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Sleep - Exercise - Gym near me Springvale

5 reasons why you should be getting enough sleep!

The benefits of sleep!

There has been plenty of discussion in the health/fitness industry about the benefits of sleep. We know we need it, but not always why. Today in the WitFit gym near me Springvale blog we will discuss the importance of sleep. The benefits it has on your body and some quick tips/tricks to help you get into a healthier sleep pattern.

What is sleep? Gym near me Springvale

Sleep is a naturally recurring state for the body and mind, in which we shift into altered consciousness (dream land). We then go into a state of paralysis, have decreased sensory awareness and at points our brain is working just as much as when we are awake! For as much as we know what sleep is, we don’t exactly know why we do it. Scientists for the past few decades have tirelessly (pardon the pun) researched this topic however are yet to understand why our body goes into this state. We know we spend about a 3rd of our life in sleep, so obviously it is important. We also know some benefits that happen during sleep and some consequences of not enough, we will now discuss these to help you achieve a deeper understanding!

How much sleep? Gym near me Springvale

How much sleep you should get per night! Gym near me Spinrgvale

How much sleep you should get per night!

 

 

 

 

 

 

 

 

 

 

5 Reasons sleep is so important! Gym near me Springvale

  1. Gives our body the chance to recover from day to day life

We all know after a massive day, we are craving a good sleep, and this is a great thing! As during sleep it gives our body time to recover. Our body repairs/renews our tissues and nerves cells, while our natural chemicals in our body can restore to their normal level. In our deep sleep, we have an increased level of growth hormone which helps with repairing muscle tissue!  This is awesome for after gym sessions, as it helps us get those extra gains, and all we need to do is fall asleep!

  1. Poor sleep can increase our chances of putting on weight

People who have poor sleep habits and more likely to be overweight. This has been found through the changes in hormone activity. We have 2 important hormones that affect our eating habits/weight, ghrelin & leptin. Ghrelin is a hormone that stimulates appetite, makes us hungrier. Leptin is the opposite and supresses appetite, makes us less hungry. So when we have less sleep, our body switches these around and we get more ghrelin and less leptin, leading to an increase in caloric uptake. It has been found that with only 5-6 hrs sleep a night there is a 200-300 caloric increase compared to those with 7-9hrs. Over a full year this is an additional 70000(!!) calories.

  1. Sleep increases performance & decreases rate of injuries:

For athletes it has been found that a bad sleep the night before increases the chance of injury the following day. This can be due to reaction time, an athlete will react slower to a situation that puts them at injury risk. Also as we spoke about before, their body hasn’t had a chance to recover, putting them at risk of overload injuries. Sleep of around 7-9 hours a night has been found to increase sprint time in athletes. Both of these points highlight the importance of sleep.

  1. Sleep affects us mentally!

So far we have talked about all the physical implications of enough or not enough sleep, however not the mental aspect. Good sleep is linked to improved cognition, reactions times and focus. During sleep we get memory consolidation, where what happened during the day (short-term memory) transfers and consolidates into long term memory. A decrease in sleep is linked with increased rates of depression, as 90% of those with depression report issues with sleep quality. It also found that our social skills are decreased in states of sleep deprivation, with a reduced ability to recognize facial expressions of anger or happiness. Sleep is important for our ability to recognize the social cues and being able to process emotional information.

  1. Makes us live longer!

Having adequate sleep is linked to an increase in lifespan! This however is on both ends of the spectrum, with under sleep & over sleep. Research has found that under 6 hours of sleep a night is linked with a 12% increase in premature death. This same research also found 9 hours or more sleep a night was linked to a 30% increase in premature death. Showing we have a sweet spot of between 7-9 hours of sleep a night. If we are hitting this, we get all the positive effects we have talked about today, and avoid all the negative ones!

