Fitness Tips: April

30. April 2007

Iron & Women

Women who regularly exercise are at risk of being deficient in iron this may be due to the restriction of calories. An average British diet does not provide enough iron, so in the case of women who train regularly it is prudent to concentrate on eating specific foods that are high in iron leafy green vegetables, red meats as well as foods containing folic acid. Consumption of alcohol can reduce folic acid, folic acid can be found in fortified cereals and leafy green vegetables.

29. April 2007

Fat Myth

People believe that muscle turns to fat when you cease exercising regularly. This isn’t true when you stop training the muscles involved will become smaller in size. When you stop regular exercise you do not burn as many calories so your fat levels increase. With more fat and smaller muscles the appearance of fat replacing muscles is an easy misconception.

28. April 2007

Fit Kids

A study carried out with Australian primary school aged children, showed that by introducing 1.5 hours of extra exercise daily there was no reduction in academic ability in the areas of reading and mathematics. Despite 40-60minutes less teaching time per day the results showed that schools could introduce daily fitness programs to improve the health status of children without the fear of losing academic achievement. So why don’t they?

27. April 2007

Reasons to Exercise

There are lots of different reasons why people exercise other than sports performance and general fitness. Some people exercise to prepare to look good for special occasion’s weddings, holidays and to look good in clothes but what ever the motivation the primary consideration should be sustainability. Continuing a healthy lifestyle throughout the duration of your life should be the main aim, sporadic and intermittent exercise programs are less effective consistency is the secret of success.

26. April 2007

Frequency

Some fitness experts recommend 20-30 minutes of strenuous exercise three times per week that will result in positive health and fitness gains. There are also recommendations that suggest five times of 30 minutes a week of moderate exercise can lead to the same result, but at the end of the day we are all individuals with different lifestyles and we have to find out what is best for us. Sometimes you have to just do it and see what works for you and if you are a recreational exerciser look at training as often as you can but try to take 2 days off a week if possible.

25. April 2007

Trim Tum

Maintaining a slim waist isn’t always easy especially as you get older and in fact having a fat belly actually increases your risk of heart attacks. Drinking less alcohol late at night is important a pint of beer can contain 150-200 empty calories which will find its way straight to your abdomen. Being more active and walking or jogging can keep your waist slim. Making sure you have plenty of quality sleep can be a factor as studies have shown that sleep deprivation can lead to a greater caloric consumption throughout the day.

24. April 2007

Cranberry Juice

Drinking two glasses of cranberry juice can contribute to a reduction in arterial clogging as it contains flavonoids. Flavonoid is a natural chemical also be found in grape skins and therefore red wines, flavoniods can also be found in vegetables and fruit and act as antioxidants in the body increasing your metabolism and cell growth. Flavonoids also work towards protecting the sensitive cells of the eye especially important with people who spend long periods of time at a computer all day.

23. April 2007

Strength & Speed

Strength and speed comes from an individual’s muscular power, which is major factor in most sports performance. Successful athletes work on both their strength and speed in training to a lesser or greater degree, muscular power determines how hard a ball can be hit, how fast an athlete can run, throw and jump. Some of these attributes are hereditary but in all sports you work on what you’ve got and even an endurance athlete has to work on strength and speed if they want to be competitive.

22. April 2007

Eat Fish

The consumption of oily fish is believed to be beneficial for the maintenance of joints and the reduction of heart disease. Studies carried out in Sweden have shown that eating fish twice a week can reduce the specific risk of prostate cancer as well as relieving possible eyesight problems, deficiencies in EFAs essential fatty acids in your diet can lead to damage to your eyes. Eating fish regularly can also increase your night vision.

21. April 2007

Quality Sleep

North American studies have shown that our appetite can increase as a result of deprived quality sleep. Your calorie consumption can increase by 10-15% as a result of sleep deprivation so sleep is a crucial factor in health related fitness. Regular exercise can enhance your ability to sleep through the night without interruption and although the amount of sleep needed can be variable it is generally believed that between 7 & 8 hours of sleep a night will maintain a person’s wellness.

