Fitness Tips: April

30. April 2008

Take a Break

Often people living a modern pressurized lifestyle can see pure relaxation as an unproductive time. However taking time to stop and do 15 minutes of relaxing breathing exercises can actually improve their overall efficiency and productivity mentally and physically. Stress reduction is essential for daily functioning where you can get overloaded in a pressure work or home setting. Slow relaxed breathing that involves concentrating on long controlled exhalations can lower your blood pressure and heart rate for a period of time that will enable you to rejuvenate your energy for the day ahead. Something as simple as taking a 5 to 10 minute walk in the daylight can not only have a physical benefit but enable you to freshen your immediate outlook on any existing pressure.

29. April 2008

Ready Meals

Ready prepared meals often contain preservatives that can damage and destroy nutrients that are essential for all round health. This type of processed and packaged food is designed to stay on the shelves longer and also in the freezer where the existing nutrients are lost. As a result of these processes the health boosting mineral and vitamin levels that are important for energy release are lower than meals that are freshly prepared. Fresh vegetables that are lightly cooked will contain higher levels of nutrients that are more beneficial to your short and long term health.

28. April 2008

Seafood

It is important for a balanced and healthy diet to eat two portions of fish per week (one of which should be oily fish). Prawns and crab are very beneficial as they contain cholesterol that is not easily absorbed in the body. Prawns contain muscle repairing and building proteins and are low in saturated fats. Prawns also contain minerals that can contribute to your physical wellbeing, such as calcium, phosphorous and also potassium which is an effective fuel for brain activity. White fish is a low fat and high protein option that should be eaten once a week.

27. April 2008

Change Type

Your body is constantly changing to adapt to the demands of everyday life. If you are fit and have been training for some time doing the same type of exercise, why not consider changing the type of exercise you do? Trying different sports or exercise activities will help you use muscles and areas of your body that you’ve not challenged before. Try different sports as you will not only make new friends but you will also gain a different level of fitness than before. 

26. April 2008

EFAs

EFAs are essential fatty acids which are positive health inducing fats which are believed to be beneficial to the prevention of heart disease and cancer as well as diabetes and arthritis. They are essential for the development of a baby’s brain and eyes whilst still in the womb. EFAs are also important for effective absorption of fat soluble vitamins A, D, E and K which are important for maintaining healthy skin, eyes, bones, heart and circulation. EFAs can be found in most fish, walnuts, almonds, tofu and soya bean products. EFAs cannot be produced in the body and therefore have to be consumed on a daily basis to maintain all round health.

25. April 2008

Smoking

If you smoke you have double the chance of suffering from heart disease than someone who doesn’t smoke. The starting point to giving up should be to seek professional help from your G.P. or Smoke Cessation Nurse as there are lots of positive interventions that can assist you in giving up and therefore having a greater quality of life as a result. To change your habits and behaviour associated with your smoking lifestyle may initially be difficult so try and make a list of the benefits of giving up such as improved health and money saved. Also keeping a diary of the times of the day when you are most likely to smoke and highlight what might be your perceived ‘weak times’. Also try and avoid visiting the shop where you usually buy your cigarettes to try and avoid the immediate habitual temptation.

24. April 2008

Onset of Age

With the onset of age there can be a natural increase in your body fat this process can be called ‘creeping obesity’ as it happens very gradually. This process occurs due to a gradual decrease in your metabolic rate as you get older and a reduction of maximum heart rate capacity by 1 beat per year. This process can be slightly offset by training gradually harder, longer and more efficiently as you get older and paying greater attention to your diet. Whilst the aging process cannot be stopped it can be delayed by staying as active as possible into your later years by also offsetting the social pressures to slow down with age. So staying fit into your later years can also be a matter of motivation and can greatly increase your quality of life as you get older.

23. April 2008

Ascorbic Acid

Ascorbic acid also known as vitamin C can be found in peppers, potatoes, citrus fruits, broccoli and Brussel sprouts. Vitamin C can also boost collagen production as well maintain healthy skin, as well as strengthening immunity to viruses. Vitamin C can also help artery walls stay elastic and strong it is regarded as the wonder vitamin as it can keep your body fit enough to fight off mild infections. A lack of vitamin C in your diet can be detrimental to your overall lung health and one pear alone can provide 11% of your body’s daily vitamin C intake.