Quick tips on sleeping techniques: Gym near me Springvale

  • Have screen free time!
    • As technology keeps on growing, the use of phones, tablets, computers etc. in bed has. We all do it, we go to bed and go on one of these devices. Then we wonder why it is hard to get to sleep. What is happening is that these devices emit blue light. Which disrupts and effects the production of melatonin, a hormone that regulates our sleep cycle. Therefore before going to bed try have a tech-free time, allowing our natural hormones to let us sleep.
  • Have a good sleep environment
    • Ensure your room is dark enough; there is limited noise around you or distractions (that phone again!). Make sure that the temperature is good, too hot and your body won’t be able to cool down and recover. Find a temperature that is comfortable for you!
  • Create a routine and try stick to it!
    • For your body to have good sleep it needs to build up a rhythm, this rhythm has a name, the circadian rhythm. This rhythm is the 24hr background app that is running in your brain changing periods of sleepiness and alertness. In poor sleeping habits this rhythm can be all over the place! Causing alertness when wanting to sleep and drowsiness when wanting to be alert. By setting a regular routine of i.e. sleep at 10 p.m., and awake at 6 a.m. we set a better rhythm. Therefore = easier to sleep and more alert during the day!

Have a look at this quick video on 5 tips to help you fall asleep quicker from Professor Matthew Walker, a neuroscience, psychology and sleep expert!

 

There is so much information on sleep and we only touched on a small portion of it today. The one takeaway we want you to get from this is that sleep makes up a massive part of health! We always talk about diet/exercise however often neglect sleep. These make up the 3 pillars of health, and if we can work to improving each of these, we are on the right track to making a healthy and powerful lifestyle change!

 

As always, check out our FaceBook page to find out more about sleep and other areas of health and fitness! If you have any further questions about it, ask us at WitFit gym Springvale!

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Goal Setting New Years WitFit Personal Training Mulgrave

New Years resolutions – Keeping yourself accountable! Personal Training Mulgrave

It’s that time of year, when we pass into the New Year and want a fresh start. We use the January 1 date as a refresh point for the coming year, whether that is fitness, diet, lifestyle, relationship based etc. When doing this we set goals! Goals are great, as they help set a long-term vision of where we want to be, while giving us that short-term motivation to keep going. We are given direction, focus, and a purpose as to why we are doing something. In this weeks WitFit Personal Training Mulgrave blog, we will talk all about goal setting, being accountable and some strategies you smash whatever goals you have this year!

Firstly, what is a New Year resolution? WitFit Personal Training Mulgrave 

If you look in the dictionary, a resolution is “a firm decision to do or not to do something”. This is great, however it’s where a lot of people get unstuck. Making the resolution is the easiest part; we say I want to exercise more. The difficult part is following through and going to the gym 4-5 times a week for the next year. This is where accountability comes into it, keeping ourselves accountable to those great resolutions we set!

There are a few ways to go about this; our favourite method is through the use of SMART goals.

SMART is an acronym, and we use these to help create useful goals. Each letter represents a different aspect of a goal. Here we will break it down.

S – Specific; we need to make goals that are clear and specific to what we want to achieve, straight to the point.

M -Measurable; this is probably the most important aspect to help keep us accountable. An example is the goal of “going to the gym 4 days per week”. This is measurable, we have an exact amount of times to go to the gym, rather than “go to the gym during the week”.

A – Achievable; the goal should be attainable; if we make goals to difficult (i.e. Go to the gym 7 days a week) we are setting ourselves up for failure. Goals can change, take small steps early and let them evolve as we start ticking the smaller ones off.

R– Relatable; the goal is around what you want, and are after. If it’s fitness related, then going to the gym is a goal.

T– Time bound; another important part! We have to make goals time bound, they need to have an end date. Otherwise they can go on forever, we also use these time periods as points to tick off the goal or re-asses where we are at. For example, if for weight loss, you wanted to lose 5kg in 3 months time. Awesome, we’ve got a time period. If after 3 months you have completed it, then great job! However if not, it’s not the end of the world! We use this time to re-assess what worked and what didn’t. If we didn’t have that time period, we might have just kept going through the motions, or given up completely.

Now we have talked about goal setting, the next area to focus on to really help us make an effective change is… BARRIERS!

Overcoming Barriers – WitFit Personal Training Mulgrave 

More often than not we can set awesome goals, but on our journey to achieving these we encounter barriers, issues or problems that prevent us from achieving what we want. Most often for fitness related goals; it is time, motivation, understanding etc.

These barriers are all too common, however we can work on ways to overcome these.

