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



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? 


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 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


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!


  • 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



Personal Training Mulgrave - Protein is required to build muscle!

Why nutrition is so important! Witfit Health Club Clayton

We all love our food and understand its importance for sustaining a healthy lifestyle; we also love (we hope!) exercise and its importance to sustaining a healthy lifestyle. These two aspects, nutrition & exercise, go hand in hand, and are crucial for maintaining optimal health. In this week’s blog, we at WitFit Health Club Clayton will go into more detail on why proper nutrition is important.

Food and Energy – Witfit Health Club Clayton

Food is what gives our body energy, the energy to complete day-to-day tasks, the energy to think, the energy to do absolutely everything. When we exercise we use our muscles, lungs, heart etc. which all require additional energy. Therefore it makes sense for us to be supplying our body with increased energy supplies. Via adequate nutrition we can be energised and get the best out of our workouts and help our body recover!

Here are some key food groups that relate to fuelling/repairing our body for pre/post exercise.


Carbohydrates are our main source of energy, once eaten they are broken down into glucose. An energy source readily available for the body to use, found in foods such as bread, pasta, rice, potatoes, beans etc. An important feature of carbohydrates is that they can be stored within our muscles/liver as a fuel source called glycogen. This fuel source can be used for when our body becomes low in energy, acting like a backup battery for our bodies energy levels! If we don’t have enough carbohydrates in our body, we can have symptoms of fatigue, drowsiness, headaches etc. If we consume too many carbohydrates they can be turned into triglycerides, a type of fat that in high levels can be detrimental to our health!

A table below highlights the amount of carbohydrates in grams you should be consuming per day based on you activity levels.

WitFit Health Club Clayton - Carb Recommendations per kg of body weight

WitFit Health Club Clayton – Carb Recommendations per kg of body weight

This one is quite easy for pre/post exercise, it is all about providing energy (pre) and then replenishing energy used (post) workout.


Proteins main role is to repair, grow and maintain our bodies tissues, most importantly muscle. It is suggested to consume 0.8g of protein per kg of body weight per day, which is around 50g of protein per day for women, and 60g for men. These are baseline figures, and if you are completing regular weight training this may have to increase. Importantly however, it is not just about the quantity of protein consumed but also the quality! Protein can be broken up into amino acids, which are then split into essential vs. non-essential amino acids. This means that essential amino acids must be included in our diet, as our body is unable to create these amino acids itself. They need to be given to the body in food sources such as; eggs, milk, cheese, tofu, quinoa etc.

WitFit Health Club Clayton - Protein is required to build muscle!

WitFit Health Club Clayton – Protein is required to build muscle!

We at WitFit Health Club Clayton encourage our members to consume a source of protein after their workout to help facilitate the muscle repair/growth.


Often the food group those who exercise fear most, scared consuming fat will be doing the opposite of what they are trying to achieve. However fat is an important food source, as it helps with energy stores. As explained earlier carbohydrates are our main energy source, however after exercising in a workout for a certain amount of time (>30mins) our body switches to using fats as a form of energy.

Having a good amount of fat in our diet is also important to help absorb vitamins and help with the formation of hormones such as growth hormone (GH). This hormone, as it says in the name, helps bone, muscle and other tissues grow by stimulating protein to work and metabolising stored fat for energy.

In terms of amounts, we don’t want fats to exceed 35% of our total energy intake for the day. With saturated fats (chocolate, pastries, butter etc.) making up no more than 11% of our energy intake. We want to include unsaturated fats (nuts, fish, avocado etc.) as our primary source of fat intake.

Staying Hydrated:

When talking about nutrition it isn’t all about food, being hydrated is just as important as having enough energy. Having adequate hydration before a workout is important, as we lose fluid during a workout, so ensure during the day you are keeping up your fluids! We recommend aiming for 2L of water per day. Further, during exercise our core temperature rises, to combat this, our body initiates the action of sweating, to help cool our body down. This causes a loss of water/salt, therefore we need to be replenishing this post workout.

