Home' The Canberra Times : Chronicle 6.9 Contents Ease back into exercise slowly
AFTER months of hibernating from the
winter elements, spring has arrived and
with it the motivation to get back
Unfortunately, for many people the
winter break has an impact on fitness levels
and pushing too hard too soon often leads
Sports Medicine Australia urges Can-
berrans to take a gradual approach to
exercise if they haven't been active
Sports Physician and Sports Medicine
Australia spokesman David Bolzonello
said every spring hundreds of people were
admitted to hospitals and emergency
departments for sports-related injuries.
"By pushing themselves too hard too
fast, injuries are more likely to occur," he
said. "All those resuming or increasing
their levels of activity should start slowly
and build up gradually. This will still
generate desired results without the pain
and inconvenience of an injury."
Executive officer of Sports Medicine
Australia's ACT branch Patricia Donoghue
said the warm weather often motivated
people to exercise, but often without
thinking too much about how to best go
"When the warmer weather comes out
people want to get outside in the fresh air,"
she said. "They get out with their friends."
For people who choose to take part in
team sports it is important to consider the
conditions of the pitches and grounds.
"Coming out of winter you'll tradition-
ally find the grounds are harder because
people haven't been using them," Ms
For Canberrans considering starting or
returning to running and walking in spring,
Ms Donoghue said it was vital they eased
"They haven't had an appropriate level
of fitness or being doing anything over the
winter," she said.
Ms Donoghue said if they started too
fast they could hurt themselves, so it
needed to be a more gradual approach.
"Running has the largest participation
rates and with spring, people get back into
running," she said.
"What happens is running can cause
injuries often because people can start too
Over training, not warming up or
stretching, and not cooling down after a
run can all lead to injuries.
Being dehydrated is also a risk and it is
important to drink water before, during and
after a workout.
"Hydration is another thing people don't
pay enough attention to," Ms Donoghue
The best way to ease into fitness after a
break is to be sensible about it and start
slowly according to Ms Donoghue.
"People with medical conditions really
should consult their doctor," she said.
For further advice on how to exercise
safely, visit www.sma.org.au
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ACT exercise professional of the year Matthew Quixley.
Picture: Elesa Lee
Young fitness expert receives recognition
AN entrepreneurial young
Canberran has been recognised as
the 2011 ACT Exercise
Professional of the Year.
Matthew Quixley has been
awarded the title for his
commitment to the industry and
for outstanding achievements.
At just 21 years of age Quixley
is an Overload Fitness Services
director, and personal trainer and
manager of Body Basics Fitness
Studio and Nutrition Centre.
"I didn't expect the award at
all," he said. "I just sort of applied
for it and gave it a go."
Quixley was judged on his
achievement in quality service,
connection and commitment to
"It's pretty much maintaining
and improving industry standards,
and helping the overall
community," he said.
Quixley was inspired to become
a personal trainer after giving up
group sports and improving his
did a lot of sport and my brother
did a lot of weight training," he
Sick of being unable to control
whether his team won or lost,
Quixley went into weight training
and began helping his friends
when they also wanted results.
He was 19-years-old when he
registered his own personal
training business and admitted the
first year was tough.
"It's definitely the hardest thing
I've ever done," he said.
Now he is surrounded by a good
support system and understands
the nature of small business much
"I've done a whole cycle of a
business year now," he said.
As well as starting his own
business, Quixley constructed a
website and Facebook page to give
his local community a place to
find the latest in health and fitness
Despite his age Quixley is an
experienced personal trainer,
which allowed him to form his
own program -- the training
"Before I started my own
personal training business I
worked at five different gyms.
That gave me a lot of different
angles and different views on the
fitness industry,'' he said.
"I got a lot of feedback from my
clients as well."
He developed a system using
his experience and research to
motivate his clients.
"It's a focus on breaking down
clients' lifestyle practices in three
areas -- rest, nutrition and
exercise," he said.
"If you achieve one of the
strategies you then progress.
"Or if you didn't achieve that
strategy we then break down
Quixley said it helped his
clients be accountable.
"We pretty much give as much
support as we can," he said.
Quixley will receive his award
at the Fitness Australia National
award ceremony in Brisbane on
October 14 where he will also
compete for the 2011 National
Fitness Professional of the Year
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