Step 1. The best way to start is for you to sit down and think about any potential barriers; to have the self-autonomy to reflect on what you think will affect you. Because at the end of the day we can sit here and tell you what most likely will, but you truly know what the real barriers are.

Step 2. Think of ways or activities to overcome these barriers, some examples would be;

  • Work an issue? Having your gym attire set out before you go to work, so when you get home it is right there ready to go, giving you that motivation to go.
  • Time an issue? Try working out in the morning before work, waking up a little earlier to get that quick workout in, leaving you energised and ready to smash the day ahead!
  • Motivation an issue? Try training with a friend, or even making one at the gym! We find here at WitFit Personal Training Mulgrave that the social side of the gym can motivate heaps of members to keep coming and training their ass off. Enjoying the environment around you is powerful, it keeps motivation up.

These are just simple examples to trying to overcome potential barriers, the main takeaway here is to just be aware of barriers. To always be thinking of ways to overcome these, treat them as speed humps rather than a wall! We can slow down for the speed hump but then move over them, don’t let it become a wall and stop you all together!

Staying accountable?

This last aspect is a mixture of the last 2 topics, goal setting and barriers. To stay accountable we can set goals and address barriers, but there are also other strategies to keep accountable!

  • Create a schedule: Breaking down your day/week allows you to see times you can fit exercise in. Rather than deciding on the day whether to exercise or not.
  • Reward yourself: If you have been smashing your goals, reward yourself! It’s your own personal pat on the back, to say great job, keep on going.
  • Review, review, REVIEW!: Review what has been working, what hasn’t. Reviewing your goals, and adjusting them based on your progress is really important. What you felt was important 3 months ago, may have changed slightly, therefore reviewing is really important.
  • Of course, goal setting, writing down barriers and just understanding yourself what you find important is very powerful in keeping yourself accountable.

A longer blog this week, however an important one! As instructors, we love seeing our members achieve their goals; it’s the one reason we are in this industry. As always, check out our FaceBook page to find out more about goal setting and staying accountable. If you have any questions about it, or need help come in and ask us at WitFit Personal Training Mulgrave! We offer as much help as possible to make these goals possible. We love conversations with our members, and we wish that 2019 is the year you smash all the goals you set!

Heres to an awesome 2019, The WitFit Personal Training Mulgrave Team.

For more information on our unique personal fitness coaching gym check out

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Boxing WitFit Personal Training Spingvale

Boxing classes – 5 reasons why they are so great!

Why you should be boxing! Witfit personal training Springvale

Boxing is one of the best ways to mix up your workout regime; the mixture of cardio/strength training is a quick-fire way to get the goals you are after! The use of quick, high intensity, class based gym sessions are growing in popularity, we get inundated by members asking about these forms of classes. Lucky enough our skilled trainers are more than equipped to run sessions such as these, and today in the Witfit Personal Training Springvale blog we will talk about why boxing classes are so great

1. Mixture of cardio/strength

What makes boxing so great is the mixture of cardio/strength. When we box, we are using our whole body. Our arms of course to punch, we use our legs to build up power for our punch and then our core to help transfer that power to our arms! This is the strength side of things. Boxing also has elements of cardio as it gets our heart pumping! As we use our whole body, we use a lot of energy (burning calories), we get the heart pumping (cardio) and our muscles moving (strength). Therefore it is so easy to see why it is so good!

 2. Extra elements: Co-ordination, balance, reaction time, agility!

When we box, we also have a heap of other areas of fitness/function that we use. It helps improve co-ordination, through combinations, striking the pad/bag correctly etc. You then have to be balanced in boxing, in a proper boxing stance allowing for good technique. Reaction time/agility go hand in hand, when completing drills you may have to quickly move left or right depending on a swinging bag, or a pad coming towards you. This allows us to be quick on our feet, and react to what’s in front of us.

The benefits of these can then translate into your normal workouts, but also day to day life. Reaction time, co-ordination etc. are always important.

3. Stress relief:

Boxing is a great stress reliever! Whenever you’ve had a day or week that has caused a lot of stress, you can always unwind by hitting the pads. So far we have mentioned the physical benefits of boxing, but it also has mental benefits. Through hitting the pads and getting our heart rate up, our brain releases what is called endorphins. A chemical compound (neurotransmitter) that produces feel-good thoughts. This helps decrease stress levels!

