Health Tips

1. Regular aerobic exercise helps prevent heart disease. It slows down the build up of plaque in the arteries of the heart. Active people tend to have larger, cleaner arteries. Aerobic exercise increases the level of the "good" cholesterol which helps carry the cholesterol out of the arteries and decreases the "bad" cholesterol, which is associated with heart disease. Aerobic exercise helps prevent obstructive blood clots from forming in the arteries.

2. Exercise helps lower the blood pressure. Aerobic exercise makes the heart stronger and efficiently pumps more blood per beat. The heart needs to beat fewer times to circulate blood through the body.

3. Exercise helps prevent type 2 diabetes by improving the body's ability to regulate blood sugar.

4. Weight bearing exercise prevents the loss of bone mineral that's normal as we age and that can lead to osteoporosis. Weight bearing exercise is any activity that applies force to the bones. Walking and cross country skiing are popular aerobic exercises.

5. Physical activity strengthens muscles, joints, tendons, ligaments and other structures that help hold the body together.

6. Exercise burns calories to help take weight off and maintain weight loss. Weight loss through a programme of low-fat diet and exercise is more likely to be fat loss rather than water or muscle tissue loss. Repeating weight loss and gain cycles is harmful to your health and seems to slow your metabolic rate. Gradual weight loss combined with regular exercise is the only way to go!

7. Exercise helps prevent the loss of lean muscle tissue. It helps prevent the drop in metabolic rate that occurs as we age.

8. In many ways, exercise is the antithesis of ageing. Exercise can slow the loss of stamina, flexibility, bone density and metabolic rate, as well as improve general enthusiasm for being active. Exercise gives you the ability to maintain an independent lifestyle and increase the likelihood that you'll enjoy your post retirement years.

9. Exercise helps maintain flexibiltyof the muscles in the legs and the lower back. Exercise helps maintain strength in the abdominal and back muscles. This helps prevent the development of back problems that can be debilitating and very painful.

10. Exercise makes every day more fun! as fitness improves, activities become easier and more enjoyable, and you're more likely to go out for a hike or enjoy a day of skiing. Exercise increases your stress resistance, helps you feel more relaxed and even sleep better.

As well as the health benefits, we gain strength and stamina, which make us feel more physically assured, confident and graceful.

Research into the psychological benefits of exercise has been going on since the seventies. Scientists first looked at the direct relationship between aerobic exercise and mood. They found that bouts of intense aerobic exercise had an immediate positive effect on anxiety, depression, low self esteem and feelings of stress. Then they found that sustained programmes of both vigorous and lighter aerobic exercise had a more long term beneficial effect.

An important reason for the feel good factor is the way fitness effects our looks: we gain definition, suppleness, tone and glow. Exercisers also feel a sense of achievement about their sporting goals or increasing levels of fitness, a sense of mastery in their lives and a sense of control over their bodies.

One thing to remember, though, if you're new to exercise, it takes several weeks before you feel more energetic generally. The early sensations are, unfortunately, ones of extreme fatigue-the good mood comes later.

from "Health and Fitness"and "The National Exercise for Life Institute"


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Being dehydrated will interfere with your ability to exercise and make your workout less effective and enjoyable. This is because your body needs to maintain its temperature between fairly narrow limits if it is to function most effectively.

Fluid is lost during exercise (through sweating, which is an essential heat regulation mechanism), particularly when it is hot and humid, hence your body finds it increasingly difficult to maintain its best operating temperature and it becomes over-heated and inefficient.

Unchecked, such over-heating can ultimately lead to nausea, diziness, fainting and more serious illnesses.

The greater the intensity and duration of your exercise bout, the greater the amount of sweat produced. In some extreme instances it is possible to lose upwards of two litres of sweat per hour, which is equivalent to two kilogrammes of weight or more.

Since exercise performance is impaired when dehydration results in a 2% decrease in body weight and losses in excess of 5% will decrease your exercise capacity by around 30%, the importance of appropriate fluid intake cannot be stressed enough. Therefore, it is important to ensure adequate fluid intake before, during and after exercise if you are to optimise each and every workout.

