Why strength fitness should form a big part of your planned movement workouts.

Being physically fit comes in different forms. For example, someone who can run a marathon is no doubt physically fit, but they might not be able to lift heavy weights. Someone who might be able to lift heavy weights on the other hand, might not be able to run a marathon, but they too are still physically fit. Broadly speaking, fitness can be divided into different categories – endurance fitness, flexibility fitness and strength fitness.

What is strength fitness?

Strength fitness focuses specifically on one of the four pillars of fitness – strength. How strong your muscles are will directly impact your ability to move and lift objects. As strength training makes you stronger and builds muscle endurance, it’s an important part of any movement workout routine.

Strength training involves moving your body against some type of resistance. This could range from a machine found in a gym, to free weights, dumbbells and kettlebells, and can also be done without any equipment at all, using just your own bodyweight.

Why is strength fitness important?         

Research has highlighted that there are many health benefits of physical exercise in relation to strength training, with findings suggesting that the greater your muscular strength is, the better your overall health and athletic performance will be.¹ Other benefits include:

• A greater ability to enjoy your movement workout before getting tired
• Easier maintenance of a healthy body weight and enhanced body composition (the ratio between fat and muscle.)
• Boosted mood and energy levels, along with healthier sleep patterns
• Better posture and relief from back pain due to stronger muscles
• Greater stability, balance and flexibility, making it less likely that you will experience as many injuries and falls
• A greater ability to burn calories, even after you stop exercising
• Better bone health and bone density
• Improved brain health and better cognitive function
• Improved mood, confidence and sense of wellbeing

Can strength fitness help with illnesses and chronic conditions?

There have been studies that suggest² that the symptoms of many chronic conditions, such as back pain, arthritis, diabetes and even heart disease can be reduced by taking part in regular physical exercise that includes strength training.

Different types of strength fitness

Strength fitness can be done at home, in a gym or even when you are out and about. If you prefer the structure of a gym, there are resistance machines that work various muscles groups and fitness classes that incorporate weights or other strength-bearing exercise, like circuit training or body pump. Activities that you might have considered more endurance based can also be great for strength training though – running, hill climbing and cycling all put pressure on your leg muscles to propel you forward, for example.

Greater physical and muscular strength comes by regularly challenging your muscles to work harder than they do usually. Along with the targeted strength fitness workouts you do, there are opportunities to get in some additional strength training that you may not even have considered. Next time you have a choice of taking a lift or walking up the stairs – take the stairs. When you go food shopping park a little further away and carry your bags to the car rather than pushing them in a trolley.  Incorporating strength training into your everyday tasks will help you experience the health benefits of physical exercise without even realising you are doing any!

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 [↩]
2. https://journals.lww.com/acsm-healthfitness/Fulltext/2013/03000/Weightlifting_Training_Gives_Lifelong_Benefits.12.aspx?bid=AMCampaignWKHJ [↩]

Flexibility is fundamental for everyday life.

In fact, it’s so important that we often don’t think about it until something goes wrong and we start to miss it. Without flexibility we wouldn’t be able to perform everyday tasks, like bending over to pick something up, or sitting down in a chair. Flexibility also enables us to release built up tension or soreness in our muscles and helps us to relax – with too much tension or soreness, it’s going to be hard to get any rest!

What is flexibility fitness?

Flexibility can broadly be defined as the ability of your muscles and the connective tissues surrounding them to temporarily stretch. Flexibility is one of the four pillars of physical fitness and it works alongside the others to help us maximise the overall health benefits of physical exercise. Greater flexibility allows us to work on strength and endurance fitness too, by enabling our muscles to complete their full range of motion.

Why is flexibility fitness important?         

There are many health benefits associated with being more flexible. Flexibility leads to a greater range of movement and improved balance, which reduces your chances of getting injured during a movement workout.¹ Other benefits of increased flexibility include:

Pain reduction

Lengthening and opening your muscles makes your body feel less tense and generally feels easier to move. When your muscles feel looser and are not as tight, you won’t feel as many aches or pains and will be less likely to experience muscle cramps.

Better posture and balance

Good posture and balance make it easier to sit, stand and move. Improving your flexibility fitness, which you can do through activities like yoga, has been shown in studies to increase your muscular flexibility and improve posture and balance.²

Greater sense of wellbeing

Movement workouts that focus on flexibility are generally quite slow and gentle on the body and studies have shown that regularly practicing poses that open up and stretch your body can bring about a greater sense of relaxation and wellbeing.³

Better physical performance

Strong and effective muscles are important for strength and endurance training too. Improving your flexibility will help these other aspects of your fitness as your muscles will be able to work more effectively.

Different types of flexibility fitness

The best way to improve your overall flexibility is to combine three types of flexibility exercises – breath work, static stretching and dynamic stretching:

Breath work

Being able to breathe properly is an important element of all types of fitness, particularly stretching and flexibility fitness. By breathing properly you will be better able to fill your lungs and won’t have to expend as much energy to continue exercising.

Diaphragmatic breathing helps you to engage and strengthen your diaphragm and core muscles and can be practiced in a few simple steps:

1. Stand in a comfortable position or sit in a chair, placing your hands on your ribcage
2. Fill your lungs with air by inhaling through your nose – you should feel your rib cage expanding
3. Slowly exhale through your mouth, at the same time, engaging your core as you do so

Static stretches

Static stretching involves entering a stretch that you then hold without moving for a set period of time. This helps your muscles warm up slowly, reducing the risk of injury. You should push yourself to the point of tension when you will feel a light stretch, but no pain or tension.

Dynamic stretches

Dynamic stretching is a different kind of stretch that involves movement. Unlike static stretching, a dynamic stretch involves putting your muscles through a full range of motion. An example of this would be ‘high knees’ where you lift one foot off the ground, then the other, in a swift movement that gets blood flowing throughout your muscles and helps to stretch your glutes, hips, and knee joints.

Taking steps to become more flexible can be a great way to connect to yourself and your body. You’re likely to feel more balanced and better overall once your body is more open, strong, and flexible.

1. https://www.researchgate.net/profile/Duane-Knudson/publication/240184136_Warm-up_and_flexibility/links/0046353b54ce3432ef000000/Warm-up-and-flexibility.pdf [↩]
2. https://www.ijoy.org.in/article.asp?issn=0973-6131;year=2016;volume=9;issue=1;spage=27;epage=34;aulast=Polsgrove [↩]
3. https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility/ [↩]

Ever wondered what it’s like to walk in the footsteps of an Olympic athlete? Lifeplus has entered a sponsorship deal with British Olympic athlete, James Ellington, as he continues his incredible and inspirational journey to elite level athletic competition after a major road accident in 2017.

While we’ll be joining him on his journey from today, we wanted to know all about how he got here…from where he started, the wins, the falls, and the motivation!

About James Ellington

• Sport: Men’s Athletics – British Sprinter
• Event: 100m and 200m
• Club: Newham and Essex Beagles

The wins

• Two-time Olympian (2012, 2016)
• Two-time Gold medallist at the European Athletics Championships (2014, 2016)
• Silver medallist at the 2014 Commonwealth Games
• Two-time champion at British Athletics Championships (2012, 2013)
• National titles winner from a young age – under 15, under 17 and under 20
• Finalist of 100m at World Junior Championships in 2004
• Gold medallist in Junior European Championships

Turning the dream into reality…

James’ aspiration to become an athlete began from the very young age of three years old. He describes himself as hard-headed and it’s this personality trait that meant he always knew what he wanted. At the age of 13, it took him seeing athletics being shown on the TV to know that he wanted to take his love of sport to a professional level. Despite everyone around him telling him that being a professional athlete wasn’t a safe career choice, he continued to dream by pushing for his goals and promising himself to never lose the child within.

This mentality has been proven through the heroic journey James has been through to get to where he is today. A journey always has its ups and downs but what James has experienced is unique and it makes his path to success an inspiration to many.

Read his interview below to discover all about the journey he’s been on to turn his dream into a reality.

Get to know James Ellington…

• What is the biggest challenge you’ve overcome?

My biggest challenge has got to be the horrific motorbike crash I experienced in 2017 which left me with a fractured tibia, fibula and pelvis, placing my career in athletics in complete jeopardy. It’s been a long journey of recovery but I’m proud to be back to where I wanted to be. I’ve had many setbacks in my career but now looking back, I felt I had to overcome those barriers to prepare me for the biggest setback of all, which was the crash. They’ve all contributed to developing my mental strength and resilience for any obstacles that come my way.

It’s been an incredibly tough journey but my mind-set had a big part to play in getting me through. Throughout I kept believing in my childhood dream and persevered by keeping things simple and not overcomplicating things, putting too much pressure on myself and getting thrown off track. I took one step at a time and I’ve always said, if I can walk, I can run, and if I can run, I can sprint – and here I am today, back in training for my next big milestone.

• How has it shaped you?

Fundamentally I still have the same drive and motivation that I’ve always had. The only thing that has changed is that I try to enjoy more of the here and now. As an athlete, you can often get caught up going from one competition to another and forget to take everything in. I try to focus more on living in the moment and celebrating achievements. This doesn’t have to be anything big, simply taking some time to mentally pause in the present and praise myself can be enough.

