MY TOP 5 FITNESS TIPS..

Hi all

Mark here from Alltone Fitness Personal Training Studio Eltham.
Spring is around the corner which means for a lot of us it's time to get off the couch and shed those winter kilos. Today I will be sharing with you my top 5 fitness tips, hopefully they will help motivate you to wake from your winter slumber, and get the most out of your fitness regime.

1. Add HIIT training in your workouts!

High intensity interval training is fantastic at burning maximum calories in a short amount of time. It's a fantastic fat burner as it elevates the metabolism much higher than would steady state cardio. Long gone are the days of sitting on a exercise bike for 30+mins, a short burst of 10-15 min of hiit training can be all you need to kick start fat loss, improve oxygen consumption and have you feeling fitter in no time. ( Please drop me a line if you would like some example hiit workouts)

2. Take rest days from exercise 

More is better right? Actually, no it isn't when it comes to exercise.  Our muscles recover and grow while we are resting not working out. When we perform strength exercises, we cause damage to the muscles fibers by tearing them. ( nothing to be alarmed over as they are extremely small micro tears) 
With the right nutrition and rest the body repairs those micro tears in the muscles fibers making them much stronger and bigger to cope with any additional stress ahead. By not resting, your not allowing your body to recover adequately. Ensure you take 2 - 3 rest days per week from your fitness regime. 

3. Get advice from a fitness professional 

Feel as though your not getting to most out of your workout? Do you leave the gym feeling like you haven't really pushed yourself? Or do you just simply don't know what to do? This is where going to see a personal trainer could be the answer for you! Performing exercises incorrectly can lead to an ineffective workout and serious injury. Working with a fitness professional will teach you the fundamentals when it comes to lifting weights and performing the movements correctly. An experienced personal trainer can also spot postural imbalances and help correct them by prescribing a mobility routine to help improve mobility and posture.

4. Technique over weight

Going heavy in the gym reins supreme right? Well... Yes but also no.. Confused? Well let me explain.. Going heavy while not performing the correct technique can put unwanted stress on you neck, joints, and spine leading to serious injury. Only increase the weight once you are able to perform all the prescribed sets and reps with strict technique. This works the target muscle more effectively leading to more time under tension with greater results.

5. Use compound movements (exercises)

Compound movements are exercises that require several joints and muscles to be working at the same time. For example, the barbell bench press is a compound exercise. The primary muscle group being worked are the pecs, followed by the shoulders and triceps as the as-sister muscle groups helping with the exercise. Not only are you getting more bang for buck you also burn more calories, improve movement efficiency, increase muscle mass (hypertrophy) and elevate your metabolism much higher than an isolation exercise would. (single joint movement) Some examples of compound exercises are, squats, pull us, push ups, deadlifts and seated rows. 

So there you go guys, I hope that has been helpful for you getting the most out of your fitness regime.
Please feel free to drop me a line if you have any questions.

Over and out, Mark - Alltone Fitness & Personal Training Studio Eltham, Greensborough, Bundoora   

15min Home Upper Body & Core Workout! No equipment needed! Video's Included..

Hi Gang

Mark here from Alltone Fitness Personal Training Gym in Bundoora.

Winter is approaching which means cold mornings, lack of motivation and an increase in calorie dense foods creeping their way into our diets. Getting up and going to the Gym Greensborough
becomes a real struggle. This is why today I am sharing with you a simple, quick and effective 15min upper body & core workout which can be performed in the comfort of your own home. No equipment needed, all body weight exercises! Super effective at elevating the metabolism and burning fat. 

WARNING: If you have a serious medical condition, high blood pressure, injuries or are extremely unfit, then I highly recommend you seek medical clearance from a health care professional before commencing any fitness program.

1. PUSH UP

3 SETS

12 REPS

45 SEC REST BETWEEN SETS

                                                         Option 1 – Knees  Option 2 – Toes

INSTRUCTIONS:

Start by lying face down on a mat, beginners on their knees progressing onto toes. Place your hands slightly outside your shoulders.  Make sure to keep your core muscles tight by pulling your belly button in towards your spine. Keep your body in a straight line while slowly lowering your chest down between your hands. Ensure that your elbows remain close to your torso. Just as your chest is about to touch the floor push back up straightening your arms so you finish in the start position. This is one repetition.

Tip: Reduce the rest between sets to 30 seconds to increase the intensity. Avoid lifting your hips in the air.

