Well it's that time of year again. We all want to look good because it's party time, yet we feel obliged to go out an indulge in rich food and alcohol. Then when Christmas is over, it's a mad manic rush to start fresh and get rid of the excess pounds of body fat we have accumulated over the holiday period. It's crazy, but most of us go thorough the same cycle year after year. Take a minute and look back over the years. Is this something you have been doing for the last few years? Has it almost become a habit? Why not try and make 2008 and different? Don't do what you have always done, try something new. After all, if you always do what you have always done, then you will always have what you have always got! Ring any bells. Don't start tomorrow, start now.
I'm off to a Christmas party tonight, not my first and certainly not the last. But I have decided, that I'm going to do things differently this year. I'm still going to enjoy myself, have a drink and eat some nice food, but what I am going to do is think about what I'm doing to myself. So I'm going to be sensible and that means, not drinking too much and eating sensibly. I want to be able to get up tomorrow, without the hangover and feel fresh enough to get out for a long morning walk. That will be my exercise for the day Then I can have a relaxing day and not feel guilty about over indulging the night before.
One of the main problems about todays society, is that we are too busy running around doing things for other people and not taking enough time to do things for ourselves. Just take some time to sit back and think about what you are doing to yourself and how it will effect you in the future. Don't do what other people say or do. Do what feels right to you. How many times have you heard someone saying, 'Oh go on, it's only one more drink, what harm can one more do you?' Well, the truth is, it can do you harm. The problem is, if you've heard that saying too many times, then it's not one more drink is it? It's 5, 10 or even 20 over the years.
Based on this, here's a few tips on how to try and prevent and even get rid of body fat over the holiday period, just so you can be in a better position for the new year.
1. Cut down on the alcohol. Alternate alcoholic drinks with soft drinks
2. Don't fill up the buffet plate until you can't fit any more on it, take a few bits and eat them slowly. Wait for a few minutes, if you are still hungry, go back and get some more, but the secret little and often.
3. Fill up on salad, vegetables and meats. Leave the pork pies, sausage rolls, crisps. These are the things that don't fill you up and are high in processed fats, sugar and salt.
4. For a sweet, opt for the fruit salad and creme fresh rather than pies and cheese cakes.
5. Dance the night away. Dancing is great exercise and helps burn off those excess calories.
6. Hydrate. Make sure you drink water, before the evening begins. Alcohol dehydrates you and that is what gives you the head ache in the morning.
7. Eat an apple before you go out. It helps to suppress hunger and will stop you pigging out at the buffet.
8. Mix with like minded people. If you are on a fitness campaign, find people to talk to who are doing the same thing. Stay away from those who are likely to sabotage your efforts.
9. Take some exercise before you go out. It will put you in a positive frame of mind, so you will feel more relaxed, better about yourself and less likely to want to get drunk to feel relaxed.
10. Make an effort to get up early the next morning and go for a long relaxing walk or cycle ride to get some fresh air. It'll clear your head. You'll feel better for it and it will help to erase the calories form the night before.
Remember; losing body fat is about 3 things;
1. Setting a goal
2. Eating a healthy
3. Getting active
Saturday, 15 December 2007
Thursday, 6 December 2007
Weight Training - Understanding weight training and how it can help you to achieve your fitness goals.
The image of training with weights has long been tarnished by the vision of sweaty gyms populated with huge muscle bound steroid abusing hulks. I can tell you now, all that has changed. More and more people are including weight training into their exercise regimes and quite rightly so. Here are some of the reasons why.
If you have never trained with weights before, then I suggest that you seriously reconsider. Weight training has so many health benefits it’s hard to list them all. But, recent research by the American Heart Association has suggested that adults should complete at least 2 resistance-training workouts per week. Other research suggests that regular resistance training with weights helps to improve strength and appears to reverse the signs of ageing in muscles. As little as 2 hours per week is all that is needed. Both these studies help to give credit to the value of exercise.
