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Health and Wellbeing

10 Mar 2016

Heart rate versus fat loss

Research indicates that low intensity exercise (25-55 per cent VO2 Max) does not enhance aerobic/C-V fitness and is not always associated with significant amounts of body fat loss.

The higher the exercise intensity, the more fat kilojoules burned in total, thus more fat is burned despite the lower percentage of fat actually used as a fuel source (kilojoule = measure of work energy).

For individuals who have the capability and the motivation to exercise at a higher intensity, fat loss will be greater and they will benefit from gains in aerobic fitness (increased VO2 max). However, for individuals who are considered obese or have low compliance with exercise regimes, low intensity exercise is always the best option.

Muscle and fat are two different tissues

One myth that many people get wrong is that muscle can turn into fat and vice versa. This is simply not possible as they are two very different compounds. One can increase and the other can decrease but simply do not under any circumstance turn into each other.

The purpose of muscle is contraction and relaxation and to allow our bones and body to move. Fat cells however just either store or release fat and fat is adipose tissue.

Remember this simple premise that Rosemary Stanton delivered to a room of dieticians, nutritionists, doctors and professors of health – “Move more and eat less”. Simple but very true and effective. Any exercise is better than nothing – so get moving!

Posture, function and balance

Maintaining good posture throughout life is important to reduce the risk of injury and to make sure you function at your best. When your body moves well you feel good.

There are many different postural problems and different ways to correct them.

The most common problems are as a result of time spent sitting and as a result of lack of movement. If you have pain as a result of your posture or you are concerned with your posture then you should seek help from an expert in this area such as a physiotherapist, exercise physiologist or qualified and experienced personal trainer.

Recognising the early signs and correcting them is important and it is not only about how we sit and stand but also how we move and therefore how we function every day.

Maintaining a neutral spine, retraction of the scapula, activating your core and balance are essential elements of a successful exercise program and areas that you should endeavour to become aware and educated about.

Top 10 tips for sitting posture

1.    Stand up and move around;
2.    Use a lumbar support;
3.    Sit tall;
4.    Lift your shoulders up and back slightly;
5.    Have your feet on the ground spaced at hip width;
6.    Knees and hips at about a 90 degree angle;
7.    Have your screen at eye height;
8.    Have your mouse and keyboard close to you so you aren’t having to reach;
9.    Stretch at regular intervals; and
10.    Don’t sit if you don’t have to (try standing up every time you answer the telephone).

For more information, exercise guidance or if you have any questions feel free to contact me

Justin Moran

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