• Who is your real-life hero?

This is a tough one. I’ve always admired people for their achievements and I like to see everyone as human. If someone else can achieve something, so can I. Anything is impossible. As a child, Linford Christie was the person I saw winning on TV so I always looked up to him. It’s crazy how things turn out as I ended up being coached by him. Tyson Fury is someone else I admire for everything he went through.

• What is your mantra?

Be yourself and have integrity in everything you do. I like to think that, with me, what you see is what you get. I’m exactly the same behind the camera as I am in front and I think it’s important to show who you are.

• What are you most proud of?

Sticking to my word throughout my career and achieving everything I said I was going to achieve – even when everyone thought I was crazy and my career was over. If I put my mind to something, it will happen. Manifestation is key.

• What are your goals for 2021?

Before, my main goals were to get back running and compete again – and I’ve now achieved that! Now my goals are to make the Olympics team for 2021, and if I perform to the best of my ability, I believe I can win too. It will be tough but I believe in myself.

• How has your training changed in preparation for selection?

My training has changed to focus more on quality rather than quantity. Instead of training more for the sake of it and risking injury, I’m training more efficiently and making sure every session has a purpose. Nutrition is also a big part of my training. Focusing on taking the right nutrition is something I always knew was important and continues to support me in both my recovery and training.

• What does your training schedule look like?

I’ve gone from training six days a week to four days a week. Mondays and Wednesdays are the intense days with a track session, followed by a gym session. Thursdays revolve around easy recovery circuits and stretching. Then Saturday is another track session. It’s more intense as it was less compact doing six days a week but now I factor in more time for recovery time as it’s key to support my performance.

• What do you do when you’re not training or competing?

Music, exploring the outdoors (when not in lockdown) and cars are some of my favourite things. It may come as a surprise to you that I actually love music from Hans Zimmer. I always listen to music whilst I’m training. I tend to listen to more up tempo music, like deep tech house and old school garage, to motivate me whilst I’m training. And if I’m gearing up for a competition, I start off with some of Hans Zimmer’s music and then build it up to some drum and bass. Music is powerful!

• How do you give back?

I’m always looking for opportunities to give back – whether it’s getting into schools to speak to kids or giving out any boxes of kit. In the past, I worked with Met-Track Athletics to coach troubled kids from my local area. Although the main aim was to coach them in athletics, I took the opportunity to also offer some mental support.

• What are your goals beyond Tokyo?

Next year will either be the European or World Championships. Whatever happens with the Olympics, as long as I’m physically able to, I won’t stop competing. I will go as far as my body will take me.

• What makes you, as a high performing athlete, tick?

I focus all my energy on things I’m passionate about and make sure I don’t get distracted too far from that. A way to distinguish a high-level performer is easier to be seen when things get tough. You do see a lot of people crumble at the first hurdle. For me, when things get hard, there’s something in my brain that switches and drives me to carry on. And that’s why my mental attitude has helped me overcome my biggest challenges over the years.

• What does high performance culture mean for you?

I’m tough on myself but I’m also realistic with my goals. A lot of people think I’m crazy when I say my goals out loud but they’re starting to believe me now. If I ever stop running, I know I will direct the same amount of energy into something else, whatever that may be.

• How do you keep the team spirit going in athletics?

At the moment I have four or five training partners and throughout our sessions, we support each other by pushing each other through. Team work even in a single sport is so important.

• And lastly, what is your advice for those starting out?

Forget things fast – it’s important to have a short-term memory when it comes to athletics. You can’t win all the time. I’ve taken many losses throughout my career and if I held on to them, I wouldn’t be where I am today. Don’t let them define you!

Join us in following his journey!

We’ll be following James’ next steps as he prepares for his next big challenge of qualifying at National level to be on his way to reach the Olympics 2021. If you want to find out how important nutritional supplements are in his regime and how he’s worked on his mental strength to get him throughout his career, keep an eye out on our Wellness Centre for new articles. You can also keep updated on our social media channels to see how he’s getting on and what else may come from this new partnership with Lifeplus. The opportunities are endless!

Many of us may not even think about our joints until something has gone wrong — particularly if they become swollen or painful.

This is often the case in particular when it comes to exercise. It’s probably safe to assume that many of us exercise in order to keep our muscles strong and our cardiovascular system in good shape, but it’s important to remember to protect our joints at the same time. A study by Harvard Medical School concluded that becoming more active can protect your joints and help you to maintain independence further into old age.¹

As the connecting points between our bones, our joints — such as our elbows, knees, ankles, hips, wrists and neck — are held together by intricate groupings of ligaments, cartilage and muscles that serve as shock absorbers.

Protecting joints during exercise

We all know how different it feels when our muscles ache due to getting back into a fitness routine compared to when we have done some damage to a joint. Muscle pain (not a strain) will ache, whereas joint pain can feel relentless.

Think of all the work our joints do to help us reach, twist, bend, turn, stretch, climb, walk and even sit! It is imperative to protect our joints when moving our bodies – joint pain is a major reason why normally active people stop exercising.

In terms of exercise, there are some common causes of joint injury. A big one is doing too much too soon. Perhaps it is the first warm day in a while and you go for a long bike ride. While cycling is fairly easy on the joints, a long bike ride after weeks or months of not riding could mean some overuse damage to your joints.

The importance of going slow

As tempting as it is to jump back into an exercise or excitedly try a new one, take it easy!

Repetition may get a bad rap for being boring, but for many of us, doing the same exercise feels comforting and familiar. But that repetition could put some strain on the joints. As with all aspects of healthy living, variety is the key.

There is no one exercise or activity you can do to strengthen and protect your joints – a varied fitness and movement routine is what’s most helpful to avoid overusing or abusing a given joint.

Strengthening muscles with weights, keeping joints moving with cardiovascular activity, stretching after exercise—these are all part of any health and fitness programme, and even more important for your joints.

Going slow does not mean avoiding movement

Beyond exercise, joint health is necessary for functional movement. At one point or another, we have all had a very deep sleep during which we may not have tossed or turned as much, leading to waking up in the morning with a stiff shoulder or neck. Or perhaps we stayed in front of the computer too long at work without getting up to take a walk and stretch. While those aren’t necessarily examples of joint damage, they do highlight the importance of keeping our joints moving all day (and all night) long. The arthritis foundation suggests taking a standing break every 30 minutes where possible and making time for simple stretches throughout the day. ²

Protect yourself with these joint health tips

Make sure you are wearing the right footwear and using the proper equipment. If you are cycling, go to a reputable bicycle shop to get measured for the right sized bike. If you are running, a shop that focuses on running shoes can be a great resource for analysing your gait and foot movements to determine what is the best shoe for you. This is when social exercise or consulting a personal trainer is very helpful. Body alignment is essential to protecting joints.

Other joint health exercises that are joint-protective are leg squats and push-/pull-ups. Squats help strengthen the muscles that protect the ankles, knees and hips.

Take away some gravity and impact by getting into a pool. Swimming is a challenging workout that minimises joint injury since there is much less impact on the joints. But beyond swimming, water walking and aqua aerobics help get our heart rate up while being good to our joints.

Push-ups and pull-ups are great joint health exercises to help strengthen the muscles in the arms, including the wrists and elbows, as well as the shoulders and neck. As mentioned above, make sure you are doing the exercise with proper form so as not to cause excessive joint strain or injury.

The most important joint health tip of all

Above all else, remember to give yourself a break. When considering what helps joint health, this is so important. As well as moving, you also need to rest and recuperate in order to achieve your fitness goals. Our whole-body benefits from stretching and resting. It is a way to slow down and give your body time to absorb the benefits of an activity and heal from any strain.

1. https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise [↩]
2. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips [↩]

Regular exercise is the best solution for a healthy body, offering a whole host of short and long term benefits. The main benefits can be split into three areas:

1. Aerobic endurance

2. Strength gains

3. Psychological benefits

Whilst helping to improve your physical shape externally and the health of your body internally, exercise can also have positive effects on your mood, energy levels, sleep quality and combating stress.

How much exercise do I need to do to be healthy?

The benefits of staying active on your life are varied and widespread, but just how much exercise do you really need to feel the benefits?

According to official NHS advice,¹ all adults should be engaging in two different types of activity on a weekly basis:

• Aerobic: cycling, walking, jogging, swimming, sports
• Strength: lifting weights, body weight exercises, resistance band work, yoga

It’s recommended to complete 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Two sessions of strength training a week are also highly recommended where all the body’s major muscle groups are worked. Strength training is a great way to strengthen muscles and bones, regulate blood sugar levels and blood pressure and maintain a healthy weight.

Do shorter exercise sessions still have health benefits?

Studies have shown that completing less exercise than recommended isn’t a bad thing with plenty of benefits still to be gained.

If a short session sounds more achievable, making them more intense could actually reap the same benefits as a longer, moderate session. High-intensity interval training (HIIT) is a popular way to train your body hard when time is limited.