2. HEEL DROPS

3 SETS

16 REPITITIONS ALTERNATING LEGS

30 SECONDS REST BETWEEN EXERCISES

INSTRUCTIONS:

Begin by lying on your back with your arms by side. Bend both knees bringing them directly above the hips in a table top position. Pull your belly button in towards your spine and ensure your lower back remains pressed into the floor at all times. Slowly lower one heel to floor while keeping the other leg in the table top position. As the heel almost touches the floor lift it back up to the start position. This is one repetition. Now lower the other heel to the floor following the same instructions as above.

Tip: Make sure you inhale deeply as you are lowering your heel to the floor and exhale as you lift your heel back to the start position.

3. TWO LEGGED CLIMBER

3 SETS

12  REPITITIONS

REST 30 SECONDS BETWEEN SETS

INSTRUCTIONS:

Begin in a push up position with hands beneath your shoulders and feet hip width apart. From here, step both legs explosively in towards your hands so they finish just on the inside of your arms. Now reverse the movement by pushing off with your feet and landing back into the push up position. This is one repetition

Tip: Keep your abdominal muscles tight throughout the movement. To increase intensity, add a lateral jump as shown in the video.

4. SCISSOR KICK

3 SETS

BEGINNER – 20 SECONDS PER SET

ADVANCED 40 SECONDS PER SET

REST 20 SECONDS BETWEEN SETS

INSTRUCTIONS

To begin, lie down with your back pressed against the floor. Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position. Now lift your left leg up to about a 45-degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.

5. BENCH DIPS

3 SETS

12 REPITITIONS 

30 - 45 SEC REST BETWEEN SETS

INSTRUCTIONS

Using a bench, couch or chair, extend your legs out in front of you. For beginners, bend your knees at 90 degrees. Place both hands on the bench spaced just outside hip width. Bent the elbows to 90 degrees while keeping your back close to the bench. Straighten your arms back to the starting position. This is one repetition.

Tip: Avoid flaring the elbows out to the side;

              6. RUSSIAN TWISTS  

3 SETS

40 SECONDS EACH SET

20 SECONDS REST BETWEEN SETS

INSTRUCTIONS:

Begin by sitting on the ground with your knees bent and heels lifted 20-30cm off the ground. Lean back and keep your spine straight.  Abdominals must remain tight throughout the exercise. Place both hands in front of your chest, arms should be slightly bent. Begin by twisting side to side while maintaining a straight back. Repeat for prescribed time.

Tip: If this is too difficult, then place both feet on the floor

Well there you go guys! Perform this fitness routine 2-3 per week for a heart pumping, fat busting workout.

Feel free to hit me up if you have any questions.

Mark - Alltone Fitness Personal Training Gym in Greensborough 

Live A Longer Life By Doing Strength Training.

Hi All, 

Mark here from Alltone Fitness and BNG Boot Camp & Personal Training Greensborugh. Any of you that know me, have heard me constantly going on about the health benefits of strength training. Its great for fat loss, joint health, and the list just goes on and on. Well here's a fantastic one, strength training can actually help you live longer! Wow! That's great news!  Enjoy this nice little article I came across in regards to strength training and living longer. Courtesy of Health.com and written by Don Rauf. 

By Don Rauf

HealthDay Reporter

You probably already know that strength training, such as lifting weights or doing pushups, is good for you, but now new research suggests it may help you live longer, too.

When people 65 and older did strength training twice a week, they lowered their odds of dying from any cause by almost half during a 15-year study.

“The secret to a longer and healthier life may not be available in pill form, but it may look like a barbell,” said lead study author Dr. Jennifer Kraschnewski. She’s an assistant professor of medicine and public health sciences at Penn State College of Medicine, in Hershey, Pa.

“Strength training can substantially decrease mortality risk, and more importantly, some of our other work demonstrates the impact of strength training on improving functional limitations [in older people],” she added.

The study included data on more than 30,000 adults, all 65 and older. Information was collected from 1997 through 2001 through the U.S. National Health Interview Survey.

Nearly 10 percent of the adults in the study reported strength training at least twice a week. That’s consistent with guidelines from the American College of Sports Medicine/American Heart Association (ACSM/AHA). Kraschnewski said this training included muscle-strengthening activities for the legs, hips, back, abdomen, chest, shoulders and arms.

