30. January 2007

Fats

The average modern western diet is too high in saturated fats (mainly animal fats) so we should work to reduce our consumption. High fat meats are pork and beef, so chicken and fish are perhaps preferable options. Try to grill, bake and steam food rather than frying. Chocolate, cake and biscuits can contain high levels of saturated fats. Excessive alcohol consumption can also increase body fat levels especially around the midriff area of the body.

29. January 2007

Flexibility

It is now believed that flexibility is better achieved by stretching at the end of an exercise program while the muscles are warm and mobile. Static stretching to improve flexibility should be done holding the exercise for approximately fifteen to twenty seconds. None weight-bearing stretches are preferable so that you don’t over strain the muscles and try to avoid bouncing ballistic type stretches as this risks possible injury.

28. January 2007

F.I.T.T.A. Principal

F - Frequency, how often you exerciseI - Intensity, how hard you exerciseT - Time, duration of exerciseT - Type of exerciseA - Adherence to the task

Consistency is the secret of success.

27. January 2007

Fibre

Fibre is a type of carbohydrate that the body cannot digest and is important for digestive functioning. If you increase your fibre content it should be gradual to avoid discomfort and should be accompanied by an increase in fluids. Fibre in the natural form of fruit and vegetables is preferable to ingesting fibre tablets.

26. January 2007

Running

Most people can run given the right build up and preparation, the hardest step is being motivated to get you through the front door. Try to think of running in time terms, for example twenty minutes of light jogging, rather than worrying about the distance covered and not getting too tied up with ‘how far and how fast you are running’ to begin with. Try doing three runs a week as a starting point, vary where you run and wear supportive running shoes.

25. January 2007

The Back

Any total body exercise performed incorrectly and often enough can lead to potential back problems. Lifting, bending and twisting can increase the demands on the spine, as well as the muscles connected to the spine. Poor posture, slouching shoulders and a slumped sitting position can also put undue stress on the lower back creating possible damage to the vertebrae. Ensuring that you have strong stomach muscles and flexible hamstrings can reduce the risk of back strain.

24. January 2007

Active lifestyle

You don’t have to be exercising to a maximum level of intensity to get benefits from Health Related Fitness. Instead short active bursts throughout the day can be beneficial and supplement your healthy lifestyle. Incidental exercise and activity like getting off the bus early and walking some of the way to work, walk up the stairs instead of using the lift and go for a stroll during your lunch break. All these are positive beneficial life habits that can improve your health profile over time.

23. January 2007

Sit ups

Abdominal exercises should be done on a cushioned surface so that you don’t damage your back whilst exercising, never pull on your neck during the sit up and exhale on the exertion and always move from the mid-section. Your lower back should be slightly rounded whilst performing the sit up. If you feel any sharp pain stop, though fatigue discomfort is ok. Also try to keep the abdominal muscles tight during the exercise for a greater training effect.

22. January 2007

Overload.

Fitness levels will only improve if the right amount of ‘overload’ in terms of physical stress is placed on the body. Overload describes the amount, frequency and intensity of work the body needs to make it adapt and improve. The amount of work needed to create a ‘Training Effect’ on the body determines the rate and level of improvement that will make you fit over a prolonged period of time.

21. January 2007

Diet Plan

A good Diet Plan should look to changing dietary and social habits that revolve around negative eating. It should include food with sufficient nutrients and energy to ensure vitality for exercise and an energetic lifestyle. Aim to gradually achieve a more sustainable dietary change over time with a plan that fits into your normal daily routine and that makes positive sustainable nutritional and lifestyle changes.

20. January 2007

Fitness Instruction

If you are just starting an exercise regime or have not exercised for some time, try and seek some personal fitness advice at your local fitness centre or sports club. There are some excellent fitness coaches and fitness consultants out there, so shop around and find one with a proven record or relevant qualifications. It can be safer and more fun if some one else guides you in the beginning and the sign of a good adviser is one that encourages you to be self reliant within your training.

19. January 2007

Fitness Components

Fitness is made up of different components general health, having good endurance and flexibility of muscles and joints. Good muscle tone and stronger more dense bones can be achieved from most weight bearing and resistance exercise. Regular exercise is also proven to influence prudently an individual’s nutritional choices so that health gains are more effectively achieved.

18. January 2007

Insomnia

The quality of your sleep is important and people who exercise regularly go into a deeper sleep. Consistent sleep routines are important to strengthen your body clock. Breathing exercises can be a beneficial aid to sleep quality and can cure insomnia by helping you relax and free your mind at bedtime. The amount of sleep required is variable to the individual but six to eight hours of sleep is regarded as essential to maintain health.

17. January 2007

Exercise Injury

Anyone who exercises regularly will be aware that sometimes injuries occur. Overuse injuries tend to occur if we exercise too much before we are ready to. So it is important to gradually build up exercise over time to avoid injury. If you should pick up an injury as a result of exercising don’t try to exercise through the pain, ensure that you rest and get it treated by an expert.

16. January 2007

Nutrition

Bananas are an excellent fuel for people who regularly exercise as they are easily digested and provide high accessible energy to the working muscles. The fructose (fruit sugar) found in bananas, is quickly absorbed into the blood to supply energy without disrupting blood sugar levels negatively and provides potassium to the body essential for muscle contraction.

15. January 2007

Cold Weather Clothing

To stay comfortable in cold weather conditions wearing layers is the most effective to achieve this. It is important to wear moisture wicking material next to your skin. If you need to you can add extra layers and obviously as you get warmer you can peel layers off. It is important to cover your extremities with gloves and hats. A high proportion of body heat can be lost through the head being exposed to the elements.