Believe it or not, your muscles do not know your age! They will respond to regular exercise whether you are 18 or 80, by becoming stronger. Your goals at 18 may be completely different from someone who is 80. But muscles are meant to be used and as the age old saying goes ‘Use it or lose it’ that is exactly what happens as you get older. Remember that your heart is muscle and that a sedentary lifestyle may increase the risk of having a heart attack. Regular exercise is one way to help reduce heart attack risk. Exercise can easily be adapted to target several different health concerns. Whether you are in a wheelchair, use a walker, need to be seated for exercise, or can dance the night away, exercise should be a part of your life.
In a nutshell weight training (or resistance training as it is also referred to), is beneficial at any age. Some of the main benefits are; to assist you in completing everyday tasks without difficulty, maintaining muscle mass, increasing your metabolism by helping you burn more calories, maintain strength and improving posture. And you are never too old to start.
Have you ever wondered why old people often stoop over?
Read the full article online.........Weight Training - Understanding weight training & how it can help you achieve your fitness goals.
If you have never trained with weights before, then I suggest that you seriously reconsider. Weight training has so many health benefits it’s hard to list them all. But, recent research by the American Heart Association has suggested that adults should complete at least 2 resistance-training workouts per week. Other research suggests that regular resistance training with weights helps to improve strength and appears to reverse the signs of ageing in muscles. As little as 2 hours per week is all that is needed. Both these studies help to give credit to the value of exercise.
Believe it or not, your muscles do not know your age! They will respond to regular exercise whether you are 18 or 80, by becoming stronger. Your goals at 18 may be completely different from someone who is 80. But muscles are meant to be used and as the age old saying goes ‘Use it or lose it’ that is exactly what happens as you get older. Remember that your heart is muscle and that a sedentary lifestyle may increase the risk of having a heart attack. Regular exercise is one way to help reduce heart attack risk. Exercise can easily be adapted to target several different health concerns. Whether you are in a wheelchair, use a walker, need to be seated for exercise, or can dance the night away, exercise should be a part of your life.
In a nutshell weight training (or resistance training as it is also referred to), is beneficial at any age. Some of the main benefits are; to assist you in completing everyday tasks without difficulty, maintaining muscle mass, increasing your metabolism by helping you burn more calories, maintain strength and improving posture. And you are never too old to start.
Have you ever wondered why old people often stoop over?
Read the full article online.........Weight Training - Understanding weight training & how it can help you achieve your fitness goals.
Thursday, 29 November 2007
10 Fitness Tips for November
1. Starting a workout campaign with a friend increases motivation. Monitor each other’s progress and organize a competition to see who achieves the best results. A small incentive like the loser pays for dinner or pays for the drinks on a night out etc. can add a new dimension to a fitness regime.
2. One of the best all round exercises is the squat. It strengthens all the major muscles in the legs, buttocks and core abdominal's. It also helps to improve balance. If you are new to squats, start with little or no weight and get the technique right.
3. How many times have you pulled out from your workout because you don’t have enough time? Is this really a valid excuse? Just because you can’t do your usual 60-minute workout doesn’t mean you should give up because you are 15 or 20 minutes late. Exercising for the available time is better than not exercising at all. If working with weights, just do 2 sets instead of 3. If you are doing aerobic exercise, cut short the time but increase the intensity. Variation is good; it won’t do you any harm to have a short intense workout some of the time.
4. The key to healthy weight loss is a combination of physical activity and proper nutrition, no magic formulas, pills or machines. Keeping it simple will help you to succeed. So remember, eat a sensible healthy diet with a variety of fresh meat, fish, fruit and vegetables and keep active.
5. Do you know what you are eating? Before you start a healthy eating plan to aid weight loss, it’s important to know exactly, how much, what and when you are eating. Many people eat sub-consciously without really thinking what is going into their mouths. Think about what you are eating. It helps to write everything down for at least 7 days. You’ll be surprised at what you find.
6. Running is one of the best exercises for weight management. 30 minutes running burns on average 300 calories at a light intensity. Increase that intensity to moderate and you are averaging 400. So, if you want to get slim, start running. It doesn’t have to be hell. Start at your own pace and build up. Combine running and walking together and go for time rather than distance.
7. Breakfast is the most important meal of the day. Skipping breakfast slows down your metabolism and encourages your body to store fat. If you want to get slim and stay slim then eat breakfast without fail.