While the study didn’t prove cause-and-effect, it found that people who did strength training at least two days a week were 46 percent less likely to die from any cause. And they were 41 percent less likely to die from heart disease, Kraschnewski said. She added that seniors who did at least two days of strength training were also 19 percent less likely to die from cancer compared to those who didn’t do the training.

Responding to the study findings, orthopedic surgeon Dr. Brad Thomas said, “Strength training has been well identified as a means to strengthen our bones and joints, but with this study we have a new benefit of longevity.” Thomas, who was not involved with the study, is an associate professor at UCLA David Geffen School of Medicine.

Previous studies have shown that strength training may improve muscle mass and chronic conditions such as diabetes, osteoporosis, lower back pain and obesity. Stronger muscles may also result in better stamina, physical function, and balance, according to background information in the study.

ACSM/AHA guidelines also recommend that adults participate in moderate-intensity (such as brisk walking) aerobic activity for 150 minutes each week. That’s 30 minutes a day, five days a week. If you are performing vigorous-intensity aerobic activity (such as jogging or running), the guidelines suggest 75 minutes each week.

Kraschnewski urged older adults who have not been active to talk with a doctor before starting an exercise program.

“In general, there are safe exercises for everyone, but it may require tailoring for your specific conditions,” she said. “Strength training can be done at home and many exercises don’t actually require equipment.”

A few of her suggestions include doing pushups, abdominal crunches and leg squats, all of which use one’s own body weight.

Kraschnewski said resistance bands are another great option for home-based programs. These inexpensive bands or tubes provide resistance when stretched and can be used for strength training exercises in all major muscle groups, she said.

If you feel that you could benefit from additional help, consider joining a gym that offers coaches to help create an exercise regimen, she suggested.

“Typically, two to three exercise sessions a week for 20 to 30 minutes are enough for most people to develop results,” said Kraschnewski. “Our studies have demonstrated older adults can double their strength in just 12 weeks.”

Both Kraschnewski and Thomas said there’s no age cutoff when it comes to getting benefits from aerobic exercise and strength training.

“Older adults have the ability to achieve strength similar to those decades younger by engaging in simple strength training routines,” Kraschnewski said.

The study findings were published recently in the journal Preventive Medicine

Have a Great Week  - Mark Frangiosa 

Alltone Fitness April Newsletter 2016

Hi all, Mark here with our April Newsletter. This month has seen BNG Boot Camp move indoors at Watsonia Primary School Hall. With winter fast approaching it can become a struggle staying motivated and keeping fit. Put this together with having to exercise out in the cold and it usually results staying in bed or on the couch instead of staying active.  Well, no more excuses as our fantastic newly built  indoor venue comes with full amenities and ample parking just outside the main entrance. Our Boot Camp is guaranteed to help you with weight loss and to get fit fast. Sessions all tailored to all fitness levels so everyone can participate. Best of all, its only $2 to try! For more info or to book your $2 session then head to www.bngbootcamp.com.au 

JOIN US FOR THE MCG STADUIM STOMP ON SUNDAY 26TH JUNE 

 I have decided to put a team together for the stadium stomp held at the MCG on Sunday June 26th. The stadium stomp is a stair climbing challenge designed to take you around the bay's of the MCG containing the longest rows. The two options with this stair climb are - The half course, which  is approximately 1,890 steps and should take between 20-30mins ( great for beginners ) The full course, approximately 7,343 steps and can take anywhere from 45min to 2 hours to complete depending on your fitness level. What a great way to stay fit and motivated over winter! For more info head to www.stadiumstomp.com 

please note - this is note a race and everyone is encouraged to go at their own pace.  If you would like to register then head to the stadium stomp website, choose venue as the MCG, and then register under the BNG Boot Camp team. The paasword you will need is alltone fitness. 

START YOU YOGIC JOURNEY TODAY!  

What to expect 

Yoga classes run for 60 minutes and are based on traditional Hatha Yoga Teachings. Most classes incorporate Vinyasa or flowing from posture to posture with the breath.

Classes are suitable for all experience levels, from beginner to the experienced Yogi.

All classes begin with either a short 5 minute practice of Pranayama breathing exercise or a Dharana single focused concentration and meditation. Majority of the class is Asana (postures) based and there is an opportunity to move into stronger variations of the postures, if the body wants to. The class is then finished with a guided relaxation, also known as Savasana practice.

