Ian Gillam

A leading Exercise Physiologist and Nutritionist with over 20 years experience, Ian provides a wide range of exercise and nutrition services for individuals with chronic disease. Ian has a unique expertise in the exercise and nutritional management of athletes with fatigue and overtraining-related health problems. Formerly the Sports Nutritionist/Sports Scientist for the Melbourne Football Club, and currently Sports Nutritionist for Tennis Australia, Ian treats a number of athletes from an extensive range of different competitive sports. Over the past decade Ian has lectured at RMIT and Swinburne Universities, and the Australian College of Nutritional and Environmental Medicine.

Blog entries by Ian Gillam

• Exercise to slow the aging process

  Three factors associated with successful aging and longevity are regular exercise, maintaining a social network and a positive mental attitude

• How to get FITT!

  To reap health benefits, we need to progressively challenge ourselves by changing exercise Frequency, Intensity, Time and Type (known as the FITT principles)

• Resistance training program guidelines

  Resistance training offers a very important way of maintaining, and even improving our muscle mass and strength as we age. Here is a guide for a basic program

• How to start your strength training program

  Resistance training offers a very important way of maintaining, and even improving our muscle mass and strength, which tends to decrease as we age

• Basic stretching for safer exercise

  In these basic stretching exercises, we show you how to slowly move your limb to the end of its range of movement, until tension is felt in the muscles

• How hard should we exercise to slow aging?

  We should have at least 30 minutes of moderate-intensity exercise every second day. Better health outcomes are seen with longer more frequent workouts.

• Walking to slow aging

  Simply walking provides many of the benefits of aerobic exercise, and should not be overlooked as an important part of any on-going health and fitness program aimed at slowing the aging process

• Aging and exercise – ACSM guidelines

  The ACSM recommends that older adults undertake a minimum 150 mins/week or 30 mins on 5 days/week of moderate intensity physical activity and exercise

• Aging muscle and protein: How much do we need?

  I have a severe case of post-Christmas blues!  One of the key things driving this is the state of my arms after a bit of a sedentary time over the holidays. As a result, one of my new year’s intentions is to get better muscle tone and finally rid myself of the post-45 ‘tuck shop arm’

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