22. April 2008

Gradual Fitness

An important factor of fitness gains in all disciplines of fitness training is to have a program that involves very gradual and progressive improvements in frequency, intensity and duration. Each incremental stage should gradually lead to a long term aim of peak fitness that can either be improved on or maintained by consistent training over time. This process is called ‘Gradual Overload’ whereby the training loads get harder and more challenging whilst your body adapts to the harder work. This process cannot take place efficiently without sufficient recovery to enable your body to physiologically adapt to the different levels of demands to gain peak fitness.

21. April 2008

Waist Size

The number of people with clinical obesity is on the increase and activity levels are on the decrease. A build up of body fat around the waist area of your body can be putting you at risk of a heart attack. The heart disease danger zone of waist measurement is believed to be 40 inches or above at the broadest measurement of the waist. A diet rich in vitamins and minerals, with reduced saturated fat consumption as well as regular consumption of fresh vegetables and fruit will reduce the size of your waist measurement. Regularly exercising will also reduce your overall body fat percentage and as a result your waist size will go down too.

20. April 2008

Daylight

It is important to be exposed to daylight daily and by regularly exercising outdoors you are more likely to sustain health benefits. Some depressive and anxiety based conditions can be as a result of not enough exposure to daylight in particular during the winter months. This can manifest itself in a number of ways. Vitamin D production in the body is dependant on exposure to sunlight and is important for the health of your bones just a regular 20 minute walk per day in the daylight can greatly assist in the production of vitamin D and also elevate those winter blues.

19. April 2008

Moderate Drinking

Moderate consumption of wine daily is believed to be beneficial to your general health. Red and rose wines are better for you than white wine as they contain higher levels of antioxidants (which counter the waste products that can damage cells.) However excessive alcohol consumption can lead to an increase in body fat, damage to liver functions and women can reduce their chances of conceiving if they regularly drink too much alcohol. Alcohol is a depressant and can lead to mood inconsistencies, so drinking to lift your mood can actually have the opposite effect long term.

18. April 2008

Excessive Exercise

For the majority of us it is hard to imagine that you can do too much exercise, however for one reason or another people do, either because they are overtraining for performance purposes or because they are negatively addicted to exercise. People who have a negative addiction to exercise lose a perspective on common sense and over exercise to the detriment of their long term health. Lack of sleep and irritability are signs of overtraining and also excessive and stiff muscles that take a long time to recover. Low energy levels and a lack of normal vitality can be the effect of too much training and in some severe cases too much weight loss which can lead to other illnesses due to a lowered immune system.

17. April 2008

Magnesium

The average body contains 25g of magnesium in its bones, heart muscle and liver and is a very important mineral as it helps to regulate blood pressure. Magnesium can be found in nuts such as Brazil, cashew and almonds. It can also be found in foods such as jacket potatoes, tofu, prawns, spinach and sardines. A deficiency in magnesium in your diet can lead to a possible reduction in pre-menstrual symptoms. Magnesium levels are higher in water that is sourced from ‘hard water’ areas, magnesium is also effective in relaxing muscles so can ease tension pain.

16. April 2008

Junk

Eating junk food or too much convenience processed food will lead directly to increasing your body fat levels and with 20 million lost working days in the UK in 2006 due to illnesses related to obesity suggests that it is an ever increasing health issue on grand scale. Eating fresh vegetables and fruit as opposed to packaged and microwave foods will lead to a healthier and happier population. The perils of ‘hypo-kinetic’ diseases such as heart disease, diabetes and strokes can be offset with regular exercise (5 x 30minutes of moderate exercise per week or more) that will not only help in reducing body fat but will also improve blood lipid profile levels. Exercise can also alleviate mild depression and if you are more positive about yourself you are less likely to eat junk food.