An additional benefit to short, sharp sessions is the buzz you often come away with, thanks to close association of exercise intensity and the release of beta-endorphins,² a hormone produced by the brain that reduces the perception of pain whilst triggering feelings of exhilaration. Known as ‘feel-good hormones’, researchers have found that HIIT triggers a significantly greater release of endorphins when compared to moderate exercise levels.³

Are longer exercise sessions necessary?

More time training will often bring greater benefits. You’ll become fitter and stronger, and could lessen your risk of disease. However, training for multiple hours a day is not achievable for most people. This is best left to professional athletes and sportspeople who have highly organised and regulated exercise schedules, as well as diet plans to make sure they’re performing and recovering optimally.   

Any physical exercise is better than none at all. If you can’t commit to 30 minutes five times a week then think little and often to help accumulate the benefits over time. The most important aspect of exercise is to make it regular and part of your lifestyle. It’s here where you’ll reap the most rewards.

1. NHS: Physical activity guidelines for adults [↩]
2. NCBI: Exercise intensity-related responses of beta-endorphin and catecholamines [↩]
3. Medical News Today: Endorphin release differs by exercise intensity, study finds [↩]

For any movement we perform, balance is a fundamental aspect of it.

Often it will come without having to think about it, for example, simply standing upright on our own two feet requires us to maintain balance. While it often comes without thinking, that doesn’t mean it’s something that should be taken for granted. Studies have shown that balance is something that can deteriorate with age, so maintaining it is crucial.¹

What are the health benefits associated with good balance?

There are many health benefits associated with balance, both from the preventative side of reducing the chances of injury, to the maintenance side of good health and finally, in helping you recover and build up strength after an injury or illness that has affected your balance:

Core strength

Balance is not just something that is important for athletes or sports people. It’s important for all of us! This is particularly true when it comes to building core strength. The core can be considered the foundation of your body. It’s made up of several muscle groups that work together to keep us upright, enable us to move well and help reduce the chances of injury. Kailin Collins, a physical therapist at Harvard-affiliated Massachusetts General Hospital, has concluded that core strength is immediately related to balance because you need good stability in your core to have safe and effective movement at the hip, knee and ankle.² You shouldn’t wait for problems with your balance to present themselves before you consider core strength training. Instead, you can work to prevent them through gentle stretching and strengthening exercises.

Keeping fit

Balance can help to strengthen your muscles, which will in turn increase their power output. The greater the force your muscles can exert, the further you will be able to jump, the faster you will be able to run and the higher you will be able to leap. In any sport or activity where powerful short, sharp movements are needed, such as boxing for example, good balance will be a great help. 

Injury prevention

In older adults, and women with a low bone mass in particular, balance has been shown in studies to help decrease the risk of falls and improve postural stability.³ Further studies have also shown that balance training seems to prevent falls and injuries in seniors, with a report published by the BMJ concluding that exercise programmes reduced falls that caused injuries by 37%, falls leading to serious injuries by 43% and broken bones by 61%.⁴

What are the best exercises for improving balance?

Gentle strength and stretching exercises such as yoga, Pilates and Tai Chi, as well as coordination-focused exercises like dance, are all excellent for helping to improve your balance. There are also ways to work on your balance that don’t even require leaving your house and some of the best exercises for improving balance require little more than patience and commitment of getting in a habit. You might try standing on one leg while brushing your teeth for example, which may sound easy, but you’ll soon find that your legs start to sway. Remember to switch legs each day so that both sides of your body get to experience the benefits. Alternatively, you could stand for one minute on the left leg, and then one minute on the right leg.

Sitting and standing up is something else you may take for granted but try doing so without using your hands to help stabilise you. You’ll be activating a whole new set of muscles that you wouldn’t normally use for this and will probably find it more difficult than you expected!

Walking is something else that you might think is just ‘something you do’, but even walking in a different way can help with balance training. Practice heel-to-toe walking, where you act like a tightrope walker by placing one foot directly in front of the other on an imaginary line or try walking backwards in a straight line (making sure there’s nothing in your way first of course!).

These common, everyday actions are some of the best to remind your of the importance of balance, and to help keep you in great condition, with excellent balance for as long as possible.

1. https://link.springer.com/article/10.1007/BF03324095 [↩]
2. https://www.health.harvard.edu/balance-and-mobility/improve-your-balance-by-strengthening-your-core [↩]
3. https://www.health.harvard.edu/newsletter_article/The_benefits_of_balance_training [↩]
4. https://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825 [↩]

When it comes to how often one should exercise, the answer is often subjective.

Generally, the recommendation is thirty minutes of exercise daily for five days a week. But when it comes to Pilates specifically, what’s the right amount to practice?

How often should you do Pilates?

The creator of Pilates himself, Joseph Pilates, recommended that those interested in Pilates practice it at least three times per week. However, if you’re getting exercise in other ways, it may be worth it to trim the amount of time spent in Pilates classes down to one class weekly.

Pilates is often used as a type of physical therapy. The impact it can have on the body is huge; regular practice can improve balance, flexibility, and mobility. Just that one class per week can result in enhanced recovery from injuries and your body relearning how to move correctly, preventing further injuries. Therefore, it might be wise to consider participating in Pilates regularly, even if you get the majority of your exercise from morning runs or evening strength-training sessions.

If you go beyond that and want to take your Pilates practice further, performing the core Pilates exercises twice or three times per week will help you see bigger chances in your strength, stability, flexibility, and mobility. With this level of dedicated practice, you may start to see a difference in the way you sit, walk, and carry yourself. Your posture and mobility will begin to improve, and you may even notice better mental concentration and control.

What about rest days?

Pilates is a low impact exercise, so the amount of rest and recovery needed between sessions is relatively low. So if you want to participate in Pilates classes a few days in a row, worry not. In fact, Pilates is so gentle (and so beneficial) that it’s even okay to practice Pilates on your rest days from other exercises. Just be aware that even the smooth movements of Pilates can cause micro-damage to muscles, requiring time to refresh them and build them back up.

Your metabolism is important in keeping you healthy but what exactly is a metabolism? Your metabolism is – in essence – a way of describing the chemical processes that continuously occur within your body to keep your organs functioning optimally and to keep you alive. ¹

It is responsible for helping you breathe, for repairing cells and for digesting food. It’s this final function that is typically referred to when speaking of metabolism, with people who struggle to keep weight off, even when they seem to be eating right and getting enough physical exercise, sometimes suffering from a ‘slow metabolism.’

What influences and controls your metabolism?

We are all different. We come in different shapes, sizes and genders and we all have a different set of genes. These are all factors in the speed of our metabolisms. Our body composition in part determines the speed of our metabolism – as muscle cells require more energy than fat cells, so generally speaking, increasing your muscle and decreasing fat will speed up your metabolism. Men typically have a more muscular body composition than women, which is why they generally have a quicker metabolism.² This doesn’t mean you can’t do anything to increase your metabolism though and in fact, focusing on the three key areas of fitness, nutrition and lifestyle, can make a difference to pretty much everyone’s metabolic rate.

Fitness and metabolism

Heart-rate cardio training, such as jogging, aerobics or swimming, is one of the best ways to boost your metabolism with the health benefits of this type of physical exercise being an increased aerobic capacity, maximised calorie burn and improvements in the way your body burns fat as a fuel source. For maximum results though, remember to switch things up and try to incorporate weightlifting into your movement workout too.

If you’re not a fan of gyms and the idea of lifting weights terrifies you, don’t worry. Other types of resistance bodyweight exercises will also help boost your metabolism. You could try squats, lunges, press ups and crunches, for example. Weightlifting makes you stronger and increases your muscles, and we’ve already seen that muscle cells require more energy than fat cells, and therefore burn more calories. This doesn’t mean you should focus exclusively on weightlifting though, as cardio still burns significantly more calories than weight training when your body is not at rest.

Both cardio and weightlifting produce what is known as a metabolic ‘afterburn’ effect called excess postexercise oxygen consumption (EPOC). In simple terms, this effect means that your body will continue burning calories at a higher rate than normal for up to two hours after you finish your movement workout, so you will still be reaping the health benefits of physical exercise long after you finish!³

Nutrition and metabolism

What you eat does not just affect how you feel but can play a direct role in the effectiveness of your metabolism. When your metabolism is working optimally, your cells will be efficiently producing energy and removing toxins. Try to focus on clean, wholesome foods. These foods will be free from pesticides, herbicides, antibiotics, hormones, highly processed sugars and trans fats, all of which can stress your body and release the stress hormone cortisol. A higher level of cortisone can result in reduced thyroid activity which, in turn, can slow your metabolism. Try to base your diet around vegetables, fruits, whole grains, nuts and seeds and include dairy and lean protein if they suit your dietary preferences. These foods are far less likely to stress your body and affect your level of cortisone and, therefore, your metabolism.

