Want to Improve Your Fitness Levels in 2012?

How does the body respond to training?

Peripheral: Increased capillary density for greater oxygen delivery to the working muscles
Structural: Stronger bones and ligaments, increased muscle size
Central: Strengthening of the heart muscle and its ability to pump blood around the body, improved lung ventilation and function
Functional:Improved coordination of movement patterns

In general, the body becomes more efficient at doing the same amount of work.

Why should you continue to improve your fitness?

By further increasing your exercise capacity, you continue to increase your survivability across all forms of mortality. In fact, by every 1 MET increase (a measure of exercise intensity) in your peak exercise capacity, you could increase your chance of survival by 12%.

Elements of a well rounded fitness program

• Cardiovascular or Aerobic Training
• Resistance Training
• Stretching / Flexibility

Are you including each of these components in your current regiment?

The FITT Principle
1. Frequency— Number of sessions per week
2. Intensity—A measure of how much work is done during exercise (% of maximum heart rate)
3. Time—Duration of session
4. Type—Type of activity

Tips for Maintaining Motivation

• Set Goals—Choose a sporting event to work towards (For example, run the Bridge to Brisbane or cycle the Wilson HTM Brisbane to the Gold Coast Challenge). Write down your goal and share it with others
• Choose an activity that you enjoy and build in variety—one repetitive activity can become boring or increase your risk of injury
• Involve the people around you—family, partner, friends or join in a team sport or running/ cycling club
• Reward yourself with a massage or something you enjoy when you achieve your goals

Improving your Training

• Incorporate the principle of “Overload”

A greater than normal load or stress needs to be placed on the body in order for adaptations to take place. If you are finding that your progress has begun to plateau, you may need to look at manipulating some of the variables in the FITT principle to create overload and therefore continue to increase your fitness.

This could mean– exercising for longer, increasing the intensity or changing the type of activity.

• Include Interval Training to improve your fitness
• Get technological and use a Heart Rate Monitor to train in the right heart rate zone to get the results you want (for example at 65-75 % of Max Heart Rate—the ideal intensity for fat burning as it utilises your aerobic metabolism)
• Incorporate rest into each week. It is important to avoid overtraining as it can limit your performance and increase your risk of injury

What is interval training?

Interval training is a form of exercise which involves bursts of high intensity work (intervals) followed by low intensity periods. By training in this way, you are using both of the body’s energy production systems:
 - aerobic (low intensity phase)
 - anaerobic (the high intensity phase)

The aerobic system is the one that allows you to exercise comfortably for long periods without feeling short of breath, and uses oxygen to convert fat stores into energy.

The anaerobic system, on the other hand, uses energy stored in the muscles (glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen and the byproduct, lactic acid, is responsible for that burning sensation in your muscles after a high intensity effort. During the recovery period of interval training (following the high intensity bout) the body tries to ‘repay’ the oxygen debt.

Benefits of interval training?

This type of training promotes the body’s adaptation response leading to improved performance and fitness.

Physiological adaptations include:

• Building new capillaries and an increased ability to use and deliver oxygen to the working muscles
• Strengthening of the heart muscle
• Muscles develop improved tolerance to lactate
• This means you can work harder or perform better without fatiguing as quickly

Types of interval training

Interval training can address different components of fitness. You may focus on improving cardiovascular fitness (running, cycling, swimming, rowing etc), or consider incorporating interval training into your resistance training regime to enhance your muscular endurance.

Practical Aspects

Interval training can be quite stressful on the body, so it is recommended that sessions be followed by a day of rest or recovery. As interval training primarily focuses on improving fitness, it would be of most benefit to individuals wanting to maintain their weight, hence during the maintenance phase of your program. This is because your exercising heart rate exceeds the ’fat burning zone’ during interval training - the focus is on improving fitness rather than burning fat. Because your heart rate does peak in this type of training, your body needs carbohydrate as a fuel source, hence it is recommended to have a small carbohydrate snack (i.e. banana, honey on toast) before this type of exercise).

Resources

http://www.acefitness.org/default.aspx
http://www.sparkpeople.com/
http://www.mayoclinic.com/

Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) is a chronic hormonal disorder that affects fertility, physical health and emotional wellbeing. It is thought to affect 12-18 % of reproductive aged women across Australia.

Symptoms of PCOS may vary between individuals and in severity.  Not everyone with PCOS will have all the symptoms and very few women will have the same set of symptoms.

The principal signs and symptoms of PCOS are related to menstrual disturbances and elevated levels of male hormones (androgens). Menstrual disturbances can include delay of normal menstruation, the presence of fewer than normal menstrual periods, or the absence of menstruation for more than three months. Menstrual cycles may not be associated with ovulation and therefore may be quite heavy.

Symptoms related to elevated androgen levels include acne, excess hair growth on the face and body (hirsutism) and male-pattern hair loss.

