Are YOU Getting Enough Omega 3 Fatty Acid?

To reduce the risk of heart disease, the Heart Foundation recommends that Australian adults consume about 500 milligrams of omega-3 (marine source) every day. You can achieve this by eating a combination of two to three 150 gram serves of oily fish every week and by supplementing your intake with fish oil supplements (capsules or oil) and omega-3 enriched food and drinks. 

The Heart Foundation recommends that people with heart disease consume about 1000 milligrams of omega-3 (marine source) every day. You can achieve this by eating two to three serves of 150 grams of oily fish every week and by supplementing your intake with fish oil and omega-3 enriched foods and drinks. 

In addition, the Heart Foundation recommends that all Australians consume at least 2 grams of omega-3 (plant source) every day. This can be achieved by eating two slices of soy and linseed bread spread with a canola-based margarine, 30 grams of walnuts or a variety of the foods that contain plant-based omega-3s (as listed in our review of evidence Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health, Appendix 2, at www.heartfoundation.org.au/Professional_Information/Lifestyle_Risks/Nutrition)

Why is the Heart Foundation recommending that Australians consume omega-3s? 

The Heart Foundation s extensive scientific review found compelling evidence that consuming fish, fish oils and omega-3 polyunsaturated fats has many benefits to cardiovascular health and can decrease the risk of heart disease. 

How much omega-3 do I need? 

For the adult population, the Heart Foundation recommends consuming about 500 milligrams of omega-3 (marine source) every day. On some days you may consume more or less omega-3s than on other days, but aim to consume about 3500 milligrams of EPA and DPA over the whole week. 

We recommend that you achieve this amount by eating two to three serves of oily fish every week and supplementing your intake with fish oil and/or foods and drinks enriched with omega-3.

Read the full article here.

Heart Moves - Low to Moderate Impact Class

Held on the main gym floor this low to moderate impact class uses resistance equipment and cardiovascular equipment for positive health and fitness benefits. Suitable for those with chronic stable health conditions & getting back into exercise.

Heart Moves Plus: For those wanting a bit more from the standard Heart Moves class, this one takes it to the next level.

Duration: 60 minutes

Click here to view the latest timetable.

Some Great Reasons to Wear a Heart Rate Monitor

It's not only athletes that benefit from using heart rate monitors. No matter who you are, if you have weight loss goals and want to improve your fitness, a heart rate monitor can be a great asset. 

What is a Heart Rate Monitor? 

A heart rate monitor measures and displays how fast our heart is beating per minute and is normally made up of 2 parts, a special watch and chest strap. 

The chest strap detects electronic signals our heart makes when it beats and transmits this information wirelessly to the watch. 

The benefits of using a heart rate monitor 

The most significant benefits of using a heart rate monitor are that they help you: 

• Stop exercising too hard
• Stop exercising too easily
• Monitor your fitness level
• Motivate you
• Achieve your goals faster and safer
• Plan your workouts
• To exercise more efficient and effective
• Train at your own ideal pace

In other words, heart rate monitors act like a personal trainer who comes with us wherever we go. 

Dolphins Health Precinct recommend Polar Heart Rate Monitors, as they are reliable and 'sync' with all cardio machines (so you won't have to hold on to the handles to check your heart rate!)

Heart Rate Monitors can be purchased and ordered through DHP. If you are interested, please see reception.

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