 

 

Benefits of Yoga

Increases strength and flexibility

Helps reduce stress and anxiety

Improves energy levels

Better mental clarity, concentration and memory

Improved cardiovascular fitness and circulation

Increased self-awareness and connectedness

Improved balance and body awareness

Increased blood flow to internal organs, which may improve function e.g. digestive system

For more info and class times head to www.yogicjourney.com.au 

Hope to see all soon at either Boot Camp or Yoga. Wishing you all a fit and healthy April.

Mark :)

Cardiovascular Disease - How to reduce your risks.

Hi all, Mark here from Alltone Fitness & BNG Boot Camp in Watsonia. In this week’s blog I have decided to tackle the topic of cardiovascular disease and how we can all reduce our risk factors.

Cardiovascular disease (cvd) is the term used for heart, stroke and blood vessel diseases. CVD is the leading cause of death in Australia, accounting for 38% of all deaths in 2002 claiming the lives of more than one in three Australians. There are a number of different conditions associated with this which include.

Coronary Heart Disease

Coronary Heart Disease, (CHD) is caused by the slow build-up over many years of fatty cholesterol containing deposits in the inner wall of one or more of the hearts arteries.

Heart Attack

Heart Attack occurs when a coronary artery is suddenly blocked by a blood clot and the part of the heart muscle supplied by that artery is damaged because it is starved of oxygen.

Heart failure

Heart failure occurs when the heart muscle has become too weak to pump blood through the body as effectively as normal. This causes blood to dam up behind the heart and fluid to collect in the lunges and other body tissues.

Angina

Angina is temporary chest pain or discomfort, resulting from a reduced blood supply to the heart muscle. It occurs because part of the chest muscle is temporally unable to get enough blood and oxygen to meet its demands

High Blood Pressure

Also known as hypertension, simply means that your blood is pumping with more blood force than normal through your arteries.

Stroke

A stroke occurs when an artery supplying blood to a part of the brain becomes blocked or bursts. As a result, that part of the brain is damaged because it is deprived of its blood supply.

Exercise Considerations and reducing your risks of cardiovascular disease.

If diagnosed with one of the above conditions, it is extremely important you acquire medical clearance from your doctor before commencing personal training,group fitness, boot camp or any fitness related activity.   A recent American Heart Association consensus statement on preventing heart attack and death in patients with coronary disease suggested a minimum of 30 to 60 minutes of moderate-intensity activity 3 or 4 times weekly along with an increase in daily lifestyle activities (e.g., walk breaks at work, using stairs, gardening, household activities); 5 to 6 hours a week was suggested for maximum benefits. Increasing physical activity in daily living can be helpful in this regard. Both aerobic and resistance exercises are encouraged at a moderate intensity level.

Sudden stop-and-go or extremely strenuous activities may be beneficial, but are more likely to place undue stress on the heart, especially for those who are normally sedentary. It is recommended to commence with a low intensity program and slowly increase when appropriate. 

 If in doubt about exercising, seek the advice of a fitness professional like a personal trainer in your local area. At Alltone Fitness we offer personal training, boot camp andyoga in the Bundoora, Watsonia, Mill Park and Greensborough area, so feel free to get in touch.

Reducing your risks of CVD.

It goes without saying that being active can significantly reduce the risk of developing CVD. Joining a gym, going for a brisk walk, swimming, group fitness classes, boot camp, or hiring a personal trainer are all fantastic ways to stay fit and active. If there is a history of heart disease in your family, having regular checkups with your doctor is a must. Keeping cholesterol and blood pressure levels in check with your doctor can help pick up early signs of CVD. Diet plays an extremely important role, cut out highly processed foods and include whole foods which are high in fiber and nutrients like fruit and vegetables.

Take a look at your lifestyle factors that could increase your risks, the obvious ones being smoking and excessive alcohol consumption. Lastly, high stress levels could be a problem. Take time out and don’t sweat the small stuff. Schedule time out during the day the switch your brain off. A simple 5 minute meditation or breathing exercise could do wanders in reducing stress levels.   

My top 5 exercises you must be performing.

Hi all. Mark here again for this week's blog installation. 

I hope everyone is looking forward to the Easter break.  Alltone Fitness Studio will be closed over the easter break and will re open on Tues 29th March.  BNG Boot Camp and group fitness will not be running over Easter and will recommence indoors at Watsonia Primary School, 240 Nell Street, Watsonia on Tues 5th April. Happy Easter!

