Your exercise tip – Ask questions about your exercise routines
When we make an appointment with an exercise professional, we are placing a level of trust in their expertise and judgement. With that in mind, you should not be scared to ask questions about your recommended training regime.
An overall fitness program for a person should contain basic elements of resistance training for muscle strengthening and bone health, cardiovascular exercise for your heart, stretching to maintain or improve your flexibility, and rest, to allow good recovery. These parts may be covered when you attend your training session, or may be left up to your own endeavours outside the gym. They time spent on each will vary depending on your personal goals. Either way, these basics should all be there, if they are not, you may not be getting the results you are after.
Your health tip – Caffeine kick start
In Australia and internationally, the caffeine kick start to the day has become part of our daily routine. The coffee to get us going in the morning, then another ‘pep up’ during the day seems to be common place. How much caffeine in a day is regarded as safe? The Australian and New Zealand food standards have a guide to what is recommended per person. Have a look and see if you are on track.
Exercise of the week
This week we are covering the overhead press with dumbbells, which is a great strengthening exercise for the shoulders, backs of the upper arms and neck muscles. Tips to this exercise are:
- If you have recurring shoulder or neck issues, this is not an exercise you should try.
- Breathe out as you push upwards, and in on the way down. Try and keep an even pace up and down, without leaning backwards to push up.
- If it feels unstable when you push, have a wider stance or have the feet staggered with one foot forwards.
- If you still feel unstable, try this exercise while you are seated.
Your life tip
If you are feeling low, or not energetic, go outside into the sunshine and enjoy the spring warmth. It can almost be like you are recharging your batteries.
This week’s wise words
There are blessings every day. Find them, create them and enjoy them.
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Have a great week and keep healthy in 2016. David.