December 2007

Just like a car that needs petrol to run, our body requires energy to perform day to day activities. Energy means different things to different people. For example, a physicist might tell you, “It is the capacity for doing work” and start talking about mechanical, chemical and electrical energy.

My mother would say to me, “You have too much of it”, while my grandmother would say, “It is very expensive nowadays.”

For our body to function it needs energy, even while resting. When we begin to exercise, the muscles contract frequently so the heart beats faster, pumping blood around the body. All these processes require energy.

The energy comes from the food we eat. Once the food is digested, it is absorbed into blood cells and transported in active cells for either immediate usage or stored as required depending on the type of activity our body performs.

We require energy to maintain bodily functions, active movements and for growth and repair, etc. These nutrients can be extracted from two types of food known as Macro nutrients and Micro nutrients.

MACRO NUTRIENTS

• Protein
  This is used as a building material for growth and repair of tissues of the body. As such it is not stored in the body as fat and carbohydrates unless there is excess. When excess is left over, protein will be converted to fat and stored. Protein can be broken down into amino acids to provide energy. This occurs during prolonged endurance events such as marathon running, swimming, cycling, etc. Protein can be found in foods such as meat, chicken, nuts, seeds, eggs and soya etc.
  
  
• Carbohydrates
  This is stored in our muscles and liver cells in the form of glycogens. Glycogen is broken down into glucose that can be used by all tissues in our body. Carbohydrate type of food is one of our main energy suppliers for all bodily functions. These types of food are found in wheat, oats, rice, beans, lentils and fruits.
  
  
• Fat
  This is stored beneath the skin known as the adipose tissue. It serves not only as fuel store but also as insulation to prevent heat loss. Fat is composed of triglyceride molecules, which are broken down to fatty acids to release energy. These types of food are found in butter, lard, red meat, olive oil, nuts and cheese. 1 gram of carbohydrate and 1 gram of protein, equals 4kcal and 1g of fat equals 9kcal.

MICRO NUTRIENTS

• Vitamins and Minerals
  These are required in smaller amounts to perform specific functions.

Starchy carbohydrates such as wholegrain bread, potatoes, rice, pasta, sweet potatoes and cereals contain fibre, calcium and B vitamins supply tissues with glucose which is used as fuel by the body. Fruit and vegetables are rich in vitamin C, folic acid, fibre and compounds that protects our body from illnesses. In protein types of food you will find iron, B vitamins, zinc and magnesium.

Saturated fats in meat, butter and cheese and trans-fats in margarines and many processed foods raise cholesterols and increase your risk of heart disease. Unsaturated fats in nuts, oily fish and vegetable oils can lower the risk.

The recommended intake of carbohydrates is 55-60%. For protein it is 10-15% and for fats it is 30%, in my opinion with a good balanced diet plan and a regular training routine any food can be consumed in moderation. For example, a body builder will increase his/her intake of protein, while a long distance marathon runner will load with extra fats and carbohydrates, depending on your desired intentions.

The world is full different diet plans and idealism some are good, and some are bad, most are just money making schemes and takes people to the extreme, which could do more harm than good. However, it is you who chooses the food you eat and the training you do, so choose wisely and in moderation the intake of the food you eat.

It is true you are what you eat; hence your health is your Wealth.

December 2007

My name is Joyce Filby age 72, I have been a married for 53 years and I have 4 children, 3 girls and 1 boy. I also have 9 grandchildren, 6 girls and 3 boys. I have lived in Harlington for the last 21 years and I love it here.

I enjoy making cakes and decorating them for my family and going out with my friends and family.

I very much enjoy coming to Harlington Manor Health Club, I learnt to swim in this swimming pool about 12 years ago, one of the best things I have ever done.

I love joining in the water aerobics. We have lots of fun and good laughs and I have made some lovely friends in the club. T and all the staff are always very kind and helpful.

November 2007

Plyometrics is a type of exercise that uses explosive movements to develop muscular power, the ability to generate a large amount of force quickly. It may be used, for example, to improve the effectiveness of a boxer's punch, or to quicken the throwing ability of a baseball pitcher. Plyometric training acts as a way to increase an athlete's power output without necessarily increasing their maximum strength output.

The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realised that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased. If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realise that this energy boost is lost if the eccentric Contraction is not followed immediately by a concentric contraction. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.

Plyometric exercises carry increased risk of injury due to the powerful forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility and proprioception should be achieved before commencement of plyometric training.

The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed. Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core body (trunk) strength is also important.

Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.

Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.

Further safety considerations include:

• Age
  Low-intensity and low-volume only for athletes under the age of 13 or for athletes who squat less than 1.5 times their bodyweight.
  
