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 :)

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.

VO2 Max And Everything You Need To Know About It

Hi all,

Mark here from Alltone Fitness and BNG Boot Camp & group fitness bundoora. In this week's blog I will be discussing what is VO2 Max and ways on improving it . VO2 max has been defined as "the highest rate of oxygen consumption attainable during maximal or strenuous exercise". Basically it is a measure of cardiovascular fitness.

As exercise intensity increases so does oxygen consumption. However, a point is reached where exercise intensity can continue to increase without the rise in oxygen consumption. Once we reach the point at which oxygen consumption plateaus we then can define this as an individual's VO2 max or their maximal aerobic capacity. Aerobic power, aerobic capacity and maximal oxygen uptake are all terms used interchangeably with VO2 max. It is usually written measured in millilitres of oxygen per kilo of bodyweight per minute: ml/kg/min. It is mostly shown relative to body weight because oxygen and energy needs differ relative to size.

Training for 30 minutes, 3 times a week over 6 months at 75% of aerobic power can increase VO2 max an average of 15-20% , Recent research suggests that genetics plays a role in how well any one individual responds to cardiovascular endurance training and weight loss. This is why we often can see bigger differences in VO2 max training amongst beginners of the same age and fitness levels.

The extent of which VO2 max can improve with fitness training also depends on the person's starting point. The fitter an individual is to start with, the less potential there is for an increase as they have most likely hit their upper limit earlier on. Resistance training has little effect on VO2 max. even when short rest's are used between sets and exercises.

A large amount of cardiovascular fitness training is needed to reach our upper limit for VO2 max. However, much less is required to maintain it. Runners and swimmers have reduced training volumes by 60% for a period of 15-21 days prior to competition with no reduction in their VO2 max.


We can determine our VO2 max through a number of physical evaluations. These tests can be direct or indirect. Direct testing requires much more sophisticated equipment which is why indirect testing is more widely used in fitness centres. Some are more reliable and accurate than others though none of the indirect methods have the accuracy of direct testing. Some indirect tests to determine VO2 max are the beep test, bike test, ( bike needs to have a test function for this) 2km row test or 12 min treadmill run.

VO2 max decreases with age. The average rate of decline is usually around 1% after the age of 25.
The decline in age-related VO2 max usually can be accounted for by a reduction in maximum heart rate. Some fantastic aerobic exercise exercise to help increase your VO2 max are, bike riding, jogging, swimming or rowing. Remember though, you don't want to spend countless hours riding, running or swimming. 15-20 min of HIIT aerobic training with a ratio of 1:4 or 1:3 would be the way to go! If you have any further questions in regards to today's blog you can email me at info@alltonefitness.com.au

Mark - Alltone Fitness Personal Training 

6 Ways To Help You Keep Your New Years Resolutions

At some point we have all made new year's resolutions and broken them. We often set unrealistic goals or pressure on ourselves to eat healthier, losing weight, become fitter, stress less and the list goes on and on. Is it that we place time restraints on these goals that we failure? Or is it just becuase we actually don't take the time to think about what it actually is that we want out of life? It is important to remember that one minor set back is not a total write off.
Why not make this year's resolutions stick.
Here are my top 6 ways to help you keep on track.

1. BE REALISTIC

Don't set a goal that is unrealistic or you cannot keep. For example, telling yourself  you are never going to eat your favorite food again is setting you up for failure. Try changing your goal to - I will only eat my favorite food once per month.

2. PLAN AHEAD

People who plan their resolutions on New Year Eve or mid way through January are more likely not stick to their goals. Don't plan your resolutions on new year's eve after a few drinks. Planning ahead is crucial and gives you time to reflect back on your year while thinking about the direction you would like to take in the year to come.

3. OUTLINE YOUR ACTION PLAN

Being realistic means knowing that their will be temptations to skip that boot camp class or cancel your personal training session. Have a action plan in place for those times you feel like giving up. Call a friend for motivation, practise positive thinking, or simply tell yourself the negative effects this will have on your goals.

4. TRACK YOUR PROGRESS

Keep track at each small success milestone. Whether its through weight loss, being able to run that extra distance, lifting more weight in the gym. Tracking your progress is a sure way to keep you motivated and successful in conquering your resolutions.

