Health Related Fitness Tips

Recovery (September 6^th)
As your body adapts to the increases in the demands of more and harder training you will see improvements and physiological changes as get you fitter. This adaptation occurs during rest and recovery phases within your training program so you actually get fit recovering from hard exercise and training. Some committed athletes fall into the trap of exercising every day and reach a point where they actually fear taking a rest day because they think that they will lose fitness which is of course a myth because it is important to schedule recovery phases into your training plan so that you reach the end result of an improved performance. It is recommended that recreational exercisers should take 2 days rest a week spread out separately during the seven days and most high performance athletes will take at least one day a week to recover.

Running discomfort (September 5^th)
If you are running most days and you are training for an endurance race then you need to ensure that you support and cushion your individual running action to reduce the risk of picking up a running injury. It is important to regularly change your running shoes before they become worn down, unsupportive and leave you susceptible to possible injury. By taking time to research the type of running shoes that suit you that will have the support and cushioning especially if you run on hard surfaces you can avoid the frustration of being injured and inactive. Pain and discomfort can indicate possible over use or incorrect bio mechanics of your foot placement, knees, tendons, hips and lower back soreness may suggest that it is time to get a new pair of running shoes. Running on soft and varied surfaces can also reduce the risk of injury and it is important to warm up and start slowly at the beginning of all your runs.

Tea is good for you (September 4^th)
Health studies carried out at Boston University have found that there is a 30% reduction of heart disease by drinking tea regularly. The research recommends that the consumption of four regular cups of tea during a day can have positive results on your long term health. Lifestyle changes can greatly influence positive and long lasting improvements to your heart health status. The reduction of your regular salt intake helps avoid long term circulatory problems and laughing can reduce the affect of stress and can also keep your heart in good condition. Also try to reduce the amount of processed foods in your diet and a simple way to do this effectively is to stop eating packaged foods, some health experts suggest that you should avoid eating carbohydrates and fat in the same meal though this may not always be very practical.

Work hard (September 3^rd)
One of the main principles of getting to a peak level of fitness is that you have to work hard for it, be consistent and disciplined in your daily diet. To remain fit and lean in your later years it is important to keep challenging your body’s physical limits consistently over a long period of time. The type of training you do should always include is a variety of cardiovascular endurance training which includes cycling, jogging, rowing and swimming as well as resistance training such as weights, circuit training and calisthenics. It is essential that you try and maintain your muscle mass which means as you get older you have to maybe work harder to achieve the same results as when you were younger, you can’t turn back time but you can achieve a good physical and health status relative to your age or better.

Cardiac health (September 2^nd)
Daily physical activity and a healthy prudent diet can drastically reduce the risk of heart disease by as much as 50%. Drinking more tea, including garlic and onions in your everyday diet and being more optimistic about your life will further reduce your heart risk. By drinking 2 glasses of cranberry juice a day, which is rich in flavonoids you can reduce arterial clogging. Anxiety and stress can be relieved by regular exercise, but overworking and over training without sufficient rest and relaxation can lead to physical and emotional breakdown, so striking a natural balance in training is essential to not only prolong your life but also to improve your overall quality of life and mental well being.

Overload gradually (September 1^st)
If you are embarking on a long term training programme to reach a high level of fitness or performance then it is important that you adhere to a structured schedule where you very gradually overload the physical demands needed to improve your level of fitness. An important factor in improving fitness is to change by gradually increasing the intensity, time and the type of exercise workouts you do. Doing different activities throughout the week will ensure that your interest, motivation and vitality is continually maintained. Gradual and consistent increases in your workout means you will also see physical improvements in your shape and condition for an all round sustainable state of fitness.