1) Male Rhesus monkeys often hang from trees by their amazing penises..true or false?
Amazing and totally true!

2) Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%… true or false?
True, in fact in Canada there is a significant drop in car accidents on the day when the clocks change giving people an extra hour in bed!

3) You can survive for longer without sleep then you can without food… true or false?
Lack of sleep will kill you sooner in most cases

4) Eating too much suppresses your hearing… true or false?
Again amazing but true. Testing on the senses revealed that overeating caused a drop in hearing sensitivity. Think carefully about how much you eat, particularly before going to the cinema or gig!

The principle of specificity is one of the core components of any type of fitness or exercise training. The reason that it is an integral part for any training program is based on our own body’s basis for adaptation. What this means is that the human body will adjust to specific circumstances over a period of time so for benefit. As exercise physiologists we apply this using a simple acronym - S.A.I.D principle. This means that any tissue in the body will eventually alter its properties when undergoing specific adaptations to imposed demands in order to maintain or improve performance. Also what the principle of specificity states is that you cannot obtain the same benefit/improvement in a sports attribute by training in another attribute, for example in order to become a good cyclist you must train on the bike, you cannot obtain the same benefit for cycling by going for runs or swimming. There is some cross benefit; however that aspect is out of the prerogative of this article.
Earlier in the article I mentioned fitness and exercise training, the reason that the principle of specificity is core in the development of exercise programs that are oriented to maximally benefit you as the client. Exercise programs can be designed to be functional – maximise your health and well being in regards to lifestyle and activities of daily living. Or can be sports attribute specific, such as flexibility, strength, power or agility. This means that as exercise physiologist we can develop programs for you that can be specific for one of the above mentioned attributes or any combination, the important factor is that as the client you are clear about your needs/desires and goals so that your exercise program can be designed and tailored to meet your needs or goals.

So we all know that it is important to include both cardio and strength training in our health and fitness regimes.  But one type of training that is often overlooked and underutilized is stretching.

The uses for stretching are wide and varied; from injury prevention and injury treatment, to improved performance (through reducing muscle soreness and recovery time and improving flexibility).

In this article we will touch briefly on the different reasons for stretching as well as some of the different methods.

One of stretching’s main uses is for relieving tightness or tension in muscles.  But you may wonder; why am I so tight in the first place??  There are large variations in baseline levels of flexibility between individuals or even within the same individual.  This can be due to a number of factors including:
-    Genetics -  To a certain extent individuals flexibility is due to their genetic predisposition.
-    Injuries -  During the healing process scar tissue may form within the muscle, resulting in reduced muscle elasticity.
-    Abnormal Mechanics -  Pain may cause you to guard against certain movements or actions.  This can result in incorrect muscle recruitment or some muscles overcompensating and becoming tight and weak.
-    Stress Levels -  High stress levels resulting from work etc.  can cause many people to tighten up through the neck and shoulders; sometimes resulting in headaches.
-    Working environment – Sitting incorrectly at your work station for long periods of time causes muscles to tighten and weaken, often resulting in the rounded shoulders posture that we all no so well.

So if you find that your injuries, work environment or stress levels are causing you to feel tight and stiff adding some stretching to your exercise program may be the perfect solution.

Relieving general tightness isn’t the only use of a well designed stretching program.  Stretching can also be used to improve performance in your sport of choice.  Some of its benefits in a sporting context include:
-    Increased flexibility and joint range of motion
-    Improved recovery time (due to lower levels of muscle soreness post exercise)
-    Reduced injury risk (due to increased range of motion)
-    Relaxed muscles
-    Improved coordination
-    Correct exercise posture

Some argue that stretchings most important use is during the ‘cool down’.  After exercise you must slowly allow your body to return to its resting state.  The best way to stop a bike is to slowly apply the brake until it comes to a halt; not jam on the front breaks and hope.  The same goes for exercise; going from full pace to a stop will throw you over the handlebars resulting in an increased risk of injury and sore muscles the next day.

The most common form or stretching is ‘Static’.  This involves slowly lengthening the muscle until you feel mild discomfort (stretching should never be painful).  Holding this lengthened position for 15-30 seconds, relaxing and then repeating this process up to 5 times. Avoid bouncing, this may stretch the muscle but can also result in damage.

If you have any injuries it is important that you consult a professional before commencing a new stretching program.  The Lab is currently selling a comprehensive full colour stretch booklet containing all the stretches you need to know to improve your flexibility.