Finally, don’t underestimate the power of water. Dehydration can negatively affect your metabolism because water is required for all anabolic repairs such as recovering from exercise or healing from an injury. The NHS recommends we consume 6-8 glasses of water or other liquids each day, or more if you are doing frequent exercise or sweating more than usual.⁴

Lifestyle and metabolism

Coupled with the health benefits of physical exercise and maintaining a good diet, your lifestyle also has an impact on how effective your metabolism is. Getting a good amount of sleep is one of the most important things we can do for our bodies as sleep is the prime time for the growth and repair of our cells. Studies have shown that when sleep was restricted, people experienced impaired carbohydrate metabolism which could lead to weight gain.⁵

Stress is also a factor in how well your metabolism works. Your brain is wired to recognise any kind of threat and respond with a fight-or-flight stress response which releases adrenaline and cortisol, which we have already learnt can reduce the effectiveness of your metabolism. Furthermore, stress also often leads to other metabolism-damaging behaviours such as overeating, skipping exercise, and missing quality sleep.

While some factors are beyond our control, such as ageing, we do still have a strong influence when it comes to ensuring our metabolisms are working as well as possible. We can’t stop time, but we can eat better, move more and do what we can to lead a more healthy, less stressful lifestyle – all of which will help maximise our metabolisms.

1. https://www.nhs.uk/live-well/healthy-weight/metabolism-and-weight-loss/ [↩]
2. https://journals.lww.com/co-clinicalnutrition/Abstract/2001/11000/Gender_differences_in_fat_metabolism.6.aspx [↩]
3. https://link.springer.com/article/10.2165/00007256-200333140-00002 [↩]
4. https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/ [↩]
5. https://www.sciencedirect.com/science/article/abs/pii/S1087079207000202 [↩]

What are calisthenics and why should you be doing them?

Developed in ancient Greece, calisthenics are exercises of differing intensities and rhythms that can be completed using nothing but your own body weight – although you also have the option of introducing light handheld equipment. The variety of exercises you can perform target everything from strength to endurance, flexibility and coordination and are great for getting your body warmed up before a more strenuous activity. Furthermore, studies have shown that calisthenics can also be used to help treat health conditions such as obesity.¹

How are calisthenics different to weight training?

Weight training always requires special equipment such as dumbbells, kettlebells or weight machines, which are used to perform strength-training movements. Calisthenics, on the other hand, require nothing but your own body weight. Don’t be fooled into believing this will deliver a less beneficial movement workout though, as studies have shown that the health benefits of physical exercise are similar for both calisthenics and weight training exercises.²

A simple calisthenics movement workout to try at home

The following workout does not require any additional equipment and will target various parts of your body for a complete, full-body workout. Try to complete the circuit, doing each exercise 5-20 times depending on ability and allowing yourself a rest in between each exercise if needed. Repeat the circuit if you are looking for an additional challenge.

Jump squats

• Stand with your feet parallel, directly under your shoulders
• Spread your feet a few inches apart and point your toes slightly outward
• Lower into a squat position, bending at the knees with your hips back and down
• Keep your head and face forward and your chest up
• Lower into as deep a squat as you can, then explode up into a jump

Always make sure that your knees don’t go over your toes, as this can strain and potentially injure your knee joints.

Pushups

• Lower down onto your knees with your hands underneath and slightly outside of your shoulders
• Extend your legs, using your arms to keep you upwards in a plank position
• Keep your core tight
• Don’t allow your back to arch
• Bend your elbows close to your body and lower it until your chest almost reaches the floor and your upper arms are at a 45-degree angle
• Pause and then push back to the starting position

*If you find this too challenging, you can try a modified pushup where you keep your knees on the floor

Crunches

• Lay flat with your back against the floor and your feet flat on the ground
• Bend your knees at a 90-degree angle
• Cross your hands over your chest
• With a tight core and your head about a fist’s distance from your chest, raise your body towards your knees
• Breathe out as you sit up and in as you lower back down

Burpees

• Stand with your arms at your side and your feet shoulder-width apart
• Bend at the knees and lower into a squat
• Drop your hands forward in front of you, a little narrower than foot width
• Lean into your hands and jump softly back onto the balls of your feet, with your body in a straight plank position
• Jump your feet forward next to your hands
• Jump back up, pushing your arms up over your head

*Should you wish to include some additional apparatus to your movement workout, these are also great exercises to add to your full body workout:

Pullups

• Grasp the top of an exercise bar with your arms slightly more than shoulder-width apart
• Pull upwards using your shoulder muscles and bring your head over the bar

Chin-ups

• Grasp the bottom of an exercise bar from underneath with your arms tight and slightly closer than shoulder-width apart
• Pull upwards using your biceps to pull and bring your head over the bar

Skipping

• Hold a handle in each hand and move your hands to the side of your body and the rope behind your feet
• Rotate the rope with your wrists and jump into the air, clearing the rope on each rotation, keeping your knees slightly bent

With no equipment needed, calisthenics are a great movement workout to try at home. All you need is your own body and you’re good to reap the health benefits of physical exercise!

1. https://www.journalofsports.com/pdf/2020/vol5issue1/PartA/4-2-118-976.pdf [↩]
2. https://journals.lww.com/nsca-jscr/Fulltext/2008/03000/Effects_of_Two_Different_Eight_Week_Training.28.aspx [↩]

Running is a great example of an accessible movement workout that can really help you reap the health benefits of physical exercise.

While it’s relatively easy for most people to pick up, it’s also easy to run without using the correct form and technique, which can lead to a whole host of injuries from the niggling and annoying to the painful and debilitating. Fortunately, by learning the right techniques, you can greatly reduce the risk of doing damage to yourself and continue to enjoy your workouts.

So what is the correct running technique?

Whether you are going for a quick run around the street, or for a long-distance training session for a big running event, technique is everything. Studies have shown that poor technique is a major factor in running injuries.¹ These running tips will help you get all the health benefits of physical exercise with the least risk of pain or injury.

Look ahead

Keep your eyes forward. As much as you might want to look at what your feet are doing, you should focus on the ground about 10-20 feet in front of you instead. This avoids putting stress on the back of your neck and shoulder muscles and also means you will see what’s coming, making your run safer.

Avoid over-striding

There is such a thing as ‘too much.’ In the case of running, we’re talking about your stride. Try to find your own stride length and don’t worry about matching others. We’ve all got different length legs and different degrees of flexibility. The correct stride will help your foot to fall in line with your torso, and not in front of it. Ideally you want your knee to flex directly above the ankle on your foot’s initial contact with the ground. If you can see your ankle ahead of your knee, you are overstriding.

Maintain your posture and relax your shoulders

Good posture leads to good form. This is true whether you are sat at a desk, in your car, or running. Bad posture will see your shoulders rounded forwards and your body tight. Good posture is a combination of awareness and practice. Take a check every so often and think about how you are standing. You should be straight with your chest open, your shoulders back and loose, and your arms swinging naturally by your side rather than in front of you. Tension in your shoulders, back or neck can affect your arm motion and while your feet are responsible for the moving part, your arms are there to provide balance, rhythm and power. Keep your arms moving and match them to your legs – smaller movements when jogging, bigger movements for larger strides.

Strengthen your core and glutes

Your core and glute muscles are the two key muscle groups that provide stability around your lower trunk, pelvis and hips. Weaknesses in these areas can lead to a host of possible injuries, as well as a reduction in performance. To be a good runner, you need to focus on regular strength and stability movement exercises that strengthen these muscles, such as squats, lunges and hip raises.

Learn to control your breathing

This comes with practice and it undoubtedly gets easier as you get fitter, but it’s important whatever stage of your running journey you are at. The ratios with which you inhale and exhale will vary according to the intensity of your workout. While it might feel a little unnatural at first, breathing through your mouth can really help you here as inhaling and exhaling through your mouth allows more oxygen to enter your body and fuel your muscles quicker. Another tip is to try and breathe more deeply, in what is known as diaphragmatic breathing. This involves breathing deeper into your belly to allow more air to enter.

A word about running shoes…

As important as it is to ensure you are maintaining the correct form and technique, making sure you are wearing the correct running shoes is also key. Running is a high-impact activity that can add stress to your joints and the tiniest imbalances can soon throw your body out of balance. If you are a ‘neutral’ runner you are one of the lucky ones! Your feet will naturally fall where they should and you won’t pick up injuries as easily. Most of us naturally fall into the categories of ‘overpronators’ or ‘under pronators’ though, which studies have shown are associated with more foot injuries. An overpronator will run with their feet facing slightly inwards – almost as if they are walking a tightrope – whereas an under pronator will do the opposite and run with their feet facing slightly outwards.² You might be able to tell which you are by looking at how the sole of your shoes wear. If they wear on the inside first, you’re likely to overpronate. If they wear on the outer edges, you probably under pronate.

It all sounds very technical but thankfully you don’t have to worry. Any good running shop will be able to assess your feet, watch how you move and then help you find the correct running shoes to counteract any imbalances. This is not a time to worry about fashion and go for the latest brand, it’s a time to let the experts help you find the shoes that will cushion and protect you best. Your feet will thank you for it!

1. https://link.springer.com/article/10.2165/00007256-199214050-00004 [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4392721/ [↩]

There are many health benefits of physical exercise, but sometimes, the one we want is simply weight loss.