4. Improves Bone health:

Impact exercises are great for bone health, helps fortify our bones and decrease the risk of fractures or even osteoporosis as we age. The great thing about boxing is it helps with upper body bone health, a hard place to target.

5. Its fun & keeps you motivated

Being motivated to workout is half the battle, and a lot of time for people its because they get bored. Bored by doing the same types of workouts over and over. Boxing changes this, for many it is a new activity, they start to learn about different moves, different activities and it engages them again! Boxing classes are also done in groups, so you can socialise, make new workout buddies. By adding in a boxing class once a week or even once every so often can keep your motivation levels up!

Those were 5 reasons why boxing is so great, and hopefully they can swing you to trying out a class! The beauty for WitFit members is that we have these classes available for you! Run on a Monday evening and Saturday morning, they are free for members.

So there we go, some information on boxing and the benefits it has! As always, check out our FaceBook page to find out more about boxing and how you can start incorporating it in your workouts today! If you have any questions about it, or need help come in and ask us at WitFit Personal Training Springvale! We are more than happy to help!

The WitFit Personal Training Springvale Team.

For more information on our unique personal fitness coaching gym check out

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WitFit personal training Monash Cardio

Cardio – Why do we do it? And what are the benefits?

Cardio; the staple of fitness programs, whenever you start off in a gym you often begin with it. It’s simple to perform, easy to understand and you know you’ve worked hard when you start sweating! However even though it’s simple, people often don’t fully understand the benefits they are getting out of it. This week in the WitFit Personal Training Monash blog we will delve into cardiovascular training, from top to bottom, benefits, types of training, examples etc. All this will hopefully help motivate you to either keep smashing your cardio routine, or even start on the track to training.

Firstly; what is cardio training? WitFit personal training Monash

Cardiovascular training is any exercise that raises your heart rate. The reason it is called cardiovascular training is that it tests our cardiovascular system. Makes sense right? Our cardiovascular (CV) system incorporates our heart, lungs, circulatory system (arteries/veins) that transport blood/nutrients to and from the heart/muscles. When we exercise, our body requires additional oxygen; this is done via the CV system. The greater the demand for oxygen, the great demand on the CV system. This is why our heart rate raises (to pump extra blood around) our breathing rate increases (get more O2 in/CO2 out) etc. These are all normal responses to cardiovascular training. So when you’re running next, and start to feel your heart rate rising, you’ll know exactly why it is doing that!

Benefits of cardio training:

Improves your heart health!

  • Your heart is a muscle, and like muscles it needs to be worked to become strong. Just as we lift weights to get bigger muscles, the same happens with cardio training. We need to make sure our heart is working, as if we don’t, over time that heart muscle can weaken. This is bad for overall health!

Improves cardiovascular fitness:

  • The more we exercise, the better capacity our body has at utilising oxygen. Our hearts ability to send blood (carrying the oxygen) to the muscles is improved. This is achieved by our heart not having to beat as fast to deliver the blood to the muscles. It becomes more efficient. This is why we as we get fitter, our heart rate is less than it was before at similar intensities.

Increases weight loss:

  • By doing cardio, we burn more energy (calories). The harder the intensity we work at, the greater the burn! For those trying to lose weight, diet is always the main factor, however for the exercise side, cardio is the gold standard.

Improved bone health:

  • Activities that are weight bearing improve our bone health! These include cardio activities such as running, jumping etc. These activities place stress on our bones (a good thing!), helping improve their health, which is important as we all age.

How much cardio should I be doing?

It is recommended by the Physical Activity guidelines, that adults aged 18-64 year of age, complete 150-300 minutes of moderate physical activity or 75-150 mins of vigorous physical activity a week. Therefore if we aim for 20-30mins of cardio per day over a week or 45 mins for 5 days a week, we are hitting those goals!

The important aspect is, that cardio doesn’t have to be your stock stand 20-30 mins continual on the treadmill. Running till you bore your brains out! No way, cardio can be fun, exciting, it can be changed up everyday to keep you on your toes. See the sneak peak video below, to see how WitFit Personal Training Monash can help get you excited about cardio!

