Trench Health Services
Whether you are monitoring your health, fitness, body composition or performance - it always helps to have really accurate baseline measurements. As you make positive changes, such as exercising, losing weight or following a high performance training regime, repeated testing can give you the real hard evidence of what you have achieved. Currently on offer at Trench Health and Fitness are DEXA scans, a VO2max test and an RMR test.
Perhaps you are keen to have more than one of the tests Trench Health and Fitness offers? If so, we can organise a testing package for you. Give us a call and we can discuss the details with you.
DEXA Perth | Body Composition Assessment
PRICE = $120
When embarking upon any fitness or weight-loss program, having baseline measurements against which you can assess your progress is essential. Body composition scanning using DEXA will give you exactly the start you need.
What is DEXA?
DEXA is the gold standard for body composition measurement. The scanning system measures lean muscle, fat and bone mass for the whole body and individual regions with 99% accuracy.
This makes it more accurate than Underwater Weighing, Bodpod, Bio-electrical Impedance and Skinfold measurements. It also uses significantly less radiation than CT scanning, less than a one way flight from Perth to Sydney!
Who can use it?
Researchers, professional athletes, sporting teams, physicians and dieticians around the world use the DEXA scanner.
Please be aware that even though the radiation level is low, the DEXA scan is not recommended for women who are currently pregnant or who may be pregnant.
Why have a DEXA Scan? There are many reasons you might chose to have one. Perhaps it's to track fat loss on a weight loss program; lean tissue (muscle) on a strength and conditioning program or simply out of interest to ensure it's what it should be from a health perspective.
How can you use the information? Evaluate whether your body composition is appropriate for your sport; position in a team; your health and your goals. Establish baseline measurements to monitor the effectiveness of your strength, conditioning, weight management and nutrition program. Evaluate Monitor body fat loss or lean mass gains if on a weight management or fitness program where you are trying to improve your body composition. Track your body composition levels throughout rehabilitation to ensure you’re not losing too much muscle or gaining too much fat. Measure of your bone mineral content in specific areas, so you can track rates of bone loss and determine future fracture risks. Reduce the risks of heart disease, diabetes, high blood pressure or high cholesterol if your body composition indicates that you are at risk.
How does DEXA work? DEXA scans use a very low level of x-ray consisting of two different beams, one HIGH INTENSITY and the other a LOWER INTENSITY. The LOWER INTENSITY BEAM beam is only absorbed by soft tissue (muscle & fat). The HIGHER INTENSITY BEAM is absorbed both by bones and soft tissue. The differences in absorption are used to determine bone mineral density (BMD) and body composition values.
What to expect on the day of the DEXA scan? - You will be required to lie still for 6-8 minutes on the scanning bed. - A low dose of radiation is used to measure your body composition. - Please advise the operator if you have a joint prosthesis or other implants in situ. - Please go to the bathroom and empty your bladder before the scan. Here are a few other instructions: EATING AND MEDICATIONS Eat normally and aim to be well hydrated the day before the scan. Avoid taking any supplements with creatine. All other medications or supplements are fine. EXERCISE Do not exercise before your scan, you can exercise after it. CLOTHING Please bring along loose, thin and comfortable clothing to wear, such as a t-shirt and sport shorts or pyjamas. Avoid wearing compression sports clothing, bras with metal lining (a sports bra is preferable) and ensure your clothing has no zippers, belts or metal studs. METAL OBJECTS Remove all metal objects including mobile phones, keys, hair pins and clips, piercings, jewellery, watches and objects in pockets. If you have any piercings that cannot be removed, you can still complete your scan.
VO2max | Cardiorespiratory Fitness Assessment
PRICE = $220
VO2max is the maximum rate of oxygen consumption measured during exercise of increasing intensity.
Maximal oxygen consumption reflects the cardiorespiratory fitness of an individual and is an important determinant of their endurance capacity during prolonged exercise.
When embarking upon any fitness or weight-loss program, having a baseline with which to assess your progress is essential and VO2max testing could be the motivation you need!
WHO Recommends Regular VO2max Assessment for Health Indication
The World Health Organisation (WHO) recommends that cardiorespiratory fitness, quantifiable as VO2 max, be regularly assessed and utilized as an indicator of health.