There’s nothing more annoying though, than being committed and disciplined on the exercise front and then getting on the scales at the end of the week only to find you haven’t actually lost any weight – or worse still, that you might even have put some on! Before you start smashing your scales and throwing them out the window though, know that all is not actually lost. Things are not always what they seem and you could well be benefitting from the exercise you are doing more than you realise!

So… if things aren’t as they seem, what could be the reasons why your weight isn’t changing?

Weight fluctuates

Your weight naturally goes up and down and during a single day you could weigh as much as 5-6 pounds different at various points!¹ Given that it takes around 3,500 calories consumed to gain 1 pound of fat, you can’t possible have put all of this on in one day. Scales are great as a guide, but they are a reflection of your ‘weight’ and this is not the same thing as body fat. At certain times we might be carrying more water, so the number on the scales could be greater, but this does not mean we have gained ‘fat.’

Gain muscle whilst losing weight

If you are exercising, you are most likely gaining muscle, and this can show up on the scales.
Not all pounds on the scales are created equal though and if you look at two people who are the same height and weight, they could look very different. This is down to a number of factors – water retention, body composition and the overall shape of your body, but it’s also because muscle and fat have a very different density. It’s often heard that muscle weighs more than fat. This is itself is incorrect. A pound of muscle, and a pound of fat, both weigh the same. They do not look the same though. A pound of cotton wool, for example, is going to be physically larger looking than a pound of steel.

Not keeping track of what you are eating

It’s not always a factor, but are you actually consuming more calories than you need without realising? It’s easy to fall into the trap of believing that if we are exercising more we can eat more, and to a degree, this is absolutely correct. You do need more calories to fuel your body if you are frequently enjoying a good movement workout… but we don’t always need THAT MUCH more. Try snacking on high-protein foods that have been proven in studies to keep your fuller for longer and are more likely to help you with continued weight loss.²

Not eating whole foods

Whole foods are rich in vitamins and minerals, don’t contain any chemical additives and are largely unprocessed. They are things like apples, bananas, broccoli, tomatoes, brown rice, whole eggs and salmon. As these foods are nutritious, they give our bodies what they need to function optimally. A diet rich in processed foods on the other hand, can slow down weight loss in a number of ways. Firstly, it often won’t contain enough iron, which is needed to move oxygen around the body and can limit your ability to burn calories through exercise.³ Whole foods also don’t contain refined sugars, which are associated with obesity and have been shown to increase production of the hunger hormone ghrelin which reduces your brains ability to make you feel full.³

Not lifting weights / resistance training

The health benefits of physical exercise are most evident when you combine different types of movement workout. Often, it can be too easy to think that if you are spending all of your time on cardio, then that’s good enough. You can give your muscles a far better workout though – and fuel weight loss – by mixing up your routines with weights or resistance training. While weight training doesn’t burn as many calories during the session as cardio will, it is more effective at building muscle. Muscle burns more energy throughout the day than fat does, so the more muscle you have, the more calories you will be burning, even when you’re not doing anything!⁴

Not doing cardio

The opposite is also true. Weightlifting and bodyweight resistance exercise are fantastic for making you physically stronger, but overall, cardio burns more calories per session than weight training will. The evidence points to cardio being what makes you fitter and helping to fire up your metabolism, leading to better weight loss in the long run.⁵

Not sleeping enough

Studies have shown that not getting enough sleep can have a direct impact on your ability to lose weight as the biological mechanisms that kick in when we are tired make us hungry and inclined to eat more than we actually need in order to achieve a quick burst of energy.⁶ Additionally, evidence suggests that your metabolism will not work optimally if you are tired during the day,⁷ so even if you can resist the chocolate biscuits, your body won’t be burning calories as it usually would be anyway.

The bottom line is that daily and even weekly fluctuations in your weight are rarely a cause for concern and are perfectly normal – albeit sometimes frustrating! As long as you are following a healthy diet, getting enough varied exercise and having a good night’s sleep, any ‘stuck’ scales will soon start moving in the direction you want them to again. Also remember that scales are just one way to measure your progress but there are other ways too. You can take monthly measurements to see how your body shape is changing, consider how your clothes are fitting and most importantly, pay attention to how much better you are feeling.

1. https://health.clevelandclinic.org/when-is-the-best-time-to-weigh-yourself/ [↩]
2. https://academic.oup.com/ajcn/article/101/6/1320S/4564492?login=true [↩]
3. https://www.ncbi.nlm.nih.gov/books/NBK54103/ [↩] [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/ [↩]
5. https://www.sciencedirect.com/science/article/abs/pii/S1521691804000836 [↩]
6. https://link.springer.com/article/10.1007%252Fs13679-012-0026-7 [↩]
7. http://www.tgiscience.com/documents/Sleep%20and%20Weight%20Gain.pdf [↩]

While it would be nice to have the same energy and ability to bounce back in our 40s, 50s and beyond, as we did in our teens and 20s, it’s sadly just not the case.

As we get older our bodies don’t respond to our regular movement workouts in the same way. Tiredness, aches and the potential of increased injuries are all greater. This doesn’t mean we should stop exercising though! If anything, the health benefits of physical exercise are more important than ever to keep us in good shape during the mid-to-latter years of our lives.

So what should we do?Well, much of the same really, but with a few adaptations to help prevent against injuries and to keep our bodies supple and able to move freely still.

The importance of stretching

Stretching is important at any age, but as we get older, we naturally become less flexible so it becomes even more important. Studies have shown that stretching can vastly improve natural gait and movement in the elderly.¹ Whereas it might have been ok before to stretch a day or two each week, you should now be increasing the frequency of which you stretch. It doesn’t need to be onerous or time consuming though. Try getting in the habit of going through a short daily stretching routine as soon as you get out of bed in the morning and focus on moves that stretch your entire body.

Cool off cardio/ramp up resistance

Around the age of 50, muscle mass and bone density begin to drop so resistance training is crucial to keep them strong. Strength training helps offset the loss in muscle mass and strength typically associated with normal aging. Additional benefits from regular exercise have been proven in studies to include improved bone health and reduction in risk for osteoporosis; improved postural stability, reduced risk of falling and associated injuries and fractures; and increased flexibility and range of motion.²  The good news though, is that you don’t need to become a gym bunny. If the thought of going to a gym fills you with terror, don’t worry. While weights are certainly an option, there are plenty of bodyweight exercises you can do in your own home too, which require no equipment. Squats, lunges, planks and leg raises are all good options.

Cool off doesn’t mean stop

Cardio still plays an important role if you are going to fully experience the health benefits of physical exercise. Cardio has been shown in studies³ to help in the fight against heart disease, which becomes more of a concern after the age of 50. Cardio also helps to increase lean muscle mass and, as muscle burns more calories than fat, this will help prevent too much weight gain as your metabolism naturally begins to slow as you age. If time is lacking, give interval training a go. This form of movement workout alternates bursts of high intensity exercise with short recovery periods and helps you burn calories even after you have finished exercising – thanks to what is known as the EPOC effect (excess post-exercise oxygen consumption). Take a day off in between workouts to give your muscles a proper chance to recover. If you’re still sore after this time, listen to your body and increase your rest and recovery time further. Niggling aches and pains are often an indication that an injury might be brewing, but simply resting is often enough to prevent it turning into anything serious.

Rest is as important as movement

It’s easy to fall into the trap of thinking that the more you exercise, the greater the benefits will be, but rest periods are just as important as active periods and should form part of any movement workout programme. As you age, you might find you need more time to rest and recover than you did when you were younger.

To truly experience the health benefits of physical exercise it’s important to stay fit and active whatever your age. There’s no magic number when you will suddenly reach a certain birthday and be told movement is now bad for you, but there is a trend in that you may find it getting more challenging and feel it taking longer for you to recover with each year that passes. If in doubt, always listen to your body. If you are sore, it may be that you have done too much, too soon. If you are exhausted for days after exercising, it’s almost certain you need to slow down. Whatever age you are now though, the earlier you start exercising, the easier you are likely to find it as you age.

1. https://www.karger.com/Article/Abstract/235863 [↩]
2. https://experts.illinois.edu/en/publications/exercise-and-physical-activity-for-older-adults [↩]
3. https://europepmc.org/article/med/7934752 [↩]

When we talk of children and physical exercise, it’s a lot different to how we would approach a movement workout for an adult – you certainly wouldn’t expect to see a child lifting weights at a gym, for example.

For a child, any form of movement could be classed as physical activity, from running around with friends to dancing around the living room.

Why is exercise so important for children?

Exercise is usually something that is done to keep fit and well, and while that’s true for any age, there are other factors that make it so important to encourage activity in children from an early age. Exercise enhances and promotes the development of motor skills, bones and muscles, cognitive and social skills and brings a number of other health benefits too:¹

• Improving fitness
• Providing an opportunity to socialize
• Increasing concentration
• Improving academic scores
• Building a stronger heart, bones and healthier muscles
• Encouraging healthy growth and development
• Improving self-esteem
• Improving posture and balance
• Lowering stress
• Encouraging a better night’s sleep     

What type, and how much exercise does your child need?