Remember; stretching isn’t meant to be stressful. Relax your breathing and try and clear your mind; use it as a way to wind down after a hard days work or hard session in the gym.  If you aren’t seeing results immediately don’t be disheartened.  Stretching should be done gradually and then maintained to prevent slipping back towards inflexibility.

So add some stretching into your routine; be patient and consistent and the benefits will come.  Good luck and happy stretching

Strength comes in many forms, but can generally be defined as ‘the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)’.

There are different types of strength, but one type of strength that is especially relevant to this particular topic is strength endurance, which can be defined as the ability to be as strong as possible, for as long as possible. Alternatively it is also characterized by being able to perform a movement repeatedly for an extended period of time without being overcome by fatigue or sacrificing form. I’ll leave that one to your imagination.

As an exercise physiologist, one of the basic principles of what we set out to achieve is to optimize a persons’ physical health and fitness, and allow them to achieve their daily tasks a little easier and to greater satisfaction. To this end, it seems we should consider the benefits of strength training and strength endurance in all areas of human performance.

And so it seems only deserving that we take this basic principle and apply it to some basic human physiological needs which, according to Maslow (1970’s psychologist) are the most powerful over any other need in driving motivation (assuming that you are well fed and hydrated) the need is, the need for love, and therefore the physical expression of it.

So in boosting performance, try these exercises:

Reverse Curls-Great for inner thighs, glutes and lower abs
1. Start position: Lie with back on floor with hips flexed at 90° and feet in air holding onto a medicine ball between your knees. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.
Dips-Works upper arms
1. On the edge of a bench or chair
2. Hands by sides on bench or chair, body close to bench or chair
3. Raise body off of support and dip down and up, bending at elbows
4. Keep shoulders back
5. Ensure elbows bend back, bringing upper arm from vertical to
parallel to floor

Bridge-A feel-good core exercise

1. Lie on back, knees bent, feet flat on floor.
2. Activate core (draw navel down to spine)
3. Push lower back into floor then peel the spine off the floor one vertebrae at a time while you lift the hips.
4. Squeeze glutes at top range to help stabilise hips
5. When you have a straight line body position through the hips-knees-shoulders, hold for 10 seconds then gently begin to lower hips and worm back onto the floor one vertebrae at a time.
6. Repeat 5 times

Push Ups-A great integration between upper body and core strength.
1. On hands and knees
2. Drop hips in so that knees hips and shoulder are in line
3. Do not arch back
4. Draw your abdominals in toward your spine
5. Lower chest down towards floor, bending arms at elbows
6. Push back up to starting position

Wall Sit- Feel it in the quads

1. Standing, leaning back on wall, feet out about 30cm from the wall.
2. Gently slide down the wall using buttocks and thighs to support.
Hips knees and ankles should stay in line with each other.
3. Squat down to 90degrees at knee keeping knees behind toes
4. Hold position for up to 1 minute.

Leg Pumps-Focuses on back, gluts and upper leg

1. On all fours, drop down to elbows
2. Kick one leg up and straight back from the body
3. Aim for height, straightening the leg
4. Alternate legs and repeat

When it comes to performance, we also fulfill the requirements of a great exercise session- exercise that’s fun, exercise that you are motivated to participate in on a regular basis and best of all an exercise that involves someone to do it with!

Enjoy.

With the winter days giving us shorter days and less exposure to sunlight we may be starting to feel the winter blues.  This may leave us more susceptible to manifestations of SAD (seasonal affective disorder).  A condition that can bring the following symptoms:-

•    lethargy
•    increased or decreased appetite
•    lack of motivation
•    Irregular sleeping patterns

But don’t worry help is at hand!!

There are many different strategies that can be employed to prevent or limit this condition:

Eating Healthy foods to boost serotonin

Serotonin is a neurotransmitter produced in the brain known to influence the functioning of the cardiovascular, renal, immune, and gastrointestinal systems. It is a transmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite and metabolism.
There are some serotonin-rich foods that can increase levels serotonin in the body.  Avocadoes, kiwi fruits, pineapples, plums, bananas, walnuts, pecans, butternut squash, eggplant and tomatoes are all serotonin-rich foods.

Exercise away the blues

With cooler days and even colder nights in winter many people find it somewhat of a chore to exercise as frequently as in the warmer months.  Becoming more sedentary in the winter months is another reason why the blues may creep in.
When we exercise endorphins are released into the bloodstream which can cause a ‘high’ known by runners as the ‘runners high’. Exercising for 30 minutes a day, three to five times a week resulting in the release of endorphins can reduce anxiety and depression significantly.

