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Beginner's guide to getting fit.

25/5/2018

Getting fit from zero cardiovascular and strength fitness can be a pretty daunting task.

Based on my own experience and speaking to others about how they got to the level of fitness they're at the hardest bit is starting however once you have made a new habit of exercising your body will take over because of the release of feel good hormones and chemicals we get from regular exercise is a real incentive.

Endorphins

'Runner's high' is attributable to the release of endorphins that your brain experiences when you physically exert yourself. They help relieve pain and stress and if you've never had this feeling from exercise I highly recommend you get on it, it's a fab feeling!

Physical activity also stimulates the release of dopamine, noradrenaline, and serotonin, all of which play an important role in regulating your mood.

In the last blog post I talked about Human Growth Hormone (HGH) aka the fitness hormone which is released in response to vigorous/exhaustive exercise. From what the research is telling us it's what we want to tap into if you want to maintain a fit and strong body and improve your quality of life at any age. In a nutshell, the fitness hormone will help you lose weight, tone up not just your muscles but your skin too, fend off middle aged spread and feel more energetic.

Researchers have found the best way to maximise the release of this hormone with cardiovascular exercise and that's to do 30 second sprints with rest intervals of 90 seconds and repeat this 8 times. This is a seriously strenuous workout and getting yourself to the point of exercising like this takes time. The thought of it can be massively overwhelming too, so here's how to start from scratch and gradually build up fitness in a super easy way.

3 new habits...

...which take very little effort and by the end of just one week you'll feel even better about yourself, motivated and may possibly have dropped a couple of lbs.

Delay breakfast till noon

Eat in an 8 hour 'window', this is an easy way to do intermittent fasting. We've all been told breakfast is the most important meal of the day however it's not strictly true if you read the research.

By delaying breakfast your body becomes much better at handling blood sugar levels. Plus for many of us it breaks that cycle of just-keeping-eating all day.

Give this a good go, no cheating. You may feel super hungry in the morning as your body is used to a routine. It's also possible that your body hasn't been regulating blood sugar levels as well as it can do.

If you're starting from 'really unfit' keep it simple...

Get up 30 mins earlier

This is so you can get outside and begin with walking in arguably the best time of the day. There's something really special about feeling like you're the only person up and awake in the quiet and cool morning sunshine.

If you're starting from 'really unfit' keep it simple with an easy walk for 10-15 minutes. The feel good factor that this new habit will create is so powerful for starting your day. You'll be a lot less likely to eat rubbish and pick at snacks that you know you shouldn't.

Fit in an evening walk. You don't have to go far, even if it's a stroll around the block, summer is a great time to start this with the long, light evenings. It's also really good for your digestion, plus if you have a habit of overeating in the evening or picking at snacks you don't really need you'll be much less likely to do so when you've got a walk planned after dinner.

Aim to cover between 1-1.5 miles with walk/jog/walk... intervals.

Work smart not hard

After 1-2 weeks of making time to walk each day you may want to up your game by jogging/running in intervals. A great way to do this is pick landmarks on your route roughly 50 meters apart and run/walk/run/walk. How far? At this stage you could aim to cover 1-1.5 miles. Jog at a pace that increases your breathing rate a little, so that you can still hold a conversation.

This sets you up for running intervals at a harder pace later in your new healthy routine (if you want to get your dose of Human Growth Hormone that is!).

Trouble shooting

The above example of starting to get your fitness up is assuming that you don't have any conditions or problems with your body that would prevent you from walking or trying out intermittent fasting. If you're at all unsure as to whether this is good advice for you or not you're welcome to get in touch with me or seek advice from another healthcare professional.

Good luck and let us know how you got on!

Best, Sarah :o)

Aerobic Exercise Improves Memory & Brain Function

20/2/2017

Sarah & Adrian Mountain Biking with BasqueMTB in Spain.

My husband Ady and I love exercise, particularly if it involves riding mountain bikes! In recent years we've become a lot fitter, and you know the fitter you are the more trails you can get in before you're exhausted and have to call it a day. Even slogging up the steep hills near Minehead at the weekend was enjoyable!

For me this is what getting fit is all about. Friends who have just come back from a skiing holiday in Courchevel told me he's found his 'why' he wants to get fit. He described how he's a great skier but he's currently not fit enough to stay out on the slopes as long as he'd love to each day. He plans to get super fit and lean so that he can get the most out of the next trip.

This is exactly how we think when we go away on a biking holiday, or even a day out on bikes. Working out why you want to get fit gives you that drive and motivation so that you can get out there and enjoy life even more. There's nothing like a holiday or an event to make you get training.

I guess the alternative is sitting around feeling sluggish, slow, stiff and achy and getting bored and down... doesn't sound like fun.

Exercise improves brain function

Exercise improves memory and brain function.

Start run-walk-running 2-3 times a week in your local park, woods or around the block, you'll soon start to feel and look healthier.

This is the added bonus of playing sport and getting fit. The brain is described as being 'plastic', it is an adaptable organ that can be moulded by input in much the same way a muscle can be by lifting weights. The classic saying is 'Use it or lose it' is very true. Studies have shown that a particular region of the brain that actually grows with exercise is the hippocampus thanks to a chemical called brain derived neurotrophic factor (BDNF). The hippocampus is the area of the brain that is essential for memory, spacial memory and navigation and has a role in conflict avoidance decision making.

BDNF has received a lot of attention in the literature with regards to exercise and brain function and it's neuroprotective (protection from degeneration of brain cells- associated with cognitive decline and dementia) effects. The beneficial knock on effects of BDNF are massive for longevity and quality of life...

Benefits of BDNF in a nutshell...
Ensures survival of existing brain cells (neurons) and helps stimulate growth of new ones.
It's vital for learning and memory and higher thinking because of the regions of the brain it works on, particularly the hippocampus.
BDNF is associated with regulation of body weight and appetite.
It helps regulate insulin levels.
Helps sleep.

How to Study for exams and improve your memory

A Californian study in 2004 involved a massive review of more than 850 studies about the physical effects of exercise on school aged children. The review showed a positive influence on memory, concentration and classroom behaviour. ECGs done on fit v's unfit children showed more brain activity in the fit kids.

In his book, SPARK, John J Ratey MD describes 'Zero Hour PE' the latest in a long line of educational experiments conducted by a group of maverick PE teachers who have turned the nineteen thousand students in Naperville District into the fittest in the nation - and also some of the smartest. They've done this by shifting the focus of physical education from sports to fitness, teaching them lifestyle by being able to maintain and monitor their own health and fitness. They get the students to run wearing heart rate monitors before classes, the outcome is their exam results have been outstanding.

"This reflects the research that physical activity sparks biological changes that encourage brain cells to bind to one another. Aerobic activity has a dramatic effect on brain adaptation and regulating systems that might be out of balance and optimising those that are not - it's an indispensable tool for anyone who wants to reach his or her full potential."

If you're interested in improving your children's and your own brain for life, your memory, learning capacity and exam results get outdoors and go walking in our beautiful countryside and find a sport that you love so much you forget you're exercising!

Have fun! I'm off out for a run!