FITNESS

This section is not designed to get you fit, only you can do that by getting out there and exercising. What this section will do is give you an overview of what it will take for you to get fit and the different ways for you to achieve a good level of fitness.

DIET

You are what you eat!!

Yes I have said it before, but it is important. If your aim is to lose weight then the amount of calories you eat must be less than the amount you burn through exercise. There are some great books out there, which detail the amounts of calories or kilojoules in most modern foods, including junk foods. Weight watchers has some great books and their point system is great to keep track of what you eat. The simplest way is to eat more fruit and vegetables and less dairy, bread and other carbohydrates.

One thing which is often over looked is that of the acid alkaline balance. A 70% alkaline to 30% acid food intake is ideal. The more acid your body is the more water it will hold in order to remain alkaline. It may even get to the stage where your body leaches calcium from your bones to remain alkaline, as calcium is very alkaline. It apparently takes 32 glasses of water to neutralize the acidity of that well known brown sweet liquid we all seem obsessed in drinking, due to its high acid content.

Having removed most of the acid from your diet you may notice a change in the water you hold and lose fluids fast. Then you will taper off and the real work begins.

EXERCISE

Exercise takes discipline and for those who have exercised very little over the years, it often takes a friend or a "wake up call" like ill health to prompt you into action. A personal trainer is a great idea for those who feel they lack the discipline in the beginning or have no idea the best way to exercise for their body size and age. Having been involved in martial arts for years and in training within the police force I also know that fitness brings with it confidence. To be confident leads to changes in other areas of your life not just in your body. For women especially, the knowledge that they can beat off an attacker can give rise to a great self esteem when out alone. Another area of fitness is that of flexibility. I have seen many body builders who may be extremely strong, but are unable to move freely due to their impressive bulk. Women can also suffer due to a busy life with office work and/or children, all of which can lead to a shortening of muscles or an overuse of some others. It is imperative that any exercise regime combine a session of stretching. I find stretching somewhat boring, which is why I practice yoga. It not only stretches you it also strengthens your muscles. Check your yellow pages for your nearest yoga centre or email me and I may be able to recommend one close to you.

Aerobic Fitness

Whether we want to lose weight, get stronger, or just look better, the best way to start is to get the body moving. There are many ideas as to how much to exercise each day and for how long.

Ideally 3 to 4 times a week for a minimum of 25 minutes. Why 25 minutes? After this time the body starts to produce endorphins from the brain which are about 200 times stronger than heroin, obviously you don't get the same amount as a drug addict might inject but it is enough to give you an incredible sense of well being. Once your body becomes accustomed to this feeling it will "crave" it, the best thing about that is that the body will know it has to exercise to get it.

The exercise is best structured as having a warm up of 5 to 10 minutes. This may involve stretching or light exercise where all the limbs and their muscles are moved. It is then advisable to get the body moving. Whatever you choose, the heart rate should increase and be maintained for about 20 minutes in a range depending on your age and not about you maximum rate.

OPTIMUM HEART RATE

NOTE:
Subtract 10 if you are recovering from a major illness
Subtract 5 if you have not exercised before
Add 5 if you have been exercising for 2 years or more and have had no ill effects.

Weight Training

If you are lacking experience in this area, go to a gym or personal trainer who will be able to organize a program for you.

The adage of use it or lose it, is very applicable here. Muscles must be constantly worked to grow and maintain their strength. If you do not have access to a gym then your own body is an excellent tool to use for resistance. The following is an example of a program using only your body and items in the home.

Push Ups - Maximum repetitions (reps) X 3 sets (rest between or do next exercise) Arms can be wide or close together, on knees or with a straight back.

Sit Ups - Max reps X 3 Try crunches, feet anchored, leg raises, twists, and alternate toe touching.

Squats - Max reps X 3 (be wary if you have a knee problem) Knees shoulder width apart, thighs don't go below horizontal.

Tricep Dips -Max reps X 3 Use edge of a chair or couch and dip using back of arms.

Back Arches - 10 reps X 3 (add 5 once comfortable) Alternate leg and arm each side then when strong go for both arms and legs together.

Lunges - 10 reps times 3 (add 5 once comfortable) You can use a small weight in each hand if your legs are strong enough.

Chin Ups - Max X 3 You'll need a bar of some form to hang from. Try wide and close grip and palm facing you for a biceps workout.

Calf raises - Max X 3 (get some weight to hold in both hands for this) Use a step at home to get more range of motion.

This will cover most muscles in your body and leave you well and truly "worked".

Please feel free to contact me or call for a personal training session or advice on how to find one in your area.