This knowledge is important for health and fitness professionals because posture, movement efficiency, and spinal control underpin almost everything clients do, from everyday activities to resistance training and sport. Without a basic understanding of how the spine is stabilised, it becomes difficult to coach safe movement, spot potential issues, or adapt exercises effectively.

If you don’t fully grasp this straight away, don’t worry. These concepts can take time to settle, especially because many of the muscles involved work quietly in the background. The goal here is not perfection, but understanding how stability supports movement and why that matters when working with real people.

The role of spinal stability in movement and posture

The spine has a difficult job. It needs to be strong enough to support the body, flexible enough to allow movement, and stable enough to protect the spinal cord and surrounding structures.

Spinal stability refers to the ability of the spine to maintain its position and control movement, both at rest and during activity. This stability allows force to be transferred efficiently through the body during everyday tasks and exercise, such as lifting, running, or changing direction.

To achieve this, the spine relies on a combination of passive support structures, such as ligaments, and active support structures, such as muscles. Both are essential, and neither works effectively on its own.

The stabilising ligaments and muscles of the spine

Ligaments are strong bands of connective tissue that connect bone to bone. In the spine, stabilising ligaments help hold the vertebrae together and limit excessive or unsafe movement. Their role is largely passive, meaning they provide support without conscious effort.

Spinal ligaments help:

• Maintain alignment of the vertebrae

• Restrict excessive movement at the joints

• Protect the spine at end ranges of motion

Muscles provide active stability. These muscles contract to control movement and support posture. Some spinal muscles are large and involved in producing visible movement, while others are smaller and sit close to the spine, helping to control fine movements and joint positioning.

Together, ligaments and muscles allow the spine to remain stable while still moving smoothly and safely.

Core and pelvic floor muscles explained

The term “core” is often misunderstood. It does not refer to one muscle or just the visible abdominal muscles. Instead, the core is a group of muscles that work together to stabilise the spine and pelvis.

These muscles can be broadly grouped into local, deep, and superficial muscles.

Local and deep core muscles sit close to the spine and joints. Their primary role is stability rather than movement. They activate gently and continuously to provide support and help maintain posture and alignment during movement.

Superficial core muscles are closer to the surface and are more involved in producing movement, such as bending, twisting, or resisting external forces. These muscles rely on the deeper muscles to create a stable base before effective movement can occur.

The pelvic floor muscles form the base of the core system. They support the organs within the pelvis and play an important role in managing pressure within the abdomen. The pelvic floor works closely with the deep core muscles and the diaphragm to support spinal stability.

Core stability is not about constant tension or bracing as hard as possible. It is about appropriate, coordinated activation that supports movement rather than restricting it.

How the spine and core work together

Spinal stability depends on the coordination between ligaments, spinal muscles, core muscles, and the pelvic floor.

Ligaments provide passive support and limit excessive movement. Muscles provide active control, adjusting continuously to maintain balance and posture as the body moves. When this system works well, movement becomes more efficient, controlled, and safe.

If this system is underdeveloped or poorly coordinated, the body may rely too heavily on certain muscles or passive structures. Over time, this can increase strain, reduce movement efficiency, and raise the risk of discomfort or injury.

Understanding how spinal stability and core support work together is essential underpinning knowledge for personal trainers. It helps inform safer exercise selection, better coaching, and more effective support for clients.

Key takeaway

Spinal stability is created through the combined action of stabilising ligaments, spinal muscles, core muscles, and the pelvic floor. Each plays a specific role in supporting posture and controlling movement.

You do not need to memorise every muscle straight away. Focus on understanding how these systems work together and why they matter. As you apply this knowledge to movement and exercise, it will start to make more sense.

In the next lesson, we will explore what can happen when this stabilisation system is not working effectively, and how this affects posture, movement efficiency, and long-term health.

Want to become a personal trainer?

If you would like to learn more about posture, movement, and how health and fitness professionals can support both themselves and others in developing strong, healthy core stability, you can explore our Level 3 Personal Training course on the Storm Fitness Academy website.

If you have any questions, or you’re not sure which pathway is right for you, simply fill out the contact form on our website and a member of the Storm team will be happy to help.

The post Spinal Stability and Core Support for Exercise and Posture appeared first on Storm Fitness Academy.

This guide explains what hypercholesterolaemia is, how it develops, how exercise helps, and what personal trainers should consider when designing safe and effective programmes for clients with raised cholesterol. All guidance is based on credible UK sources such as the NHS, BHF, NICE and WHO.

