Bodytrack

As we age it’s inevitable that our bone mineral density will decrease after maturation.  With a reduction of bone mineral density our bones become more brittle and easier to break.  Load bearing exercise is proven to reduce the rate of bone loss as we age.  Below are simple load bearing exercises which can be done at home.

Note:  It is important to consult an Accredited Exercise Physiologist to make sure you have the right technique and are physically able to do the exercises before you try the following.

Full or kneeling pushup:

Full pushup:  Lying on your stomach.  Put the palms of your hands on the ground just wider than and in line with your shoulders.  Trying to keep a plank from your head to toes, push your body up off the ground with your hands until your arms are fully extended.  Only your hands and toes should be touching the ground.  Then bend your elbows until they reach approximately 90 degrees and pushup again.  Repeat until you feel fatigued or you can no longer hold the plank.

Kneeling Pushup:  Similar to the full pushup, however keep a plank from your head to your knees.  Only your hands and knees should be touching the ground

Weighted Squats:  The squatting technique should be similar to sitting back into a chair without using your arms.  Keep your weight through your heels, trying not to let your knees go over your toes, sit your bottom back until your knees are bent approximately 90 degrees.  Keeping your back in as neutral position as possible, push up through your heals and squeeze your backside muscles until you’re in a standing position.  Repeat until you are fatigued or can no longer hold the technique.  To increase the load bearing, try holding weights in each hand.

There are many exercises which are great for load bearing.  If you would like any more information about what the right exercises are for you, please contact an Accredited Exercise Physiologist for professional guidance.

Take the stairs or take the escalator? Here is one choice often faced and this lifestyle choice can greatly affect your health in the long-term.

The benefits that one can see by simply taking the stairs up to the office or up to the apartment are outstanding. Bone health, muscle strength, balance, energy use and heart and blood vessel health are all health related factors which benefit from ‘taking the stairs.’

The repetitive impact and forces placed on the body stimulate the bones in the legs, hips and spine to have a higher turnover of bone which can increase bone mineral density or at least help maintain what is there. Lifting the body up on one leg, again in a repetitive fashion, causes muscle activity through the lower limbs and hips which improves strength. There is a technique to help you step up stairs which optimises the benefits; push down through the heel and squeeze the bottom of the working leg. Taking a period of time on only one foot challenges your body’s awareness of itself in space and improves balance.

All of these factors together cause an increased blood flow and, depending on fitness level and the amount of stairs taken, will raise the heart rate. This improves the health of the blood vessels as well as the most important muscle in the body – the heart. Ultimately, the use of stairs as opposed to an elevator causes increased energy expenditure. There is a drastic difference between standing still in the elevator versus taking the stairs and often this simple lifestyle change is enough to tip the scales and promote weight loss.

Strength training is the use of resistance (whether your own body weight, thera-bands or weights) to produce a muscular contraction in order to build strength, anaerobic endurance and size of skeletal muscle.  Strength training is an important part in any individuals exercise routine.  Consultation with an Accredited Exercise Physiologist before implementation of a strength training program is crucial.

The benefits of strength training do not only rest with ‘toning’ up, there are a number of positive health benefits that you will receive from a regular strength training session, which include;

• Increase in both muscle strength and mass.
• Increased resting metabolic rate – aiding in weight loss and maintenance of a healthy body weight.
• Improvements in muscle imbalances.
• Reduces resting blood pressure.
• Assists in prevention of diabetes.
• Increased Bone mineral density (therefore a reduced risk of osteoporosis).

Resistance training will have positive effects upon your body, your self esteem and your self confidence.  Implementation of strength and conditioning training program into a weekly exercise routine can be completed by any person at any age, with the correct guidance from a Exercise Physiologist.  In all cases strength training can be enjoyed and performed safely with the correct technique and supervision.

If you have any questions or would like any information regarding postural strengthening please give me a call at Bodytrack Health and Fitness Studio Brisbane.  07 3870 4119 www.bodytrack.com.au .

Bodytrack is the new breed of personal trainer in Brisbane. Each personal trainer is a fully qualified Exercise Physiologist. We don’t employ people who have completed a 6 week quickstep course in personal training. Exercise Physiologists have done the equivalent of a four year Bachelor degree in Applied Science, Human Movements (exercise science) and are experts in exercise rehabilitation, exercise for health and complex medical conditions(i.e. Osteoporosis, Parkinsons Disease, Obesity, and Diabetes), musculoskeletal rehabilitation, work conditioning, Injury Management, Postural Control and improvements in sports performance.
When looking for a personal trainer in Brisbane, make sure you ask questions about how they gained their qualification, their experience and what initial assessments they do. Bodytrack offer the highest quality personal trainer in Brisbane and deliver results with each program designed on the clients needs and goals.
Please don’t hesitate to call us on 07 3870 4119 and tell us why you are after the best personal trainer in Brisbane.