Fitness
Brett is the only bloke in his aqua aerobics class and says more men should give it a go
At 6 feet 2 inches tall, retired sheriff court officer Brett Rogers isn’t the sort to get intimidated easily.
Not even, it would seem, when he’s thrown into a situation which, for many, would be out of one’s comfort zone.
The 70-year-old is the only bloke in his aqua aerobics class, and he’s proud to admit he never felt fazed by that.
In fact, Mr Rogers was so impressed by how quickly the water-based exercise was able to relieve his arthritic pain, he started converting others.
After persuading his wife Susan to join him, the happy couple now attend aqua classes three days a week and say it’s the best way to keep fit during retirement.
“I get significant relief from it because I can exercise without pain,” Mr Rogers said.
“I make sure it is the worst-kept secret,” he joked.
Mr and Mrs Rogers are among 200,000 Australians who partake in weekly aqua aerobics and hydrotherapy classes.
Data released by the Australian Sports Commission shows water-based activities were the most popular forms of exercise in 2023 for those aged over 50.
Regional boom
Sarah James, an aqua aerobics instructor at the Alan Coulter Recreation Centre in Renmark, South Australia, said she had seen a significant spike in participants attending since she first began teaching.
“When I first started, we barely had anyone coming in, but now we have 20 sometimes even 30 people in the pool at any given time,” she said.
The Alan Coulter Recreation Centre offers aqua aerobics classes four days a week, and class attendance is always near maximum capacity.
Ms James said Riverland locals passed on feedback that they would love more classs.
“The demand is definitely there,” she said.
“It would be nice to open up a lot more classes as we would see so many more people coming through the doors.”
Metro areas also take the plunge
It’s not just Riverland locals diving into aqua aerobics.
According to Royal Life Saving Australia, 78 per cent of aquatic facilities and swim schools across Australia offer water aerobics classes.
The SA Aquatic and Leisure Centre’s health and wellness director Melissa Janisch said pre-COVID-19 they were looking at 7,000 to 8,000 people attending group fitness classes every month.
Now they have 14,000 people attending a month.
“In summer our classes are at 98 per cent attendance and in winter they are at 85 per cent,” Ms Janisch said.
“If we could, we would put more on!”
Adelaide aqua aerobics class instructor Dawn Ross has also seen a noticeable class attendance increase, with a change in gender and age participation.
“It’s starting to extend to younger people, normally we associate aqua aerobics with 50- to 85-year-olds, but now I have people who are 30 coming along,” Ms Ross said.
“More men are also starting to come.
“So it’s good that it is starting to be recognised by more diverse age demographics and genders.”
Good for physical and mental health
Director of Priority Physiotherapy Clinic in Berri Caitlin Prior said water-based therapy benefited all ages, not just the golden oldies.
“When you hop into a pool that’s heated, you become buoyant and so it reduces that stress load and makes exercise easier,” she said.
“The water creates resistance, so rather than a band or a load, you get cardiovascular fitness and gain strength in the water.”
Ms Prior said for older people, aqua therapy not only improved their physical and mental wellbeing but could keep them living independently for longer.
“It’s not just looking at cardiovascular fitness, or strength or balance, it’s looking at mental health and wellbeing and having a purpose and catching up with people,” she said.
“We want to keep people active. The more we keep people active, the longer we can keep people at home.”
Barmera locals Brett and Sue Rogers will continue to make a splash in the Riverland and encourage others to do so.
“It’s certainly a great add [to my day], and it certainly helps my wellbeing,” Mr Rogers said.
Get our local newsletter, delivered free each Tuesday
Fitness
“Give This One a Shot”: Jay Cutler Names a Versatile Exercise to Grow Your Triceps
Bodybuilding legend with four Mr. Olympia titles, Jay Cutler, continues to impart his wisdom on effective workout techniques. Recently, Cutler highlighted a powerful exercise aimed at boosting triceps development: the skull crusher, also known as the French press.
In an Instagram video post, Cutler encouraged his followers to integrate this exercise into their arm workouts, emphasizing its potential to enhance triceps size and strength. “If you’re hitting arms today, make sure to give this one a shot to really help get those triceps growing!” he said.
In his instructional video, Cutler highlighted that the skull crusher can be done with variations using different equipment such as straight bars, cambered bars, dumbbells, and cables. He explained how the focus was on extending the triceps, describing it as essential to incorporate stretching movements into triceps training routines.
ADVERTISEMENT
Article continues below this ad
“I can do this with either a straight bar, cambered bar, dumbbells, or cables,” Cutler said, explaining how there were different ways one could engage in the skull crusher. During his demonstration, Cutler remarked, “This is my first set, and I’m gonna use a cambered bar.”
Cutler used 80 pounds during his first set, highlighting the challenge and dedication required to achieve optimal results in triceps development. Cutler’s advice is not only for gym-goers but also for beginners looking to refine their arm workouts. His emphasis on proper technique and equipment variety is a valuable guide for anyone striving to enhance their fitness journey.
As he discussed the versatility of the skull crusher, the 50-year-old also talked about the Smith machine.
ADVERTISEMENT
Article continues below this ad
Jay Cutler sheds light on the Smith machine’s benefits
Earlier, Cutler praised the Smith machine as a valuable addition to one’s workout routine. “Don’t be afraid to work some Smith machine exercises into your routines to switch things up a little bit!” he wrote, highlighting the Smith machine’s versatility compared to free weights or other equipment where movement is more unrestricted.
