NUTRITIONAL ADVICE
Nutritional tips that help you get the body you want
1. Diets Don’t Solve the Problem
Most people try to get in shape think that dieting solves problems - it doesn’t. Diets often make you feel that you are starving yourself whilst eating celery and lettuce or following the latest fad diet. However as soon as your ‘diet’ is over and you’ve reached your magic weight you start eating as normal and wonder why the weight piles on again - don’t be surprised, this is what happens!
2. Calories Consumption
If you feel that you are out of shape it’s because you have eaten more calories than your body needs. If you are underweight you are not eating enough calories. It’s that simple!
3. Eating for Success
You are what you eat. If you snack on all types of junk food then expect to look no better than the food you are eating. Eating the correct food to build a great body doesn’t always mean you have to sacrifice great tasting food, it just means you have to become a little more selective to ensure that what you do eat is healthy, useful and full of nutrients.
4. Eating Regularly throughout the day
It is important that you try to avoid missing meals. The fewer meals you eat daily, the more your metabolism slows down. Eating smaller meals more regularly or snacking every 3 hours results in a fast metabolism, lean muscle gain (increased tone) and a decrease in body fat, not to mention an enhanced mood and feeling of well being. You will be sharper at work and more interactive.
5. Food Supplements
To assist in your effort to eat regularly throughout the day there are a number of food supplements, (also known as sports nutrition) which are a convenient form of nutrition. The supplements often come in the form of powders, bars and drinks and assist in the achievement of a goal you may have.
6. What are…
Carbohydrates
Carbs are the chief source of fuel for activity and are broken down into simple sugars called glucose. Glucose is stored in the muscles as glycogen and is used to provide energy (Milk, Vegetables, fruit, bread etc)
Proteins
Protein is made up of amino acids which the body uses for repairing and building muscles, enzymes and most other living cells in the body. It also defends your body against disease by supporting immune system (Fish, Poultry, Meat)
Fats
Fats are the most concentrated form of energy. Our body taps into fat stores when glycogen sources are low. All fats are not equal and our body needs essential fatty acids to promote good health while other fats including saturated fats increase the risk of the bad form of cholesterol and heart disease.
Vitamins and minerals
These are vital nutrients that the body cannot produce hence they must be included in your diet. These nutrients help to support energy production, hormone construction and bone development.
7. Supplements Can Help
Muscle tone / shape and strength
A number of studies show that increasing protein consumption will help build muscle faster and prevents your body from using existing muscle tissue as a source of fuel. Increased protein intake prevents muscle loss whilst trying to lose weight and is essential for any man or woman who wants to increase muscle size or just tone up. Good sources of protein are whey protein / chicken / fish / lean red meat / cottage cheese.
High quality protein can be found in the Fitness First Nutrition range available at reception or online at www.fitnessfirstnutrition.com
Fat Burning / Weight Loss
These products are designed to support and optimise your metabolism to help increase your body’s fat burning capacity. Often these products contain extract of green tea, guarana, caffeine, vitamin B5 and l’carnatine
Safe and effective fat burning and weight loss products can be found in the Fitness First Nutrition range available at reception or online at www.fitnessfirstnutrition.com
Recovery
In order to accelerate your recovery after training it is important to re fuel the body with nutrient rich food stuff. Most recovery products contain a mixture of carbohydrate and protein and accelerate the recovery phase of any training regime. The combination of carbs and protein provides essential amino acids which assists in repair and growth of muscles post exercise.
A range of recovery products can be found in the Fitness First Nutrition range available at reception or online at www.fitnessfirstnutrition.com
Hydration
Whatever your exercise goals you need to perform at your best. Just a 2% drop in body weight as a result of sweating can lead to a decrease in performance. Dehydration can make you feel as though you’re working harder than you are and can put a strain on the body. Ideally drink 200 - 500ml shortly before training / 120 - 150ml every 15 - 20 minutes during and at least 500ml after training.
A range of recovery products can be found in the Fitness First Nutrition range available at reception or online at www.fitnessfirstnutrition.com
Energy
It is important to always to have a pre-training meal, snack or drink. Training on an empty stomach will result in a lack of energy and a bad workout. Ideally consume a snack in the hour before training. If you are feeling low in energy before training there are a number of options that will provide you with an instant energy kick and keep you going throughout your workout.
A range of energy products can be found in the Fitness First Nutrition range available at reception or online at www.fitnessfirstnutrition.com
8. Other Useful Tips
o Breakfast is most important meal of the day
o If your are not losing body fat then reduce your calories
o Have a small protein snack before you go to bed
o Reward yourself one day at the weekend by eating what you want
o Avoid margarine and other food stuff containing hydrogenated fats and oils.
o Limit your intake of alcohol to a few glasses on the weekend or special occasions.
A final word
Supplements or Sports Nutrition work far better when you combine with an effective exercise programme. Nothing comes easy, you can’t expect to pop a pill and have the body you have always dreamed of. However with a sensible eating programme coupled with nutrient filled supplements and a regular, enjoyable exercise plan you will get the beach body that you have always wanted.
GET RESULTS QUICKLY
Personal Trainers provide the member with all the motivation and support they need to achieve their goals. Many members don’t know the benefits of Personal Training until they experience it. Group Personal Training will provide the member with the opportunity to take part in scheduled Personal Training sessions with like minded members. Working in a small group allows for great interaction and motivation as well as loads of fun. Ask about Personal Training in club if you want to get results quickly!
WORK OUT TOGETHER
Group Exercise is a great way to get fit in an environment that is fun and motivating. If you have never attended a Group Exercise class you are missing out!
As part of our Group Exercise offering themed classes will take place on the gym floor with a Sport, Strength, Health or Shape focus.
Find a training buddy! Our Health & Fitness Manager can partner you up with members who have like minded goals and fitness levels. Let our Health & Fitness Manager act as the ‘match maker’ and bring together members who don’t want to work out alone.
INSPIRING & ENERGETIC
Challenge Yourself! Fitness First has partnered with Men’s Fitness magazine to bring the Fit Brit challenge to our clubs. You will be able to take part in this challenge at any time with the UK final taking place in September. You will be able to record and track your results on the leaflets available in club.
FITNESS TIPS
Top tips to get you looking and feeling great!
Shape
1. Invigorated by crisp air? If so, take your workout outside. Try one of our bootcamp sessions or running clubs.
2. If you exercise outdoors, keep the following in mind: Dress in layers. When exercising in cooler temperatures, it is important not to overdress or under-dress. By wearing layers, you can remove clothes when you heat up, and put them back on when you cool down. Avoid wearing cotton or other materials that trap perspiration. Instead, look for materials specifically designed to wick perspiration away from the skin. Take advantage of your FIRST CLUB 10% discount at JJB Sports to treat yourself to a new kit!
3. Gather your friends or family and participate in a sport like football or netball once a week. This will give you something to look forward to during the autumn months, before the snow covers your playing area.
4. Adjust your lifestyle - one major component of your lifestyle is what you eat. Your diet is an extremely important aspect of getting in shape.
5. In order for your body to become more toned and efficient it is essential to eat lots of organic foods, fruits and vegetables, less saturated fat and preservatives and drink approximately 2 litres of water daily.
6. Get active! This doesn't mean walking to work occasionally, getting up off the couch for a drink, or typing all day on your computer, it means cardiovascular exercise, exercise that boosts your heart rate.
7. In order to lose weight and stay fit, cardio exercise burns calories and also keeps your heart in shape.
8. In addition to working your heart, it is critical to also work your muscles with weight training. It helps improve your resting breathing rate, metabolism, and muscle definition.
9. Relax and use imagery each day to get a feel for victory. See yourself, having already reached your goal, slipping into a smaller-sized outfit or pair of jeans. Or imagine feeling proud as you step on your bathroom scale and see the numbers. Pretending it’s already true enlists the support of your subconscious mind to make it really happen.
2010 New You Achievement Award winner - SHAPE
Nosheen Ahmed
Nosheen has battled through severe obesity, eating disorders, bullying, abuse, chronic depression and illnesses which could have killed her. With the help of Fitness First and a personal trainer, Nosheen has lost an incredible 14 stone in one year, going from 27 stone to 13 stone. Not only has Nosheen changed her life, she now works to help others around the country to achieve their dreams. Nosheen said “I have learnt the hard way that if you put your mind to something, then your body will follow and you can achieve anything!”
Sport
1. Never miss an opportunity to get involved in sports. Get involved in activities and sports requiring running, strength and quick reflexes wherever possible.
2. Stretch to become flexible - Stretching is the most neglected part of sports training. Stretching helps you become flexible and helps prevent injuries.
3. Train with weights for strength – Weight training exercises can be done using exercise equipment like dumbbells, barbells or resistance based machines. Your sporting discipline will dictate how many reps and sets will suit best, for further information, speak to a Personal Trainer today. Bodyweight exercises like push ups, pull ups, lunges and squats are excellent.
4. Train for speed - Almost every sport requires you to have quick reflexes to move and change directions quickly. Speed training uses speed drills which will help you build sharp reflexes. Simple speed drills like sprinting, running fast and turning around, stop & move drills and relays are excellent for developing speed and reflexes.
5. Train for aerobic endurance - You may have great power, your reflexes may be lightening but without your heart supplying enough oxygen you will fail on the field. You can use treadmills, skipping ropes, bikes, cross trainers or any aerobic exercise machine and the results will ultimately be the same. This will improve your aerobic endurance considerably.
6. Get sport specific - Different sports require different skills. Skills required in football are different than those required in tennis. Therefore break your sporting discipline down and look at which aspects you need to work on!
7. Get quality nutrition - Nutrition is often neglected and the common excuse is time. Remember without proper diet all your efforts in the gym and on the field will be a waste.
8. Competitions are great motivators - competitions, leagues and matches are an excellent motivation to train hard and win. They will provide you the additional impetus to give your best preparing for the competition.
2010 New You Achievement Award winner - SPORT
Max Exton
Max, from Godalming, was involved in a horrific motorcycling accident in July 2008 which nearly cost him his life. A scan revealed a bleed deep in his brain, which was inoperable. Max was attached to a life support machine and his family warned to expect the worst. Miraculously Max was breathing for himself within 24 hrs but was paralysed down the right side of his body and Doctors told him he would never walk again. However with intense physiotherapy and sheer determination, Max was walking within one month of the accident. Max then decided to join Fitness First to aid with his rehabilitation. With Max’s commendable level of commitment to his training, he is close to achieving his goal of getting back on his bike.
Health
It takes a lot of hard work and discipline to achieve a healthy, toned body. But with some basic nutritional knowledge you could achieve your goals faster than you thought. Getting the right balance of food, exercise and dedication may seem a hard task but putting your mind to it is the first hurdle. For starters, try following these essential nutritional tips
1. Eat more often
By spacing out your meals to every 2.5 - 3 hours you will actually help yourself lose weight. Instead of eating 3 large meals a day, divide this into 6 smaller meals. Not only will the more regular flow of nutrients into your body help raise your metabolism and burn more fat in the long-run, you will also feel less hungry.
2. Don't skip breakfast
Research has shown that people who miss breakfast find it harder to lose weight. Breakfast, in short, is the most important meal of the day and is essential for getting your metabolism fired up.
3. Take your time
It can take up to 20 minutes for your brain to register that your stomach is full after you have finished eating. Don't rush your food and savour every mouthful, the more slowly you eat, the fuller you're going to feel.