20. April 2007

Water Therapy

A Jacuzzi is a luxury facility following exercise that can often cause further fatigue as a result of possible dehydration. The use of a Jacuzzi after exercise can also aid recovery by relaxing tired muscles from the water flow and bubbles which can encourage an increase in blood flow and reduce blood pressure. The temperature of the water is a factor, if the water is cool it can increase the recovery process and if the water is too hot it can lead to further fluid loss despite the fact that you are static.

19. April 2007

Mental Wellbeing

You should set aside time every day for you as an individual to exercise and invest in your own health investment and mental wellness. Regular exercise not only retains your physical and health status but it can also alleviate the mental stresses that result from the excessive demands of modern life. Bio-chemical changes occur within your body that can raise and maintain your self esteem as a result of continuous and frequent exercise. Endorphins equal happiness.

18. April 2007

Rowing

Rowing is a total body work out and is an excellent form of cardiovascular exercise. The rowing machine found in most fitness clubs is a more convenient and practical way of maintaining low impact muscular toning, heart conditioning and reduction of body fat. Other benefits of rowing are a way of tackling stress as endorphins are released following prolonged habitual endurance exercise which can offset the likelihood of depression and anxiety. Technique is important with rowing to avoid possible lower back injury, so advice from a qualified training instructor is essential.

17. April 2007

Potassium

Potassium is essential for the contraction of muscles and can be found in bananas. Bananas are high in carbohydrates, fibre and also contain iron that is needed to carry oxygen in the bloodstream. Bananas also contain calcium, phosphorus and magnesium as well as vitamins A, B and C. Potassium can be found in yoghurt which is a richer source of calcium than milk which also has the added function of breaking down lactose.

16. April 2007

Jog

Jogging is a slow relaxed running, if you do too much too soon your body can become injured and a gradual increase of duration, intensity and how often you go jogging are important factors when introducing a new activity to your inactive body. Mixing jogging with less weight bearing exercises such as swimming, cycling and cross-country skiing can reduce the risk of possible overuse injuries. An injury can cause the temporary cessation of activity which can lead to a reduction in consistency and the motivation needed for a continued future activity program.

15. April 2007

Citrus

Vitamin C is not easily stored within the body and can pass through your body within one day. Citrus fruits contain vitamin C it is recommended that you should consume 1000mg per day, if you are taking a vitamin C supplement it better to take 500mg twice a day to have a greater effect. Vitamin C and E can assist in the strength and elasticity of the artery walls. Bananas, broccoli, cherries and avocados also contain vitamin C.

14. April 2007

Strong Bones

A third of over people over the age of 65 years get injured every year due to bones that are brittle as a result of osteoporosis. Hip injuries are particularly common so the importance of a correct diet and regular weight bearing exercise should be emphasized, eating plenty of oily fish which contains vitamin D is important. Active elderly people are approximately 45% less likely to suffer fractures, so the key is keep moving and keep eating fish for strong bones.

13. April 2007

Time to Eat

Eat breakfast like a King, lunch like a Queen and dinner like a pauper. The amount and type of food you eat is a crucial consideration when embarking on a weight loss program. By eating more food at breakfast time you can ensure that your energy levels are maintained throughout the day. Eating late at night when you are less active and asleep means that you are more likely to store calories and fats due to a reduced metabolism. So don’t skip breakfast.

12. April 2007

Stress Body

A major factor of ill health in modern life is stress and stress can affect your body’s functioning and even the duration of your life. Your body starts to take on board the stress with increased blood pressure and your heart rate increases and these are indicators of the physical effects of stress on your body. Over stress can lead to ‘burn out’ and over exhaustion which leads to a reduction in the immune system and eventually physical illness. Regular exercise can reduce anxiety and stress and therefore the risk of chronic depression.

11. April 2007

Garlic

Recent research has shown that garlic is good for your heart. Garlic can significantly reduce the chance of heart attacks. Cardiovascular decease is the UK’s biggest killer causing approximately a quarter of a million deaths per year. Garlic supplements were found to reduce the risk of blood clots. Garlic contains allicin, a cholesterol-fighting substance that inhibits the retention of the negative cholesterol in the blood.

