FIVE WAYS TO GET THE BEST RESULTS FROM TRAINING Exercising two to three times a week is great, but if you’re one of the millions of people who spend eight hours a day sitting at a desk Monday-Friday then proportionally you are more sedentary than active, and this may have an impact on the results you are looking for. However, there are a number of easy steps you can take to get the most out of your fitness efforts. 1) Make small incremental changes to your daily routine If you spend a lot of your time at work sitting down you’re not alone, but it’s important to incorporate small changes where you can. Walking up the stairs rather than taking the lift, or going for a walk at lunchtime, are just a couple of simple ways to help keep your metabolism and fitness levels up and maximise results. It’s important to note that being sedentary for too long day-to-day can lead to health problems such as increased blood pressure, heightened stress, and even type 2 diabetes. 2) Eat right to fuel your body Nutrition is an essential part of training and eating the right foods will fuel your body. As well as building and repairing muscle, foods rich in protein will also increase your concentration levels - great for a long day at the office. However, if your day is spent mostly on your feet, opt for more carbohydrates to keep your energy levels up. Lean foods such as chicken or turkey, essential amino acids, and the right carbs and vitamins will help you make the most of your training and provide the best results. 3) Treat your day-to-day as you would a fitness session If you have your set routine before and after a session, apply this to your daily life too. Whether it’s a banana or shake before, or protein and complex carbs after, follow a similar format on your rest days to keep your body focused and results on-track. 4) Have a rest day Most of us are unaware of the importance that having a rest day has in obtaining maximum performance and results from hours spent in the gym, running or playing sport. Rest can make you stronger as it allows the muscles that you have broken down to heal and recover. The body
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needs time to regenerate, so opt for at least one rest day each week as a minimum. 5) Try to get enough sleep Ensuring you get enough sleep each night is essential. In fact, data from Vitality’s Britain’s Healthiest Workplace study found that the optimal level of sleep is between seven and eight hours a night. People who sleep less than this lose nearly four additional days of productive time each year, which can be traced directly back to their lack of sleep. Aiming for seven to eight hours each night will leave you feeling refreshed, less stressed and ready for the day ahead. Tips by Andy Magill, Head Wellness Coach at VitalityHealth www.vitality.co.uk 6. Walk to work The average British adult spends more than half their waking hours sitting down, and 73 per cent say the reason they don’t move more is because they don’t have the time. Yet a study by ASICS found that, rather than tiring workers out, eight in 10 people actually feel more energised when they commute to work by foot. 74 per cent of workers in this study said going outside during a working day to get fresh air helps to improve their overall mood, and those who move around more are much happier than those who don’t. 7. APPly yourself! A new evidence paper recently revealed that four out of ten (41%) adults in England walk less than ten minutes continuously each month at a brisk pace, and as a result are missing out on important health benefits. Doing at least one brisk ten minute walk a day can lower the risk of type 2 diabetes (by 40%), cardiovascular disease (by 35%), dementia (by 30%) and some cancers (by 20%). To help adults be more physically activity, the public are being encouraged to download a new ‘Active 10’ app. This free app shows how much brisk walking you’re doing, when you can increase your pace and simple ways you can fit more brisk walking into your day.
DANCING ON ICE CHAMPION
DAN WHISTON GIVES HIS 3 TIPS FOR KEEPING FIT DURING THE WINTER
Winter is upon us which means the struggle to get out of bed on the cold dark mornings is real! Nobody knows better than me, how important it is to look and feel good in January as I pour myself into skin tight lycra ready for the return of ITV1’s Dancing On Ice. Keeping this in mind, I thought I would share with you my top 3 tips on keeping fit this winter. Tip 1: Don’t be afraid of the cold! If you’re struggling to find time to work out, wrap up warm and take a brisk walk to increase your heart rate and get a sweat on! Power walking at a fast pace can be just as good as any form of exercise and is kinder to your joints than running. Tip 2: Carbs can be your friend! During the cold winter months you need to make sure you’re eating properly before exercise to keep your body insulated. Registered Dietician; Nancy Clark recommends eating 60 minutes before exercising as this will kick start your metabolism and raise your body temperature by up to 10 per cent more than on an empty stomach. Carbs commonly receive bad write ups, but they are essential fuel especially in the winter time to help keep a balanced diet. Tip 3: Change it up!: I’ve often found while training for Dancing on Ice and Teaching Zumba regularly, my body becomes too conditioned to the routine of my weekly exercise, it almost knows whats coming! Change it up! Swap and change your workout routine as without knowing, your muscles can become immune to the exercise you’re doing. Simple rule of thumb, when you get bored with your workout, change it.
fit for life A Study of 6,600 people over 12 months found that sedentary people who increased activity levels to 150 minutes a week (21 minutes a day) - currently the government recommended level - saw a life expectancy increase of 3.1 years. Further research found the main barriers preventing people from taking part in sport or exercise include time constraints (31%), the expense (21%) and people not enjoying it (19%). www.vitality.co.uk
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Health Magazine January 2018
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