YTPT NEWSLETTER - JUNE 2005:
Do worry about your bones!!
If you have weak bones, it will become increasingly difficult and then impossible to remain active. Your chances of gaining weight/getting fat will then increase along with your inability to do normal stuff.
Osteoporosis is the thinning and weakening of bone due to age and inactivity. The common site for the bone to break down is at the hip joint (neck of femur) and the vertebrae (particularly the lumber spine). These are two very important weight-bearing joints and can completely immobilise you if affected. The neck of the femur, where the upper leg adjoins the hip, is a common site for fractures and breaks. The researchers are not sure whether people break the neck of the femur and fall or are so weak that they fall and then break the neck of the femur.
Osteoporosis has been classified as an epidemic in Australia. It is estimated that in the next five years, the incidence of Osteoporosis will increase by approximately 85% and there will be more hospital beds taken up with patients suffering from Osteoporosis than any other disease. One in every three women and one in every eight men will suffer from Osteoporosis. This number increases to one in every two women and one in every 4 men after the age of 60. It is suggested that to reduce the chances of Osteoporosis, it is important to eat calcium regularly, the best sources being dairy foods, green leafy vegetables and fish with edible bones, and to do some regular weight bearing exercise. However, worldwide scientific literature is not strongly suggesting that walking is not enough. Walking may slow down the degeneration process but it will not stop it and it will certainly not reverse it. (Note: swimming and bike riding provide little benefit to maintaining bone integrity).
The research is showing that the only interaction that will actually stop, reverse and possibly even prevent Osteoporosis is weight training. And not light weight training. The heavier the better.
The tension developed by the muscles during forceful contractions in conjunction with compression forces from weight bearing activity (especially weight training) have a significant influence on bone integrity. Bone wastage has been directly related to muscle wastage. Meaning if you lose muscle tissue with age, you will also lose bone tissue. There are now many studies identifying the benefits of weight training in maintaining muscle strength, bone health and reducing the chances of Osteoporosis.
It is amazing that the average person will spend one minute cleaning their teeth at least twice a day to maintain healthy teeth. This adds up to 14 minutes a week to look after the health of a very small part of your body. However, what would happen if you stopped cleaning your teeth? Well, it wouldn't feel very nice. Try not cleaning your teeth for a few days and see how it feels. Eventually, of course your teeth would rot. However you can spend less than 30 minutes a week listing weights to look after all of the bones in your skeleton and all of the muscle on your body. This is less than .02% of your week to look after the other 99% of calcium in your body.
Weak bones mean poor quality of life. If you don't use it, you lose it!!!
Legend of the Month - Ross McDowell
In my 20's my lifestyle was very active in both work and play. Then, with more work responsibilities and the parenting of a young family, I found myself leading a less active and more sedentary lifestyle.
On reaching my mid 40's and showing the impact of my sedentary lifestyle, my wife and extended family encouraged me to find a "road back to fitness". After a few false starts and taking things into my own hands, I found that training with a personal trainer was the solution I was looking for.
I attend my weekly session with Ali, who plans a varied exercise program and ensures my technique is correct so I can achieve maximum benefit. She offers lots of encouragement so I can work a little harder in a more positive environment. My next challenge is to build on my fitness by adding regular exercise that I can do by myself and with my family.
Thanks to everyone at YTPT for getting me this far.
Skip Breakfast?
Breakfast can be broken up into two words - break and fast, meaning to break the fast that your body has experienced since dinner.
We now know that fasting reduces your metabolic rate and going without breakfast will continue this fast throughout the day. Your body could be going up to 18 hours without food if you do not eat until lunch. Doing this will keep your metabolic rate low and will decrease how many calories you will burn throughout the morning.
Having breakfast will not only give you more energy throughout the day, meaning you will feel better, more active and burn off more energy, but it "jump starts" your metabolism so that you will burn off more energy throughout your day.
There are very good studies to show that people who eat a healthy breakfast are leaner than people who skip it.
Too rushed for breakfast?
- Peanut butter on wholegrain toast.
- Blend skim milk, fruit, yoghurt, honey and egg.
- Soak whole oats in water the night before, add milk, a little brown sugar and microwave.
- Chopped fruit with yoghurt and muesli on top.
- Perfect scrambled eggs - whisk 2 eggs in a bowl, cover, microwave 1 minute. Stir, cook for further 20-30 secs. Fast and yummy!!
Myth vs Fact
Myth: People who over eat lack willpower.
Fact: Over eating is a natural instinct.
Myth: Eating right means three "square" meals a day.
Fact: Eating six nutritious meals a day is much better.
Myth: You have to count every calorie you eat.
Fact: You should count "portions", not calories.
YTPT News
Another great Challenge Week - thanks for your fabulous efforts and well done for taking the challenge to increase your fitness and strength!
We welcome three more wonderful people joining our 100 club - Tee Howkins, Sid Gugliemino and Chris Fraser - we are proud of you!
Michael is taking a specialised "stretch class" for 4 consecutive Monday evenings at 6pm starting 4th July. If you are interested in increasing your flexibility, learning how to get the most out of your stretching, or how and when to stretch correctly, then this is for you. Everyone is welcome, just call the studio on 3366 5100 to book in. Spaces are limited. Cost is $50.
This month's yummy recipe is from Gayle Duncan - Deliciously Different Meatloaf. Pick up your copy from the studio - thanks Gayle!
To all our clients who brave the cold and dark to come up and train in the early hours of the morning in winter, you are fabulous. Turn up the heat!!
The cooler months are here, which usually means winter colds and flues, so now more than ever you need to focus on looking after your body. Keep yourself hydrated, try to drink water regularly throughout your day. Eat lots of green vegetables and keep your body (engine) fuelled up regularly with REAL food (premium petrol). Exercise your heart and lungs - 100 minutes of huffy puffy per week (you've heard that before!). Train your muscles for strength, that's what they are there for - to give you great posture, to support your joints, to keep your metabolism running.
Never forget - with a strong body, you can do the things you love to do for longer!
Cheers,
Sue
but what we become because of it