Home' Air Force News : February 16th 2012 Contents 21
February 16, 2012
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
Join the resistance
RESISTANCE training, com-
monly known as weight train-
ing or strength training, should
form the cornerstone of any
solid exercise program, especially 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 levels,
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 osteoporosis.
Osteoporosis in Australia is now affect-
ing both men and women significantly
due to our increasingly sedentary life-
styles. There is significant evidence
showing that resistance training is effec-
tive in increasing osteoblast activity
(bone forming cells) and preventing the
onset of early osteoporosis.
PTI CPL Julian Suitor talks about weight
training and explains why resistance training is
the most easily accessible fountain of youth.
STRONG START: PTI SGT Emma Hender demonstrates the deadlift.
Photo: 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 per
week, through to
In its infancy,
own resistance tr
can begin with si
weight exercises conducted in a struc-
tured circuit format. For many, entry
into this mode of training 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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