HCM Insights

Understanding Plyometrics

What is plyometric training?


Hamstring Training

Why we should focus on hamstring isometrics for athletes


Mark speaking on the For Fit Sake Podcast with Ciaran Ruddock and Rory McInerny from FFS


Deskbound? What preparation are you doing?

The average American spends 13-hours a day in a seated position. Most people reading this won’t be from America but there are close similarities in how our days are set-up. Take a minute to calculate all the time that you are spending sitting? It might help to picture this day;

You wake up in the morning, hop into the shower and then head down to sit at the breakfast table, you spend 40mins catching up on your social media platforms and sleepily spooning some porridge and coffee into you. It’s time to head to work so you hop into the car / bus / luas / dart for between a 30-60min journey and you manage to find yourself sitting again. You arrive at your desk plonk yourself down onto the ergonomic chair, switch the monitor on, sign in and get to work. You take a coffee break for 30mins at 11am then it’s back to the desk for a couple of hours before lunch. Lunch rolls around just as your stomach begins to grumble, you make your way to the cafeteria sit with the crew and munch away. 60mins later you are back at your desk. 17:30 rolls around and it’s time to hop back into the car / bus / luas / dart to head to the gym. You lash out a 60min workout then head home for dinner. Once again you find yourself sitting at the kitchen table. Next you migrate to the couch with the laptop to watch the latest addictive Netflix series, catch-up on emails, browse through Asos or read a few news articles. 23:30 rolls around and it’s time for bed!

The above day is what a normal day looks like for most people. Give or take a few minutes here or there walking to and from meetings, maybe getting to cycle or walk in and out of work. But if you calculate the amount of time you spend sitting it can be an interesting exercise to do.

Now lets take it for granted that you are going have to spend a large portion of your day sitting. What are you going to do to counteract this? We know that every single joint in the body gets it’s nutrients through movement, take articular cartilage (found at the end of bones between joints). This gets its nutrients from synovial fluid. It doesn’t have a blood supply. Synovial fluid is secreted when a joint is moved. Thus, in the absence of movement – the cartilage cannot stay healthy. Unhealthy joints lead to pain, now just consider the joints in your body that don’t get to move throughout the day. Neck, Shoulders, Scapula, Wrist Spine (multiple joints stacked on top of each other) Hips, Knees and Ankles. If you are going to have to sit for 8+ hours a day how are you going to keep your joints healthy? If healthy joints require movement and the environment that you are in does not offer them the requisite movement then what will you do?

We recommend that you take each of your joints through their full range of movement on a daily basis. If the environment you are in is not offering your joints the movement then you are going to have to supplement them with something extra. Try this, it takes 10mins but requires consistency, you will never regret moving your joints through their full range of motion.

Lettuce know how you get on!