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Achieving physical fitness is often associated with cardio vascular exercise, however it can also be as much to do with strength and conditioning exercise. Unfortunately strength and conditioning exercise if often neglected in favour of cardio vascular when it can actually provide many benefits to the health of an individual. In reality a balanced combination of cardio vascular and strength and conditioning produces the optimum benefits for someone aiming to achieve physical fitness. Strength and conditioning trainers in Brisbane provide individuals with the opportunity to develop their strength and endurance through such exercise.

The process of strength and conditioning functions by developing the strength in muscles throughout the body. Through repetition of muscular exercises the muscles become stronger and more effective. This process enhances the strength of an individual throughout the various muscles in their body but also enhances their endurance throughout prolonged exercise. This process can be of great assistance to those who participate in cardio vascular activities and can complement such exercise. Strength and conditioning is one of many physical fitness programmes available at a local fitness studio.

Moreover, the conditioning side of strength and conditioning aims to condition the muscles in the body to become more robust and durable and able to withstand greater stresses and strains from physical activity. The two processes of increasing strength and conditioning work hand in hand to improve the strength of an individual as well as the physical demands that the muscles can cope with. Conditioning creates stronger, more versatile muscles which are less prone to injury and fatigue. Contact the local fitness studio today to begin experiencing the many varied fitness and health benefits of strength and conditioning.

Fitness training can benefit an individual in numerous different ways and can be used to achieve the specific goals of individuals. The most obvious of fitness training is the continued improvement in personal physical fitness. This means that the individual will have greater capacity to partake in cardio vascular activities. Progressive fitness training  results in individuals being able to partake in physical activity for extended periods of time with greater ease and being able to exercise with greater intensity. This is obviously most beneficial when the individual is training for a sporting event or enjoys a physically demanding past-time. Fitness training in Brisbane gives individuals the opportunity to increase their physical fitness whether to increase general capability or training for a specific activity.

Fitness trainers in Brisbane can also assist those who desire to lose weight through physical exercise. Exercise is by far the most effective way to lose weight and it is also the best for the body. Moreover, by losing weight through physical exercise the individual will also reap the benefits of becoming physically fitter. By losing weight the individual will be more physically capable, have greater self-esteem and will be generally healthier.

Making use of a fitness trainer in Toowong can also provide greater health benefits in addition to weight loss and increased physical fitness. Fitness training also increases a person’s general overall health, reducing the chances of heart problems and other medical problems later in life. Moreover, improved general health can also relieve health problems and joint problems by strengthening both the immune system and the body’s joints. Fitness training can alleviate current health problems as well as prevent potential future health problems. Find fitness trainers in Brisbane today for help and advice for increasing physical fitness, losing weight or even improving overall heath.

More often than not, people will complain about the fat on their tummy. So how do you lose the ‘love handles?’ How do we make the tummy look skinnier? A personal trainer will often recommend crunches and performing exercise after exercise to target the abdominals. This isn’t necessarily a bad thing, but the reasoning behind it is not correct. It is not possible to target weight loss for particular areas of the body.

The best way to lose fat is to perform aerobic exercise. There are many, many ways to exercise aerobically. This can range from the various forms of activities (running, swimming, walking, cycling) to the various intensities and length of times exercising.

High intensity interval training has been proposed as the best way to lose abdominal fat. However, performing a range of different aerobic activities regularly during the week for lengths of time over 30 minutes is still the most heavily supported recommendation for losing body fat (as opposed to abdominal fat).

This doesn’t mean that you shouldn’t perform the abdominal exercises. These core strength exercises are very important for postural control and avoiding lower back pain (please see previous blogs for more information on lower back pain). Simply put, aerobic exercises are the best way to lose body fat, but high intensity interval training can be slightly more beneficial for abdominal fat.

Proper guidance and correctly designed exercise programs are vital for achieving the goals you set. A personal trainer is capable of helping achieve such goals, but for the highest qualified exercise professional in Brisbane and Australia look for an Accredited Exercise Physiologist. If you want to know more information such as that in this or one of our other blogs please contact one of the Exercise Physiologists at Bodytrack health and fitness on 07 3870 4119.

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.

Winter is over and this means there is no excuse for achieving some regular bouts of exercise. Ideally, exercise is a year round activity, but for many people the winter months also brings about less daylight hours and colder temperatures which reduce the likelihood of their achieving regular exercise.

It is often tough to pick up the much needed motivation to reignite the exercise flame. One great option is to become involved in a group. Group fitness training offers many positives for improved health, fitness and weight loss. Groups are friendly environments; this means there is no pressure to perform. However, there are other people around you performing similar exercises which provide the opportunity for competition. Friendly competition is a great motivator to keep bringing people back for group fitness training.

When you become a part of a group involved in fitness training there becomes an obligation for attendance. A group will always spur you to work a little harder, push your limits that little extra; inspiring and supporting you to achieve the goals you have set out for yourself.

