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WHAT’S ON? Your Monthly Health and Fitness Newsletter
ISSUE 116 JUNE 2017
DYSLIPIDAEMIA AND EXERCISE Dyslipidaemia is a fancy word for blood fat. More commonly we would know these as cholesterol and triglycerides, and if we have the too much of them in our blood (especially low-density cholesterol) we are at risk of developing heart disease. So how do we manage our dyslipidaemia levels? How does exercise help? Exercise is a low-cost, readily available treatment with proven benefits for lipid and lipoprotein levels. In addition, regular exercise and physical fitness lower the risk of heart disease associated with being overweight or obese, or having high blood pressure. Physical fitness and regular exercise considerably reduce the absolute cardiovascular risk and death rate. Do does exercise help? – ABSOLUTELY IT DOES! What about weight loss? Dieting is hard work! And we know that most people who diet tend to put the weight back on after the diet is over. If we want to make a lifelong change, you must look at the big picture by improving the types of food you eat and combining it with an exercise plan. Studies also show that weight loss is best achieved by combining an improved diet with regular exercise, rather than either of these measures alone. What types and intensities of exercise are recommended? What is recommended? 30 minutes of aerobic exercise on most, if not all, days of the week to improve your lipid profiles and reduce your cardiovascular risk. Can I do short 10 minute bouts instead ? – YES What is Aerobic exercise ? Any exercise that uses the large muscle groups are appropriate and effective, such as brisk walking, jogging, cycling, swimming, dancing, skiing, playing ball games or other sporting activities. Studies show that regular aerobic exercise can increase (good) HDL-cholesterol by 3–10% (up to 0.16 mmol/L); and reduce (bad) triglycerides by about 11% (up to 0.34 mmol/L). Benefits may be greater than these figures with the current exercise recommendations. Vigorous aerobic exercise improves HDL-cholesterol more than less-intense exercise. A simple rule of thumb for moderate-intensity aerobic exercise is to exercise at a level that increases your breathing and
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heart rate but still allows you to maintain a conversation. More vigorous aerobic exercise is described as a ‘very hard’ effort. What about weights? Progressive high-intensity resistance training (weight training) alone improves HDL-cholesterol. How many Sets? 2–3 sets How many Exercises? 8–10 different exercises How Heavy? Try to perform for 8–15 repetitions of each exercise, How Often? 2 x per week. Notes: Warm up first with 5–10 minutes of light aerobic activities, and always use correct exercise technique to minimise the risk of injury. We advise you to use a personal trainer for your weight training exercise at least once a month so you can vary the exercises, ensure your technique is spot on, have support to reach your upper strength limits and improve adherence to your regular exercise regime. For more information visit: http://exerciseismedicine.com.au
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NUTRITION TIPS
As we move into the cooler months, it is easy to snuggle up with some of your favourite comfort foods (meat pies, creamy soups and hot chocolate come to my mind!!). Unfortunately, it is easy to overeat in winter and to eat lots of energy dense foods; coupled with shorter daylight hours and potentially less exercise …. it’s a recipe for weight gain. Here are a few things to keep in mind: Eat Fewer Saturated Fats A diet high in saturated fat can raise the level of LDL cholesterol – the ‘bad cholesterol’- in the blood, increasing the risk of heart disease. Saturated fat is found mostly in butter, cheese and fatty meat products such as sausages. Most of us consume about 20 per cent more than the recommended daily maximum of fat, which is 30 grams for the average man and 20 grams for the average woman. You can find ‘good’ unsaturated fats in fish such as salmon and trout and also in seeds, nuts, avocados and some plant oils. In some instances, these may even help to reduce ‘bad’ cholesterol slightly. Check nutritional labels on packaged food. More than 5 grams of saturates per 100 grams is high; 1.2 grams per 100
grams is low. Less than 3g per 100grams of food should be your aim. Eat less Sugar Sugar is easy to consume and is secretly added to A LOT of processed foods. Eating too much sugar (the processed stuff) drives up insulin levels, messes with your metabolism and causes weight gain. In addition, high sugar intake can mess with your teeth enamel, lowers your good HDL cholesterol, increases your risk of heart attack, and has had some links to dementia and depression. Check your labels and go for foods that have less than 15g of sugar per 100grams Eat more fibre Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the digestive system healthy, however it also serves to fill you up – so having a diet high in fibrous foods means you can never really overeat. Go for foods with 3g or more of fibre per 100grams Check out this tool from the National Health & Medical Research Council – it provides great advise on how to read your food labels.
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R P C N R A LE
21 people drowned over Christmas in NSW alone. Let’s change this statistic together!
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TO CUT DOWN ON SATURATED FATS:
EAT FEWER PASTRIES, CAKES, BISCUITS AND CHIPS
CHOOSE LEAN MEAT AND SKINLESS POULTRY; REMOVE VISIBLE FAT AND SKIN
DURATION: 3 HOURS | COST: $59.00 20 JULY 6.30PM – 9.30PM DATE:
Courses are subject to minimum enrolment numbers.
FOR BOOKINGS CALL 8784 0014
USE LOW FAT VERSIONS OF DAIRY PRODUCTS GRILL MEAT INSTEAD OF FRYING IT INCREASE YOUR INTAKE OF VEGETABLES GO FOR BROTH SOUPS (RATHER THAN CREAMY) WITH LOTS OF VEGETABLES
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• Squad programs and private lessons • Lessons from 6 months to adults • State of the art purpose built facility • Undercover car parking • Royal life swim & survive endorsed • Austswim certified
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