Other signs and symptoms of PCOS include:

• obesity
• elevated insulin levels and insulin resistance
• sub fertility or infertility
• elevated cholesterol
• hypertension
• multiple, small cysts in the ovaries

PCOS increases the risk of poor pregnancy outcomes and recent research in Sweden found increased rates of gestational diabetes, pre-term birth, stillbirth and pre-eclampsia due to PCOS. The exact cause of PCOS is not known; however there appears to be a connection with genetics, insulin resistance and lifestyle factors.

Being overweight worsens insulin resistance and the existing symptoms of PCOS. Some women with PCOS will only show symptoms once they gain weight. The symptoms of PCOS can therefore be reduced if a healthy weight and lifestyle is achieved.

12 to 18 percent of women of reproductive age have PCOS. This increases to up to 30 per cent in overweight women. With the obesity epidemic in Australia, the prevalence of PCOS and the severity of the symptoms of PCOS are both likely to increase. This means a healthy lifestyle and weight management is important not only in treating PCOS, but also in preventing it.

References

• www.managingpcos.org.au
• www.MedicineNet.com
  

Obesity and Infertility

Obesity is correlated with decreased fertility and suboptimal pregnancy outcomes.

In women, early onset of obesity favours the development of irregular periods, absence of ovulation and infertility during the reproductive years. Obesity in women can also increase the risk of miscarriage and impair the outcomes of fertility treatments and pregnancy, when the body mass index exceeds 30 kg/m2. Insulin excess and insulin resistance are thought to be the main factors at play here. These adverse effects of obesity are specifically evident in polycystic ovary syndrome. PCOS is associated with a 5-10 fold greater risk of type 2 diabetes, with the age of onset being 30 years younger than the general population. In pregnancy there is an increased risk of PCOS patients developing gestational diabetes (type 2 diabetes).

In men, obesity is associated with low testosterone levels. In massively obese individuals, reduced spermatogenesis may favour infertility. Moreover, the frequency of erectile dysfunction increases with increasing weight.

On the positive side, considerable evidence shows that weight loss in PCOS can lead to the return of ovulatory cycles, decreased acne and hairiness and improved fertility. The weight loss has to be at least 5% of body weight, but surprisingly, does not require a return to the normal range.

See Wesley Weight Management Success Story, Helena Schulke’s Channel 10 News Story on ‘Fertility Fears.’

References

1. Queensland fertility Group
2. Current Opinion in Endocrinology, Diabetes and Obesity: December 2007,volume 14- issue 6

Formal vs Incidental Exercise

When most people hear the word exercise they think of gym programs, organised sport and brisk morning walks. Whilst this is exercise, it is more accurately defined as ‘formal exercise’.
In addition to this however, the exercise you obtain from going about your daily activities is known as ‘incidental exercise’. Everyday tasks such as shopping, gardening and hanging out the washing can also offer health benefits similar to the benefits of a structured exercise program.
Regular exercise can:

• Help prevent heart disease, stroke and hypertension or high blood pressure
• Reduce the risk of developing Type II Diabetes and some cancers
• Help build and maintain healthy bones, muscles and joints therefore reducing the risk of injury
• Promote psychological well-being

Although formal and incidental exercise are different, they are both important.  It is therefore recommended that you should partake in a combination of both types of exercise according to the Australian recommendations, which are outlined below:

Formal Exercise

The Australian Guidelines for Exercise recommend that you partake in 150 minutes of planned formal exercise per week.  Ideally, you should aim to build up to five sessions per week for 30+ minutes each session. Exercise should be performed at a moderate-intensity; this should cause a slight but noticeable increase in your breathing and heart rate.  If you’re exercising to lose weight as well as keeping healthy, it is recommended that you exceed these recommendations. 

A general guideline for weight loss is:
Energy expenditure > Energy intake

This means that you should burn more energy than you consume through eating. Aim to accumulate 300 minutes per week, such as five one hour sessions. Formal exercise should consist mostly of aerobic activities such as running, brisk walking, cycling, and swimming as they are best for cardiovascular health.

Resistance exercise should also be included in your program to build and maintain muscle strength and to keep bones and joints strong.  The recommendation for resistance exercise is to complete 10 strength exercises, with 8 to 12 repetitions at least twice a week.

Remember: If you haven’t been involved in formal exercise recently or you have a problem with your health, you should always see your doctor before starting an exercise program.

Incidental Exercise

It can be hard to find time to exercise in today’s world with busy work schedules, family obligations, and hectic weekends.  But maintaining good health is vital and should not be overlooked.  Reaching the recommended amount of physical activity may not be as difficult as you think!  The key is to increasing incidental exercise, and therefore change some of your daily lifestyle habits to promote more movement. 