4. Eat protein in every meal
Foods high in protein make you feel fuller quicker and for longer. Choose meats such as chicken, turkey, low fat mince or any type of fish. Protein is also essential for muscle growth and repair
5. Cutting the calories
To lose a pound of body fat, you must burn the equivalent of 3500 calories. If you cut your daily calorie intake by 500 calories a day (i.e. a chocolate bar and a bag of crisps), you'll be losing 1 pound a week. Do this for 3 months and you've lost almost a stone! You don't need to become a calorie counting junkie- just remove foods from your diet you don't really need. Increasing the amount of cardiovascular exercise will also help burn the fat. Start of slow and build up - try running for 30 minutes 3 times a week and if you've got more energy, try longer/more regular intervals.
6. Carbs are good
As much as you may have heard, carbohydrates are NOT the enemy. We need carbohydrates for energy whether for short bursts or long-sustained energy sources. Without carbohydrates our bodies find it hard to adjust to this inherent energy deficit. Stick to complex carbohydrates like vegetables, whole grains and beans which take a long time to digest and have a more prolonged release of energy.
7. Drink Enough Water
Water is a fundamental part of our lives. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Among its other benefits, water plays a major part in weight loss as it helps the body metabolize stored fat. If you find yourself getting hungry quickly, try drinking a pint of water to curb your appetite.
8. Avoid eating before bed
Our energy levels plummet whilst we sleep hence it is harder for our bodies to burn the excess calories eaten during the late evening. Save your food for when you're awake!
2010 New You Achievement Award winner - HEALTH
Andrew Pigott
Andrew, from Sheffield, in the last six years has faced and beaten cancer and has had to manage epilepsy and atrial fibrillation. Then in July 2009 Andrew had a routine operation to repair a prolapsed disk. An MRI scan showed that Andrew had suffered massive damage to the nerves running from the bottom of his spinal chord. This left him paralysed from the waist down and he told the devastating news that he would be wheelchair bound for life. With help from Fitness First and his physiotherapy team, Andrew’s progression has been phenomenal and he has recently entered into the Edinburgh marathon. Andrew had been a keen runner and cyclist before the operation, so this is great news.
Strength
Have you hit a wall in your strength training or maybe you just don’t know where to start. Here are 5 top tips to help break that wall down!
1. Variation is the key!! Your body will eventually adapt to all exercises so make sure you change them regularly.
2. Own body weight exercises are very important to improving your strength. Make sure pull ups and press ups are part of your workout.
3. A strong core = a strong body! Make sure abdominal exercises are a major part of your workout and you will see improvements in all other muscle groups
4. Try and find yourself a training partner. Someone motivating you through your exercises and helping you with those last couple of reps will help you improve in a shorter space of time
5. Muscles are made up of protein so to get the best out of them ensure you have a high protein meal or a shake after your workout as this will aid the recovery process.
2010 New You Achievement Award winner - STRENGTH
David Downes
David, from Basildon, was heavily overweight at 21 stone, but the loss of his father to diabetes was the wake up call he needed. His goal was to climb to the summit of Kilimanjaro, in order to raise money for Diabetes UK, in memory of his father. With the help of Fitness First and his determination to reach the summit, he lost a total of 8 stone. David quotes “Getting to the summit of Kilimanjaro was the hardest thing I have ever done, it was not only tough but required physical strength as well as a determined mind. The biggest achievement is raising over £9000 for Diabetes UK and increasing the awareness of the disease.”
FITNESS TIPS
Top tips to get you looking and feeling great!
Shape
1. Invigorated by crisp air? If so, take your workout outside. Try one of our bootcamp sessions or running clubs.
2. If you exercise outdoors, keep the following in mind: Dress in layers. When exercising in cooler temperatures, it is important not to overdress or under-dress. By wearing layers, you can remove clothes when you heat up, and put them back on when you cool down. Avoid wearing cotton or other materials that trap perspiration. Instead, look for materials specifically designed to wick perspiration away from the skin. Take advantage of your FIRST CLUB 10% discount at JJB Sports to treat yourself to a new kit!
3. Gather your friends or family and participate in a sport like football or netball once a week. This will give you something to look forward to during the autumn months, before the snow covers your playing area.
4. Adjust your lifestyle - one major component of your lifestyle is what you eat. Your diet is an extremely important aspect of getting in shape.
5. In order for your body to become more toned and efficient it is essential to eat lots of organic foods, fruits and vegetables, less saturated fat and preservatives and drink approximately 2 litres of water daily.
6. Get active! This doesn't mean walking to work occasionally, getting up off the couch for a drink, or typing all day on your computer, it means cardiovascular exercise, exercise that boosts your heart rate.
7. In order to lose weight and stay fit, cardio exercise burns calories and also keeps your heart in shape.
8. In addition to working your heart, it is critical to also work your muscles with weight training. It helps improve your resting breathing rate, metabolism, and muscle definition.
9. Relax and use imagery each day to get a feel for victory. See yourself, having already reached your goal, slipping into a smaller-sized outfit or pair of jeans. Or imagine feeling proud as you step on your bathroom scale and see the numbers. Pretending it’s already true enlists the support of your subconscious mind to make it really happen.
2010 New You Achievement Award winner - SHAPE
Nosheen Ahmed
Nosheen has battled through severe obesity, eating disorders, bullying, abuse, chronic depression and illnesses which could have killed her. With the help of Fitness First and a personal trainer, Nosheen has lost an incredible 14 stone in one year, going from 27 stone to 13 stone. Not only has Nosheen changed her life, she now works to help others around the country to achieve their dreams. Nosheen said “I have learnt the hard way that if you put your mind to something, then your body will follow and you can achieve anything!”
Sport
1. Never miss an opportunity to get involved in sports. Get involved in activities and sports requiring running, strength and quick reflexes wherever possible.
2. Stretch to become flexible - Stretching is the most neglected part of sports training. Stretching helps you become flexible and helps prevent injuries.
3. Train with weights for strength – Weight training exercises can be done using exercise equipment like dumbbells, barbells or resistance based machines. Your sporting discipline will dictate how many reps and sets will suit best, for further information, speak to a Personal Trainer today. Bodyweight exercises like push ups, pull ups, lunges and squats are excellent.
4. Train for speed - Almost every sport requires you to have quick reflexes to move and change directions quickly. Speed training uses speed drills which will help you build sharp reflexes. Simple speed drills like sprinting, running fast and turning around, stop & move drills and relays are excellent for developing speed and reflexes.
5. Train for aerobic endurance - You may have great power, your reflexes may be lightening but without your heart supplying enough oxygen you will fail on the field. You can use treadmills, skipping ropes, bikes, cross trainers or any aerobic exercise machine and the results will ultimately be the same. This will improve your aerobic endurance considerably.
6. Get sport specific - Different sports require different skills. Skills required in football are different than those required in tennis. Therefore break your sporting discipline down and look at which aspects you need to work on!
7. Get quality nutrition - Nutrition is often neglected and the common excuse is time. Remember without proper diet all your efforts in the gym and on the field will be a waste.
8. Competitions are great motivators - competitions, leagues and matches are an excellent motivation to train hard and win. They will provide you the additional impetus to give your best preparing for the competition.
2010 New You Achievement Award winner - SPORT
Max Exton
Max, from Godalming, was involved in a horrific motorcycling accident in July 2008 which nearly cost him his life. A scan revealed a bleed deep in his brain, which was inoperable. Max was attached to a life support machine and his family warned to expect the worst. Miraculously Max was breathing for himself within 24 hrs but was paralysed down the right side of his body and Doctors told him he would never walk again. However with intense physiotherapy and sheer determination, Max was walking within one month of the accident. Max then decided to join Fitness First to aid with his rehabilitation. With Max’s commendable level of commitment to his training, he is close to achieving his goal of getting back on his bike.
Health
It takes a lot of hard work and discipline to achieve a healthy, toned body. But with some basic nutritional knowledge you could achieve your goals faster than you thought. Getting the right balance of food, exercise and dedication may seem a hard task but putting your mind to it is the first hurdle. For starters, try following these essential nutritional tips
1. Eat more often
By spacing out your meals to every 2.5 - 3 hours you will actually help yourself lose weight. Instead of eating 3 large meals a day, divide this into 6 smaller meals. Not only will the more regular flow of nutrients into your body help raise your metabolism and burn more fat in the long-run, you will also feel less hungry.
2. Don't skip breakfast
Research has shown that people who miss breakfast find it harder to lose weight. Breakfast, in short, is the most important meal of the day and is essential for getting your metabolism fired up.
3. Take your time
It can take up to 20 minutes for your brain to register that your stomach is full after you have finished eating. Don't rush your food and savour every mouthful, the more slowly you eat, the fuller you're going to feel.
4. Eat protein in every meal
Foods high in protein make you feel fuller quicker and for longer. Choose meats such as chicken, turkey, low fat mince or any type of fish. Protein is also essential for muscle growth and repair
5. Cutting the calories
To lose a pound of body fat, you must burn the equivalent of 3500 calories. If you cut your daily calorie intake by 500 calories a day (i.e. a chocolate bar and a bag of crisps), you'll be losing 1 pound a week. Do this for 3 months and you've lost almost a stone! You don't need to become a calorie counting junkie- just remove foods from your diet you don't really need. Increasing the amount of cardiovascular exercise will also help burn the fat. Start of slow and build up - try running for 30 minutes 3 times a week and if you've got more energy, try longer/more regular intervals.
6. Carbs are good
As much as you may have heard, carbohydrates are NOT the enemy. We need carbohydrates for energy whether for short bursts or long-sustained energy sources. Without carbohydrates our bodies find it hard to adjust to this inherent energy deficit. Stick to complex carbohydrates like vegetables, whole grains and beans which take a long time to digest and have a more prolonged release of energy.
7. Drink Enough Water
Water is a fundamental part of our lives. Aside from aiding in digestion and absorption of food, water regulates body temperature and blood circulation, carries nutrients and oxygen to cells, and removes toxins and other wastes. Among its other benefits, water plays a major part in weight loss as it helps the body metabolize stored fat. If you find yourself getting hungry quickly, try drinking a pint of water to curb your appetite.
8. Avoid eating before bed
Our energy levels plummet whilst we sleep hence it is harder for our bodies to burn the excess calories eaten during the late evening. Save your food for when you're awake!
2010 New You Achievement Award winner - HEALTH
Andrew Pigott
Andrew, from Sheffield, in the last six years has faced and beaten cancer and has had to manage epilepsy and atrial fibrillation. Then in July 2009 Andrew had a routine operation to repair a prolapsed disk. An MRI scan showed that Andrew had suffered massive damage to the nerves running from the bottom of his spinal chord. This left him paralysed from the waist down and he told the devastating news that he would be wheelchair bound for life. With help from Fitness First and his physiotherapy team, Andrew’s progression has been phenomenal and he has recently entered into the Edinburgh marathon. Andrew had been a keen runner and cyclist before the operation, so this is great news.
Strength
Have you hit a wall in your strength training or maybe you just don’t know where to start. Here are 5 top tips to help break that wall down!
1. Variation is the key!! Your body will eventually adapt to all exercises so make sure you change them regularly.
2. Own body weight exercises are very important to improving your strength. Make sure pull ups and press ups are part of your workout.
