Home' Waiheke Weekender : 5 July 2012 Contents 5 July 2012
20 Waiheke Weekender
BMI, (Body Mass Index = Height / Weight), on the other hand, is
only a very general calculation of body composition; on the BMI
charts, the All Blacks are obese so I think you can see it does not
work for everyone; especially if you are quite muscular.
Posture Good posture; both static and dynamic is crucial for
good health and for injury prevention. Your ideal posture is where
the kinetic chain is ‘stacked’ in its optimal alignment with the
supporting structures such as muscles, tendons and ligaments in
optimal length. Poor posture leads to a myriad of health issues,
not the least of which are back problems. When standing, looking
from the side, there should be a plumb line from your ear, through
your shoulder, lumbar spine, hip, knee and ankle. A good physio
or personal trainer can assess and discuss your posture and
biomechanics and suggest exercises to correct any issues.
Strength Maximal strength is the amount of force a muscle or
muscle group can generate once. Very few of us need to use our
maximal strength often, but knowing what it is for a particular
movement pattern is a great thing to have assessed by a professional
if your goals include getting stronger, faster, more powerful or to
Muscular endurance This component of fitness looks at how
many times a muscle or muscle group can generate a given amount
of force. This is important for many people who wish to get fitter
and stronger, plus avoid injury or general aches and pains. Test your
leg muscles by sitting against a wall at 90 degrees at both the hip
and knee joints. If you can hold this position for 90 seconds that is
good, two minutes is excellent.
Core stability This is a fairly complex component of fitness.
If they do not know how to perform this function your bigger,
stronger, outer muscles – especially in the lower back – may try
to take over. They are not designed for this and you will end up
with chronic, low end spasm. Your core muscles are deep, internal
muscles that work synergistically at a low level of intensity for long
periods of time to support your skeletal structure. Often, people
are given ‘core’ exercises that are anything but. If someone tells
you to work your TVA or your pelvic floor really hard they may be
off track. See a qualified practitioner for best advice; physios and
qualified Pilates trainers are your best bet.
VO2 Max (Cardio-pulmonary fitness) This looks at the ability
of your heart, lungs and circulatory system to uptake and deliver
oxygen to your working muscles and to get rid of carbon dioxide.
There are many ways of assessing this; bike tests, step tests,
treadmill tests, 12 minute run test to name a few. If you are unable
to walk up a flight of stairs without getting puffed you most likely
need to improve your cardio-pulmonary fitness.
Other things that can be assessed by a fitness professional
are more sport and performance specific and should be designed
around your needs and goals. They can include speed, agility, speed
off the mark, power, coordination and more. The most important
thing is knowing where you are, deciding where you want to be,
having a plan of action, following it through and then reassessing in
a specific time so you know you are making progress.
check out www.synergystudio.info
tel 372 8811 or 027 255 0215
Sarah Gloyer, owner of Synergy Studio
in Oneroa, is a qualified personal trainer
and Pilates instructor with more than 25
years experience. She has a degree in
Human Performance and a diploma in
Sport and Recreation Development.
If you have a bank account that is
overdrawnthe debt will not go away by
itself. It will take being aware of the debt,
recognising and then having an action plan to get back into credit.
It is exactly same with your health and fitness. The first step to
changing your fitness status is assessing where it is presently at.
Resting heart rate Your heart rate first thing in the morning is
a good indication of your heart health. You can take your pulse at
your wrist by finding it, counting the beats for 15 seconds and then
multiplying it by four to give you beats per minute. 60 beats per
minute or less is best but bear in mind some people have a naturally
higher resting heart rate and are completely healthy.
Blood pressure Your blood pressure is a measure of the pressure
in the arteries when your heart is contracting and pumping blood
out (systolic - the top number) and when your heart is relaxing and
refilling with blood (dyastolic - the bottom number). Optimal is
120/80 but anywhere from 90-130/60-85 is normal.
Blood pressure is a good indicator of the health of your heart
and circulatory system. It is important to know that blood pressure
is dynamic; factors such as caffeine, sleep and stress can elevate it
for a time. If you get a high reading make sure you have it checked
again void of these factors. Blood pressure can be taken by your
medical professional, fitness professional and at good pharmacies.
Body composition This component of fitness looks at what you
are made up of. We are muscle, skin, fat, water, organs, bone and
connective tissues. Barring dissection (a test few are willing to take)
we can only look at where you are now and compare it in the future.
If you can grab a handful of fat and skin anywhere you may want to
reduce this a bit. Skinfolds can be measured with calipers and can
be compared in a few weeks to make sure you are losing fat and not
muscle. This can be performed by a qualified fitness professional.
Health and Wellbeing
Good nutrition means good
health, feeling and looking great
• Maximise your energy levels
• Achieve your ideal weight
with minimum effort
• Maintain powerful, long term changes.
Call for an appointment today
Helen Elscot ND is a qualified medical
herbalist, naturopath and nutritionist
and a member of the New Zealand
Association of Medical Herbalists.
She runs Herbal Health Waiheke in
Oneroa and is the health columnist for
the Gulf News.
Last year Britain’s morbidly obese
Chawner family have sprung to their
own defence to deny claims in New Zealand that they’re the
UK’s fattest, laziest family.
The family of four ’s combined weight is almost 500 kilograms
but while they are content to play out their battle of the bulge on
reality television, the stars of the show are reluctant to do what it
takes to get moving and lose weight.
Most people, from time to time, will find themselves turning
into gym bunnies or going on crash diets in order to shift the extra
baggage we affectionately call our muffin tops, love handles or
The way to effectively lose body fat is to learn how our bodies
use the food we eat each day. Our bodies have three main sources
of energy. It can burn fat, glucose (carbohydrate), or protein.
High levels of dietary carbohydrates, also known as high
glycaemic load foods (e.g. sugars and starchy staples such as
bread, rice, pasta and potatoes), work with the hormone insulin
to ‘switch off ’ fat-burning and increase fat-gain. It becomes
virtually impossible to lose fat if you have raised insulin levels.
When your body’s blood sugar and insulin levels are low
enough you will switch to a higher level of fat burning. This is
the secret to weight loss.
Of course, sticking to a structured eating plan which contains
fewer carbohydrates is not as easy as it may sound. Stay on track
by planning your meals in advance and maintaining a food and
Stick to a shopping list to avoid impulse purchases and always
shop on a full stomach. It makes it easier to make the right
choices when you are not hungry.
Ensure you have a good support network. Tell your friends
and family that you are trying to lose weight, your reasons and
motivations for doing so and how important your goals are to
you. Ask them to be supportive and not offer you things such as
junk food which can make losing weight more difficult.
Increase your exercise but make it fun. This will also help to
burn fat. Start your exercise routines by doing something you
enjoy and mix it up. If you get tired of doing the same thing
every day change your routine.
The good news is that losing even a small amount of body
fat (as little as 10%) can reduce your chances of developing
numerous diseases and you can say goodbye to your muffin top
(and chances of a reality TV show) forever.
Links Archive 28 June 2012 12 July 2012 Navigation Previous Page Next Page