15. April 2008

Salt

Most people are aware that too much salt can be detrimental to your health and it is best keep your consumption to 6g of salt or less per day. Sodium which is present in salt increases the risk of high blood pressure, strokes and heart disease, so it is preferable to season your food with natural herbs and spices rather than salt. It is important to read the food labels if you are trying to reduce your salt consumption. Also keeping well hydrated throughout the day with plenty of water try to drink 6 to 8 glasses a day even in the winter months.

14. April 2008

Varied Diet

If you vary the type of coloured vegetable and fruit you will ensure that you have an overall nutritious diet. Diverse coloured fresh food on your plate will give you a variety of vitamins and minerals that are essential for all round health and consistent energy levels. Eating fish as opposed to meat can also help maintain high levels of health as they contain numerous minerals and vitamins. White fish can provide a fat free protein option with the mineral selenium which is an antioxidant that is important for the health of your heart. It is also recommended that you eat oily fish once a week that contains omega 3 fatty acids beneficial to skin, joints and your circulation.

13. April 2008

Mixed Training

A very effective way of maintaining health related fitness is to mix the type of training/exercise you do as it can lead to a higher levels of consistency. You are more likely to adhere to a regular training pattern if you vary the type, time and duration of your exercise program. By cross training you can exercise different muscle groups and energy systems, to get a greater all round level of balanced fitness. By cycling one day and running the next you can create different levels of training intensity that uses different muscle groups so reducing the chance of overuse muscle and joint injuries whilst getting fitter and stronger.

12. April 2008

Positive Exercise

Regular exercise can alleviate anxiety, depression and mild stress this can be achieved due to the release of natural bio-chemicals into the brain following exercise. Exercise can improve a person’s body image and self esteem by reducing your overall body fat percentage as well as reducing your coronary heart disease risk factors. Small modifications in your everyday lifestyle can make a big difference to your health status, changes such as walking to work, climbing stairs instead of taking the lift, reducing your alcohol consumption and something as simple as being more positive and optimistic in your outlook which apparently helps you live longer.

11. April 2008

Practical Goal Setting

If you are planning to get more active or to get fit try and set practical goals that can help you concentrate on maintaining a realistic pathway to achieving your target and maintaining it into the future. Firstly you should set yourself two targets over the next month, aiming to jog 2 miles or walk 4 miles in one go for example. Then set yourself a big target to participate in a fitness event (a 5km or 10km run) in the next 6 months. Write these goals down and attach them to your notice board or fridge and each week you should set out 3 things that will help you achieve this goal, add them to your chart and at the end of each month set another 2 short term goals towards achieving your long term aim. Having the chart on the fridge may distract you long enough to stop you snacking on convenience foods.

10. April 2008

Lunchbox Health

Choosing what your children and family have in their lunchboxes can have a profound effect on their long term health and dietary habits. Homemade smoothies made from fresh fruit without sugar added can be stacked with vitamins and nutrients. A standard lunchbox should contain a portion of fresh vegetables or salad and one fruit, also a dairy item like yoghurt and protein such as fish or chicken. To ensure that the afternoon and evening energy levels are maintained you should include a complex carbohydrate like whole meal bread or pasta, small changes like this can make a large difference over time.

09. April 2008

Drink Water

If you become dehydrated you can become less alert and lose your ability to concentrate properly, symptoms of dehydration can be irritability, tiredness, lethargy and sometimes headaches. Studies suggest that mental performance can deteriorate by 10% so if you have children encourage them to carry a bottle of water with them at school to keep hydrated throughout the day. The brain is made up of 75% water and your blood contains 92% water. It is better to drink water rather than sugar, sweeteners, caffeine and alcohol based drinks.

08. April 2008

Childhood Obesity

If your child is obese they are more at risk of type2 diabetes, heart disease, osteoarthritis, dying younger and the child has a 70% greater chance of becoming an overweight adult.  The rise in obesity in children is due to diets that contain a lot of high sugar, high fat and salt combined with low activity levels. A study carried out recently revealed that 9 out of 10 toddlers in the survey ate junk food. By setting the example as parents to their children that a healthy active lifestyle and a sensible nutritious diet means that they will have a better quality of life.