3. A strong core = a strong body! Make sure abdominal exercises are a major part of your workout and you will see improvements in all other muscle groups
4. Try and find yourself a training partner. Someone motivating you through your exercises and helping you with those last couple of reps will help you improve in a shorter space of time
5. Muscles are made up of protein so to get the best out of them ensure you have a high protein meal or a shake after your workout as this will aid the recovery process.
2010 New You Achievement Award winner - STRENGTH
David Downes
David, from Basildon, was heavily overweight at 21 stone, but the loss of his father to diabetes was the wake up call he needed. His goal was to climb to the summit of Kilimanjaro, in order to raise money for Diabetes UK, in memory of his father. With the help of Fitness First and his determination to reach the summit, he lost a total of 8 stone. David quotes “Getting to the summit of Kilimanjaro was the hardest thing I have ever done, it was not only tough but required physical strength as well as a determined mind. The biggest achievement is raising over £9000 for Diabetes UK and increasing the awareness of the disease.”
EXERCISE AND...
Blood is carried from the heart around your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of these arteries. Every time the heart beats (roughly 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at it’s highest as the heart beats, pumping the blood around the body. This is called Systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is known as the Diastolic pressure, and is measured in millimetres of Mercury.
WHAT IS IT?
HOW DOES IT AFFECT ME?
WHAT EFFECT WILL EXERCISE HAVE ON IT?
BLOOD PRESSURE HOW DOES IT AFFECT ME?
EXERCISE AND...
A reading over 140/90 or above is generally considered as high. High blood pressure is referred to as Hypertension and is a considered as a coronary heart disease risk.
Although it is rare for high blood pressure to cause an immediate risk, its longterm damage to the body is widespread and serious. The greatest risks are death due to stroke or heart disease. High blood pressure may affect the following areas of the body in particular: -
• The Heart - In some people, usually after a few years, the main pumping chamber of the heart (the left ventricle) will enlarge and therefore weaken. Heart failure may follow, causing fatigue and breathlessness
• Stroke – around a third of all strokes are linked to high blood pressure
• Kidneys - may be damaged by constantly raised blood pressure. This may affect the process of the body getting rid of unwanted substances that may lead to ill health and kidney failure
• The Eyes – Eyesight may be affected and may even be permanently damaged
WHAT IS IT?
HOW DOES IT AFFECT ME?
WHAT EFFECT WILL EXERCISE HAVE ON IT?
BLOOD PRESSURE WHAT EFFECT WILL EXERCISE HAVE ON IT?
EXERCISE AND...
Blood pressure fluctuates during the day. It is at its lowest when you sleep and rises when you get up. It can also rise when you are excited, nervous, anxious or active. For most of the day, your blood pressure stays pretty much the same particularly when you are sitting or standing still. An acceptable level is 120/80. When blood pressure reaches 140/90 or higher, this is regarded as hypertension. With high blood pressure, the heart is forced to work harder, much like the effort required to blow hard through a straw is higher than that needed to blow through a larger tube.
Anything that lowers blood pressure in turn reduces the workload of the heart. Research indicates that regular activity will contribute to the lowering of blood pressure. In addition studies show that regular activity helps to maintain the elasticity of the blood vessels as one goes through the stages of the aging process.
Some people even have problems when the blood pressure is too low. Ever, bent down to do your shoelace up, stood up too quickly and felt a little dizzy? Or maybe you’ve been working hard on a treadmill, and stopped suddenly, and felt a little unbalanced? These symptoms could be (among other things, like low blood sugar) due to low blood pressure. As long as you are aware of the potential small risks, and you get exercise advice from a member of the Fitness Team, you shouldn’t have any problem!
Regular physical activity teaches the body to effectively distribute blood to the working muscles throughout the period of exercise encouraging blood flow to where the body needs it.
With regular activity there will be an adaptation that increases the blood flow throughout the body that enhances the performance of both the heart and skeletal system. These changes serve to lower the heart rate and blood pressure during physical activity in turn reducing the stress placed on the body.
Changes in blood pressure can also be the consequence of weight loss or reduced stress, both of which are known outcomes of physical activity.
If you want to find out more on how blood pressure, or the heart helps you exercise, book in for our “Healthy on the Inside - Blood Pressure and the Heart” Workshop - speak to a member of the Fitness First team for details!
Depression and You
Top Tips
Depression affects 1 in every 10 people in the UK at some time, but no-one should ever feel they have to cope with it on their own.
The understanding and support of others is vital.
Exercise is particularly beneficial too. It boosts “happy hormone” endorphins in the brain to lift mood and generate energy. It reduces anxiety and helps us sleep.
Share your feelings with a good friend. A problem shared is a problem halved.
Make a list of your daily tasks beginning with the most important.
Exercise gently but regularly to boost your happy hormones and for reduced anxiety and sounder sleep.
Depression is one of the most common psychological disorders in the UK with 1 in 10 of us touched by it at some time. Typical symptoms include low mood, general lack of interest in life, low energy levels and poor concentration and sleep quality.
At Fitness First, no matter what cruel blow life has recently dealt you, that feeling of being part of a family unit and of belonging to a welcoming and caring fitness club is likely to bring a smile to anyone’s face.
Dr Hilary Jones M.B.B.S
Medical Advisor to Fitness First
Pick up a leaflet or ask a member of the fitness team for more information
Posters feb 08[2].indd 1 5/2/08 14:26:34
Brain Function in Depression
Did you know?
The brain is the “command centre” of the human body. It controls the basic functions of our bodies, our movements, and our thoughts and emotions. Researchers studying clinical depression tend to look at several aspects of brain function including the structures of
the limbic system and the function of neurotransmitters within neurons.
Limbic System
This is the area of the brain that regulates activities such as the stress response. The hypothalamus is a small structure located at the base of the brain. It is responsible for many basic functions such as body temperature, sleep, appetite, sexual drive, stress reaction, and the regulation of other activities. The hypothalamus also controls the function of the pituitary gland which in turn regulates key hormones. Other structures within the limbic system
that are associated with emotional reaction are the amygdala and hippocampus. The activities of the limbic are so important and complex that disturbances in any part of it, including how neurotransmitters function, could affect your mood and behaviour.
Neurotransmitters and Neurons
Within the brain, there are special chemicals called neurotransmitters that carry out many very important functions. Essentially, they help transfer messages throughout structures of the brain’s nerve cells. These nerve cells, called neurons, are organised to control specialised activities. We each have somewhere between 10-100 billion neurons within our brains. Whenever we do anything, react, feel emotions, think, our neurons transmit messages in the form of electrical impulses from one cell to another.
Pick up a leaflet or ask a member of the fitness team for more information
Posters feb 08[2].indd 2
5/2/08
14:26:37
Prevention of Depression
Top Tips
The last thing you will feel like doing when you’re depressed is exercise, so you must set a plan of action and stick to it.
Get a personal trainer to help you design a plan, if you have a plan you are much more likely to stick to it.
Be consistent, regular exercise will keep depression at bay so build it into your day.
Don’t put too much pressure on yourself about what kind of training you are doing.
Both aerobic training and weight training have been shown to have a positive effect on depression.
Get some good music on an mp3 player, it can really motivate you and get you through the workouts.
Don’t listen to that voice that says you just can’t be bothered or you feel tired, remember you will always feel better after exercise.
Exercise may not completely alleviate your symptoms, so make sure you have some medical support and let them know you are using exercise
1t0o dAelawl awyitshdtoheydoeuprrecsasriodnio. after your weight session not before
Depression is becoming more of a problem in our society and it is being dealt mostly through medication, this has many negative implications as anti- depressant medication can have many unwanted side effects and can also become addictive.
There is a more positive way of dealing with depression as research has proven that regular physical activity is just as effective in the treatment of depression and anxiety as medication, without all of the unwanted side effects.
Angie Dowds
Personal Training Advisor to Fitness First
EXERCISE AND...
You may be saying to yourself, “It’s obvious!” But, there’s more to consider about healthy eating than you may first think... A healthy diet consists of foods and drinks that primarily enable your body to perform essential functions, like digesting food, thinking, speaking, and even breathing! Secondary to these, we need food to perform movement- whether it’s getting out of bed, doing a hundred press-ups, or running a marathon, your body needs extra energy that comes
from foods and drinks. The energy that is used comes in the form of calories, and calories come in many guises! Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water and more, need to be taken in a careful balance to ensure we can fulfil our body’s incredible potential!
WHAT IS IT?
HOW DOES IT AFFECT ME?
WHAT EFFECT WILL EXERCISE HAVE ON IT?
HEALTHY EATING HOW DOES IT AFFECT ME?
EXERCISE AND...
If you take on more calories than you need on a daily basis, regardless of what form they come in, the excess will either be stored or excreted! Depending on the type of food (usually carbohydrates and fats), storage is the first option the body takes. If too many carbohydrates are taken on (for example; pastas, breads, cereals, sugar, fruit and vegetables) the body breaks the food down into a form that it can use for energy- glucose! If your body doesn’t need it for energy, the carbohydrate will be broken down into a storable form- glycogen, which is stored in the liver and muscles. If you take on too much fat, you’re asking for trouble! Although fat has more than twice as much energy (per gram, for example) than carbohydrates, our bodies find it very difficult to break it down and use it for energy. So, any excess will simply be put in storage for a rainy day! In an ideal world, our body would like a constant intake of “good” calories throughout the day, as and when it needs it. But this would require non-stop nibbling- not a practical solution! So, with regular, small, balanced meals, you are maximising your body’s chance of using what you intake, and minimising the chances of storing too much of what it can’t use!
WHAT IS IT?
HOW DOES IT AFFECT ME?
WHAT EFFECT WILL EXERCISE HAVE ON IT?
HEALTHY EATING WHAT EFFECT WILL EXERCISE HAVE ON IT?
EXERCISE AND...
Ever been ill, so you have to stay in bed all day, or on holiday, lazing around doing not a lot? Do you also remember not feeling that hungry at these times? Simply, the amount of food you take on should reflect the amount of energy you expend! The more exercise and activity you do, the more calories your body burns up to produce energy to use for your workouts. If you don’t have enough readily available glycogen to use, or if you are still exercising and have almost run out of this source, your body will turn to another. Usually this is stores of fat, but as we’ve said, this is not easily broken down and you will find that your mental and physical performance is reduced dramatically if your carbohydrate (glycogen) stores are depleted severely. This forms a strong case against “low-carb” diets like the Atkins Diet, where low/no intake of Carbohydrates can lead to increased fat breakdown, but because the brain’s preferred food is glucose, is not good for the sharpness
of concentration!
You’re probably thinking, “I’ll just eat less than I need and I’m bound to lose weight!” Think again! The body tends to hang on to fat and other stores if you simply don’t give it enough to function- this is a safety mechanism, as your body goes into self-preservation mode. The key to healthy eating revolves around the Energy Balance; the amount that goes in versus the amount that goes out! A drastic imbalance will lead to the self-preservation mode at one end of the spectrum, to dramatic weight gain at the other end! An equal balance will be the best for weight maintenance; an imbalance slightly in favour of energy ‘out’ will favour safe weight loss; and an imbalance (of the right kinds of foods) in favour of energy ‘in’ will favour safe weight gain.
If weight gain is your goal, it is probably because you want to gain muscle mass! Healthy Eating has a massive part to play in this goal, as muscles will need proteins to build stronger and bigger. When you perform any vigorous exercise, say several sets of bicep curls, you are actually breaking down the muscle tissue. What determines the success of the workout is what you give the muscle to help rebuild it after you finish lifting. A combination of carbohydrates (to replace lost glycogen and blood sugar) with a safe amount of protein, as soon as possible, will enable the tissue you have just broken down to grow back stronger and more efficient! Don’t be fooled into taking on too much though (possibly in the form of too many “Protein Shakes”), as the excess protein that the body does not need is excreted and can actually damage the kidneys if continued for a long space of time.