 

 

So there we go, some information on cardio and the benefits it has! As always, check out our FaceBook page to find out more about cardio and how you can start incorporating it in your workouts today ! If you have any questions about it, or need help come in and ask us at WitFit Personal Training Monash! We are more than happy to help!

The WitFit Team.

For more information on our unique personal fitness coaching gym check out

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witfit.com.au

 

WitFit Personal Training Springvale Deadlift

Deadlift: Tips, Tricks & Help! WitFit Personal Training Gym Springvale

The deadlift is one of, if not the best compound exercise out there. It’s great at strengthen up all the major muscle groups of your lower body, while hitting areas of your upper body/core at the same time. It’s also perfect for prehab/rehab situations, improving athletic performance, burning calories etc. Yet we often find here at WitFit Personal Training Springvale, that whilst being one of the best exercises, it’s often ignored or forgotten. This is due to people being scared or unsure of what to do. Therefore this weeks blog will touch on the deadlift, listing some reasons why it’s awesome & help clear up some areas.

 

Why is it such a good exercise? WitFit Personal Training Springvale

For starters, I’ll ask you a question, how often/where do you usually deadlift?

Your most likely answer: Never. Or at the gym once every week or so.

The funny part is and you may not realise this, but you incorporate the deadlift movement on a day-to-day basis! Think about it, if you ever have to pick something off the floor, that’s a deadlift movement, moving furniture – that’s a deadlift, picking up your kids off the floor? You’ve got it, that’s a deadlift.

The deadlift is a basic human movement, and therefore being able to strengthen us for that movement is a great idea! It ensures we can keep doing the things we love for a long time; and allow our body to deal with physical stresses of everyday life.

What muscles are we hitting? 

The deadlift strengthens a whole heap of muscle groups, from your hamstrings, glutes, lower back, upper traps, even your core. It’s a real bang for your buck exercise, which we love here at WitFit Personal Training Springvale. As the deadlift is hitting all these muscles, it triggers a cascade of hormones to be released, such as various growth hormones, which leads to greater muscle growth + decrease body fat.

Is it safe? How do I set myself up? 

Safety:

The positive with deadlifts compared to other compound movements (i.e. bench press or squat), is that there is no sticking point. For example, when we squat, we lower ourselves down, with the weight on our back/shoulders. If this weight is too heavy at the bottom, we are unable to get back up, placing us in a dangerous situation. Whereas with a deadlift, if the weight is too heavy, we can simply not complete the rep and lower the weight, or drop the weight if we are holding it. No spotter is required!

 Setup:

Setup for the deadlift is important, as we want to ensure technique is correct for safety. Check out the image at the bottom to visualise what we are talking about here!

First is the starting position; here are some key points.

  • Stand with feet hip width apart
  • Stand close to the bar, with your mid-foot under the barbell
  • Bend over and grab the bar at shoulder width
  • Bend down till shins just touch the bar
  • Have hips high, not low

That last point is important, we want high hips as this helps leverage ourselves better, and the lift becomes more efficient. This is due to higher hips allowing the barbell to travel as close to our body as possible, which is what we want.

Once we are set, the key is to:

  • Grip the bar tight
  • Push through the balls of your feet, the legs power this exercise. The arms just hold the weight; they do not assist in pulling it up.
  • Keep the bar as close to your shins/body as possible.
  • Lock out at the top, with your hips pushing through the bar, engaging your glutes as much as possible!
WitFit Personal Training Springvale Deadlift

WitFit Personal Training Springvale Deadlift

So there we go, some simple tips on how to use the deadlift, and the benefits it has! As always, check out our FaceBook page to find out more about the Deadlift and heap of other exercises! If you have any questions on setups, or need help or a demo, or even someone to just watch your form. Come in and ask us at WitFit Personal Training Springvale! We are more than happy to help!

The WitFit Team.