According to Cutler, the Smith machine offers a controlled path for exercises, like squats, bench presses, shoulder presses, and upright rows, providing precision and safety. This guided motion is beneficial for beginners and those recovering from injuries, minimizing the risk of improper form.
ADVERTISEMENT
Article continues below this ad
Additionally, each Smith machine may vary slightly in design, offering options like horizontal or inclined movement. This diversity allows for customized workouts that cater to individual goals. Cutler also prefers using dumbbells over heavy bench presses but recommends the Smith Machine Press for targeted muscle work on chest days. It focuses on shoulders, triceps, and chest muscles, with adjustable angles for better pec activation and reduced stability demands compared to a free bar, as per the Comeback Kid.
So, the next time you hit the gym, try incorporating skull crushers for the triceps. On top of that, you could also use the Smith machine for additional gains and target multiple muscles in one exercise.
Fitness
How to exercise when you suffer from hay fever
It’s nature’s cruel joke: from May to July, just when we’re eager to exercise outside, grass pollen counts peak, making exercise sneezy, wheezy work for the one in four adults who experience hay fever.
It might be tempting to lock yourself in a gym or medicate yourself up to the eyeballs, but there are other options. In fact, taking meds might interfere with your workout: a 2021 study found that antihistamines slashed the exercise-induced increase in blood flow to muscles by 35 per cent, which impacted performance and recovery.
No wonder a study by Allergy UK found that 49 per cent of people with hay fever spend less time outside because of their symptoms — causing about a third of them to gain weight.
And
Fitness
“Superior for Hypertrophy”: Exercise Scientist Explains How to Go Beyond Failure During Training
The pursuit of hypertrophy often involves pushing boundaries. Dr. Mike Israetel, a renowned exercise scientist, recently shared his insights on legendary bodybuilder Dorian Yates’ beyond-failure training approach. Dr. Israetel’s analysis is part of his series on the Renaissance Periodization YouTube channel, where he critiques the famous workout routines of celebrities and bodybuilders.
When discussing failure in training, it’s essential to differentiate between two types: absolute failure and technical failure. Absolute failure occurs when you cannot complete another repetition, no matter how hard you try. On the other hand, technical failure is when you can’t perform another rep with proper form. While sacrificing form can allow for a few more reps, it’s not always advisable. And the six-time Mr. Olympia Dorian Yates strongly advocated embracing absolute failure in training.
In a video titled “Exercise Scientist Critiques Dorian Yates’ HIGH-INTENSITY Training,” Dr. Israetel explained the nuances of Yates’ method. Those who employ volume training or a blend of intensity and volume typically cease at the technical failure to facilitate more sets. In contrast, the bodybuilding legends, Yates and Mike Mentzer favored absolute failure, aiming to exhaust their muscles within one or two sets thoroughly.
ADVERTISEMENT
Article continues below this ad
Dr. Israetel highlighted an advanced technique to go beyond failure, which Dorian Yates could have benefitted from. He suggested integrating lengthened partials: “Instead of having someone help you lock that full range out when you can no longer lock it out, go as much as you can. When you can barely move at all, then the set is over. Super failure integrated with lengthened partials… those to be superior for hypertrophy.”
ADVERTISEMENT
Article continues below this ad
Dr. Israetel emphasized that these methods are particularly beneficial for those who struggle to train intensely and feel the muscles working. “If you’re small and have trouble really training super hard, you’ve got to go to town on this kind of thing. It’s big,” advised the fitness expert. Moreover, Dr. Mike didn’t just critique; he also offered practical advice. He recommended an alternative to the incline curl that Dorian Yates would often do for his biceps.
Dr. Mike Israetel’s practical tip for gym-goers
While showcasing Yate’s incline curl, Dr. Mike recommended a simple exercise for you to do at home: Take an incline bench and adjust it to make it flat. Lie down on the flat bench and perform curls with dumbbells. Lower the dumbbells until they touch the ground, then lift them back up. “You get even more tension applied at the stretch, which will grow your biceps maybe even a little bit better than the incline curl,” he shared while demonstrating.
ADVERTISEMENT
Article continues below this ad
Furthermore, Dr. Israetel acknowledged Dorian Yates’ legendary status in bodybuilding. After examining Yates’ methods and his unique one-arm-at-a-time approach after failure, he was surprised and kind of liked his approach. According to his routine rating procedure, he gave the English bodybuilder “a legend out of 10.”
Dr. Israetel’s insights offer valuable perspectives for those seeking to push their limits in hypertrophy training. By understanding, the difference between absolute and technical failure and incorporating advanced techniques like lengthened partials, aspiring bodybuilders can optimize their muscle growth. Let us know what you think about his opinion.
-
News1 week ago
Israel used a U.S.-made bomb in a deadly U.N. school strike in Gaza
-
World1 week ago
Russia-Ukraine war: List of key events, day 833
-
Politics1 week ago
George Clooney called White House to complain about Biden’s criticism of ICC and defend wife’s work: report
-
Politics1 week ago
Newson, Dem leaders try to negotiate Prop 47 reform off California ballots, as GOP wants to let voters decide
-
World1 week ago
‘Bloody policies’: Bodies of 11 refugees and migrants recovered off Libya
-
Politics1 week ago
Embattled Biden border order loaded with loopholes 'to drive a truck through': critics
-
World1 week ago
Dozens killed near Sudan’s capital as UN warns of soaring displacement
-
Politics1 week ago
Gun group vows to 'defend' Trump's concealed carry license after conviction