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Given the universal interest in weight loss and fat loss you would think this question has a simple answer.

Of a survey completed on 150 doctors, dieticians and personal trainers the widespread answer in over 50% of the respondents was that fat is converted to heat and energy as it is broken down. Others suggested that fat was excreted in faeces or taken up by the muscle.
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The benefits of physical activity have been extensively reported in preventing chronic diseases. Physical activity is also an important intervention in weight loss or weight maintenance. Popular weight loss TV shows highlight the importance of high intensity exercise as a main contributor to the weight loss achieved by the contestants. The truth is that exercise without some eating changes might only marginally promote long term weight loss….. but why?
Read More


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Our campus based intensives are offered as either Full Time (day time) or Part Time (evenings), please download your brochure for details on all course structures and course dates throughout the year, or see below for upcoming course dates:

Full Time
20 February, 3 April
Part Time
20 February, 19 June

Full Time
6 March
Part Time
24 April

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Your Exciting Future is waiting for you! 

Do you love being healthy and fit and encourage other people to do so too?

Are you passionate about helping others?

Do you want to make fitness your long term profession?

Are you looking for a career that will change not only those around you, but also yourself?

Join the Vision Personal Training family today! 

A Career Path Like No Other

At Vision, we pride ourselves in our extensive face to face and online training and development. Whether you want to become the best trainer you can be, mentor other trainers or even manage or won a studio, Vision caters for you. Even if you are not qualified, we can help you with that too. 

This includes:

  • Trainer Experience Program
  • 9 Week Mentor Program
  • Online ongoing trainer development
  • Weekly mentoring in your studio by your Manager/Franchise Owner
  • Sales Training
  • Studio Management Training

Checkout our careers page for more information or contact:

Nathan McCaffrey on 02 9542 8200

Vision Personal Training Caringbah


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60 Blogs available as an ebook! 

Just refer someone to our Certificate III or Certificate IV in Fitness courses. 

Dr Paul Batman has written 6o articles on a number of fitness and health topics, ranging from muscle fibre recruitment to sedentary behaviour and optimal methods of weight loss. These blogs are suitable for personal trainers to read and discuss and to hand out as information sheets to clients. If a student you refer* enrols in either a Cert III or Cert IV in Fitness and names you as their referral, we will send you an eBook of all 60 blogs. Additionally, if you remain subscribed to our newsletter, you will receive several blogs a month for your own use. Enjoy :)

*conditions apply


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....has launched! 
 

What is Creatine?

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). Creatine is a component of skeletal muscle and is named after the Greek word for meat, kreas.

Creatine (our online learning platform), developed by AC is where you will find all your learning materials including, comprehensive readings, lectures with audio, lecture handouts, practice quizzes, assessment items, video resources and more importantly, your student forum area in which you can ask questions that will be answered by real lecturers in exercise science and real industry experts.

Creatine is designed to supplement your campus based and workplace and practical experiences, making YOU a highly qualified fitness professional.


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Posted by Australian College on

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Everyone knows that it takes at least a little bit of effort to stay focused so we’ve come up with a few tips to help keep you focused.


1. Take Frequent Breaks
This is a good tactic to help train your brain to stay focused for longer. Start with 15 minutes of focusing on the work you are trying to do and take 5-10 minute breaks. You can use a timer for this. Once you’ve realised that you can focus for 15 minutes, increase that focus time and just keep testing yourself. You’d be surprised as to how long you are able to focus. Once you’ve got this down, you won’t need a timer anymore and your focusing skills will be super!


2. Exercise
Did you know that exercise helps keep your focus? A study has shown that “performing aerobic exercise 4 hours after learning improved associate memory but exercise performed immediately after l earning had no effect on memory retention. Exercise could have potential as a memory intervention”1Even so, exercise is an integral part of staying healthy and fit.


3. Organise
Organising is such an important part of staying focused. Organisation could include writing a list of what you are going to do or timing what you are going to do in a day. This can include organising your brain. Leave everything that you’re thinking or worrying about at the time and open your brain to everything that you want to focus on. Prioritise your tasks.

 
4. Get Rid of Distractions

Yes, this includes your phone, internet, tv and anything that distracts you from what you are or wanting to focus on. It also helps if you are in a comfortable working area.


5. Food!
Make sure you have enough water and food nearby in case you get a little hungry. Most of the time, having snacks within an arm’s reach can help you stay focused. Food can lift your mood while studying which creates a positive impact with memory retention. You will also enjoy it a lot more!

  

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1. Physical Exercise Performed Four Hours after Learning Improves Memory Retention and Increases Hippocampal Pattern Similarity during Retrieval

van Dongen, Eelco V. et al.

