Fitness Tips: March

31. March 2007

Late Exercise

Exercising late at night can be the cause of a disturbed nights sleep. After exercising your body temperature and metabolism is increased. If you feel the urge to exercise late at night, light stretching exercises or breathing exercises would be recommended. A relaxing bath can also assist with relaxation before sleep. Try to avoid caffeine based drinks and some chocolate drinks do contain caffeine too.

30. March 2007

Fats

Food rich in natural fats such as avocado, meat, olive oil and nuts are good for your health even if you are trying to lose weight. However the combination of too many carbohydrates with the above fat foods will encourage the body to store fat instead of burning fats as an energy source. Foods that contain natural fats all contain essential nutrients for the maintenance of good health. Fish oils are particularly rich in omega 3 fatty acids which are important for general well being.

29. March 2007

Cycle Fit

Cycling is an excellent form of non weight bearing fitness training that avoids the jarring of perhaps jogging or running. By cycling 40 minutes a day you could lose 1 lb in weight per day. Cycling is an effective way of toning your leg, hip and buttock muscles it is also an endurance based activity which is good as part of a weight loss program. Cycling like all long distance type of training can induce the release of habit forming biochemical endorphins within the brain that actually elevate your mood and reduce anxiety.

28. March 2007

Sciatica

Sciatica is the inflammation of the sciatic nerve that starts under the large gluteal (buttock muscles) and goes down the outside of the leg. This manifests itself as referred pain, numbness and tingling down the leg. The pain can become more intense when sitting down because the large gluteal muscles put pressure on the top of the sciatic nerve. There are various causes of sciatica usually associated with pressure on the lower spine or a strain of the gluteal muscles which creates excessive muscle contractions and spasms that further put pressure on the sciatic nerve as a result.

27. March 2007

Alexander Technique

There are numerous exercise related techniques that can reduce stress and create a more natural balance in your life. The Alexander technique is a method that involves the realignment of the body and this method teaches you to improve body posture. Looking at how you walk, how you sit at your desk or table and even how you stand. Many of the physical symptoms of stress such as excess muscle tension can be cured or avoided by learning how to balance your neck properly. You could benefit from contacting a teacher or joining an existing group.

26. March 2007

Easy Detox

The Detox process is to assist in ridding the body of toxins which can greatly improve your energy levels. This is done by cutting back on foods that are known to generate toxins. Most detox plans are very strict and may require seeking medical advice before commencing. Tea, coffee, fizzy drinks and alcohol are replaced by herbal teas and at least 2 litres of plain water per day. The program should last 2 weeks and you should eat fresh vegetables such as tomatoes, spinach, peppers, broccoli and beetroot. Eat plenty of fruit such as bananas, oranges, apricots, kiwi fruit and raspberries. Avoid red meat, white bread, rice and pasta, with wholegrain foods being the preferred option.

25. March 2007

Vegetarian

A well balanced vegetarian diet can have lots of positive health benefits though protein replacement is a major consideration. Non meat protein sources are nuts, beans, seeds, lentils, yoghurt, cheese, eggs and tofu. It is important to combine different types of plant proteins in order to get what is classified as ‘complete protein’. Vitamin supplements can also assist in ensuring that all nutritional needs are catered for. Folic acid is important for iron absorption normally found in liver also found in leafy green vegetables and fortified breakfast cereals.

24. March 2007

Running Injury

To avoid the potential for injury as a result of running training you should drink more than a litre for every hour that you run. You should always try and hydrate throughout the day and drink fluids that are less likely to encourage fluid loss ie alcohol and caffeine based drinks. You can lose up to 2 litres of sweat per hour from running and after 2 hours you could dehydrate. It is important to drink before you feel thirsty. Following strenuous exercise always cool-down with a low level of intensity and you should never just stop abruptly as this could leave you prone to injury and also delay recovery time.

23. March 2007

Overtrain

Lack of sleep can in some cases be a result of overtraining which can lead to levels of chronic fatigue and burn out. Your ability to function at a cardiovascular level can be reduced by over 10% due to sleep deprivation. North American studies reveal that our appetite increases by 10-15% as a result of poor sleep and exercising regularly can lead to an improvement in the quality of sleep experienced. So try to strike the balance where exercise has a positive effect on your health, exercising late a night can also reduce sleep quality.

22. March 2007

Tomatoes

Research carried out in Australia has found that tomatoes are effective in reducing the risk of heart disease by 70% as they can help prevent blood clotting which leads to strokes or heart attacks. Tomatoes contain high levels of lycopene which is an antioxidant that reduces the risk of disease. Betocarotene is also found in tomatoes and has been shown in trials to have anti cancer properties with certain types of cancer. Tomatoes also contain high levels of water so can assist in the hydration process.

