Fitness Tips: May

30. May 2007

Smile

Its true ‘Laughter is the best medicine’ studies have shown a direct link with humour and a positive immune system. Smiling and laughter actually produces the same bio-chemical release (endorphins) in the brain as when you exercise. One of the healthiest things you can do each day is smile, studies have shown that people who are more positive and happy live longer and it goes without saying that they have a better quality of life because they are happier silly isn’t it why do we need telling! So make a point of seeing the positive funnier side of life you will be the better for it and just think of all those facial muscles you exercise every time you smile.

29. May 2007

Mood Food

Regular activity and exercise can reduce anxiety and enhance your mood therefore giving you a happier outlook on life. What you eat can also affect your mood and certain foods can actually lift your mental energy and wellbeing. A diet that contains high fats and high-sugar are contributing factors to long term depression. Certain foods trigger chemical changes in the brain and therefore greatly affect your short term mood. Eating fruits can help maintain and stabilize your blood sugar levels, where as eating foods with simple sugars create inconsistent blood sugar levels and the brain interprets this as tiredness and feeling low. So eat good mood food like lots of fruit and vegetables and complex carbohydrates for long term energy.

28. May 2007

Summer Running

With the better weather its time to get out and about in the outdoors and in the fresh air, you should have a minimum of 20 minutes daylight per day. Running is a great way to do this, running regular reduces your cholesterol and your blood pressure and gives your heart and lungs a good work-out. Running can be a sociable experience in fact you are more likely to continue exercising if you have a training partner or run as part of a group because peer pressure is often a strong motivator. Running regular will reduce body fat and tone your muscles so giving you a leaner body shape which will in turn increase your self esteem, running will also enhance your mood and reduce anxiety.

27. May 2007

Eat Slow

If you chew your food slowly it will provide more nutrition because the digestion process starts in the mouth, try to chew your food until it is almost fluid in your mouth before swallowing. It is also better to eat your food when you are calm as digestion is more effective than when you are stressed out or angry. Eating the right foods is the main issue the quality of your food is crucial for general health and wellbeing. Eating raw or lightly steamed vegetables and try to avoid microwave cooking your food as its nutritional value is greatly reduced as a result.

26. May 2007

Cold Immunity

A diet rich in tomatoes can reduce your susceptibility to viruses and the common cold. Daily consumption of citrus type foods containing vitamin C, such as oranges, mandarins and lemons; which cannot be stored in the body is another way to increase your resistance. By exercising regularly you can increase your immune system and make yourself 30% less likely to be off work than a non-exerciser. It is also believed that zinc can shorten the duration of a cold by a few days as well as alleviate sore throats and nasal congestion.

25. May 2007

Hydrate

By drinking 5 large glasses of water throughout the day you can actually reduce the risk of coronary heart disease by 40%. If you are exercising daily you will need to drink more fluids especially in the summer. Drinking alcohol can lead to reduced levels of hydration in your body, so consciously drinking water throughout the day will top up the fluid levels in the blood ensuring that the blood is less viscous. Brain function is more efficient if you are well hydrated and endurance performance can be greatly reduced if you reach a state of dehydration.

24. May 2007

Teenage Smoke

Despite all the anti smoking literacy and health education statistics, we are seeing recently an increase in young people/teenagers smoking. Keeping children active and interested in outdoor activities is important not only for their general health but also their mental wellbeing. Positive sporting and adult role models are better than the visual images of celebrities and film stars smoking. Smoking is not cool and that message has to come across clear not only from government agencies but from responsible parents and guardians. Smoking actually constricts blood capillaries so restricting the blood circulation to the skin, so you are less likely to look like an air brushed film star anyway.

23. May 2007

Maintain Iron

It is important to maintain iron levels within the body if you are regularly exercising, to ensure good oxygen transportation within the blood stream, not only for optimum sports performance but also general health and day to day energy levels. Red meat contains easily absorbed iron (2.3mg per 100g) also by eating green vegetables such as spinach and broccoli and also small levels in chocolate. A good way to test if your iron levels are low is to stand in front of a mirror and pull your lower eye lid down and the area under your eye should be red if this isn’t the case then you should consult your Doctor as you may be anaemic (deficient in iron).

22. May 2007

Motivation Techniques

To maintain your motivation to exercise there are different techniques. Visualization, where you imagine yourself exercising very well before you start, this is a type of controlled positive daydreaming that is favored by many top class athletes. Start by setting achievable targets with goals that you can achieve then keep improving upwards in increments. Monitoring your progress by keeping a training diary is an effective method of sustaining motivation levels. Also having a regular training partner can not only increase your exercise quality but also your consistency.

21. May 2007

Stress

The biggest cause of long term sickness leave in the UK is stress which has replaced the previously highest cause back pain. Causes of stress can vary from personal tragedy, work pressures, money problems and marital break up. Research done recently found that people are suffering from depression from an earlier age as a result of accumulated debt. Men are less likely to recognize they are suffering from stress and being aware of the symptoms such as being withdrawn, irritability, aggression, lack of sleep and is in some extreme cases too much sleep. If you recognize that you may be suffering from stress consult with your Doctor as well as increasing activity and exercise which can alleviate stress and anxiety.