Understanding Hypercholesterolaemia

Hypercholesterolaemia simply refers to high levels of cholesterol in the blood. Cholesterol itself is not inherently harmful. In fact, it is essential for hormone production, vitamin D synthesis and the structure of cell membranes. Problems arise when the balance of different cholesterol types moves in the wrong direction—particularly when LDL cholesterol becomes too high.

When excess LDL circulates in the bloodstream, it can be deposited inside artery walls, leading to the formation of fatty plaques. Over time, this process—known as atherosclerosis—narrows the arteries, reduces blood flow and increases the likelihood of cardiovascular events.

Types of cholesterol explained

A typical UK lipid profile includes:

LDL cholesterol
Often referred to as “bad” cholesterol because high levels contribute to plaque build-up.

HDL cholesterol
The “good” cholesterol. HDL helps remove LDL from the bloodstream and transport it back to the liver.

Non-HDL cholesterol
A measure of all harmful cholesterol particles. The NHS uses non-HDL cholesterol as a key marker.

Triglycerides
A form of fat used for energy. High levels significantly increase cardiovascular and metabolic risk.

UK Cholesterol Classifications

These are the current targets recommended by the NHS and BHF:

When levels become concerning

• Raised cholesterol: Total cholesterol between 5–6.4 mmol/L

• High cholesterol: 6.5 mmol/L or above, or significantly elevated LDL/non-HDL levels

• High triglycerides: Above 2.3 mmol/L

• Very high triglycerides: Above 10 mmol/L, which can increase risk of pancreatitis

• Familial Hypercholesterolaemia (FH): A genetic condition causing extremely high LDL levels from childhood. Clients with FH must be under medical supervision.

Why Clients Develop High Cholesterol

Hypercholesterolaemia can occur for several reasons, many of which are lifestyle-driven.

Common causes include:

• Diets high in saturated fats and trans fats

• Low levels of physical activity

• Increased body fat, particularly around the waist

• Smoking

• Excessive alcohol consumption

• Type 2 diabetes or insulin resistance

• Underactive thyroid

• Liver or kidney conditions

• Age-related vascular changes

• Family history and genetic factors

• Familial Hypercholesterolaemia (FH)

For personal trainers, it is important to recognise that many clients may not know they have high cholesterol until they have a blood test. Encouraging clients to discuss risk factors with their GP can be part of your role within scope of practice.

Why Exercise Is So Effective

Research consistently shows that regular physical activity is one of the most effective non-pharmacological interventions for lowering cholesterol.

The benefits include:

• Reducing non-HDL cholesterol (LDL and triglycerides)

• Increasing HDL cholesterol

• Improving body composition

• Increasing insulin sensitivity

• Reducing systemic inflammation

• Enhancing the effect of cholesterol-lowering medications

• Reducing long-term cardiovascular risk

The NHS and WHO highlight a dose–response relationship: the more consistently clients engage in physical activity, the greater the improvements in lipid profiles and cardiovascular health.

Exercise Recommendations for Clients With High Cholesterol

The goal of exercise programming is twofold:

1. Improve lipid levels

2. Reduce overall cardiovascular risk

Below are the evidence-based guidelines.

Aerobic Exercise

Aerobic training has the greatest impact on cholesterol levels.

Recommendation:

• Frequency: 4–6 sessions per week

• Duration: 30–60 minutes per session

• Intensity: Moderate (RPE 11–13 or 40–70% HRR)

• Modes: Walking, jogging, cycling, rowing, elliptical, swimming, circuit-based cardio

• Goal: At least 150 minutes per week, but 300 minutes per week is more effective for cholesterol reduction

Consistency is the key factor here. Many clients will need structured guidance to build up to this volume safely.

Resistance Training

Strength training supports metabolic health and helps improve triglycerides and HDL.

Recommendation:

• Frequency: 2–3 times per week

• Sets/reps: 1–3 sets of 10–15 reps

• Intensity: 40–70% 1RM

• Rest: 60–90 seconds between sets

• Structure: Whole-body training or upper/lower split

Resistance training also supports fat loss, which in itself improves cholesterol.

Combined Training

Clients get the best improvements when they perform:

• Aerobic training, and

• Resistance training

NHS-backed research shows this combination produces the greatest improvements in LDL, HDL, triglycerides and metabolic health.

Flexibility & Mobility

While flexibility has no direct impact on cholesterol, it:

• Reduces injury risk

• Improves movement quality

• Supports long-term adherence

Helping clients enjoy movement increases the likelihood that they will continue training beyond the initial programme.

