Cooling down, Stretching & Flexibility Part 2

In Part 1 we discussed the benefits of warming up next we look at the 'cool down’, again we are all guilty of skipping this.  We are also going to discuss the benefits of stretching and flexibility.

Cooling down or ‘warming down’ as it is sometimes known is like warming up, but in reverse.  Instead of preparing our body for exercise we are now preparing it to stop.  You may be aware that most gym’s cardio machines (if you put in an allotted time) includes a 5 minute cool down at the end.  During this time the machine will reduce the intensity accordingly to allow your heart rate and breathing to come down to pre exercise levels.  Not everyone will use the cool down, but if you have worked very hard on your bit of kit, your body will probably appreciate some recovery time.  If you use the cool down, well done, if not read on to see why you should be;

ü     It helps your body recover and gently allows you to come back to your pre-workout state.

ü     Breathing and heart rate start to come down to normal levels.

ü      It will speed up the removal of ‘lactic acid’ from your muscles, reducing the likelihood   of cramping and muscle soreness.

ü It prevents ‘blood pooling’ in your lower extremities.

ü      It reduces the risk of ‘hypotension’ and dizziness.

Stretching & Flexibility

Flexibility is an essential component of fitness which you’ve guessed it, also gets neglected.  Flexibility refers to the range of movement possible at a joint.  The best time to stretch is when your muscles are warm, so 5 – 10 minutes after your cool down is good.  Although that said there is nothing to stop you stretching at home, first thing in the morning within a few minutes of getting out of your nice warm bed, or after a warm bath or shower or as and when you need to, such as at work, especially if you are office or desk bound. 

There are various types of stretching, but what we call ‘static stretching’ where the muscle being stretched, is placed in a lengthened position slowly with control and held just to the point of slight tension (not pain) for 15 – 30 seconds is deemed safe for the majority of gym users.

ü     Stretching allows us to take our joints through their full range of motion, which is important for keeping cartilage nourished and healthy.

ü     Stretching reduces stiffness and maintains correct musculoskeletal alignment.

ü     Stretching helps co-ordination by allowing for freer and easier movement.

ü     Stretching helps develop body awareness, as you stretch various parts of your body, you focus on them, and you get in touch with yourself.

ü    Stretching allows us to holistically de stress, good for mind, body and soul.

ü    As we get older, flexibility becomes even more important, because a reduced range of movement can make everyday tasks such as reaching up to a high shelf, doing up our shoe laces or even putting a coat on difficult.

So that in a nutshell is why we should all be including these three very necessary components to our exercise regime. 

Till next time,

Amanda

Warming Up, Cooling Down & Stretching Part 1

The above three components are a very important part of your exercise regime.  But a little like going to the dentist, we know we should, we skip it as often as we can!  So to clarify, here’s why we should be including all three, starting with the warm–up.

Let’s look at what the warm-up can do for you:

ü  It raises muscle temperature, increasing their elasticity making them more pliable and less likely to tear.

ü  It increases blood flow to the working muscles, bringing in oxygen and nutrients and removing metabolic waste products such as carbon dioxide.

ü  It increases body temperature and body awareness.  Preparing our self mentally, physically and psychologically for the session ahead.

ü  It enhances neuromuscular pathways (the link between the muscular and nervous system), thereby increasing the speed and efficiency of muscular contraction.

ü  Reduces the risk of injury.

ü  Enhances performance.

So now we know that warming up is good for us, how do we go about it?  Your warm up should be a gradual process and depending on age and fitness level will take somewhere between 5 and 15 minutes.  This simply could mean the first bit of cardio you start on gradually build your intensity till you feel your body becoming warmer thus preparing yourself for the speed, incline or effort to come.  How many times have you got on the treadmill and pushed yourself straight into a full on sprint with cold muscles?  You know who you are!

Similarly with the resistance machines or free weights. Surely nobody would attempt a 1 rep max with cold muscles! So again, in this scenario, perhaps a 12 to 15 rep max to warm the muscles you are about to use should suffice. 

Another alternative is to do the following dynamic warm up, should only take about 5 minutes and it will mobilise all your major joints and release any tension or tightness you may be carrying. This is a good one to do before getting on any of the cardio kit or before a run or cycle ride.  So here we go, starting from the top of the body. 