21. March 2007

Dust Allergy

Dust mite allergy is a major cause of asthma and a large proportion of 5.2 million asthma sufferers within the United Kingdom have a dust mite allergy. The warm centrally heated homes are ideal for the dust mite to thrive where a lot of asthma sufferers are susceptible to the actual faeces of dust mite. The dust mite is also thought to contribute to sinus infections, rhinitis and eczema conditions. Positive treatment that eradicates dust mites by reducing humidity levels and increasing ventilation within the house is proving very successful, also keeping carpets, soft furnishing and curtains to a minimum.

20. March 2007

Good Wine

Research seems to suggest that to drink moderate amounts of wine per day is good for the heart. Red wines and rose wines are considered better because they contain higher levels of antioxidants than white wines. Though it is not known how wine and beer affect the heart from a long term perspective. However it is believed that alcohol can increase HDL (High Density Lipoproteins) the positive form of cholesterol. Every gram of alcohol contains approximately 6 calories so a calorie controlled diet could be affected.

19. March 2007

Dietary Goals

Your dietary goals should be to regularly eat high fibre and whole foods which are low in saturated fat. You should reduce the amount of processed foods consumed and grill or lightly cook foods rather than microwave. Five portions of fresh vegetables and fruit should be eaten every day and shouldn’t be overcooked as some essential nutrients can be lost as a result. The drinking of non alcoholic and non caffeine based drinks is a more prudent option throughout the day to keep the body well hydrated and dilute the effects of toxins within the body. The amount of calories you consume throughout the day should not exceed the amount you expend.

18. March 2007

Smoking & Health

If you have made the positive decision to quit smoking try and get professional advice from your Pharmacist or Doctor. More than 11 million people have successfully quit smoking within the United Kingdom. List the reasons why you want to stop and the best approach is to go for a complete cessation of the habit using nicotine replacement products to assist with the withdrawal symptoms. Cigarettes cost an average £4.50 a packet so not only will you be reducing your risk of cancer and heart disease but you will also be saving a vast amount of money over time.

17. March 2007

Onions

Onions can increase positive HDL (positive cholesterol) by a third which can increase your resistance to illness and offset heart disease. Eating raw onions is extremely good for your digestive health and onions have a high sulphur content which assists with maintaining the health of the skin. Onions and garlic are believed to be beneficial in tackling cancer tumours as well as boosting your immune system. Onions are also well known for having anti cancer qualities.

16. March 2007

Copper

Copper as a supplement to your diet can reduce age related degeneration of body tissue. It is believed to be a non allergenic substance and many people wear copper bracelets to relieve the effects of arthritis whereby the copper is absorbed through the skin. Using copper pans however for cooking can destroy vitamin C, vitamin E and folic acid this is caused by copper affecting the sulphur compounds in vegetables. There are traces of copper in some dark chocolate which can assist with improving your vision.

15. March 2007

Positive Alcohol

Drinking alcohol to excess is damaging to your health, however it is believed that moderate alcohol consumption can increase your levels of HDL (high density lipoproteins) which are positive cholesterol. It can also decrease the chance of clogged arteries. So a sensible level of consumption can be more beneficial than abstaining. Every gram of alcohol contains approximately six calories so should be avoided if you are on a calorie controlled diet. Studies also show that women stand a greater chance of conceiving if they drink less alcohol.

14. March 2007

PMR Progressive Muscle Relaxation

This type of relaxation technique is effective in reducing stress, anxiety and excess muscle tension. The method usually involves lying on your back in a quiet and relaxed environment working through various muscle groups of the body by systematically concentrating on relaxing individual muscle groups progressively. Various instructional tapes with relaxing background music are available to guide you through the PMR method.

13. March 2007

Skin Fit

Exercise is good for your skin as it increases the blood flow to the skins’ surface and also transports nutrients to the surface of the skin. Excessive consumption of alcohol and smoking can damage the elasticity of the skin and also effect collagen production so creating a premature ageing effect. The increased blood flow to the skin can ensure a healthy renewal process. Being well hydrated prior to sleep and having enough quality sleep (minimum 7 hours per night) will assist in maintaining the moisture of the skin therefore assisting in regenerating and repairing skin tissue.

12. March 2007

Immediate Effect

When quitting smoking you can feel the positive physical effects very quickly as just after 3 days of not smoking your breathing will be easier and you will have more energy as a result. There are over 4,000 chemicals contained in cigarette smoke and smoking can reduce the duration of your life. It is believed that not exercising is as damaging to your health as smoking 10 cigarettes a day. So by giving up smoking and increasing your levels of exercise you can make a considerable improvement on your immediate health status, quality of life and prolong the duration of your life.

11. March 2007

Exercise

People experiencing pain may not feel like doing any increased activity but light exercise can reduce pain by boosting the serotonin levels in your body. Serotonin increases the flexibility of the blood vessels and can reduce pain perception in the brain. Exercise can also stimulate the biochemical release of endorphins which also act to suppress the perception of pain. Eating foods like bananas and nuts that contain magnesium can stimulate muscle relaxation and reduce tension.