So, if the Energy Balance mindset can be adopted, you’ll never go far wrong! And don’t just think about energy expenditure in your workouts- there’s 168 hours in a week, and 4 workouts barely makes a dent! Combine great gym work with an active lifestyle and a healthy diet, and your Energy Balance will look after itself!
EXERCISE AND...
Our bodies are made up of about 50-60% water, we drink it or eat food that contains it every day, and every health related report in the media says we need to drink more of it! But what does it do?
Water regulates body temperature, transports nutrients and oxygen, carries away waste, helps detoxify the kidney and liver, dissolves vitamins and minerals and cushions the body from injury! But this comes at a cost; every day you lose on average 10-12 cups of water, which needs to be replaced to maintain your body’s important fluid balance.
Water is best, but milk, juices and other beverages are about 90% water, so they can help meet your hydration needs. Caffeinated beverages and alcohol act as diuretics and increase fluid loss, so they don’t count! In fact, have an extra glass of water for each cup
of these liquids that you drink!
WHAT IS IT?
HOW DOES IT AFFECT ME?
WHAT EFFECT WILL EXERCISE HAVE ON IT?
HYDRATION HOW DOES IT AFFECT ME?
EXERCISE AND...
Many experts believe that if you wait until you are thirsty, you are already slightly dehydrated. Drink a glass of water when you wake up in the morning and another glass before you go to sleep. Because water is so important to all our bodily functions, a reduction in it can have a huge affect on our physical and mental performance. Just 2% dehydration can lead to a 10% reduction in exercise performance! Dehydration will also affect your mental sharpness and therefore your productivity!
WHAT IS IT?
HOW DOES IT AFFECT ME?
WHAT EFFECT WILL EXERCISE HAVE ON IT?
HYDRATION WHAT EFFECT WILL EXERCISE HAVE ON IT?
EXERCISE AND...
To prevent dehydration while exercising and perspiring, you must replace water at a faster rate than it is being lost. The American Dietetic Association (ADA) recommends at least two cups of fluids two hours before exertion, followed by another two cups of water approximately 15-20 minutes before endurance exercises. During exercise replenish fluids every 15-20 minutes.
If you don’t take in fluids at least 15 minutes before endurance exercise this is just 1 factor in the contributor to STITCH as it takes this amount of time for your small intestines to absorb the fluid. If you don’t have the right amount of fluid balance in the stomach and the intestines an abdominal lining called the Parietal Peritoneum will start to rub and cause some discomfort that is a cause of stitch. This is also apparent if you have taken too much food on and the stomach will push the outer wall together which again will cause friction if the fluid balance isn’t correct.
If you notice unexplained increases in thirst and urination, consult your doctor to determine the cause. Increased thirst and urination (both in volume and frequency) can be symptoms of some illnesses, including various forms of diabetes.
When in doubt, fill your glass again! Eight 8-ounces glasses of water daily is the standard rule of thumb, but you may require more, especially if you exercise. You will also need to drink extra amounts of water in dehydration conditions such as hot, humid or cold weather or high altitudes. You should drink more if you have a cold or the flu, and even more if you have a fever. Additionally, some weight management experts believe that drinking a glass of water before meals can
help reduce cravings and aid digestion.
The importance of water cannot be underestimated- it is the essence of our cells, and our cells are what form together to make us! So, drink and be happy!
Lose weight Want to lose weight and feel in top shape?
Dump the diet
Remember, any exercise routine you enjoy and can stick to is your best option for weight loss.
Forget about dieting, pill popping or calorie counting; the key to successful weight loss is to combine regular exercise with a healthy balanced eating plan. The following successful slimming strategies may not be quick-fix solutions, but they will get results.
Consume fewer calories than you burn each day If the most exercise you’ve done all day is to walk from your front door to the car, then you don’t need to eat as much as you would if you had done a gym workout. Remember, if you eat more calories than you burn off, the excess calories must be stored somewhere – most commonly they are stored as fat.
Reduce your fat intake
Not all calories are equal – there are more calories in fat (9 calories per gram) than there are in protein (meat, poultry, dairy products) or carbohydrate (fruits, vegetables), which have 4 calories per gram. This means that fat calories are the most fattening, so should be eaten sparingly. There’s no need to cut them out altogether, just cut them down.
Cut your portion size
You may be eating low-fat, but if your portion sizes are too big, you’ll still be consuming too many calories. Carbohydrate and protein can be turned to fat if eaten in large quantities over an extended period,
so think about reducing the amount you eat.
This doesn’t mean cutting out foods and going hungry, it just means getting in tune with whether you are eating for hunger or because it’s there. Remember that any healthy weight loss plan needs to include at least 1,200 calories a day.
Know when to stop
You know that uncomfortable feeling you get when you eat too much, well that’s what you need to avoid. There is a delay between your brain registering that your stomach is full, and your stomach actually being full. Stop eating before you reach that bloated, uncomfortable stage. A good way to avoid getting really hungry and overeating at mealtime is to graze on small meals or snacks throughout the day rather than eating three large meals a day.
Just as dieting alone isn’t the best way to lose weight, an exercise programme needs to be combined with healthy eating to be successful.
Crash diets may help you look lighter on the scales, but the sad truth is that they do more harm than good. With most diets you’ll dump a few kilos of body fluid, which will account for a drop in weight on the scales, but you won’t lose any significant amount of body fat that will stay off over the long term.
When you dump the diet and return to normal eating habits, not only do you regain the fat stores you’ve just lost, but you may even gain a bit extra! This is because whenever you cut back on energy intake you’ll experience a drop in your metabolism, which reduces your body’s ability to burn fat (metabolism refers to the chemical reaction that takes place in your body involving the use and generation of energy). This slow-down means that your pre-diet eating habits represent an excess in calories, so more of what you eat will be stored as fat.
Even worse news...a lowered metabolic rate will increase your hunger signals, so you’ll start to crave high energy foods loaded with fats and sugars – the exact foods you are trying to do without!
Start with one extra gym session and two less fatty meals per week and gradually work towards a lifelong plan for achieving your best weight. Setting goals is an excellent way to keep yourself on track, but make sure your goals are specific and realistic. You’re much more likely to achieve a weight loss goal of 1 to 2 pounds a week, for example, than the huge weekly losses that many fad diets promote (and fail to deliver!).
Build muscle, burn fat
Make sure you incorporate strength training into your exercise routine if you’re trying to lose weight, because the more muscle you build, the more fat you’ll lose. As you build muscles from strength training, your metabolic rate increases, so you’ll burn more calories all day long. In fact, for each pound of muscle you gain, you’ll burn 35 to 50 more calories daily. Even when you are sitting around or sleeping, your muscle will continue burning calories!
If you’re female and afraid of getting bulky muscles, don’t be. The truth is that women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle build-up.
When you change the way you eat or exercise to lose weight, make sure it is a routine you can stick to. A good starting point is to become more active and begin thinking in moderation in all you eat and do.
A successful life is about balance, think about it!
What’s the best type of exercise for weight loss? It’s a common misconception that you’ll burn more fat if you exercise longer at a lower intensity, but the truth is that you’ll burn more fat the more intensely you exercise. The faster
you walk, step or run, for example, the more calories you use per minute.
Don’t worry if you’re just starting out and find high-intensity exercise difficult to sustain – simply begin at a lower intensity and slowly increase the level of difficulty as your fitness improves. Remember you’re only competing with yourself, so lay down a personal challenge to do a bit more!
A good starting point is our Weight Loss Circuit programme, available to members free-of-charge, and designed specifically to target body fat loss (ask your fitness team for details). Another great option is a Personal Trainer, who will advise you of the best way to achieve your weight loss goals in the gym.
TIP: Muscle weighs more than fat, so don’t be discouraged if you’re working out and not shedding a lot of weight. Pay attention to how you look in the mirror instead of what the scales say.
Look Good Feel Great Increase your muscle tone and strength...
4
Increase your muscle
tone and strength
Plan for progress
You’ll feel and notice improvements in strength and muscle tone soon after you begin strength training, but don’t be discouraged if these results slow down after a period of training. It’s only natural that improvements will come at a slightly slower pace as your strength increases, so remember to make an appointment with your fitness team every 6-8 weeks for a programme review. Variety not only helps overcome training plateaus, it also reduces boredom, helps prevent injury and stimulates muscle growth. If you’re feeling bored by exercise, just keep in mind the feeling of fulfillment and achievement that comes with sticking with a regular exercise routine. It’s worth it!
Ways to kick-start your training:
One of the biggest myths about strength training is that you have to spend hours lifting heavy weights in order to achieve results. For the majority of us who don’t want to have as many muscles as Schwarzenegger, a 15-minute strength training programme, 2 to 3 times per week is more than sufficient to achieve gains in muscle growth, strength, endurance and weight loss.
It’s not how long you spend training that counts, it’s the quality of training. Put the following components together and you have the makings of an effective, time-efficient programme that can be adapted to suit either the beginner, intermediate or advanced exerciser.
One set of 8 to 12 reps
In the past you would have been told to lift weights for three sets of around 20 repetitions (reps), but sports scientists have realised the same results can be achieved in a lot less time. It is now accepted wisdom that you need only perform one set of 8 to12 reps to cover all health related benefits of weight training, making sure you work the muscle to the point of fatigue on the last rep (see below). There’s nothing wrong with weight training that involves more sets and repetitions, but it’s normally advanced weight trainers who choose this as a form of training.
Constant progress
If you don’t challenge your muscles, you won’t benefit from strength training, so it’s important to always aim for an increase in the amount of weight you lift. Start your strength training programme with a weight that you can lift only 8 times and keep using that weight until you become strong enough to lift it 12 times. When you’re able to perform 12 repetitions correctly (without cheating!), progress by adding more weight.
Slow and controlled
You’re cheating your muscles if you speed through each repetition or use momentum to move the weight. Lift with a slow controlled movement to a count of two, then lower to a count of three to four. It’s important to concentrate not only on the contraction that occurs during the lifting phase, but also on the contraction that occurs as you’re returning the weight to the starting point.
2 to3 times a week
Try to train 2 to 3 times a week, and leave a day free between sessions - your muscles need 48 hours recovery between workouts. Insufficient rest is a sure route to muscle strain because muscle fibres need time to rejuvenate in order to grow bigger and stronger. If your muscles ache for more than a
few days after your workout it means you’ve overdone it, so give yourself some extra time to recover and ease back into your programme with a lighter weight.
As you build muscles from strength training, your metabolic rate increases, so you’ll burn more calories all day long. Even when you’re standing around or sleeping, your muscle cells stay busy eating up calories (see ‘Build muscle, burn fat’ on page 7).
Don’t lift weights without first warming up. Hop on the bike or treadmill for 5 to 10 minutes to warm up your muscles before weight training.
Use it, or lose it
When astronauts return to earth after a mission, their muscles are often so weak from the weightlessness of space they have trouble performing the simplest of physical activities. For those of us who are not astronauts, the same principle applies...we need weight bearing exercise to build strong muscles. Around a half pound of muscle is lost every year after the age of 20 unless we strength train. The good news is that it’s never too late to build muscle mass, and even an increase in muscle that’s too small to be visible to the eye can be all it takes to improve strength and power.