5. DON'T BE TOO HARD ON YOURSELF.

Tell yourself the occasional slip up is not the end of the world. Obsessing over slipping up will do no good for achieving your goals. This is where some positive self talk can do wonders. Create a mantra that is short and sharp like " I CAN DO THIS " ONE SLIP UP IS NOT THE END OF THE WORLD" I WILL GET BACK ON TRACK"

6. SEEK HELP FROM A PROFESSIONAL

If losing weight or becoming fitter is your goal, then join a outdoor group personal training session, gym, or book in with a personal trainer. Having the guidance of a fitness professional who will push you that little further can mean the difference between success or failure.

HERE'S TO A FIT AND HEALTHY 2016! HAPPY NEW YEAR!

Outdoor Group Fitness Training

Author: Mark Frangiosa 

Hi All

Mark here from Alltone Fitness & Butts n Gutts Boot Camp for this weeks blog.

Before you know it, spring will come around and hopefully we will see an improvement in the weather. Spring is the best time to head outdoors to exercise and dust off those winter cob webs. This weeks blog will cover the benefits of getting fit in the great outdoors... Enjoy! 

Are you an outdoors person? Do you prefer to exercise outside in the great outdoors rather than inside in a gym? What environment motivates you? Today I will be discussing some of the benefits you can experience taking your workouts outside amongst Mother Nature.

As the weather improves,  there's no better time to ditch the 4 walls of your local gym and head out to experience how outdoor group fitness can motivate and push you that little bit further.  Below are some of the differences you can experience taking your exercise routine outside.

Time will go faster when exercising outside. Going for a run in your neighbourhood, taking in the scenery, and exploring what your local parklands have to offer will combat workout boredom.

Using the same machines week in, week out can become demotivating and result in your body hitting a plateau. You will burn more calories exercising outdoors as your body will need to adapt and move in more functional and complex ways. Ditching your gym and joining a boot camp or outdoor group fitness class is a great way to meet like-minded people who help motivate each other to constantly improve.

The biggest advantage of heading outdoors is you can do it whenever you like. No class schedules, no waiting for machines, and my favourite, fresh clean air. This can be empowering and extremely motivating not to mention a lot more cost effective for you. You will be surprised how even a 20 minute high intensity bodyweight workout at your local park will do the trick. Studies have shown that short high intensity workouts are 3 times more effective burning fat that longer endurance workouts.

It is know that your mind responds much better when breathing in fresh clean air. Think of it as organic Prozac, you will have more clarity, and release a lot more of those feel good endorphins afterwards.

I could go on all day about the benefits of getting fit in the great outdoors. You don’t need to be a rocket scientist to realise exercising outdoors is simple, cheap, good for your body and mind, and encourages you to meet new people who share the same interests as you.  At Butts n Gutts boot camp we offer outdoor group fitness inGreensborough and boot camps in Bundoora which cater for all ages and fitness levels.  So what are you waiting for?? GET FIT NOW! 

Personal Training at Alltone Fitness

Personal Training at Alltone Fitness

Hi Guys, Mark here for this week’s fitness blog. Last week we touched on the importance of squatting and why we should all be performing this functional move in our daily routine. This week I will discuss our personal training service we offer at Alltone Fitness Studio.

Does personal training seem a little daunting to you?  Are you intimidated by going to a big gym? Do you dislike pushy gym sales people or pushy personal trainers trying to book you in for a session everyday?  Well, this is where we come in!

Alltone Fitness is a private fitness studio and all our sessions are held in a private setting with just you and your personal trainer. Our number one goal is getting you results! We have no joining fees or membership fees.  Just exceptional pay as you go personal training and small group fitness in Bundoora and Greensborough.

On your first session we conduct a fitness assessment and it’s absolutely free.  This is a great opportunity for us to get to know you a little better. We discuss your fitness goals, any current or past injuries, medical conditions and prior exercise history. Because we always put your health first, we then measure your blood pressure and discuss in detail any prior or current medical conditions you may have. This will help us determine the type of fitness program to design for you.We then take girth measurements along with a body fat analysis. This a great way to track your progress while keeping

you driven and motivated. A flexibility and cardiovascular assessment will then follow to determine a base level of flexibility and aerobic fitness. The cardiovascular assessment is conducted on an exercise bike and is of a low to medium intensity which lasts for 5 min.

What makes us stand out from the rest is that each fitness program and personal training session is specifically designed for the individual. We love to incorporate resistance  and core training in our sessions which rapidly assist with weight loss and improving functional strength. So what are you waiting for? GET FIT NOW!

To book your free no obligation personal training session head to www.alltonefitness.com.au/booking

Personal training Greensborough - Personal Training Bundoora -  Personal Training Mill Park - Outdoor group fitness Bundoora -  Boot Camp Bundoora

Have a groovy week and stay fit!

Mark