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ISSUE 100 FEBRUARY 2016
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WHAT’S ON? Your Monthly Health and Fitness Newsletter
BODY PUMP = BONE STRENGTH PARTICIPATE IN PUMP CLASSES AND YOU ARE WELL ON THE WAY TO STRONGER BONES! A newly released study by Les Mills and Pennsylvania State University reveals that low weight, high repetition resistance training will increase bone density. And with 4.74 million Australians over 50 with osteoporosis or poor bone health – that’s a good thing!
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Study participants completed two to three BODYPUMP™ classes per week, with all experiencing up to 8% bone mineral density increases in their legs, pelvis, arms and spine. This shows particular benefits for those aged 40 or over, for whom mineral density declines at an accelerated rate. Les Mills Head of Research, Bryce Hastings says these findings turn an old theory on its head, stating “it’s often thought the heavier the weight you lift, the more benefit you get from it but that’s not always true. “Lifting very heavy weights has always presented barriers for older and untrained adults as sometimes this type of intensity can be outside the realm of their physical capabilities. “That’s why using lighter weights is so good – because everyone can do it no matter their age or experience.” The study also found outstanding results for those with osteopenia – a condition caused by low bone density. These individuals experience significant bone mineral density increases of up to 29%. The research suggests that age is no barrier when it comes to increasing bone density with strong bones less likely to break them from falls later in life. Les Mills highlight that BODYPUMP not only builds bone strength but its scientifically-proven moves and techniques leave the class participants feeling challenged and motivated. If you are interested in participating in a BODYPUMP class at IGNITE Health & Fitness but not sure where to start or you are not sure of the correct technique for all the different movements we will be holding some introductory classes through this month Source: The Journal of Sports Medicine and Physical Fitness.
TRADING HOURS Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.
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T P Y T I S 0 1 N I
EXERCISE HIGHLIGHT WHILE YOU MAY HEAR THAT “ANY EXERCISE IS GOOD EXERCISE”, IT SIMPLY ISN’T TRUE WHEN IT COMES TO BAD TECHNIQUE. Exercising incorrectly not only takes away from what you’re trying to achieve but can do you damage – especially when it comes to lifting weights. Our Les Mills Body Pump™ Instructors complete extensive on-going training to ensure that you will feel safe and successful in your workouts.
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SQUATS
In Les Mills Body Pump™ we have 2 squat stances; mid stance and wide stance. We do NOT squat any lower than 90 degrees of knee flexion (thighs parallel to floor) due to the amount of repetition we perform. Your squat checklist:
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We recommend that new exercisers start by completing ONLY the first 4 songs (there are 9 working songs) in their first class and gradually add a song at a time until you feel confident to finish the class. So that you feel confident to jump into your first class we have listed the main moves below.
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Feet are shoulder-width apart and turned out slightly to engage the muscles of the glutes
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Your shoulder blades are squeezed, lifting your chest and supporting your upper back
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Your abs are braced to support your spine and keep your from hunching your back
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Lower yourself as if you were sitting back on a chair
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Your hips move down and back until your knees reach right angles
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Keep your weight in your heels, not toes, throughout the movement to prevent knee pain
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Don’t let your knees track inside your toes as you lower yourself – keep them pushing out to make sure that you strengthen your butt and thighs.
CHEST PRESS
The majority of shoulder injuries seen in gyms comes from this exercise. The main reason – dropping too low with too much weight. When doing this exercise stop when the elbows reach the level of the bench or shoulder level •
Start with a neutral spine - a natural arch in your lower back – do not let it over arch by bracing your abs
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Keep your neck straight and relaxed with your head supported
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Lower the bar down toward the middle of the chest until the elbows reach bench level (no lower as this places excessive strain on the shoulder joint)
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Your elbows are directly under the bar through-out the whole movement
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As you lower the bar down towards the centre of your chest, squeeze your shoulder blades to distribute the weight of the bar
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Avoid shrugging your shoulders towards your ears by keeping tension through your upper back & shoulder blades (imagine them pulling back towards your spine and down towards the centre of your back) If you are still feeling shoulder pain, an effective option to reduce range of movement is to lie on the floor instead of a bench.