Current Biology , Volume 26 , Issue 13 , 1722 - 1727

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Posted by Australian College on
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The benefits of physical activity have been extensively reported in preventing chronic diseases. Physical activity is also an important intervention in weight loss or weight maintenance. Popular weight loss TV shows highlight the importance of high intensity exercise as a main contributor to the weight loss achieved by the contestants. The truth is that exercise without some eating changes might only marginally promote long term weight loss….. but why?

One reason given is the possibility of an accompanying increase in appetite as a compensatory response to the energy expenditure in those that only use exercise as their preferred weight loss prescription. In studies conducted on overweight/obese men it was found that there was a decrease in appetite after moderately to vigorous exercise of 30-90 minutes. In lower intensity activities appetite appeared to remain the same irrespective of whether the men participated in brisk walking, running or cycling.

With the recent discovery of gut peptides involved in appetite regulation a different picture is now emerging. The reasoning is that ghrelin and other gut peptides could possibly regulate food intake for as long as 24 hours post exercise and might not be controlled by body fat stores. Ghrelin is released by the cells in the stomach and generally peaks during fasting increasing appetite and drops after eating and is now thought to be part of appetite control.

What happens to Ghrelin after different types of physical activity if performed at the same energy expenditure?

It appears that ghrelin can increase after running but remains the same after walking in overweight subjects. This could be explained by the greater intensity and energy expenditure in running compared to walking causing an increase in post exercise appetite. When overweight walkers are given the opportunity to eat post walking bout they are more likely to eat less but eat food higher in fat and protein in their subsequent meals.

In overweight women there is a reported increased release of Ghrelin and a lower insulin response post exercise both of which can increase appetite. In overweight men Ghrelin levels is generally much lower indicating that there is apparently a gender difference in the way that exercise affects appetite.

This would indicate that post exercise increases in Ghrelin and reduced insulin secretion in overweight women poses a real threat in weight loss programs that use high intensity based exercise without some dietary regulation. Overweight men appear to respond more effectively to higher intensity exercise weight loss programs without any dietary change when compared to overweight women.

Overweight women can match their post exercise energy intake to at least their pre exercise energy level after intense exercise. However, men appear to not match their post exercise energy intake with their exercise energy expenditure. 

The implication for this anomaly between genders is that overweight women potentially have limited success in intense exercise induced weight loss generally resulting in no change in post exercise fat oxidation. One of the key reasons why overweight women increase their post exercise energy intake is the critical relationship between energy balance and reproductive function. Energy restriction or energy deficiency can lead to changes in Ovulatory cycles and menstruation cycles.

Another explanation for the gender differences in post exercise energy intake could be the generally lower fitness levels and higher body fat levels presented by overweight women. This information might go to some length to explain why some overweight women have difficulty in reducing body fat after intense exercise.

It is now apparent that overweight men and overweight women differ in their response to weight loss programs that only stress intense exercise without some form of dietary regulation.

We have been told conclusively that high intensity exercise will increase the energy deficit leading to a reduced energy intake and possibly weight loss. Ironically in overweight women, intense exercise can increase energy intake post exercise and is almost entirely compensated for during the remainder of the exercise bout day.

In lower intensity exercise where energy expenditure is lower there is reportedly no accompanying increase in energy intake back to pre-exercise levels in either gender.

Could it be that lower intensity physical activity over the course of a 24 hour day performed by overweight women can induce a greater energy deficit without a concomitant increase in energy intake?

If this is the case lower intensity physical activity could be more effective for overweight women while high intensity exercise could be more beneficial for overweight men in weight loss.

Overweight women need a combination of exercise and an energy deficit eating plan for long term weight loss success if high intensity exercise is prescribed.

Alternatively, increased lower intensity levels of “Activities of Daily Living” over a woman’s waking hours might even be more effective for long term weight loss.

Dr Paul Batman
Australian College
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Posted by Australian College on
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Given the universal interest in weight loss and fat loss you would think this question has a simple answer.

Of a survey completed on 150 doctors, dieticians and personal trainers the widespread answer in over 50% of the respondents was that fat is converted to heat and energy as it is broken down. Others suggested that fat was excreted in faeces or taken up by the muscle.

The misconception and ignorance of this subject is alarming considering those professionals at the forefront are still unsure of what really happens to fat during weight loss.

We know that when we eat additional carbohydrate, protein and fat it is converted into triglycerides and stored in the adipocyte or fat cell. So if we want to lose weight but at the same time maintain our lean body mass we have to create a situation where we can metabolise fat stored in the adipocyte.