This was just a brief overview of the role nutrition plays in exercise, and the importance of a balanced diet. As always, if you are interested in nutrition, whether that be to help lose weight, gain muscle or to just know if you are eating the right things! Book in a consultation today with our dietician, and have her assess your current diet and create a plan!

Check out our FaceBook page to find out more about nutrition and what we can offer you or as always come in and see the team at WitFit Health Club Clayton today 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



6 reasons why lifting weights can change your life – WitFit Mulgrave Personal Training

When people think of resistance training they often associate it with big weights and large muscles. They feel as though doing weights isn’t for them, they don’t want to get too bulky, put on size etc. What many fail to realise is the profound affect consistent resistance training can have to their health and wellbeing for not only the present, but for their future. In this weeks addition of the WitFit Mulgrave Personal Training blog, we will delve into resistance training. Offering 6 reasons why you should be incorporating it into your workout. Also look out below for a sneak peak video of one of many workouts we offer.

What is resistance training? Mulgrave Personal Training 

Before we start talking about benefits, we should outline what it actually is. Resistance training is putting our muscles under an external load (i.e. dumbbell, resistance band, gravity). The external load causes our muscles to contract. By continually doing this via reps & sets; our muscles begin to adapt. They say, “hey I need to be stronger for next time I’m doing that activity”. To get technical, we call this super-compensation, a 3-step process whereby first we put our muscles under an external load or stress during training.  This causes fatigue, and we get a drop off in our performance (e.g. strength). Secondly we have a recovery phase to deal with this drop-off, allowing our body to replenish. Lastly instead of recovering to where our strength levels were before, our body super-compensates and our strength goes up higher. We are now stronger than previously before. This super-compensation example is illustrated down below.

Mulgrave Personal Training

Mulgrave Personal Training Super Compensation

Below are 6 benefits of resistance training and why you should be incorporating it in your next training week!

  1. Increase in muscle mass

This is the most commonly known benefit, that as we train with weights, our muscles grow. They grow in size, also known as hypertrophy, whereby muscle cells get bigger and in turn the muscle becomes larger. Secondly more muscle cells begin to be activated, called muscle fibre recruitment. Both of these are important for progressing our training but also for day to day life. As the stronger our muscles are, the more capable we are of completing everyday tasks efficiently.

Mulgrave Personal Training Resistance Training

Mulgrave Personal Training – Weight Lifting to increase muscle mass!

  1. Improved Insulin Sensitivity:

Insulin is the hormone that helps take glucose (sugar) up from the bloodstream. When our bodies become resistant to insulin, and is left untreated; it leads to Type 2 Diabetes. Type 2 Diabetes is an ever-growing health epidemic, however resistance training has shown to help combat the disease. As muscles are responsible for 80% of all insulin mediated glucose uptake, the more efficient and sensitive we can make these muscles,  the greater the effect insulin can have on glucose control. There is a lot more detail to how resistance training actually helps specifically in this article (

  1. Increased Metabolic Rate

For those worried about putting on weight, you have the benefit of an increased metabolic rate to help with burning those calories. When we have larger muscles, they require more energy to use than smaller muscles. This increases our daily energy expenditure (metabolic rate), which in turn can help facilitate further weight loss. Aerobic training is of course our gold standard for weight loss. However incorporating resistance training 1-2 days per week is the perfect mixture for ideal weight loss.

  1. Improvements in mood

A recent study found that resistance training showed significant antidepressant effects on participants. They found that skill/experience in exercise did not have much of an impact on outcomes either. Showing that anyone of any ability can have positive effects on their mood by lifting weights. Of course exercise should never replace a mental health plan created by a Psychiatrist or Doctor. Yet it is nice knowing there are alternatives out there to help reach the same goal.

  1. Increase bone density

Resistance training provides a weight-bearing stimulus to our bones, which is important for bone health. As we age we lose more bone than we can replenish, therefore it is important to use exercise as a way to counteract this. Impact exercise (i.e. running, jumping etc.) are important, however resistance training has been shown to be just as important, due to its ability to have a site-specific effect. That being if we do resistance training on for example our hip area. We get improvements in bone health in the hip, rather than a global, total body improvement.