20. May 2007

Heart Disease

If your waist measurement goes above 40 inches you are putting yourself at risk of heart disease. 249 out of 100,000 men die prematurely from heart disease in the UK as opposed to 89 women (out of 100,000) as a result of smoking, excessive alcohol consumption, stress and over eating. If you recognize you are at risk a major change of lifestyle is needed by increasing your activity levels, reduce alcohol consumption, stop smoking and reduce your saturated fat intake, it is important to visit your Doctor for a medical assessment prior to any exercise program.

19. May 2007

Alcohol

5.6 million men in the UK drink more than the healthy level of alcohol (21 units per week) this means that men are more likely to engage in potentially risky behaviour. There is a lot of literature out there to advice on how to cut back on alcohol consumption and also a visit to your Doctor for a medical assessment if you suspect you have been drinking too much regularly. Keeping a diary to assess how much you are actually drinking is a good start and trying to have an alcohol free day each week. One unit is the equivalent of half a pint of beer and regular heavy drinking can lead to increased fat levels in particular around the midriff in men which put them at risk of heart problems.

18. May 2007

Sedentary Lifestyle

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. Engaging in regular vigorous exercise can greatly reduce the likelihood of heart disease and elevate your mood due to endorphins, which are naturally occurring bio-chemicals released into the body during and after exercise. Exercise reduces body fat and makes cells more responsive to insulin, by exercising regularly 5 times per week you can reduce your risk of diabetes by 45%.

17. May 2007

Good Nutrition

Nutrition can play an important role in the reduction of the risk of cancer. Antioxidants found in vegetables and fruit containing phytochemicals which can protect against cancer. Recent North American studies have shown there are positive links to cancer prevention from trace minerals such as zinc, selenium and copper. The protective qualities of these trace minerals were regardless of age, gender or body mass index, so basically they work for everyone. It is believed that zinc can reduce the duration of the common cold as well alleviate sore throats and nasal congestion.

16. May 2007

Mountain Biking

Mountain biking is an excellent way to keep fit as it caters for your strength, cardiovascular fitness and fat reduction needs. Riding off road on uneven and unpredictable surfaces means a degree of caution and daring is needed. Stay relaxed whilst riding the bike and slow down if it appears too dangerous, if you are too tense it can inhibit your balance and you may risk falling off. Keep your weight slightly further forward when climbing up hill in a low gear but not too far forward that the back wheel loses traction in the dirt. When you are descending try to transfer your weight to the back of the bike. Concentration on safety is important not only for yourself but for other trail users and always wear a safety helmet.

15. May 2007

Injured

If you are unfortunate enough to get injured while training treating yourself as soon as possible can prevent the injury getting more complex. There are a number of First Aid practices that can prevent the injury worsening firstly rest, don’t continue through pain. Try and ice the affected area but wrap the ice with a cloth to prevent damage to the skin and compress the area with a bandage but not too tight. Then try and elevate the injured limb and if the pain persists then seek qualified medical advice and don’t try to exercise through the pain.

14. May 2007

Fit Increase

Individuals get fit by gradually increasing the intensity, frequency and duration of their training overtime. This is called Overload whereby the physiological demands are gradually scheduled to increase in small increments to allow the body to adapt and recover. A long term exercise program with evenly spaced challenging increments will get you fitter than you could’ve first imagined, you do have to be patient because it doesn’t come overnight no matter how hard you try.

13. May 2007

Complex Food

If you are training regularly your diet should include 50% of complex carbohydrates in a natural complex form rather than refined process carbohydrates. Complex carbohydrates contain minerals, fibres and vitamins essential for natural energy release and can be found in whole meal pasta, bread, cereals, vegetables and fruit. These types of carbohydrates are slow release high energy sources with all the essential vitamins and minerals for endurance based exercise.

12. May 2007

Relax

Relaxation is an important part of all Health Related Fitness programs as stress can affect the immune system, exercising regularly can greatly reduce anxiety and stress levels. Too much exercise can lead a reduction in your immune system so you literally need a happy balance, enough exercise to reduce stress and raise your health status but not so much that you become injured or ill. Exercise stimulates a bio-chemical response called endorphins which contain natural pain reducing qualities that give a sense of wellbeing.

11. May 2007

Finnish Study

Finland has a great reputation through history of Olympic endurance success and is regarded as the most active and healthy nation in Europe. Recent Finnish studies from 60,000 participants found that people who ate apples were 12% less likely to experience serious health conditions than those who didn’t. Eating apples every day can reduce the risk of stroke and heart attack by 25%. Apples contain roughage important for healthy digestion and also fructose which is a fruit sugar that is a quick energy source.