This week I will be sharing with you my top 5 exercises and explaining the benefits and why you should be performing them in your exercise programs. Most of you that know me well, won't be surprised to find out that all 5 exercises are full body movements. 
What are full body exercises I hear you ask? Well let me explain. Compound exercises (full body movements) also known as multi jointed exercises, burn more fat, use multiple muscle groups and build the most strength and muscle. Examples of compound exercises are push ups, squats, chin ups, medicine ball slams and burpees just to name a few. Some compound exercises can be difficult to learn while some may be more effective than others. In this blog I will explain why my top 5 full body exercises will give you maximum results in the shortest amount of time. 

5 Burpees ( Insert evil laugh here )

Used by fitness boot camp instructors and personal trainers world wide, burpees are one of those full body exercises most people love to hate. This high intensity exercise will give you a entire full body workout in just minutes. A high level of focus and intensity is required to be able to push through a set of 15-20 repetitions. Here's how to perform a burpee. 

From a standing position, squat down, put your hands on the ground, kick your legs out behind you, do a push-up (optional), then kick the legs back up into a squat position, stand and jump as you swing your arms overhead. If you’re an advanced exerciser or want to add even more “oomph” to this exercise, you can wear a weighted vest as you do your burpees. Good luck! 

4 Medicine Ball Slams 

Not only is this exercise fantastic at building upper body, core and leg strength, it is also fantastic for stress relief. Best of all though, it is quite easy to perform. 

To do a medicine ball slam, you simply get a medicine ball (those big heavy balls you can often find in the corner of the gym), raise it overhead, then swing your arms down as you release the ball and slam it into the ground as hard as possible. Keep your spine in a neutral position thorough the entire move, abs are tight and slight bend in your knees as you slam the ball into the ground.

3. Push Ups 

Push-ups are one of the oldest and most basic of exercises for a simple reason. They work! The exercise positions all the muscles in our upper body and builds optimal strength in the forearms, shoulders and chest. Performed correctly, you will also target your core and glute muscles. 

To do a pushup get into a high plank position. Screw your hands firmly into the ground directly under shoulders. Keep you abs and glutes tight throughout the movement. Lower your body by bending your elbows back on a 45 degree angle and keep your forearms vertical. Keep your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Push back up

2. Barbell Squats 

It is one of the most primitive movements known to man and without doubt one of the best exercises for lower body muscular and strength development. Barbell squats will increase your core strength. This is because through the entire movement your core muscles need to work hard to keep your body upright and support your lower back. 

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip to shoulder width stance with the feet turned out as needed. Keep your abs and glutes tight.  Descend by flexing at the knees and hips while pushing your hamstrings back. Keep the knees tracking in line with your feet and avoid them tracking too far forward over the toes. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

1. Deadlift to Overhead Press

The premise of the deadlift-to-overhead press is fairly straightforward: you pick a heavy object off the ground and lift it overhead. The object can be a dumbbell, barbell, kettlebell, medicine ball or sandbag. However, the following people who display poor mobility/stability, are inexperienced or have lingering injuries should seek advice on properly performing this exercise before attempting it.

When youpick the object off the ground, which is called a deadlift, you’ll need to have good form: looking forward with your knees bent, butt out, and back straight. You then stand by extending your hip forward, as you stand or after you are in a standing position, hoist the weight overhead – using your hip and leg muscles to assist your upper body with driving the weight up.

What you need to know about your pelvic floor...

Hi all, Mark here again from Alltone Fitness personal training studio and BNG Boot Camp Greensborough.

Did you know that a large number of exercises can negatively affect your pelvic floor, and some of these can actually harm these muscles? This can lead into bladder or bowel control problems. This is very common amongst men and women however most people are too embarrassed to talk about it or believe as we age that it is normal. Well it's not, and fixing this problem could be as easy as strengthening your pelvic floor. Women on average suffer more than men, with one in three who have ever had a baby experiencing urinary incontinence. Over half the people with bladder problems don't seek help from a health care professional.

The pelvic floor muscles form the base of the group of core muscles known as the core. The pelvic floor work with these deep core and lower back muscles along with the diaphragm, to stabilise and support the spine as they maintain pressure within the abdomen. The pelvic floor muscles support the bladder and bowel in men, and the bladder, bowel and uterus in women.