8. Junk food is empty calories. Junk food consists mainly of refined carbohydrates and trans fats, both of which are extremely bad for you. If you are hungry skip the burger and go for the healthier option, like a jacket potatoes with baked beans or tuna
9. Your health is paramount and should be your number concern. How can you be expected to live a happy life or support your family with poor health? The chances of developing serious illnesses like Heart Disease, Diabetes and some forms of Cancer can be drastically reduced by improvements in your lifestyle. Take a long hard look at your lifestyle and identify areas where you can make positive changes.
10. Having a positive mental attitude is also a vital component of health and fitness. Often failure is due to not believing in ones self. Having a definite goal, a good plan and faith in yourself is half the battle to success. Drive, motivation and enthusiasm encourage you to take action and strive towards your goal. Decide what you want, believe you deserve it and go get it.
Wednesday, 28 November 2007
Body Hydration
A recent study has shown that even experienced athletes under estimate how little they need to drink to stay hydrated due to sweat loss. The study looked at eighteen experienced runners who competed in a 10-mile road race. It looked at how the runners estimated their sweat loss and fluid consumption. The results show how much the runner’s dehydrated and how little fluid the runners had taken in. The runners had under estimated their sweat loss by 46 percent and fluid intake by 15 percent. The result showed the runners had only replaced 31 percent of fluid. The data showed that even the most experienced athlete could under estimate the amount of fluid lost due to activity. The potential for dehydration for the average exerciser could be more severe. It is important to hydrate the body before, during and after physical activity. The body cannot rely on thirst to keep the body hydrated.
The effects of dehydration
The effects of dehydration
Isotonic drinks quickly replenish the fluids lost by dehydration. This drink is mostly favoured by middle distance, long distance athletes and sports teams. E.g. Lucozade Sports and Boots Isotonic. The drinks also contain glucose the body-preferred source of energy.
You can make your own isotonic drink very easily. Here is a simple recipe;
> 200ml of concentrated orange juice
> 1 litre of water
> 1 gram of salt
Mix all the ingredients and chill.
Artificial Sweating
The 'Coolie' is a new innovative device on the market to help reduce dehydration during physical activity. It is an ingenious device to replicate sweating.
Once the body starts to warm up it needs to rid the heat by means of convection, the same way a hot drink losses heat.
The Coolie once activated with water is worn around the neck. It starts to release heat from the body before the onset of sweat which in turn reduces dehydration.
The Coolie can also be chilled before use, therefore reducing the onset of dehydration further.
Coolies can be obtained from http://www.cooliecreations.com/
Sunday, 11 November 2007
How many calories do you burn during exercise?
I get many questions asking, which exercise burns the most calories? The amount of calories you burn during any physical activity depends upon several factors. Here are a few of the main factors that determine the amount of calories burned during a physical activity;
Your weight:
The heavier you are, the more calories you will burn. The simple reason is because your body requires more energy to move if you are bigger. For example, a 40-ton truck would burn more fuel than a family sized car even if it travelled at the same speed and distance.
Intensity:
How hard you work during the activity. The harder you work, the more calories you will burn. Just like a car will burn more fuel when you go faster. Intensity is usually described as light, moderate and vigorous.
Duration:
How long you keep up the activity for. The longer you go for, the more calories you will burn. You will have to adjust the intensity at which you perform the activity to enable you to keep going for longer. Many people are able to complete a marathon. But you have to run the distance at a light to moderate intensity. A one hundred metre sprint would be performed at a vigorous intensity.
The following statistics were taken from a study published in USA Today. Click the active link to read the full article.
The average weight for a UK adult;
Female: 147lbs (10 stone 7 lbs) or 67kgs
Male: 176lbs (12stone 8lbs) or 80kgs
Below, I have listed some of the main activities people do for recreation and to keep fit.
Depending upon your goals, you can pick an activity that suites your lifestyle or interests. Keep in mind that it’s best to perform a variety of activities to enhance the range of your fitness. Most people combine an aerobic activity, such as running or cycling with resistance exercise, such as weight training to achieve all-round fitness. Of course you can do activities like Circuit Training or Rock Climbing, which has an element of both. It’s always important to include flexibility exercises to help improve & maintain the range of movement in your joints.