Stand with feet hip distance apart, engage your core muscles (that is gently pull your belly button back towards your spine).  Place your hands on your shoulders, now using a circular motion, do 8 circles forwards then 8 circles back.

Now place your hands on your hips and gently rotate at your waist side to side. Try to look over your shoulders as you rotate. Aim for 8 times each side.

Next stand on one leg (hold on to some support if necessary).  Now bend your other leg at the knee and gently swing this knee forwards and back 12 times.  Now make that movement larger so the movement is now coming from your hip.  So straighten out that leg (but don’t lock it) and now continue swinging back and forth.  Do these 12 times then repeat both the knee swings and hip swings with the other leg.

Now pull that knee gently up to the chest, release then switch knees.  Lastly circle the ankles 8 times in each direction.

Also nice to add some sideways movement or frontal plane movement incorporating both upper and lower body (and one that I always include).  So from standing, legs together, take a large step out to the side while simultaneously bringing both hands towards the floor or mid shin if flexibility won’t allow on that same side.  Come back to the centre then repeat on the other side.  Do this 12 – 16 times.

Finish by dropping your head to your chest and gently roll down through your spine, take your arms with you, hold them loosely in front, knees slightly bent until you reach the ground.  Pause then roll back up, stacking each vertebra back on top of each other.  Caution if you have back problems, ask your instructor if you are unsure.

This is a great dynamic mobility session by itself that puts your body through a good range of

movement. 

Stay tuned for Part 2 Cooling Down.

Tasty Chicken, Tomato & Vegetable Pizza

Ingredients

1 x Wholemeal pizza base or pita bread

Small jar of Passata or tomato base equivalent

6oz diced cooked chicken breast

2oz sliced mushrooms

2oz each of green and red pepper

2oz chopped red onion

2 oz low fat mozzarella cheese

Pinch of salt and black pepper

Drizzle of olive oil

Small handful of spinach leaves

Method

Cook chicken separately.

Spread Passata over the base of your pizza or bread. Top with the chicken and veggies. Sprinkle with mozzarella cheese, salt, pepper and finish with a drizzle of olive oil. 

Bake in Oven at 375F / 190C / Gas mark 4/5 for 15 minutes or until crust looks golden brown and cheese has melted.  Take out of the oven and sprinkle with spinach leaves.

Nutritional Facts

• Calories: 410
• Protein: 44g
• Carbohydrates: 36g
• Fat: 10g

Perfect post workout meal, serve with a healthy salad on the side.  Who needs Pizza Express when you make your own, no sweat!

Give it a go and let me know what you think.
Till next time,

Amanda

Foods to Boost your Mood

Obviously I don't mean grabbing a tub of Haagen Dazs and devouring the whole thing (which of course feels nice at the time, but has many drawbacks as we know)!  Eating a well balanced diet with a variety of foods is not only good for our physical health, but what we eat can also have a significant impact on our mental wellbeing.  More and more evidence is coming to light which shows that what we eat affects our mood and how we feel.  So here's my Top 10 foods that may enhance our mood boosting neurotransmitter 'serotonin' to help increase energy, mood and general well-being.