10. April 2007

Strength Training

People who are advancing in age can benefit greatly from resistance training from weights and pulley systems, free weights or multi-gyms. As time passes we all have to overcome the perils of gravity and we are not as strong and fast as we were. Fitness and health is a present day concept that relates to how we feel today and if we continue to invest in our health on a day to day basis we can offset some of the age processes. A combination of weight bearing exercises and resistance training will put your health in good stead as you grow older.

09. April 2007

The Senses

Diet is very important for maintaining healthy functional senses a deficiency in zinc found in seafood & sesame seeds, can lead to tinnitus. It is important to consume plenty of brightly coloured fruit and vegetables, tomatoes in particular contain antioxidants (lutein) that are essential for good vision. Consider regular eye tests once you get into your mid 40s. Smoking can greatly dull the senses in particular taste and smell, spicy foods and very hot drinks can reduce the taste ability. Try to avoid using personal stereos at high volume as they can damage the delicate mechanisms of the ear and dull hearing.

08. April 2007

Processed Food

Wherever possible try to avoid processed foods as they often contain high levels of salt which can increase your blood pressure. A lot of processed food contains sugar which can disrupt insulin levels within your body. Nitrates are also found which are closely linked to the risk of cancer. In general it is better to avoid foods that have instructions relating to microwave cooking. Fresh vegetables that are cooked from a natural raw state and have to be prepared are a much better health option rather than speed and convenience foods.

07. April 2007

Fit Walk

Regular walking can reduce the risk of diabetes, stroke, osteoporosis and blood cholesterol levels. It is important to wear comfortable supportive shoes with an adequate grip to reduce the potential risk of injury. Studies carried out in the UK showed that people who regularly walk can reduce their risk of heart disease by half. Five half hour walks a week will maintain health related fitness and also reduce the impact of possible stress related illnesses.

06. April 2007

Off Road Running

Trail running is becoming very popular in the USA as it is an excellent way of maintaining health whilst absorbing the benefits of being close to nature. Recreation is a free choice concept and running in a natural setting not only challenges different muscle groups due to varied terrain but also creates a traffic and pollution free setting. The natural surfaces also create a more cushioned impact when running as opposed to hard tarmac surfaces that often have a left or right camber leading to uneven running.

05. April 2007

More Energy

Athletes can often be seen with energy drinks in their hands in between physical efforts, this is not just to maintain hydration levels which will ensure a consistent level of blood volume important for sports performance and health. Carbohydrate drinks to maintain glycogen levels and also electrolyte drinks that ensure that water levels are maintained in the body throughout prolonged exertion. So whether training, competing or sustaining a health related fitness program always follow the discipline of drinking fluids as part of your fitness regime.

04. April 2007

Motivate

There are different ways to maintain and ensure that you are motivated to exercise regularly. Visualization is a well practiced method by top athletes, whereby they visualize themselves succeeding and exercising well prior to competition and training. Another way is to create the social pressure of regular training with someone else, so you don’t have to let them down by not turning up. Your exercise intensity can also be increased by the presence of a training partner and can divert away from the repetitive nature of some exercise.

03. April 2007

Five Portions

Five portions of fruit and vegetables every day is a standard set by the British Dietetic Association in the late 1980s. This amount of consumption is recommended to reduce the risk of chronic deceases such as heart disease, cancer and stroke. If you are looking for optimum health you need to eat more than 5 portions a day as this is only a recommended target. A fruit juice can be counted as a portion and it is recommended to eat more fresh vegetable portions where possible.

02. April 2007

Headaches

Tension headaches can be caused by continuous contraction of head and neck muscles. Other factors can be related to eyesight, stress and poor posture from working at a computer for long periods of time. You should take regular breaks and move around also ensure that your computer and seat are correctly positioned to maintain a good posture. Smoking can cause headaches and you should ensure that you maintain fluid levels throughout the day as dehydration can cause headaches.

01. April 2007

Mediterranean Oils

People who live around the Mediterranean coastlands tend to eat less saturated fat than British people and as a result are less likely to clog their arteries, so will live longer. Olive oils (mono saturated oils) are more beneficial for you than saturated fats. Oils that originate from sesame, walnuts and sunflowers contain EFAs (Essential Fatty Acids.) Omega 3 and Omega 6 fatty acids are essential for health and are mainly found in fish oils, so eat like a Mediterranean.