Health Related Fitness Tips

Why you should run (August 14^th)
Running or jogging is a very time intensive exercise and by running only 30 minutes a day out of a day that may contain 960 waking minutes (16 hours) and if you are not prepared to do this small amount of disciplined minimum exercise a day then you have to accept that a large proportion of your latter years will be spent being ill. That is before you have considered a reduction in your quality of life and the obvious mental wellbeing gained from exercising regularly. Running doesn’t require a lot of expensive equipment and as long as you have well fitted running shoes it is fairly safe as long as you don’t over exert yourself and as your heart and lungs get stronger and more efficient you will actually feel younger than if you do nothing, so that is why you should run.

Jogging (August 12^th)
Bruce Lee the multi talented supreme martial artist believed that how you jog is not as important as the fact that you did jog, sometimes you have to just get out there and do it. Your technique will just naturally develop as you progress because jogging is just slow running and every able bodied person has that simple ability. One important factor to consider though if you are going to regularly jog or run and that is to make sure you have correctly fitted cushioned running shoes that will support whatever natural running action you have, especially if you are choosing to run/jog on hard surfaces such as tarmac or pavements. Remember to build up the distances, duration and intensity that you run very gradually over time so that you can avoid overuse injuries and sustain your fitness levels.

 

Chest exercise (August 9^th)
There are a number of very good exercises to tone the muscles in your chest known as the pectorals, some are equipment based and some are not. Press ups are the classic exercise for the chest, stomach and shoulder muscles and if performed correctly can actually strength your back very gradually. The bench press is the standard resistance weight training exercise that can challenge the chest muscles. To perform the bench press lie on your back on a flat bench so that your shoulders are firmly pressed on it and then support the barbell at arms length using a wide strong grip. Then lower the barbell to the chest then push or press the barbell to arms length again and always exhale when you press, for safety always have another person with you to collect the weight and to guide back on the weight support in case you get too tired. The weight and number of repetitions should be gradually increased over time as you get fitter and stronger.

Naturally grown food (August 5^th)
The best way to avoid eating processed and fast foods is to re-educate your taste buds to naturally grown foods that have plenty of pure flavour, fresh and organically grown fruit and vegetables are not only extremely high in nutrients and vitamins but also contain more fluids. In order to maintain your overall health and well being it is essential to try and regularly eat organic food as part of your everyday diet. Vitamins are better sourced through naturally produced foodstuffs that contain natural organic substances. Some vitamins cannot be stored in the body so the importance of regularly consuming naturally grown organic food as opposed to packaged processed foods that may have been stored frozen for months and contain high levels of salt and saturated fats.

Summer food (August 3^rd)
When the temperature increases as the summer reaches its peak it is important to remain hydrated so that you can maintain health and fitness. Drinking fruit juices and vegetable drinks such as carrot juice can not only give you extra energy and vitality but also increase your immune system to offset summer colds and viruses. Tomatoes are particularly beneficial as they are a flowering fruit and therefore have more nutritious value in the summer. Tomatoes contain an antioxidant called lycopene which is believed to have anti cancer qualities and health research has found that tomatoes are effective in the reduction of blood clotting and can therefore offset heart disease risk. Citrus fruit such as oranges, grapefruits and satsumas contain vitamin C which cannot be stored in the body so has to be consumed daily.

 

Summer fitness (August 1^st)
Getting outdoors and walking in the daylight can not only be challenging, enjoyable and fun but it can also stimulate your vitamin D production which can lead to an increase in bone health as well as elevating your everyday mood. Long distance walking outdoors during the summer is great for your health as it reduces the risk of coronary heart disease, toning your lower body muscles and reduces your blood pressure. Try to always drink fluids regularly to hydrate and don’t wait until you are thirsty to start drinking and if you are planning to walk or hike on your own always make sure you tell someone beforehand of your proposed route and your expected finishing time.

Maintain fitness (July 28^th)
In order that you can sustain your regular training levels regardless of what type of exercise you do, you have to remain basically healthy and avoid injury. Sports or fitness injuries can often occur as a result of training too much too soon or exercising without sticking to the basic health related fitness rules of a proper warm up and cool down following exercise. Drinking carbohydrate and fruit drinks following exhaustive exercise will help you maintain general health and quicken recovery. Warming up should always involve easy exercise to warm the muscles and increase blood flow within the body and the exercise should be focused on the muscles you are about to challenge during the main training session. Good technique should be practiced and if you are unsure of correct technique you should seek professional advice from coaches or fitness consultants.

Fruit & vegetables for health (July 27^th)

It is essential to consume antioxidant-rich foods to offset the waste products of exercise that can damage proteins, cells and DNA within the body. These waste products are called ‘free radicals’ and by consistently consuming different coloured vegetables and fruit such as apples, carrots, broccoli, onions, peppers and oranges you can effectively reduce the effects of free radicals within your body. Eating and drinking fruit daily can offset the risks of heart disease and strokes as you get older, a Scandinavian health study that involved 60,000 participants stated that people who ate an apple a day were 12% less likely to suffer from major health risks than the ones that didn’t eat apples. The fructose and roughage contained in apples can contribute to a healthy digestive system as well as providing quick energy.

With the increased temperatures during the summer months it is essential that you remain well hydrated throughout the day, especially if you are in training and exercising regularly. It is important for sustaining exercise levels and also to help with concentration levels. If you lose 2% of your body weight in sweat you can lose a fifth of your physical ability to perform endurance exercise and risk possible heat related illness as well as putting your heart under unnecessary stress. So paying special attention to drinking before, during and after exercise is an important discipline to adhere to, making sure you are properly hydrated prior to sleep will help you maintain quality levels of sleep.