10. May 2007

Antioxidant Foods

Following exhaustive exercise it is important to eat antioxidant-rich foods to counter the waste products that can damage cells, proteins and DNA. These waste products are called ‘free radicals’ and by regularly eating coloured fruit and vegetables ie broccoli, carrots, peppers and oranges you can reduce the effect of free radicals within your body and carry on indulging in exhaustive exercise as long as you make sure you schedule enough recovery phases.

09. May 2007

Flexible Muscle

Before stretching you should first ensure that your muscles are warm, warming the muscles externally with hot wraps, saunas or extra clothing can assist in the warm up process prior to effective stretching/mobility exercises. However increasing the muscle heat internally from light aerobic exercise can reduce some of the muscle tension and prepare the muscle for a static stretch lasting 30 seconds to point of discomfort and then release. Performing stretching exercises frequently throughout the day will gradually improve your levels of flexibility over time.

08. May 2007

Sweat

If you are training hard and regular you need to maintain your body fluid levels for general health and also performance. If you lose only 2% of your body weight in sweat as a result of exercise you can have a 20% reduction in your ability to perform aerobic exercise. Keeping hydrated throughout the day before, during and after exercise will assist in maintaining exercise levels and delay the onset of fatigue due to dehydration. Drinking carbohydrate and electrolyte drinks as soon after exercise will lead to a quicker recovery from rigorous exercise.

07. May 2007

Exercise Variation

A good way to maintain exercise motivation is to vary the type of training over a long period of time. Varying your training type will also make you less susceptible to over use injuries and illness by adopting a cross-training method make exercise more fun. Combining cycling, running, swimming, resistance training and rowing you can ensure an all round level of body fitness that is balanced and varied. Like all methods it is important to schedule the program so that you don’t over do it or in fact under do it, at the end of the day all types of training requires the need to be disciplined and adhere to the task.

06. May 2007

2 Types of Motivation

There are two types of motivation (NS) Need to Succeed and (MAF) Motive to Avoid Failure. The Need to Succeed is perhaps the most positive type because the individual is motivated by a willingness to achieve from an individual desire to progress and succeed in their area of concentration. The Motive to Avoid Failure is also effective but relies on the individual having an amount of fear at the prospect of not succeeding so they are actually scared of losing, so this type of motivation comes from a negative premise and may be a more stressful type of achieving a goal. Most individuals may have a mixture of the two to a lesser or greater degree.

05. May 2007

Diabetes

Researchers from North America believe that consuming a gram of cinnamon can reduce blood sugar levels by 1/5th. Cinnamon is a ‘spice’ that can be beneficial to people with type II Diabetes which is commonly linked to people with obesity and the onset of age and is a major heart disease risk factor. Exercising 5 times per week can make the cells more responsive to insulin and reduces the risk of diabetes by 45%.

04. May 2007

Running Shoes

It is important to regularly change your running shoes before they breakdown and cause injury. If you are regularly running as part of an exercise fitness program, you could be risking injury if your running shoes are too worn out. It is important that you have plenty of support and cushioning from your running shoe, especially if you run on hard surfaces. Early indicators such as shin pain, knee and tendon soreness may suggest that it is time to get a new pair of trainers. Running on soft and varied surfaces will also reduce the risk of injury and it is important to warm up and start slowly at the beginning of the run too.

03. May 2007

Citrus

Oranges are high in vitamin C which is essential for maintaining natural immunity, skin and assists the artery walls to stay elastic and strong. Orange juice can boost your HDL High Density Lipoprotein, which is the positive cholesterol and can provide a short term energy boost from the fruit sugar fructose. You can also find vitamin C in bananas, cherries, broccoli, avocados and most citrus fruits. Drinking a glass of orange juice with every meal can help prevent heart attacks and strokes.

02. May 2007

Increase Activity

There are a number of ways to increase our daily activity levels in a practical everyday life. House work done vigorously at a faster pace than normal is one way to increase incidental exercise, playing with the children and joining in their games rather than being a passive spectator will not only be healthy for you but great fun for the kids too. Getting out in the garden digging, weeding and cutting the grass for half an hour can burn 100 calories.

01. May 2007

Joint Health

Although in general people believe that joints can wear out from exercising it is actually a falsehood. Regularly exercising protects and enhances joint health as well as strengthening tendons and muscles that keep joints in place. Problems often occur with joints as result of lack of use or using the joint in an inappropriate way. Poor technique and style can lead to joint misuse and injury, incorrect seating and poor posture especially for long periods of time ie in the work place, can create injury and pain. Even the position height of a bicycle saddle can cause knee problems after long term use.

30. April 2007

Rest

Training adaptation is when your body adapts to increases in physiological demands from exercise. Adaptation occurs during recovery or rest phases within your training program you get fit recovering from exercise. A lot of people who exercise often fear taking a days rest because they think that they will lose fitness but it is important to schedule rest into your training plan. Recreational exercisers should take 2 days rest a week and performance athletes 1 day rest per week, Paula Radcliffe prolific trainer and World Marathon Champion takes one day rest in ten.