Editors Note: This post is written by our elite performance specialist Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. He is currently completing a Post Grad Diploma in Applied Science (Elite Sports Training) and will go on to do a Masters in Recovery.

The well known “30 minutes a day” exercise guidelines were released back in 1995. These guidelines have recently been updated and new guidelines for physical activity  were released by the ACSM.

The ACSM is the American College of Sports Medicine. It is the peak body for sports medicine in the world and is the  largest sports medicine and exercise science organization in the world with more than 20,000 members.

The new guidelines for health adults under 65 years are:

• The basic recommendations are:
• Do 30 mins 5 days a week of  MODERATE intensity cardio or
• Do 20 minutes a day of VIGOROUS intensity cardio, and
• Complete STRENGTH training twice per week

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Tagged As: Exercise guidelines, fitness, Health, Strength training

If someone asked you ‘what exactly is cholesterol?’ could you confidently answer them? More than 1 in 3 Australians and Americans suffer from high cholesterol but many of us don’t really know what is it and how it works. This post will explain in layman’s terms what cholesterol is and how it directly affects your health.

What is cholesterol?

Think of cholesterol as the repair kit for our arteries. The inner lining of our arties needs to be super smooth so that blood can easily flow through it, but sometimes we get little nicks from wear and tear such as nicotine, high blood pressure, stress or too much fat in the diet. Think of it like a few tiles coming off the bottom of a swimming pool. Cholesterol acts as the grout to fill these holes and prevent further damage. The problem is one type of cholesterol fixes these nicks beautifully whilst the other does such a patchy job that it makes the arteries even more rough and congested.

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Tagged As: cholesterol, diet, Health, heart attack, nutrition, Weight loss

This is part 2 of a 4 part series on the benefits of improving your core stability, and how you can improve yours.

Ok, so you’ve mastered Part 1, diaphragmatic breathing and you’re ready to progress to the next stage. This stage is all about maintaining spinal neutral while we move. To see how good you are at using your core muscles, try this test. You will need a piece of string tied around your waist. Tie this string along the line of your belly button. Have the tension so when you are relaxed, it gently digs into your belly, but when you draw your belly button in, it becomes loose. If you forced your tummy out, it would get really tight.

Lay on your back with your knees bent and your feet flat on the floor. There should be just enough arch so you can slide your hand under your lower back, but no more. This is spinal neutral. You should feel relaxed here.

Draw your belly button into your spine and gently apply pressure onto your hand. The string around your waist should remain loose. If it gets tight, you have recruited your six pack muscles, rectus abdominus. This is a no-no. Stop, relax and try again. The muscles you are wanting to recruit are located like a corset around your abdomen, the transverse abdominals (tva). You may be able to feel a ridge and inch either side of your belly button.

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Tagged As: Adipose tissue, core strength, fitness, Health, Human abdomen, Navel, Physical exercise, Rectus abdominis muscle, Weight loss