  1. Helps with both injury rehabilitation & prevention

For anyone with an injury, or for trying to avoid potential injuries, resistance training is the ideal place to start. By completing resistance training we get the increases in muscle strength, lean body mass, bone mass, tensile strength etc. All of these aid in the rehabilitation of injuries and prevention of them. For example with a hamstring injury, we use resistance training to build the strength back up in the injured site to where it was before and then even stronger again. However it doesn’t stop there as we continue to strengthen it in different ways, such as eccentrically (as the muscle is lengthening) as this has shown to decrease rates of re-injuring a strained/torn hamstring. We work both sides of the coin with resistance training, which is great!

These are just 6 of what are countless benefits of resistance training, we hope we at WitFit Mulgrave Personal Training have given you a reason today to try incorporate this form of training in your training cycle. Look below at a sneak-peak video of one of our workouts, we have hundreds more just like this!

Check out our FaceBook page to find out more about the resistance training we can offer you or as always come in and see the team at WitFit Mulgrave Personal Training today 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


WitFit Gym Mulgrave personal training stretching rehabilitation

Recovery for Exercise – Gym Springvale

We all know the feeling; you’ve had a killer workout, felt great afterwards, but the next day you pull up sore, you feel drained and sluggish and this lasts longer than usual, keeping you from returning to the gym. In this situation it wasn’t that you trained too hard, but you most likely didn’t recover correctly! This week’s WitFit Gym Springvale blog aims to give you the information you need to have the best recovery possible, because progress isn’t made just in the gym, but in the recovery!

What’s the first thing you think of when you hear “recovery”? For most it is likely just doing a basic few stretches, going home and resting for the night. But from what we know here at WitFit Gym Springvale, recovery encompasses so much more, it includes, diet, sleep, hydration, flexibility/mobility training etc. For many this can be overwhelming, therefore to keep it simple we will go through the importance of each aspect.

WitFit Gym Springvale personal training stretching rehabilitation

WitFit Gym Springvale Coach Stretching

Areas of Recovery – Gym Springvale


Recovery nutrition is important, as it helps:

  • Refuel & rehydrate our body.
  • Boosts adaptation from the training session.
  • Promotes muscle repair and growth.


Recovery nutrition is dependant on an individuals type of workout, their goals and body type. Therefore having someone to help tailor your diet to meet your direct needs is perfect, a service our very own dietician Charmaine offers. Come in and see us or give us a call on 0422-808-313 to book an initial appointment with our dietician at WitFit Gym Springvale.


Well-being and sleep go hand in hand, to have a good nights sleep can be just as important as eating well & regular exercise. Sleep helps with:

  • Recovering from your daily activities (i.e. workout)
  • Boosting your immune system
  • Healing damaged cells

Anywhere between 7-9 hours sleep a night is perfect, however with our ever-busy society we are starting to see less and less people get this amount. Some quick tips on how to get better sleep is to:

  • Go to bed and wake up on the same time every day, asleep routine throughout the whole week, (week & weekend) helps create good sleep habits.
  • Spend time in natural light, this promotes the production of melatonin (hormone that helps with sleep).
  • Avoid caffeine/alcohol before sleep.
  • Avoid using screens, the light emitted from screens suppresses melatonin.

Sleep is so important that it could have its very own blog dedicated to it (look out for that in the upcoming blogs!).


With inadequate recovery we run the risk of overuse or injury, due to our muscles/joints being overloaded with work, yet being unable to recover. Therefore focus should be on keeping the limbs/joints mobile and flexible. For example; when we exercise we want our muscles to be put into their full range of motion (ROM). As training sessions accumulate, certain muscles may become tighter than others, preventing this ROM. If we don’t fix this situation we begin putting extra stress on our body and its muscles/joints, causing this overuse. This can fixed by putting an emphasis on targeted flexibility/mobility sessions, working on getting your joints through their ROM. Luckily for you we offer a specialised class on Saturday mornings for members at WitFit Gym Springvale! Look at the video below for a sneak peak of the the class!


Check out our FaceBook page to find out more about this class or as always come in and see the team at WitFit Gym Springvale today to book a free consultation and chat about how we can help you with your recovery today!

The WitFit Team.

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



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