Home' Navy News : February 16th 2012 Contents The A/Deputy Secretary Intelligence &
Security, Mr Ian McKenzie, has announced
the 12 finalists for the 1st Annual Defence
Excellence in Security Awards.
Outstanding performance by a security specialist
DepSec I&S award for outstanding leadership in security
Outstanding contribution to security by a team
Outstanding contribution to security by an individual
Defence Excellence in Security Awards
TO ALL FINALISTS
February 16, 2012
Join the resistance
RESISTANCE training, com-
monly known as weight
training or strength training,
should form the cornerstone
of any solid exercise program, espe-
cially for members over 25.
It is a well-established fact that
resistance training is a highly effective
method for enhancing an individual's
When conducted in a well-structured
format, some benefits include, but are
not limited to:
Increased fat-free mass.
Increased bone density.
Increased function through all of the
body's movement patterns.
Decreased levels of body fat.
Improved physical performance in
daily life and sporting activities.
These benefits are important
because, as we age, these attributes
begin a steady downhill spiral, until we
reach a point where we are confined to
the Zimmer frame and/or nursing home.
Testosterone and growth hormone
also begin to decline as we age. These
two hormones are important for both
sexes, particularly in regards to tis-
sue and cell growth and regeneration.
Their levels correlate highly with bone
strength, libido and the development
of lean muscle tissue. Research has
provided an inextricable link between
resistance training and its adaptations,
and an increase in these hormone lev-
els, particularly if you are already over-
There is a common misconception
that resistance training can turn women
into bulky, hulk-like creatures. This is
simply not true. Compared to their male
counterparts, females have significantly
lower levels of testosterone, and com-
paratively higher levels of oestrogen,
meaning that resistance training can
facilitate the accumulation of lean mus-
cle tissue, which in turn can result in a
decrease in fat mass.
The last point, particularly hot on
the list of topics your GP would like
to talk with you about, is osteoporo-
sis. Osteoporosis in Australia is now
affecting both men and women signifi-
cantly due to our increasingly sedentary
lifestyles. There is significant evidence
showing that resistance training is
effective in increasing osteoblast activ-
ity (bone forming cells) and preventing
the onset of early osteoporosis.
PTI Cpl Julian Suitor explores the myths
associated with weight training and explains why
resistance training is the most readily available
and easily accessible fountain of youth.
STRONG START: A PTI demonstrates the deadlift. Benefits of resistance training include increased
strength and bone density, as well as decreased levels of body fat.
Photo by LAC Bill Solomou
forms and is acce
to everyone from
the elite athlete.
ance or using on
own body weight
This can range fr
body weight circu
three times a
week, through to
In its infancy,
your own resistan
training can begi
conducted in a structured circuit format.
For many, entry into this mode of train-
ing is as easy as turning up to unit PT.
Resistance training can remain
social at PT or move to an individual,
structured training program completed
in own time with a training partner.
There are countless exercises for
every level of fitness, so seek the right
advice from a PTI.
aining takes on many
essible and beneficial
the couch potato to
xercises are actions
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