Both the amount and type of exercise your child should be getting depends on their age:

Less than 5-years and not yet walking – NHSguidance states that children under the age of 5, who are not yet walking, should be encouraged to enjoy any type of movement activity to benefit their development. Examples of suitable exercises would include floor-based activities that encourage them to hold different positions, such as rolling over or reaching for a toy. You could also enjoy water-based activities, such as play time in the bath or you could go to your local swimming pool with them.

Less than 5-years and walking unaided – In this scenario, the guidance is that you should ensure your child is active for a minimum of three hours each day. Time in front of the TV or computer should be minimized and instead, they should be encouraged to enjoy activities like running or playing in the garden, throwing and catching a ball, climbing, walking and bouncing on a trampoline.

Children and young people between 5-18 years – NHS guidance is that children and young people should be doing at least one hour of moderate to vigorous activity each day to fully reap the health benefits of physical exercise. Examples might include riding a bike, swimming, gymnastics, skipping, playing a sport such as football, martial arts or even taking the family dog for a brisk walk, which would benefit them too!

Whatever the age of your child, it’s important to remember that physical movement should form the basis of their development and should always be encouraged over spending time in front of the television. As with most things though, it’s all about balance, so there’s certainly nothing wrong with sitting down and watching a movie with them occasionally either.  Physical exercise has been shown in studies to enhance self-esteem, reduce stress and benefit children’s overall mental health,² so should always be actively encouraged.

1. https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice/leading-active-lifestyle/exercise-children-and-young-people/ [↩]
2. https://psycnet.apa.org/record/1994-05137-001 [↩]

What to know about midlife exercise needs

Turning 40 is a big milestone in life. On the one hand you may feel as youthful as you did when you were 20, but all you have to do is walk into a greeting card shop and you’ll be faced with rows of cards telling you that you are now officially ‘over the hill.’ The truth is, that your physical abilities, and your physical needs will both start to change around this age and while there’s certainly nothing wrong with remaining young at heart, it’s still worth addressing your usual movement workout routine and considering whether there is anything you might benefit from adapting.

Aerobic exercise becomes even more important

Inactivity in itself doesn’t put you at risk of heart disease but being inactive means that you are more likely to have high blood pressure, high cholesterol and be overweight, and all of these factors do put you at risk. Whether you love or hate cardio, now is the time to ramp up your aerobic exercise to help reverse the increased risk of heart disease. Statistically, you are not yet likely to start suffering from it – heart disease becomes more common in people over the age of 50¹ – but now is a great time to strengthen your heart in preparation, as exercise is only going to get more difficult as you get older.

Build your bones with strength training

It might seem counterintuitive to start strength training as you age, as the older you get, the more likely you are to start suffering from osteoporosis, but research has shown that strength training can actually help improve strength and balance. As with any movement workout, it’s important to take it easy at first if it’s something new to you. You could start with light weights or dumbbells, or speak to a personal trainer at your local gym for advice on the best strengthening exercises for your age. You don’t want to do too much too soon, so you need to build recovery time into your workouts too.

Move more for mental health and mood benefits

There’s no doubt that the health benefits of physical exercise extend beyond the physical. Physical exercise is increasingly being advocated as a means to maintain and enhance good mental health. In general, findings from research indicate that exercise is associated with improvements in mental health including mood state and self-esteem, with just 20 to 40 minutes of aerobic activity resulting in improvements in state anxiety and mood that persist for several hours.²

Incorporate interval training into workouts to help ease menopausal symptoms

Exercise may be able to help regulate your mood, manage your weight and relieve hot flashes, which are all symptoms of the menopause.³ High intensity interval training (HIIT) in particular is a great option as it has you working at full capacity for a short period before resting, which can increase your cardiovascular health, but prevent your cortisol levels (the body’s stress hormone) from raising too high.

You can get fit at any age, so even if you’ve reached your 40s and have yet to discover physical exercise, it’s not too late. The best part is that there are so many options to suit all lifestyles too. If you are a bit more shy or nervous about exercising in front of others then you could take a look at the many online workouts available or could simply go for a walk. If you have a pet dog, this becomes even easier and a lot of the time you won’t even notice that you’re exercising! Or you could grab a friend and ask them to try out a new activity with you. It could be a dance class perhaps? Whatever it is, try to find something you enjoy as this will make you more likely to stick with it. Set small goals, be kind to yourself, recognise your achievements and above all else, try to enjoy what you are doing, knowing that you are also enjoying the many health benefits of physical exercise at the same time.

1. https://www.nhs.uk/conditions/cardiovascular-disease/ [↩]
2. https://link.springer.com/article/10.2165/00007256-199009060-00001 [↩]
3. https://www.thelunahive.com/why-exercise-is-vital-during-menopause/ [↩]

Fitness is often thought of as a ‘one size fits all’ thing, whereby you are either fit, or you aren’t, but the science of fitness actually goes a lot deeper than that and demonstrates that there are a number of components that go into a person being physically fit.¹

The strongest, most musclebound person may have no flexibility for example, but does this mean they aren’t physically fit? Conversely, a petite gymnast might be able to touch their toes and perform a backbend, but they probably couldn’t lift the same weights as the person in the first example. Does this mean they are not physically fit? Total fitness is better defined by looking at how well your body performs under different types of scenario.

A holistic approach to fitness

Total fitness looks at different areas and can be broken down into components or parts to make it easier to understand. It also helps you to appreciate the different requirements of different sporting activities, and even the different requirements of different roles within that activity – on a football field for example, a goalkeeper will need to work on different areas of skill than a striker.

Health related components of fitness

Health related components of fitness are those that you need to work on in order to improve and can be broken down into the following areas:

Body composition. The division of your body into percentages of fat, muscle and bone will have a direct result on your fitness level. A high jumper for example, will have a lean body composition to enable them to propel themselves upwards, whereas a shotput thrower will need a more solid body composition to generate the strength to thrown further.

Cardiorespiratory endurance. Certain sports will need a very high level of cardiorespiratory endurance. Long distance running for example, is dependency on your heart, lungs and blood having the ability to transport oxygen effectively for an extended period of time.

Flexibility. The range of motion that you can move your joints through is a measure of fitness and some sports will require this more than others – a gymnast for example needs to have more flexibility than a billiards player. 

Muscular endurance. This is the ability to continue your performance without your muscles becoming fatigued. A great example of a sport where this would be needed would be rowing, where rowers need to be able to continue the same repetitive movement for a long period of time.

Strength. Strength is a measure of how much force your muscles can exert when they come up against resistance. Wrestling, for example, requires more physical strength than something like badminton.

Skill-related components of fitness

Many sports require different levels of skill-related components of fitness. Gymnasts, for example, have been shown in studies to need high levels of speed, strength, endurance, agility, flexibility and power.² Skill related components of fitness are those that can be improved with practice:

Accuracy. Controlling movement in a fixed direction is essential for certain sporting practices, like boxing, where your focus needs to be on a very specific area.

Agility. Be able to quickly change direction in a controlled way is important for certain sports, such as tennis and squash and would be less important for something like sprinting.

Balance. The ability to control and stabilise the body is a requirement of many sports and is a good indication of fitness for someone like a sprinter, who would need to maintain perfect stillness until the gun sounds and then spring into action.

Coordination. When you are able to use two or more body parts at the same time to do different tasks you could be considered well-coordinated. An example would be dribbling a basketball, where your legs needs to move you around and your hand needs to maintain contact while moving the ball.

Power. Power is a key indicator of fitness in sports such as javelin or discus throwing, where your performance is directly related on the distance your arms can throw, having applied great force to the tool while rapidly shifting your arm forward.

Speed. Speed is often used as a reflection of fitness in sports that require you to get from point A to point B as quickly as possible, such as running.

Breaking down fitness into these components demonstrates that it is about more than just ‘who is the quickest’ or ‘who is the fastest’. Fitness is unique to each individual and to each type of sport. The important thing is to use your own capabilities as a benchmark and not compare yourself to other people. Whatever your fitness level, based on any, or all of the 11 components, practice and perseverance can help you improve them all.

1. http://www.professorjohnthoday.com/downloads/Fitness.pdf [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3325636/ [↩]

How to achieve your sporting goals

Reducing fat or building muscles – the targeting of sports nutrition is versatile and can have different effects on the body. Sports nutrition that includes a balanced combination of minerals, vitamins, and essential nutrients offers the most benefits. The individual composition of the diet in sport not only depends on the athlete themselves, but is also determined by stresses on the body and the body’s needs.¹

If you tailor your diet to your profile, the correct healthy diet can support rapid progress towards results for the amateur and elite sports person alike.² Whatever sporting ambitions you pursue, balanced meals with sufficient carbohydrates, proteins etc. can help you achieve your personal goals.

Complex carbohydrates

Complex carbohydrates are a key component in the relationship between sports and nutrition. They contribute to the restoration of normal muscle function (contraction) after highly intense or long-lasting physical stress, which can lead to muscle fatigue and exhaustion of glycogen stores in the muscular system. In principle, these nutrients should supply the largest proportion of the body’s energy supply and should take up 50% to 60% of meals.

