Beverly Hadgraft, 2011, Good Health Issue 09/11 p152-155
Mix & Match for Optimum Fitness
Achieve peak fitness and prevent injuries by learning which exercises complement each
other, writes Beverly Hadgraft
Have you ever watched a yogi or Tai Chi master in action? They’ll do forward sequences, then back
bends. They’ll work one side of the body, then the other. There is a strong focus on balance.
The rest of us? We tend to do what we enjoy – and lots of it – and then wonder why we have
injuries. It’s because we develop poor balance in our muscle groups, and if one side of the body
becomes too dominant, it can result in torn muscles and joint pain.
What to do? We should be partaking in a variety of activities and sports that will help keep our
bodies balanced. This won’t only prevent injury, but can also enhance performance and stop us
getting bored.
Here, Anna-Louise Bouvier, physiotherapist, mind-body expert and author of The Feel Good Body
(Harper Collins, $24.99), and exercise physiologist and sports scientist Courtney Hargrave provide a
push in the right direction.
Warning: the activity you most need to do is often the one that targets your weaknesses, so it may
also be the one you most dislike. Sorry!
Runners and walkers
Runners and walkers often have strong legs but weak upper bodies.
Try:
 Swimming.
 Rowing. It strengthens the legs and back without the pavement pounding that is involved in
running.
 Resistance training. Reverse flies and lat pull-downs are recommended to build muscles in
the upper back. You could also break up your training runs with a stop for push-ups and
tricep dips.
Because runners move in a linear forward motion, you need to improve hip mobility.
Try:
 Zumba. or other dance classes for multi-directional movement.
 Soccer. It incorporates forward, backward and side running and is great interval training, which
will give runners a real boost.
Also…
 Yoga or Bikram yoga.to keep the body flexible and build strength in the lower back, which
helps the runner’s body cope with landing and push-off.
Tennis Players
Regular tennis players often get stronger on their dominant side. It’s important to stretch your upper
body regularly, focusing on stretching away from your dominant side.
Try:
 Yoga or stretch classes.
Also…




Put a cover on your racquet to add weight and then practise strokes (without a ball) using
your non-dominant hand.
Try an alternative sport that will provide a multi-directional, agility training stimulus to help
with court coverage. Soccer is perfect and basketball is also great. Or, if you’re looking for
something completely different, try a salsa class.
Rollerblading will help build cardiovascular strength, leg strength and balance.
Resistance training such as push-ups, pull-ups and tricep dips will help keep the upper body
strong and balanced.
Swimmers
Swimming is a good all-over body exercise. However, many swimmers plough up and down the pool
doing freestyle only. That results in a strong front body but a weak back, glutes and hamstrings.
Try:
 Warming up and cooling down with a few laps of backstroke.
Many swimmers also suffer from shoulder injuries, so try:
 Resistance training to develop stabilising muscles. Focus on the deltoids, biceps,
triceps and lats.
Also…
 Pilates classes or workouts using a Swiss ball will help swimmers engage and strengthen the
core, promoting a stronger stroke and more power from the legs.
 Weight-bearing activities such as strength training, walking or running are recommended to
help prevent osteoporosis.
Kayakers
Kayaking can be hard on your back, especially if your technique isn’t perfect. The same principle
applies if you regularly use a rowing machine.
Try:
 Back, hamstring and Upward Dog stretches.
Also…
 Pilates classes. Lots of kayaking movement comes from the hips and Pilates will help to
balance core strength.
 Boxing fitness classes. They’ll keep fitness and strength up in the colder months. It’s a similar
upper body movement to kayaking, plus it’s good for mental toughness and quick thinking,
both essential in difficult ocean conditions.
Cyclists
Since cycling is a very forward activity, you need to build strength in the back.
Try:
 Yoga.
 Backstroke swimming.
Also…
 Kickboxing improves core strength, which will increase cycling power, especially up hills, and
also gives legs a more multi-directional workout.
 For a change of scenery, try cross-country skiing as it strengthens the glutes, quads and core
but has the bonus of adding some upper body action. High-intensity workouts on a crosstrainer will have similar effects.
 Balance out quad strength with workouts that activate the hamstrings, such as hamstring
curls.
Netballers
Netball is all about balance and power, moving from leg to leg. The stronger your core, the better
your balance will be and the less likely you are to get ankle and knee injuries.
Try:
 Pilates classes to improve core stability.
Also…
 Many netballers find that dancing, especially ballroom and even ballet, helps their
performance on the court. It also improves balance, stability and agility.
 Get in a pool to practise jumping without putting stress on your knees. Waist-deep in water,
you’ll only suffer half the impact you’d feel on land. Get shoulder-deep and the impact is
reduced to eight per cent.
Stiffies and Floppies! ’floppies’ are people who love stretching and hate power exercise and ‘Stiffies’
are those who think being within touching distance of their toes is the ultimate in flexibility. No
matter what other exercise they do, Floppies need more strength and stability so should do
resistance training, while Stiffies need to get themselves to yoga.
Golfers
Golfers regularly get bad backs because they are leaning forward so much. In addition, when they
whack that ball, the body has to move in all three planes simultaneously from a static position.
Try:
 Yoga to protect the spine and provide better swing balance. Some golfers even swear it
helps quieten the mind to help with tricky shots.
 Pilates to improve core strength.
Also…
 Power Plate or ‘vibration trainer’. The vibrations from these machines stimulate fast-twitch
muscle fibres which, over time, will help to increase explosive strength – important for a big
tee-off.
 Do an upper body warm-up before a game of golf, and make sure that you stretch regularly
during the game.
 When you get home, gently stretch your lower back – lie over a small pillow placed behind
you, between your waist and shoulders. Place your arms back with your head resting in the
palms of your hands. Bend your knees if your back feels uncomfortable.
Climbers
Climbers tend to be very strong through the pectoral muscles and the front of the body.
Try:
 Backstroke swimming to strengthen muscles at the back of the body.
 Yoga. The Upward Dog and Cobra positions are both ideal for climbers.
 Hanging from a high chin-up bar to lengthen and stretch shoulders.
Also…
 Stand-up paddleboarding is a great alternative workout for climbers. It preserves core and
upper body strength, while the isometric leg strengthening needed to keep balance on a
board is helpful for climbers who often need to hold an awkward leg position without
locking up. It also provides the perfect change of scenery.
Yoga and Pilates

Yoga and Pilates lovers will both benefit from cardiovascular workouts, which will help them
hold and sustain poses for longer. Swimming is good for yogis since it enhances breathing.

Because so much of Pilates is done lying down, an upright workout is important to
strengthen glutes and legs. Bushwalking is ideal.
Yogis can be prone to injuries in the hamstrings, knees, lower back and wrists, so resistance
training targeting those areas can take your practice to a new level.
Surfers
Surfers are also prone to bad backs – all that paddling means they’re constantly extending.
Try:
 Pilates classes – many elite surfers say they can’t function without good core work.
 Yoga. It gets the creaks out of shoulders and can improve mindful breathing, which is very
useful in difficult swell.