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Complementary Fitness Newsletter 3 October

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Welcome to this week’s newsletter & updates:

All classes are back to normal and on this week and I look forward to seeing you and working out with you this week.

 

According to a new whitepaper on Physical Activity and the Immune System, by expert Dr P Batman, more and more, people are choosing to exercise, not only to get fitter, but to boost their immune system.  The doc explores the relationship between physical activity and a stronger immune system.  Some of the latest research explains that since the Covid pandemic (when we were all aware of how vulnerable we became to infectious diseases), there’s been a shift in people’s expectations about exercise and fitness.  While body image and weight loss may have been the main reasons for starting an exercise programme and moving more, there’s now a move to improving mental health as well as developing a strong immune system, people are getting more educated thanks to websites like lizzardco.com every day.

 

We know that inactivity and a sedentary lifestyle can decrease immune resistance against both infectious and chronic disease as well as contributing to mental health issues.

Daily intermittent muscle contractions are key to immune protection although while physical activity can prevent infection or disease, once a virus has been contracted, it is important to rest for a full recovery.

 

One of the conclusions in the whitepaper says:

“While exercise is widely reported to improve immunity in the adaptive immune system, there has been little information presented on the type of exercise required.  Moderate-intensity continuous training (MICT) rather than HIIT (high intensity interval training) could be more effective in creating positive changes to T (immune) cell functioning and improving immunity. Apparently, HIIT can decrease helper T cell concentration and reduce total T cell counts.  HIIT reduced T cell numbers and helper T cells by 38%, while MICT increased total T cell numbers and helper T cells by 20%”.

Good to know about moderate-intensity continuous training benefits.

Keep up your training, keep moving, stay fit, active and healthy.

 

A new study published in Neurology suggests that physical and mental activities ie doing chores around the home, exercising, and visiting family and friends, may help reduce the risk of dementia.  The study also found that frequent physical exercise was linked to a 35% lower risk of dementia.

As they say on Strictly “keep exercising” or was that “keep dancing”?  Ha, might be (in any case, dancing is exercise and I love dancing and the Saturday night show – as you may know!).

 

I’m sure that by now, you all know what a Plank is and the benefits but just in case you don’t:

The Plank is a bodyweight exercise (ie needing no equipment) that can be done with extended arms, as in a high plank, or on forearms and/or knees.  It’s designed to target the core abs and back but also engages our glutes, shoulders and muscles in the arms ie biceps and triceps.

And here are some of the benefits of plank:

  • It uses multiple muscle groups
  • Planks can be a static or dynamic moves eg moving feet or hands out to sides and back in again)
  • as I mentioned, they don’t require any equipment
  • and don’t require much space
  • who knew? ….. they can be made harder or easier
  • it’s easy to track progress with duration ie start off holding for a few seconds and build up the holding time
  • they put less pressure on your neck than sit-ups or crunches
  • Planks can improve posture

 

On Friday afternoon, I listened to an interview with Udo Erasmus (he’s a pioneer of the healthy fats movement and author of ‘Fats that Heal, Fats that Kill’) about the importance of including healthy fats in our diet.  He talked about the necessity of including omega-3s and 6s, the healthy fats that we should be eating as well as the fats that we should be avoiding.  He also talked about incorporating health fats in the diet to receive maximum benefits ie to reduce inflammation and pain and preventing chronic disease.

Fats under our skin keep us warm and are a great source of stable energy.

Omega-3 and omega-6 are essential oils derived from liquid fat ie from oil and he says that, according to research, 99% of the population doesn’t get enough omega-3 for optimum health and that the omega-6s are damaged by processing which is a problem.  Damage to these sensitive essential fatty acids come from light, oxygen and heat and we should treat these oils with care.

We’re encouraged to eat more wholefoods, nuts and seeds and rather than shallow or deep frying, to steam or boil veg and when cooked, to add a good quality oil or oil blend on top for flavour and nutrient value rather than frying with an oil because of the damage to health.

 

Well, as if you didn’t know, we’re into October and the last quarter of the year.

October is also Go Sober for October month where we’re encouraged to go without alcohol for the month (and maybe beyond?).  You might want to say no to booze and raise money for charity maybe with the money you’ve saved not buying and consuming it.  The benefits of going sober are: a clearer head, more energy, better sleep, a sense of achievement and possibly weight loss.

October is also Breast Cancer Awareness month and National Cholesterol month

 

Reminder that you can pay for classes:

With cash ie £6 per class

Directly into my bank account

Using my SumUp card machine.

Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.

I look forward to seeing you and working out with you this week.

Connecting with Susan:

www.youtube.com/communityfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk