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May 2019 - Fitness Inside Out


28 May 20193

Many clients ask us can you do indoor running without a treadmill? Simply yes.

Having a treadmill at home is effective, but if you do not want to go to the expense of buying or hiring a treadmill we have some great exercises to get your heart pumping and muscles warmed up.

Running on the Spot

When deciding to start a indoor running program select a non slippery surface and wear running shoes for comfort. Running on the spot lift your legs to knee height and swing your arms. Lean slightly forward and land on the balls of your feet. (See video below for full instructions)

Stair Runs

If you have stairs in your home run up and down the stairs a couple of times. Run up the stairs and walk down the stairs, do this 12 times. If you have only a couple of steps you can do 1 min static step ups and this will get your heart pumping too.

Running in the backyard

If you have space in your backyard you can sprint from one end to the other end. Run back and forth 12 times with no rest in between.

For other great tips and ideas for indoor running without a treadmill check out the video below.

If you want more information about training indoors check out our – Easy At Home Workout

 

 


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23 May 20190

Regular exercise keeps your heart healthy, it’s the most effective way to strengthen your heart muscle. Aerobic exercise and resistance training are the most important forms of exercise for heart health.

Aerobic exercise improves circulation which lowers blood pressure and heart rate. It is also beneficial in reducing the risk of type 2 diabetes and helps control your blood glucose. While resistance training, (strength work) in combination with aerobic exercise may also help reduce cholesterol.

Here are some examples of aerobic exercise;

  • brisk walking
  • running
  • swimming
  • boxing

Here are examples of resistance training;

  • Working with free weights i.e dumbbells, kettlebells
  • Weight machines
  • Body weight exercises i.e push up, squats, chin ups

When you hire a mobile personal trainer they we have many exercises that you can perform to get your heart going. Hire a personal today!


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10 May 20190

Having a healthy slice on the run is great on those busy days. When I am busy and don’t have time to sit down and eat my go to food to pack in my bag is a healthy slice. I have various ones in my recipe repator with eggs cheese as base and bacon, but I found one that has the super foods Zucchini, Kale and quinoa you should try. This is a great vegetarian option for the whole family.

Healthy Zucchini Super Food Slice

Source: Taste.com.au

2 teaspoons olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
2 carrots, trimmed, coarsely grated
150g chopped kale
8 eggs
85g (1/3 cup) reduced-fat ricotta cheese
3 zucchini, finely grated, squeezed of excess moisture
2 tablespoons chopped fresh continental parsley
150g (1 cup) cooked quinoa
200g grape tomatoes, halved

 

For other recipes you might like to try click here

 



10 May 20190

We have put together a list of balance exercises for older adults, these exercises are great for all ages. Balance is a crucial survival skill, but it’s also perishable. The muscles we use to stand tall weaken, our stride shortens and our pace of step slows ever so gradually after we hit 30. Yes 30, so practising these exercises for both young and old is important. For more information on Fall and Balance prevention Read On…

Balance Exercises for Older Adults

  1. Standing on one foot
  2. Walking Heel to Toe
  3. Balance Walk
  4. Back leg raises
  5. Side leg raises

Check out this video below for a range of seated exercises to do.

If you would like a Fitness Inside Out in home personal trainer to come to you or your parents home visit www.fitnessinsideout.com/seniors fitness or contact us today on 1300-735-790


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10 May 20190

Balance and fall prevention is key when working with older adults. Falls are a significant health risks for older adults with approximately one in three aged 65 years or older falling and the risk increasing with age. “Through associated injuries falls increase the risk of ending up in residential care and if not they can suffer a loss of confidence which can limit their activities.”says Professor Catherine Sherrington University of Sydney. Read more.

When a toddler or a child fall they usually shake it off and keep moving. But when a older adult falls there are often consequences, broken bones and head injuries. Structured exercise with balance training helps prevents falls in older adults. Balance is the main exercise in the prevention programs however any exercise that improves endurance, muscle strength and flexibility can help falls and related injuries.

Some of the benefits to older adults undertaking a balance and fall prevention program are;

  • Faster reaction time. This can help you stay up right as you can grab something to stop your fall.
  • Improved Coordination. This may help you roll and directly prevent the fall.
  • More Muscle. This can buffer the impact.
  • Stronger Bones. Resistance exercise strengthen bones and reduces the risk of fractures.
  • Better brain function. Regular exercise helps maintain brain function and may help to avoid situations that increase the risk of a fall.

Read more about Personal Training for Seniors