10. March 2007

Regular Exercise

After several weeks of inactivity the effects of exercise can be lost. Recommendations from health experts now suggest 4 to 5 times a week of vigorous exercise lasting 30 minutes duration will result in positive health gains. Improvements will take place in the forms of increased muscle tone, flexibility and posture. Consistent exercise reduces your risk of cardiovascular decease considerably as well as elevating your mood and reducing anxiety. It is believed that not exercising is the equivalent in terms of health risk as smoking 10 cigarettes a day.

09. March 2007

Motivation Technique

A motivational technique called ‘Positive Banking’ can increase your ability to maintain a Positive Mental Attitude (PMA) even during difficult times in your life. You partner up with a friend or family member and agree to contact them regularly every day or every other day. Once you have agreed this informal positive contract you then share with that person 3 positive things that have happened since you last spoke, the other person does the same. This process carried out over a long period of time not only helps you to start recognizing positive moments in your life but also to have a more positive focus and doing more positive things, as opposed to over focusing on the negative aspects within your life.

08. March 2007

Skin Moisture

Your skin repairs and regenerates itself during sleep so a good nights’ sleep is important to maintaining healthy skin. Eating fish such as mackerel, salmon and tuna that contain Omega 3 fatty acids will help lubricate the skin. Exercise increases blood flow to the skin and can rejuvenate your skin. Excessive consumption of alcohol prior to going to sleep and smoking can increase the aging process of the skin.

07. March 2007

Lack of Sleep

A lack of sleep can slow down your metabolism which may have a negative knock on affect on your body fat levels. Good quality sleep can create a more positive mental attitude so that you are likely to be more active. Poor or little sleep can give a greater perception of fatigue which impairs your ability too perform mentally and physically throughout the day. A minimum of seven hours of quality sleep a night is recommended for maintaining your health related fitness levels.

06. March 2007

Cat Nap

If you are fortunate enough to have time for a ‘Nap’..a short sleep, in the afternoon it can reduce muscle tension, in particular the muscles in your back, as lying down takes considerable pressure off the muscles in your back as opposed to sitting or standing. However depending on the physical demands of your day it is not recommended to sleep longer than 30 minutes as this can affect night sleep patterns. Some top athletes in full training often sleep for a couple of hours after lunch to cope with the work loads demanded of them to stay at the top, but training to this level is outside the bounds of health related fitness expectations.

05. March 2007

Depression

One of the major symptoms of depression is extreme tiredness which can be caused by interrupted sleep patterns due stress. Stress can manifest itself in many ways over- tiredness, inability to sleep and sometimes sleeping too much. People under prolonged stress can often experience anxiety attacks where they feel their heart racing and suddenly feel excessively hot. There are very many techniques involving deep breathing exercises that can reduce these levels of anxiety as they happen. Professional counselling is often a positive step towards finding the source of the anxiety and how to deal with it in a positive way.

04. March 2007

Pain Free

Exercise and being active can often reduce pain by increasing serotonin levels in the body as well as endorphins that give you a greater sense of well being. Sleep is essential for tackling pain as sleep deprivation can increase the perception of pain. A minimum of seven hours quality sleep is recommended to maintain mental and physical wellness. P.M.R. Progressive Muscle Relaxation is a constructive relaxation method which involves a progressive relaxation of muscles from the top of your body to your extremities, whilst performing a relaxing breathing technique that concentrates on prolonged exhalations.

03. March 2007

Swim

Muscle tension can often cause neck and back stiffness that may lead to further back pain and soreness. Exercise can reduce muscle tension caused by stress and general day to day lifestyle, ie driving, sitting in front of a computer for work etc. Swimming is an excellent form of exercise to reduce a stiff neck. The water not only supports the body structure in relatively cool water as well allowing the muscles to be worked and stretched without discomfort. If you are an older exerciser you will still need to perform weight bearing exercise or resistance training to ensure bone strength is maintained.

02. March 2007

Post Marathon Recovery

If you are courageous enough to complete a marathon 26miles 385 yards/ 42 kilometres of endurance running you will need to treat your tough body with some T.L.C. Tender Loving Care, by slow active recovery. This can be done a number of ways on land or water, because within 48 hours the specific running muscles will resist and demand rest, so there is a need to resist the temptation to put further strain on the already strained muscles. Water based exercise, light muscle massage, leisurely walking on even/ flat ground and rest are the recommended therapies. Drink plenty of fluids and be kind to yourself and rest actively don’t rush it.

01. March 2007

Back Pain

Bad back pain can be as a result of weak abdominal muscles and inflexible hamstring muscles at the back of the upper leg muscles. Poor posture and weak back muscles can increase the chance of potential back pain and strain. Abdominal curl exercises performed regularly approximately 5 times per week with 2 sets of 8-16 curls can lead to a increase in abdominal muscle strength and a greater resistance to back pain as well as an improved posture. Always perform abdominal curls on a soft surface with legs bent at the knee and never pull on your head or neck during the exercise.