Contraindications & Red Flags

Most clients with high cholesterol can exercise safely, but personal trainers must be cautious when cardiovascular risk is elevated.

Do not train and refer to a GP if a client:

• Has untreated Familial Hypercholesterolaemia

• Reports chest pain, jaw pain, arm pain or tightness

• Experiences unexplained shortness of breath

• Feels dizzy or faint

• Has extremely high triglycerides (above 10 mmol/L)

• Developing calf pain during walking (possible peripheral artery disease)

• Reports severe muscle pain after starting statins

Statin use considerations

Statins are widely used in the UK and are safe for exercise. However, some clients may experience:

• Muscle pain

• Weakness

• Fatigue

If symptoms are severe, the client should consult their GP. PTs must never recommend stopping medication.

Lifestyle Recommendations

Exercise is most effective when paired with supportive lifestyle changes.

Diet

Encourage:

• Reduced saturated fat

• Avoidance of trans fats

• Increased soluble fibre

• Increased fruit and vegetable intake

• More oily fish (salmon, sardines, trout, mackerel)

• More nuts, seeds and olive oil

• Moderate calorie intake to support weight management

The NHS strongly recommends a Mediterranean-style diet for improving cholesterol.

Weight Management

Losing 5–10 percent of body weight can significantly improve lipid profiles.

Alcohol Intake

• Keep alcohol intake low

• Avoid binge drinking

• Excess alcohol raises triglycerides and increases cardiovascular risk

Smoking

Smoking significantly lowers HDL cholesterol and damages arteries.
Direct clients to NHS Stop Smoking Services where appropriate.

Stress & Sleep

• Encourage daily walking

• Nature exposure

• Breathwork

• Consistent sleep patterns

• Reducing work-life stress where possible

These habits support hormonal regulation and cardiovascular health.

Programming Considerations for PTs

When working with clients with hypercholesterolaemia:

• Complete a full PAR-Q and lifestyle screening

• Understand all cardiovascular risk factors

• Prioritise moderate-intensity aerobic volume

• Introduce progressive resistance training

• Support long-term lifestyle change

• Monitor for exercise tolerance and medication-related side effects

• Liaise with healthcare professionals when appropriate

• Provide simple education clients can implement immediately

Your role is not just to deliver training sessions, but to support long-term cardiovascular health through structured, goal-driven coaching.

Listen to the Podcast

Next Steps

If you want to build confidence working with clients who have medical conditions, check out our Level 3 Exercise Referral Course. If you also need your PT qualifications, we can put together a bespoke package that saves you some pennies.

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Short-term effects of exercise

The following describes the short-term effects of exercise on the neuromuscular system that one would typically experience during a good session at the gym.

1. Increased blood flow to working muscles

Blood is redirected to the muscles that have a greater demand for oxygen and nutrients. For example, if we are training our legs, then we will get an increase in blood flow to our legs. Often referred to as a muscle pump!

2. Increase in temperature

Blood also carries heat so the working muscles become warmer.

3. Increase in pliability

Muscles are a bit like blue tack! If you stretch blue tack when it is cold, it just tears. However, if we warm the blue tack in our hands, then we can stretch it really well. When the temperature of our muscles increases so does our ability to stretch them.

4. Increased nerve to muscle connection

When we become active, our nervous system wakes up and starts connecting and recruiting muscle fibres. This leads to greater power output from our muscles.

Want to learn more?

Check out our fitness courses; whether you want to start a career as a fitness instructor or already working in the leisure industry and want to develop your skills, we’ve got you covered. Head over to our courses page, or if you need assistance, reach out to one of our tutors via our contact page.

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If you want to benefit from our expertise face-to-face, learn some new skills, and network with other like-minded people, then book onto one of our workshops.

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Blood pressure classifications

Optimal blood pressure 120/80 mmHg or lower. A reading such as this can suggest a low risk of cardiovascular disease. If blood pressure increases until there is a reading of 140/90 mmHg a doctor can classify this as stage hypertension which can suggest the onset of cardiovascular disease. A blood pressure reading of 180/110 mmHg would represent stage 3 hypertension which is considered an absolute contraindication to exercise. Hypotension is the term used to describe low blood pressure such as 100/60mmHg although this is not considered to increase the risk of cardiovascular disease.