07. April 2008

Consistent Exercise

Consistent and regular exercise can not only elevate your mood and reduce anxiety as well as reducing your risk of heart disease. After a number of weeks of inactivity any fitness gains from training can be lost, it is however important to introduce small phases of recovery from hard training however active recovery (light intensity exercise) is more effective than total rest. Health experts now recommend a minimum of 4 to 5 times per week of vigorous exercise lasting 30 minutes in duration will result in an increase in your overall health status. A lack of exercise is in itself a major heart disease risk factor and also not exercising is believed to be as harmful long term to your health as smoking 10 cigarettes a day.

06. April 2008

Poor Sleep

Poor or little sleep can give a person a greater perception and sense of fatigue which may impair their ability to perform mental or physical tasks throughout the day. A lack of sleep or poor quality sleep can affect your metabolism by slowing it down which can increase your body fat percentage. Good quality sleep can create within you a more positive mental attitude and enable you to be more active and recover from exercise quicker. It is important to avoid caffeine based drinks before bedtime and drinking alcohol prior to sleep can also negatively affect sleep quality.

05. April 2008

Children Fitness

With the increase in passive home-based recreation in the form of computer based games and television viewing, children are being led away from being active and therefore more healthy. The obesity levels in young children is becoming more common place and is likely to cause obesity related illnesses in later years. A study carried out with Australian primary school children showed that by introducing 1.5 hours of extra exercise within the school curriculum did not reduce academic ability in reading and mathematics despite 40-60 minutes less teaching time per day. The health status of the children increased showing that this type of intervention at an early age can improve the fitness levels of a generation of young people.

04. April 2008

When to Eat

It is important not to miss breakfast to maintain your energy levels and also to steer you away from the temptation of eating fast or convenience foods. There is a saying that says: Eat breakfast like a king, lunch like queen and dinner (evening meal) like a pauper. Eating late at night when you are less active before sleep is a crucial time to be careful over the type of foods you eat. If you are hoping to maintain a healthy body fat percentage or reduce your fat levels then lower fat and lower calorie consumption in the evening will ensure that fat storage in the body is kept to minimum.

03. April 2008

Motivation

There are various methods of motivation to ensure that you either maintain or start an exercise and fitness program. Finding a training partner of similar ability and fitness level as you is an excellent way to ensure training consistency and most top class athletes keep a training diary to log improvements over time. Visualization is also a well practiced method of motivation, whereby you visualize yourself succeeding and exercising positively prior to performing your training or competition. There are 2 types of motivation M.A.F. Motive to Avoid Failure and N.S. Need to Succeed, MAF is based on the fear of failing so you actually work harder and NS is a lot more positive whereby you want to succeed in a very positive and sturdy way. Generally most motivation is based on a combination of the 2 types.

02. April 2008

More Muscle

To increase or maintain your muscle mass as you get older it is important to eat sufficient protein in your diet before and after resistance training. Performing weight bearing or resistance exercises will strengthen the specific muscles and bones involved. Eating plenty of complex carbohydrates (whole meal rice, pasta, bread, potatoes and bananas) will ensure you have enough energy to perform more exercise required to stimulate muscle growth.Protein ensures that exercised muscle tissue is repaired following optimum or maximum resistance training. Eating a little and often throughout the day is more effective in maintaining muscle mass than sitting down to one big heavy protein based meal.

01. April 2008

S.A.D.

S.A.D. is a Seasonal Affective Disorder that usually leaves people depressed and down usually during the winter months when there is less sunlight. S.A.D. symptoms usually stem from body rhythms that are disrupted which can be caused by light levels that are lower in the winter. A gland called the pineal gland in the brain responds to differing levels of light as well as regulating body rhythms and produces melatonin a hormone that prepares you for sleep. When it is dark the pineal gland produces more and that is why people can feel lethargic and depressed in the winter months. Melatonin can be found naturally in foods such as nuts, oats and bananas and in some cases Doctors recommend bright-light therapy for treatment of the S.A.D. condition.