Quick Facts About Recycling!

Connect Fitness is a environmentally friendly gym. Some of our initiatives include; power saving gym equipment that switches off when not in use, timed air conditioners to turn off when gym is closed, use of natural day light inside gym, environmentally friendly cleaning products, and recycling of plastic drink bottles.
To show our commitment to 'keeping it green' this week we are dedicating our blog to some interesting recycling facts!


Plastic:

PET plastic (number 1) is recycled to make a product called ‘eco-fleece’ that is used to stuff pillows, doonas, ski-suits and sleeping bags. It can also be woven for use in synthetic carpet.

Approximately 88% of the energy is saved by producing plastic from plastic as opposed to plastic from the raw materials of oil and gas.

Plastic containers are recycled into plastic lumber for picnic tables and park benches, carpet fibre, clothing, automotive parts, paint brushes, and more plastic bottles.

It takes 125 recycled plastic milk bottles to manufacture a 140 litre wheelie bin from recycled plastic.

Tragically plastic garbage thrown into the ocean kills as many as 1,000,000 sea creatures every year.

Paper:
By recycling one tonne of paper you save 13 trees, 2.5 barrels of oil, 4100kWh of electricity, 4 cubic metres of landfill and 31,870 litres of water.

The average household throws away almost 13,000 pieces of paper each year. Most is packaging and junk mail.

If everyone in Australia recycled their newspaper every day, we could save almost 2 Million trees per year.

Glass:

The energy saved from recycling one glass bottle is enough to light a 100 watt bulb for 4 hours.
Recycling 1 tonne of glass saves 1.1 tonnes of raw materials (sand, limestone, soda ash), and energy use is cut by 30%. Crushed glass (or cullet) melts at a lower temperature than the raw materials which saves energy.

Glass is 100% recyclable. Over 30% of the raw material used in glass production now comes from recycled glass.

Glass can be recycled again and again indefinitely: hundreds of times, thousands of times, even millions of times!

For more information see source: Visy

Working with an exercise program

When starting an exercise program consider the following:

Health benefits!


A customised exercise program is a great way to stay fit and it provides a wide range of physical and mental benefits, including:

• Improved condition of the heart and lungs
  Increased muscular strength, endurance and motor fitness
  Increased aerobic fitness
  Improved muscle tone and strength
  Weight management
  Better coordination, agility and flexibility
  Improved balance and spatial awareness
  Increased physical confidence
  Reduced risk of chronic disease
  Improved sleep
  Improved general and psychological wellbeing
  Greater self-confidence and self-esteem.
  

Before you get started, it will help if you have your fitness level assessed. You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness levels can give you benchmarks (points of comparison) against which to measure your progress. Be sure to have checked:

• Your waist circumference at the level of your navel
  Your body mass index (BMI). This is calculated by dividing your weight in kilograms by the square of your height in metres.
  Body Fat Percentage
  Hydration Levels
  Lean Muscle Mass Calculation
  Metabolic Age

Be involved in the design of your fitness program, some key points to keep in mind are:

• Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
  Think about your likes and dislikes. Choose activities you’ll enjoy.
  Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
  Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
  Think variety. Varying your activities (cross-training) can keep exercise boredom at bay.
  Allow time for recovery.
  Put it on paper. A written plan may encourage you to stay on track.

Monitor your progress. Have yourself assessed at six to eight week intervals after you start your program. You may need to increase the amount of time you exercise in order to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

Things to remember

• A customised exercise program is a great way to stay fit and it will bring a wide range of physical and mental benefits.
  Start slowly and build up gradually and monitor your progress.
  If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a group class may help.
  See your doctor for a check-up and have your fitness level assessed by a qualified professional.
  

For more information visit Connect Fitness.

The benefits of Group Exercise

The benefits of attending a group class include:

Proper instruction
Correct technique is important in any workout for the prevention of injury and to maximise results. Class instruction is great for those who may be intimidated to use particular equipment, by learning about proper technique in a group environment.