If you are aiming to lose weight, then you need to do something that will help you to use energy and burn fat. So it’s best to perform the activity at a moderate intensity for a period of at least 30 minutes.
The calculations for the number of calories burned are based on the average weight for a UK adult and a duration of 30 minutes. The figures for each individual will vary depending upon the factors mentioned above. Take into consideration each of these factors to obtain a more accurate personal calculation.
All these figures were compiled using the Calorie Counting Tool at www.maximuscle.com. For more a more accurate assessment using your own personal vital statistics click on the link above.
The tables show the number of calories burned during each activity performed at a light, moderate & vigorous intensity for the average UK adult.
Using these tables will give you a very general idea of which activities will burn the most calories and will help you to devise a plan for weight loss. Remember, it’s important to take into account the extra number of calories you will need for physical activity, so that you don’t fall short on energy.
Creating a 500-calorie per day deficit (250 from diet and 250 from exercise) will give a healthy weight loss of 1 to 2 lbs per week. Make sure you discount the extra calories for days that you don’t do any physical activity.
Your weight:
The heavier you are, the more calories you will burn. The simple reason is because your body requires more energy to move if you are bigger. For example, a 40-ton truck would burn more fuel than a family sized car even if it travelled at the same speed and distance.
Intensity:
How hard you work during the activity. The harder you work, the more calories you will burn. Just like a car will burn more fuel when you go faster. Intensity is usually described as light, moderate and vigorous.
Duration:
How long you keep up the activity for. The longer you go for, the more calories you will burn. You will have to adjust the intensity at which you perform the activity to enable you to keep going for longer. Many people are able to complete a marathon. But you have to run the distance at a light to moderate intensity. A one hundred metre sprint would be performed at a vigorous intensity.
The following statistics were taken from a study published in USA Today. Click the active link to read the full article.
The average weight for a UK adult;
Female: 147lbs (10 stone 7 lbs) or 67kgs
Male: 176lbs (12stone 8lbs) or 80kgs
Below, I have listed some of the main activities people do for recreation and to keep fit.
Depending upon your goals, you can pick an activity that suites your lifestyle or interests. Keep in mind that it’s best to perform a variety of activities to enhance the range of your fitness. Most people combine an aerobic activity, such as running or cycling with resistance exercise, such as weight training to achieve all-round fitness. Of course you can do activities like Circuit Training or Rock Climbing, which has an element of both. It’s always important to include flexibility exercises to help improve & maintain the range of movement in your joints.
If you are aiming to lose weight, then you need to do something that will help you to use energy and burn fat. So it’s best to perform the activity at a moderate intensity for a period of at least 30 minutes.
The calculations for the number of calories burned are based on the average weight for a UK adult and a duration of 30 minutes. The figures for each individual will vary depending upon the factors mentioned above. Take into consideration each of these factors to obtain a more accurate personal calculation.
All these figures were compiled using the Calorie Counting Tool at www.maximuscle.com. For more a more accurate assessment using your own personal vital statistics click on the link above.
The tables show the number of calories burned during each activity performed at a light, moderate & vigorous intensity for the average UK adult.
Using these tables will give you a very general idea of which activities will burn the most calories and will help you to devise a plan for weight loss. Remember, it’s important to take into account the extra number of calories you will need for physical activity, so that you don’t fall short on energy.
Creating a 500-calorie per day deficit (250 from diet and 250 from exercise) will give a healthy weight loss of 1 to 2 lbs per week. Make sure you discount the extra calories for days that you don’t do any physical activity.
Friday, 26 October 2007
What's the easiest way to lose weight?
This is a question I get asked very often. One certainty is that their is no healthy way of losing weight fast. Weight loss should be achieved by a steady reduction of 1 to 2 pounds per week. The way to do this is with a healthy balanced diet and regular exercise. Firstly, don't get hung up on weight loss. The aim should be to reduce body fat, which in turn will reduce your weight. From here on in I will only refer to fat loss and not weight loss.
