Specialist programs

figure8 has developed fitness routines to address many of the health issues that are part of most women’s lives. Many of these conditions are difficult to remedy, however specialist exercise routines can form part of a balanced plan to reverse or stabilise these conditions. These routines are a powerful boost to prepare your body for later life and protect you against some of the effects of age.

Bone Density

Pre pregnancy

Post pregnancy/abdominal muscles

Pelvic floor

Posture

Bone Density

Despite all the media attention to this topic, many women still do not consider this as a health issue they need to address …. It needs to be.

Osteoporosis is a disease that causes bones to become more porous, gradually making them weaker and more brittle. (“Osteo” means bone; “porosis” means porous.) Our bodies go through a continuous bone-building cycle, in which old bone is broken down and new bone is formed. Osteoporosis is caused by an imbalance in this cycle, in which too much bone is broken down and not completely rebuilt.

Today, over 10 million individuals have or are at risk of osteoporosis—80 percent are women. Almost 34 million more have low bone mass, placing them at increased risk for osteoporosis. Around half of all women and one third of men over 60 years have osteoporosis or have low bone mass. Women are more susceptible because the hormonal changes of menopause worsen bone loss.

What causes loss of bone density?
When we're young, bone building prevails. Bone mass peaks by about age 25 to 30, then bone breakdown begins to outpace formation and bone density declines. Our skeleton builds a deposit of minerals that provide our bones with mass (density) and we can deposit bone faster than it is broken down during our first three decades only. After that, particularly during the first few years after menopause, breakdown is greater than deposit. About 65 to 75 percent of bone mass is genetically determined, but exercise and nutrition can help. Lifelong takers of load bearing exercise have stronger bones.

Extensive research has been carried out on osteoporosis and the following facts are broadly endorsed as the key factors in protecting against it;

• The building of bone mineral mass or the replenishment of bone mass is best achieved through a combination of weight bearing exercise and the consumption of the right minerals.
• A sufficient intake of Calcium, Protein, Magnesium and Vitamin D are needed to build bone mass.
• The principal quality-of-life diminishing effects of osteoporosis result from the fracture (breaking) of bones. A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures. Exercise improves balance and strength and can be a powerful weapon against falling and fractures, as well as contributing to the conservation of remaining bone tissue.

Exercises designed to build bone density are a standard feature of the figure8 programs, and we also provide a specialised program for members that wish to focus on this area of health.

Download the World Health Organisations white paper on osteoporosis and exercise.

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Pre pregnancy 

You feel that you may start a family in the next number of years, or you have more immediate plans; preparation is vitally important.

This is one of the most important times in your life to get fit and eat well. There are many great reasons for doing this – easier conception, significantly easier pregnancy, fewer complications, lots more energy, easier birth and delivery, and a healthier baby.

Pregnancy can take its toll on you mentally and physically by unbalancing your metabolism and most of the discomforts and side effects can be prevented through getting fitter and eating better. There are a few simple and yet vital things you can do to prevent the excessive weight gain, the cravings, low energy levels and minimise the countless other things that are typical of pregnancy.

At Figure 8 we will help you to be in the best condition possible with our tt circuit that allows us to cater for your pre pregnancy fitness by incorporating key exercises and exercise techniques into your normal fitness programme.

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Post pregnancy/abdominal muscles

Getting your figure back after child birth is likely to be high on your wish list, and you can do it.

We understand the low energy, the extra cellulite, the lower back pain, the tummy fat that you cannot shift and all the other changes in your body that you may have.

We understand how desperate you are to get rid of them and we are ready to get you there. To achieve this you have to have a full understanding of your metabolism and the changes it has gone through.

No other centre has the knowledge and expertise we have with our Figure Maker programme, based entirely on fixing your metabolism. We know the secrets to getting you back in shape ultra fast.

figure8 perfectly understand the effects of pregnancy on your metabolism and provides an extensive range of low-impact exercise routines for abdominal muscles, toning, cardio vascular activity and intensive weight reduction. We typically suggest commencing exercise at figure8 following your 6 week check and subject to approval from your doctor.

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Pelvic floor

The pelvic floor is a broad sling (or hammock) of muscles stretching from side to side across the floor of the pelvis. It is attached to your pubic bone in front, and to the coccyx (the tail end of the spine) behind. It helps to hold the bladder, womb and bowel in place and to control the muscles that close the anus, vagina and urethra. When the pelvic floor muscles are weakened or damaged, as the result of childbirth for example, they cannot do this effectively. This can result in stress incontinence, decreased satisfaction during intercourse and prolapse. Stress incontinence means that you might leak small amounts of urine while coughing, sneezing, laughing or exercising. It is estimated that up to 25 per cent of new mothers suffer from this condition.

Pelvic floor exercises can strengthen these muscles so that they function effectively again. The more you use them, the stronger they will be. Strong pelvic floor muscles can support the extra weight of pregnancy, help in the second stage of labour and, by increasing your circulation, assist in healing the perineum after birth. When done regularly, these exercises can help to prevent stress incontinence and prolapse in later life.

A healthy pelvic floor also has an important sexual function, helping to increase sexual awareness for both you and your partner during sexual intercourse. Women with strengthened pelvic floor muscles are more likely to be orgasmic and have a more fulfilling sex life.

If you wish to strengthen your pelvic floor for future life, or have a more pressing need to work on these muscles, your figure8 instructor will be able to guide you.

Some useful do’s and don’ts if you have a weakened pelvic floor;

• Control your weight, excessive weight puts additional pressure on your pelvic floor
• Refrain from double leg lifts or straight leg sit ups, they put excessive pressure on your pelvic floor
• Drink healthily and try not to go to the toilet as a precaution, go when your bladder is full
• Tighten your pelvic floor muscles when you sense that you might leak
• Practise Kegel exercises every time that you visit the toilet

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Posture

Probably one of the most important aspects to fitness is posture. Posture is basically how you carry yourself throughout every waking hour.

Posture has a huge influence on your health and you may not even realise it. 80% of lower back problems are due to poor posture. Many digestive problems are due to poor posture. Bad posture is also responsible for and extra 3 to 4 inches on your waist line due to the extra protrusion it causes in your stomach. In fact most people can instantly reduce their waist if they practice good posture.

In reality most of us practice poor posture and suffer because of it. At figure8, we will teach you about posture, and teach you simple little changes that will last a lifetime.

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