Fitness Tips: October

30. October 2007

Avoid Hangover

To avoid a hangover don’t drink excessive alcohol but that said if there is no other option ie social and personal pressures. Then don’t drink more than 2-3 units per day with a unit equating to a glass of wine or half a lager or 25 ml measure of spirits. However if you go over your individual limit then make sure that you are well hydrated, don’t drink alcohol on an empty stomach. Try to drink as much water before you go to bed and keep a bottle of water by the bed in case you wake in the night. In the morning hydrate and try to raise sugar levels.

29. October 2007

Don’t Miss Breakfast

Breakfast is the most important meal of the day for maintaining energy levels. Missing breakfast means you miss out on essential nutrients, vitamins and minerals needed to maintain health. By skipping breakfast you can actually put weight on because you may tend to snack on fast foods that are high in fats and sugars. So starting the day with cereals and some fruit as well as a glass of orange will fulfil all your energy and essential nutrient needs for the morning. So don’t skip breakfast.

28. October 2007

Spinning

Spinning is a very popular class based exercise performed on a specialised stationary bike with a fixed wheel. The bike has an adjustable dial that increases the resistance of the peddle power therefore controlling the levels of intensity of exercise. A spinning class is an instructor led exercise session usually between 30-50 minutes duration usually performed to music. It is important to wear cycling shorts to reduce the friction. This is an excellent form of low impact exercise for fat reduction, increased leg strength and cardiovascular fitness. You will burn a very large amount of calories during a spinning session.

27. October 2007

Boxercise

Boxercise is an exercise form usually in a fitness class setting which is based on the same or similar training concepts that are used by boxers. A boxercise class format would possibly contain hitting pads, technique work, skipping, hitting and kicking punch bags or pads and other fitness callisthenic exercises ie sit ups, press ups etc. This type of fitness training is for all and not restricted to young men. The benefits are cathartic, physical benefits which include increased stamina, strength and agility as well as an increase in hand eye co-ordination.

26. October 2007

Swim

Regular swimming will improve your cardiovascular fitness and endurance as well as maintaining muscle mass and muscle strength due the resistance of the movement in water. Swimming is an excellent form of fitness training as part of a cross-training program. By having to regulate your breathing whilst swimming it allows more oxygen to flow to your working muscles and it can help you relax from the stresses of everyday life. Whilst your body is in water your weight is reduced to a tenth of the impact on land so there is a reduction of stress on joints and bones, so excellent for rehabilitation of injuries.

25. October 2007

Food Labels

It is important to read food labels to see if your food contains high levels of saturated fats. Most labels will say the amount in grams (g) of fat per 100g of food. If there is more than 20g per 100g of food then that is a high level. If it is 3 g per 100 g of food or less then that is considered low fat. You may also see saturates per 100g of food anything above 5g means the food is high in saturated fat. Of course the total amount of food you eat determines how much saturated fats you consume. Also look for sugar and salt levels on labels.

24. October 2007

Eat Well

It is important to eat the correct amount of food for how active you are. Base your meals on starchy foods, your meals on starchy foods, slow release complex carbohydrates for sustainable energy through out the day. Eat lots of fruit and vegetables and try to eat more fish (including a portion of oily fish each week.) Reduce saturated fats and simple sugars (read the labels) and attempt to eat less salt, 6grams per day should be the limit for an adult. Be more active to maintain a healthy body weight and drink more water. Breakfast is the most important meal of the day so do not skip it/ miss it.

23. October 2007

1st Aid

If you are unfortunate enough to pick up an injury whilst exercising it is time to take quick action to prevent the injury worsening. So first aid administered by your self based on the R.I.C.E. can greatly help/ R. rest, I. ice, C. compression and E. elevation. These basic guidelines can relieve discomfort and speed the healing process. However if the pain continues seek qualified medical advice and it is important to rest.

22. October 2007

Stress

In the long term stress can greatly affect your health and develop into clinical anxiety and depression. Stress can increase your coronary disease risk and trigger bowel disorders such as I.B.S. Irritable Bowel Syndrome. Back and neck pain can be as a result of increased muscle tension due to stress as well as increased B.P. blood pressure. It is therefore important to tackle the symptoms of stress early to avoid such health problems. Increased regular exercise and plenty of sleep (6-8 hours a night).  Some form of counselling may help to resolve the issues causing the stress. Breathing exercises can be very beneficial for reduction of stress.

21. October 2007

Oily Fish

Fish that are rich in Omega 3 fatty acids are extremely good for your health in particular your heart. Individuals should eat 4 portions of fish a week with one portion being approximately 140g. Examples of oily fish are mackerel, trout, herring, tuna, salmon, sardines and pilchards. Remember though that some canned and smoked fish may be high in salt, so some care should be taken if you have high blood pressure.

