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NEWSLETTER 25, NOVEMBER 2013

Outcomes Fitness has a FREE app!!! Outcomes Fitness has recently launched a free app to keep up to date with all the latest info on your smartphone. Currently live on Google play and iTunes. The app features:  Latest tips & video’s  Loyalty program  Social interaction  Shopping  Events  And plenty more...

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CLIENT ACHIEVEMENT Kylie Hunter from our Coburg North group training sessions completed her second half marathon on 13th of October at the Melbourne Marathon. Kylie completed the 21.1km in 2 hours and 7mins. Congratulations on a great effort!!!

WHEN: Sunday 22nd December from 1pm to 5pm WHERE: Harry Atkinson Arts and Crafts Centre, Coburg Lake. Entry off Gaffney Street (Sydney Rd end of the Lake). Drinks and finger food will be provided Celebrate a great year of training and hard work with your trainers and fellow exercisers! Come for as little or as long as you like.

Prizes will be awarded for the Spring Superstar Test winners 9354 5373

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THE IMPORTANCE OF CONTINUALLY IMPROVING As some of you may have noticed, the trainers at Outcomes Fitness are always coming up with new and different ways to train our clients, and try to make every session different. But why do we do this? Why can’t we just have one program that everybody can do and will help us all achieve our goals? The first reason is that it get’s boring. Which sounds obvious, but it is true in more ways than one. You see, you can think about it as our muscles are getting bored as well. Every time you try a new exercise, which places stress or strain on your muscles, it actually causes minor tears in the muscles, which then are repaired so that the muscles are stronger the next time you use them. Of course, this is a much simplified version of a quite complex process, but essentially that is all it boils down to. So it makes sense then that if you are continually doing the same thing at the same intensity or same difficulty, the muscles will eventually adapt to be able to do this exercise quite comfortably, and then will therefore require no more improvement of strength. In order to continue to improve your strength, endurance, flexibility or any of the types of muscular fitness, you must continue to make the exercise more challenging. This is known as progressive overload. A great study by McNicol et al (2009) showed this in a study between two groups of runners, both running on a treadmill. By the end of the study, in which one group continually increased their intensity in their running sessions, and the other group maintained the same intensity, the group which continually increased their load found that their endurance had improved far greater than the continuing intensity group. This is one of the major principles that can be followed in all types of exercise, from strength training to Pilates, Yoga, running, swimming, or any form of fitness. Progress can come from many different forms such as:  increasing the time you do an exercise for  increase the speed or intensity you do it  increasing weight/resistance. Depending on your goals and what you want to get out of your exercise, a certain form of overload will suit the exercise better. For example, if you are looking to increase your strength doing push ups, simply increasing the number that you are doing isn’t the most effective way. Once you can do a large amount with good form, say 30 push ups from your toes, the best way to keep improving would be either include weight, such as wearing a heavy back pack, or to vary your hand or foot position. By doing this, you challenge your body in slightly different movements.

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Make sure that if you are increasing your loads for each workout, taking adequate rest breaks between sessions will be necessary for your body to be able to recover and to build the muscle required to keep the body fit, health and active.

EXAMPLE OF PROGRESSIVE OVERLOAD

Push Ups: 1. Knees

2. Toes—hands elevated

3. Toes—hands on floor

4. Toes—feet elevated

5. Toes—elbows tucked in

John Haylock. Bachelor of Applied Science: Human Movement. Graduate Diploma Clinical Exercise Practice

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Diet Corner Nutrition Australia’s current guidelines for healthy eating The food pyramid was originally designed by the US Dietary Association but had similar forms from the Swedish Government and WHO previously. It has been adjusted over the years to emphasis certain areas but the overall breakdown has been quite similar. Carbohydrates and vegetables have always been in the ‘eat most’ category, fruit has been up and down, meats usually in the middle and fats/sugars up the top. More recently exercise and drinking of water have become included as important components to healthy living.

Current US Guidelines In 2011, the US changed to the ‘MyPlate’ diagram as a guideline to healthy eating. This simpler diagram maintains similar proportions to the healthy eating pyramid just presented in a different way.

NZ Heart Foundation’s new take on the Healthy Eating Pyramid. The major difference is in the reduction in amount of carbohydrates (CHO) to consume as a proportion of your total intake. Rather than being the staple of your meals CHO is less important than fresh vegetables and fruit. Wholegrain and high fibre means less processed grains. Reduced fat dairy products are still a contentious issue as many of them rely on sugar substitutes to reduce the energy but keep some flavour. The areas that are undisputed are to reduce junk food, high sugar drinks, salt and saturated/trans fats.

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Stretching / Flexibility Mobility of your joints in an important component of functional movement. If your muscles are tight and reduce your range of motion, this can hamper your ability to create certain movements and can affect other structures in your body. This may mean you are unable to create the desired movement or only perform a certain amount of the movement. The other effect is that if you are limited in your range of motion, you may move your body in an undesired fashion to create the movement by using other muscle groups and joints. This can often lead to injury and poor posture. Therefore, improving your flexibility to be able to work through optimal ranges of motion can be very beneficial for your body. Relaxing your body as much as you can, and integrating your breath sequence with your stretch improves the quality of the lengthening of your muscles. Begin by breathing out and easing in to the stretch until you just start to feel it. From this position, every time you breathe out, try to ease a little bit further (2cm) into the stretch. If you move to quickly or to far in one breathe, your muscles will want to contract and fight the stretch. Relaxing your body and gently easing further into the stretch will allows the muscles to lengthen under control. The feeling should be of the muscle lengthening and some discomfort as you challenge the range of the stretch. You should never feel pain. I recommend holding for 6-10 deep breaths for each stretch.

Using equipment such as a towel, Theraband, Pilates Circle, fitball, chair, or a wall can help improve your stretch experience.

It is recommended to stretch whilst your muscles are warm, so going for a walk or completed some light exercise beforehand is ideal to get the blood flowing to the muscles before the stretch is conducted. Heath Maplestone Bachelor of Applied Science: Human Movement Australian Pilates Academy: Pilates Instructor

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GROUP EXERCISE TIMETABLES STUDIO—COBURG NORTH

MONDAY

TUESDAY

6am

GROUP EXERCISE

7am

PILATES

WEDNESDAY

THURSDAY

GROUP EXERCISE

FRIDAY

SATURDAY

GROUP EXERCISE GROUP EXERCISE

7:30am

GROUP EXERCISE

8:30am

GROUP EXERCISE

9:30am

GROUP EXERCISE

PILATES

GROUP EXERCISE

PILATES

GROUP EXERCISE

PILATES

10:30am 4:30pm 5:30pm

GROUP EXERCISE

6:30pm

GROUP EXERCISE

7:30pm

PILATES

GROUP EXERCISE PILATES

GROUP EXERCISE

PILATES

YOGA

ABERFELDIE SPORTS CLUB- CLIFTON PARK MONDAY

TUESDAY 6AM

WEDNESDAY

THURSDAY 6AM

FRIDAY

SATURDAY 8AM

Newsletter 28  

Check out the latest newsletter from Outcomes Fitness. Great articles about how to increase the intensity of your exercise without leading...

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