2018
FitEx Conference
23th - 25th November 2018 www.fitex.co.nz
24th November 2018www.exerciseindustryawards.co.nz
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Broni McSweeney
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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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