20. October 2007

Drink

If you regularly exercise it is important to drink plenty of water throughout the day. In a moderate climate we should drink about 6-8 glasses (1.2 litres) of water a day or other non diuretic fluids to ensure that we don’t get dehydrated. Try to avoid drinking fizzy and soft drink that have high sugar content. Try not to consume too much alcohol 2-3 units per day for women and 3-4 units per day for men before it can risk your health. Alcohol also contains lots of calories so cutting back on alcohol consumption could help you control your weight.

19. October 2007

Go For a Walk

Walking is good for you studies show that by regular walking can reduce the risk of coronary heart disease and strokes it can lower your blood lipid profile by reducing cholesterol. There can be a reduction in body fat whilst enhancing your mental wellbeing. Because it is weight bearing exercise you maintain and increase your bone density so help prevent osteoporosis. There is also a link with the reduction in the risk of colon cancer. Health experts recommend an accumulation of 30 minutes per day of brisk walking to maintain and improve general health.

18. October 2007

Maintain Muscle Mass

As you get older there is a gradual reduction of muscle mass within your body so it si important to work towards to maintaining your muscle mass. This can be achieved by weight bearing exercise, resistance training and a diet in protein. It is important that you consume 1.2 – 1.4 g of protein per day. Good sources of protein are fish, cheese, nuts, meat and soya products. Proteins also contain dopamine which is essential for quick brain alertness and activity.

17. October 2007

Medical Check

If you are considering starting a health related fitness training program it is better to be safe than sorry especially if you haven’t exercised in some time. So it is important that you have a medical check with your physician or doctor will give consideration to your family history in particular heart disease or diabetes. Seeking professional fitness advice or training instructor is a prudent way to begin so that you can balance the recovery with the type, frequency and intensity levels that may be needed to get fit.

16. October 2007

Diabetic

Obesity and the onset of age are major contributing factors to people being subject to the diabetes condition. Diabetes is where the body fails to regulate blood sugar (glucose) levels, it is a condition that cannot be cured although it can be controlled and treated. There are mainly 2 types of diabetes.1 Where the body fails to produce insulin and 2.Where the body fails to produce enough insulin or where the insulin has no effect. People who exercise can increase their body’s response to insulin. One telling symptom of people suffering from diabetes is extreme thirst.

15. October 2007

General Health

Your general health can be maintained or improved by making sure you get sufficient sleep (7-8 hours per night). Consuming minerals with a healthy varied diet that includes vitamins and minerals will maintain energy levels and boost your immune systems. Regular scheduled or incidental exercise is imperative to maintain muscle mass, improve blood profiles and encourage bone strength. Recent research also shows that watching too much television relates to weight gain people who watched more than 3 hours of television doubled their risk of obesity.

14. October 2007

Smoking

Recent studies carried out by health organisations in the UK suggest that 70% smokers would prefer to stop smoking and also that 3 million people have tried to stop each year and that 11 million people have been successful. If you live with someone else who smokes you have a greater chance of quitting if you try to stop together. You greatly enhance your chances of quitting by using nicotine aids ie gum, lozenges, patches etc. In a short space of time you will feel much healthier so it’s a good time to increase your activity levels to improve your health status.

13. October 2007

Dance Fit

By regularly dancing you can maintain surprisingly positive health gains. It is an excellent form of exercise and greatly boost your endorphin levels (positive feel good hormones released in the body during and following exercise.) A recent North American study showed heart rates were elevated to between 60 and 80 % of the participant’s maximum levels during dancing activity. Which would also in turn elevate the individual’s metabolic rate for a considerable time following a dance session therefore burning calories even at rest. So keep on dancing or start.

12. October 2007

Fat Loss

Consistency is the secret to success in a fat loss program and moderate lifestyle and dietary changes can bring about very positive long term benefits where you can reach your optimum health related body fat percentage. By reducing your saturated fat and simple sugar intake combined with an increase in physical activity levels you will reduce body fat and lose inches specifically around the waist and hips. Positive long term sustained changes will prolong your life duration and greatly improve your mental well being and therefore your quality of life.

11. October 2007

Bad Back

There are numerous causes of why people suffer from bad backs all individual. Some causes can be related to poor seating positions at work or when driving, unaccustomed manual work (gardening, DIY), accidental injury or over use. It is important to maintain strong stomach muscles and flexible hamstrings and some bad back problems can emanate from being overweight. If you are involved in fitness training this will assist in your general strength and posture which can reduce the likelihood of back problems. If you have back pain always seek professional qualified medical advice.

