Many clients are also recommended to include exercise as part of their program. The program is based on each client as an individual and exercise in many cases is not putting on a pair of trainers or joining the gym for some clients the physical exercise may be gardening or housework.
Exercise for those that don’t like exercise
The most efficient way to lose weight is via a healthy diet and exercise, combine the two for a sustainable weight loss, by exercising while losing weight you will also tone the body.
The more heat your generate the more calories you are burning, therefore exercises such as swimming while very good for toning will not greatly aid weight loss.
Interval training is one way of exercising, which is especially good for those that don’t want to spend hours at a gym, or pounding the roads. You exercise at the highest possible intensity for 30 seconds, followed by 90 seconds recovering easy exercise (Definition: hard unable to talk while exercising, easy able to hold a conversation). Repeat this cycle 8 times. The recovery easy section is very important since this is when growth hormone is released. Human growth hormone is needed to increase lean body mass, stimulates the immune system and helps break down body fat. You can also incorporate short intensive burst in everyday activity, walking faster than normal between lamp posts, hovering or dusting faster than normal etc, anything that raises your heart rate.
Alternate days with strength building exercises, this can be carried out with light weights, or improvised with household items. Also carry out squats and lunges as part of moving around the house. Mitochondria the power houses of cells which convert glucose into heat and energy are found in our muscles. Strength building exercises together with interval training will increase the number of mitochondria and in turn increase resting metabolism.
Can you be active and sedentary ?
Yes is the answer.
Sedentary behaviour may seem like the opposite of physical activity, but it is an independent risk factor for certain chronic diseases and is therefore considered separately to physical activity, body weight, and diet.
It is especially important to discourage prolonged sedentary behaviour in children, since we know that sedentary behaviour increases with age, and a sedentary child is likely to become a sedentary adult (Biddle et al, 2010).
If you achieve 150 minutes of moderate to vigorous physical activity a week, but you also spend prolonged periods of time being sedentary every day, you can be considered both physically active and sedentary.
Tips for reducing sedentary behaviour
- If you have a desk job, set an alarm to remind yourself to get up every hour. Simply walking to a water fountain or the photocopier can help.
- Target the whole family (including parents, brothers and sisters) when trying to reduce sedentary behaviour among children or adolescents.
- Ensure a reduction in one sedentary activity is not simply replaced by another (e.g. half an hour of television viewing is cut but replaced by computer use).
- Encourage active transport to school/work.
Fluid intake during sports
Many people drink lots of fluid while running believing they have to stay well hydrated, however there has been more and more cases of those that run at a slower pace taking on to much fluid and then failing ill towards the end of an event as their electrolyte levels become unbalanced.
The latest guidelines suggests that runners should aim to drink 400 ml to 800 ml per hour maximum, the higher rates (800 ml) for faster, heavier runners competing in warm or humid conditions and the lower (400 ml) per hour for the slower runners competing in cooler conditions and those expecting times of 4 hours or longer in a Marathon, or 2.5 to 3 hours for a half Marathon.
“There is a real risk of slower runners becoming overhydrated and developing dangerously low blood sodium levels if they drink more than 800 ml per hour.” Dr. Terry Cooper (Adviser to “Shakespeare Marathon”)
Healing Foods 