We are dedicated to providing reliable and accurate information from leading natural healthcare professionals - that
will enable you to live a healthier and happier life.
NEED A REASON TO EMBRACE EXERCISE?
TAKE YOUR PICK!
Increased aerobic fitness muscle strength and endurance.
Weight management.
Stress management.
Improved sleep patterns.
Reduce feelings of anxiety and depression.Improve self-esteem,mood and mental awareness.
Improved balance and reduced risk of falls in the elderly.
To prevent the onset and manage chronic disease such as diabetes.
Our Philosophy
When you enter our site, a world of fitness health and well being awaits. We are here to help you find a fitness
program for you..
TheFitness and Exercise Programs listed here range from the gentle and easy
especially good for the dieter, up to solid workouts for the Macho boys & girls.
GETTING STARTED.
If youre doing no exercise at all,the best place to start is walking into your doctor`s surgery for a general check up.
No one knows better than your G P about any health issues that may affect the type or duration of exercise you take on.
Walking is ideal exercise for fitness beginers,Its cheap,its easy,its close to home and itcan be very social if you walk
with family or friends.Its worth investing in a comfortable,supportive pair of walking shoes at the start.
Try writing out a plan for your first week that involves short bursts of activities on alternate days,for example
Monday;
15 minute walk
Tuesday:
rest
Wednesday:
20 minute walk
Thursday:
rest
Friday:
25 minute walk
Saturday:
rest
Sunday:
30 minute walk
Once you feel comfortable with this program gradually increase the times
Now Take your Training up a notch.
You are now going to build up a base for what will be the nucleas of your training sessions,using continuous
jogging,Hill work and low impact water running.
Work at your own pace,eat well and drink plenty of water.
Monday:
Continuous Slow Jog for 20 minutes.
This will work up a good sweat and get your heart rate up slightly.
Run at an easy pace you should feel comfortable.
Tuesday:
Rest Day.
Wednesday:
Interval Training,start with a warm up jog for 5 minutes then stretch.
Run 400 metres at about 75% of your Maximum capacity with a 1:1 recovery.
(1:1 recovery,however long it takes you to run the 400 metres you then take the same amount of time to rest)
Run 3x200 metres with a 1:1 recovery between each,run these as hard as you can.
Thursday:
Rest Day.
Friday:
20 minute Jog,followed by a 20 minute fast power walk then stretch.
Saturday:
Hill Training,using a steep hill Jog up about 50 metres from the bottom.
Walk down to recover.
Then sprint up the same distance,walk down to recover.
Repeat For 30 minutes.
Sunday:
Rest Day.
Stretch Before and After Exercise
I recommend stretching both before and after exercise, each for different reasons. Stretching before
an activity (after the warm-up) improves dynamic flexibility and reduces the chance of injury. Stretching after exercise ensures
muscle relaxation,
I recommend stretching both before and after exercise, each for different reasons. Stretching
before an activity (after the warm-up) improves dynamic flexibility and reduces the chance of injury. Stretching after exercise
ensures muscle relaxation
When any workout or specific exercise causes you pain, pay attention. Knowing how
to react can help you avoid a serious injury. Strength training can cause several types of pain including:
Muscle Soreness When you use muscles you have
not used for a while or try a new exercise or training technique, it is normal to feel a dull ache of soreness in the muscles
that were trained. This pain is caused by microscopic tears in the fibers of the connective tissues in your body--the ligaments
that connect bones to other bones, and the tendons that connect muscles to bones. This microtrauma may sound harmful but
is in fact the natural response of your muscles when they experience work. This is the primary reason it is so important that
you get enough rest between specific muscle workouts.
Pain During or Just After a Workout During a workout, repeated contractions cause
lactic and other acids, as well as proteins and hormones, to build up in muscle tissue. This can cause pain even without injury.
But if you experience a sharp, continuous pain, or pain accompanied by a burning sensation, stop your activity and
get it checked.
Cramps These happen when muscles, often in the
calves or feet, knot up in intense contractions. Cramps occur most commonly in endurance sports like cycling and running,
where the athlete loses a lot of fluids through sweating. This is why it's very important to stay well-hydrated during exercise.
If you do get cramps, the best way to stop them is to gently stretch the cramped muscle.
EXERCISE MYTHS.
Im too old: There is plenty of evidence to prove that its never too late to enjoy the health benefits of
exercise. A study of eldely American women who started exercising in their sixties found remarkable benefits even though starting
later in life.
One 80 year old woman had the bodys ability to absorb oxygen of a woman nearly sixty years younger.
I cant afford those fancy sports drinks: Unless youre planning to become an Ironman,you dont need
them.Water is by far the best fluid replacement for the average person.If you are exercising intensely for more than an hour
at a time,a sports drink may be useful,but its certainly not a necessity.
I havent got time to exercise every day: You dont have to exercise every day,in fact ehen you are increasing
the amount of exercise you do or are training for a special event,your body needs time to recover and it does this through
rest,idealy you should aim to exercise five days a week.