Are You Dehydrated?

Sportsmen and women check whether they are adequately hydrated in two simple ways. Keeping an accurate watch on your weight is a very effective way of monitoring fluid loss and a weight loss of 1 - 3% when compared to the previous day (especially if that day involved strenuous physical activity) indicates dehydration.

For every 0.5 kg loss, it is recommended that half a litre of fluid should be consumed. Alternatively (or as well as), the observation of infrequent urination, or the passing of a small amount of urine that is dark in colour indicates dehydration and fluid should be consumed. Remember that thirst is a very poor indicator of your fluid status and that by the time you do feel thirsty, you are already dehydrated.

How Much Fluid?

The amount of fluid you need will depend upon a variety of factors including the environmental conditions, any diuretic substances you may have consumed (alcohol, caffeine containing drinks, etc.), the intensity and duration of your exercise session and whether you are particularly susceptible to dehydration. Certainly, every exerciser is well advised to consume at least four litres of water daily, with regular sips of fluid throughout any exercise session: about 0.25 litres every 15 minutes.

What Type of Fluid?

Cool water is more than adequate for most exercisers, supplemented throughout the day by fruit juice and possibly commercially available isotonic drinks. However, during sustained endurance exercise (such as marathon running or long distance cycling), drinks containing carbohydrate in weak solutions will additionally increase the availability of fuel for exercise and there is strong evidence that glucose and electrolyte drinks can positively affect long duration sports performance. However, such products are of most value to this type of long distance sports performer. Finally, remember that the immediate post-exercise hours are not only an ideal time to re-fuel the body as far as carbohydrate is concerned, but also with respect to rehydration: so drink up!




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Your pulse rate is a useful guide to the efficiency of your circulatory system - especially during exercise. Monitoring your heart rate will help you check that you are exercising at the correct level of intensity.
There are two places where the pulse can be taken: try both.

The radial pulse is taken from the wrist. Turn the hand palm-upwards and place two fingers on the other hand lightly at the base of the thumb and the wrist joint.

Take your pulse with the fingers and not with the thumb (which has it's own strong pulse and may cause double counting).

The carotid pulse is taken from the side of the neck, under the hinge of the jaw. Place two fingers on the neck lightly to find the beat. Take the pulse with the fingers, not the thumb, and do not press too hard.

Your rate is at it's lowest just after you wake up and can increase significantly during the day, depending on what you do. The following are important influences:

Exercise - Your pulse rate quickly increases with strenuous activity.

Age - Your pulse slightly increases with age.

Sex - Women's pulse rates tend to be 10-15 beats per minute faster than men's.

Digestion - Your pulse rises after a meal.

External temperature - If the temperature is high, your body will be warmer, and your pulse will rise.

Smoking and drinking - Both will increase your pulse rate.

Stimulants - Coffee and tea both stimulate the pulse.

Your Resting Pulse Rate

To measure your resting pulse rate, begin by relaxing and making yourself comfortable in a sitting position (standing up increases your pulse rate). Locate your radial or carotid pulse and count the number of beats in 15 seconds, counting the first beat as 0. Then multiply the number of beats by four to calculate the rate per minute. The best time to take your resting pulse is first thing in the morning. This the lowest or "basal" rate of the day. To reduce the possibility of an error, do two counts and record the average.

Your Heart and Pulse Rate During Exercise

Your heart is a muscle about the size of your fist. See if you can clench your fist sixty times in a minute. You will probably be surprised how hard it is. Yet this is what your heart does every minute of the day. Like any other muscle, the heart becomes weaker if it is not exercised, so it is important that you exercise it at the correct intensity during your fitness programme.

The safe level depends on your age and your resting pulse. As you get older the pulse rate at which you should exercise gets lower. Using your age and the resting pulse you have calculated, you can work out the pulse rate at which you should exercise.

You should begin by calculating your pulse range. Do this by adding your resting pulse (per minute) to your age in years, the subtracting the result from 220

To calculate your lowest pulse limit (LPL) multiply your pulse range by 0.6 then add your resting pulse rate.

