Fitness Tips: July

31. July 2007

Sun Citrus

Citrus fruits contain phytochemicals known as flavonoids which are believed to aid in cancer prevention. Citrus fruits also contain high levels of vitamin C which assists with absorption of iron which is essential for oxygen carrying qualities of red blood cells within the body. One orange contains 100% of the RDA Recommended Daily Allowance (6omg) of vitamin C, also assists in increasing the body’s immune system. Citrus fruits also contain fructose (fruit sugar) which can provide a stable and quick energy boost and quenches thirst after vigorous exercise. It is now believed that vitamin C is crucial in assisting artery walls remain elastic and strong.

30. July 2007

Summer Slim

A lot of people want to be slim in the summer for various reasons and often a strong influence is to look good in the less clothing required when the warm weather and holidays arrive. If you are trying to slim down never let yourself get hungry during the day and always have a protein and complex carbohydrate based breakfast. If you are going to snack in between meals eat fast energy fruit snacks dried or fresh. Reduce caffeine (coffee, tea, colas) and alcohol drinks especially towards bedtime and try to drink still water and fresh fruit (without simple sugars in) and low salt vegetable drinks. Exercise regularly a minimum of four times a week (1/2 hour per day) a combination of exercise and calorie reduction will help reduce your body fat percentage.

29. July 2007

Complex Carbs

Complex carbohydrates are excellent for long term stamina as well as their content of vitamins and minerals essential for energy release. Wholewheat bread, brown rice, wheat germ and peanuts contain high levels of thiamine (vitamin B1) which convert carbohydrates into energy as well as reducing fat deposits. Try to avoid refined carbohydrates especially at lunchtime to avoid the mid afternoon energy loss, bananas are an excellent form of natural carbohydrates and also rich in iron and magnesium ideal for quick energy throughout a busy day. Eating slow release complex carbohydrates in the evening help promote restful and healthy sleep.

28. July 2007

Beauty Within

All the creams in the world will not assist your skins health if your diet is poor, for good healthy skin you should exercise in daylight and maintain fluid levels. Smoking will speed up the aging process and using moisturizer can assist if you massage in well. It is important to consume a variety of vitamins and minerals in your diet by eating plenty fresh vegetables and fruit, as well essential fatty acids which cannot be made in the body so have to be eaten every day. Zinc found in beans, lentils, pulses, fish and nuts is also important for skin health and vitamin C assists with the formation of collagen and again cannot be stored so has to consumed daily.

27. July 2007

Deprived of Sleep

Recent studies have shown that sleep deprivation is becoming commonplace in Britain, with 97% of those studied slept less than eight hours per night. In the professions of Police officers, doctors, nurses and tradesman they were found to be sleeping only six hours a night, with Doctors having the least amount of sleep at 5.9 hours a night. It is important get sufficient sleep in order to stay alert and healthy, lack of quality sleep can be a sign of overtraining, overwork or stress. Cardiovascular function can be reduced by 11% after a period of sleep deprivation and can also impair co-ordination and reduce your immune system.

26. July 2007

Joint Health

It is believed pineapples have natural anti-inflammation qualities that can ease the symptoms of joint pain or arthritis. A diet low in animal fats and high in fruit, vegetables and oily fish can also be beneficial in reducing the effects of arthritis. Keeping the affected joints warm in the morning so that you can get moving, regular walking will help maintain muscle strength and increase blood flow around the joint areas. Stretching can help joint health so that you can maintain a full range of movement around the joint. Vitamins A, C, E and the mineral selenium can be used as supplements to a normal diet to help offset arthritis.

25. July 2007

Overall Body Fitness

The term ‘cross training’ basically means mixing your exercise type which is not only good for overall body fitness but it is also a good way of sustaining your exercise habits. Cross training creates variety so you can overcome the boredom factor often associated with exercise. Different health related fitness routines such as running, yoga, walking, cycling, swimming and resistance training can help make your training more interesting and balanced. If you choose to cross-train you may need some advice from a trainer or fitness instructor so that you can systematically balance the various demands.

24. July 2007

Herbs

Herbs have been used instead of salt to flavour food and herbs such as rosemary and basil can pep you up giving you an energy boost. Plants have been used as medicine for thousands of years to foster health and wellbeing. Herbalism is the scientific use of various plant remedies to aid healing, restore health and the prevention of degenerative deceases. Some herbs such as chamomile, hops and lime tree flowers have sedative properties and can used as herbal teas or used to fill herbal pillows to enhance sleep. A common garden herb called feverfew if eaten or drunk in herbal tea form can reduce muscle pain and the cramping sometimes associated with menstruation.

