Fitness Programs 101 series: P90X

Bruno Mars sang about it in 'The Lazy Song' ♫ Tomorrow I'll wake up, do some P90X ♫ but what exactly is P90X?

A BIT OF BACKGROUND

The concept of P90X was developed by elite fitness expert Tony Horton following the successful Power 90 program - a 90 day home exercise program. Horton wanted to created a fitness program for those who wanted a greater challenge which delivers real, achievable results. Building on the foundations of Power 90, Horton, along with a team of leading fitness experts combined science with training to create a "truly extreme workout program" which became known as Power 90 Extreme, or P90X.

As the brains behind, and the face and body of P90X, Horton has revolutionised the home workout.

THE SCIENCE BEHIND P90X

The reason behind P90X's worldwide success is the backing of science. The program utilises a technique called 'muscle confusion' which basically eliminates the 'plateauing effect' of traditional gym workouts. Muscle confusion doesn't allow the body to adapt due to the constant changing of exercises. This essentially keeps the body guessing and the muscles challenged in a way never before done.

Another reason why P90X works is the nutritional plan provided in the program. Horton, along with a team of nutritional experts created the 3-phase plan which is designed to "provide you with the right amount of calories and nutrients so you can burn stored fat while building lean muscles."

Phase 1. P90X Fat Shredder - increased protein to shed fat FAST

Phase 2. P90X Energy booster - balanced mix of carbs and proteins, lower amounts of fats

Phase 3. P90X Endurance maximizer - athletic diet centred around complex carbs and lean proteins

"Scientific evidence shows that the best bodies are built in the kitchen."

P90X WORKOUTS

The P90X system comprises of 12 highly diverse and intense workouts. Horton presents them in a way that is challenging, enjoyable and fun to the exerciser. His humour and natural gift of motivation encourages and supports you throughout all the exercises - no matter what fitness level you are at!

01 CHEST & BACK

Targeted strength and definition workout emphasizes two classic upper-body exercises.

02 PLYOMETRICS

Explosive jumping cardio routine proven to dramatically improve athletic performance.

03 SHOULDERS & ARMS
Potent combination of pressing, curling, and fly movements that will leave you stronger.

04 YOGA X

Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.

05 LEGS & BACK

Get ready to squat, lunge, and pull for a total-body workout like no other.

06 KENPO X

Intense cardiovascular workout with punching and kicking for endurance, balance, and coordination.

07 X STRETCH

Achieve a higher level of athleticism over a longer period of time, plus prevent injuries and avoid plateaus.

08 CORE SYNERGETICS

Build and support multiple muscle groups while conditioning your body.

09 CHEST, SHOULDER & TRICEPS

Target both large and small upper-body muscles to push you to the brink.

10 BACK & BICEPS

Flex those powerful biceps and focus on toning and tightening these showcase arm muscles.

11 CARDIO X

A fun, low-impact cardio routine that will leave you feeling lean and mean.

12 AB RIPPER X

Sculpt the six-pack abs of your dreams and benefit your health and physical performance.

P90X is a challenging program that requires commitment, dedication and drive - 6 workouts a week for 90 days. Most people find this quite difficult and physically demanding to keep up for 90 days but the great thing is that there are options for all different fitness levels.

And on the plus side all you need is a TV, a few weights, a pull-up bar and some chairs and you're good to go!

So in the words of Tony Horton himself, BRING IT!!!

JW

References

• www.beachbody.com/product/p90x.do
• www.extremebodyworkout.com/

How well do YOU know your food?

Test your health IQ with this quick quiz.

If you want to, you can leave your score in the comments section. It will be interesting to compare how well people REALLY know their food!

How health savvy are you?

By Melanie McGrice, Accredited Practising Dietitian

Sure you can spot an apple in a fruit line-up but let's test your knowledge with some other common foods in your diet! Try this quiz to get a really close look at the foods you're eating and see how health savvy you are! Answer each of the 10 questions TRUE or FALSE, you will get 1 point for every correct answer! Why not get your family and friends involved and try and answer the questions together. Let's have a little fun with your food!

