down
  • Stretching after exercise
  • When starting a new weight lifting routine start with lightweights and high reps (10-12) and gradually increase the amount you lift over several weeks
  • Avoid making sudden major changes in the type and amount of exercise you do
  • A recent study found that caffeine (equal to 2 cups of brewed coffee) could produce a large reduction in pain resulting from DOMS


Maridakis, V., et al (2007) Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise, The Journal of Pain. Vol: 8 (3); 237-243

March 14, 2007

Physiotherapy crisis

Filed under: News — sarah @ 8:08 pm

Can I ask all of you who would be kind enough to sign this on-line petition to help increase the funding for Physiotherapists in the NHS. If you’re wondering why it can take up to nine months to get an appointment with a physiotherapist then check out these facts:

Due to cuts in NHS posts, a crises has been reached in the number of UK trained new graduate Physiotherapists who are unemployed. In 2006 a survey of graduate unemployment showed that 86% of the 2006 year nearly 2,500 graduates in England failed to find permanent positions. In Scotland the figure was 91% and in Northern Ireland 85%. In Wales the figure a little better, with 68% having failed to find permanent employment. Taking account that a new student cohort will qualify in 2007, the government needs to take urgent action to substantially increase the number of Junior Physiotherapist posts in the NHS.

Each physiotherapist costs the tax payer £30,000 to train and the majority of us will end up working in supermarkets at a time when waitting lists are terrible.

Please follow the link and sign up, it only takes a minute and could help thousands of people like myself, not only physios but the people waiting for treatment.

Thanks for your support

Sarah - Team CoopersGuns

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