You can even organise your own group. A bunch of friends with similar goals (weight loss, fitness and improved health) is great from a trainer’s perspective. To ensure that every person’s goals are being addressed through the group fitness training, look for your local Accredited Exercise Physiologist.

Personal trainers are great motivators and good imagination to provide interesting exercise sessions, however an Accredited Exercise Physiologist has completed a university qualification which provides the fundamental knowledge necessary for addressing a wider range of people with varied goals.

Bodytrack health and fitness is an Exercise Physiology studio in Toowong, Brisbane, which provides group fitness training to a wide range of individuals. Once a group has been organised, contact Bodytrack health and fitness on 07 3870 4119 to arrange fitness training in a fully equipped and local exercise physiology studio.

Noisy joints are a common complaint. This problem may be associated with varying degrees of pain, but there may be absolutely no pain. In either case – the fact that you can hear a noise when moving about is a sign that something is awry.

The most significant areas that can be involved are the joints of the hips, knees and shoulders. These joints may click due to a number of reasons. There may be a bony growth caused by overuse or damage or it may simply be caused by short and tight muscles which alter the arrangement of the joint.

A bony growth will most commonly cause pain. So if you are experiencing pain along with your noisy joint it is highly advisable to seek a health professional such as a Physiotherapist or Exercise Physiologist for advice.

If there is no pain associated with your noisy joint, a likely cause will be the altered arrangement of the joint anatomy. Tight muscles will pull on the bony structures, which effectively alters the foundation of the building that is your body. An example is at the shoulder; tight chest and upper shoulder muscles will cause the shoulders to sit forward. This will alter the small spaces through which muscles and tendons pass. When the passage of these tissues is altered, they can be pushed out of their normal space but then click back in, causing noise (this would happen very quickly).

This altered structure also causes a friction or rubbing and can cause inflammation. The end result will be pain. It is recommended that the problem be addressed before pain becomes associated with the noise. Not all cases will end in pain, however it is better to be safe than sorry when it comes to the health of your body. For more information call bodytrack health and fitness on 07 3870 4119 or visit the website www.bodytrack.com.au

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 .

Lower back pain is possibly the most common complaint in today’s society and there can be any number of reasons for its occurrence. If there was no particular time in which a particular movement or a traumatic injury caused lasting pain then the problem is likely to be a result of muscle imbalances if it’s not genetic or structural deficiencies. The typical cause of this back pain is the presence of tight muscles along the spine, hips and back of the leg, combined with weak and inactive core and gluteus muscles. Exercises that reactivate the gluteus muscles, combined with various stretches, often have positive results. It is ideal to have a proper musculoskeletal assessment performed by a Physiotherapist or an Exercise Physiologist to determine what particular muscles are tight/ weak/ overactive to determine an appropriate approach to remedying the pain. For further information on exercises for lower back pain, please call Bodytrack Health and Fitness on 07 3870 4119

For many years exercise has thought to be a contraindication (not recommended) for cancer patients. Over the past decade, research has found that exercise is beneficial both during and post cancer treatment, with improvements in psychological and physical health as well as compliance with treatment. Evidence has shown that correct exercise with a planned program from an Exercise Physiologist can reduce the impact of symptoms and treatment-related side-effects, with improved survival for particular cancers such as prostate, breast and colon cancers.
Cancer patients undergo a tumultuous few years following the day they are told of their condition. Soon after the onset of radiation or chemo-therapy comes the range of treatment-induced symptoms. Not only can the treatment regime be very debilitating to the patient’s physical health, but their mental health suffers as well. Many patients feel like fate is ‘all-controlling’ and they have no say in the events of their own life.
Exercise can significantly improve both the physical and mental health of the patient. Firstly, many treatment-related symptoms can be alleviated with a carefully prescribed program. The noteworthy benefits are seen in maintaining and/or improving hypertension, improving tiredness and maintaining functional capabilities that might otherwise have become a problem.
Mental health is one other significant benefit that has been supported by an exercise regime. Patients feel an overwhelming lack of control; however patients who undertake an Exercise Physiologist prescribed program show significantly improved mental health markers. Many report that in all the craziness that surrounds cancer treatment; their exercise program is theirs and theirs alone to control. It is also proven that a reduced incidence of depression, anxiety and stress are significant benefits resulting from regular exercise.
The health benefits related to exercise in the general population can be translated to the cancer patient and cancer survivor population. Exercise can reduced the risk of many diseases, many of which can often surface during cancer treatment, including Cardiovascular Disease, Hypertension and Type 2 Diabetes. Thus, the exercise not only boosts their chance of survival, but can enhance the longevity of their life post-treatment, and an Exercise Physiologist is the best person to talk to about how exercise can help.
Current exercise recommendations are low to moderate intensity exercise with regular frequency. To find out more about the appropriate exercise measures please talk to an Exercise Physiologist at Bodytrack Health and Fitness on 07 3870 4119.