20

Mar

Lazy Sunday @ Hanging Rock

Well people the sun is shining and the birds are chirping. So I think for your lazy Sunday this week there is only one thing to do and that is to get outdoors and make the most of it, especially as summer is officially over so you just never know when the next beautiful day may come around.

A great way to get outdoors and enjoy the sunshine is to head off on a picnic lunch and Hanging Rock near the Macedon Ranges is a pretty cool place to check out. It is the site of one of the worlds largest volcanic plugs and over the years weathering and erosions has added some strange rock formations around the place.

So pack your picnic basket and grab your walking shoes and head on down to hanging rock and bask in the sunshine.

For more information on the area check out their website: http://bit.ly/hV47RX

18

Mar

Personal Training in South Melbourne

We have been working within the Fusion personal training studio in South Melbourne now for quite some time and we are finding it a great location and space to get some fantastic results with our clients.

We now have both myself and another Revolution personal trainer Nathan Tieppo working within the center and achieving some great results with our valued members.

The center is very easy to get to and in a very hand spot in South Melbourne right opposite the South Melbourne market. There is a heap of parking on most days and being right off the freeways has been pretty handy for myself when I have to scoot off after a session.

The studio is also quite close to the Clarendon Street tram line as well as the St Kilda tram line so public transport is hand as well if that is the most convienient way for you to get around.

A number of our customers who use the train also find the short walk from Southern Cross train station not too bad either.

The center is very well equipped and has a heap of gear, so whether you are wanting to build strength, get fitter or lose weight and drop a few kilos this is a great place to train.

So if this would work for you we would love to see you down in South Melbourne for a personal training session. Remember that we also offer Group Personal Training and partner sessions with our personal trainers in this locations.

We hope to see you down there soon!

P.S. Remember to either email info@revopt.com.au or ring ahead to book on 1300 362 311. Or you can visit our get started page at get started to send us through your questions via email, then we can get back to you at the most convient time for you.

15

Mar

Fitness for Health

Doctor NickThe question that who is fitter out of a marathon runner vs. a sumo wrestler cannot be answered so simply. When we talk about ‘fitness’ often people only think about aerobic fitness. Fitness is such a broad term and a complex subject which can include health and skill related fitness. These components of fitness include endurance, agility, speed, strength, power, flexibility, balance and skill.

Health related fitness is often divided into several other components which form our overall health status:

– Endurance: This is also sometimes known as stamina and is the ability of your body to continuously provide enough energy to sustain submaximal levels of exercise This type of fitness has enormous benefits to our lifestyle as it allows us to be active throughout the day, for example walking to the shops, climbing stairs or running to catch a bus. It also allows us to get involved in sports and leisure pursuits.

– Strength: vitally important, not only in sports but in day-to-day life. We need to be strong to perform certain tasks, such as lifting heavy bags or using our legs to stand up from a chair and maintaining posture. Strength is defined as the ability of a muscle to exert a force to overcome a resistance.

– Flexibility: the movement available at our joints, usually controlled by the length of our muscles. This is often thought to be less important than strength, or cardiovascular fitness. However, if we are not flexible our movement decreases and joints become stiff. Flexibility in sports allows us to perform certain skills more efficiently, for example a gymnast, dancer or diver must be highly flexible, but it is also important in other sports to aid performance and decrease the risk of injury. In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also helps to improve posture, reduce low back pain and improve balance during movement.

– Body Composition: the amount of muscle, fat, bone, cartilage etc that makes up our bodies. In terms of health, fat is the main point of interest and everything else is termed lean body tissue. The amount of fat we carry varies from person to person and healthy averages vary with gender and age. A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because excess body fat can contribute to developing a number of health problems such as heart disease and diabetes and places strain on the joints, muscles and bones, increasing the risk of injury.

In conclusion fitness cannot be defined as any one thing; it is broken up into many components. These components are all very important in activities of daily living. Most sports involve all of the fitness components however some may be more important than others. So the answer to the question, ‘who is fitter between a marathon runner and a sumo wrestler?’ The marathon runner would be fitter in terms of endurance and body composition however the sumo wrestler would be fitter in terms of strength and power.

view image at original source: ironcut.blogspot.com

13

Mar

Lazy Sunday @ Moomba

Good Morning boys and girls, there is only one thing better than waking up on a Sunday morning and having the day all to yourself, and that is knowing it’s a long weekend and you have Monday to relax to.

