2018

FitEx Conference

23th - 25th November 2018 www.fitex.co.nz

24th November 2018www.exerciseindustryawards.co.nz

© 2015 Exercise Association of New Zealand. Authorized use only.

Broni McSweeney

0800-66-88-11 www.exercisenz org.nz

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Mon 15 12 12 Taranaki Anniversary Day 16 14 11 16 13 10 15 12 17 Mon

Tue 16 13 13 17 Southland Anniversary 15 12 17 14 11 16 13 18 Tue

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Fri 19 16 16 20 18 15 20 17 14 19 Hawke’s Bay Anniversary Day 16 Canterbury Anniversary Day 21 Fri

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Mon 22 Wellington Anniversary 19 19 23 21 18 23 20 17 22 Labour Day 19 24 Mon

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Mon 29 Auckland & Nelson Anniversary 26 26 Otago Anniversary Day 30 28 25 30 27 24 South Canterbury

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SH

SH

SH

SH

SH

SH

SH

Roadshow

FitEx

Roadshow

Industry Awards

IHRSA San Diego, USA

Filex Sydney, AUS

REPs Re-registration due

School Holidays

Clubs & Personal Trainers :

Did you know exercise

programmes and PT sessions can

be tax deductible for some of

your clients? For info or to apply, see www.smeaep.co.nz

As an endorsed SMEAEP provider, and using our guidelines, you can create exercise programmes that are exempt from FBT tax and deductible to employers or self-employed persons.

As an endorsed SMEAEP provider, and using our guidelines, you can create exercise programmes that are exempt from FBT tax and deductible to employers or self-employed persons.

For info or to apply, see www.smeaep.co.nz

Clubs & Personal Trainers:

Did you know exercise programmes and PT sessions can be tax

deductible for some of your clients?

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Member of:

The answer is an emphatic yes! Also known

as resistance or strength training, this type of

exercise provides so many health and fi tness

benefi ts that it simply can’t be ignored.

Tell Me More Series

Should I weight train?

FAQs

Won’t I get big and bulky if I weight train?

This is a common concern that women have

however, unlike men, women don’t have

enough of the hormone testosterone to cause

signifi cant muscle growth. Women will however,

develop muscle tone, strength and defi nition.

So bring it on ladies!

How long should I spend on my programme

and how often should I do it?

Two important factors in successful strength

training programmes are the intensity of the

session and the recovery period after the

workout. Your REPs registered trainer will be

able to give you specifi c advice depending on

your needs, but it doesn’t have to take as long

as you think. Just twice a week for about 30-40

minutes can result in tangible benefi ts.

Why is resistance training good for

weight loss?

Muscle is metabolically active - requiring energy

24 hours a day. Adults lose muscle mass at a

rate of ½kg a year, which explains ‘middle-aged

spread’- the phenomenon by which you seem

to be eating the same number of calories but

getting bigger. This is because you are burning

fewer calories due to muscle loss. If you counter

this eff ect by strength training, you will increase

your metabolism which will help in reducing

excess body fat.

At what age is it too late to start strength

training?

Studies show people in their 80s and 90s who

have taken up resistance training can make

huge improvements in strength and functional

ability. Strength training is truly an activity that

EVERYONE of any age should be doing.

Compelling reasons to strength train

• It improves strength – You’ll become stronger and this

makes you less prone to injuries and more capable of

performing everyday activities with confi dence.

• It raises metabolism – By increasing your lean tissue

or muscle you will burn more calories 24 hours a day,

helping you slim down and most importantly maintain a

healthy weight.

• It prevents osteoporosis – By ‘loading your bones’ you

can increase your bone mineral density signifi cantly.

This is especially important for women of any age.

• It controls insulin - Weight training improves glucose

utilisation in your body, regulating insulin and reducing

the risk of diabetes developing.

• It reduces CHD risk factors - Strength training helps

lower blood pressure and increases your HDL (or good

cholesterol) both of which reduces your coronary

heart disease risk.

• It alleviates lower

back pain – A suitable

resistance programme can

reduce lower back pain and

improve posture signifi cantly.

• And fi nally! Weight training helps

to reduce stress, anxiety and

depression. It uplifts your mood

and promotes better sleep. It also

improves body image, which has

a major eff ect on psychological

well-being. You’ll have more energy,

greater confi dence and be happier

with your appearance.

REPs - The Quality Mark of Exercise Professionals

REPS_TMM_Resistance7.indd 1

25/08/10 8:12 PM

NZ Regi

ster of

Exerc

ise Pro

fession

als

Tell Me More Series

And whilst medication or cognitive therapy is v

ery helpful

and necessary in many cases, th

ere is growing evidence to

suggest that re

gular exercise can be extremely effective for

people suffering from mild to moderate depressio

n and anxiety.