People who are more at risk of pelvic floor problems are, pregnant women, women who have had a baby, women who are going through or gone through menopause. For men, any surgery undergone for prostate cancer can make them more at risk. Other factors that put people at risk include those with a history of lower
back pain, an injury to the pelvic region, suffer regular constipation, being overweight or regular heavy lifting. Individuals with pelvic floor problems can experience the following symptoms, leaking urine when they exercise, constantly needing to go to the toilet. finding it difficult to empty their bladder or bowel, pain in their pelvic area and accidently losing control of their bowel.

Safe cardio and resistance exercises for the pelvic floor.

Certain exercises place greater stress on the pelvic floor and should be avoided. There are a number of safe exercises which can be performed and are considered safe without placing excessive downward pressure on the pelvic floor.

Safe cardio exercises:
Walking, swimming, upright bike, cross trainer, low intensity water aerobics, low impact exercise classes.

Cardio exercises to avoid:
Running, jumping, star jumps, skipping, boxing, high impact exercise classes, sports that involve stop start running or sudden direction changes.

Safe resistance exercises:
Seated exercises like rows and shoulder press. Bicep curls and knee extensions. Dumbbell exercises on a swiss ball, partial swiss ball squats, glute bridge, cable flys, leg curls, incline wall pushups.

Resistance exercises to avoid:
Sit ups, crunches, leg raises, deep lunges, deep squats, jump squats, lifting heavy weights, lat pull down with heavy weights, leg press with heavy weights, deadlifts and any exercise where there is downward pressure on the pelvic floor.

How to train your pelvic floor. 
A method of training your pelvic floor muscles is to relax the muscles of the thighs, glutes and abs, then squeeze the muscle of your front passage like you are stopping the flow of urine. Now squeeze in the muscle around your back passage as if you are trying to stop passing wind. You should now feel the muscle in between your front and back passage lift up towards your pelvis. Become familiar with the feeling of those muscles activating before relaxing and letting go. This exercise is best performed sitting on the edge of a chair slightly leaning forward at the hips. It can also be performed standing or lying down. Aim to perform 3 sets of 8 repetitions.

If this is a problem for you please feel free to reach out as we can help construct an exercise program to help strengthen your pelvic floor. At Alltone Fitness we offer personal training in the Greensborough, Bundoora, Mill Park and Watsonia area. We also run boot camps and group fitness at the most affordable prices in Greensborough.

Back to Basics - Chapter 3 Exercise Instruction Written by Mark Frangiosa

Hi all,

In this week's blog I will be going over and instructing proper technique on the following exercises:

1. Barbell Squats,  

2. Barbell Deadlifts 

3 Plank

4. Seated Rows.

If performed correctly these exercises are fantastic for strength and conditioning, gaining greater functional strength and improving your posture. If performed incorrectly we put ourselves at risk of injury along with adopting more lifting patterns. One of the main reason's I decided to write this blog on exercise instruction is due to the constant witnessing of poor technique I see on a daily basis. Whether it's in the gym, at boot camp reservoir or in a personal training reservoir session. The risk we place our body's under each time to perform an exercise without engaging our core, maintaining neutral spine etc,  can have a profound impact on the way we move and function on a daily basis. I hope you find find the following exercise instructions useful and hopefully assist you with improving your technique. 

Barbell Squats 

Set Up point: 

• Feet shoulder width apart 
• Toes turned out slightly 
• Neutral Spine posture 
• Bar Across upper traps 
• Keep upper back tight (retract shoulder blades)

Movement Points: 

• Head and chest up 
• Hips move out and down
• Keep your heels down
• As you descend screw your feet into the floor
• Ankle / knees / hips in alignment 
• Descend down to the floor keeping a neutral spine and chest up

Common Errors:

• Heel lifting off the floor
• Knees travelling excessively forward over toes
• Head and chest dropping 
• Knees buckling inwards on the descend
• Losing your neutral spine ( rounding of the thoracic spine) 

Barbell Deadlift 

Set- up Points: 

• Take all the slack out of the system (engage glutes and core before setting up for the deadlift)
• Feet around hip to shoulder width apart 
• Bar close to the shins 
• Feet screwed into floor
• Core tight
• Shoulder blades retracted and pointed down 

Movement Points: 

• Driving feet through the floor commence lifting the bar letting the hips and knees extend at the same time.
• Bar remains close to the shins
• Heels down into the ground
• Shoulders remain over the bar 
• Stand nice and tall at lock out
• Lower the bar to the floor keeping it close to the shins and maintain a neutral spine until the bar lightly touches the ground  

Common Errors: 