DEADLIFT
There are many forms of deadlifts in the gym environment. In Les Mills Body Pump™ our aim is to safely and effectively strengthen the muscles of the posterior chain including the glutes, hamstrings, upper and lower back. These are your postural muscles and often neglected in gym routines. To perform a deadlift •
Start with your feet shoulder with apart or a fraction wider with your toes turned slightly outwards
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Bend from your hip to slide the bar down your thighs stopping at the top of your knee caps
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Squeeze your shoulder blades on the way down to open your chest and stop yourself from hunching your back
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Co-contract the muscles of your lower back and abdominals to stabilize your spine, making sure your spine is long and straight
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To lift the bar back up to return to the start position; ground your heels into to floor and squeeze your glutes to initiate the lift.
CLEAN & PRESS
The most complex move in class is the Clean & Press. It involves multiple muscle groups and is a great way to not only burn calories but for your body to learn coordination and improve overall strength. •
Start with your feet shoulder with apart or a fraction wider with your toes turned slightly outwards
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Hold the bar with an overhand grip, your hands just outside the line of your hips
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Pull the bar upwards, keeping it close to the body stopping at the centre of your chest.
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Drop your elbows under the bar by performing a partial squat to effectively “drop” yourself under the bar. The bar will now be sitting in the heel of your hands
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Drive the bar upwards above your head, as you simultaneously your stand up straight from your partial squat. Remember to keep your core braced tightly to prevent any forward lean or backward sway.
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Return to the start position: lower the bar down towards your collarbone, simultaneously bending your knees to soften the “catch” of the bar
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Rotate your elbows and hand grip back up over the bar to lower the bar close to your body back to the start position
LEARN TO SWIM ASSESSMENT WEEKS: WHAT IS ASSESSMENT WEEK? IGNITE Swimming assessment week is a week purely designed to ensure all students and instructors are provided with the appropriate feedback to assist in the correction of our students overall ability and progression throughout our levels.
WHY WE ASSESS? Assessments can be carried out for the following reasons: Instructors request - Assessments are carried out at any time at the request of the instructor when they feel students are ready to progress. Instructors do not have to wait till assessment week to have students assessed allowing students to progress at any time throughout the program. Parent/Guardian request – Parents wishing to know how their children are progressing are more than welcome to book in for assessments where the IIC will assess and then advise the parent or student on how they are progressing. Assessment Week – IIC’s will be assessing all classes in this period to ensure that students are in the correct level and feedback is provided to both students and Instructors.
HOW WE ASSESS? Each level of our program has certain criteria that must be reached consistently prior to a student moving to the next level. IIC will then assess students within their main class time. Feedback will be provided to the instructor and the student if the student requires any further work. If a child is successful then students are notified that they will progressing to the next level and parents will be asked to make arrangements with the front desk to ensure their children are moved into the next level at a suitable time to them and that is available. Given the popularity of some levels whilst every attempt is made to find positions for students in the next level on the same day and time as their initial class this is not always possible. This may mean that some students will be required to move to different days and different times if their new level is not available at the current time of their existing class. Once students have been assessed as competent and completed all levels of our learn to swim program, students will be offered the opportunity to trial for our squad program or move to the swimfit program offered Monday, Thursday and Friday nights between 7pm and 8pm. For more information regarding assessments please do not hesitate to contact our LTS reception on 8784 0013.
SENIORS DAY 12 FEBRUARY REAL MEN MOVE Our Exercise Physiologist will discuss a Government Initiative ‘Real Men Move’ and explain the importance of exercise for men aged over 45 years. Health checks can be conducted to assess your health status and discuss exercise options.