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FREESTYLE 360

HEART RATE

– Average resting heart rate sits around 72 beats per minute. As you get fitter, this will generally get lower, with very fit individuals running around the low 40s.

TRAINER TIP: Try wearing a heart rate monitor during workouts and optimise your training. Work out your maximum HR (Approximately 220 minus your age) then work within zones. 75% will improve fitness, 85% will optimise fat burning and over 90% used within intervals will raise metabolism and see very effective results.

BLOOD PRESSURE – Between 90/40 and 140/90 is the range of healthy BP. The top figure relates to activity and the lower figure relates to the resting pressure.

TRAINER TIP: Regular exercise can see effects on raised blood pressure (but always get it checked by your doctor). As you get fitter and maintain exercise your BP can lower, so it is often a good idea to monitor at home, first thing in the morning and before stimulants such as tea or coffee!

“ALTHOUGH DIET AND GENETICS CAN PLAY A ROLE ON AN INDIVIDUAL’S L EVELS, EXERCISE CAN ALSO HAVE MANY BENEFITS FOR IMPROVEMENT.” BIO-IMPEDANCE ANALYSIS

– This is measured by a set of scales taking into account your age, gender, height and weight. Although often not wholly accurate, the system is good to use as a marker for general health and fitness. An electrical current applied (painlessly) measures opposition to its flow within the tissue.

TRAINER TIP: This is great to see longer term progression and you can use the following guideline measurements to see quite significant health improvements. It shows the following:

BODYWEIGHT – your weight in kgs or lbs BMI – Your body mass index should sit between 18.5 – 24.9

BODY FAT % - Total body fat ranges between 21 – 36% depending on age

BODY WATER % - Shows your hydration level MUSCLE MASS – Shows amount of lean muscle mass you carry

BONE MASS – Shows amount of bone mass BMR – Basal Metabolic Rate – The rate your body uses energy when you are resting for vital organs to function which can assist working out your calorific requirements.

METABOLIC AGE

– Comparing your BMR against what it should be of the same age

VISCERAL FAT – Shows the amount of fat stored in the abdominal cavity

CHL/HDL & GLUCOSE TESTS:

Good and bad cholesterol measurements and glucose (sugars in the blood) are indicators of increased risk of cardiac disease and diabetes.

TRAINER TIP: Although diet and genetics can play a role on an individual’s levels, exercise can also have many benefits for improvement. We recommend you should be screened regularly by your doctor or a certified health screening service. There are many more measurements such as waist-to-hip ratios, skinfolds or skin thickness, postural assessments and tests that can determine one’s state of health, not forgetting strength and flexibility. Perhaps some of the above are a better determination as to whether or not you are really fit this summer? So, in conclusion, yes, do take up the challenges that test us beyond the norm. Get ready for summer, build a solid core for skiing, elevate your cardio-vascular ability for a 10K run or half marathon…but at the same time, focus on maintaining a sensible level of wellbeing that can fit around your unique lifestyle and, in return, minimising your risks and exposure to a host of dreadful conditions such as CHD, diabetes, cancer, postural abnormalities and obesity.

FOR MORE INFORMATION ABOUT HOW YOU CAN CHANGE YOUR LIFESTYLE AND BETTER EQUIP YOURSELF AGAINST MANY HEALTH-RELATED ISSUES CONTACT TIM@FREESTYLE360.CO.UK OR CALL 01386 700039. www.cotswold-homes.com

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