Strength training with the elderly

Supplement Article

Sports drinks offer your body three things it might need before, during, and after vigorous exercise. Hydration, Fuel, and Electrolytes.

 Most of us sweat during exercise, so when water goes out of the body so does many essential electrolytes like Sodium, Potassium, Calcium, Magnesium, Chloride and Sulphate. So it makes sense that we need to replace them.

 The carbohydrates found in sports drinks help provide us with the energy we need, and will help with muscle fatigue. Most importantly there is hydration. The exact amount of fluid you need would depend on a few things. Your weight, the intensity, the duration of your workout, and the temperature of your environment. Your thirst is a good indication of how much to drink. All of these things with help you to perform better and for longer.

Sports drink usage varies for everyone, some might not notice any benefits after exercise, but it would benefit greatly to middle or long distance running or any team sport. There are no side affects as such to taking sports drinks, the only thing is, if used with little exercise it will lead to weight gain. They also contain permitted colors which can harm your teeth enamel and stain your teeth, which is not the most attractive lookJ

Reference’s:

ausport.gov.au

sportdietitians.com.au

Wow Speech

Living with Anxiety

Here I would like to talk a little about anxiety, and those people affected by it.

sane.org claims that 14% of Australian adults will suffer from some form of anxiety each year. Anxiety disorder is a medical condition characterized by persistent, excessive worry.  Anxiety disorders can take on a number of forms. Common to all of these is an anxiety so distressing it can interfere with a person’s ability to carry out or take pleasure in day-to-day life. There are many symptoms with anxiety i.e. confusion, trembling, sweating, faintness/dizziness, rapid heartbeat, difficulty breathing, trouble sleeping, these are to name just a few.

Anyone of us at some point in our lives could suffer from some form of anxiety or may know someone close to us who is affected by anxiety. It is very important to get an early diagnosis, if you do have any concerns you can visit your GP where they can conduct a simple test called a checklist. This consists of a series of questions scored between 1-3, depending on your answer your GP can determine the level of your anxiety, and from there you can discuss the best options in terms of treatment that best suits you. Some people opt for medication (antidepressant) that can be effective but only recommended for a short period of time due to the side affects and level of potential dependency. There’s natural medication i.e. St John’s wart, hypnotherapy and counseling. The most notable treatment is CBT,  Cognitive behavioral therapy, this method involves the changing of your thought process by a trained therapist, and this has proven to be extremely successful.

Anxiety can be debilitating and really frustrating, due to the fact that you can’t just take a course of tablets and it will go away. There are however things that we ourselves can do to help with anxiety, such as the food that we eat and how we exercise. Mental wellbeing is directly linked to your physical wellbeing and visa/versa. Try to eat plenty of fresh fruit and veg, and foods such as wholegrain, nuts, greens, eggs, and fish, which are high in vitamin b and b12, which helps with the nervous system. Try to avoid too many salt and artificial additives, such as preservatives.

Exercise is another proven way to help with anxiety. The fight –flight response that floods the body with adrenaline and other stress chemicals, causes the physical symptoms of anxiety. Exercise burns up stress chemicals and promotes relaxation. It also increases body temperature, releases endorphins (feel good hormones) and dopamine, these give a feeling of safety and security.  Running, walking and swimming are rythmatic, which can help you relax.

You don’t have to suffer anxiety on your own, your friends and family are one of the best support networks you can have, make sure you talk to them about how your feeling and what your feeling.  A great start is to understand your anxiety and read as much as you can. There are some great websites out there, Beyondblue.com.au and anxietycentre.com are two excellent websites to visit. Remember with knowledge, early diagnosis, the right treatment and support, you can help control anxiety and not let it control you.

10 Superfoods

1 BERRIES
All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system.

2 EGGS
A source of high-quality protein, eggs might give your meal more staying power too. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans.

3 BEANS
Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Also a great source of fibre.

4 NUTS
Nuts are rich sources of heart-healthy unsaturated fats. Studies show that those who eat nuts add, on average, an extra two and a half years to their lives.

5 ORANGES
An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose.

6 SWEET POTATO
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy

7 BROCCOLI
This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate, a reason broccoli frequently earns a top spot on “superfoods” lists:

8 TEA
Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones.

9 SPINACH
Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E.

10 YOGURT
 In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. While the age-defying powers of yogurt never have been proven directly, yogurt contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

Discrimination Act

Introduction

Hi, my name is Karen, I'm currently doing my Cert III/IV with Fit College. Health & Fitness are really important to me, with our extremely busy lifestyle's we can easily forget to look after ourselves.

Eating, sleeping and moving are things we all do naturally, so with the right knowledge we should be able to take better care of ourselves, friends, family and others. This is one of the reason's I'm studying this course with Fit College.

A little more about myself, I'm originally from the UK, and moved to Sydney 8 years ago, upon arriving I joined the local ladies football (soccer) team, which is where my interest in health & fitness began. Football is like tea to the english, we live and breathe it, but are not always the best at participation! Upon moving to this country I quickly gained a 'Aussie like' passion for playing and this now makes up a big part of my life.

With this qualification I am looking to give back to the community what I feel I have learnt and developed over the last 8 years.