Complementary Fitness 14 Oct news + updates

FITNESS & LIFESTYLE info, news & updates…

Hi and welcome to another great week of Complementary Fitness classes.
Reminding you that Bridge Road, Colinton is closed for 3 weeks for gas repairs.  For me, I’ll come up Craiglockhart to Colinton Road for Dreghorn Loan classes instead.

Diana (Wed class) gave me a newspaper fitness article where questions were asked on various fitness topics and answers given. 

So in answer to ‘what’s enough exercise a week’? the answer was that new activity guidelines were issued by the UKs chief medical officers last month and considered to be the minimum needed to ensure that we stay healthy and ward off obesity, heart disease and other conditions.  They stated that adults aged 19-64 should get at least 150 minutes of moderate-intense activity (ie brisk walking or cycling) OR 75 mins of vigorous-intensity activity (ie running) each week.  An alternative is HIIT (high intensity interval training) where you work out at an intense level for few seconds, rest and repeat.  They say that the best approach is a combination of all of these as well as the twice-weekly muscle-strengthening activities (which can include gardening and carrying heavy shopping)!

Please let me know if you have any interesting info, articles etc to share, thanks.

Walking is a good way to improve health and cardiovascular fitness but most experts say that it’s important to do some form of resistance training (eg press-ups, squats or weight training – good to know!!).  Walking 10,000 steps a day is a guideline to maintaining health but the article says that if you want to walk for weight loss, you’d need to clock up 24,000 daily steps (which is around 10 miles).  However, if you walk faster, at a pace where you’d be out of breath, you can get away with less steps.

Oh and I like this question which was asking why don’t I have a 6-pack as I’m doing a serious amount of abdominal crunches/sit-ups?  The answer is that we need to shed a lot of belly fat so that the abs can be revealed (if that’s your goal to have and show a 6-pack, say on the beach or if you want to wear a short or crop top!  Hmm).  Anyway if someone does want a 6-pack, they’d need to shed fat and combine this with cardio activity and some resistance training.  When doing traditional ab crunches, this works the front of your abdominal muscles (rectus abdominus) and not the side muscles.  For that, we need a variety of ab exercises ie side planks, ‘superman/superwoman’ moves (eg when we’re on all 4s and extending one leg behind and the opposite arm forward) or leg raises.  As the article says, these are all crucial for a super-toned core and to help you towards everyday fitness and strength, you can do these exercises in our classes.

As I’m always warning people new to our classes or those returning after an absence, that after your first workout, you may – aka will probably! – suffer delayed onset muscle soreness (DOMS) between 24-48 hours after.  DOMS is caused by microdamage and inflammation of muscle fibres and tissue then your muscles will be stronger and you probably won’t feel it the next time you exercise in the same way. 

Discomfort is temporary and any muscle ache will usually ease off after 2 or 3 days.  To help speed up recovery, stretching is important as it helps to reduce inflammation and boost blood flow which helps healing.  I always suggest having a warm bath after your workouts, and especially after the first few classes and I suggest adding a handful of Epsom salts/magnesium flakes which help to ease muscle soreness.

I hope that you’ve found the info above to be helpful.

Did you know that:

World Osteoporosis Day (WOD) is on 20 October every year, launching a year-long campaign dedicated to raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.  

In a recent newsletter (30 Sept), we discussed why we perform lots of lunges and squats in our classes in our classes using our own body weight in order to load the muscles, bones and joints in order to try to prevent osteopenia and osteoporosis. 

I’ve heard that at the first signs of a cold, cough or flu virus, that’s when we should eliminate sugar because it will severely affect your body in trying to fight the infection and too much sugar can wreak havoc on an already stressed immune system.  Our immune system will also suffer if we don’t get enough sleep too so try and get good quality sleep for maybe 8 hours.

A good probiotic is also great at helping boost our immune and digestive systems.

Locally grown, organic, minimally processed foods and a great balanced diet also help.

As you may know, I buy a lot of ingredients (nuts, seeds, nut butters etc) from Real Food Source who’re a family-run company based in Musselburgh.  On their website, they also have recipes using their ingredients too that you might be interested in.

realfoodsource.com/

Science confirms that dancing makes us happy.  It certainly makes me happy, yah!

When we dance our brain releases endorphins, hormones which can trigger neurotransmitters that create a feeling of comfort, relaxation, fun and power.  Music and dance don’t only activate the sensory and motor circuits of our brain, but also the pleasure centres helping us to feel good.  Nothing better than hearing a great song and dancing to it.  Go on – doesn’t matter what anyone else thinks of our dancing (sorry those who see me dancing about before a class or when I hear a great song on Wednesday mornings, oops!).  I’m sure that even watching that fabulous dance show that’s on again on a Saturday evening with the results show on a Sunday also (definitely) helps release endorphins to make us feel great.

I hope that you’ll continue to work out with me/us and continue to maintain your strength, flexibility, fitness levels and generally, feel great and enjoy all of the exercise benefits that we discuss.  I love getting all the positive comments from you so keep them coming.  Well done and keep up the great work and commitment and let me know how you’re getting on generally and with your fitness, diet and lifestyle (incl mind, body, meditation, sleep, rest). 

Take care, see you soon.

SUSAN x

Contact me by email: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk

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