So what is the easiest way to lose body fat and do I have to count calories?
There is no easy answer to these questions. It really depends upon your current circumstances. I tend to put people who want to lose body fat in two categories.
1. People who want to get fit and reduce body fat due to an unhealthy lifestyle.
2. People who are already fit, participate in exercise regularly and eat a healthy diet but want to lose that last few stubborn pounds of body fat to achieve a great toned physique.
I would approach people from each group in a different way and give the following advice.
If you fall into category 1, then I wouldn't advise counting calories, unless you want food issues to totally dominate and take over your life. You are obviously at a point where you realise that your current lifestyle needs to change and that you seriously need to lose body fat before it starts to drastically effect your health.
In your situation, their are probably a lot of changes that can be made to your diet and lifestyle that will have a major impact on fat loss. You need to take a long hard look at your eating and lifestyle habits. A good way to do this is to keep a diary for at least 7 days. Keep an accurate record of everything you eat and the activity you do. The next step, is to look at areas where you can improve. For example; Do you really need that piece of cake just before you go to bed? Is it really necessary to have 3 teaspoons of sugar in you tea? Could I have walked to the shops instead of driving? Identifying areas where you can make small changes will go along way to helping you to lose fat and get fitter.
How can I tell I'm losing body fat?
The simplest way to monitor fat loss is to take measurements of the areas of your body that are holding the most fat. Waist, hips, thighs, chest etc. This will give you a good indication of progress. The other way is to measure your Body Mass Index. Click the link below to go to a simple calculator for doing this. http://www.bmi-calculator.net/bmr-calculator/.
Do I really need to exercise?
If you seriously want to lose body fat then regular exercise is a must. Simply by being more active and exercising you will use more calories. This along with a healthy diet will help burn body fat. The key to exercise is to make sure you do an activity you enjoy. Despite the benefits many people find exercise too much like hard work and abandon it before making a serious commitment. There are many reasons for this. Most people who start exercise try to do too much too soon. If you haven't done any serious exercise for a long time then you need to ease into it gently. Any increase in activity, be it only 10 minutes per day is an improvement on what you were doing before. So start slow and build up.
If you fall into category 2, I don't need to tell you to eat healthy and take exercise because you are already doing it, which is great. However, if you are asking the question, 'What's the easiest way to lose weight?' I'm assuming that you are still holding on to a few excess pounds of fat. Getting rid of this is probably just a case of making small changes to your current diet and exercise routine. The last few pounds is always the most difficult to get rid of. This is really frustrating if you are spending hours per week in the gym and trying your best to eat healthily. Think about this statement. 'If you do what you have always done, you will always get what you've got!' Unfortunately, human beings are naturally creatures of habit. Most people I work with in this situation are doing the same or similar exercise routine they have always done and are eating the same diet and let's face it making the same mistakes. Your body is the master adapter and will very quickly adapt to what ever you throw at it. So the key here is to keep it guessing. Often just making small changes to your normal routine and diet will give great results for fat loss. Making changes will kick start your metabolism and help you to lose body fat.
In this situation, then counting calories is more relevant. It's necessary to know how many calories you can eat during the day. I often find that most people in this situation are eating a maintenance diet (enough calories to maintain weight) or too little calories, in which case their metabolism has hit rock bottom and their body is doing everything it can to hold on to that last little bit of fat.
First find out how many calories you need in a day. Then create a calorie deficit of about 500 from your maintenance allowance. Second, change your workout routine. If you have always done aerobic exercise, try adding some resistance training into your workout or vice versa. If you already do both, try some variations of other aerobic activities or resistance exercises.
We can learn a great deal about fat loss from body builders. Body builders are constantly tweaking and changing there work out routines and diet and are masters at reducing body fat when it is needed to do so. A great book that explains the principles and methods used by natural body builders to achieve such low body fat levels is call Burn The Fat, Feed The Muscle by Tom Venuto.
Don't be put off by the title, the principles and methods used can be applied by anyone. Whether you are a beginner or seasoned pro, Toms book has helped thousands of everyday people achieve their fat loss goals.