In fact in some cases exercise can manage depressio

n and

prevent relapse as effectively as m

edication, with none of the

undesirable sid

e effects.

The good news is that physical activity

does not need to be particularly

energetic to be of benefit. Moderate

exertion three to five tim

es a week

can significantly reduce symptoms of

depression and im

provements can

also be seen from sin

gle bouts of

exercise of less than 10 minutes.

FAQs

REPs - The Quality Mark of Exercise Professionals

Mental health conditions are very common in our modern

society - One in six New Zealand adults will b

e diagnosed

with a mental disorder - including depression, bipolar or

anxiety - at some time in their lives.

“If exercise could

be put in a pill, it

would be the most

widely prescribed

medicine in

the world.”

Move for

Mood & Mental

Health

How does exercise improve

mood?

When you exercise key mood

enhancing hormones called

endorphins (like serotonin,

dopamine and norepinephrine)

are released. These are the ‘happy’

hormones that lift your m

ood and

make you feel more positiv

e.

I find it hard to get m

otivated

when I am feeling low. Any

advice?

Understandably this can be a

challenge when you are feeling

unwell. There are seven strategies

listed overleaf that you may find of

help. It’s a ‘catch 22’ with exercise

and mental health; The more

you get into a regular pattern of

exercise the better you feel and

the more you want to make it a

lifestyle habit.

What is the best exercise for

me to do in the gym or with a

Personal Trainer?

A blend of cardio, resistance and

some mind/body sessions would

be ideal. But anything that you

enjoy and can fit into your lif

estyle

would be of benefit. If you are

new to exercising and/or have any

injury or medical concerns, your

REPs registered trainer or exercise

facility will b

e able to advise you

on the best exercise modalities to

start you off gently and safely.

R1974_Tellme_Mental_3.indd 1

8/11/16 11:07 am

REPs - The Quality

Mark of E

xercise Professi

onals

Making

a Spla

sh! Can you develop strength in

the water?

Yes you can. Stre

ngth and muscular

endurance can both be improved with

a water workout. W

hen buoys and hand

webs are intro

duced your muscles w

ill be

challenged even furth

er.

In light o

f the Hydrostatic

Pressure

(HP) is it

safe for p

eople with high

blood pressure, especially older

adults, to

exercise in water?

Yes it is a

nd furth

ermore th

ere are

other benefits a

s a result. T

he HP effect

compresses fl

uid from th

e vascular bed of

the legs and forces in

creased circulation up

to the to

rso providing a th

erapeutic benefit

to swollen lim

bs. The increased pressu

re is

also responsib

le for forcing th

e blood away

from th

e limbs w

hich results in enhanced

venous return and su

bsequently improved

cardiac output, leading to

less stra

in on the

heart when exercisin

g at a higher intensity

.

Doesn’t working out in

water make

you hungry?

Generally this o

nly applies to sw

imming in

cold water and it certa

inly doesn’t happen

to everyone. You can mitigate th

e chance of

this happening by a brisk

walk or having a

sauna to warm

up immediately afte

rwards.

What should I do th

e first time

I go to

an aqua class?

Arrive a few minutes e

arly and introduce

yourself t

o the instr

uctor inform

ing them

of any medical conditions o

r injurie

s you

may have. Ask them th

e best place for you

to position yourse

lf so you can se

e and hear

clearly. A good instructor w

ill have relevant

and up to date qualificatio

ns and be REPs

registered so

check that th

is is th

e case with

your instr

uctor.

FAQs

Tell Me M

ore Series

1 The buoyancy factor m

akes a w

ater workout

a low-im

pact activ

ity. This p

rotects knees, a

nkles, hips a

nd

the back making it

a pain free and sa

fe form

of exercise

if

you have joint o

r muscular in

juries, a

rthriti

s or m

ovement

restrictio

ns of a

ny kind.

2 The hydrostatic

pressure of w

ater creates a

massa

ge

effect on m

uscles and organs s

o you are less likely to

feel

fatigued and can expect to

have an ‘after m

assage’ fe

eling

of stress re

duction and re

laxation.

3 When the body is

submerged in w

ater, it is

essentia

lly

‘hidden’, which is

wonderfully lib

erating if y

ou feel

uncomfortable or se

lf-conscious e

xercising in

public.

Also if y

ou are overweight y

ou’ll be able to

cope with

low

intensity w

ork longer th

an when exercisin

g on land.

4 Physical activ

ity in

water h

as all t

he benefits of la

nd

exercise – w

ithout th

e sweat! D

ue to th

e constant

movement in th

e pool, cool w

ater is contin

ually moving

over your b

ody. Put si

mply, this p

rocess washes a

way

sweat a

nd cools your body durin

g exercise. You are

therefore less likely to

feel o

ver-heated and sw

eaty.