The following are some ideas to assist you in reaching your exercise goals:

• Take the stairs – instead of taking the lift or escalator, use the stairs and give your glutes and thighs an extra workout!
• Shop till you drop – whilst shopping use a basket when possible and carry your shopping bags to the car instead of using a trolley
• Extra walking – when driving to work or shopping, park your car further away than normal and walk the extra distance. If you take public transport, hop off one stop early and walk the extra distance
• Whilst at work - walk and talk if you are on a cordless or mobile phone; go for a short brisk walk during lunch; speak to someone in person instead of sending an email or calling them on the phone
• Around the home – ditch the remote control and stand up to change the channel, or exercise during the ad breaks.  Do the gardening, hang the washing out instead of using the dryer, or take the dog for a walk
• Involve the whole family – organise weekend activities which encourage the whole family to be active and spend quality time together. Some suggestions include bush walking, cycling, learning to surf, indoor rock climbing, and backyard cricket

Stay Motivated

Sticking with your fitness program can be a hard task! Many start their exercise regime and then stop because they are bored or the results come too slowly. People begin exercise for different reasons. You need to decide why starting exercise is important to YOU!

Here are some tips to keep you from throwing in the towel:

• Set goals - be SMART therefore set specific, measurable, attainable, realistic and time focused goals.   Challenge yourself through your exercise program whilst still being SMART. Consider both the short and the long term to give yourself something to strive for.
• Start slowly - you’ve heard the saying “too hard, too fast”, you don’t want to burn out and be forced to abandon your program due to injury or pain. Begin your exercise at a comfortable level and slowly progress as you feel you start to improve.
• Think variety - consider various types of exercise to keep boredom at bay. Alternate walking or running with swimming, or move your indoors routine outside - weather permitting!
• Track your progress - an exercise diary may be useful to keep a record of each session; track what you did, how long you exercised for and how you felt afterwards. Documenting your efforts can help you work towards your goals and serve to remind  you that you’re making progress.
• Have fun - what makes you tick? You’re more likely to stick with an exercise program if you’re doing something you enjoy. There is a wide array of choices out there if you think outside the square. If you’re not sure, have a go and you might just discover a new love!

References
www.health.gov.au 
www.mayoclinic.com/health/fitness/sm99999
www.haddinsfitness.com.au/

Don't Be a Mug with Your Caffeine Consumption!

What happens to caffeine in the body?

• Caffeine is absorbed very quickly into the bloodstream
• Peak blood levels occur between 30 and 60 minutes after consuming any products containing caffeine
• It passes into all body fluids, including breast milk and all body tissues, including the foetus in pregnant women
• Nearly all (99%) of caffeine is broken down by the liver. The breakdown products are excreted in the urine
• How long the effect of caffeine lasts in the body depends on age, weight, sex, hormonal state and health. The half - life of caffeine in adults is usually 2.5 to 7.5 hours. It is longest in women taking oral contraceptives, pregnant women and in some diseases, particularly liver cirrhosis and pulmonary oedema
• Infants and children do not eliminate caffeine as efficiently as adults and the effects may last for 3 - 4 days.

What are the effects?

• Caffeine has many stimulating effects in the body.  It stimulates the central nervous system and also increases:

         - Adrenalin release
         - Heart rate and blood pressure
         - Depth and rate of breathing
         - Blood sugar levels
         - Blood cholesterol levels
         - Stomach acid secretion
         - Urination
         - Appetite suppression

• The extent and effects of caffeine on the central nervous system depend on the amount and frequency of caffeine consumption and an individual’s sensitivity or tolerance.
• A rough guide to the central nervous system effects of caffeine is given in the following table, but some people, including children, are adversely affected by caffeine at a level of less than 100 mg, whereas others may need considerably more than 300 mg before adverse effects are noted.
• It is also worth noting that caffeine (consumed as tea or coffee) is associated with premenstrual tension, particularly anxiety symptoms.  The greater sensitivity to caffeine pre - menstrual may be partly due to a slower clearance rate.

The effects of caffeine on the Central Nervous System (CNS)

The following table gives a guide of what can happen to your body when you consume low levels of caffeine, and when you consume a level more than your body can tolerate:

To be safe, limit caffeine intake to less than 200mg per day.  A good rule of thumb is to not exceed 4 caffeine drinks / serves per day. For example: 2 cups of instant coffee, 1 cup of tea and a can of diet cola. The caffeine in these 4 drinks is about 210mg.  Try having a glass of water for each caffeine drink throughout the day.

Because caffeine can suppress the appetite, it is vital that you do not replace morning tea or afternoon tea with a caffeine drink. Skipping these mid-meals promotes slowing of your metabolism and overeating at the next meal.

How much caffeine do you consume each day?

The caffeine content of drinks varies considerably with the strength of the drink and the type of brewing process.  There is also variation with the plant  variety, conditions of growth and harvesting, roasting and drying procedures. 

The information below enables you to estimate your daily total caffeine intake.

Break the habit in 3 easy steps

1. Decrease caffeine intake to below the recommended dosage by keeping track of what you drink
2. Use tea not coffee, or decaf coffee
3. Increase water intake