As fat is being metabolised a hormone called lipase is released and is responsible for the further breakdown of fat. Lipase works by breaking down triglycerides in our adipocytes into smaller molecules, and ultimately gets released as energy in the form of ATP, water and carbon dioxide.

ATP is used to fuel our movements as well as our metabolism, but what happens to water and carbon dioxide?

In a study published in the British Medical Journal the researchers have modified existing calculations to identify where fat goes in weight loss.

They reported that the triglycerides (consists of carbon, hydrogen and oxygen) must be broken down to gain access to the carbon, which can eventually be breathed out…

Thats right…the mass is converted to carbon dioxide and breathed out through our lungs!! So that’s where the fat goes!

What this tells us is that the lungs are the primary excretory organs for weight loss.

Don’t get me wrong, this doesn’t mean that simply by breathing harder or deeper will help you lose more weight. The fat must be broken down to carbon through physical activity or metabolism before it can be exhaled through the lungs.

If we want to lose 10kg of fat we would change our macronutrient contribution of our food plan and participate in more physical activity.

As a consequence of this weight loss prescription we would need to inhale 29kg of oxygen and burn approximately 94,000 Kcals, while producing 28kgs of carbon dioxide and 11kgs of water.

Its been calculated that 84% of the fat used is exhaled as carbon dioxide and 16% is excreted as fluid either in the form of sweat or urine.

Dr Ruben Meerman and Professor Andrew J Brown reported a great case study as to how carbon dioxide is formed and extracted from our body during fat metabolism.

“At rest, an average 70 kg person consuming a mixed diet of carbohydrates, protein and fat exhales about 200 ml of CO2 in 12 breaths per minute. Each of those breaths excretes 33 mg of CO2, of which 8.9 mg is carbon.

 When at rest and performing light activities that doubles the resting metabolic rate (2 METS), each for 8 hours, this person exhales 0.74 kg of CO2 so that 203 g of carbon is lost from the body.

Replacing one hour of rest with physical activity that raises the metabolic rate to seven times (7 METS) that of resting (e.g. jogging), removes an additional 39g of carbon from the body, raising the total by about 20% to 240g.”

The calculations from the researchers suggest that weight loss is all about unlocking the carbon from the fat molecule so that it can be exhaled through the lungs.

An interesting and new view to fat loss…

Dr Paul Batman
Australian College

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Posted by Australian College on
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One of the most dramatic changes to our lifestyle over the past 100 years has been the decline in standing and walking. At the beginning of the 20th century 90% of the world’s population was involved in some sort of rural activity. In the 21st century this number has declined significantly as more of us move to the city and live a more urban existence.

Research continually reinforces the notion that we sit for longer periods and are sedentary than at anytime in our history. Obese people have been reported to sit for an additional 2.5 hours in comparison to their leaner cousins. Consequently an increase in standing and walking could be regarded as pivotal in our weight loss journey.

The one factor of non-exercise activity thermogenesis that is most modifiable is standing and walking. Apparently most of our free living-walking day consists of multiple short duration low velocity walking bouts. It has been reported that a decrease in 6 kilometres of walking per day is associated with a significant increase in bodyweight.

To compound this problem, the more overweight be become, the less walking and standing we do. It has been speculated that when we gain weight there is a decreased sensitivity to central neurotransmitters that are responsible for walking and so we walk less. Eliminating just “walking to walk” and using the car have eliminated approximately 100 Kcalories per day of energy expenditure out of our current lifestyle.

To attenuate our decrease in walking distance of 6 kilometres per day we need to examine our free living time and attempt to integrate more standing and walking into our day. 

Ways to make your home more active:
  • Get up off the couch and walk to a predetermined place in the house during commercial breaks
  • Stand while reading books, morning newspaper, e news on tablets etc
  • Always answer the phone, text messages, social media etc while standing
  • Walk while carrying small children
  • Childcare standing - dressing, bathing, grooming, feeding, occasional lifting of child-light effort
  • Take the dog for a walk
  • Use a standing desk at home or in the office
  • Stand while pumping petrol, change light bulb, etc.
  • Wash the windows, clean the garage
  • Make more trips to put out the garbage, fill the car etc.Walking loading /unloading a car
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Ways to make your housekeeping more active:
  • Iron while standing
  • Stand while doing the laundry, fold or hang clothes, put clothes in washer or dryer, packing a suitcase
  • Put away clothes and laundry
  • Make the bed
  • Do more household chores, such as folding the clothes, ironing, was the dishes while standing watching television
  • Perform multiple household tasks all at once
  • Clean sink, toilet and showers
  • Take out rubbish
  • Vacuum or mop the floors
  • Dust the house
  • Tidy up the house by re-arranging the furniture.
  • Hang out the clothes rather than use the clothes dryer