Cardiac output

The volume of blood pumped out of the heart in one minute is called cardiac output. The higher the cardiac output the higher the blood pressure. When we exercise our cardiac output increases which intern increases our blood pressure. However, this is just a short term effect as regular aerobic exercise overtime can reduced resting blood pressure.

Total peripheral resistance

The resistance the blood vessels offer to blood flow is called total peripheral resistance. The greater the total peripheral resistance the greater the blood pressure.

Blood pressure = cardiac output x total peripheral resistance

Now try this quick quiz below:

The post What is Blood pressure? appeared first on Storm Fitness Academy.

Structure of Adenosine Triphosphate (ATP)

ATP is comprised of one adenosine molecule and and three phosphate molecules. When one of the phosphate molecules is released and ATP becomes ADP (adenosine diphosphate) this in turn releases energy.

We have a very limited store of ATP in our bodies so we have to continually resynthesise it. This is called the ATP cycle. We can do this via the breakdown of phosphocreatine, carbohydrate, fat or protein. 

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Effects of exercise on the circulatory system

The effects of exercise on the respiratory system

Short-term effects on the circulatory and respiratory systems

• Increased heart rate
• Increased breathing rate
• Increase in systolic blood pressure
• Increase vasodilation of blood vessels in the working muscles
• Increased volume of air in the lungs
• Increased stroke volume
• Increased cardiac output

Long-term adaptations on the circulatory and respiratory systems

• Decreased resting and working heart rate
• Increased aerobic capacity
• Normalised blood pressure
• Hypertrophy of left ventricle
• Increased size and elasticity of arteries
• Increased capillary network
• Increased strength of diaphragm and intercostals
• Increased stroke volume and cardiac output
• Reduced levels of LDL cholesterol (harmful cholesterol)
• Increased blood volume
• Increased number and size of mitochondria

Where can I learn more about anatomy and physiology?

Our level 2 gym instruction and level 3 personal training course include anatomy and physiology modules. We also have a course package that combines both of those qualifications.

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The location of the lungs

The lungs are located in the thoracic cavity, behind the sternum and the ribcage. 

The direction of airflow within the respiratory system

Nose and mouth→Pharynx (throat)→Larynx (voice box)→Trachea→Bronchi/bronchus→Bonchioloes→Alveoli

Inspiration

The diaphragm contracts and descends drawing air into the lungs..

Expiration

The diaphragm relaxes and ascends and pushes air out of the lungs.

Tidal volume

The amount of air inhaled/exhaled in one breath.

Minute ventilation (MV)

The amount of air inhaled/exhaled in 1 minute.

Breathing rate (BR)

The number of breaths taken in 1 minute.

Diffusion

The movement of gas from an area of high concentration to an area of low concentration.

Gaseous exchange

The process where oxygen is exchanged for carbon dioxide.

Now try this short quiz!

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It is composed of the following components.

Now test your memory with a quick quiz!

The post The blood appeared first on Storm Fitness Academy.

Can you now remember which is which?

The post Structure and function of blood vessels appeared first on Storm Fitness Academy.

Atria (upper two chambers)

The upper two chambers of the heart are called the right and left atrium. Both chambers receive blood via the veins.

Ventricles (lower two chambers)

The bottom two chambers of the heart are the right and left ventricles. Both these chambers pump blood into the arteries.

Right ventricle

The chamber of the heart that pumps deoxygenated blood to the lungs via the pulmonary artery.

Left ventricle

The heart chamber that has the most muscular wall as it must pump blood around the entire body, via the Aorta.

Aorta

The aorta delivers oxygenated blood from the left ventricle to the body tissues. The strongest artery with the thickest wall, as it must withstand high blood pressure.

Circulation of blood

The Systemic Circulatory System

The blood flow between the heart and the body tissues. Consisting of the: Left ventricle, right atrium, aorta and vena cava.

The Pulmonary Circulatory System

The blood flow between the heart and the lungs. Consisting of the: Left atrium, right ventricle, the pulmonary artery and the pulmonary vein.

Atrioventricular valves

The heart has valves to prevent the back flow of blood. The artria valves are called the atrioventricular valves which prevent the back flow of blood from ventricles to atria. Or put another way they ensure the one way flow of blood from atria to ventricles.

Semilunar valves

The heart also has semilunar valves which prevent the back flow of blood from the pulmonary artery and aorta into the ventricles.

Heart rate

Inside the wall of the right atrium is the hearts own pacemaker, the sinoatrial node (SAN). The SAN is controlled by the autonomic nervous system and responsible for the contraction of the heart.

How many of those can you remember?

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