Fitness Tips: June

29. June 2007

Stay Cool

If during extremely hot weather conditions you suspect that you may be vulnerable to heat exhaustion try to avoid direct sunlight during the hottest part of the day (11am-3pm). Avoid very strenuous exercise and wear a light hat and loose fitting clothes. Always take water with you and keep well hydrated, cool showers and cold water compresses on your inner arms, back of the neck, face and inside your legs will keep you cool. Don’t wait until you are thirsty to drink and try to avoid caffeine and alcoholic based drinks. Older people and very young children are more susceptible to heat stress.

28. June 2007

Fat Loss

Regular vigorous exercise and a reduction of your fat intake will assist in reducing your body fat percentage. Counting the amount of calories you consume as a whole can also aid in reaching your fat loss goal. By reducing your calorie intake by 200-300 calories per day you can lose half a pound in weight a week. It is important to stay away from saturated fats found in most processed foods and to eat certain fats such as olive oil and fish oils that will not only improve your health and well being but also give you more vitality and energy so actually assisting you to lose body fat.

27. June 2007

Positive Daydreaming

One of the main techniques to achieving a healthy positive lifestyle and outlook on life is visualization. Visualization is a motivational technique used by athletes prior to competition. This is a form of positive daydreaming where you imagine positive outcomes associated with pleasant recollections, it can strengthen your resolve to overcome problems or setbacks. A good time to practice this is in the morning so that you can start the day in a positive frame of mind. Actually writing down your expected positive goals brings this form of positive thinking closer to reality.

26. June 2007

Counselling

All number of pressures and concerns can affect a person’s health and well being. Family issues, money concerns, pressure at work and bereavement if not managed effectively can lead to anxiety, difficulties in coping with every day life and severe depression. If you recognize the symptoms of not coping, irritability, tiredness and sometimes lack of sleep consult with your doctor. They may offer counselling where you can talk things through which of course does not appeal to everyone, the main thing is that you seek professional help to avoid things getting worse.

25. June 2007

Plyometrics

Plyometrics is an extreme form of exercise that challenges the muscle to reach maximum strength in as short a time as possible. Plyometrics is beneficial in exploiting explosive power whilst carrying the risk of injuries to the tendons of the lower leg. Gradual overload with a correct amount of recovery with a frequency of twice a week should not be exceeded. As you get older greater gains can be achieved by using softer surfaces such as trampets (small trampolines) to achieve an elastic challenge to the feet and the lower leg tendons. This will also increase the muscle response reaction to foot placement when attempting to simulate actual race conditions where urgency is paramount the aim is to create the bounce and elasticity of athletes of a younger age…use it or lose it.

24. June 2007

Alternative Feet

Reflexology is an alternative form of therapy that has its roots based in Chinese culture it is a complementary therapy that involves pressure manually on areas of the feet in line with the nerve endings under the skin. This pressure stimulates energies within the body that can assist in various healing processes. The feet are a map to the rest of the body and there are set areas on the feet where pressure should be applied to channel energies to assist in health and well being. Reflexology increases blood flow directly to the feet therefore improving circulation which is particularly important to people who are diagnosed as diabetics.

23. June 2007

Asparagus

This vegetable is high in flavanoids that will protect your cells as well as being rich in various vitamins that can aid endurance performance. Five asparagus sticks can provide 25% of your vitamin E requirements and aid red blood cell production. Asparagus can increase your immune system following exhaustive exercise. This vegetable can produce a healthy bacterial balance in your gut whilst providing the levels of fibre needed to maintain an efficient intestinal function. It is important not to over boil or over cook asparagus as a lot of the nutrients can be lost and fresh asparagus is only in season for two months so don’t miss out on this special vegetable.

22. June 2007

Tai Chi

Images of elderly people in China gracefully doing martial art based patterns in parks and open spaces shows why Tai Chi is considered the soft martial art and an excellent form of exercise ‘moving zen’. The martial application of Tai Chi with the fluid arms movements and the varying martial art stances challenge the upper and lower leg muscles leading to increased leg strength, flexibility and co-ordination. Tai Chi should not be under estimated in its training effect as posture can be greatly improved by strengthening the leg, stomach and back muscles whilst improving the flexibility and hamstrings. Like all forms of pattern based martial arts, repetition is the secret to success. A disciplined consistent and relaxed fluid approach will reap rewards in tai chi.