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Ways to make your food preparation more active:
  • Wash dishes - standing or in general (not broken into stand/walk components
  • Clear dishes from table one piece at a time
  • Cook or food preparation while standing (not broken into stand/walk components), use manual appliances
  • Serve food, set table while walking or standing
  • Put away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages
  • Go food shopping with or without a grocery cart, standing or walking non-food shopping,
  • Walk while shopping (non-grocery shopping)
  • Put away household items one a time
  • Shop by visiting the store, no internet or takeaway delivery
  • Eat the evening meal standing up
  • Wash and dry the dishes and put them away one a time
  • Keep the kitchen clean, wipe down benches, cupboards etc
  • Walk down every aisle at the shopping centre
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Ways to make your gardening more active:
  • Weed the gardens
  • Keep the yard and garden clean by picking up leaves, branches etc
  • Stand to water the garden, plants and bushes
  • Walk while applying fertilizer or seeding a lawn
  • Pick fruit off trees/vegetables
  • Rake the lawn
  • Sack the grass, leaves
  • Trim shrubs or trees, power cutter, using leaf blower, edger
  • Mow the lawn using a power mower
  • Plant seedlings, shrubs, trees
  • Chop wood
  • Clear land, haul branches, wheelbarrow chores
  • Dig, spading, filling garden, composting gardening with heavy power tools, and tilling a garden, chain saw
  • Mow lawn with a hand mower
Ways to make your work more active:
  • Stand and take breaks from your computer or desk every 30 minutes
  • Take breaks in sitting time from long meetings
  • Stand and greet visitors to your office or workstation
  • Stand up while taking phone calls
  • Walk to colleague’s desk rather than emailing them
  • Drink more water by standing and walking to the water cooler or toilet
  • Move your bin away from your desk so that you have stand up and move toward it
  • Call stand up or walking meetings
  • Eat your lunch away from your desk
  • Take a short walk during your lunchtime
  • Position the printer away from the computer to ensure you stand and retrieve
  • Use software that prompts you to stand up and/or take a break from your computer
  • Install height adjustable ‘hot-desks’ that employees can share
  • Use headsets or the speakerphone during teleconference so that you can walk and talk
  • Stand at the back of the room during presentations
  • Devote some part of your lunch hours to walking or standing. Do your banking, shopping etc during this time
  • If required to park at the workplace before taking the steps to the office walk for 15 minutes around the area before going into the office building
  • Eat lunch while walking easy for 30 minutes easy and then spend the remainder of lunchtime eating lunch standing up.
  • If at airport for work walk up and down the terminal
  • Stand and squat at least 32 times per day. Every 15 minutes stand for a minute for 8 hours work shift.]
  • Walk the long way back to your desk or workstation
  • Isolate your workstation so that you have to walk and move for every service
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Ways to make your transport more active:
  • Leave your car at home and take public transport
  • Drive a manual car rather than an automatic
  • Stand up in the train or the bus
  • Get off a station before your destination and walk the remainder
  • Park your car away from your destination and walk the rest of the way
  • Plan regular breaks on a car journey
  • When travelling on planes or as a passenger in a car use the exercise routine recommended by the airline to keep muscles working and blood flowing
  • Walk or ride a bike to walk
  • Develop an active travel plan sourcing travelling options to and from work
  • Map walking routes near work that can be used during the lunchtime, beginning or after work.
  • When travelling on planes use the exercise routine recommended by the airline to keep muscles working and blood flowing
  • Drive a motor scooter or motorcycle
  • Walk while pushing or pulling stroller with child or walking with children
  • Walk from the house to car or bus, from car or bus to go places, from car or bus to and from the worksite
  • Walk to shops, neighbour’s house or family’s house
At School:

Walk to and from school, less sitting, walk to and from the school bus

Ways to make your leisure time more active:
  • Select activities that require a minimum of standing up and preferably with some walking or additional movement
  • Watch sporting activities, concerts etc while standing up for as long as possible
  • Stand while playing a musical instrument or any other hobby or interest
Take a “Whole day approach to movement” and try to move as much as possible during the day, every little bits helps.

Possible suggestions might be:

Music playing, fishing and hunting fishing, general water activities canoeing, rowing sailing, boat and board sailing, windsurfing, ice sailing, general water activities surfing, body or board standing - arts and crafts, moderate effort, kayaking snorkelling, white-water rafting, kayaking, or canoeing skiing, downhill, light effort skiing, water  cross country skiing, sledding, tobogganing, bobsledding  snow shoeing, hiking, bush walks.
Plan active outings, cycling, bush walking etc.

Lots of options, so start moving :-)


Dr Paul Batman
Australian College
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