1. Oily Fish - On average people are not getting enough EFA's.  Studies have shown that people who are deficient in omega 3 may be more susceptible to depression and low mood.  Omega 3 fatty acids are essential fatty acids found in oily fish, such as salmon, mackerel, anchovies and sardines.  Our brain is 60% structural fat, around 30% in the form of Omega 3's.  Eating a diet high in omega 3 will keep your brain cells healthy and improve mood by keeping the brain's neurotransmitters working more effectively.
2. Brazil nuts are one of the best sources of the mineral selenium. In recent years, people have been consuming less selenium, but eating just three Brazil nuts a day can provide your recommended daily amount (RDA).   Studies have shown increased depression, irritability, anxiety and tiredness in people with low selenium levels therefore by eating a few Brazil nuts a couple of times a week might help to improve your mood.  Other foods high in selenium include sunflower seeds, fish, shellfish, caviar, some grains (see oats below), liver and bacon.
3. Oats are an effective mood booster. This is because they have a low glycaemic index (GI), as they slowly release energy into our bloodstream rather than by a quick rush that soon dips. This helps to keep your blood sugar and mood stable. The mineral selenium in oats can also help mood by regulating the function of the thyroid gland.
4. Bananas contain the important amino acid tryptophan and also vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into the mood boosting hormone serotonin. This helps to boost your mood and also aids good sleep.  Because of its ability to raise serotonin levels, tryptophan has been used in the treatment of a variety of conditions, such as insomnia, depression and anxiety. It's the potassium in bananas that make them such a good snack for those feeling stressed or tired.  Just try and make sure you don't eat them if they have over ripened too much.  Softer squishy bananas have a higher Gi than firmer ones.
5. Eat chicken and turkey breast to increase your intake of the amino acid tryptophan. After your Christmas turkey meal ever felt in need of a little snooze?  If the answer is yes then that's due to the tryptophan bringing on the feelings of happiness, comfort and well-being.  Poultry also contains another amino acid tyrosine, which can help reduce symptoms of depression as well as help avoid feeling the blues in the first place. Tyrosine is used to make the hormone adrenaline, low levels of which have been associated with depression.
6. Spinach -  Certain deficiencies in B vitamins have been linked to depression and serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, vitamins B3, B6 and B12.  Eating a variety of vegetables and especially leafy green vegetables such as spinach, kale, purple sprouting, cabbage, brussel sprouts and broccoli, for example will help keep your levels up.
7. Lentils are a fantastic kitchen staple. They're a complex carbohydrate, so like bananas, they have the added benefit of helping to increase the brains production of serotonin. This results in a calmer, happier state of mind with less anxiety.  Stabilising your blood sugar level is important to maintain a stable mood. Lentils are also high in folate, deficiencies in this vitamin have been linked to depression and mania. Lentils can also boost your iron levels which will give you energy and therefore put you in a better mood.
8. Water is extremely important for our bodies to function properly, the smallest degree of water loss can impair our physical and mental wellbeing. It's not only our body that is affected by hydration but also our brain. So when dehydrated, it can affect our ability to concentrate.  Adults should be drinking up to 2 litres of water spread throughout the day.  If you think water is boring, you may dilute a little fresh juice in to perk it up a lttle.
9. Vitamin D deficiency is linked to many health problems such as depression, osteoporosis, heart disease and cancer.  The best source of vitamin D is sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), but if you aren't getting enough sun, try to include foods that include vitamin D in your diet such as dairy and cheese products, liver and oily fish. Calcium can also help reduce your levels of stress and anxiety.
10. Iv'e left the best to last - yes its 'chocolate', hurrah, but the darker the better, ideally more than 70% cocoa. The good news is chocolate isn't only a delicious treat, but it can also give your mood a lift as well.  A small square of dark chocolate can cause the brain to release endorphins (our natural pain suppressors) and boost serotonin levels. In a recent study, 30 people were given 40g of dark chocolate, over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels actually decreased.  Just be sensible, although if you buy very dark chocolate it is often a little bit bitter, so quite hard to chomp through the whole bar, believe me I've tried :)

Here's hoping you find some of this useful, till next time.

Are you the next Million Dollar Baby!

Searching for a fun, class that gets the heart pumping, every muscle involved, and allows you to take out your frustrations on your partner pads without anyone getting hurt?  Well grab your gloves and try some 'Thump Boxing'. 

Now before you ladies completley dismiss it, with thoughts of  people knocking ten bells out of each other!  Let me tell you it is nothing like that, this is 'boxing for fitness' instead it is a total body workout, couples work together someone holds the pads while someone throws combination punches for time then swap over roles.  We also incorporate moves such as squatting, lunging, twisting. stepping, and skipping for functionality and variety.

Boxing can be performed by anyone as it is low impact.  Overweight and very unconditioned people will often not think twice about going for a run, thinking it is best for weight loss, sadly this is not the case and in time may lead to ankle, knee, hip and or back injuries.  Boxing on the other hand as mentioned is low impact, weight bearing so you are putting positive (not negative) stress through your joints, conditioning your heart and lungs (during boxing you work both aerobically and anaerobically, the latter means you cause an afterburn effect which leads to burning more calories for longer after you've finished your class).  Boxing also requires some co-ordination, focus and thinking.  For example a three minute round of jab, cross, duck, cross, uppercut, hook and a squat does require a little thought and planning!  Don't panic the example is an advanced combo, we start off with easier combinations, but however you look at boxing it is fun and a great challenge, people always put in 100% effort and the benefits you receive from boxing are well worth it:)

Small, friendly, mixed abilities classes are held at the Sports Hall at Cranleigh School, Horseshoe Lane, Cranleigh, Tuesday evenings 7.15 - 8.15.
Just £7 per class or 4 for the price of 3!