If your stuck for ideas on what to get up to today then you are in for a treat because over the long weekend Melbourne’s annual Moomba festival is running. With loads of activities and fun things to see and do your sure to be in for a great day. There is the music stage with performances from Lisa Mitchell, The Verses and Ross Wilson to name a few. Along with a carnival, silent disco, the Moomba Parade, Waterskiing and a fire show just to name a few things. But how can you forget that today is also the day of the Birdman Rally, so get down there and have a laugh at some crazy people jumping into the Yarra river.

The Moomba Festival is located in the heart of Melbourne, spilling across Alexandra Gardens, Birrarung Marr and the Yarra River, between Princes Bridge and Swan Street Bridge.

View image at original source: http://bit.ly/hs2mOi

8

Mar

Struggling To Find Healthy Snack Options?

Eating regularly can help to maximize energy levels and concentration, and can help improve food choice. Take food with you to make sure something suitable is always available.

Select from the following low fat, low glycemic index foods. As with everything however, remember portion control is the key

– Fresh fruit.

– Canned fruit in natural juices.

– Low fat flavored yoghurt such as Yoplait light, Nestle, or Vaalia.

– Light Fruche or Le Rice.

– Dry Crackers such as Ry Vita or Vita Wheat topped with low fat cheese, low fat dip, tomato, jam, honey or vegemite.

– Homemade popcorn.

– Fruit loaf topped with jam or honey.

– Fruit salad.

– Skinny milk cappuccino.

– Sultanas.

– Mixed dried fruit.

– Handful of mixed dried fruits and nuts.

– Low fat yoghurt and mixed nuts.

– Fruit and bran muffin

– Breakfast cereal and low fat milk.

– Grainy toasting muffins

– Commercial salsa dip with oven baked pita bread.

– Low fat fruit smoothie.

– Low fat dips and chapatti bread.

– Low fat milkshake.

– Low fat soy milkshake.

– Toasted soy linseed bread or fruit toast

– Hard Boiled Eggs

– Rice Crackers

– Tinned Tuna

– Tinned bean and corn mix

8

What The Hell Is Eccentric Strength Training?

Eccentric Resistance TrainingWhen a muscle contracts the length can either change or stay the same. If the muscle length remains the same it is known as an isometric contraction, an example exercise is holding the plank. Whereas if the muscle length changes it is known as an isotonic contraction, an example exercise is performing a bicep curl. An isotonic contraction involves two phases; the shortening phase (i.e. the up phase of a bicep curl) which is called a concentric contraction and the second phase is the lengthening phase which is known as an eccentric contraction (i.e. the lowering phase of a bicep curl).

Research has shown that eccentric training, where the muscle lengthens, can be more beneficial for optimal performance training. With eccentric training, muscles are able to create more for less work. This means that eccentric contractions use less energy and actually absorb energy that will be used as heat or elastic recoil for the next movement.

While energy costs remain low, the degree of force is very high. This leads to muscles that respond with significant increases in muscle strength, size and power. Research has shown that increases in both strength and muscle fiber are higher in eccentric training than in traditional concentric training. In old age, loss of strength and muscle mass is commonplace. Eccentric training enables the elderly, and those with the same problems, the ability to train muscle groups and increase strength and resiliency with low-energy exercise.

Performing eccentric dominant contractions have been shown to also assist in injury prevention. This is particularly true for hamstring injuries. By conditioning the muscle eccentrically they will become stronger at longer lengths and therefore decrease the risk of hamstring injuries. Some great example exercises are deadlifts and back extensions.

In conclusion eccentric contractions use less energy, even though they create more force than concentric actions. Performing these types of muscle contractions can have significant benefits in decreasing the risk of injuries. Furthermore due to significant increases in strength and power seen in eccentric contractions it is optimal for improvements in training.

view photo at original source: www.2pep.com