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Exercise & Fitness Management

Why Exercise?
The benefits of regular exercise are well documented. Everyone knows that regular exercise will
improve and maintain physical fitness, promote a healthy body weight and prevent diseases such
as high blood pressure, heart disease, osteoarthritis and diabetes.

Exercise can boost your metabolism by as much as 10% and as high as 25% for up to 12 - 14 hours
after a vigorous workout. Boosting your metabolism is essential to burn the ‘food’ that we eat in a
sensible way so we don’t store the excess calories as fat.

Exercising first thing in the morning before breakfast will result in a greater proportion of fat being used
as fuel. This is partly due to our glycogen stores being partially depleted throughout the night. Exercise intensity is an important contributor towards fat loss.

Exercising at a higher intensity will increase your fitness and will deplete your glycogen stores at a faster rate, in turn encouraging your body to use a higher percentage of fat as fuel.
If you are serious about your fitness, forget the sleep in because this is the perfect time to put on your joggers and get moving.

Strength training also known as resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or

Challenging your muscles with strength training exercises 2 or 3 times each week is all that is needed to improve the strength and tone of your muscles. The external resistance can be dumbbells, rubber
exercise tubing, your own body weight, resistance training equipment, bottles of water, or any other
object that causes the muscles to contract.

Regular resistance (strength) training will not only tone and strengthen your muscles but it increases
your bone mass/density. It is very important for the prevention of osteoporosis and important for all

Strength training is also an important contributor in increasing your metabolic rate and one of the best
ways to encourage your body to utilise more fat as fuel.

Every kg of muscle burns 100 calories per day compared to
1 kg of fat, which burns only 4 calories!

Components of Fitness
To achieve the benefits of exercise and physical fitness, it is important to develop 4 parts to your training program to achieve the ultimate results.

These 4 components to true physical fitness are

  • Flexibility
  • Muscle strength
  • Muscle endurance
  • Cardio respiratory (cardiovascular) endurance (aerobic fitness)

Flexibility allows the joints to move with less chance of injury. Muscle endurance and muscle strength enables muscles to work harder and longer without fatigue and has the added advantage of increasing
the body’s metabolism. Cardiovascular endurance or what we class as aerobic (with oxygen) fitness supports the action of the heart and lungs fitness.

Aerobic Conditioning
Aerobic conditioning or cardiovascular fitness is the ability of the circulatory system, heart and lungs to supply oxygen and nutrients to all the cells of the body.

Aerobic fitness improves when you train your body to exercise in a capacity that increases your heart
rate to an intensity where you a working your body at your ‘Target Heart Rate Range’.

A Target Heart Rate Chart used by fitness professionals provides a guide to training intensity.
Measuring your heart rate or pulse can be done by placing two fingertips either on the carotid pulse site (side of your Neck, just at the side of the larynx) or radial (inside of your wrist, at the base of your
thumb). When you find your pulse you count each beat for 10 seconds and multiply this by 6. This will
give you your bpm (beats per minute). The result will give you a guide to the intensity of your training.

You can monitor your training heart rate before, during and after your exercise session to see how hard you are working but also to monitor how your personal fitness improves. The fitter you become the faster your heart rate will adapt.

It is important to be ‘in tune’ with your body and monitor your fitness training intensity!

Monitoring your training heart rate is one way that you can monitor your fitness training intensity.
Once you establish how it feels to work at your ‘training heart rate’ zone, you will be able to use
what we call ‘Perceived Exertion’.

This is an easy more balanced approach as you monitor how you are feeling while exercising and adapt your intensity level appropriately. You become in tune with your own body. You should always listen to
your body and adjust the intensity appropriately to achieve the calorie burning of aerobic conditioning
and fitness benefits.

It is very important to never work at an intensity where you cannot talk while exercising; otherwise this
may lead to injury, exhaustion and put yourself at risk. There is a definite detrimental side effect of over training and being extreme in your approach to your exercise and fitness regime.

This is another reason why fitness and your exercise should be fun, so you can still talk and laugh with
your training partner/s while exercising. It is the perfect gauge to your fitness intensity, which will give
you the perfect balance.

Physical activity supports desirable lean body tissue and reduces excess body fat. Mix your exercise routine around to keep yourself from becoming bored and to challenge your body. Monitor your intensity and endurance to improve your aerobic fitness. Gradually build your exercise training sessions from 30
to 60 minutes a day to just become part of ‘your style of life’.

The person who practices regular physical fitness activities adapts by becoming better able to perform
the exercise and respond to the challenge of the workout session. You become more flexible, stronger,
and leaner plus the advantage of endurance and ultimately peak fitness and a post exercise relaxed,
calm state.

Exercise is a winner when it comes to improving your mood
A happy mind is promoted by the release of endorphins – the bodies natural ‘feel good’ hormones.

Exercise decreases the stress hormones such as cortisol and increases endorphins. When you
exercise, your mood is boosted naturally with the release of these natural feel good hormones.
The other chemicals that are released by the body to make you feel good when exercising are
adrenaline, serotonin and dopamine.

Endorphins are hormone- like substances that are produced in the brain, and during exercise when released they can produce a feeling of euphoria, improve our moods, increases pleasure, and generally makes us feel better. Endorphins can be so powerful they can actually mask pain (as in childbirth).
For this reason physically active people improve faster from depression.

The ‘Fitness Feeling’ is a feel good high energy addiction and it is free and healthy!
The trick is to gain the fitness feeling and the benefits of exercise by designing a balanced exercise program incorporating all the components of fitness to get the results you need. A fit, toned, flexible,
strong and lean body with abundant energy and a happy mind.

Exercise is the Best Medicine

  • Exercise releases endorphins which
         promote mood enhancement and a 
         natural high.
  • Exercise decreases cholesterol and
         triglyceride levels.
  • Exercise increases levels of HDL
         cholesterol – the ‘goody’ and lowers
         levels of LDL cholesterol – the
  • Exercise strengthens the heart.
  • Lowers blood pressure.
  • Increases oxygenation throughout
         the body.
  • Increases cardiovascular and
         respiratory function.
  • Increases the elimination of wastes
         and carbon dioxide from the body.
  • Increases the absorption of nutrients
         into the cells.
  • Increases immune system function.
  • Improves memory and learning
  • Increases blood supply to the
  • Aids good digestion and elimination.
  • Increases energy levels.
  • Alleviates fatigue.
  • Improves calcium deposition in
         bones and prevents
  • Promotes lean body mass while
         burning fats.
  • Increases muscle strength.
  • Increases flexibility of joints and
  • Increases bone, ligament and tendon
  • Enhances posture, poise, physique
         and hence confidence.
  • Increases longevity.
  • Decreases tension and anxiety.
  • Provides a natural release of pent up
         feelings and alleviates anger.
  • Increases self-esteem and mental
  • Relieves moderate depression.
  • Increases the body’s ability to cope
         with stress.
  • Stimulates healthy mental function.
  • Improves sleep, prevents insomnia.
  • Induces relaxation.
  • Decreases worries, restlessness and
         alleviates low spirits.
  • Increases general feelings of
  • Increases inner peace and has
         positive effects on moods and
  • Exercise ultimately makes us feel


Our health and lifestyle package is designed to address your exercise and fitness requirements so we
can help support and encourage you to reach your goals and reap the benefits of being active in your
daily life.

Exercise has to be fun and enjoyable so you are motivated to make it a way of life, fine tuned to fit
‘Your Style of Life.

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