Visit my website for more information www.mw-pt.co.uk
Also if you quote 'THUMP2012' you'll receive a taster session free!

In the News...........How to have a Happy Heart

Okay a little bit late as seen as Valentines has been and gone, but lets talk about matters of the 'heart'.  And having just completed my St. John's Ambulance Refresher, heart attacks, angina and what to do if someone was about to have one, being just one of the many topics got me to thinking about this subject.

Being a Personal Trainer I need to be (and am always) very aware of how people react to a new exercise regime especially if the client is overweight and/or unconditioned.  Now the heart is a muscle and needs to be worked like any other muscle in the body, for it to be able to adapt and respond.  Obviously a unconditioned person is not going to be able to work at the same levels as a much fitter person.  If you have been fortunate enough to have survived an angina, or heart attack or any other life threatening disease my suggestions would be to start off slowley, gradually becoming more independent and responsible for yourself.  Within reason you need to be able to get back to some degree of normality both for yourself and your family, you will feel so much better for it.  Follow the link below for some more useful tips.

http://www.express.co.uk/posts/view/301994/How-to-have-a-happy-heart?utm_campaign=Media%20Review%2014.02.2012&utm_source=emailCampaign&utm_medium=email

Thought for the day........... girls does using weights make me big and bulky?

The answer to this question is most definitely NO.  Lets have a look at why all women should make weight training part of their workouts and some of the myths associated with strength training.

1. Men have 10 - 20 times more testosterone than women, we are just not made to get massive ripped muscles (unless of course you had a helping hand such as anabolic steroids).  We are just not able to bulk up to the degree that men can.
2. You Will Lose Body Fat   -  Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.  As your lean muscle increases so does your resting metabolism, you'll burn more calories all day long. Generally speaking, for each pound of muscle you gain, you'll burn an extra 35 to 50 more calories each day maintaining that muscle.  Fat on the other hand is quite lazy, it needs around 10 calories or less to be maintained.  I know which I'd rather have working for me!
3. You will reduce your risk of Injury, Back Pain and Arthritis  -  Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.  And you'll also decrease your risk of Osteoporosis.
4. You'll reduce your risk of Heart Disease  -  strength training coupled with some moderate to vigorous cardiovascular exercise has been known to lower LDL (bad cholesterol) and increase HDL (good cholesterol) and also lower blood pressure.
5. You will reduce your risk of Diabetes  -  strength training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
6. You won't get bigger because you don't eat enough calories   -  Women don't eat enough calories to create mass.  At the best of times women don't eat enough calories, their always putting themselves on restricted diets, low calorie, low fat, cabbage soup, south beach diet etc etc.  The massive men you see in the gym have not become that big over night, they'll be eating upwards of 6,000 calories per day plus supplements and train with heavy weights perhaps twice a day most days of the week.  Ask yourself, 'is this you'? I'm guessing probably not.
7. Many of the models you see on the front covers of magazines have dedicated many years sculpting and honing their bodies.  They will follow rigorous gym programmes that will take them out of their comfort zones.  Generally speaking many ladies do not push themselves to the max or the point where they feel they may not be able to get there last two reps out on the bench press for example.  Working this way or using the 'force factor' means again ladies won't generate large volumes of mass.
8. By lifting weights you'll become much stronger  -  day to day activities around the home will seem so much easier.  Where you've previously had to have help in moving sofa's or turning mattresses, you'll easily be able to manage these jobs alone. 
9. By strength training you'll also feel much better about yourself, you'll be a capable and confident person who is ready to tackle just about anyone and everything.  In fact a Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did.

So ladies come on do not fear working with heavy weights any longer. Instead fear what it may be like feeling old and weak. Stop wasting your time training in a way that just won't get you where you want to go.

Push your body - you are stronger than you think!
www.mw-pt.co.uk