Benefit Your Bones
By the time you leave school, you have established all the bone mineral density you’ll ever have... unless you strength train. Research has found that lifting weights can increase spinal bone mineral density by 13% in just six months – a significant statistic when it comes to the battle against osteoporosis, which affects 1 in 3 women and 1 in 8 men. Refer to ‘Extend your youth’ on page 24-25 to find out more about osteoporosis.
Unsure about how to use the weights equipment? Ask our friendly fitness staff for a hand – there’s someone on the gym floor at all times to help you out. Simply look for the red t-shirt that says ‘free to help’.
Do you want 'Arms like Popeye' or 'Buns of Steel'? Ask about our range of free fitness programmes aimed at strengthening specific
body parts, or our all-in-one programmes for all-over strength.
Find a training partner Try our free strength training fitness programmes Join a Body Pump class Get a Personal Trainer Increase the resistance load Add in new exercises Set goals for each workout Reward your achievements (no, not chocolate!) Monitor your progress Experiment with exercise order Alternate machine exercises with free weights.
Look Good Feel Great Improve your heart and cardio fitness...
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Improve your heart
and cardio fitness
Heart disease claims many lives each year, so looking after your heart makes perfect sense if you plan to lead a long and active life. You've only got one life; live it well! Aerobic exercise (exercise that gets your heart pumping and your blood moving) is one of the best ways to improve your cardiovascular health and guard against heart disease.
Heart rate fitness
How exercise keeps your heart healthy
1. Lowers blood pressure
High blood pressure causes blood to push against the wall of the arteries with higher-than-normal force, which if untreated can lead to serious health problems like stroke, heart failure and heart attack. Fortunately, regular aerobic exercise can help keep blood pressure normal by paving the way for blood to more easily circulate around your arteries and veins.
2. Controls cholesterol
Regular exercise isn’t just good for high blood pressure, it also plays an important role in controlling cholesterol. There are two types of cholesterol – the ‘bad’ LDL cholesterol and the ‘good’ HDL cholesterol. Regular exercise and a low-fat balanced diet help to increase our ‘good’ cholesterol, which lowers the risk of heart disease.
3. Helps smokers quit
Smoking doubles your risk of heart attack, but fortunately this risk falls as soon as you quit. A regular exercise habit has been shown to help smokers quit and stay off permanently. An inactive lifestyle is actually even more dangerous to your health than smoking, so even if you can’t give up smoking, make sure you exercise.
4. Manages stress
Stress can have the unfortunate long term effect of raising blood pressure and contributing to heart disease. Exercise is good for stress management because it promotes relaxation and produces ‘feel-good’ hormones that are guaranteed to lift you out of the dumps (see ‘Manage your stress’ on page 28-29).
Did you know? Heart disease is almost twice as likely to develop in inactive people. Other risk factors for heart disease include cigarette smoking, high blood pressure, high blood cholesterol, and being overweight. The more risk factors you have, the greater your chance of getting heart disease, but regular exercise will reduce this risk.
To find out whether your fitness level is improving, make a note of your resting heart rate before you start your exercise programme and every month thereafter. The higher your fitness level, the lower your heart rate will be, so if your resting heart rate has dropped over the month that means you've succeeded in making your heart more efficient at pumping blood.
Heart rate monitors
These measure your resting heart rate are available on the gym floor of all Fitness First clubs. Measure your heart rate before your exercise session (i.e. resting heart rate), make a note of the figure, and then re-measure in a month’s time.
Why monitor your heart rate?
Keeping a track of your heart rate during exercise is a great way to monitor how hard you’re working and whether your fitness level is improving. Your target heart rate is what your heart rate should be while exercising. So, staying within this heart rate zone can help you have safe, effective workouts. Follow these calculations to find your target heart rate:
Estimate your maximum heart rate
Take 220 – age = _________ this is your maximum (Example: if you’re 42 years old, subtract 42 from 220 to get 178)
Determine your lower-limit exercise heart rate
By multiplying your maximum heart rate by 0.6. (Example, multiply 178 by 0.6 to get 107)
Determine your upper limit exercise heart rate
by multiplying your maximum heart rate by 0.8. ( Example, multiply 178 by 0.8 to get 142)
If you’re just beginning an aerobic programme you should aim for the lower end of your heart rate zone and pick up the intensity as you become more comfortable with your workouts. If you’re already fairly fit and training for competitive events, you might want to aim for the higher end of your zone.
Keep in mind that the target heart rate zone is recommended for people without any health problems, so if you are on medication that alters your heart rate, consult your doctor to ensure you are working at the appropriate intensity.
Your target heart rate zone is between your upper and lower limits. Using the example on the left, the target heart rate of a 42 year-old is between 107 and 142 beats per minute.
Match your zone to your goals To determine what heart rate range is best for you, think about what exercise goal(s) you are trying to achieve and choose a zone accordingly.
Improve aerobic capacity and athletic performance Aim for an intensity of 70% to 80% of your maximum heart rate. Example: 133 to 152 beats/minute
for a 30 year old.
Lose weight
The intensity should be at 60% to 70% of your maximum heart rate. Example: 114 to 133 beats/minute for a 30 year old.
Starting out gradually
This is 50% to 60% of your maximum heart rate, and is a gentle way to give your heart a workout if you are new to exercise.
Example: 95 to 114 beats/minute for a 30 year old.
Heart smart eating
Three of the risk factors for a heart attack – high blood pressure, high cholesterol and too much body fat - can be reduced simply by eating a healthy diet. Base your diet on foods that are low in saturated fat such as bread, cereals, rice, pasta, vegetables, fruit, legumes (beans and lentils), lean meats, poultry, fish, reduced-fat dairy products and polyunsaturated or monounsaturated oils and margarines. Watch the amount of fat in your diet and try to limit your intake of foods high in saturated fat such as fatty meats, full cream dairy products, biscuits, pastry and deep-fried takeaways.
Just because you’re thin doesn’t mean you’re fit.You need to exercise on a regular basis to develop and maintain cardiovascular fitness, and a lack of body fat doesn’t mean you can’t have high cholesterol and blood pressure. Have your blood pressure, body fat and heart health checked for free at your club. Come along to one of our health testing evenings or book in with our fitness team.
Have your blood pressure, body fat and heart health checked for free at your club. Come along to one of our health testing evenings or book in with our fitness team.
Try our free ‘Lungs like an olympian’ fitness programmeme to boost your cardio fitness and take your heart and lungs to the next level.
Ask your fitness team for details.
TIP: Treadmills, stationary cycles and other cardiovascular equipment have heart rate sensors, which are a convenient way to monitor your heart rate. If your heart beat is higher than the upper limit of your target zone, you’re probably overdoing it. Slow down!
Look Good Feel Great Get a flatter stomach...
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Get a flatter
stomach
The secret to a firmer, flatter tummy is to combine abdominal exercise with a sensible low-fat diet. No matter how many stomach crunches you do, if you’re carrying too much weight around your mid-section, the fat will hide any improvements you have made in muscle definition. So while stomach crunches alone won’t do the trick, you’ll soon start to see results if you combine abdominal exercise with a general increase in physical activity and a healthy diet.
Need some practice using the stability ball? Check out a Fit 'n' functional class - you'll learn how to exercise with the ball and have lots of fun while you're at it! For some handy gym floor exercises using the ball, ask our fitness team for the ‘Core blimey’ fitness programme that targets the abdominals and lower back.
Which abdominal exercises are the best? There is no single abdominal exercise that is better than the other. For the best results, mix up your routine with exercises that target the various muscles that make up the abdominal region.
To tone and strengthen your upper abdominals, the basic crunch is your best choice. Perform this exercise with your knees bent and back flat on the floor. Raise your chest and shoulders several inches from the ground, exhaling as you come up and inhaling as you release.
To work the obliques, the muscles on the side of the stomach, perform the crunch at alternating angles, reaching with the shoulder (not the elbow) across the body to the opposite knee. Repeat on the other side.
To work the lower abdominals, bring the knees up towards the chest, forming a 90o angle with the body. Using only the lower abdominals and not the legs or hip, bring the knees slightly towards the chest as you exhale. Return to the starting position. Remember this is a very small movement, so don’t try to bring the knees up to the face.
Start with 10 repetitions of each exercise and gradually increase your repetitions to 25 as your abdominals become more conditioned.
Be a tortoise, not a hare
When it comes to abdominal exercises, the slower tortoise always wins the race. Crunches performed slowly and with control provide better results than fast repetitions or quick pulsing movements. Remember these golden rules when exercising your abs:
Do’s...
Do use a slow controlled pace Do make every repetition count Do let your abdominals do the work Do lift your shoulder blades off the ground Do keep your back flat against the floor Do exhale as you come up; inhale as you release
Dont’s...
Don’t arch your back Don’t hold your breath Don’t pull with your neck Don’t use a jerking motion Don’t lift your back off the ground
Unlike other muscles, the abdominals can be exercised every day. They don’t need a rest day in between workouts because they are not as prone to fatigue or injury, and there is no fear of them getting too big.
Abs on the ball
If you’ve ever done a stomach crunch on a stability ball (also called Swiss or fit ball) you’ll know that it hits the spot! You can feel your abdominal muscles working right away and that’s because the small, movable surface of the ball challenges your deep abdominal muscles to stabilise the spine in a way that can’t be done on the floor. Up to 30% more abdominal movement can be achieved by doing your crunches on the ball, but remember to ease yourself into it - start out with just a few and work your way up from there.
When doing abdominal work on the ball, make sure you choose the right size ball: when sitting on it, your knees and hips should align at a 900 angle. A basic rule of thumb is that if you are taller than 5’8” choose a 65cm ball, and if you’re shorter choose a 55cm ball. Also make sure your back is in the right position: the ball should be positioned beneath the centre of your back. The easiest way to achieve this is to sit on the edge of the ball and roll the ball forward with your body as you lower onto it.
Look Good Feel Great Combine fitness with your sport...
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Combine fitness
with your sport
Fit ‘n’ functional
The large rubber balls you’ll see around the gym might look more suited to the beach, but they’re actually effective exercise tools. Known as stability balls (or Swiss or fit balls), they help develop power, balance and strength – skills that are especially important in the sports arena. Training on the stability ball forces you to use your deepest muscles layers – the core muscles – to stabilise your body. Strengthening these muscles gives you a solid foundation for all sports movement, whether reaching to hit a tennis ball, sprinting to cross a finish line, or jumping to catch a football.
Whether you’re trying to out-do the competition, or simply cross the finish line in one piece, working out at the gym is the perfect accompaniment to any sport. Developing your strength, stamina and flexibility in the gym will not only improve your sporting performance, it’ll also reduce the risk of muscle soreness and injury.
Sports specific training
Sports specific training means focusing on the various skills associated with your sport, and combining these in a training programme. Our golf and ski specific fitness programmes are available to members free-of-charge and are a great way to improve your golf game or boost your prowess on the ski slopes.
From football to tenpin bowling, you can apply sports specific training to any type of activity. Speak to your Personal Trainer about what kind
of training is best for your sport.
Cross training
Every time you do a physical activity that’s different from your chosen sport you’re cross training. Not only does cross training add variety to your workouts, it distributes the load of training amongst various body parts, thus reducing the risk of injury.