5 Group exercise lends it

self to great c

amaraderie. The

social element makes it

fun th

at exercisin

g alone just c

an’t

provide. There is no planning or th

inking require

d on your

part. That’s

all done fo

r you by th

e instr

uctor. Just t

urn up

and join in

! Plus the commitm

ent to a se

t time and place

helps you m

ake exercise a re

gular habit.

5 fabu

lous r

eason

s

to work

out in

water

NZ Re

gister

of Ex

ercise

Profe

ssion

als

FACT!

People who exercise

with others i

n a class or

group situatio

n enjoy

the activity

more and

are more lik

ely to

stick with

it.

R1974_Tellme_Splash_4.indd 1

6/10/16 9:02 pm

Making sense of the

nutrition message

s.NZ Regi

ster of

Exerc

ise Pro

fession

als

Tell Me More Series

Myth 1

Everyone responds in much the same way to the food they eat.

Not at all. Perso

nal preference, culture, lifestyle, activity levels, g

enes

and ethnic origins all play a part in

determining how well you tolerate

and metabolise food. BOTTOM LINE: Pay attention to how you

respond to certain foods - do you feel energised or slu

ggish? Satisfied

or craving more? Physically comfortable or bloated? Food intolerances

or sensitiv

ities are on the rise

. Being your own research subject is one

means you can create eating habits that su

it you best.

Myth 2

Our bodies are fuelled by the energy we get from calories.

It doesn’t much matter what the food source is.

This is clearly flawed thinking. The 185 calories in

a crunchie bar come

from sugar and low quality chocolate with not a vitamin or mineral in

sight, much less a

ny fibre. Compare that to a fibre rich half an avocado.

It has th

e same number of calories but is loaded with minerals -

like

copper, folate, and potassiu

m - and vitamins- li

ke K, B6, E and C.

BOTTOM LINE: All calories are not created equal. Think quality not

quantity and go for nutrie

nt rich foods over nutrie

nt poor foods w

ith

‘empty calories’.

Myth 3

Food manufacturers have our best health interests at heart.

Unfortunately this is not necessa

rily the case. Food manufacturers and

suppliers often have tw

o goals in mind; to

make their food taste good

- hence the addition of su

gar - and to apply as m

uch marketing muscle

as they can afford to attra

ct us. They’ll try to appeal to

our emotions and

psychology as well as our ta

ste buds. BOTTOM LINE: Don’t b

e fooled by

the labelling, advertising and sponsorsh

ip around food and drink.

It sometim

es seems as th

ough we are exposed to a never-ending

stream of nutriti

onal messa

ges, many of th

em conflicting and

confusing. Making sense of them and embracing the best n

utrition

practices possible can be a litt

le overwhelming.

The important thing to remember is that everyone is different.

In the same way that one form of exercise does not ‘fit all’, one

specific diet or eating regime, whilst ideal fo

r one person, m

ay not

suit another. The internet and bookshops are awash with information

to allow you to do your own research on the regimes listed above.

The purpose of this in

formation sheet is to highlight se

veral simple

nutritional str

ategies (see overleaf ) th

at are widely acknowledged as

being sound nutritional practices to

adopt.

FAQs

REPs - The Quality Mark of Exercise Professionals

Gluten f

ree

Intermitten

t Fasting

Low G.I.

Paleo

FODMAP

?

?

?

?

?

Dairy fr

ee

Vegan

Sugar fr

ee

Low Carb

Healthy Fa

t (LCHF)

?

It seems eggs are okay to eat now?

They are. Think of eggs as a ‘nutrition

nugget in a shell’. They are loaded

with all 9 essential amino acids,

and are rich in iron, phosphorous,

selenium and vitamins A, B12, B2 and

B5 (among others). Concerns about

eggs and cholesterol have proved to

be unfounded and you can happily eat

them on a daily basis.

Butter or Margarine?

The traditional view was that saturated

fats should be minimised (e.g butter).

More recent research indicates that

naturally occurring saturated fats (lik

e

butter) can form part of a healthy diet as

long as it is whole-food based.

Margarine on the other hand often

contains highly processed seed oils

generally considered to be harmful, so a

key point is to avoid any processed foods

where possible.

Is it healthier to

be gluten free?

It certainly is if you are coeliac.

(pronounced see-lee-akk). This

autoimmune disorder causes a reaction

in the bowel to gluten found in wheat,

barley, rye and oats. It results in poor

absorption of nutrients and normally a

host of unpleasant symptoms. However

if you do not have coeliac disease and

don’t feel you have any kind of gluten

sensitivity being gluten free will not

necessarily be healthier for you.

R1974_Tellme_Nutritional_6.indd 1

17/10/16 4:04 pm

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