Make your own light show!

Lights that mimic sunlight have been proven to aid in the production of serotonin and reduce many symptoms related to SAD.  Therapeutic full spectrum lights contain at least 10,000 lux (a measurement of the light intensity) and have filtered or eliminated harmful UV rays. These lights range in price from $150 to $300 depending on the manufacturer.
Non-therapeutic Full spectrum lights are available from such stores as IKEA but are not as dramatically effective compared to the therapeutic lights.
In summary, keeping an eye on your eating habits, changing a few light bulbs and exercising regularly are a proven way to beat the winter blues.

GOOD LUCK!!

Over the decade + that I have been helping people boost their health and productivity one of the things I have heard consistently is that very phrase ‘ Maybe Exercise Doesn’t Work for Me?’  I used to think (quietly), oh rubbish, but now I think there may be something in it….

For some people exercise doesn’t work and there are some fundamental reasons why:

1)    History
2)    Goals
3)    Nutrition/Hydration
4)    Stress
5)    Mentality, outlook, mindset

Each point if very much linked, however going through each one it is possible to build a picture that highlights where some people struggle.

1)    History. Okay so the body adapts to its surrounds, it adapts to the stresses and strains you demand of it, equally it adapts if you do nothing and becomes accustomed to sedentary living. If your body has spent 5 years, 10 years, 20 years doing less rather then more physical activity, when you get round to exercising and increasing your activity your body will find it increasingly hard to adapt because, depending on the amount of inactivity you are trying to reverse. Whilst your body is amazing and adapting, the longer your body is required to function in a certain way the more permanent it becomes. So this has two implications.

a.    Firstly, if you are putting off getting active, thinking that you will and you can at anytime, think again. The more you are training yourself to sit on the couch the better at it you are becoming.
b.    If you have spent 30 years not doing any planned exercise, don’t think you will be able to reverse and correct those thirty years in 4 weeks. You are going to need to put sustained effort in for a good period of time to see the results you require.

All is not lost if you are guilty of sustained inactivity. Doing small amounts of exercise will soon see you feeling better, integrating exercise into your daily living will be the best way for you to slowly, and gradually get fitter. Once you build momentum there will be no stopping you but don’t rush it or have unhealthy expectations.

2)    Goals. Following on from where you have been, accurately setting goals can make or break your exercise success. It is very unlikely that you will lose 4.8kgs in one week like the biggest losers contestants. It is very unlikely that you will be able to get up and run everyday until you are fit. Your goals must be planned in relation to where you are at in life, your specific situation and what your needs are. This is quite difficult to do if you are not particularly experienced. Set them wrong, and guess what. You won’t achieve and exercise as far as you are concerned will be a falsehood.

3)    Nutrition/Hydration. Train all you like if you put the wrong stuff in you are going to get the wrong stuff out. Neglect water, the basis of most human function and guess what, you won’t function nearly as well as you should. In fact just a 2% decrease in hydration can lead to a 20% decrease in performance, in work, exercise or sport. So again, get your input wrong and you can exercise all you like, your output won’t have the outcome you are looking for.

4)    Stress. Exercise is a stress on the body that is used as a controlled stress to produce a gain, or improvement, in the body’s ability to handle life. Excessive stress coupled with the stress of exercise will combine to tip the balance and just cause unhealthy stress on the individual. Stress impacts the bodies hormonal system which in turn impacts just about everything else. Get the right amount of stress in your life ‘eustress’ and you will be propelled forward. Over tip the balance and exercise won’t work for you and neither will most other ideas you have. Reportedly stress causes or complicates over 90% of diseases. Seek some stress reduction strategies and maintain balance.

5)    Mindset, outlook, grey matter. The way people approach exercise often determines their success. Some people have sore muscles the next day and think ‘ I won’t do that again it hurts’ others think ‘great I targeted my weaknesses perfectly and must be benefitting’ Some people challenge themselves to work hard in a session knowing that it will be good for them, others will try and avoid work at all costs. Working with people you start to see the signs, you see the mentality of those that really want to succeed, and usually they do, compared to those that want it to happen to them, with little effort or determination. Whether you think you will be successful or whether you think you won’t be, either way you will be right. The statement ‘Exercise doesn’t work’ is absolutely spot on. If you think that exercise won’t work for you in your quest for improved health and fitness, then you are right, it won’t.

So if you hear that exercise doesn’t’ work or you catch yourself saying it. Think about these fundamental pillars of performance have you applied them to your benefit or are you hiding behind them. Exercise won’t work, unless you do.

