INTUITIVE FITNESS NEWSLETTER AUGUST 2009

Welcome to the August 2009 edition of Intuitive Fitness’s monthly newsletter. We will be providing a new edition every month discussing all issues related to your health, fitness and general well being…

FITNESS NEWS IN AUGUST
 

Welcome to the August 2009 edition of our monthly newsletter. This edition is jam packed full of exercise tips, tools and articles to help keep you fit & motivated during the winter period. In this edition we look at five of the best all round exercises to trim, tone and tighten your legs and bottom. We also take a look at some common strength training myths and why strength training should be an important part of every fitness regime. Our monthly fit fact discusses one of the most essential minerals in our diet, calcium, and if you want to tighten your triceps area, then take a look at our exercise of the month!

WHAT'S NEW THIS MONTH   Intuitive Fitness has released a new range of training packages for the new financial year. You now have a choice between our ‘Shape Up’ personal training sessions or our ‘Premium PT Packages.’ For more details check out http://www.intuitivefitness.com.au.

STRONG TONED LEGS The best exercises for your legs!   Have you ever wanted strong, trim and toned legs, or a tight, shapely bottom? Below are five of the best exercises to sculpt your lower half!

Squats: To correctly execute a squat, begin with your feet hip distance apart so that your toes, knees and hips are in a straight line. Slowly lower your body as if you are about to sit down on a chair. Keep lowering until your bottom is in line with your knees. Ensure that your knees have not come out over your toes. Keeping your weight in your heels, slowly raise yourself back to starting position, keeping your knees soft. To make the exercise more challenging, simply add some extra resistance by using a pair of dumbbells.   Lunges: To complete a lunge start with your hands at your sides or on your hips. Lunge forward with your right leg, flexing your knee and hip until the knee of your left leg almost meets the floor. Return to a standing position and repeat on your left leg. This exercise can be advanced by adding dumbbells, a medicine ball or a barbell.   Plie Squats: Stand with feet wider than shoulder-width apart, toes out at a comfortable angle. Bend your knees and lower your  body towards the floor, keeping your knees in line with your toes and squeezing through the heels of your feet as you push back up.   Remember, don't lock your knees at the top of the movement and keep your abs and back tight and straight.   Fitball Hamstring Curl: The hamstring curl is a great exercise to work the back of your legs and your core muscles. Commence by lying on you back with your feet and calves resting on a fitball. Place you hands at your sides and raise your torso and bottom up off the ground, concentrating on tightening your stomach muscles. Slowly pull the ball towards you bottom whilst keeping your bottom off the ground. Push the ball back out to starting position and repeat. To advance this exercise, try raising one leg off the ball whilst completing the curl!   Calf Raises: Using a set of stairs or a stable raised surface, place your hands against the wall and position your toes on the top of the stair with your heels off the stair. Slowly rise up onto the balls off your feet and slowly lower yourself back down. Try to keep your knees straight during whilst you are rising up onto the balls of your feet. To increase the effectiveness of the exercise you may like to hold a pair dumbbells or a medicine ball whilst completing the calf raise.

EXERCISE OF THE MONTH Tricep Dips   Tricep Dips target the triceps area at the back of your arms but also work other areas of your body including your shoulders, chest and abs. Simply begin by sitting on a chair, step or bench with you hands placed to your sides.

Move your torso in front of the bench so your knees are at right angles and your arms are straight. Make sure your shoulders are not hunched but relaxed. Commence the exercise by bending your elbows and lowering your body towards the ground until the bend in your arms is approx. 90 degrees. Make sure you lower yourself in a straight line so that you bottom and back are close to the bench. Push back up to the starting position and repeat.

As you progress and want to make the exercise more challenging, simply move from a bent knee position to a straight leg position. As a word of precaution, if you are suffering from a wrist or shoulder problem do not try this exercise.

MONTHLY FIT FACT: CALCIUM

Calcium is an essential mineral to optimal body function. Did you know that the average adult body is in fact made up of approximately 2% calcium?

Calcium aids in the formation of strong, healthy bones and teeth, and is crucial in nerve and muscle function processes. It is essential that we receive our recommended daily intake of calcium through a healthy diet.

Calcium deficiency can lead to diseases such as osteoporosis which cause fragile brittle bones and increase your chance of bone breakage. Calcium rich foods include dairy and calcium fortified foods such as soy.

STRENGTH TRAINING

Strength Training Myths

There are many myths surrounding strength training. Strength training is beneficial for almost everybody, for young & old, men & women! If it is not a part of your regular fitness regime you may wish to start strength training after reading this article.

One of the biggest misconceptions held by females is that strength training is only for those who wish to bulk up. Strength training in fact can help to develop lean toned muscles, not large bulky muscles. You need high amount the the male hormone testosterone to develop large, heavy muscles. Regular strength training can increase your metabolism, promote good posture, increase your strength & stability, and of course maintain a trim, toned physique.

Another common myth is that the elderly shouldn't’t participate in strength training. Strength training in your later years will help to develop muscle strength and bone density, promoting stability, strength and good posture. Stronger bones and muscles can help to prevent falls and consequential bone breakage, but more importantly help in completion of daily activities.

Many exercise advocates believe they should be sore after every workout for the workout to have been effective. This belief is false, muscle soreness is not always the best indicator of a good workout. It is normal to be sore 1-3 days after a workout if you are a beginner or have changed your usual routine. As weight training causes small tears in the muscle fibres you may in fact need a few more days for your muscles to repair and rest. If you are aiming to maintain your fitness it is not always necessary to feel muscle soreness after every workout.

Our team hopes you have a Joyful August! Please feel free to contact us at anytime on 1300 856 035.

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