23. July 2007

Fluids

If you exercise regularly it is to important drink plenty of fluids, drinking regularly during the day after, before and sometimes during exercise is essential for delaying the onset of fatigue. Drinking electrolyte carbohydrate drinks as soon as possible following exercise will speed up your recovery time. Losing only two percent of your body weight in sweat during exercise can reduce your exercise performance by twenty percent especially with aerobic exercise. Avoid alcohol and caffeine based drinks if possible as this will further dehydrate you.

22. July 2007

Brain Train

Studies done at Columbia University Medical center state that exercise can improve memory. Regular aerobic (with oxygen) activity specifically stimulates a region of the brain called the ‘dentate gyrus’ this area of the brain is associated with gradual decline of memory from the age of 30 years onwards. The study suggests that exercise induces that area of the brain to produce neurons. Exercising the brain by doing word and number puzzles and also learning a new language will also improve your brain capacity as you get older again use it or lose it.

21. July 2007

Frequent Meals

Eat a little and often through out the day to maintain glycogen stores and energy levels. Eating a large meal can increase the chances of storing body fat, so it is important to eat breakfast and any snacks between meals should be high energy fruit or vegetable snacks. If you are training regularly 50% of your intake should be carbohydrates with less than 15% being fats and any fats consumed should be non saturated fats such as fish oils or nuts. Try and avoid eating large meals late at night as this will encourage fat storage when you are least active, drinking excessive amounts of alcohol late at night will also cause fat storage.

20. July 2007

Knees

Research done by European doctors in 2006 concluded, that after regular 20km sessions of running that the cartilage within the knee is able to adapt to constant loads related to regular distance running training. Studies show that regular running does not increase the risk of osteoarthritis within the knees and the benefits to other areas of the body far exceed the risks. Athletes and runners that have strong quad muscles (large muscles at the front of the upper leg above the knee) were less prone to injury due to less movement sideways within the knee. Running style can also be a factor relating to possible knee injury. So despite the myth that endurance running can wear out the joints, the opposite is actually true, so it is again it’s a case of use it or lose it.

19. July 2007

Lazy

We all have the tendency to be naturally lazy and seek a peaceful life, so to motivate ourselves to take regular exercise we all need some self motivation. We have to weigh up the benefits of exercising as opposed to a sedentary sluggish existence. You rarely feel motivation to exercise especially when you may be mentally tired and feel as though you have no energy but by concentrating on the short term effect of feeling good after you have exercised you can actually create more energy from exercising. During and after exercise the body releases a bio chemical response in the form of endorphins which not only suppress fatigue and pain but also elevate your mood so that you feel good, so by concentrating before you exercise on how good you will feel afterwards, you will have created a motivation that you can hang on to at those times when you don’t feel like doing it.

18. July 2007

Quality of Life

What is quality of life? Happiness, optimum self esteem, love, security and more importantly good health. By maintaining your fitness levels as you get older you have a greater chance of maintaining a greater quality of life. You should try to offset the various physical painful aspects of growing older and the numerous degenerative deceases that can occur due to a lack of physical activity which can greatly reduce your ability to enjoy a quality of life. So keeping fit, active and eating properly will not reverse the aging process but will offset the negative physical effects and enable you to enjoy life more despite your age.

17. July 2007

Healthy Hearts

A healthy heart pumps more blood with each beat during exercise and whilst resting and a healthy heart pulse will return to a normal rate in a shorter time following exercise than an unhealthy heart. If you have previously had a heart attack and you don’t change how you live by being more active and eat more healthily then you are putting yourself at risk of dying from a heart attack in the near future. A healthy heart will have a greater supply of blood due to an increased in small blood vessels as a result of prolonged exercise which means there is a greater supply of oxygen to keep your heart functioning more efficiently.

16. July 2007

Rope work

A traditional form of exercise often favoured by boxers is skipping or ‘rope work’ the combination of light footwork to avoid the rope with the co-ordinated hand dexterity needed to maintain that balance. Skipping can improve agility, endurance, speed and co-ordination, although skipping is often used as a warm up exercise it can be very specific in itself for light controlled movement training. Short sharp skipping without excessive arm action can lead to an injury free exercise by ensuring the muscles are warm and ready prior to skipping. Always ensure that you have enough room or space so as not to injure yourself or anyone else. Stretch the calves, hamstrings and quad muscles prior to exercise and after whilst muscles are warm and fired.