During a workout, carbohydrates supply the muscles and the central nervous system. If the supply is not sufficient, mental and physical impairments can occur.³ Carbohydrates provide a better energy flow than fats and can even be stored by the body for a certain period of time so that they can be used when exposed to stress.¹

Proteins

Do proteins guarantee muscle building? Proteins are used for nutrition in strength-based sports and contribute to the growth and maintenance of the muscles. In addition to muscle mass, high-quality proteins can also increase muscle strength and provide a reliable source of healthy, essential amino acids. However the muscles cannot be strengthened by the absorption of proteins alone – only the combination of diet and exercise can lead to success.

The necessary intake of proteins is usually determined by the intensity of the training. Grass roots athletes often have a lower demand for proteins than performance athletes, while the body of a well-trained athlete is often able to manage their protein supply more efficiently.³

Fats

In comparison to carbohydrates and proteins, fats are of secondary importance in nutrition for athletes. In order to promote one’s own health, attention should nevertheless be paid to the presence and quality of fats in food. In particular, essential fatty acids and fat-soluble vitamins can have a positive effect. Between meals, these nutrients provide a longer-lasting feeling of satiety¹ and help carbohydrates to enhance the body’s energy as well as immune function.⁴ To ensure a healthy diet for sports nutrition, the fat content should be balanced against the subsequent exercise.³

Minerals and vitamins

Minerals and vitamins complete a comprehensive sports diet and can elevate your body to the next level.¹ While micronutrients should always be integrated into the diet, athletes have an increased requirement. Micronutrient deficits can lead to a loss of performance which often affects athletes who eat insufficient calories or who do not tolerate certain foods. Athletes who eat a vegan diet should also take care to include a sufficient supply of nutrients.³

A correctly balanced diet often covers the necessary minerals and vitamins. Vitamin D can be an exception in individual cases. The demand for iron can also increase depending on output and should be compensated where necessary.⁵ For athletes, it’s also important to keep an eye on the supply of key minerals such as magnesium.²

Sport and nutrition – at what level do they come together?

In order to correctly combine the level of activity and the type of diet, we need to consider what the body needs most. If you do a lot of strength training, you build up muscles. In endurance sports, you burn a lot of fat within hours. Regardless of the activity, all athletes require sufficient energy, proteins and above all, a large fluid supply in order to provide the body with all that it needs during training.¹

As is so often the case when it comes to nutritional issues, it is also true in sports nutrition: There is no universal diet, as individual factors of the athlete such as age and gender, play a significant role.

Nutrition in strength sports and bodybuilding

If you want to practice strength sports or bodybuilding, alongside discipline, the correct sports nutrition can also be beneficial. The right diet can help you build up and define muscles during exercise. The focus is also on increasing the strength of your own body.

Proteins play a central role in this process. They provide energy and can promote muscle building in a range of different areas.⁶ Current findings report that the amount of protein, the type of protein and the time of intake are important for strength athletes:³

Protein quantity: The American College of Sports Medicine recommends that weight-lifting athletes ingest 1.2 to 1.7 g of protein per kg body weight daily – a protein requirement that is covered with a balanced mixed diet. 

Type of protein: athletes who integrate animal products into their diet can rely on animal proteins because they have a higher content of essential amino acids than plant proteins. In addition, liquid protein sources can be more effective to support sporting goals compared to solid protein-rich foods as the body can absorb amino acids from liquid sports drinks more quickly.

Time of administration: proteins are more effective when eaten after sport than during sport. You should not start your workout on a completely empty stomach but the feeling of a full belly might limit your performance during your sporting activity.

Nutrition in endurance sports

Running, cycling or swimming — endurance sports can cost our body a few hours full of energy. Many different types of endurance sports ensure rapid burning of fat and can contribute to a healthy lifestyle.⁷ The success of the sport can depend on whether the body is sufficiently fuelled with carbohydrates – and thus with energy.

Endurance athletes should therefore ensure that their diet contains a high proportion of carbohydrates. In addition to carbohydrate-rich foods such as wholegrain cereals, vegetables, fruit or beans, there are also carbohydrate-electrolyte solutions that help maintain endurance performance during long endurance training.

Nutrition for athletes

The diet for a performance athlete is often subject to a strict nutrition plan and varies according to the current training phase of the athlete. For example, a competitive athlete can adjust hydration, vitamins and minerals a few hours before a competition depending on requirements. Intake of sufficient water is especially important in competitive sports, in order to maintain the required level of energy and to provide the body with sufficient fluid despite the perspiration.³

These foods are essential for any sports nutrition plan

When choosing the right sports nutrition, you should always first consider what your body needs. Do you want to build up muscles and need proteins? Or do you burn energy on a regular basis while running and therefore carbohydrates would be a better option? An individual sports nutrition plan can help not only in achieving your goals, but also in planning weekly grocery shopping and finding recipes.

The nutrients you need as an athlete can be obtained from the following foods:

1. https://www.dge.de/ernaehrungspraxis/bevoelkerungsgruppen/sportler/ [↩] [↩] [↩] [↩] [↩]
2. https://www.lebensmittelverband.de/de/aktuell/20180406-internationaler-tag-des-sports-mikronaehrstoffe-nahrungsergaenzung-sportler-innen [↩] [↩]
3. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2014/07_14/EU07_2014_M370_M379.pdf [↩] [↩] [↩] [↩] [↩] [↩]
4. https://www.ocl-journal.org/articles/ocl/full_html/2020/01/ocl200009s/ocl200009s.html [↩]
5. https://www.dge.de/presse/pm/sporternaehrung-praxisnah-top-trainiert-und-ernaehrt/ [↩]
6. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2020/07_20/EU07_2020_M406_M413_1.pdf [↩]
7. https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2005/heft09/Standarts1.pdf [↩]

How much exercise is too much?

Anyone actively training to increase their performance can be at risk of overtraining – especially when using high training loads to achieve your fitness goals and improve performance. As studies have shown these can only be tolerated by your body through periods of rest and recovery.¹

When considering how much exercise is too much, it’s advisable to match your individual fitness level with your fitness goals. Form realistic plans to reach those goals one-by-one, instead of trying to achieve everything at once and risking potential damage.

What is overtraining syndrome (OTS)?

Too much training can be classified into two types: overreaching and overtraining.² Unusual muscle soreness can be indicative of overreaching. This occurs when an athlete does not allow enough recovery time between hard workouts – it often presents after several consecutive days of excessive exercise. Overtraining goes a step beyond this and is the result of extreme overreaching.¹

The body cannot handle an imbalance between stress and recovery. This is true for – not only professional athletes but athletes of all fitness levels. In fact, some of the worst offenders are those who are new to any form of exercise!

There are various triggers/stressors of overtraining syndrome¹ :

• Increased training load without adequate recovery
• Monotony of training – not varying between muscle groups
• Participating in an excessive number of competitions (depending on the sport)
• Having trouble sleeping
• Stressors including personal life

Am I working out too much? Six signs of overtraining

Wondering if you are training too hard? The following are training-related and lifestyle-related signs of overtraining that, if observed, should be taken seriously:

Physical pain in muscles and joints

Heavy, sore, and stiff muscles are all signs of excessive exercise. But there is a difference between normal soreness from exercise and being overly sore from too much exercise.³ Soreness after exercise usually lasts up to 24-48 hours. So, if you are feeling discomfort that lasts for more than 72 hours it’s a sign that you have done too much. Soreness causing pain which prevents you from carrying out daily activities, associated with living or working, is also not normal.

There are certain injuries, known as overuse injuries, which are also clear indicators that you have done too much. Strained joints that come from training injuries⁴ are a type of muscle or joint injury caused by repetitive trauma and are often a result of overexercising.

Decline in performance

Overexercising can actually have the reverse effect of the one you had been hoping for, where your performance slowly becomes worse the longer you train. This is a direct effect of your body reaching its limits.¹

Decline in concentration

Athletes can experience symptoms of overtraining in areas of life other than just the physical. Studies have shown that a lack of mental concentration and restlessness are some of the possible symptoms of overexercising.¹

Constant fatigue⁵

Persistent fatigue and feeling washed-out are warning signs that you may be overexercising. Being tired or even exhausted after an intense workout is normal. But you need to give your body enough rest afterwards to avoid a fatigue that continues long after you have recovered.