So what is the easiest way to lose body fat and do I have to count calories?
There is no easy answer to these questions. It really depends upon your current circumstances. I tend to put people who want to lose body fat in two categories.
1. People who want to get fit and reduce body fat due to an unhealthy lifestyle.
2. People who are already fit, participate in exercise regularly and eat a healthy diet but want to lose that last few stubborn pounds of body fat to achieve a great toned physique.
I would approach people from each group in a different way and give the following advice.
If you fall into category 1, then I wouldn't advise counting calories, unless you want food issues to totally dominate and take over your life. You are obviously at a point where you realise that your current lifestyle needs to change and that you seriously need to lose body fat before it starts to drastically effect your health.
In your situation, their are probably a lot of changes that can be made to your diet and lifestyle that will have a major impact on fat loss. You need to take a long hard look at your eating and lifestyle habits. A good way to do this is to keep a diary for at least 7 days. Keep an accurate record of everything you eat and the activity you do. The next step, is to look at areas where you can improve. For example; Do you really need that piece of cake just before you go to bed? Is it really necessary to have 3 teaspoons of sugar in you tea? Could I have walked to the shops instead of driving? Identifying areas where you can make small changes will go along way to helping you to lose fat and get fitter.
How can I tell I'm losing body fat?
The simplest way to monitor fat loss is to take measurements of the areas of your body that are holding the most fat. Waist, hips, thighs, chest etc. This will give you a good indication of progress. The other way is to measure your Body Mass Index. Click the link below to go to a simple calculator for doing this. http://www.bmi-calculator.net/bmr-calculator/.
Do I really need to exercise?
If you seriously want to lose body fat then regular exercise is a must. Simply by being more active and exercising you will use more calories. This along with a healthy diet will help burn body fat. The key to exercise is to make sure you do an activity you enjoy. Despite the benefits many people find exercise too much like hard work and abandon it before making a serious commitment. There are many reasons for this. Most people who start exercise try to do too much too soon. If you haven't done any serious exercise for a long time then you need to ease into it gently. Any increase in activity, be it only 10 minutes per day is an improvement on what you were doing before. So start slow and build up.
If you fall into category 2, I don't need to tell you to eat healthy and take exercise because you are already doing it, which is great. However, if you are asking the question, 'What's the easiest way to lose weight?' I'm assuming that you are still holding on to a few excess pounds of fat. Getting rid of this is probably just a case of making small changes to your current diet and exercise routine. The last few pounds is always the most difficult to get rid of. This is really frustrating if you are spending hours per week in the gym and trying your best to eat healthily. Think about this statement. 'If you do what you have always done, you will always get what you've got!' Unfortunately, human beings are naturally creatures of habit. Most people I work with in this situation are doing the same or similar exercise routine they have always done and are eating the same diet and let's face it making the same mistakes. Your body is the master adapter and will very quickly adapt to what ever you throw at it. So the key here is to keep it guessing. Often just making small changes to your normal routine and diet will give great results for fat loss. Making changes will kick start your metabolism and help you to lose body fat.
In this situation, then counting calories is more relevant. It's necessary to know how many calories you can eat during the day. I often find that most people in this situation are eating a maintenance diet (enough calories to maintain weight) or too little calories, in which case their metabolism has hit rock bottom and their body is doing everything it can to hold on to that last little bit of fat.
First find out how many calories you need in a day. Then create a calorie deficit of about 500 from your maintenance allowance. Second, change your workout routine. If you have always done aerobic exercise, try adding some resistance training into your workout or vice versa. If you already do both, try some variations of other aerobic activities or resistance exercises.
We can learn a great deal about fat loss from body builders. Body builders are constantly tweaking and changing there work out routines and diet and are masters at reducing body fat when it is needed to do so. A great book that explains the principles and methods used by natural body builders to achieve such low body fat levels is call Burn The Fat, Feed The Muscle by Tom Venuto.
Don't be put off by the title, the principles and methods used can be applied by anyone. Whether you are a beginner or seasoned pro, Toms book has helped thousands of everyday people achieve their fat loss goals.