21. June 2007

Check First

It is better to be safe than sorry, if you have not been engaged in regular physical activity or sports for a long time it is important to check with your Doctor or Physician prior to embarking on a new exercise program. Give consideration to your family medical history ie heart disease and diabetes and also if you have recently given birth. It is important to seek training advice if you have never exercised or been involved in sport before. Fitness instructors/ consultants can be found at most gyms and leisure centres. Always start a fitness program very gradually to avoid getting injured or ill.

20. June 2007

Fibre

Increasing your fibre intake will help with circulation by assisting fluid balance after eating. Good sources of fibre are wholegrain bread, porridge, vegetables and fruit. Recent cancer studies have found that women under the age of 50 years who consumed 30g of fibre per day reduced their risk of breast cancer by half. Drinking water with fibre foods will cause fibre to swell therefore filling you up sooner so that you are less likely to eat too much. It is important to eat 20-30g of fibre per day to maintain a healthy digestive system.

19. June 2007

Menstrual Cramping

The symptoms of menstrual cramping or ‘dysmenorrhea’ can be greatly reduced by exercising regularly. A European study carried out in 2001 concluded that if you are sedentary you are 50% more likely to suffer from menstrual cramping than if you exercise regularly. There is a biochemical release of endorphins as a result of exercising which can reduce anxiety that may be associated with your period. Aerobic exercise can also reduce symptoms of fluid retention and breast tenderness. Zinc found in red meats as well as fish oils can reduce symptoms as well as boosting your immune systems.

18. June 2007

Non Meat Proteins

One of the alternatives to meat in your diet, whilst still maintaining enough protein consumption is tofu, which is made from bean curd and soya milk. Tofu provides vitamin E, calcium and is an excellent form of protein that is easily absorbed in the body and will aid in repairing fatigued or damaged muscle tissue. Soya milk is an excellent alternative for people who are lactate tolerant. Nuts contain protein and fats that can reduce heart disease risk and also contain magnesium important for brain function and alertness. Even though nuts are high in calories they contain thiamine vitamin B1 which helps with the conversion of carbohydrates to energy and reducing fat deposits.

17. June 2007

Healthy Feet

Regardless of your lifestyle it is important to look after your feet. The foot is a complex structure and is naturally designed to absorb physical shock when moving it has 26 bones, 112 ligaments and 33 joints. If you are exercising on a regular basis it is important to have training shoes that offer you support and cushioning. There are isolated exercises that can improve your foot flexibility. Lower leg injuries are less likely to occur if you wear specifically cushioned and supportive training shoes and it is also important to vary the types of surface you train on.

16. June 2007

Mental Wellbeing

One of the main reasons given for work absenteeism is stress, modern day living can put excessive demands on individuals creating the negative effects of stress. Stress can cause an over focus on the negative aspects of life and therefore reducing your abilities to function in a positive manner. Stress manifests itself on your physical wellbeing with increased blood pressure, increased heart rate and a lowered immune system. Regular exercise can reduce anxiety levels and give you a more positive outlook on life. However should you feel that you have reached an excessive level of stress with indicators being lack of sleep, lack of appetite and reduced energy levels it is important to consult with your Doctor.

15. June 2007

Swim & weight loss

Whilst swimming your whole body mass is supported by water and therefore as an exercise is not as physically intense as cycling, running or brisk walking. Exercises that involve weight bearing are actually more demanding because you have to work against gravity. With swimming the physiological demands are not in favour when attempting to lose weight. Swimming great distances at a hard intensity would eventually burn off enough calories to make a difference but the more time intensive weight bearing exercise types as already mentioned are more conducive to weigh loss programs. Swimming is of course an excellent way to maintain some level of fitness if rehabilitating after injury.

