8

Jun

Our Health and Fitness Blogs

Health and Fitness BlogsWe have recently been working very hard on the visual aesthetics and functionality of this blog and it got me thinking…

Why do you read blogs?

I mean judging from the traffic stats on this site we get a lot of visitors. A lot of visitors that stay on the site for a decent amount of time. Enough time you would think to read a few post and gather some information about what we do as a company and how we do it.

So that go me thinking. Why do our readers read blogs?

Is it for gaining some of the latest information on training and the fitness industry?

Is it to try and learn a little more about the company your considering buying a service from?

Is it to research your own industry and find out what is happening out there in the big wide world of health and fitness?

Either way I think all health, fitness and personal training blogs need to be viewed with a very objective (not just aesthetic, as unfortunately we have been placing a lot of focus) eye and see a blog for what it is.

Blogs are a great way to reach out and interact with people and keep them informed, but they should never been seen as an authority on exercise, or training.

Make sure any information your read out there in the big wide bloggospehere is viewed with an objective eye. If you want to apply something to your own situation, do it objectively.

And remember a blog is an opinion piece, not a research piece!

Stay healthy.

PS – Some great health and fitness blogs out there “in my opinion” are:

Craig Harper

Diesel Crew

There are a lot, lot more great health, fitness and personal training blogs out there. Any suggestions?

26

May

Sign up for our FREE boot camps in Melbourne!

You can register for the Melbourne boot camps if you head here in the calendar – 30 Days of Health and Wellbeing

The sessions take place at Melbourne Sports and Aquatic Centre, Aughtie Drive, Albert Park. Bootcamps run every Monday, Wednesday & Friday during the ’30 Days of Health & Wellbeing’ from 2nd June – 30th June 2010We hope to see you there!

The Revolution Personal Training Bootcamp is a great way to get your journey towards health and fitness started. Our expert trainers will guide and motivate you though a fun and rewarding exercise program. No two sessions will be the same, so you will never know what to expect!

Time: 6am to 7am

Where: Melbourne Sports and Aquatic Centre, Aughtie Drive, Albert Park, Melbourne
Spe
The Revolution Personal Training Bootcamp is a great way to get your journey towards health and fitness started. Our expert trainers will guide and motivate you though a fun and rewarding exercise program. No two sessions will be the same, so you will never know what to expect!

Time: 6am to 7am

When: Wednesday 2nd June 2010

Where: Melbourne Sports and Aquatic Centre, Aughtie Drive, Albert Park, Melbourne

Special Guest: Giaan Rooney will be training with the group!

Numbers are strictly limited so please register below to secure your spot in this session.

Bootcamps run every Monday, Wednesday & Friday during the ’30 Days of Health & Wellbeing’ from 2nd June – 30th June 2010

25

May

Recovering From Exercise


Recovery, it’s a word that I’m sure all of us have heard and know how important it can be in regards to exercise, but how many of use actually put into place a strategy that will help us to recover from exercise faster, so that we are ready to tackle another training session sooner? This article will look at three strategies that have been shown to be effective at helping you to recover and can be done at home for a relatively low ongoing cost. A study by Gill, Beaven & Cook, showed that these three strategies were able to help you recover from exercise up to twice as fast as if you were to do nothing.
The first strategy is active recovery; this involves performing light low impact exercise for around 10 minutes after an intense training session. The best way to do this would be cycling at between 60-100 RPM, or a 10 minute light walk immediately after you finish your workout. This method has been shown to improve blood circulation and increase the rate at which lactate is removed from your muscles.
Another method that was tested with great result was wearing a compression garment after exercise. In the study mentioned above, participants were asked to wear a compression garment (ie: skins, Under Armour, 2XU, etc) for 12 hours after exercise. This was found to greatly improve the ability of various physiological variables within your body to return to near normal levels after exercise.
Finally we have contrast water therapy. This recovery method involves alternating between hot water & cold water which can easily be done in a shower, by spending 1 minute under cold water then about 2 minutes under hot water and repeating this at least 2-3 times. It has been proposed that this helps your muscle to “pump” out any lactate by constricting and dilating blood vessels.
So after your next hard training session give one of these methods a try and see if it helps you to recover and feel a little better that little bit sooner.

25

The Acai Berry – The New Weight Loss Superfood

By Michela DiTocco
The Acai berry is a fruit from the Amazonian palm tree located in the Brazilian rainforest. It has been well publicised of its antioxidant effects, which are much greater than a lot of other fruits and berries available. It is naturally lower in sugar than some other fruits and can be consumed alone or in juices, smoothies or as a dietary supplements.  The Acai berry has 10 times more antioxidants than the average red grape and 10-30 times more than the flavenoids found in red wine.
The Acai berry has been known for its weight loss benefits and can be a great weight loss aid. This berry has a great composition of essential fatty acids (EFA), amino acids, fibre and phytosterols, which are important in increasing your metabolism, enhancing digestion and reducing appetite.  The EFA are needed by our body to maintain proper health and the Acai berry is rich in Omega 3 & 6 which the body can use to improve your metabolism. The amino acids found in the berry are the building blocks for proteins and your body uses these to build and regenerate muscles from resistance training and other exercises. The fibre is important in cleansing your digestive system and improving the absorption of nutrients in the body, while phytosterols are the body’s building blocks for cell membranes which help strengthen our digestive tract. All of these properties will help your body function at its optimal level and help your body lose weight through increased metabolism, increased energy levels and acting as an appetite suppressant.
This little berry does a lot more for you than its proclaimed weight loss effects. It also provides you with a sense of energy and well being. Many nutritionists claim that this berry helps to improve digestion, cleanse the intestines, support cardiovascular health, increase mental clarity, reduce insomnia, enhance vision, slow down the aging process, building muscles, improving the immune system and circulation, increase fat loss, improve injury and workout recovery, and finally increase energy levels. It is even believed that the high potency antioxidants found in this berry can possibly prevent certain forms of cancer.
As not all the health claims made about the Acai berry have been scientifically proven, there are no specific guidelines as to how to include this berry into your diet. Also the weight loss benefits are not equal to every individual and this product is sometimes difficult to obtain and can be expensive. There isn’t a specific “Acai berry weight loss diet” that you can follow. However, including this superfood with a well balanced diet will assist in your weight loss or improved general health, whichever you desire.