One of the easiest ways to start cross training is to alternate between activities – a group fitness class one day, cardiovascular equipment the next. Or you can alternate activities within a single workout, spending
10 minutes on a treadmill, 10 minutes on a stationary cycle and 10 minutes on a cross trainer.
Our gym floor classes are a great way to cross train because the workouts vary from class-to-class and week-to- week. You might find yourself doing a rowing challenge, a 15-minute ab blast
or a boot camp circuit. The classes are held by the Fitness Team at various times and days... so watch out and expect the unexpected!
Intervals
Interval training is a way to increase the intensity of your workout and boost your fitness level without burning yourself out. It involves alternating short bursts of intense aerobic activity (intervals) with a less intense form of the same exercise (recovery).
When you start out, your interval to recovery ratio should be about 1:3, so if you walk fast uphill for 20 seconds, alternate this with walking at a slower pace or lesser incline for the next minute. As you improve, decrease your recovery periods slowly so that your interval and recovery times are the same.
Also increase the intensity and the number of short bursts you do.
Circuits
Circuit classes are a good choice for sports training because they combine interval and cross training. In a circuit class you’ll move rapidly from one strength or cardiovascular exercise to the next within specific time intervals. Besides keeping you on your toes, circuits are a great way to improve mobility, and build strength and stamina. Check out the group fitness timetable to find out what circuit classes are held at your gym.
Virtual cycling
Imagine competing in a ‘virtual’ cycle road race where you get to cross the finish line first! You can do just that in an RPM indoor cycling class at your gym, where instructors lead participants on cycling journeys complete with hills, valleys and finish lines. No cycling experience is required and each bike is fitted with a resistance dial that you can adjust throughout the class to cater for your level of fitness. Try it once and you’ll be hooked!
Stay flexible for sport
Think about how many times you hit shots in tennis using the same arm, or how many times you kick with the same foot in football. Each time you use the same muscle repeatedly in sport, you’re overdeveloping that muscle and placing it under more stress than the opposing muscle. That’s where flexibility training becomes important because it reduces tension and resistance in muscle tissue, thereby maintaining balance and reducing the risk of injury. Seek advice from your Personal Trainer about developing a flexibility programme that focuses on the parts of your body used most in your sport.
SPORT = STRENGTH
Researchers have discovered a strong link between athletic ability and strength training. Whatever your choice of sport, strength training may not only improve your proficiency, but also decrease your risk of injury. Refer to ‘Improve your muscle tone and strength’ on pages 8-9, and use our sport-specific fitness programmes (such as ‘Ski Fit’ or ‘Golf Fit’) to increase strength for your sport. Speak to our Personal Trainers about developing a strength training programme that will make you the envy of your sports field opponents!
Treat yourself to a regular sports massage, they don’t just make you feel good after a big workout, they can enhance athletic performance, prevent injury and promote recovery – available at your local sports medicine facility and most Fitness First clubs.
Look out for classes on the group fitness timetable called Fit ‘n’ Functional – it means stability balls are used in the class. For tips on exercising with stability balls, turn to ‘Abs on the ball’ on page 13.
Look Good Feel Great Time line to fitness...
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Day1
Excited and eager to get started.Your fitness induction has shown you the ropes and given you a great exercise programme to follow. Now you're keen to attend a Studio Taster Session and maybe even book in with a Personal Trainer to help kick-start your routine.
It's easy to make the decision to get fit, but harder to put good intentions into practice. The first six weeks are a crucial part of your fitness journey...
Week 1
You've been busy trying classes, meeting new people, using different equipment and discovering muscles you never knew existed. It feels great to be getting fit and you feel comfortable and right at home in the gym. Your Club Guide is a handy reference tool for learning about the facilities and services at your club, and you're already taking advantage of the free video/dvd rental and the chance to relax with a drink in the member lounge.
... if you stick with exercise in these early days, you have a much better chance of creating a habit
of exercise that will continue well into the future.
Week 3
The benefits of exercise are already showing - you feel in a great mood after a workout and sleep like a baby. A friend has started working out with you, and you've found that having an exercise buddy is great motivation for sticking with your fitness routine.You also know that if you need help with your programme or are unsure about how the equipment works, there's always someone on hand to ask -
talk to a member of the fitness team, in their distinctive red 'free to help' t-shirts or a Personal Trainer on the gym floor!
Week 4
Not only do you have less shortness of breath during your workouts, but you also feel stronger and more energised. That nagging occasional ache in your back has disappeared and you haven't had a tension headache since you started exercising - you know what you're doing must definitely be making a difference! You really enjoyed your personal training session and are amazed at what you achieved with the support and motivation of your trainer.
Week 5
You look forward to your favourite classes and you love being able to catch up on a bit of TV while doing your cardio workout. The sauna and steam room have become a favourite way to finish up a workout, and you're sure
it must be one of the reasons why you are feeling so much more relaxed and able to cope with daily pressures.Your partner has seen your transformation and is considering joining too.
Week 6
The exercise programme that seemed tough on day one is now feeling easy - you're eager to challenge yourself further, so it's time to book in for a free fitness review and programme update.Your gym visits are a regular part of your weekly routine and you make regular exercise one of your priorities because you know how good it makes you feel.Your family and friends have commented on how great you look - you are secretly pleased, knowing that it's only the start of what you can achieve. Wait until they see you in six months!
At 6 months
After sticking with your exercise programme for six months, the results speak for themselves. You are fit and strong and living an active, healthy lifestyle. Your energy levels have quadrupled, and you feel confident and comfortable with the new you. Now that you've built up your fitness, all you have to do is maintain it, and that's easy when regular workouts are so much a part of your lifestyle. To celebrate completing your 6 month Fitness Journey, you'll be invited to a Members' Evening where you will be presented with your free Fitness First jacket!
6 months onward
The effects of exercise don't stop at 6 months, you continue to progress every day. Your blood pressure is on the decrease, your posture and flexibility have improved out of sight, and you continue to slim down and tone up. There are always different classes to try, people to meet, and extra challenges to keep you interested. It's hard to believe how much your life has transformed since you started on your fitness journey, and there's no question that you're going to keep moving along the path to fitness, well into the future.
Choose from our 20 new programmes to help you achieve your health and fitness goals...
TOP 20 PROGRAMMES - AVAILABLE IN YOUR CLUB
01 1stepatatime A 30-40 MINUTE PROGRAMME FOR THOSE RETURNING TO EXERCISE
02 afirmshoulder2cryon A 30-40 MINUTE PROGRAMME TARGETING THE SHOULDER REGION
03 allin1 A 30-40 MINUTE WHOLE BODY WORKOUT
04 armslikepopeye A 30-40 MINUTE PROGRAMME TARGETING THE BICEPS AND TRICEPS
05 backontrack A 30-40 MINUTE PROGRAMME TARGETING ALL AREAS OF UPPER AND LOWER BACK
06 body4thefuture A FULL 1 HOUR PROGRAMME TARGETING THE WHOLE BODY
07 bodystrength A 30-45 MINUTE PROGRAMME TARGETING ALL OVER STRENGTH
08 bodytoning A 30-40 MINUTE PROGRAMME TARGETING SHAPING AND TONING
09 bunsofsteel A 30-40 MINUTE PROGRAMME TARGETING THE UPPER LEGS AND BUTTOCKS
10 climbeverymountain A 30-40 MINUTE PROGRAMME TARGETING HILL WALKING ENDURANCE
11 coreblimey A 30-40 MINUTE PROGRAMME TARGETING THE ABS AND LOWER BACK
12 going4gold PROGRAMMES BASED ON THE ROWING MACHINE AND ITS ALL OVER BODY BENEFITS
13 golffit-the19thhole A 30-45 MINUTE PROGRAMME TARGETED AT IMPROVING YOUR GOLF GAME
14 healthyheart A 30-60 MINUTE PROGRAMME TARGETING THE HEART AND LUNGS
15 lungslikeanolympian A 30-45 MINUTE PROGRAMME TARGETING CARDIO VASCULAR FITNESS
16 pecs2die4 A 30-40 MINUTE PROGRAMME TARGETING ALL AREAS OF THE CHEST
17 skifit-downhilldemon A 30-45 MINUTE PROGRAMME BASED ON ALL THE FITNESS COMPONENTS OF SKIING
18 stilltime2eat A 20-30 MINUTE WHOLE BODY AEROBIC PROGRAMME WITH POST-WORKOUT EATING TIPS
19 train4yourlifestyle NOT QUITE A 1 HOUR PROGRAMME BUT STILL TARGETING THE WHOLE BODY
20 weightloss A 30-45 MINUTE CIRCUIT TARGETING BODY FAT LOSS
WHAT’S YOUR HEALTH AND FITNESS GOAL?
Achieve your health and fitness goals by following the programmes that meet your needs. Ask a member of the fitness team for more advice.
LOSE INCREASE WEIGHT YOUR
MUSCLE TONE AND STRENGTH
INCREASE YOUR HEART HEALTH AND CARDIO FITNESS
GET A FLATTER STOMACH
COMBINE FITNESS WITH YOUR SPORT
BOOST YOUR FLEXIBILITY
TONE UP AFTER A BABY
EXTEND YOUR YOUTH
KEEP FIT IN RETIREMENT
MANAGE YOUR STRESS
HAVE FUN AND MEET PEOPLE
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17
Boost your flexibility
Some people are more naturally flexible than others, but anyone can improve their flexibility with regular training. The most common factor affecting flexibility is the inability of the muscles surrounding a joint to stretch to their full capacity. Through regular stretching, the muscle's capacity to extend is increased, thus allowing the joint a greater range of motion. Adding a 5 minute stretch routine to the end of your exercise sessions is a good start, but you'll achieve better results if you can devote at least 30 minutes to flexibility training three times a week.
Before stretching, take 5 to 10 minutes to warm up, as stretching cold muscles can cause injury. Begin with a simple low-intensity warm-up like walking on-the-spot, or a light jog or cycle. Another good time to stretch is just after a hot shower or bath because the hot water raises the temperature of your muscles, making them pliable for stretching.
To help integrate regular stretching into your fitness routine, it's a good idea to schedule a regular flexibility class into your week. Have a look on the group fitness timetable for Yoga, Pilates and Body Balance - these classes will have you twisting like a pretzel in no time!
Noticeable increases in flexibility can be achieved within 2 to 3 weeks of starting a regular stretching programme. Decreases can occur almost as quickly, so make sure it's a habit you can keep up over the long term.
Test Your Flexibility
Being able to bend at the waist from a standing position and touch your toes without bending your knees is a sign of good flexibility (alternatively, sit with your legs stretched straight out in front and reach your toes). If you can't make it all the way yet, use this as a test to measure how your flexibility is progressing.Your Fitness Review is also a good opportunity to measure your flexibility, and to find out how you have progressed from the ‘Sit and Reach’ test held when you first joined the gym. Book in with your fitness team for a free 6-8 weekly Fitness Review.
Know your tight spots
Many of us hold tension in the shoulders, chest, hamstrings and hips, but you may be tight in other areas, depending on your history of injuries and muscle imbalances. If you play a lot of sport you might also experience tightness in some muscles more than others. Your Personal Trainer will be able to tailor a flexibility programme to these strengths and weaknesses, so don't run the risk of stretching overstretched muscles or missing areas that need training.
Remember, the more time and attention you give to flexibility training, the more benefits you'll experience.
Staying Limber...