1. Consumption of too much cola can cause osteoporosis

TRUE or FALSE

2. A slice of bread has more kilojoules than a glass of red wine

TRUE or FALSE

3. Eggs should be avoided if you have high cholesterol levels

TRUE or FALSE

4. A diet rich in omega-3 fatty acids may reduce your risk of

developing Alzheimer's disease

TRUE or FALSE

5. A high intake of aspartame artificial sweeteners is one of the

main causes of cancer in Australia

TRUE or FALSE

6. Low GI white bread is just as healthy as wholemeal bread

TRUE or FALSE

7. Full cream milk is high in fat

TRUE or FALSE

8. Margarine is high in trans fats

TRUE or FALSE

9. Most nuts contain at least 50% fat, therefore, should be avoided

by people who want to lose weight

TRUE or FALSE

10. If a product has 300mg of salt (sodium) per 100g as recorded on the nutritional label, it is considered to be a low salt option

TRUE or FALSE

ANSWERS:

1. TRUE. Cola based drinks contain caffeine and phosphoric acid which have been shown to adversely affect the bone and hence bone mineral density.
2. FALSE. An average 30g slice of bread contains approximately 300kJ/70cal whereas a 160ml glass of dry red wine contains a whopping 450kJ/107cal.
3. FALSE. The Heart Foundation recommends that up to six eggs per weeks can still be enjoyed as long as you are consuming a diet which is low in saturated sat.
4. TRUE. Emerging research suggests that omega-3 docosahexanoic acid (DHA) may play an important role in the prevention of late onset Alzheimer's disease.
5. FALSE. According to Cancer Council of Australia, there is no evidence that artificial sweeteners cause cancer, or are at all unsafe in the doses consumed.
6. FALSE. Wholemeal bread contains bran and wheatgerm which make the bread less energy dense and more nutrient rich than refined white bread. Breads with whole grains are healthier for us as they contain a myriad of vitamins, minerals, phytochemicals, and other nutrients in the inner and outer layers of the grain.
7. FALSE. Even full cream milk contains only 4% fat, whereas skim milk contains less than 1% fat.
8. FALSE. Most margarines in Australia contain negligible amounts of trans fats.
9. FALSE. Incorporating a small portion of nuts such as almonds, walnuts or pistachios into a balanced diet can assist with weight maintenance as they are high in protein and fibre, so are more filling than many other snack food choices.
10. FALSE. A ‘low salt’ food is defined as a food with a sodium concentration of no more than 120 mg per 100 g. The National Health and Medical Research Council (NHMRC) recommends that Australian adults consume less than 2,300 mg of sodium per day (equivalent to about 6,000 mg (6 g) of salt).

FINAL SCORE:

9-10. Excellent! You know the facts about your food and am up to date with the latest nutritional research.

6-8. Good work. You answered most questions correctly and have a good general knowledge on nutrition.

1-5. Good try! You might want to brush up on some facts on the latest findings that can help you improve your health and wellbeing.

It's important to know the facts about what you are eating. Take some time and do some research - because you ARE what you eat!

JW

References

• www.morethanmedication.com.au

Fitness Programs 101 series: Yoga

Imagine meditating while repeatedly chanting aum...aum...aum...aum...For some this is enough to make them fall into a deep slumber (unintentionally, that is), for others this is just one example of a disciplined and effective way of achieving total relaxation and control over the mind and body.

A BIT OF BACKGROUND

Yoga has been around for a very long time, originating in India more than 5000 years ago. Evidence of these origins were found by archeologists in the early 1900s. While excavating at the Mohenjo Daro in the Indus Valley, Sir Mortimer Wheeler, a renowned British archeologist discovered carvings and sculptures depicting poses of humans and animals resembling those practiced by yogis. The artefacts have been dated to 3000 BC.