1

Apr

Should Women Lift Heavy Weights?

By Russell Laurie

Many women avoid strength training because they’re afraid it will give them massive, Schwarzenegger-sized muscles.  But while strength training can initially increase your overall weight (muscle is heavier than fat), it certainly won’t cause you to look bulky, and will make women look smaller, firmer and toned.

Women simply do not have enough testosterone, a key hormone that allow for increased muscle mass. In fact, women have ten to thirty times less of the essential hormones than their male counterparts. Unlike most men, women who seek to gain muscle mass certainly do not have an easy time accomplishing this goal.  Most female strength athletes with large muscular physiques are only able to achieve this from an extremely vigorous and specialised workout plan over a long period of time and are often taking muscle-building drugs, such as anabolic steroids or growth hormones.  Weight training alone will not build large muscles in most women, and the ordinary exercisers definitely won’t get anywhere close to being able to.

As your lean muscle increases, so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each 1-2kg of muscle you gain, you burn 70 to 100 more calories each day, which translates into 3000 additional calories per month which would ultimately result in a weight loss of 4.5-5kg in a single year doing nothing more than increasing your muscle mass by 1-2kg.

Some more reasons why every woman should add strength training to her workout regimen:
• To preserve bone mass and decrease the risk of osteoporosis
• To reduce blood pressure
• To improve your athletic performance
• To create strong tendons and ligaments
• To lower the risk factors for various diseases
• To reduce your risk of injury, back pain and arthritis
• To boost resting metabolism (the amount of calories your body burns when it’s not doing anything), and fight the creeping weight gain of advancing age

Although the average woman won’t lift the same load as the average man, all the general strength training principles apply equally to both sexes. That means that to get the benefits of strength training, you need to do it often enough (two or three times a week), and with the right weights (keeping the weights heavier enough that you can only perform between six to twelve repetitions per set).

So, should YOU Strength Train? 

If you want to lose weight, burn more fat, look and feel stronger and have stronger bones, then ABSOLUTELY!

1

Hydration and it’s effects on your body.

We all want to perform our best during a sporting event. Our bodies’ fluid levels are extremely important in allowing us to perform at an optimal level; the slightest amount of dehydration (minimum 2% of your body mass), can affect your performance significantly.

Dehydration can have a negative effect on the body’s endurance exercise ability; fatigue can set in and your performance ability is diminished. You may also experience symptoms such as reduced mental and motor functioning, and abdominal distress (nausea, vomiting and gastric cramping).

So to avoid dehydration during a sporting event you need to ensure you are consuming the right product to complement your training. Water is the most accessible and inexpensive fluid that is needed to rehydrate your body.  However, some people don’t like the taste of plain water and it lacks nutrients such as carbohydrates and electrolytes (which are lost during exercise). Fruit juices are also a good option to drink to rehydrate as they contain carbohydrates to replenish the diminished muscle glycogen levels. They should be consumed at a 5% concentration and opt for less acidic juices to avoid stomach upset. There are other alternatives, such as over the counter sports drinks (Powerade or Gatorade), or professional hydration fluids (found in health food stores). Both options are generally well balanced with nutrients, ideal for prolonged exercise, and have a variety of flavours. They can be expensive, however, and may be difficult to obtain.  It is also important to remember to consume these drinks cold, not at room temperature. This is due to the fact that numerous studies have found that the nutrients are absorbed faster and therefore rehydration and performance improves more quickly.

There are drinks to avoid during exercise or sporting events. These include caffeinated drinks (coffee, tea, cola, chocolate drinks & Guarana drinks), fluids with tannins (red wine & green and black tea), sodium drinks (fizzy drinks), and alcohol. This is because most of these types of drinks will dehydrate your body further, have a diuretic effect on the body, and impair your body’s performance.

An overview for ensuring adequate hydration before a sporting event could be as follows: the night before, begin drinking fluids (around 200ml) every 30 minutes. Continue this on the day of the event up until 20 minutes before the event (this is because it takes roughly 20 minutes for the stomach to empty). During the event you should consume anywhere from 800mls to 2100mls per hour (sipping only); however, this will depend on the duration of the sport and the intensity required. After the event you need to start refueling with carbohydrates (drinks and foods) and complete hydration can take up to 12 hours.

These are all important points to remember when exercising/training for a sporting event, and how without the correct hydrating techniques your body may not perform at its best.