14. June 2007

Warm up priority

You should always warm up prior to exercise and the first priority should be to warm the body up by gentle aerobic exercise at 55-60% effort for 5-15 minutes to increase blood flow around the muscles and core temperature. Do some light stretching exercises whilst the body is warm, stretching the muscles that you are likely to use during your exercise session. Stretching prior to exercise does not necessarily reduce risk of injury or increase performance as has been previously believed. Flexibility sessions should be planned in to improve flexibility and improve range of movement, light stretching throughout the day can also help flexibility again whilst the muscles are warm.

13. June 2007

Reduce Salt

Salt is an important ingredient within our diet, however if we consume too much it can be detrimental to our long term health. Excessive salt consumption causes an increase in blood pressure which can put us at risk of strokes and heart disease. Reading the labels on your food can assist in reducing salt consumption and using natural seasoning whilst cooking instead of salt will also help. Most processed foods contain salt so try to eat more naturally prepared food stuffs. Eating less salt (due to sodium contained) can reduce the risk of cataracts by 50%. The recommended dose of salt per day should be no more than 2,400 mg this amount can be found in a burger or a cup of chicken soup.

12. June 2007

Good Alcohol

Some research carried out by scientists in Japan has shown that low levels of alcohol consumption is actually good for you. Sake (Which is Japanese rice wine) is believed to be beneficial to health and well being. Traditional cloudy cider from the South West of England contains antioxidants and beer is good for strengthening bones because it contains silicon. Some research suggests that drinking one or two glasses of white wine per day can reduce coronary heart disease risk by 30% and can also kill food poisoning bacteria. Red wines and rose wines are believed to be more beneficial in preference to white wines because they contain higher levels of antioxidants. 1 gram of alcohol contains approximately 7 calories so keep consumption low as excessive or binge drinking can damage your health as well increasing body fat levels.

11. June 2007

Omega 3

These are healthy fats that have various positives, omega 3 essential fatty acids (EFAs) help to prevent heart disease and cancer as well as arthritis and type 2 diabetes. They are essential for the development of a baby’s brain and eyes whilst still in the womb. The omega 3 fats are also important in the absorption of fat soluble vitamins A, D, E and K essential for healthy skin, eyes, heart, bones and circulation. Omega 3 essential fatty acids can be found in most fish, walnuts, almonds, tofu and soya bean products. Omega 3 EFAs cannot be made in the body and have to be consumed daily to maintain all round health.

10. June 2007

Use it or lose it

If you do not exercise for several weeks the positive effects gained can be lost, fitness cannot be stored. Consistent regular exercise can tone your muscles, reduce body fat and increase your ability to pump blood around the body. Exercise can also improve circulation and reduce anxiety and symptoms of depression. Fitness gained is reversible so use it or lose it. Though some recovery from vigorous training is essential for the body to adapt and should be scheduled in systematically there should not be long periods of no activity as health related fitness gains can be lost over a number of weeks of inactivity.

09. June 2007

Exercise Food

If you are exercising on a regular basis as part of a health related fitness program your calorie intake should be increased to replenish your energy stores. Unless you are on a weight loss program, approximately half of your calorie intake should come from complex carbohydrates in the form of rice, pasta, wholemeal bread, cereals, potatoes and fruit. Diluted fruit juices will also help refueling of muscle and liver glycogen stores. Bananas are an excellent source of replenishment and also contain potassium important for muscle contraction.

08. June 2007

Run

Running can be fun and is an excellent time intensive way to maintain health on all levels of the health related fitness spectrum. Running is a weight bearing form of exercise and challenges your heart and lungs to such an extent that your circulation is greatly improved after consistent training periods. It is important to seek medical and training advice before starting a new training program and ensure you wear well supporting running shoes, start by mixing jogging and walking until eventually you can complete a 20 minute run without stopping. Training as part of a group is one of the best ways to progress and sustain it.

07. June 2007

Positive Thinking

If you begin to feel negative at some point in the day, stop what you are doing and take a number of deep breaths and concentrate on a slow relaxed exhalation, negative thinking leads to a physical stress reaction which is not good for your health. Regular activity can lead to a more positive outlook and starting every day with a positive thought that relates to you as a person can offset negativity. Athletes use visualization to create positive images to improve sporting performance and this technique can also be used to lift your mood by closing your eyes and visualizing happy thoughts and experiences.