Motivation
Exercising side by side with others brings out the ego in all of us. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals.

Socialisation
Interaction with other class members who share common interests is a great way to meet new people and make new friends.

Consistency in routine
Scheduled classes are particularly good for those who like to work to a routine. They enable people with limited time to fit in a full body workout in a set timeframe.

Which Class??
Gyms offer a variety of classes, all offering different benefits and demand varying skills and effort on the part of participants. All classes can be adapted to an individual level. You can engage in group exercise according to personal preferences there are many different classes to choose from some include:

Les Mills choreographed classes
By far the most popular form of group exercise offered in gyms worldwide. These pre-choreographed classes follow strict guidelines and can only be taught by Les Mills accredited instructors. Les Mills classes can be identified by their trademark “body” prefix. They offer a range of classes to suit every workout including:
“Body Pump” – Weight workout
“Body Attack” – Cardio workout
“Body Combat” – Aerobic workout incorporation non contact martial arts
“Body Jam” – Dance workout
“Body Balance” - Incorporates a mix of Yoga, Tai Chi & Pilates

Cycle/Spin classes
Conducted indoors you need not have any bike riding experience as all bikes are stationary and supported by stands. These intense classes get you to rise up from your seats, peddle against a high level of resistance and pump your legs at a rapid pace in various combinations. The ultimate challenge, as you ride to the rhythm of the music.

Yoga
In this face paced world time out to relax your body and calm your mind is essential. In yoga postures flow one after the next with soothing sounds tracks, and end in a deep relaxation session. Yoga postures ultimately require and build strength, as you hold a position it demands your body to find balance engaging muscles in ways that rarely occur in everyday living. This is a great workout for your health and wellbeing.

Pilates
Pilates focuses on body awareness, and symmetry in motion. It uses controlled movements working on the pelvic floor and core muscles particularly the lower back, oblique, abdominal and hip muscles.

Freestyle Boxing
Freestyle Boxing as opposed to “body combat” permits body contact using boxing gloves and protective pads. Classes allow for a full body workout with aerobic and muscle building aspects.

Group exercise classes vary by as much as the different fitness instructors who teach them. So try them all and mix them up. Variety really does create the best balance.

For information on a class near you go to Connect Fitness, and check out ourlatest timetables!

Exercise for Stress Relief

Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.

Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.

When we physically exert ourselves, the body releases chemical substances (endorphins). These natural substances produced by our own bodies are free of side effects, except for making us feel good.

When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.

Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.

Exercises to Suit Everyone
From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities.
Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class. Interacting with other people during exercise can provide additional stress relief.

Strengthening Exercises
Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.

Stretching
Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.

Other Exercises
Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness.

Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.

Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.

* Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.

101 Reasons to Exercise!!

Research overwhelmingly supports that regular exercise lowers the risk for many diseases and improves psychological well-being.
Unfortunately, fewer than 40 percent of Australians exercise enough to experience significant health benefits. 101 reasons exist for you to exercise regularly. Exercise can….

