Author Archives: Nathan Tieppo

Lazy Sunday Keeping Cool

Good morning, it would seem that summer has finally arrived with sweltering temperatures predicted for today so todays lazy sunday post is all about keeping cool and trying to escape the heat with a few of my favourite ways to keep cool.

Go to the beach – One of the best ways to cool off on a hot summer day is to head down to the beach and have a long splash around in the water to keep cool. But if you plan to do this make sure you slip, slop, slap. It also wouldn’t be a bad idea to head down early to avoid getting stuck in traffic when everyone suddenly gets the same idea.

Watch a movie – A great way to spend a few hours in the cool is to check out a movie at the cinema. you can watch a movie in air conditioned comfort and it wont run up the power bill at home.

Ice Skating – The docklands ice skating centre is a sure way to keep cool especially if you havent skated much before as I’m sure you will end up spending a lot of time laying down on the ice.

Just a few suggestions to keep your body temperature down in the heat. if you can think of any other great ways to cool off we would love to hear them.

Have a great day and remember to keep hydrated & slip, slop, slap if your going to be in the sun.

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Exercise Myth Busters #43

I shouldn’t eat between meals

In fact the opposite is true, eating a small, healthy snack between meals will help keep your blood sugar at an even level meaning you will feel more energetic and prepared to face the rest of your day. It will also sustain your metabolism so any food you consume is digested and processed faster. Eating regular meals will help control your appetite whilst also reducing the likelihood of over-eating at your next meal.

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Overload – The Key Ingredient to Success


Progressive OverloadOverload is one of the key principles of training, whether you are training for fitness, weight-loss, strength, flexibility, balance or anything, really. If you want to improve, then mastering the principle of overload is essential.

Overload works as result of forcing your body to adapt to ensure it is able to handle what you are going to throw at it next; it’s a kind of defence mechanism for the body. Take a resistance training session for example: during the session you will overload your muscles, causing minor damage to the muscle tissue. Your body will react by repairing the damaged muscle and adding in some slight improvements in strength, size, etc. to try to make sure that if you were to do the same thing again, your body will be able to handle it without as much damage occurring.

Although the mechanisms of damage and repair will differ, the same principle applies when training other fitness components such as cardiovascular fitness, flexibility and balance.

But how to overload your training? There are three main ways in which you can continually overload your body while you are training and they are all pretty self-explanatory.

Intensity – The intensity at which you are training. This can be measured by the speed at which you are running, riding, rowing etc. For resistance training, it is a combination of the weight you lift and the number of sets and repetitions performed.

Duration – How long your training session lasts for. This can also be further broken down into the length of each interval, or rest period, or even into the tempo of a single repetition of a strength session.

Frequency – How often you are performing the same program. When altering the frequency of an exercise program, special consideration should also be paid to allowing enough recovery in between sessions, particularly sessions working the same fitness component and muscle groups.

So by changing these three variables in your workout you will be able to continually overload your body, improve fitness and increase weight-loss. It would also be recommended that frequency should only be increased on rare occasions as your fitness and recovery measurably improves. You should also only overload one aspect of your training per session, writing down the info from your workout (such as speeds, weights, sets, repetitions and durations), to make sure you don’t go backwards; you should always look to improve on the previous sessions in some way.

Man Up Monday Personal Fitness Workout #24

Good Morning, hope you had a great weekend and you are all looking forward to some well deserved time off to relax over the next few weeks.

Yet again the weather today is looking a bit ominous so for todays workout we will be using exercise that can be done indoors just about anywhere, as long as you have the space to lay down on the ground and jump in the air you are set.

Our ‘Man Up’ Monday circuit for today is

Burpees

Mountain Climbers

Push Ups

Get Ups

Tuck Jumps

V Sit

Ok, so here is the fun part start at 2 reps of each exercise as you complete the circuit add an additional 2 reps on each time building to 10 reps and then back down again (apart from mountain climbers – start @10 and add 10 more each time).

Good Luck, be sure to record your time and post it below.

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Lazy Sunday @ National Sports Museum

Good Morning, well its the last Sunday before Christmas, so I trust that al of you have your Christmas shopping sorted and are looking for a way to enjoy your afternoon and stay away from the crazy Christmas crowds at Melbourne’s shopping centres.

Check out the National Sports Museum located at the Melbourne Cricket Ground. It contains loads of exhibits with the history of Football, cricket, horse racing and the Olympics.

The most entertaining exhibit though would be the interactive exhibit that enables you to test out your football abilities with goal kicking competitions with AFL players, challenges against cricket stars and loads of challenges and activities.

So get on down and see how you compare to our sporting stars.

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Myth Busters #41

Resistance training is only for young athletes

Resistance training can begin when you are in your late teens but should continue as you enter adulthood and even into old age because without resistance training we lose muscle mass and gain body-fat as we age. As we lose muscle mass we lose strength and become weak, fragile and more prone to injury. It has even been shown to reduce the impact and onset of osteoporosis.

The type of weight training will differ between age groups just as it differs depending on the individual’s goals for exercise and fitness and doesn’t have to include lifting bulky weights, just using your body weight or thera-bands will have similar effects. Weight training is an important component of anybody’s training regime and you don’t require special conditioning or a current level of fitness to start resistance training.

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