06. June 2007

Protein

If you don’t eat enough protein you could risk losing muscle mass and body strength, it is essential to consume 1.2-1.4g of protein per day. Foods that are rich in protein are cheese, fish, meat, nuts and soya products, proteins contain dopamine which is vital for swift brain activity and alertness. To avoid mid afternoon tiredness include more protein in your lunchtime meal and make sure you are well hydrated. Another excellent form of protein is yoghurt which contains vitamin B12, potassium and calcium. North American studies from the University of Illinois found that to maintain muscle when on a weight controlled program you should consume protein with every meal.

05. June 2007

Marathon Prep

It is important to load up on your carbohydrate consumption prior to running a marathon after months of training to get the best out of your body by maintaining endurance performance on the big day. In the week leading up to the marathon day start by reducing your training duration and intensity, this will enable your muscles to store any available fuel in the form of muscle glycogen. You need to eat more complex carbohydrates and drink more fluids in the last 3 days, trying to eat normally the day before the marathon to avoid stomach upset during the marathon itself. Don’t be alarmed if your weight has increased as that is an indication that your muscles are full of glycogen.

04. June 2007

Bones

To maintain healthy bones as we grow older it is important to exercise regularly by engaging in weight bearing activities such as jogging and walking as they are effective in maintaining bone density as well as resistance training. A diet rich in calcium (1000mg per day) and vitamin D food stuffs consumed such as milk, cheese, yoghurt, oranges and beans are excellent for maintaining bone health. Getting out in the fresh air and daylight for a minimum of 20 minutes per day can also aid bone strengthening. Resistance training with heavy loads and low repetitions can stimulate bone mineral density, but it is important to build up gradually on lowered weights with high repetitions over time.

03. June 2007

Do you smoke?

You are 50% more likely to suffer from heart disease if you are a smoker. To change your thinking and behaviour around your smoking habit you can make a list of the benefits of giving up smoking (money, health, improved mood) then keep a diary of the times during the day where you are most likely to smoke, highlighting your ‘weak times’. Seek professional help from your Doctor and recruit the support of your family and friends. Avoid smoking routines and if possible avoid the shop where you buy cigarettes until you are past the worst. Giving up smoking will be the best thing you’ve ever done.

02. June 2007

Sedentary Life

Leading a sedentary lifestyle increases your risk of diabetes although genetic make up can also be a major contributing factor in determining whether you are likely to develop diabetes. By engaging in regular exercise you can greatly reduce the likelihood of suffering from diabetes. So lifestyle is a major contributing factor when analyzing diabetes risk. Exercise can increase the sensitivity of insulin within the body. The appearance and condition of your feet is an important indicator of diabetes, severe regular thirst is another key symptom of diabetes. If your family has a history of diabetes it is important to have regular checks at your doctors as you get older.

01. June 2007

Med’ Food

European studies have shown that patients with medium levels of high blood pressure who consumed 600mg of garlic per day reduced their blood pressure by 10%. Recent Australian research has found that tomatoes can assist in the reduction of blood clotting by 2/3rds therefore assisting in preventing heart attacks and strokes. Regular consumption of garlic also has special qualities that can reduce the chances of clotting within the blood.Olives and avocados contain amounts of CLA (conjugated linoleic acid) that have cancer fighting qualities, also containing omega 3 EFA(essential fatty acids) which are good for the heart by assisting in reducing bad cholesterol with avocados increasing good cholesterol.

31. May 2007

Food when

The overriding message coming from health and physiological experts is that breakfast is important for health benefits, consuming slow release complex carbohydrate foods at this time ensures that you start every day right. It is important to eat within one hour of vigorous exercise so that you take advantage of the ‘carbohydrate window’ when your metabolic rate is elevated. Snacks within this time can make a difference to the recovery time after exercise as well as maintaining hydration levels. Eating late at night can lead to an increase in fat storage when the body is at its least active. A top class Russian athlete recently would not eat after 7 pm and maintained low levels of body fat percentages and was able to achieve World and Olympic success as a result of this basic principle.