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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Can’t Do a Squat?

Posted by on May 5, 2015 in Uncategorized

A dodgy knee shouldn’t stop you from getting the benefits of this essential functional movement. The squat is about the best exercise to target all the big muscles in your legs and best of all, you don’t need any more equipment than a chair or Exercise ball and your own body weight. Squats not only strengthen and shape your legs and booty, they are also one of the best fat burning exercises you can do. So it is a good idea to incorporate them in your weight training sessions, two to three times per week. However a common problem with squats is poor technique which can lead to injury. Many people lead with their knees but this is incorrect. You must first push your hips backward like you are going to sit down. How can I modify the squat if I feel I have poor technique or have a knee injury or knee pain? Option 1: Using the Common chair: Sit tall on the edge of a stable chair, with your spine straight, shoulders down and chest up. It is a good idea to place it against a wall so it can’t move. Place your feet on the floor shoulder-width apart. Push up through your heels and in a strong movement stand up. Depending on your level of mobility, you can either support yourself with your hands to sit back down on the chair or, from a standing position, push your hips back and in a controlled movement sit back down on the chair. This is 1 rep. Option 2: Using an Exercise Ball Stand tall with an exercise ball between the wall and your lower back, with your feet a little wider than shoulder-width apart and your toes pointing out. Lean into the ball, push your hips back and in a controlled movement, lower into a squat. The ball will roll down the wall, giving you support. Once you reach your sticking spot (aim to get to a 90 degree angle), push up through your heels in a strong movement to return to standing as the ball rolls up the wall with you. This is 1...

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Health Benefits of Resistance Training

Posted by on Feb 16, 2015 in Uncategorized

Some of the  main physical and mental health benefits that can be achieved through resistance training include: improved muscle strength and tone – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest greater stamina – as you grow stronger, you won’t get tired as easily prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity pain management improved mobility and balance improved posture decreased risk of injury increased bone density and strength and reduced risk of osteoporosis improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood a better night’s sleep and avoidance of insomnia increased self-esteem enhanced performance of everyday tasks. To sum up, you will Lose weight/ body fat Have more energy Feel good Reduce or eliminate joint pain Stress relief...

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Weights Really do Bust the Xmas Tummy

Posted by on Jan 5, 2015 in Uncategorized

Removing extra Christmas Kilos is easier if you do weight training rather than aerobic exercise, a new study has found.  Researchers at the Harvard School of Public Health found men who did 20 minutes of daily weight training had less age-related abdominal fat than men who spent the same time doing aerobic activities, but combining the two activities was even better. Engaging in resistance training or ideally, combining it with aerobic exercise, helps to lessen abdominal fat while increasing or preserving muscle mass. The researchers studied the physical activity, waist circumference and body weight of 10,500 healthy US men aged 40 and over who had participated in the health professionals follow-up study between 1996 and 2008.  They analysed which activities had the most effect on the men’s waistlines over 12 years. Those who increased the time spent in weight training by 20 minutes a day had less gain in their waistline (-0.67cm) compared with men who similarly increased the time they spent on moderate-to-vigorous aerobic exercises (-0.33cm) and work in the backyard or stair climbing (-0.16cm). “This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly” said Frank Hu, Professor of Nutrition and Epidemiology at Harvard School of Public Health and senior author of the study “To maintain a healthy weight and waistline, it is critical to incorporate weight training with aerobic exercise”   Ref:    Jane Hansen, Sunday Telegraph 28th December 2014...

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Boxing & Its Benefits

Posted by on Dec 16, 2014 in Uncategorized

Boxing is one of the most demanding but also most rewarding forms of exercise training. It conditions your entire body and provides one of the most challenging and enjoyable workouts of any sport. The physiological as well as psychological benefits of boxing are extensive. These include increased self-discipline and self-confidence, increased agility, speed, coordination, endurance and strength. Unlike most forms of training, reflexes are also improved and skills are learnt. Some Reasons to take Boxing Courses Boxing is a high intensity full-body workout that will make you physically stronger as well as aerobically and anaerobically fitter. It is a complete workout for your cardiovascular and endurance systems as well as training upper body, lower body and core strength. Calorie expenditure and fat burning are very elevated during boxing as it is such a high intensity workout utilizing large muscle groups and constantly keeps you moving. Boxing does not tend to add muscle bulk as much as tone and define muscle because it involves such high repetitions. Boxing is a workout that can accommodate for all levels of strength and fitness and can be enjoyed by beginner to advanced participants. Drills can easily be modified to increase or decrease intensity and complexity of the workout....

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