• Improves posture
• Helps prevent back pain
• Releases muscle tension and soreness
• Boosts athletic performance • Increases range of motion • Reduces risk of injury • Aids relaxation
• Improves functional fitness
• Enhances balance and co-ordination
As we grow older we tend to lose flexibility, but this is normally just the result of inactivity. The less active you are, the less flexible you are likely to be.
Stretching Do’s and Dont’s
Do’s
Do warm up first Do start each stretch gently Do exhale as you move deeper into the stretch Do hold each stretch for 10 to 30 seconds Do ease up if the stretch hurts Do concentrate on relaxing the area being stretched
Dont’s
Don’t use a bouncing or jerking movement Don’t hold your breath Don’t stretch a cold muscle Don’t strain into the stretch
Don’t push the stretch until you feel pain
Use towels, stability
TIP: If your body is relaxed it will be more responsive to flexibility training. Listening to music and focusing on your breathing can help you relax as you stretch.
balls and resistant bands to
add variety and interest to your
flexibility training
Look Good Feel Great Tone up after a baby...
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Tone up after a baby
Benefits of exercise
for new mums
• Boosts energy • Combats stress • Helps you sleep • Makes you feel good • Assists with weight loss • Relieves back pain • Guarantees time to yourself
If you've had a caesarean section your body will need more time to recover, so start slowly and use caution when exercising, especially with your abdominal muscles. Your doctor and Personal Trainer will be able to help you develop a safe exercise programme.
Avoid 'high impact' exercises like running and jumping until at least 5 months after the birth to allow the effects of the hormone relaxin to lessen. Relaxing loosens the ligaments to allow the baby to come through the pelvis and birth canal more easily, but it also makes it easy to over-extend joints and become injured.
You've just had a baby and now you want to get back in shape and shed the weight that didn't disappear when the baby was born. Those last 3 to 5 kgs can be hard to get rid of, but consistent safe exercise will do the trick.
The added bonus is that a regular exercise routine will boost your energy levels and give you the sanity to cope with those endless nappy changes and sleepless nights!
First 6 weeks
Getting back to exercise after the birth of your child should be a gradual process, starting with pelvic floor exercises and short, slow walks. A full return to exercise should only happen after you've had the doctor's go-ahead, at around the 6 week mark. Even then it's important you ease back into exercise slowly and carefully.
Pelvic floor
As a new mum you've probably already been practising pelvic floor exercises, but are you doing enough of them? These exercises are an essential part of regaining your continence, bladder and bowel control, and it is essential that you strengthen these muscles before attempting any other exercise. Practice pelvic floor exercises in various positions and aim to complete a minimum of 5 contractions 4 times a day.
Cross train your pelvic floor, sometimes practising long holds and sometimes short, strong contractions. Eventually you should be able to do 10 repetitions, holding each for 10 counts, morning and night.
Tighter abdominals
You're probably keen to tone your mid-section, but it's important to start with the right type of abdominal exercises so as not to overstress your muscles. Begin with gentle abdominal bracing and pelvic tilt exercises, and only when your pelvic floor becomes stronger should you progress to curl-up exercises. Ensure your rectus abdominal muscles have come back together before you do any kind of abdominal work other than bracing - ask your doctor or Personal Trainer to show you how to check these muscles.
Back strength
It's common for new mums to experience lower back pain, as the abdominal wall is too loose to adequately support the lower back. Range of motion movements and lower-back exercises will help with this, especially exercises that incorporate the stability ball. You might also experience upper-back strain caused by fatigue and breast weight - shrugging the shoulders and performing flexibility exercises for the chest and back should help with this.
Eating right
Don't be tempted to cut your calories to speed up weight loss because breastfeeding mums actually need to take in an additional 500 calories a day to provide baby with the proper vitamins and minerals. If you skimp on calories you'll be depriving yourself and your baby of important nutrients.
3 Do’s
Do take it easy Do listen to your body Do start off slowly and build up gradually Do give priority to strengthening Do pelvic floor and abdominal muscles
Don’t
Don’t push yourself too soon or too hard Don’t return to exercise sooner than 6 weeks after giving birth Don’t start exercise until you have the doctor's go-ahead
Don’t lift weights or do high impact exercise until the pelvic floor and abdominals are strong
TIP: Keep exercise slow and steady. It takes 6 to 12 weeks to fully recover from childbirth, and up to a year for your body to return to the way it was pre-pregnancy. Listen to your body and go at your own pace.
...not to mention that
everyone will tell you
how great you look!
Look Good Feel Great Extend your youth...
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Extend your
youth
You can't choose your genes or undo the health and lifestyle choices you made when you were younger, but you'd be surprised at how many factors that contribute to a long life are still within your control.
Regular physical activity can help prevent many conditions associated with ageing, such as coronary artery disease, high blood pressure, stroke, diabetes and some cancers. Incorporating exercise into your life will actually make it easier to kick-start a healthier lifestyle because exercise helps you sleep better, manage stress better and gives you more energy to enjoy work and play.
Getting fit is easier than you think. In fact, just 30 minutes of activity a day can boost your health. It's not about training for marathons, it's just about moving and having fun: stretching your muscles, working your lungs and heart, warming up your joints.
If you begin at a pace that's comfortable for you, with an activity that you enjoy, you'll feel the benefits right away.
Bone health
HIGH BLOOD PRESSURE
Most of our bone mass is formed prior to adolescence, reaching a peak when we're around 30 years old. Then gradually with age, the breakdown outpaces the build up, and by late middle age our bone density will start to lessen unless we do something to halt the decline.
The loss of bone can over time lead to osteoporosis, a condition in which bones become porous and susceptible to breaks. This is a serious problem, especially for post-menopausal women. Each year after menopause a woman typically loses 1% of her bone mass - even more during the first 5 post- menopausal years. This bone weakening means that a woman of 70 faces 30% odds that she will break her hip during the next 15 to 20 years.
Although there is no cure for osteoporosis, there are steps you can take to prevent or slow its progress.
Here’s how: Start weight-bearing exercise Like muscles, bones suffer if they are not used. They need regular weight- bearing exercise that exerts a loading impact and stretches and contracts the muscles, stimulating bones to strengthen. The best types of exercise are those where your bones and muscles are working against gravity, including brisk walking, jogging, stair climbing, dancing, skipping and strength training. If you have already been diagnosed with osteoporosis, weight-bearing exercise, impact activities and twisting motions should be avoided, depending on the severity of your condition.
Boost calcium intake
A daily intake of calcium is needed to build strong bones. If you are post-menopausal, you should be consuming at least 1,200 mg calcium per day. The most readily available sources of calcium are milk and dairy products such as cheese and yoghurt. Don't worry if you are watching your weight as low fat varieties usually contain just as much calcium as their full-fat counterparts. If you don't eat many dairy products, you should still be able to get enough calcium from non-dairy sources like green leafy vegetables, baked beans, bony fish and dried fruit.
Seek out sunlight
Without an adequate intake of Vitamin D, your body cannot absorb the calcium you consume. Vitamin D can be found in fortified fluid and dried milk and cereals, and your body can make its own supply when your skin is exposed to sunshine. For this reason it's important to get out in the sun on a regular basis (with sunscreen of course!).
Quit smoking
Smoking has a toxic effect on bone and can cause women to have an earlier menopause, as well as increase the risk of hip fracture after the age of forty.
Drink in moderation
A little alcohol is fine, but more than two drinks a day can interfere with calcium metabolism, which is damaging to bone growth.
Are you at risk?
High blood pressure occurs most often in people over the age of 35, but there are no immediate symptoms, so it's easy to go years without realising you even suffer from it.
Age, heredity factors and race all play a part in why some people develop high blood pressure, but there are other controllable factors that contribute to the condition - like being overweight, not exercising regularly, and having high stress levels. The more risk factors you have, the greater the health complications. When high blood pressure exists with obesity, smoking, high cholesterol levels or diabetes, for example, the risk of heart attack or stroke increases several times.
If you have high blood pressure and you start a regular exercise routine, it's usually during the first 10 weeks that you'll experience a marked drop in blood pressure. To maintain these benefits you need to remain active over the long term.
Heart smart
Advancing age is one of the many risk factors for heart disease and heart attack. About 4 out of 5 people who
die of coronary heart disease are 65 or older, so it's during middle age that it pays to concentrate on building a healthy heart for the future.
Regular exercise is one of the best defences against heart disease because it helps control many of the risk factors, like cholesterol, diabetes, obesity and blood pressure. Even moderate amounts of physical activity - 30 minutes a day - can contribute to a healthier heart. Refer to 'Improve your heart health and cardio fitness' on pages 10 and 11 to find out how exercise can help keep your heart healthy.
Reducing your risk of heart attack can be as simple as becoming more fit and active. According to a recent study, a group of women aged 40 who started walking briskly for 30 minutes a day,
4 days a week, enjoy almost the same low risk of heart attack as women who have exercised consistently their entire lives.
Our trained Fitness Team can perform a blood pressure, body fat percentage and peak flow test in a matter of minutes. Come along to one of our free testing evenings or book in with our fitness team.
Look Good Feel Great Keep fit in retirement...
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Keep fit in
retirement
Better balance
You've paid off the mortgage, the kids have long left home, you're winding down your career, and looking forward to spending more time enjoying yourself and doing all those things you've long put off. It's the perfect time to be fit and healthy - not only to preserve a high quality of life, but also to slow down some of the physiological changes that otherwise come with ageing.
Here's what a regular exercise routine can do to ensure you retain your independence, energy and vitality long into the future.
Functional strength
Typically we lose between 20% and 40% of muscle tissue as we grow older, but this loss has more to do with inactivity than it does with age. As we become increasingly sedentary and start to do less and less of the everyday activities that use muscle power, our muscles literally waste away. Studies have found strength training - if done regularly - can easily reverse this decline, providing more functional strength for day-to-day tasks like walking, lifting and climbing stairs. Regular strength training has the added advantage of building bone mass and protecting against osteoporosis.
Less huff and puff
Another effect of ageing is reduced aerobic capacity - in other words, the ability of your heart, lungs and blood vessels to deliver adequate oxygen to your muscles during physical activity. Aerobic capacity generally peaks at around age 20, and then decreases by about 1% each subsequent year (the fitter you are, the less decline you'll experience). By the time you are 80 years old, your aerobic capacity is about half of what it was at age 20.
The good news is that no matter what age you start to exercise, it's never too late to improve your aerobic capacity. Any physical activity that makes you warm and increases your rate of breathing will have benefits if done for 30 minutes 3 to 5 times a week. If you can't be active for 30 minutes all at once, get at least 10 minutes of physical activity at a time, making sure you've achieved a total of 30 minutes by the end of the day.
Flexibility and balance
The elasticity of our joints and ligaments decrease as we age, causing a gradual decline in flexibility, range of motion and balance. Falling - the result of deteriorated balance - becomes a significant hazard later in life, especially if our bones are weak. By increasing your activity level and incorporating stretching and strength training into your daily routine, you can increase your flexibility and protect against the risk of a fall.
When exercising, keep these safety tips in mind:
The elasticity of our joints and ligaments decreases with age, which causes a gradual decline in flexibility, range of motion and balance. The changes happen so slowly you may not notice it until you're in your seventies. But falling - the result of deteriorated balance - becomes a significant hazard later in life, especially if bones are weak.
The good news is that we don't need to lose balance as we age - it is a skill that can be trained. By increasing your activity level and incorporating stretching, balance and strength training into your daily routine, you can increase your reflexes and flexibility, as well as giving yourself enough leg strength to prevent a stumble turning into a fall.