There is mounting evidence that lower fitness levels are associated with a high risk of cardiovascular disease and mortality rates stemming from various forms of chronic disease.
Why have your VO2max assessed? Knowing your VO2max enables you to: Tailor your training to improve your performance. Evaluate whether your aerobic capability matches your goals and ambitions. Establish baseline measurements to monitor the effectiveness of your strength, conditioning and nutrition program. Be proactive about your health and take action to reduce the risks of heart disease, diabetes, high blood pressure and/or high cholesterol. Compare yourself to the professionals. Monitor body fat loss and increased muscle mass with training, without compromising power and aerobic performance.
How does a VO2max test work? Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the amount of oxygen (ml), one can use in 1 minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those with a lower VO2max. VO2max can improve with fitness training.
VO2max Pre-Test Checklist (anaerobic threshhold) EXERCISE No unaccustomed exercise the day before the test. Training sessions should be light recovery workouts for the 36 hours leading up to testing. DIET 2 days and leading up to test: - Normal diet for the two days leading up to the test as you would eat in preparing for a race. - The two meals prior to the test should be high in carbohydrates. - Consume lots of fluid in the 12 hours prior to testing. On day of test: - Morning testing: Light snack 1-1.5 hours prior to test is acceptable - Afternoon test: Normal breakfast and mid-morning snack - 14:00 -16:00: Lunch 3 hours prior to test (“Pre-event” meal) Avoid the following from midnight prior to the test: - Smoking - Caffeine - Alcohol - Supplements that can affect aerobic performance (eg: Bicarbonate, cold medication, etc) ILLNESS No respiratory illness for the preceding two weeks. For other types of acute illness, clear this with the testing centre on a case-by-case basis. TRAINING SHOES Wear the shoes you train in.
RESTING METABOLIC RATE TESTING (RMR)
PRICE = $140
Resting Metabolic Rate Testing measures the amount of energy used by the body in a relaxed state. Depending on activity levels, this make up roughly 70% of total daily energy expenditure. Metabolic rate is influenced by age, gender, hormones, stress levels, how much lean and fat tissue you have and several other factors.
Lean (muscle) tissue is more metabolically active than fat tissue, so athletes and those with a higher muscle mass generally have higher resting metabolic rates.
How does a RMR test work? Resting metabolic rate (RMR) can be measured by assessing the volume of oxygen you consume at rest. Our state of the art Cosmed Fitmate Pro measures your oxygen intake and carbon dioxide output to calculate how much energy your body is using while at rest.
How can this RMR result be used? Precisely calculate your energy needs to achieve optimal weight loss or to ensure you are fuelled correctly for your performance needs. Track your RMR over time to see if an exercise program is increasing your body's energy usage. Compare yourself to others of your age, gender, height and weight. Use your results in conjunction with an Accredited Practising Dietitian to formulate an effective eating plan for your lifestyle.
What happens during the consult? You will be required to lie still on the DEXA table for 10-12 minutes in a quiet room. You will breathe through a mouthpiece which is very similar to a snorkel and have a nose-peg on. We will give you a trial run to get used to the mouthpiece. Our gas analysis machine will measure the volume of air expired along with the percentages of oxygen and carbon dioxide in the expired air while you are at rest.
Preparation Instructions: - Aim for 8 hours sleep the night before the test. - Fast for 4 hours prior to the test (you can still drink water). - No exercise for 24 hours prior to the test. - No alcohol for 24 hours prior to the test. - No shower/bath/sauna/spa for 4 hours prior to the test. Contact us early if you are unwell so we can reschedule the test.
What our clients say about us...
Jenn Morris, 48.
Lost 20kgs in 20 weeks!
"I am very grateful to the team at Trench Health."
"I have been around sport and a healthy life all of my life but in the last few years I really had let it slip. I needed to get back on track.
I found the dedicated program I needed with Peter Trench and his team at Trench Health. Dr Emily Calton provided a food plan, Henry Morley designed a strength program, and Peter managed my overall program. The outcomes have been awesome. Back to fighting weight, good fitness levels, less body pain and increased mobility and functionality. I have my mojo back!"