Wednesday, 17 October 2007
10 Fitness Tips for October
1. Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
2.The American Heart Association (AHA) suggests that training with weights (resistance training) can help patients fight disease if performed in a controlled and correct manner. A reasonable program of resistance exercises can help the heart to lower the risk factors related with heart disease.
Read more online at http://circres.ahajournals.org/
3.Some of the benefits of exercise for Asthma suffers
a.Builds muscular strength & endurance for respiratory muscles
b.Increases effectiveness in extracting oxygen therefore increasing the body’s work capability
c.De-sensitises the airways in relation to triggers, which results in less aggravations
d.Reduces reliance on medication
4.The recommended advice is 5 portions of fruit and vegetables per day to remain healthy. Only 27% of the population are eating at least 3 portions.
5.Weight training could be the key to fat loss. A study at Ball State University in the US found that people who participated in a regular weight-training program (combined with aerobic exercise and diet) experienced weight loss due almost entirely of body fat. Where as people participating in purely aerobic exercise (and diet) experienced a weight loss due to a combination of lean muscle and body fat.
6.If your muscles cramp during exercise it could be that you are not properly hydrated. Make sure that you drink enough water before exercise and always have a drink on hand whilst working out. If you are doing long CV workouts it’s a good idea to have an isotonic sports drink to replace electrolytes lost during exercise.
7.Remember, if you are new to exercise or thinking of getting started, then start slowly and build up. Any exercise that is above and beyond your normal level of activity can be seen as a positive step, even if it’s only 10 minutes.
8.If you don’t relish the thought of joining a gym, then why not get started at home. Get yourself a set of dumbbells, a stability ball and an exercise mat and you get started right away. Do your aerobic exercise outside by walking, jogging or cycling. 30 minutes a day is all you need to get started.
9.People who want to get fit generally fall into 3 categories;
a.Improve quality of life or health
b.Improve physical appearance
c.Training for a specific activity
Which category do you fall into? It’s important for you to realise why you want to improve your fitness.
10.Green Tea helps to encourage the immune system to fight disease, but research shows that White Tea extract can actually destroy organisms that cause disease.
2.The American Heart Association (AHA) suggests that training with weights (resistance training) can help patients fight disease if performed in a controlled and correct manner. A reasonable program of resistance exercises can help the heart to lower the risk factors related with heart disease.
Read more online at http://circres.ahajournals.org/
3.Some of the benefits of exercise for Asthma suffers
a.Builds muscular strength & endurance for respiratory muscles
b.Increases effectiveness in extracting oxygen therefore increasing the body’s work capability
c.De-sensitises the airways in relation to triggers, which results in less aggravations
d.Reduces reliance on medication
4.The recommended advice is 5 portions of fruit and vegetables per day to remain healthy. Only 27% of the population are eating at least 3 portions.
5.Weight training could be the key to fat loss. A study at Ball State University in the US found that people who participated in a regular weight-training program (combined with aerobic exercise and diet) experienced weight loss due almost entirely of body fat. Where as people participating in purely aerobic exercise (and diet) experienced a weight loss due to a combination of lean muscle and body fat.
6.If your muscles cramp during exercise it could be that you are not properly hydrated. Make sure that you drink enough water before exercise and always have a drink on hand whilst working out. If you are doing long CV workouts it’s a good idea to have an isotonic sports drink to replace electrolytes lost during exercise.
7.Remember, if you are new to exercise or thinking of getting started, then start slowly and build up. Any exercise that is above and beyond your normal level of activity can be seen as a positive step, even if it’s only 10 minutes.
8.If you don’t relish the thought of joining a gym, then why not get started at home. Get yourself a set of dumbbells, a stability ball and an exercise mat and you get started right away. Do your aerobic exercise outside by walking, jogging or cycling. 30 minutes a day is all you need to get started.
9.People who want to get fit generally fall into 3 categories;
a.Improve quality of life or health
b.Improve physical appearance
c.Training for a specific activity
Which category do you fall into? It’s important for you to realise why you want to improve your fitness.
10.Green Tea helps to encourage the immune system to fight disease, but research shows that White Tea extract can actually destroy organisms that cause disease.
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