1. Help you to effectively manage stress.
2. Help you to lose weight.
3. Improve the functioning of your immune system.
4. Reduce medical and healthcare expenses.
5. Reduce your risk of developing heart disease.
6. Increase your level of muscle strength.
7. Improve athletic performance.
8. Help relieve the pain of tension headaches.
9. Allows you to consume greater quantities of food and still maintain caloric balance.
10. Help you sleep easier and better.
11. Enhances sexual desire, performance, and satisfaction.
12. Reduce the risk of developing hypertension (high blood pressure).
13. Increase density of bones.
14. Improve your physical appearance.
15. Increase circulating levels of HDL (good) cholesterol.
16. Assist in efforts to stop smoking.
17. Help you to relax.
18. Help improve short term memory in older individuals.
19. Help to maintain weight loss.
20. Help relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.)
21. Reduce your anxiety level.
22. Help control blood pressure in people with hypertension.
23. Protect against “creeping obesity” (the slow, but steady weight gain that occurs as you age).
24. Reduce vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Improve the likelihood of survival from a myocardial infarction (heart attack).
26. Help to overcome jet lag.
27. Slow the rate of joint degeneration in people with osteoarthritis.
28. Lower your resting heart rate.
29. Help to boost creativity.
30. Reduce circulating levels of triglycerides.
31. Help the body resist upper respiratory infections.
32. Increase your anaerobic threshold, allowing you to exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Help to preserve lean body tissue.
34. Improve ability to recover from physical exertion.
35. Help speed recovery from chemotherapy treatments.
36. Increase ability to supply blood to the skin for cooling.
37. Increase the thickness of the cartilage in your joints.
38. Give you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increase your level of muscle endurance.
40. Help prevent intestinal ulcers.
41. Increase the density and strength of ligaments and tendons.
42. Improve posture.
43. Increase your maximal oxygen uptake.
44. Help you maintain your resting metabolic rate.
45. Reduce the risk of developing colon cancer.
46. Increase your tissues’ responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are type 2 diabetic.
47. Help to relieve constipation.
48. Expand blood plasma volume.
49. Reduce the risk of developing prostate cancer.
50. Help to combat substance abuse.
51. Help to alleviate depression.
52. Increase your ability to adapt to cold environments.
53. Help maintain proper muscle balance.
54. Reduce the rate and severity of medical complications associated with hypertension.
55. Help to alleviate certain menstrual symptoms.
56. Lower your heart rate response to sub maximal physical exertion.
57. Help to alleviate low-back pain.
58. Help to reduce the amount of insulin required to control blood sugar levels in type 1 diabetics.
59. Improve mental alertness.
60. Improve muscle strength and muscle endurance – particularly important for asthmatics.
61. Reduce your risk of having a stroke.
62. Help you burn excess calories.
63. Increase your cardiac reserve.
64. Improve coronary (heart) circulation.
65. Offset some of the negative side effects of certain antihypertensive drugs.
66. Increase your stroke volume (the amount of blood the heart pumps with each beat).
67. Improve your self esteem.
68. Reduce your susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood).
69. Reduce your risk of developing type 2 (non-insulin-dependent) diabetes.
70. Reduce the risk of developing breast cancer.
71. Improve mental cognition (a short-term effect only)
72. Maintain or improves joint flexibility.
73. Improve your glucose tolerance.
74. Reduce workdays missed due to illness.
75. Reduce the viscosity of your blood.
76. Enhance your muscles’ abilities to extract oxygen from your blood.
77. Increase your productivity at work.
78. Reduce your likelihood of developing low-back problems.
79. Improve your balance and coordination.
80. Improve your body’s ability to use fat for energy during physical activity.
81. Provide protection against injury.
82. Decrease the need for antihypertensive medication, if you are hypertensive.
83. Improve your decision making abilities.
84. Help reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease, osteoporosis, and obesity.
85. Help to relieve and prevent “migraine headache attacks”.
86. Reduce the risk of endometriosis (a common cause of infertility).
87. Help to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
88. Help decrease your appetite (a short-term effect only).
89. Improve pain tolerance and mood if you suffer from osteoarthritis.
90. Help prevent and relieve the stresses that cause carpal tunnel syndrome.
91. Make your heart a more efficient pump.
92. Help to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
93. May be protective against the development of Alzheimer’s disease.
94. Improve your mood.
95. Help to increase your overall health awareness.
96. Reduce the risk of gastrointestinal bleeding.
97. Help you maintain an independent lifestyle.
98. Reduce the level of abdominal fat.
99. Increase the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
100. Improve heart tolerance.
101. Improve your overall quality of life.

What medication can do all this without side effects? On average, each inactive Australian spends more per year on healthcare expenses than active individuals. The evidence is conclusive: Invest in exercise. It offers countless health benefits at virtually no cost. Over time, as your investment accrues, you’ll have more money in your pocket, and you’ll be more physically and emotionally able to enjoy spending it.

Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.