Do you burn more calories exercising in the cold than when exercising in the heat?
Yes / No

The body requires calories to stay warm, so it is possible, yes.

Do you work out your max heart rate by dividing your age by your weight x100?
Yes / No

Absolutely not. Max heart rate is 220 minus your age as a general rule.

Exercise more than 90minutes can lower your immune response
Yes/ No

Yes it can, likewise exercise at high intensity can. So be careful is you are thinking of training when you are slightly unwell.

Is there such a thing as a healthy fat?
Yes / No

Yes there is, healthy fats can be found in foods such as avocado, nuts and fish, in fact healthy fat is a vital part of a healthy diet

1. Eat regular meals.

When we skip meals our body reacts and at our next meal we are more likely to overeat or over indulge. Attempt to eat every three to four hours this can include a light snack in between heavier meals. Attempt to keep the snack small so that it does not replace a meal.

2. Drink water regularly.

As humans we consist of approximately 55 to 75% water. As such it is necessary for us to keep ourselves hydrated. Ideally a normal adult needs approximately 2 litres of water per day.

3. Eat complex carbohydrates.

The importance of eating complex carbohydrates compared to simple carbohydrates lies in the way that our body processes and absorbs glucose a molecule that is broken down from more complex carbohydrate strains.

4. Eat lots of Fruit and Vegetables

By eating at least 2 servings of fruit and a minimum of 3 servings of vegetables a day helps us to obtain a lot of the necessary and some vital vitamins and nutrients that we need so that our body functions normally. In addition to vital nutrients fruit and vegetables provide us with fibre which helps maintain regularity.

5. Time meals appropriately.

The timing of our meals is important, especially if you are an active person. By eating a mixed carbohydrate/protein meal within 30minutes post exercise has been shown to aid in the recovery of the worked muscles. Furthermore, eating prior to exercise is important so that you have enough energy to go through the exercise session.

1. Your profession?
Assistant Retail Manager

2. Where do you work?
City Mitre 10

3. Years in business?
32 Years

4. What typically do you deal with in business?
Inventory management, liasing with suppliers and customers

5. Do you have long standing clients?
Being in the business for so long I have quite a number of long standing clients

6. What do people say about you?
I have an easy going nature and a warped sense of humour, I always see the funny and positive side of things.

7. What does no one know about you?
I have a fabulous whip collection

8. If you weren’t doing what you do now what would you be doing?
I would always be in the sales field

9. If you had one key skill, what would it be?
People like and respect me

10. How long have you been training?
Two years plus

11. What do you like about training with us?
I enjoy the atmosphere in the gym and the staff are excellent

12. What made you start with us?
The gym close to work closed and I felt I needed some support to ensure I did my exercise

13. What has been your biggest training achievement to date?
I am certainly a lot fitter that when I started but the biggest achievement had been my consistency in coming to the lab

14. What would you say to others to get them moving and start training with the lab?
I always like the Australian Nike theme ‘JUST BLOODY DO IT’

15. Do you have any health and fitness objectives?
Yes I have put into place a plan to achieve weight loss through exercise and dieting

16. Any words of wisdom to share with the rest of our clients?
Consistency is always the key!

Some general workout tips;

• Learn to measure your heart rate in order to monitor how hard your body is working during your session
o Work out your theoretical maximum heart rate by subtracting your age from 220
o Work out 85% of the result of the above equation

If you can get your heart rate close to this level then you will be working at the upper limits of your theoretical exercise intensity, and well within your training zone which means you will get to your fitness and weight loss goals faster.
If your heart rate isn’t getting that high during your workout, don’t be too concerned-any amount of exertion due to exercise is going to be beneficial to your health. On the other hand, if you think that you’re working hard, but your heart rate is telling you otherwise, then it’s a good time to rethink your perceptions, or your workout routine, however be aware that your heart rate can be affected by the amount of caffeine that you’ve had, the temperature that you’re exercising in, sickness and stress.

Some motivating winter tips;

• Running in the cold burns more kilojoules and fat than the same session in warmer weather

• If for whatever reason, your exercise routine is wavering, at the very least you should continue stretching. It will improve not only flexibility but also strength and endurance, and make the return to exercise that little bit easier.

• Is the colder weather, a busy few weeks at work, or the series finale your favorite TV, show making you feel a little gloomy? Then a good cardio session is the key to blowing away those dull and depressed feelings by stimulating the brain to release endorphins, a happy chemical that elevates your mood and is released after about 15-20 minutes of exercise.