Is it time to get your runners on and get outside?

April 30, 2019

Have you been thinking you always wanted to try a fun run/walk but don’t think you can? 
The truth is once you decide to do it you have made the first step and we will help get you get to the finish line. 


Health benefits of running and jogging.
Regular running or jogging offers many health benefits. Running can:

  • help to build strong bones, as it is a weight bearing exercise
  • strengthen muscles
  • improve cardiovascular fitness
  • burn plenty of kilojoules
  • help maintain a healthy weight.
  • getting outside, being outside has huge benefits for your frame of mind and mental health.

Running versus jogging

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.

 

Both running and jogging are awesome forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Goal setting for running and jogging

Think about what you want to achieve from running or jogging. Issues to consider may include:

  • Getting fit – if you're a beginner, you should start with brisk walking, progress to jogging and work up to running. This should take a few months.
  • General fitness – mix your running with other forms of exercise (Strength Training, Hiit or Get Fit Classes) to maximise your overall fitness.
  • Weight loss – adjust your diet to include plenty of fresh fruits and vegetables, lean meats, wholegrain cereals and low-fat dairy products. Cut back on dietary fats, takeaway foods, soft drinks and sugar.
  • Companionship – you could run with a friend.
  • Competition The Alice Springs Running Walking Club  has many events both social and competitive. Most clubs have sessions designed for beginners through to advanced runners. You can put your running skills against others in fun runs or even marathons. They have many community-based running events cater for people of all ages and abilities. Check out their event calendar for more information

 

When you lose weight, your body fights back.

March 11, 2019


You may be able to lose quite a lot of weight at first, without much effort. However, weight loss may slow down or stop altogether after a while.

This article lists  common reasons why you're not losing weight.

It also contains actionable tips on how to break through the plateau and get things moving again.

1. Maybe You Are Losing Without Realising It

A weight loss plateau may be explained by muscle gain, undigested food and fluctuations in body water due to hormones and other body fluctuati...


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Reducing Muscle Soreness

February 7, 2019

Pre-workout

·   Hydration during exercise your body loses some of its water content as it sweats, this can lead to dehydration. Dehydration slows the process of muscle growth as the bodies nutrients levels are lower, therefore increasing the severity of muscle soreness post workout

W
Warming up: ensuring your body is properly prepared and warm reduces the chance and severity of muscle soreness. Dynamic stretches (ie: knee lifts, squats, lunges etc) increases blood flow to the muscles, deliver...


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How are your New Year’s resolutions going?

January 5, 2019


If your plans for a new you have started to go off the rails already, you’re not alone. While up to 90 per cent of Australians welcome the new year with resolutions — whether it’s to lose weight, drink less, eat better or take up a new hobby — 
just 8 per cent of us actually stick to them.

Towards the end of January, the overwhelming majority of us have either abandoned our New Year’s Eve promises, or are in the process of doing so.  

When it comes to goal-setting, the brain is the...


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12 Tips to stay fit for Christmas..

December 13, 2018




Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra kgs. Based on studies, most people tend to gain additional weight during the holiday season. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough ...


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Why do human bodies respond differently to the same training or treatment?

November 18, 2018

The human body is a complex and wonderful structure.

The unusual part for us to understand is that  certain treatments or training protocols that work well with one individual, but will not  achieve the desired result with another. The easy response to this outcome is to think we are not committing to the program, not following  instructions. The harder response is to try to understand how the two systems or bodies differed.

Human Bodies can respond quite differently to the same training or...


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Strength Training

November 12, 2018

 It is important in building lean muscle to help your body perform and look better.


Lifting weights is also a metabolism booster by building lean muscle you will burn more calories and add definition to your body.  The right strength training plan can prevent injury by improving your posture, building core strength, and helping with joint alignment.

Here is what you need to know regarding reps and load, if you are just starting to lift weights or have plateaued and want to start seeing more...


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Squash the benefits

July 22, 2018


Squash
is a fast-moving sport and is an excellent cardiovascular workout. It is a game that can be played at any age and is easy to learn. There are many modified game types and various equipment can be used to suit every size and skill level, enabling squash to played as either a leisure or competitive sport. Squash has even been recognized as the number one health and fitness sport.

Devlops agility – Leaping, spinning, stopping, bending, jumping, sprinting and running are just some of th...


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How to Overcome Obstacles and Make Permanent Changes in Your Life

July 2, 2018


Many people think that what you need is willpower, but nothing could be further from the truth. If you want to make any permanent change in your life, willpower won’t get you there.

Whether you want to get healthier, stop using social media so much, improve your relationships, lose weight, get fitter, be happier, write a book, — willpower won’t help you with any of these things.

If you’re required to exert willpower to do something, there is an obvious internal conflict. You w...


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Have you considered the benefits of cold-weather training??

June 21, 2018



Before you start to make excuses because of the cold and plan to pull over the blankets at 5.50am, you should consider the potential benefits of cold-weather training.

Aside from helping to ease the potential winter weight gain, exercising outdoors in colder weather has numerous health benefits. The average winter weight gain ranges from 2-10 kgs.

 

While many avoid the cold,  winter workouts are a great way to increase fitness.  If outside or even getting in and out at gym, the fresh air ...


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