Experiencing insomnia

Sleep disturbances can occur as a result of exercising too much. A study by BMC Sports Science, Medicine and Rehabilitation found that poor sleep quality was evident in 100% of those analyzed who had overtrained.⁶

Loss of appetite and weight loss

Are you usually hungry after working out? You will have used your stored calories – so you should be! This is why losing appetite and weight are further possible symptoms of exercising too much, as demonstrated in a study by Sports Health into Overtraining Syndrome.¹

Listen to your body – how to prevent overtraining syndrome

There are a number of preventative measures you can take to limit your risk of overtraining syndrome:¹

• Take time to rest in between any exercises you perform in a day – whether you work out at the gym, outside or at home
• Schedule full rest days and give your body the time it needs to recover
• Adjust your training volume and intensity based on your individual performance and mood
• Ensure that your food contains enough calories for your individual training load
• Drink enough and stay hydrated
• Try to get enough sleep
• Vary between workouts and muscle groups

Nutrition can help you recover from training

Ensuring you have a healthy diet is as much an act of self-care as allowing your body to rest is. Reaching your fitness goals in a healthy way can be supported by the appropriate sports nutrition and by following the key principles of staying hydrated, focusing on a diet with a balanced ratio of complex carbohydrates, proteins, minerals, vitamins and essential nutrients after training – and refilling your energy balance with carbohydrates. Studies have shown that amino acids⁷ and proteins are also needed for muscle recovery, with protein contributing to the growth and maintenance of muscle mass. The amount of protein required varies and depends very much on the individual athlete and also the amount of exercise performed.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
2. https://www.hss.edu/conditions_overtraining.asp [↩]
3. https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875 [↩]
5. https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/overreaching_overtraining__more_is_not_always.4.aspx [↩]
6. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-019-0132-x [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/ [↩]

How Pilates can help your body and mind

Pilates has become more and more popular in recent years. The benefits from doing Pilates are becoming better known and it’s now a form of exercise not only popular with dancers or people who also like yoga but rather a sport for anyone wanting to get to know their body better and build up their physical fitness, as well as inner strength.

What is Pilates?

Pilates is named after its creator, Joseph Pilates, who developed the exercises in the 1920s with the aim to build strength in the core muscles for better posture, balance, and flexibility.¹ It consists of different moves than yoga, but is often likened to it. Perhaps due to the focus on the core and the fact that both disciplines also put an emphasis on controlled breathing. The  principles of Pilates are built on the health benefits of centring, concentration, control, precision, breath, and flow.

What is the difference between Pilates and yoga?

As we’ve already seen, Pilates and yoga do have certain elements in common. They each aim to develop strength, balance, flexibility, posture, and good breathing technique. The connection between physical and mental health is the centre of both practices.

That being said, they also have some distinct differences. Yoga includes meditation and features static poses – neither of which are used in Pilates, which focuses on the flow of movement, rather than holding static poses. Yoga also requires no equipment other than a mat. Pilates can be performed on a mat only, but it’s more common to use additional equipment, such as a ring, ball, bands or reformer.

A study conducted to investigate and compare the effects of Pilates and yoga² confirmed that both disciplines showed benefits on physical as well as mental health through the improvement of posture, flexibility, muscle tone, and stress reduction – although Pilates did show the greatest improvement. The study was formed of ninety volunteers – females and males, healthy and without any disease or physical limitation, between the ages 30 and 40. They were split into three groups doing Pilates, yoga, and no exercise at all. After eight weeks, in which the participants exercised for one hour three times per week, the study revealed that the group practicing Pilates showed the greatest improvements in functional movement and individual health level.

A further study on elderly women (65+ years) showed that age is not a barrier to increasing your physical abilities by doing Pilates³ and that improvement of dynamic balance, reaction time and muscle strength could all be attributed to Pilates’ exercises. The study also claimed that increasing these fitness parameters through Pilates exercises may reduce the number of falls in elderly women.

Is Pilates for me?

Are you considering joining a Pilates class or practicing Pilates at home? Everyone can benefit from Pilates, since it is suitable for all ages and fitness levels and the exercises can be tailored to individual needs. There are different classes and experience levels of Pilates – from gentle and slow for beginners to a more dynamic, or solid workout. We would encourage you to give it a go, but always recommend people with a health condition to talk to their doctor or instructor first.

Do I need equipment for Pilates?

There are two types of Pilates: mat-based and equipment-based Pilates, but many exercises can be done on the floor with a mat only. It might be worth trying out both types to see which you prefer – you could try mat-based Pilates with a free workout video for staying active at home and equipment-based Pilates in a class with an instructor, for example. There’s another specialist type of Pilates, called reformer Pilates. This is done on a large bed-like frame with a flat platform on it, which rolls back and forth on wheels within the frame and is attached to one end of the reformer by a set of springs. It’s great for working out the entire body.

Health benefits of doing Pilates

There are many physical and mental health benefits associated with Pilates, which range from improved movement and posture through to a reduction in stress levels. These are explained in more depth below:

Improved core strength and stability

A study by The Mayo Clinic concluded that Pilates can increase the range of motion for the joints and help muscle control, strength, and endurance.⁴  It was deemed an excellent choice for all ages and levels of fitness as it can be adapted to provide a gentle strength training and stability program, or modified to give a more experienced athlete a more challenging workout.

Improved posture, balance and flexibility

In a further study by the Mayo Clinic,¹ Pilates was also shown to be an accessible way to build strength in your core muscles for better posture, balance and flexibility. According to findings published in the Muscle, Ligaments and Tendons Journal, Pilates practises proper posture and movement patterns.⁴ The findings discussed how current research indicates that there may be benefits to applying Pilates-based exercises in certain clinical populations and suggested that further documentation should be produced to demonstrate the application and success of Pilates in a wider variety of training and rehabilitation settings. 

Prevention and treatment of back pain

The prevention and treatment of lower back pain is an additional benefit of practicing Pilates as it utilises the principles of various accepted rehabilitation methods that have scientific support for low back pain, including core strengthening.

Stress reduction

As well as the physical benefits, Pilates can be beneficial for mental health as well⁵ with practitioners saying that regular Pilates can improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension. 

Benefit from Pilates

Pilates is an excellent option for men and women of all ages and fitness level, to improve balance, posture and flexibility, as well as to reduce stress levels and improve mental wellbeing. It can be done within your own home, or with the assistance of a class-based Pilates teacher, so why not give it a go?

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673 [↩] [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737905/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/ [↩] [↩]
5. https://www.nhs.uk/live-well/exercise/guide-to-pilates/ [↩]

Top tips on preventing injury and enjoying the health benefits of physical exercise.

Sustaining an injury is one of the quickest ways to derail your fitness efforts. Whether you’re an avid exerciser or are just about to embark on a new fitness programme, it’s important to know how to move and exercise properly so that you can avoid injuries and keep moving closer to your fitness goals.

Follow our top tips to stay injury free

• Choose your workout carefully

It’s tempting to go straight for what you think will have the maximum results in the quickest time, but there are many factors to consider when choosing workout plans that are right for you. High impact exercises, such as running, can be great for increasing stamina and cardiovascular fitness, but they also come with a higher risk of injury due to the extra stress placed on your joints. Lower impact exercises, such as swimming, can offer you just as good a cardiovascular and movement workout but with less impact on your joints and, therefore, less risk of injury.

• Learn the techniques and how to exercise properly

Small movements can result in big injuries. Particularly when it comes to something like weight lifting. Even what seems like a small weight can rip or tear muscles if lifted incorrectly. By speaking to a fitness trainer or coach, you can learn the appropriate techniques, how to stand and how to push yourself without overdoing it and causing damage. This is even more important if you have any underlying health conditions or if there are other factors that might affect your physical capabilities.

• Get the right gear

Exercise can be hard enough so don’t make it even more difficult by failing to invest in the right gear. Appropriate footwear can counteract any issues you may have with balance or with over, or under pronation – both of which can cause injury. If you’re exercising at night then reflective clothing can keep you safe and visible to others and be sure to dress appropriately for the weather. If running in the cold for example, wear layers that can be put back on once you stop because as hot as you might get, your body temperature will soon plummet when you stop moving.

• Warm up

Don’t just rush straight into things! Warming up your muscles prepares them for what’s to come. It loosens them and prepares them to move more freely so there is less chance of shocking them when you start your workout and less potential for pulling or overstretching a muscle to beyond its capacity. According to the NHS website, a warm up routine should take at least 6 minutes for best effect.¹

• Stay hydrated

Your body needs water. Without it you will not just feel unwell but you will have less mental as well as physical endurance and awareness. Exercise induces sweating which results in you losing water and makes it more important than ever to replace it regularly. Dehydration can leave you fatigued with impaired concentration, making you more injury prone and can also result in cramps, spasms and soreness.

• Vary your workouts – don’t focus and overuse one muscle group

Changing up your workout plans doesn’t just stop you getting bored but it helps to reduce the chance of you getting injured. That’s because you can in fact have too much of a good thing. So even if you find yourself really getting into your new workout, remember to take time out. Your muscles will tire and they need a chance to recover and repair. Try mixing things up. If you go for a hike one day, go for a swim the next time for example.

• Fuel your body with the right nutrition

The right nutrition is absolutely vital for getting the maximum health benefits of physical exercise. Different nutrients support your body in different ways. You need glycogen or carbohydrates to provide your body and brain with the fuel needed to recover and adapt to exercise. Plus amino acids – the nutrients that help to build cells and support muscle repair – are essential for post-workout recovery as the rate at which they are used is increased during exercise.² Foods high in naturally occurring amino acids include meat and poultry, fish, eggs, soy, buts and seeds.

There’s a magic ‘window of recovery’ within the first 30 minutes of finishing your workout where you should aim to give your body the nutrition it needs to start repairing and, therefore, limit your chances of injury.

Follow these points and you are better placed to enjoy the health benefits of physical exercise with a lower risk of injury.

1. NHS: How to warm up before exercising [↩]
2. NCBI: Effect of exercise on amino acid concentrations in skeletal muscle and plasma [↩]