Did you know you are Never too old to get into Exercise?

Posted by on Dec 12, 2018 in Personalised Training

Did you know you are Never  too old to get into Exercise? The secret is to find an activity that is fun, supportive and challenging.  If you start today, in a month you will feel stronger, fitter and improved some aches and pains.  Your joints will love you. Knee pain affects two thirds of women over 50 and is often brought on by osteoarthritis but this needn’t  prevent you from exercising.   Aqua aerobics and swimming are great if you have osteoarthritis as they will improve your fitness without straining the joints.  Gentle exercise, strength training using light weights or just your body and cycling can also help strengthen your muscles and sometimes alleviate pain. If you think you are too unfit to start exercising, the important thing is to find a someone like a Personal Trainer who can help you and adjust your exercise to suit your level. 75% of women are afraid of gyms.  But you don’t have to join a gym to get fit.  You can walk, swim or dance or do any other activity that gets you moving and having fun.  Find a buddy to join with you as you are more likely to stick to it. A Canadian study also found 41% of women over 60 avoid exercise as they are afraid of falling but regular exercise can build balance, strength, stamina and flexibility and massively reduce your risk of falling.  Weight training, yoga, pilates and tai chi are all especially effective If you find something you love that keeps you moving, you won’t find exercise a chore.  Examples are bushwalking, dancing, gardening, bowling, hiking, playing outdoors with...

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BENEFITS OF METAFIT HIIT TRAINING? 5 THINGS THAT HAPPEN TO YOUR BODY

Posted by on May 31, 2018 in Metafit HIIT Training

So you think you’ve heard all of the many benefits of HIIT training? Aside from fast fat loss and quick results, HIIT training is loved thanks to it’s short, but sweet workouts. But what’s actually going on beneath the Lycra when you HIIT it hard? You’ll push yourself to the max The clue is in the name. Moving at max intensity is the only way this will work. This style of training puts a large stress on your cardiovascular system and increases your body’s need for oxygen during the effort phase creating an oxygen shortage. This shortage tries to replenish itself during the recovery phase, however, due to the short nature of the recovery, the system doesn’t have time to recover fully before the next interval. You’ll sweat – wear the glow with pride! Sweating lots all part of the HIIT experience. But don’t reach for a towel between sets. For the body to lose heat through sweat, it must evaporate from the skin, so wiping it o  will likely just increase overall sweat production. Wear your sweaty glow with pride. You’ll also rest for half the workout A rest is as good as a rep. Yes, really. The ideal ratio for a 20-minute session is 30 seconds on, 60 seconds off. Resting for so long might feel like cheating, but your muscles need time to renew their oxygen and glycogen levels. Too little rest and your body becomes catabolic, breaking down muscle tissue. You’ll tap into your muscle glycogen (which metabolises fat) To power a HIIT session, your body taps into muscle glycogen, not fat stores – calm down, if your goals include weight loss, this is a good thing. HIIT triggers a release of human growth hormone and testosterone – both play a key role in metabolising fat. For best results, go for a peak hormone response by incorporating compound movements into your session; think squats, lunges and burpees. You’ll burn calories for hours after Your body is still burning calories while you’re busy shaking up your post-workout protein shake. This after-burn effect is known as Excess Post-Exercise Oxygen Consumption or “EPOC” and is the reason to why this style of training is so much more effective at burning calories and in turn fat than your steady state or regular aerobic exercise. Simply put, you’re still burning calories for hours after your workout ends. You can amplify this effect by staying active, so consider Metafit as part of your daily routine.  ...

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The Key to Ageing Well:

Posted by on May 22, 2018 in Uncategorized

New research claims that boosting your cell health could be the answer to a long, healthy life. Most age related diseases are linked to mitochondrial dysfunction. Every cell in the body relies on the mitochondrial energy supply to function; so we want to slow the rate of damage within the mitochondria you have and increase the rate of new mitochondria you produce. Of the many suggested tactics to achieve this goal, exercise is the most important!!   And the more intense the workout, the better the results.  When you put your body under pressure like you do with fast high intensity exercise, it has to find a way to keep up with those demands on energy and it’s solution is to make mitochondria more efficient.. A recent study from the Mayo Clinic in the US found that regular high intensity interval training (HIIT) led to a 49-69 per cent increase in how well the mitochondria performed and the biggest benefits were seen in older participants. Try one of our HIIT Classes:  6.15 am Saturday Mornings at Oak Flats Senior Citizens Hall.  Only 30 mins; Investment $10....

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Changing Habits

Posted by on May 31, 2016 in Uncategorized

Changing Habits New research suggests it takes an average of 66 days to turn small changes into a routine habit. However, Sydney clinical psychologist Dr Cindy Nour says that when struggling to change certain behaviours; it’s totally normal to take two steps forward and one step back. Journaling is a simple way to become aware of your behaviour. By writing down your habits, the environment you’re in when they rear up and how you felt, you soon notice the cues and patterns that will act as warning signs to allow you to face your habits head on. Try to think of ways to improve your environment so the triggers are removed Make sure you secure a support network. You don’t need to completely eradicate a habit but rather replace the bad with something more promising. Concentrate on small shifts to eventually achieve and sustain big results If you need help, please contact...

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Exercise Your Essential Organ

Posted by on May 23, 2016 in Boxing

You should aim for 20 mins exercise every day. The exercise needs to be cardio and you need to be working at 50 to 60 per cent of your max heart rate. “To determine your max heart rate, subtract your age from 220. You don’t have to run, you can walk. Wearing compression garments can boost the benefits of exercise. According to research by the Australian Institute of Sport and Aussie company 2XU, compression garments can help blood flow through the heart. If you want a great cardio workout, come and try a Boxing Class Your first class is free, so come on and try it out! Bring a friend for free too. Thereafter classes are $15/class, or buy set of 5 ($50) or 10 ($100) week sessions that is only $10/class. Location:...

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