Sir Mortimer Wheeler's discovery of horn-capped figures sitting in positions which are advanced Yogic postures.

The most famous of these seals is that of an ithyphallic deity now recognised as Shiva.

The word 'Yoga' means “to join or yoke together”, and it aims to bring the mind and body together into one harmonious experience. In yoga, the body is viewed as a temple - a sacred sanctuary that helps us function and evolve in the world.

"The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health."

YOGA FOR FITNESS

There are many different types of yoga practiced around the world. I will discuss in further detail some of the more well known practices.

TYPES OF YOGA

ASHTANGA/VINYASA ASHTANGA

Ashtanga yoga is a dynamic form of yoga consisting of powerful, athletic movements. The movements are sequential and must be performed in this order. Ashtanga literally means 8-limbed which represents the 8 spiritual practices:

1. Yama (moral codes)
2. Niyama (self-purification and study)
3. Asana (posture)
4. Pranayama (breath control)
5. Pratyahara (sense control)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (absorption into the Universal)

"This method of yoga involves synchronising the breath with a progressive series of postures — a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind."

BIKRAM

Bikram yoga is a sequence of 26 postural poses performed in a heated room. Developed by Bikram Choudhury, an Indian yoga guru, in the 1970s, as a way to "systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function" while at the same time flushing out impurities due to increased perspiration in a 37°C/105°F room.

So why the need for heat? Heat warms up the muscles faster allowing them to work deeper and develop greater flexibility.

HATHA

Hatha yoga is what most people refer to a simply 'yoga'. It is gentle and slow-paced, focusing heavily on the breath and stretching the muscles in static positions with meditation playing a vital part.

'Hatha' means Ha (Sun) + Tha (Moon) and is a union of opposing forces providing "a path toward creating balance and uniting opposites." This form of yoga is all about creating balance between the physical and the psychological and to "further promote the energy flow of the body & relaxation to settle the nervous system & calm the mind".

This is perfect for beginners - giving them an introduction into the world of yoga.

In this day and age where life is so chaotic and fast, practising yoga can help you to relax and slow things down (even if only for a hour). So give it a go and invite some calm into your life.

JW

References

• www.americanyogaassociation.org
• www.ashtanga.com
• www.bikramyoga.com
• www.exoticindiaart.com/articleprint/yoga
• www.hathayoga.com.au
• A history of yoga (1982). Vivian Worthington

Fitness Programs 101 series: Boot Camp

"GET DOWN AND GIVE ME TWENTY!!!" Not the most pleasant thing to hear first thing in the morning, but there are plenty of bleary-eyed enthusiasts (and not so enthusiasts) who put up with it. Why you may ask? Well hopefully this article will answer that question.

You're only as strong as your weakest member - this could not ring more true about Boot Camp where the emphasis is put on teamwork. It doesn't matter whether you are the fittest, fastest, slowest or weakest; everyone plays a vital role in the success of the team.

A BIT OF BACKGROUND

Boot camp originates from the military - the proper terminology is recruit basic training. It is a method used to filter out new recruits by pushing them to their limits physically, mentally and emotionally. A 6-13 week program of extreme intense military training aims to build fitness, camaraderie, leadership and commitment.

"If you have the courage to succeed, this program will help you develop into a mature, highly disciplined, and fully capable service member. During this time, Drill Instructors (DI) will teach you how to care for yourself and others, function as a member of a team and to achieve success together."

"The DI are responsible for ensuring recruits are fully prepared to meet the everyday challenges, from the dangers of the battlefield to the rigours of life at sea. You will be given the tools necessary to perform any given task with the efficiency, courage and confidence to succeed in the face of adversity."

Recruit Training also includes first aid, water survival skills, marksmanship, tactics and other related topics.

There is no 'I' or 'ego' in 'team'. This is evident in the camouflage gear recruits are required to don. The uniform signals equality and sameness - no-one is better than anyone else.

