Fitness Tips: November

30. November 2007

Keep Moving

It is important to keep moving whether incidental exercise or formal exercise sessions, anything that makes you slightly out of breath and that raises your temperature. You should be able to exercise whilst still maintaining a conversation this lower intensity is still beneficial to your heart health, exercising for a minimum of 30 minutes five times a week will keep your muscles toned and your bone density maintained throughout the passages of time. Being outdoors also boosts vitamin production due to exposure of daylight, if you work indoors all day remember a minimum of 20 minutes of daylight per day will boost your health status even if it is just a light stroll outdoors.

29. November 2007

Smoking

Do you need convincing that smoking is bad for you and others around you? No you don’t; but I am going to tell you anyway. Smoking adds to a build up of fatty material in your arteries that causes your arteries to thicken and clot which can lead to strokes and heart attacks. Tobacco contains nicotine that increases the rate of your heart and also your blood pressure leading to your heart having to artificially work harder to pump more blood around the body. If you can give up smoking you can massively reduce your risk of a heart attack by half and it can also greatly reduce the risk of developing cancer.

28. November 2007

Lift Weights

Studies carried out in the USA have shown that weight training or resistance training will increase your metabolic rate as well as maintaining your muscle mass. Both these issues are of significance as you get older because you gradually naturally lose your muscle mass as you get older and your metabolic rate decreases too. By consistent and regular weight training you can offset the physical decline of age and muscle burns more calories than fat, post calorie consumption can burn up to 15% more following a weight lifting session. It is important to seek professional advice on correct weight lifting technique to avoid possible injury.

27. November 2007

Walk

Regular brisk walking (at least 5 days a week) is fantastic for your health status as it can reduce your risk of heart disease and colon cancer, as well as reducing blood pressure. Walking can enhance your mood so offsetting depression and anxiety by boosting endorphins (positive mood enhancing bio chemicals that are secreted in the brain during and following exercise). Walking over varied terrain can tone muscles and increase your bone density, important as you get older to offset a reduction in muscle mass and to maintain bone strength. If you are walking long distances always let people know where you are going and when you expect to be back and always carry fluids to ensure you are well hydrated.

26. November 2007

Yoghurt

Recent research has shown that by eating live yoghurt you can reduce your risk of catching a cold by 25%. It is believed that live bacteria in yoghurt can provide protection by producing natural antiviral substances in the body. Probiotics are lactobacilli and bifidobacteria can boost the body’s resistance to infection. Having a breakfast with yoghurt and basic muesli that contains nuts and seeds rich in free fatty acids (EFAs) and berries (cranberries & blue berries) is the best health related fitness breakfast you can start the day with, along with a glass of fresh orange of course.

25. November 2007

Berries

Berries are full of health boosting nutrients such as antioxidants and vitamin C that can offset pre winter colds and also plenty of fruit fibre important for digestive health. Berries also provide a quick energy release throughout the day that can maintain your metabolic rate that ensures you burn fats and calories constantly throughout the day. Berries also contain fructose (fruit sugar) that create can a sustainable energy release without an insulin response, so that your blood sugar levels remain stable.

24. November 2007

Mood Enhance

People who suffer from depression or anxiety can reduce their levels of stress by a number of natural routes that can also enhance their mood. Regular exercise can alleviate the symptoms of stress, during and following exercise natural mood enhancing substances are produced in the brain called endorphins. A natural herb that may also counter the effects of anxiety is St John’s Wort which is believed to increase levels of serotonin and dopamine in the brain, always seek professional medical advice before taking herbal medicines. By eating three portions of oily fish per week that contain omega-3 fatty acids can also help enhance your mood.

23. November 2007

Angina

Angina is a chest pain that has a tight gripping sensation and can be relieved by resting or by taking prescribed angina drugs such as nitrate in tablet or spray form. If the symptoms do not go away it is possible that it could be the start of a heart attack and professional medical assistance should be sought immediately. Angina can be brought on by mental or physical stress and can often occur if you walk immediately following a heavy meal in cold weather. Reducing saturated fats and stop smoking, if you are a smoker; can lead to prevention and over time improve the condition of the blood circulation around the chest and heart.

22. November 2007

Middle-age Spread

With the onset of creeping obesity as we get older there can be an increase in the size of your midsection. To offset this natural process try to eat smaller more regular meals to boost your energy levels and metabolism through out the day. By regularly doing resistance training you can maintain your muscle mass, because as you get older you gradually lose muscle tissue, by increasing or maintaining your muscle mass you can also maintain your metabolism levels too. By being more regularly active and eating fish rich in omega oils as opposed to red meats and processed foods that contain saturated fats you can offset middle-age spread.