For more information on our unique personal fitness coaching gym check out

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Time Under Tension Training - Personal Training Mulgrave

Tempo Resistance Training – How to put on muscle fast! Personal Training Mulgrave

In this weeks blog, we at Witfit Personal Training Mulgrave will talk about how we can change up our resistance training programs. Often when lifting, we just focus on getting the weight up and down, doing the required sets + reps. However these is more to lifting weights than this, for example we have concentric vs. eccentric vs. isometric phases, the time we spend in those phases, pauses during or after a rep etc. Each of these variables relate to Time Under Tension (TUT) and Tempo Training and all of which can be altered to help get a different desired effect. We at WitFit Personal Training Mulgrave will go into more depth of these concepts, and highlight ways you can be adding it into your training today!

Firstly, what is Time Under Tension (TUT) training? Personal Training Mulgrave

TUT refers to how long a muscle is under strain during a set. Typically we complete around 8-12 reps in a set, which can last around 15-30s. This time aspect is the time under tension. The concept behind TUT training is the longer we put a muscle under loads of strain, the greater the breakdown of muscle = bigger muscles! Mentioned earlier were those terms CONCENTRIC, ECCENTRIC & ISOMETRIC these are extremely important in time under tension.

Concentric = When the muscle is shortening and contracting (e.g. Push phase in a bench press, up phase in a squat etc.)

Eccentric = Also known as negative phase, when we the muscles are lengthening while producing a force. (e.g Lowering down phase in a bench press, down phase in a squat etc.)

Isometric = Producing muscular force however the joint angle does not change. (e.g. plank, wall sit, glute bridge hold etc.)

Check the images below to help visualise this!

Concentric vs. Eccentric Squats

Concentric vs. Eccentric vs. Isometric

Now that we have those terms figured out, we can apply them into our training and really focus on them and how they can help alter this time under tension!

Examples of TUT

 1) 3-0-1-0 – 40s (10 reps)

The numbers above represent the different phases;

  • The first number always represents the ECCENTRIC phase,
  • The 2nd is a isometric hold at mid point
  • The 3rd the concentric phase
  • The 4th a isometric hold at the end point.

With this example, we are lowering the weight down for 3s (bench press) then lifting, pushing, pulling etc. the weight up again for 1s. This is a very simple tempo method, really working on our muscles eccentrically. The benefits we get from eccentric exercises are:

  • Increased muscle size: Our muscles are strongest eccentrically, therefore they can take greater loads.
  • Greater metabolic cost: Boosts our resting metabolic rate.
  • Improved muscle control: You can understand how to control your lifts, being body aware.
  • Decreased injury rate: Eccentric exercises help improve our bodies connective tissues, which is important for rehab of injuries. For example eccentric focused exercises are great for decreasing re-occurring hamstring strains.

2) 2-0-2-0 (10 reps)

Look above for the breakdown again of what each second represents.

With this example we are matching the concentric & eccentric phases together with no rest periods between each rep. This method of a continuous tempo can help create a great base of strength for your compound lifts (e.g. Deadlift, Bench Press, Chin ups etc.). It is also another simple tempo to follow.

3) 2-1-1-0 (10 reps)

This method works on holding the weight at the midpoint of the exercise, a much more advanced method! The great thing about this form of lifting is that it requires the muscle to be doing the work alone, rather than using momentum. Holding for 1s at the midpoint will prevent us from bouncing the weight back up for the concentric phase. This creates a far greater TUT which is what we want to get those muscles growing!

Tips:

  • Avoid locking out your exercises, such as holding the bar at the top during a bench press, or locking our legs out in the leg press. This doesn’t place any stress on our muscles, only our joints! We aren’t gaining anything at this point.
  • Focus on form: You’ll find yourself fatiguing faster with these methods, which is awesome! What we want, however when we fatigue, the first thing to go is our form, so make sure you keep this up. Remember coaches are always around to make sure this is good J
  • Be prepared for DOMS (Delayed Onset of Muscle Soreness), the longer we complete the eccentric phase the greater the DOMS we get. So don’t be surprised to pull up a lot sorer than usual after your first few sessions of trying these methods!

As always, check out our FaceBook page to find out more about Time Under Tension, tempo training and all things resistance training! See what we can offer you or as always come in and see the team at WitFit Personal Training Mulgrave to book a free consultation and chat about how we can help you with your training today!

The WitFit Team.

For more information on our unique personal fitness coaching gym check out

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