BOOT CAMP FOR FITNESS

Boot Camp for fitness takes the fundamentals from the military training and translates it into a workout program suitable for anyone who is willing.

Most boot camps are run outdoors, to mimic a military environment. The exercises can range from individual tasks to team activities and usually take place either at a park or on the beach.

On any given morning, you will see plenty of city workers sweating their way through a class. Boot Camp before work has become a very popular workout. A typical program is usually run 2-3 mornings a week for 4 weeks.

At the end of the Boot Camp program, participants feel not only a sense of self-accomplishment, but team-accomplishment.

Unus pro omnibus, omnes pro uno. One for all and all for one.

JW

References

• www.military.com

Fitness Programs 101 series: Pilates

Pilates has slowly increased in popularity over the years and now is very much part of mainstream fitness. In the past it was considered more of an alternative form of exercise mainly used for rehabilitative purposes, but is now largely available at most gymnasiums worldwide.

SO...WHAT IS PILATES?

Pilates is a conditioning exercise designed to improve spinal posture; increase strength - particularly of the core, flexibility and muscular endurance; and develop long, lean muscles. It encourages awareness of one's body starting with breathing, which in turn helps your body function at its optimum level.

A BIT OF BACKGROUND

Joseph Humbertus Pilates was born in Germany in 1880 to a prize-winning gymnast father of Greek heritage and a naturopath mother.

As a child Joseph suffered from numerous illnesses including: asthma, rickets, rheumatic fever. And as a result began his interest in health by studying anatomy and reinforcing his learnings by observing animals in the woods - “Take a horse, if a man wants to race him, he keeps him in top form. He makes the horse move. Why not keep humans in top form too?"

Joseph Pilates preforming a single leg row on an early version of a pilates reformer bed

In 1912, Joseph moved to England. When World War I broke out, he was imprisoned due to his German citizenship, along with other German nationals. While in prison camp, Joseph observed animals stretching and incorporated this into the foundation of his matwork. He taught his fellow prisoners exercises using reassembled camp beds, with the springs acting as a form of resistance.

The effectiveness of his methods were proven following the influenza outbreak in 1918. The pandemic killed somewhere between 50-100 million people worldwide with those in close cohabitation were hit the hardest. Unbelievably, those who followed Joseph Pilates' exercise routines all survived the outbreak.

Joseph originally named his exercise method "Contrology". It was his belief the mind controlled all muscular movements through centred concentration - "The Pilates Method teaches you to be in control of your body and not at its mercy."

TYPES OF PILATES

1. Matwork

The traditional method of pilates, performed on mats. Exercises are performed on your back, side or front. Sometimes equipment (eg. weights, resistance bands, rollers, exercise balls) is used.

Examples of mat exercises: pelvic curl, the hundred, bridge, rocker

2. Reformer beds

A spring-loaded machine with a moving carriage. The springs act as resistance - the more springs, the higher the resistance.

3. Pilates Cadillac

A large piece of equipment featuring leg springs, arm springs, hanging loops, a push-through bar and a trapeze. Over 80 exercises can be performed from gentle spring-assisted sit ups to advanced acrobatic movements.

4. Winsor Pilates

This method of Pilates was developed by Mari Winsor, a dancer and teacher from Hollywood, California. Combining matwork and cardiovascular movements, Winsor Pilates provides a low-intensity body sculpting workout which burns calories for weight loss.

5. Stott Pilates

A contemporary approach to traditional Pilates. Joseph Pilates initially developed machines that users had to adapt to. With Stott Pilates, the machines adapt to you.

For me personally, Pilates holds a very special place in my heart. Pilates was my long awaited solution to years of excruciating back pain. I had tried everything on the market - physios, chiros, GPs, medications, rest; but none provided me with permanent relief.

Pilates made me understand the cause of my pain and how I could rectify the situation to prevent it from happening in the future. And I am very happy to say it worked!

So do something good for your body and try Pilates today!

JW

References

• www.josephpilates.com
• www.livestrong.com