CD - Australian Fitness Network

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Safe and effective warm ups with a new FREE EXERCISE GUIDE! FREE copies of the National Guide to Fitness & Health 2010/11 /11 wall chart are now available to all Australian Fitness Network members. Produced by Pro-Visual Publishing in consultation with Australian Fitness Network, the Guide encourages gym members to perform a dynamic mobility warm up in place of the commonly used extensive static stretching, and provides patrons with step-by-step advice for performing the preferred method. Australian Fitness Network believes the Guide is an easily accessible resource for members of the fitness industry; ‘This year’s Guide provides valuable, up-to-date information regarding the importance of warm up exercises, including practical act ctic ical al eexa examples xamp mple les for a multi-purpose warm up’ said Analee Mathews from Australian ralian Fitness Network Network. By displaying the chart prominently, gym members and staff have a daily reminder of key areas integral to the health and wellbeing of all Australians. To receive your FREE copy, call Pro-Visual Publishing on (02) 8272 2611, email enquiries@provisual.com.au or see www.provisual.com.au FIRST IN FITNESS CAREERS Internationally recognised training for personal trainers, gym instructors, group fitness + aqua instructors. 1300 669 669 www.fitness.edu.au
AUTHOR’S BIO OSTEO-FIT: BONE-CONSCIOUS AQUATIC EXERCISE Connie Jasinskas, MSc �People who like to exercise in the water are often told that aquatic exercise is not an eff ective way to maintain or build bone mass. This article examines some of the literature pertaining to this issue, as well as important information and exercise ideas to share with your boneconscious clients. SOME FACTS ABOUT BONE LOSS Osteoporosis is defi ned as ‘a chronic, progressive skeletal disorder in which the architecture of bone deteriorates and bone mass decreases. This results in fragile, weakened bones that fracture easily, even in the absence of trauma.’ Common fracture sites are the forearm, wrist, vertebrae, pelvis, and hips. HOW DOES OSTEOPOROSIS HAPPEN? Healthy bone is constantly being formed (osteogenesis), broken down and reabsorbed (osteolysis). When osteolysis is greater than osteogenesis, we have a net loss of bone mass – bones become weaker, more brittle, and more likely to fracture. Humans achieve peak bone mass in their early 20s, and usually maintain that mass until their 40s. Following menopause in women, there is a period of more rapid bone loss for fi ve to seven years. Osteopenia may be diagnosed when bone mass falls below normal levels. Men continue to lose bone more gradually, and later in life. There is no cure for osteoporosis. Treatment to help restore or maintain bone mass can include dietary supplementation (calcium, vitamin D), Connie is AEA certifi ed and teaches land and water classes for bone-conscious clients in Cambridge, Canada. She brings over 30 years of experience, passion and humour to her work as an international health educator. Through her company For the Love of Fit, she has educated exercise specialists in the UK, Europe, South Africa, Australia, the US and Canada. For more information visit www.fortheloveoffi t.com bone-building drugs (bisphosphonates, calcitonin) and exercise. WHO IS AT RISK FOR OSTEOPOROSIS? People with slighter skeletons and low BMI, a genetic predisposition to osteoporosis (European and Asian ancestry), early menopause or hormone loss (due to medical or other issues), immobility/lack of exercise, alcohol abuse, certain medications and disease states are all factors increasing risk for bone loss. Advanced age is a key risk factor; ‘After 40 years of age, the risk for osteoporosis increases fi vefold for each decade of life’ (Weppner, 2009). By age 75, women have lost 25 to 40 per cent of their bone mass (≥30 per cent loss defi nes osteoporosis). WHAT ARE THE CONSEQUENCES OF OSTEOPOROSIS? Osteoporosis aff ects one in three women worldwide. In Australia over two million people are aff ected by the disease. According to the Garvan Institute osteoporotic problems cost the Australian community an estimated $1 billion per year in direct costs, and $7 billion in total costs (which includes factors such as carers and lost income). Once a fracture has occurred, pain, deformity, loss of function, and mortality increase dramatically. Falling and fracture risk are increased by weak leg muscles, poor vision, poor balance, dizziness or disorientation (from medicines, blood pressure or other health issues). Prevention of falls is a key component of fracture avoidance. HOW DOES AQUATIC EXERCISE HELP? Weight-bearing exercise is commonly recommended to encourage the building and maintenance of bone mass; however, recent research is supporting the power of pool exercise. • We know exercise adherence and tolerance are better in the pool (especially when arthritic joints are also involved). • Pool programs are cost eff ective, and readily available to most people. • Aquatic exercise programs can be designed to improve balance, core and lower extremity strength – all factors that reduce the risk of falls and fractures. ‘The benefi ts of water exercise are well documented. A regular routine can be as benefi cial to the cardiovascular system as jogging or fast walking. It has also been shown to increase muscle strength, improve balance and help prevent osteoporosis’ according to David Cosca, MD. Colado et al (2009), showed similar, signifi cant fi tness training results when comparing aquatic exercise and landbased elastic resistance exercise. Aquatic exercise proved to be superior to land exercise in improving core strength. ‘Although weight-bearing physical activity is known to be superior to non-weightbearing activity to increase the bone mass, our present evidence shows that aquatic and weight-bearing exercises both can increase calcaneal BUA’ (bone mass of the heel, measured by ultrasound), (Ay, 2005). AQUA NETWORK WINTER 2010 www.fitnessnetwork.com.au 61
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THE OFFICIAL PUBLICATION OF AUSTRAL
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“Loved Steve Boedt and Petra Kolb
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BUSINESS SUMMIT “I found the Busi
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CONTENTS SPECIAL FEATURES FILEX cre
Page 9: AUTHOR’S BIO Greg Hurst �Are un
Page 12 and 13: Get your career pumping with NZ reg
Page 14 and 15: SPECIAL FEATURE 2010 �A highlight
Page 16 and 17: In Your Fight Against Member Attrit
Page 18 and 19: TRAINING ViPR EXERCISES WHOLE BODY
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Page 22 and 23: AUTHOR’S BIO TRAINING FLAT BENCH
Page 24 and 25: TRAINING FLAT BENCH PRESS: THE GOOD
Page 26 and 27: TRAINING FLAT BENCH PRESS: THE GOOD
Page 28 and 29: MIND BODY YOGA FOR SPORTS CONDITION
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Page 33 and 34: deep intrinsic muscles of our spine
Page 35: something is not working in the way
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Page 48 and 49: REGULAR FEATURE COMMON INJURIES: 5
Page 50 and 51: GROUP EXERCISE STEP UP TO THE CHALL
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Page 54 and 55: SPECIAL FEATURE WHO IS RESPONSIBLE
Page 56 and 57: REGULAR FEATURE PRODUCT SHOWCASE Fr
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Page 66 and 67: NETWORK CATALOGUE 66 Order online a
Page 68 and 69: NETWORK CATALOGUE 68 If you prefer
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