10. October 2007

Running Heart

Endurance running and jogging is one of the best forms of fitness training for people of all ages. The benefits are varied, positive and extensive from muscle toning, body fat reduction to a massive increase in cardio (heart) circulation efficiency. Regular habitual running training will also improve your mental wellbeing with mood enhancing biochemical reactions in the brain that create what is commonly known as the ‘runner’s high’. This enlivened state is caused by endorphins being released during and after running that also have the effect of reducing anxiety and depressive symptoms.

09. October 2007

Inch Loss

If you are exercising as part of a weight reduction program you may find initially that you lose a lot of weight, but you may lose inches. Try to regularly measure your waist size as you may lose inches whilst still maintaining your weight. This is due to the fact that muscle weighs more than fat and if you are doing resistance type training you may lose sebaceous fat (fat under the skin) and gain muscle mass. Lifestyle health related fitness changes are more effective than severe weight loss programs as they are more sustainable.

08. October 2007

Stay Hydrated

It is important to keep well hydrated if you are regularly exercising try to drink between 8-10 glasses or more of non diuretic fluids throughout the day. Travelling on aeroplanes can increase fluid loss so it is important on long haul journeys or if you work in an air conditioned office setting. Try to avoid strong caffeine based drinks and alcohol as these have a diuretic effect and can further dehydrate you.

07. October 2007

Fitness Gain

In order to gain fitness and improve performance levels in all the main five elements of fitness, flexibility, strength, muscle endurance, motor skills and stamina the process of gradual overload has to take place. In practical terms this means overtime gradual and systematic increase in the intensity and duration of your exercise to create a training effect. It is important to plan sufficient recovery for the body to absorb the increase in training loads so that the physical adaptation can take place.

06. October 2007

Aqua Fitness

There are a number of benefits from water based exercise. Training in water is an excellent form of rehabilitation exercise following injury, some athletes use aqua flotation vests which helps keep them buoyant whilst performing specific exercises in the water. The reduced weightless situation lessens the risk of further joint and muscle injury. The resistance of the water can strengthen, tone and improve the endurance of muscles especially after extreme exercise events such as the marathon.

05. October 2007

Lost Fitness

If you don’t maintain regular exercise your fitness levels can be lost. This is called reversibility. Unfortunately you lose your fitness levels faster than you gain it, after only 2 weeks your fitness gains can begin to diminish and after 10 weeks of inactivity can be gone completely. If motivation levels are a problem leading inactivity set short term achievable goals, train with a partner, keep a training diary to log progress and vary the type of training you do as much as possible. Fitness cannot be stored remember ‘use it or lose it’.

04. October 2007

Negative Exercise Addiction

Training or exercising to excess when you are ill or injured could be classed as negative addiction to exercise. Signs that you may be overtraining are irritability, low energy levels, interrupted sleep and excessive weight loss. Regular habitual exercise can become a positive addiction and be beneficial to your health status, but excessive training without sufficient recovery can lead to illness and long term health conditions. So take advice from professional fitness instructors and consultants so that you can exercise in a safe and balanced way that will be best suited to you as an individual.

03. October 2007

Cycling

Cycling is an excellent cost effective and time intensive form of exercise. Some fitness consultants are suggesting that you use ‘train travel’ (commuter training) to overcome the number 1 excuse for not exercising “I haven’t got time to train”. Commuter exercise is a way of time managing your exercise by commuting to and from work on a bicycle. This will enable you to keep fit, save money, help reduce car use and is a great form of positive stress relief after work.

02. October 2007

Asparagus

Asparagus is an excellent food for your general health and wellbeing especially if you are an active person. Asparagus contains flavanoids (that protect cells) as well as numerous vitamins that will aid energy production. There are high levels of vitamin E which will help with recovery from vigorous exercise. Asparagus is only in season for 2 months of the year so it nutritional value at that time will be higher as opposed to frozen and stored asparagus. The dietary fibre contained in asparagus create positive health inducing bacteria in the gut and try not to overcook so the vegetable remains crisp for fear of losing valuable nutrients.

01. October 2007

Sleep Deprivation

Recent North American research has revealed that sleep deprivation can interfere with the metabolism of glucose, so therefore can affect negatively endurance capabilities and the ability to recover from exercise. The research suggests that glucose metabolism can be slowed by 30 to 40% due to lack of sleep. Stress hormones (cortisol) were also found to be higher in subjects deprived of sleep. So if you want to get the best out of yourself in terms of endurance then proper regular sleep is essential to achieve optimum physical performance.

30. September 2007

Mouth Ulcers

Mouth Ulcers (or apthous) are often a physical indicator that a person is run down. This can be as a result of stress or poor diet and lack of quality sleep. There are pharmaceutical products available to alleviate the discomfort of mouth ulcers. Antiseptic mouth washes can also help alleviate and prevention and another unusual method is applying a wet tea bag on the area which actually works. Obviously a diet that includes plenty of fresh fruit and vegetables will go a long way towards prevention.