What better way to start spring than with some expert insights on getting fit? Here’s a few from Canberra’s health experts.

AS winter melts away, what better way to start fresh in spring than getting out in the warm weather with some exercise?

Whether it’s joining a class, getting a professional check-up or picking up a new hobby to stay healthy, “CityNews” spoke with Canberra’s health experts for some spring fitness ideas.

Workout system offers ‘compellingly good’ results

SPEEDFIT offers a personalised, all-over workout that only takes 20 minutes, says owner of SpeedFit Kingston Lanette Helene.

“SpeedFit is a fitness franchise using electro muscular stimulation (EMS) technology where you wear a suit with electrodes and are taken through a 20-minute workout that involves engaging muscles using only your own body weight,” says Lanette.

“The workout program uses a mixture of isometric (held) and slow isotonic (movement) exercises that are familiar to most people.

“In this way the workout will not load or aggravate joints, but because of the suit you will engage maximum muscle fibres similar to lifting heavy weights.”

Lanette says the EMS technology used in the exercise has been around for about 15 years in Germany, is huge in Europe and the Middle East and is gradually becoming better known in Australia and the US thanks to “compellingly good” clinical results.

“I’m very proud to be part of this fine community,” says Lanette.

“The staff mainly come from the University of Canberra with sports science and exercise physiology backgrounds – through my prior connections with the university, so you are in safe hands with my wonderful staff.”

Lanette says there are only two clients with an instructor per session, meaning the workout is personalised for each person.

“We have all the range of clients from young to old, very fit – looking for an edge – to the very unfit, who have never exercised,” she says.

“SpeedFit is something you need to try to appreciate.”

Lanette says they’re also offering a special for Father’s Day, where dads can try a session for free.

SpeedFit Kingston, 6/81 Giles Street, Kingston. Call 6190 8895 or visit speedfit.com.au/location/kingston-act

Get back to fitness goals safely

THE warmer months encourage people to get outdoors, says Higher Function physiotherapist Dominique Wood-Ward.

“It’s more motivating to get moving and return to the activities they may have avoided during winter,” she says.

“When returning to exercise after a break, people may jump back into their sport or hobby with the same load or intensity as they had previously been able to do, which can lead to injury if they have not maintained their strength, mobility, balance and dynamic control.

“Higher Function offers a range of clinical exercise classes as well as individual therapy and caters to different levels, ages and abilities.”

Dominique says Higher Function offers small group classes: “Matwork to improve core stability and flexibility, Strong Bones for improving bone density, GLA:D for hip and knee osteoarthritis, Golf Fit and Barre,” she says.

“If group classes aren’t your thing, our therapists can create a program for you to use at home, in your usual gym or for use in our rehabilitation gym.

“We can help with more than just injuries. We treat a variety of patients including those who are recovering from injury or surgery, people looking to manage their weight, improve their athletic performance, improve their mental health and lead a healthier pain-free life.”

Higher Function Physio & Pilates, Suite 4, Level 1/23 Petrie Plaza. Call 6262 9664 or visit higherfunction.com.au

Low-impact way to turbo-charge a walk

A NEW, scientifically studied exercise technique called Nordic Walking is more effective than jogging, but as gentle as walking, and is the perfect way to get in some regular exercise this year, says Capital Nordic Walking founder Kristen Pratt.

The technique, which keeps European cross-country skiers fit during their off season, uses specially designed poles that are planted behind the user to propel them along using the power of the upper body as well as the legs.

“It doubles the number of muscles being used and strengthened compared to walking and running, making it easy to get a high-intensity cardiovascular workout,” says Kristen.

“It strengthens arms, shoulders, back and core while also massively reducing strain on leg joints.”

Kristen says Nordic Walking is quickly growing in Canberra, beneficial to those who need some low-impact exercise and for those with a competitive spark.

“The great thing about Nordic walking is you don’t have to go very fast to get a good workout, but competitive Nordic walkers can get up to speeds similar to running,” she says.

“For people who like walking, it can turbo-charge your walk and for people who are really fit, like runners and crossfitters, it’s a really good cross activity to build muscle because it is so low impact.”

Capital Nordic Walking, email hello@capitalnordicwalking.com.au or visit capitalnordicwalking.com.au

Doctor offers important exercise tips

WHAT better way to start fresh in spring than getting in shape, says Dr Saqib Zafar, of Orthopaedics ACT.

“It’s a good idea to take your cardio outside through walking, hiking, jogging and running,” he says.

“Yoga is also gentle enough for those who could not get a lot of exercise during winter. Cycling is a whole-body workout and is an excellent way to regain your fitness. Outdoor sports like cricket, tennis, soccer and more are not only good exercise, but also an opportunity to socialise with others.”

Dr Zafar says that during warm weather the team at Orthopaedics ACT not only see a different pattern of injuries, but also worsening of pre-existing conditions or development of new, elective conditions such as painful arthritis of the hip, knee, ankle, wrist, hand and spine.

He says that if you have a pre-existing musculoskeletal condition, a consultation with a doctor or physiotherapist will help you choose the best exercise program and prevent deterioration of your condition.

“It’s extremely vital to set realistic goals. Start slow, pace yourself and give your body enough time to get back into shape,” he says.

“Stretching helps to prevent injury and warm up your body for intense activity.”

Dr Zafar says that each person and their condition requires a personalised approach, something the sub-specialty trained surgeons at Orthopaedics ACT always focus on.

“Many of these conditions can be managed through activity modification, dedicated physiotherapy and pain management, while others require surgical interventions to help regain mobility,” he says.

Orthopaedics ACT, Woden Specialist Medical Centre, Level 2, 90 Corinna Street, Phillip. Call 6221 9320 or visit orthoact.com.au

Hemp store offers heaps of healthy products

SOUTH Pacific Hemp celebrates the time-tested health benefits of hemp and its multiple uses, says manager Sue Booth.

“It’s time we moved away from hemp’s old reputation – while hemp and marijuana both come from the cannabis plant and often get confused, hemp is most definitely not something that can get you high,” she says.

“Hemp has strength, medicinal and nutritional value, and was first cultivated more than 10,000 years ago.”

Sue says the store sells delicious salad dressings and a range of hemp flour, hemp protein and hulled hemp seeds that contain the highest-quality ingredients and are certified organic, vegan-friendly, gluten and GMO free.

“We see the shop as an alternative to mass-produced, quick-fix shopping,” she says.

“All of our hemp oils, food items, balms and creams are carefully sourced and selected from small businesses and producers in Tasmania, SA, WA and NSW.”

The store also includes a range of clothing especially designed to protect skin.

“Our clothing is designed for wearability and versatility, is breathable, natural and easy to care for,” she says.

“Hemp protects your skin by naturally filtering UV light. It also resists bacterial growth and breathes excellently, preventing odours, has four times the strength of cotton and it won’t weaken when washed.”

South Pacific Hemp, 84 Wollongong Street, Fyshwick. Call 0431 318898 or visit southpacifichemp.com.au