21. November 2007

Running Knees

Research carried out at Stanford University, in California has found that people who run regularly are less likely to suffer from musculoskeletal and arthritis pain than people who do not run. Consistent running training enables your ligaments, tendons and muscles to become stronger so lessening the likelihood of knee pain or injury. It is important to train in well fitted supportive training shoes, also regularly changing the surface that you run on, so try to run off road, on grass, dirt paths and on running treadmills to avoid overuse or repetitive strains.

20. November 2007

Vitamins

Vitamin C also known as ascorbic acid  and can be found in a variety of fruit and vegetables. It boosts collagen production and healthy skin as well as reducing free radicals that damage body cells. Vitamin C can be found in peppers, potatoes, citrus fruits, broccoli and Brussels sprouts. Your body converts beta-carotene into vitamin A, and can be sourced from vegetables and fruit that are yellow, red, orange and green in colour. Vitamin A is essential for eye health and can prevent cataracts and also can boost the skin’s natural protection from the sun.

19. November 2007

Echinacea

The healing qualities of Echinacea have been under question recently having long been touted as the herb that has special immunity building qualities that protect against colds and flu. A report published by the Lancet suggests that Echinacea can reduce the chances of catching a cold by half and lessen the duration by approximately one and a half days. The research was carried out in North America from 14 studies about the positive effect of the anti-cold qualities of Echinacea.

18. November 2007

Fit Fish

It is well documented that people who live around the Mediterranean shores of Europe live longer due to their diet of oily fish, whole grains and green leafy vegetables. Studies carried out by Harvard School of Medical Health in the USA have found that men who ate a Mediterranean diet were 50% less likely to develop chronic obstructive pulmonary disease (COPD) than others who ate a diet of processed foods and red meats. So eating oily fish is not only good for your arteries and heart health but it is also beneficial to your lungs health too.

17. November 2007

Pistachio

North American research was carried out from a study done on volunteers who were asked to supplement a low fat diet with pistachio nuts or none at all. After one month the respondents that ate pistachio nuts had recorded significantly lower levels of cholesterol. So eating a handful of pistachio nuts a day may help to lower cholesterol and keep arteries healthy. This is because pistachios are rich in lutein, an antioxidant that is believed to assist in avoiding clogged up arteries. Pistachio nuts also contain potassium important for muscle contraction and also vitamin E.

16. November 2007

Squats

Resistance training with weights is an excellent form of strength training especially for the large muscle groups on the upper legs. A good form of resistance exercises are squats that involves the bending of the legs whilst supporting a heavy weight on your shoulders with heals firmly on the ground and dropping your backside towards the ground so that the weight is taken on the legs. The knee bends should not go beyond 90% as this will cause excessive and possible damage to the knees and you should keep your back straight. It is important to get proper instruction prior to performing this exercise and always try to work with a ‘spotter’, someone to assist with the weight if it becomes too much.

15. November 2007

Neck Ache

It is important to seek medical advice if you regularly get neck pain or discomfort. The vertebrae are smaller in the neck (cervical) area of the spine just below the head and as such care should be taken when exercising where the neck is involved. Try to avoid excessive rolling of the head and extra weight bearing of the neck should also be avoided. When performing sit up type exercises never pull on the back of the head as this can put extra strain on the muscles at the back of the neck. If you work for long periods at a computer it is important that your posture is good and that the screen is positioned correctly so as not to cause neck strain due to a poor angle.

14. November 2007

High Carbs

Complex carbohydrates such as brown rice, wholemeal bread and wholemeal pasta are excellent sources of slow release sustainable high energy. These are excellent foods for long term stamina especially endurance based events such as cycling, swimming, running and long distance walking. Marathon runners often prepare to run 26 miles/ 42km by ‘Carbohydrate Loading’ in the days prior the event by consuming higher amounts of complex carbohydrates it is also important to increase the amount of fluids consumed as well for efficient absorption to take place.

13. November 2007

Adapt & Improve

‘Gradual Overload’ is an important factor of fitness in improvement in all areas of training, it involves that your training demands gradually become more progressive by increasing either the frequency, intensity or duration of your training systematically. Overload is the amount of work needed to increase your fitness levels and the ability to adapt and improve takes place during the planned recovery phases that are needed for the training effect to take place. It is important that there should not be an increase greater than 5% per week in the intensity or amount of training you do.

12. November 2007

Positive Fat

The positive functions of nutritional fats include that they act as carrier for fat soluble vitamins A,D, E, and K, fat is also for the protection of vital organs within the body. Fatty acids are essential for cell membrane function which is another positive factor and free fatty acids are important as an energy source for endurance based events. In extreme cold environments sebaceous fat acts as an insulator under the skin to reduce heat loss from the body.

11. November 2007

Warm Up, Cool Down

Warming up prior to exercise is essential to prepare the body by increasing the blood flow, heart rate and body temperature by lightly exercising for approximately 5-10 minutes. When the exercise session is complete it is important to cool down so there is a gradual transition from exercise to rest, this will improve recovery and can reduce possible muscle stiffness and fatigue. Light stretching whilst the muscles are still warm can ease tight and sore muscles as well as gradually improve flexibility over time.