To calculate your upper pulse limit (UPL) multiply your pulse range by 0.80 then add your resting pulse rate.

Example: If your upper pulse rate is 120 and your resting pulse is 60, find your lower pulse limit by multiplying the 120 by 0.6 and adding 60. The answer is 132.

Taking Your Pulse After Exercise

You have just calculated your safe limits of your pulse range during exercise. At this level, you are exercising hard enough to benefit your heart rate but not so hard as to endanger your health.

As it is not possible to monitor your heart during exercise unless you have a heart rate monitor you should do the next best thing and take your pulse immediately after you stop. Use exactly the same method as you did in calculating your resting pulse rate. Then repeat the count a minute later.

The first pulse should be between the training range limits you have calculated. If it is less than the lower limit, then try to perform your exercises more vigorously next time. If it is higher than the upper limit then you must reduce the intensity by performing your circuit less vigorously in future.

The difference between the first and the second pulse rate is very important. It shows the rate at which your heart is recovering after exercise and how fast it is returning to it's resting state.

As you get fitter, your heart will recover more quickly. The steeper the 60 second drop, the better. After 10 minutes your resting pulse rate should be below 100 (in fit individuals it will drop more quickly). Recording both of your pulse measurements each time you exercise will help to give you a good idea of your rate of progress.




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I will never achieve the results I want

We tend to think like this when we focus on how we would like to make a 100% change to our body shape or fitness level and what an impossible leap it is. Think of changing 1% at a time ... a 1% change feels quite possible and all of those one percents will keep adding up.

I can't motivate myself

Go to the gym straight from work or put your workout clothes on the moment you get home. Make an appointment with a friend to train together. You are more likely to keep your programme if not going would mean letting someone else down as well as yourself. Decide what you want to achieve from your workouts and then focus on all of the benefits and how great you will look and feel. If you choose an instructor who makes you feel great and a class where you have fun, you'll find yourself rushing to get there. Give yourself a reward when you complete one week of workouts.

It's too cold

Dress up adequately and warm up thoroughly. Protect exposed areas.

I get bored easily

Try a new activity (or two or three!). Learn new exercise disciplines to add to your existing programme. Reverse the order of your workout.

I don't have enough time

Workout at a venue that is near your home or workplace and save on travelling time. Use the reading stand on the cardiovascular machines and work while you workout. Workout at home with exercise videos. Employ a personal trainer and you will have personalised sessions at home and at a time convenient to you.

I am too tired

Regular exercise helps to increase your energy levels. Try varying your workout time to find what suits you best. Start your day with a healthy breakfast. Try cutting down on sugar and fat in your diet. Sugar makes your energy levels soar for a very short time and leaves you with less energy than you had before. Too much fat increases the seratonin levels in the brain, leaving you irritable and tired. Eat small meals throughout the day and aim to get 60% of calories from carbohydrates, 15% from protein and 25% from fat.

I am too old

Are you too old to have more energy and a stronger, healthier and more supple body? Thought not! Weight bearing exercise will produce strength gains at any age. Are you older than the 82 year old woman who climbed Everest or the many pensioners who run the London Marathon each year?

I'm broke

Fitness doesn't have to equal expensive gyms or exclusive golf courses. Spend time investigating what is on offer in your area. You can participate in many activities for reasonable rates and activities like running or walking are free.

I want to spend more time with my family

Exercise with them! Workout with your partner. Studies at Indiana University showed that 94% of married couples who exercised together continued to work out on a regular basis as opposed to 57% of couples who exercised separately. Join the kids and try skipping, cycling, in line skating and those old favourites catch and chase. You'll find that children's games can provide both fun and fitness for all the family.

I'm too depressed

Exercise lifts your mood faster than anti-depressant drugs and comes with added benefits rather than side effects. Try it anyway. At worst, you'll feel the same and at best, you'll feel brighter.

I need to lose weight before I can begin exercise

General Patton said: "A good plan violently executed right now is better than a perfect plan executed next week."