• Poor posture at starting position of movement, lower back rounded.
• Bar too far out in front of feet 
• Shoulders not over the bar
• Hip extending faster than the kness
• Rounding the back at any stage of the lift
• Bending arms to help pull the bar up

PLANK

Set up:

• Arms bent at 90 degrees with elbows directly beneath shoulders. 
• Feet hip width apart.
• Neutral spine posture 

Movement Points: 

• Brace Core pulling your belly button into your spine 
• Keep glutes engaged the entire time 
• Focus on your breathing.
• Keep a neutral spine 

Common Errors: 

• Hips in the air
• Hips and lumbar spine sagging 
• Head not in neutral alignment  (looking up or down )
• Disengaging glutes and core

Seated Rows 

Set- up Points:

• Feet on plate, knees slightly bent 
• Arms fully straight 
• Neutral spine posture 

Movement Points:

• Commence movement by pulling the handles towards you stomach 
• Keep the elbows close to your sides
• Finish with elbows pulled in line with your torso and squeeze your shoulder blades together.
• Keep your torso in an upright position. 
• Return the handle to the start position without leaning forward from the lumbar spine.

Common Errors:

• Leaning forward form your lumbar spine 
• Pulling the handles into your chest while shrugging your shoulders.
• Not finishing the pull with your shoulder blades fully retracted. 

So there you have it, I hope that was helpful, and possibly pointed out any common faults you may be guilty of. Next time you are in the gym bundoora or out doing your boot camp greensborough try and remain mindful of these key teaching points.

Mark - Alltone Fitness Personal Training Greenborough & BNG Boot Camp Reservoir, Greensborough, Mill Park, Bundoora 

Back to Basics Series. Chapter 1. An introduction to Resistance Training

Hi all, Mark here from Alltone Fitness, Personal TrainingMill Park and Boot Camp Greensborough. Over the next 6 months I will be posting a fortnightly blog series covering a wide range of health & fitness topics, from nutrition, weight loss, strength training to today’s topic, Resistance Training. The aim of my “Back to Basics Blog series is to provide clear, informative and easy to understand health & fitness information. I am a big believer in keeping things simple, and straight to the point. Enjoy.

Resistance training is an activity that has become more and more popular with many individuals of all ages and for many different purposes. Simply defined, resistance training is any activity that requires muscular actions of the body to overcome an opposing force. This opposing force can come from using barbells, dumbbells, resistance machines, medicine balls or your own body weight. Even though this type of exercise can have a cross over effect on the cardiovascular and endocrine system, the major goal of resistance training is to develop the neuromuscular (muscular and nervous) system.

 An increase in strength is often experienced as this type of exercise challenges the muscle to respond to the increase in strength. As a muscle increases in strength the muscle fibres increase in size, this is called hypertrophy. If a person increases their muscle mass, this in turn leads to an increase in the person’s base metabolic rate. The effects of this mean we become more efficient at burning calories around clock.  Muscles are not the only component to become stronger as a result of resistance training, so do tendons and ligaments around the associated joints, increasing stability and reducing the load on that joint.

You may have heard the terms, free weights or machine weights and wondered what they mean. Free weight exercises are those that involve some type of external resistance such as barbells, dumbbells, kettlebells or even bodyweight exercises that do not require some type of support mechanism.  This type of training has many advantages as it forces the body to work as it does in real life. It can improve all components of our fitness and is accessible to almost everyone.  

The picture below is of a barbell back squat which is a fantastic free weight functional exercise.

Resistance training machines can vary in design and complexity. The weight being lifted is connected to a machine that allows some form of guidance to the weight as it moves. Common examples of these machines include, Lat Pulldown, Leg Press, Chest Press and Shoulder Press. The pictures below are common resistance machines found in most commercial gyms. This type of training can be great for older people with mobility and suitability issues, or for beginners with a low level of experience.   

Usually a resistance training program will be written in the form of sets and reps.  A rep (repetition) is one complete execution of an exercise through its full range of movement, where as a set is a pre-determined number of reps performed consecutively. For example, if you were to perform 3 x 12 Push Ups, you would be required to do three lots of twelve push ups with a break in between.

As I said at the start, I’m keeping things simply, so I will leave it at that. Please don’t hesitate to get in touch if you have any questions. Email at info@alltonefitness.com.au and remember...

BE FIT - BE STRONG - BE HEALTH! 

Mark – Alltone Fitness, BNG Boot Camp Greensborough Mill Park Bundoora Watsonia