exercise flexibility workout

Enhancing Flexibility Through Exercise

You may not have given much consideration to how flexible you are before, but this is something that can actually play a part in your physical health.

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Eating for Sports Performance

At Onto Orthopedics we treat a wide range of people from all walks of life. However, there are certain groups of people who are more likely to require our services than others.

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Compound Isolation Exercises Fitness

Compound Exercises or Isolation Exercises?

Compound Isolation Exercises Fitness


Making the most of your time at the gym is often essential if you have serious fitness goals and a busy schedule. When it comes to working your muscles, there are two different types of exercises to consider. Those are compound exercises and isolation exercises.
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The Anatomy of the Shoulder

In an article earlier on this year, we took a look at some common causes of shoulder pain, and what you can do to address these issues if you are experiencing them. Today we are going to take a closer anatomical look at the shoulder region, and learn more about this area of the body!
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The Power of the Plank

As exercises go the plank packs some pretty serious fitness benefits. Although it looks simple, it is actually quite difficult to hold this pose for an extended amount of time. However, the benefits of doing so daily are not to be overlooked!
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Fantastic Foods For Athletes


It goes without saying that athletes have to be in tip-top physical condition if they are to excel at their chosen sport. As well as exercising regularly to stay fit, it is also essential that athletes eat a healthy diet to fuel their bodies with the necessary goodness. This is both true of their general day to day food choices and also the foods they eat before and after a workout.

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Why Build Muscle?


You probably hear a lot of people talking about going to the gym, staying fit and wanting to build muscle. However, what you might not hear quite so frequently is why these people want to do these things.


It goes without saying that people want to get healthy in order to increase their longevity and improve their quality of life. But, do you know the wide range of other reasons why people might want to build muscle? Apart from the obvious reason of wanting to be stronger and to look good, there are several additional reasons why building muscle is a great idea. 


The type of muscle we are talking about in this context is known as skeletal muscle. And, when it comes to skeletal muscle, the more you have of it the better! This is the muscle that is connected to the skeleton and enables your body parts to move.


The Functions of Skeletal Muscle


This kind of muscle is metabolically active, which means the more you have, the more calories you are going to burn during each day. When you work to build skeletal muscle you will also be fortifying your tendons, ligaments and bones, which in turn will help to protect you from injury. Working on this kind of muscle will also help to give you the body shape that you want, which is great for your self-confidence. Click here for tips on keeping your muscle healthy.


In addition to protecting you and helping you to burn calories, skeletal muscle can also improve your posture. It provides you with the strength you need to do so and can also help to relieve symptoms for those who suffer with chronic pain. However, it is always worth checking with your healthcare professional before you embark upon any type of exercise regime. They will be able to advise you as to what the best exercises for you to do are in order to reach your fitness goals. 


Finally, the more skeletal muscle you have in your body, the more insulin receptor sites you will have. More of these sites mean that your body can stay slim with more ease as the process of minimizing fat becomes easier.


Isometric Vs Isotonic Exercise


Isometric exercise, also known as isometrics, is a particular type of strength training. This variety of exercise is defined as movements that do not change the length of the muscle or the angle of the joint during contraction. It is instead the amount of force that varies.


With isotonic exercise, on the other hand, the tension experienced during the movement is consistent, but the muscle will contract, and therefore change in length.


Depending on what your exercise aims are, you may want to employ either of these methods to build muscle. Isometric exercises are best for building bulk in a short amount of time. Whereas isotonic exercise is best for increasing your strength in a sustainable way. When you develop your strength with isotonic exercise you may not see physical results as quickly as with isometric exercise, but these gains will certainly come if you stick to a regular routine. 


Conditions for Muscle Growth


Muscle growth is only able to take place when muscle protein synthesis occurs in excess of the amount of muscle protein breakdown. Optimum nutrition plays a huge role in this process. When muscle tissue is broken down as a result of exercise, the muscle protein synthesis reaction will usually last between 24 and 48 hours. During this time it is essential that certain nutritional guidelines are adhered to if muscle growth is to take place.


Amino acids should be present in the body as they will boost the process of muscle protein synthesis. Carbohydrates should also be present as they are responsible for delivering glycogen the the relevant muscles. Furthermore, the presence of hormones in the body, such as HGH and testosterone, also have important roles to play within the muscle building process.


Fitness Results


While you are on your weight-lifting journey for bigger muscles you should bear a few things in mind. First of all, lifting heavy weights does not instantly grant you big muscles. You have to commit to developing your ability to lift slowly. In fact, performing more reps with lighter weights will often yield the best results if you are trying to bulk up. You should also remember that lifting weights will not always give you the muscle tone and definition that you are seeking. This is because genetics and your diet also play a pivotal role in this.


Remember, building muscle is a long process and you have to have the patience and the dedication to reach your goals. Do not be disheartened if you don not see results in a short space of time - keep at it and you will soon be on your way to a healthier, happier body!




1) http://breakingmuscle.com/strength-conditioning/9-reasons-muscle-is-good-and-you-should-get-some

2) http://www.webmd.com/fitness-exercise/build-muscle-better-health

3) https://jonbarron.org/article/how-build-muscle 

Is Barefoot Better?

Walking barefoot is something that the majority of us only really enjoy for extended periods of time when we are at home or on a beautiful beach vacation. However, experts have suggested that shunning our shoes more often could help to prevent commonly experienced foot injuries as well as improving posture and balance! 

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Yoga and Back Pain

In a previous blog post here at Onto Orthopedics we discussed how yoga can be an effective tool for protecting your health. We specifically discussed this issue in relation to pain and injury of the shoulders and neck. Today we are going to revisit this topic but pay more attention to how yoga can truly help to prevent back injuries and reduce existing pain in this area!
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