15. July 2007

Pull downs

‘Pull downs’ are an exercise as described that involve pulling down a weight on a pulley system. This exercise makes use of the tricep muscle, at the back of the upper arm usually involved with pushing and in this case it is a pushing down motion. The particular muscle used in this exercise is the Latissmus Dorsi ‘Lats’ and other muscles recruited for the exercise are the bicep and the deltoids located in the in the shoulder region. You should breathe out whilst pulling the bar down to hip level and stay in control of the weight resistance by lowering it down steadily. If you are a member of a gym get advice from the instructor or fitness consultant it is important to maintain that the correct style is adhered to.

14. July 2007

Energy Foods

Avocados are excellent for producing vitality and energy as they contain vitamin E and monounsaturated fats that are good for the heart. Bananas contain vitamin B which is important for energy release and is an excellent post exercise snack within one hour of activity to increase recovery rates. They also have a high content of vitamin A and C, bananas also contain all eight amino acids and potassium which are excellent for brain activity. Peaches contain vitamin C and fructose which is good for quick energy release it is also easily absorbed within the digestive system, with vitamin C assisting with strengthening the walls of capillaries.

13. July 2007

Lose Weight

Exercise on its own isn’t the best way to lose weight, it is important to concentrate on how much, what you eat and when. Eating a little and often can keep your metabolism high. If you are going to eat fats eat good fats like omega 3s (oily fish) and omega 6s and 9s found in nuts, seeds and avocados. Chilli and spices can speed up your metabolic rate for a few hours after eating. Prolonged aerobic (with oxygen) exercise is not only habitual but also burns fats and high quality anaerobic (without oxygen) exercise can also be beneficial for a weight loss program long after you have finished your exercise session.

12. July 2007

Sun-beds

Sunlight can be good for you as it promotes the production of vitamin D which is important for bone health and can also be good for various skin conditions. Extensive exposure to the sun though can be dangerous, tanning is the skins way of protection against ultra violet ray damage. 95% of sunlight is made up of UVA rays, which is a radiation that can cause premature aging of the skin. Modern sun-beds are designed to reduce UVB rays that cause the skin to burn. Recent research has found that UVA rays can cause skin cancer.

11. July 2007

Lunch

If you are taking a working lunch make sure to consume protein (meat or yoghurt) and slow release carbohydrates (complex CHO) in the form of whole-meal bread. The protein will make you more alert and can be classed as ‘brain food’ and the complex carbohydrates will maintain long-term energy and maintain muscle glycogen levels. Eating fruit will provide a quick energy option as the fructose (fruit sugar) will avoid blood sugar level imbalances that might occur with simple sugar foods such as chocolate and cakes. The usual mid afternoon energy slump can be avoided by adhering to the above advice.

10. July 2007

10 HRF

To ensure that you maintain strong bones throughout your life it is important to exercise regularly, preferably weight bearing or resistance type training. You should consume 1000 – 1,500mg of calcium per day drinking excessive amounts of alcohol can restrict the absorption of calcium. It is important to get plenty of fresh air and daylight whenever possible especially if you work nights or you are a woman going through the menopause. Vitamins D (body exposure to sunlight), C (citrus, green vegetables),A (bananas), B6 (green vegetables) and K (egg yolks, cheese, pork & liver) are essential for bone strength.

09. July 2007

Heat-wave

In heat-wave conditions you may overheat due to dehydration. The symptoms of heat exhaustion are nausea, dizziness, vomiting and muscle cramps. Individuals appear pale and will have a high temperature, if untreated the condition can develop into heat stroke which may cause irreversible damage to your body even death. Drink plenty of fluids avoiding alcohol and caffeine based drinks (colas, coffee, strong tea) and get out of direct sunlight. If outside cover up with light loose fitting clothes (cotton) and contact your Doctor if you are concerned about your condition or the condition of others.

08. July 2007

Lack of Activity

A lack of exercise can be as damaging to your health as smoking 10 cigarettes a day. After a prolonged period of inactivity degeneration takes place and our bodies are designed to be active and function better as a result of regular movement ‘use it or lose it’.The physiological benefits of regular training can after as little as 14 days of inactivity start to be reduced, however lower levels of maintenance training can offset the fitness reduction. Remember fitness cannot be stored and is a holistic concept involving positive thinking, diet, sufficient rest and regular physical activity.