14. January 2007

Weight loss

If you want to lose weight (body fat) and get in shape cardiovascular training is a recommended type of exercise for this purpose, however it is not the only way. Another effective way is to do strength training exercises to help regain lean muscle tissue and increase the metabolism which enables the body to burn fat even when not exercising. For effective fitness gains try to aim for three regular sessions a week.

13. January 2007

Health Factors

Factors that affect Health Related Fitness are as follows:

Smoking, as it reduces oxygen transport and heart rateDiet, you need the correct fuel for energy and a reduction in saturated fat intake can greatly improve your health profile.Age is not a barrier to your personal fitness however it is a consideration for performance fitness.Body-type, can have an effect on your response to specific types of exercise.

12. January 2007

Training Partners

An excellent way of maintaining training consistency over time is to have a regular Training Partner. You are less likely to pull out of exercising if you have some one who is of a similar fitness level as yourself to train with. Training with other people can be more fun and you can continue to motivate each other over time. ‘Strength in Unity’ (Vis Unita Fortior- Latin Translation).

11. January 2007

Lat Pulldowns

The ‘Lat Pulldown’ is a resistance exercise, which is effective in strengthening the muscles underneath the shoulders, called the Latissmus Dorsi and the biceps. You should breathe out whilst pulling the bar down to body level and always stay in control of the weight by lowering it down gently. If you are a member of a gym get advice from the instructors and they will also assist you in determining what weights you should start lifting and observe that your style is correct.

10. January 2007

Nutrition

To reduce your Cholesterol you need to improve your diet and exercise more. Try to reduce your saturated fat intake by cutting out some dairy products, fast food, simple sugars and do thirty minutes of exercise three to four times a week. High cholesterol can be as a result hereditary problems so some individuals need more exercise than others do to reduce their cholesterol levels and the risk of heart and circulatory problems.

09. January 2007

Detox

The reduction of foods or drinks that generate or contain toxins is the standard basis of a Detox program. A classic time for detox is following the Christmas period, where over indulgence can be addressed by this method of health investment. Avoiding foods such as rice, pasta, white bread and red meat for a period of two weeks and drinking only water can induce short-term health benefits. However sustainable long term benefits can be more effectively achieved from a healthy balanced diet and regular exercise.

08. January 2007

Goal Setting

Motivation to exercise can be achieved effectively by realistic goal setting. Planning your exercise schedule should be based on short, intermediate and long term targets so that you will sustain your fitness over a long period of time. The end result should be a person who habitually exercises regularly for the rest of their life and a big improvement in your health profile. The use of a training diary is recommended so that you can log your improvements in line with the targets you have set yourself.

07. January 2007

Warm Up

This prepares the body and mind for action and helps prevent injury by warming the body up and increasing blood flow which improves the oxygen carrying ability in the body. Try to get the body warm without getting out of breath so light exercise for approximately five to ten minutes for beginners is recommended. The warm up should include all areas of the body and with specific attention to the muscles that will be involved in the type of exercise session you are about to perform.

06. January 2007

Exercise & Weight

Exercising regularly can achieve the following:

burn off increased amounts of calories.Reduction of your body fat levels.Maintain lean body tissue.Reduction in your appetiteReduction of `creeping obesity’, fat gained as you age.An increase in your metabolic rateExercise can improve cellulite.

05. January 2007

Safety

Always ensure that the exercise equipment you are using is to a safe standard and if you are in doubt do not use it. If you are in a Gym report it to the instructors and if the equipment is your own change it or repair it. Do not lift heavy weights on your own always try and work with a training partner for safety reasons and it can be more fun too. Always warm up prior to exercise to avoid the potential of sports injuries.

04. January 2007

Nutrition

It is not recommended that you exercise on an empty stomach as your body will quickly use its available glucose supply. This will result in a reduction of blood sugar needed for basic energy. Your best pre exercise meal is fruit and light carbohydrates at least ninety minutes before exercise with plenty of fluids. Try to avoid consuming simple sugars in the last hour as it can create an increase insulin production and reduce your blood sugar levels.

03. January 2007

HRF

Health Related Fitness is made up of different components being healthy, having good stamina, being flexible, good muscle and bone strength. It is important to have a good diet which includes five portions of fruit and vegetables a day and drinking plenty of water. There are two types of fitness: Health Related Fitness (fitness for life) and Performance Fitness (fitness to compete in sport.) Health Related fitness can prolong the duration of your life and improve your quality of life.

02. January 2007

Exercise & You.

The following are benefits from regular exercise:Exercise - Strengthens cartilage, ligaments, tendons & bone.Exercise - Makes your heart beat stronger.Exercise - Reduces risk of heart attackExercise - Improves muscle tone & posture.Exercise - Reduces stress & anxiety.Exercise - Can improve your sex life.Exercise - Reduces body fat.

01. January 2007

Motivation

The great philosopher Horace stated “He who has begun is half done” Motivation rarely comes before exercise sometimes you just have to do it and reap the benefits afterwards, if you accept this principle then there is no need to look for the motivation to do Health Related Exercise. It was what your body was made for so just do it.

01. January 2007

New Years Resolutions

Only a few people fulfil their New Years resolutions as they are rarely accountable for their exercise programs. A good way to stay motivated is to keep a log of your exercise development by keeping a Training Diary which will record your daily, weekly and monthly Health Related Fitness progress in line with your expected targets. You should however feel and see progress as you continue to sustain your exercise lifestyle.