No excuse is a good excuse
'Too old' or 'too frail' aren't good excuses to give up exercise, because even medical conditions like stroke, heart disease, arthritis and diabetes have been found to benefit from regular physical activity. Combining dietary changes and controlled exercise activity with medication can be more effective in the treatment of many health conditions, than just relying on medication alone. Your Personal Trainer will be able to tailor a training programme to your specific health condition, so seek their advice before starting a vigorous exercise routine.
Where to start?
Whether it's carrying groceries, walking to the shops or climbing a set of stairs, regular exercise will help you more easily cope with the demands of everyday living.
How much exercise depends on what you want to achieve. Your goal might be as simple as strengthening your muscles enough to lift your grandchildren, or building your endurance enough to walk around the block without puffing. Whatever it is that you want to accomplish, your starting point should be to improve from wherever you are right now and work your way up gradually.
The secret to longevity?
According to the findings of the Harvard Study of Adult Development, the longest, most comprehensive examination of ageing ever conducted, people who move successfully through middle age into their 80s have the following factors in common: they exercise regularly, keep a healthy weight, avoid cigarettes, have good adjustment or coping skills, maintain strong stable relationships and pursue education.
The bad news
A women of seventy faces 30% odds that she will break her hip if she lives another twenty years.
The good news
Strength training dramatically cuts the risk of fractures by building bone and improving strength and balance to help prevent falls.
Start slowly
Build up your activities and effort level gradually. Doing too much too soon can cause discomfort or even injury, especially if you have been inactive for a while. Try our '1 Step at a Time' fitness programme, designed for first-time exercisers or those returning to exercise after a break.
Avoid breath holding
When lifting weights, for example, breathe out while lifting, and breathe in while lowering. This is especially important if you have heart disease, diabetes or glaucoma.
Keep up your fluid intake The sensation of thirst declines as we age, so even though you may not feel like a drink, your body
needs as much fluid as it always did.
Bend from the hips
When you bend forward, bend from the hips, not the waist. If you let your back 'hump' when you bend, it's a sign you're probably bending from the waist.
Warm up first
Make sure your muscles have warmed up before you stretch.
Exercise at a comfortable pace Stiffness after exercise is normal, but if you're in pain most of the following day or have swollen joints, it's a sign you've pushed yourself too hard. Always stop exercising if you experience sharp pain, as this may be a signal of something more serious. If your bone, joint or muscle pain is severe, seek the advice of a doctor.
Look Good Feel Great Manage your stress...
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Manage your
stress
Feeling stressed?
Overworked?
Under tension?
A dose of exercise is the best stress-busting drug there is. Every time you exercise, your brain produces feel- good hormones called endorphins, which are guaranteed to lift your mood and leave you feeling relaxed. Researchers have found that each exercise session produces around 90 to 120 minutes worth of endorphins, so you'll be feeling good long after your workout has finished.
So what's a good stress busting exercise? Any exercise that takes your mind off your worries is a good place to start, whether a group fitness class, strength training session or circuit routine. Researchers have found that regular yoga sessions can reduce anxiety, release tension and even lower blood pressure. A yoga class at the gym is a great way to unwind after a busy day and it will teach you how to use deep breathing, relaxed movement and concentration as a way to alleviate stress.
The stress roller coaster
We need a certain amount of stress to keep us on our toes, but too much stress can lead to all sorts of nasty symptoms, ranging from irritability and tension, to headaches, stomach upsets and insomnia. Stress disturbs the body's internal balance and if you don't make adjustments to counter the effects it can contribute to even more serious health problems like high blood pressure and heart disease. Don't kid yourself that you don't suffer from stress, everyone does, but we all cope differently.
Feel-good factor
One of the most common reasons people give for why they exercise is that it makes them feel good. Phrases such as 'feeling better', 'sense of achievement' and 'enjoyment' are frequently used by regular exercisers to explain why they have the motivation to stick with their exercise programme.
The next time you're feeling stressed, make a conscious effort to give yourself some 'me-time'. Book in for a relaxing massage, tanning treatment or beauty therapy, or put your feet up in a steam room. Check out the therapy treatments available at your club and give yourself permission to give them a go!
Too stressed to sleep?
Stress has a nasty habit of causing insomnia, but regular exercise can help give you some shut-eye. People who exercise regularly fall asleep quicker, awake less often in the middle of the night and sleep longer and better. Working out relieves muscle tension and wears you out physically, so it's much easier to fall asleep and stay asleep. Not to mention that exercise revamps your sex life - another good way of improving your sleep pattern!
While it's not always possible to avoid stressful situations, you can learn to manage stress so that it no longer rules your life. Here's what experts recommend as the best ways to step off the stress roller coaster.
Make exercise a regular habit. It relieves tension and provides a 'time-out' from stressful situations.
Simplify your life. Cut out activities or delegate tasks.
Get enough sleep. Your body needs time to recover from stressful events.
Establish a support network. It helps when you can talk to someone about your troubles.
Keep a positive attitude. View negative situations as positive and a chance to improve your life.
Practice relaxation techniques. Fit regular yoga or meditation sessions into your weekly routine.
Learn to say no. If you are overwhelmed by having too much to do, eliminate tasks that aren't necessary.
Make time for hobbies. Schedule time to indulge in things you enjoy doing.
Go easy with criticism. Don't expect perfection from yourself or others.
Eat for health. Good nutrition makes a difference, especially limiting your intake of caffeine and alcohol.
Accept the things you cannot
change and have the courage
to change the things you can
Look Good Feel Great Have fun and meet people....
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Have fun and meet people Here's how to get the maximum fun from your fitness...
Add variety
to your routine
Going to the gym isn't just about burning calories and building muscle, it's also a great place to let your hair down, make friends and have some fun!
The added bonus is that the more you enjoy yourself and look forward to your workouts, the more likely you are to stick with your exercise programme.
Find an exercise buddy
Exercising with someone else can add fun and laughter to even the dullest exercise routine. It's also a great incentive for keeping a 'date' with exercise if you know you'd be letting someone else down by cancelling. If you don't yet know anyone at your gym, suggest a friend takes out a membership with you, or ask around at the gym for a buddy.
Join a group fitness class
The buzz and motivation of
working out in a group can't be beaten, so if you've never taken part in a group fitness class before, now is the time to start. Our Studio Taster Sessions are the perfect introduction to group fitness, allowing you to experience up to eight different class styles in an hour. From Body Pump and Circuit, to Spin and Relaxation, there are classes that cater for all levels of interest and fitness. You don't have to be co-ordinated (or female!) to do a class, you just have to be prepared to have fun!
Doing the same workout day-in, day-out isn't any fun To keep yourself entertained and physically challenged, change your routine often.
Come along to the club socials BBQs, fitness challenges, nightclub evenings and special theme classes are just some of the social activities your club runs for members. To find out what's coming up next, ask the reception staff or keep an eye out for the promotions posted around the gym.
Variety is the spice of life - the more you change your routine, the more you'll boost both your fitness and motivation. Regularly try new classes and equipment, experiment with different exercises, and vary the intensity and duration of your workouts (in consultation with your Personal Trainer or a member of the Fitness Team). If you're on the treadmill, for example, don't just maintain the same pace, mix it up by varying the pace and incline. Watch out for our gym floor classes, they're guaranteed fun and a great way to challenge your fitness.
Try personal training
Having your own Personal Trainer is a sure way to keep your routines fresh and fun. A trainer can advise you of the best way to achieve your goals, and provide the professional guidance and motivation to get you there! Ask your club about the range of affordable Personal Training options available, from 30 minute sessions to group sessions where you can workout with a friend.
Do what you enjoy
If you've found an exercise or sport you really enjoy, make sure you incorporate it into your fitness routine. Whether it's skipping, dancing, sprinting, or boxing that turns you on, find a group fitness class that contains these elements or think about how you can add them into your regular workout.
Ease into fitness
The best way to avoid muscle soreness and injury is to start off gradually, increasing your intensity and duration in small increments. Do less than you think you are able to at first, and challenge yourself one step at a time as your fitness increases.
TIP: Use exercise as a daily vacation and a way to spend time with friends
Look Good Feel Great How your health benefits from exercise...
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Discover better health
We all know that exercise is good for our health, but you might be surprised at just how good it is! Burn a mere 500-1,000 kcals each week through exercise (equivalent to around 3-4 group fitness classes) and you can reduce your risk of premature death by an amazing 20 to 30%).
Cancer, cardiovascular disease, diabetes and arthritis are just a few of the health conditions that a regular exercise programme can help protect you against. In fact, as little as 30 minutes a day of moderate intensity exercise on five or more days of the week is all it takes to start improving your health.
Fit and active people have a 40-50% lower risk of colon cancer than the unfit and inactive. The same goes for women (post-menopausal) who exercise regularly - they have a 30% lower risk of breast cancer than the least active.
Good for your heart
The heart responds to exercise by becoming stronger and more efficient. Regular exercise can help prevent heart disease and stroke by strengthening your heart muscle, lowering blood pressure, raising your HDL ('good') cholesterol levels, reducing your LDL ('bad') cholesterol levels, and increasing your heart's working capacity.
Helps control weight
Being overweight doubles the risk of coronary heart disease and stroke, and is a major risk factor for diabetes, cancer and osteoarthritis. Regular exercise helps to reduce body fat by building muscle mass and improving the body's ability to burn calories.
Take it to heart
Take it to heart
Inactivity is responsible for around 37% of coronary heart disease. By becoming active you can achieve a 10% reduction in the risk of coronary heart disease - that's a similar reduction to what you'd get if you lowered other major risk factors like cholesterol or blood pressure.
Strengthens bones
Just as muscles grow stronger when physically stressed, so too bones respond by getting stronger. Regular weight bearing exercise increases bone density, which helps prevent osteoporosis, the condition in which bones lose density, weaken and become very porous and fragile.
Up to the age of 30 our bone-forming cells continue to work faster than our bone destroying cells. After that the trend reverses and our bones start to thin. As a female, you can lose up to 20% of your bone mass in the 5 to 7 years following menopause if you remain inactive.
Manages diabetes
Regular exercise helps normalise glucose levels for people with type II diabetes by assisting muscles to take up glucose from the bloodstream and use it for energy.
Losing weight through exercise can also help prevent and control this type of diabetes.
Did you know?
If you are inactive and unfit, you put yourself in the same category as a smoker when it comes to contracting coronary heart disease.
Helps prevent cancer
Exercise speeds digested food through the colon, denying it the opportunity to sit in one place, ferment, and cause irritations that can grow into cancer. There is also evidence to suggest that exercise lowers the risk of cancers of the prostrate, breast and endometrium.
Affects arthritis
Flexibility training, cardiovascular exercise and strength training have been shown to improve range of motion and reduce joint stiffness in arthritic patients. Exercise also helps reduce the psychological and emotional pain that often accompanies arthritis.
Relieves back pain
Low back pain accounts for 150 million lost working days each year, and affects an astonishing 80% of the population. By increasing muscle strength and endurance, and improving flexibility and posture, regular exercise helps prevent back pain.
Reduces anxiety
Every time you exercise, your brain produces feel-good hormones called endorphins, which have been shown to reduce depression and bring on feelings of euphoria, well being and relaxation. Researchers have now found that regular exercise can be as effective for treating depression as psychotherapy, and in some cases it can be as successful as medication.
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