07. July 2007

Summer Cold

If you are unfortunate enough to catch a summer cold light exercise in the fresh air is beneficial, you shouldn’t do intensive exercise whilst you have a cold as you can suppress your immune system. Zinc supplements and vitamin C in the form of citrus fruits or fresh green vegetables can reduce the symptoms and duration of the cold. It is important to maintain fluid levels with fruit or vegetable drinks as they contain minerals and vitamins as well as antioxidants. Try and be disciplined over your sleep while you have a cold and aim for seven to eight hours a night sleep, as a lack of sleep can affect your immune system.

06. July 2007

Smoking Heart

Smoking can seriously damage your heart it is believed that 18% of heart disease deaths are caused by smoking. If you smoke regularly you have double the chance of suffering from a heart attack and your risk of lung cancer is also high. Other heart disease risk factors are high cholesterol levels, high blood pressure and a lack of physical exercise/activity studies show that lack of exercise is equivalent to smoking 10 cigarettes a day.

05. July 2007

Reduce

A reduction of salt, alcohol and saturated fats can reduce the risk of a heart attack. An increase level of exercise or activity and a positive outlook on life can also reduce your chance of a heart attack. The main cause of heart attacks can be due to a build up of fat in the arteries (atherosclerosis) that can clog up the blood supply to the heart. If the heart is deprived of oxygen due to blocked arteries the muscle stops working efficiently and can stop leading to possible death. So reduce salt and saturated fat consumption (mainly found in processed foods) and gradually increase exercise on a regular basis so the blood vessels remain as clear as possible.

04. July 2007

Overuse Injury

Over a prolonged period of time injury can occur due too excessive repetition or incorrect style or posture. R.S.I. Repetitive Strain Injury is a type of injury caused from excessive repetitive movement or physical stress to specific areas of your body. Often repetitive joint, tendon and muscle damage can have a delayed reaction, where pain can occur some time after excessive movement. The important rule of physical activity is build up gradually over time so that your body can adapt to the increased physical stress and effort. It is also important if you are starting a new activity to get some expert instruction from trainers or fitness consultants so that you are sure that you are adopting the correct style and approach to the activity.

03. July 2007

Nutrients

Australian studies have found that tomatoes are effective in reducing the risk of heart disease by 70% as they can prevent blood clotting. Garlic also reduces the risk of platelets sticking together. The nutrients within fresh vegetables can be lost when microwaving the food, 95% of antioxidants found in broccoli can be lost by this method of cooking. By boiling the food there can be a reduction of flavanoid levels. So it is important to only lightly cook vegetables so that they remain slightly crispy and often the nutritional value can be maintained by keeping the outer skin, especially in potatoes and apples. The fibre content will assist in intestinal functions and you will be less likely over-eat especially if you drink water with the fibre.

02. July 2007

Hotel Workout

If your job involves a lot of traveling and you have to stay in hotels that do not have gyms, then you can still exercise regularly by doing a ‘Hotel Room Workout’. Start by switching some music on and warm up by walking/marching on the spot concentrating on lifting your knees and swinging your arms to warm the muscles and to increase your heart rate. Alternate by doing sit ups on the bed and press ups on the floor in sets, other calisthenics that can maintain a training effect are shadow boxing with your legs bent and your back straight 30 seconds on 30seconds rest for 5 minutes. Then do some more sit ups and press ups. Half squats (not too deep 45% angle at knees) for 30 seconds on then 30 seconds recovery for a further 5 minutes, making sure you move around during recovery. An easy warm down of light stretching for 10 minutes will give you an excellent hotel room workout.

01. July 2007

Smoking Figures

Recent North American research has revealed that by smoking just 5 cigarettes a day that there is twice as much risk of breast cancer and heart disease.  If a person smokes 20 cigarettes a day they are five times more likely to increase their risk. Recent statistics show that the number of women dying of lung cancer has doubled in the last twenty years. All the numbers, statistics and warnings on cigarette packets couldn’t make it any clearer than the above so just give it up. You will be financially better off, work out how much it costs per week then times that by 52 weeks, simple mathematics you will be surprised how much you spend per year, your quality of life will improve along with your increased health status.