10. November 2007

Sodium

Most healthy diets naturally contain salt which is an essential ingredient in our diet but by having high levels of salt in our diet it can be detrimental to our long term health. It is best to keep your consumption to less than 6g a day. The sodium in salt increases the risk of strokes, high blood pressure and heart disease, so it is better to season your food with natural herbs and spices rather than adding salt to your food. Try to read the labels so you can get a clear idea of which everyday foods have high levels of salt in them.

09. November 2007

Whole-food Snacks

Whole-foods snacks that are not processed and natural are excellent for boosting energy and maintaining health and well being. Dried Apricots are rich in minerals, low in fat and excellent for quick energy. Dried Goji berries have high amounts of essential nutrients and polysaccharides as well fructose (fruit sugars) again ideal for a quick and sustainable energy release. Pistachio nuts are high in potassium and also vitamin E, unsalted nuts are obviously more beneficial to reduce sodium intake. Pumpkin seeds are rich in magnesium and zinc which greatly enhance your immune system levels. Red Kidney beans are high in fibre and contain high levels of folate and magnesium which contribute to maintaining healthy bones.

08. November 2007

Stress Reduction

A recent study carried out by a University in the South of England showed that 90% of the respondents with mild depression increased their self esteem following a 30 minute walk in the country. Any type of formal or informal exercise will reduce the affects of stress and anxiety due to mood enhancing bio chemicals such as endorphins and serotonin that leave you feeling energised and happier. Incidental exercise like walking to work or the shops or gardening can have a very positive affect especially if you are outside in the daylight, exposure to a minimum of 20 minutes a day of daylight can increase the vitamin D production within your body.

07. November 2007

Super Foods

Some foods that are naturally high in essential nutrients, antioxidants and oils and these are believed to be beneficial to your health status. Foods such as avocados, broccoli, beetroot, beans, olive oil, spinach, peppers, tomatoes, oily fish and various berries are high in nutrients and low in saturated fats. Antioxidants found in these type of foods help the body resist cell damage and boost the immune system as well as promoting a healthy heart.

06. November 2007

Row

Rowing is an excellent form of cardiovascular endurance exercise and if performed correctly is a whole body workout. Whether you row on water or on a rowing machine in the gym it is important to seek advice on the correct way to row as poor technique can lead to possible injury, particularly in the upper and lower back area. Try to concentrate on your back remaining upright where possible and let the legs do the work. Whilst rowing the large muscles of the upper legs pump huge amounts of blood directly to the heart which can work the heart to a higher level.

05. November 2007

White Fish

White fish contains numerous mineral and vitamins as well as a fat free protein option. White fish such as haddock, plaice, whiting, cod, lemon sole, monkfish and sea bass contain minerals such as selenium (which is an antioxidant important for the health of the heart). White fish also contains Vitamin B12 which contributes to a healthy nervous system and is vital for promoting normal growth as well as healthy blood cells. It is recommended ideally that you eat two portions of fish per week, one of which should be an oily fish.

04. November 2007

Multi-sport

An excellent way of maintaining motivation levels and consistency of a health related fitness program is to vary the type of training you do on a regular basis. By cross-training (mixed type training) you can sustain your enthusiasm levels as well as challenging your body in a more holistic way. By cycling one day and swimming the next it enables your specific working muscles to recover from the previous exertions. Also the variety of exercising muscles are challenged in a different way and at different levels of intensity which can give a greater more balanced all round body fitness.

03. November 2007

Reasons to Exercise

There are various reasons why you should exercise to improve your health related fitness levels. Exercise can alleviate depression, reduce anxiety and stress due to natural bio-chemicals that are released into the brain during and following exercise. Exercise can improve your body image and self esteem as well as reducing your risk of coronary heart disease. Small modifications in your lifestyle that include increased activity can make a big difference to your health status.

02. November 2007

Step Up Machines

Step up machines are extremely popular low impact exercise machines which can be located in most fitness gyms. They are designed to work the legs and lower back muscles for specific improvements to areas such as strength, endurance, muscle tone and flexibility. It is important to gradually build up the frequency, duration and intensity of sessions. Most machines have hand rails that are used for balance and with all exercise machines it is important to follow the instructions of use on the machine or from the fitness instructor at the gym.

01. November 2007

Rainbow Food

If you vary the type of coloured fruit and vegetables you consume you within the 5 a day portions (80g per adult) you will ensure that your diet is interesting and full of health boosting foods. The diverse colours of the vegetables and fruit indicate different phytochemicals (which are beneficial to health). So you should be looking towards as much diverse colours as possible on your plate to get the best variety of nutrients and vitamins. Fruit juices also count as a portion and you should aim to eat two portions of fruit and vegetables at each meal time.