  
• Surface
  Some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.
  
  
• Footwear
  Must have adequate cushioning and be well fitting.
  
  
• Bodyweight
  Athletes who are over 240 pounds (109 kg) should be very careful and low-intensity plyometric exercises should be selected.
  
  
• Technique
  Most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.

Plyometrics is not dangerous, but the potential for high intensity and stress on joints and musculo-tendonous units makes safety a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently performed in various stages of injury rehabilitation, indicating that correct performance is valuable and safe for increasing muscular power in all populations.

Plyometrics are a good way of improving speed and explosive power. These movements are best suited for improvements in specialised sports such as triple jump, long jump and elements of sprinting.

November 2007

My name is Pauline McFarlan and I am 56 years of age. I have lived in Harlington for the past 28 years. Having taken early retirement from a much pressured job I decided I now had time to make an appointment to a well woman’s clinic held in the local doctor’s surgery. After various tests over a period of 6 weeks I was told I had high blood pressure, this came as a shock as I did not realise I had to take tablets for the rest of my life. I told the doctor I was attending Weight Watchers to lose weight and I felt I needed to do more exercise; walking the dog daily in Ampthill Park did not seem enough. I asked if swimming would help and his reply was, “excellent”.

That day I decided that I enjoyed swimming and so walked into Harlington Manor Health Club to find out more details. Two days later I had joined. I now go swimming daily and try to do at least an hour a day. On Wednesday I enjoy the one hour aquarobics class and it has been known that I have cancelled lunches with friends so that I can attend. The class is very friendly and I have made new friends plus the trainer of the class is very encouraging and friendly and makes the hour session most enjoyable. I have now been attending the pool for 2 months and I am pleased to say that my blood pressure is now normal, I still have to take the tablets but I am hoping that in three months time I shall be taking one tablet for the rest of my life instead of two. On the plus side I am losing weight and another bonus I can walk to the club instead of driving. This now adds up to another half a mile of exercise daily.

I now spend more time with my one year old cocker spaniel, Lucy and pursue the interests I enjoy, reading, collecting teddy bears and antiques.

It now seems that my time is taken up and I feel far busier than I did working; the only difference is that I now really enjoy my interests. Even on a rainy day this does not denture me from my hourly swim.

October 2007

My wife and I joined Harlington Manor Health Club in October 2005. We come here at least twice a week. We do enjoy the workouts and the swimming pool. We have found the staff are always helpful and friendly.

Our other leisure activities include golf.

We both feel our health and quality of life have greatly improved trough keeping fit here and we will be continuing to enjoy the facilities at Harlington Manor Health Club.

We would thoroughly recommend anyone who wants to improve their fitness and health to join Harlington Manor.

September 2007

What Rowing Helps

• Core
• Back
• Posture
• Leg Strength
• Fat burn
• The heart
• Mobility and Flexibility
• Strengthening joints

The first thing in rowing is the right technique. The very first, and most important thing, is posture throughout all the stroke and recovery stages.

The back must be straight.

Why? It is a strong position and while taking the stroke, all the power will be coming from the legs and not the arms or back. This will prevent back injuries and will strengthen the muscles in the back.

The next most important thing is the participant’s knowledge. ALL THE POWER COMES FROM THE LEGS.

From the front end, the power comes from the legs straight away while they are straight, the body leans back slightly and only then do the arms bend. This position is called “the finish”.

From “the finish” you straighten the arms keeping them straight for the rest of the stroke and recovery, then the body leans forward with the legs still straight which will help with hamstring flexibility.

After the body lean, the legs can press as much as possible and start the whole process again.

All of the motion explained here will help with all of the above points.

As the ergometer (rower) has no impact, it is good for joint mobility. The “lean back” will help the abdominal and back muscles.

“The drive” will help leg strength, the “body rock” will help with flexibility, because it is such hard work and the whole thing will help to burn fat and strengthen the heart.

September 2007

On Sunday 24th June was Race for Life Day it was a miserable and wet morning.

We headed up to Stockwood Park in Luton where the race was being held where alongside the Chiltern Radio Team we did the warm up for the race and awaited eagerly for the race to start.

There were 10 ladies from Harlington Manor Health Club taking part in the race; 8 of us were in the running section and 2 in the walking section.

So it was 11 o’clock, the rain had stopped and the race was about to begin.

There were over 4,000 females taking part in Race for Life, the biggest race there has ever been. On the way round the track it was very wet and muddy, but within 25 minutes to an hour all the Harlington team were finished.

As you came through the finish line everyone cheered then we all collected our medals and goodie bags.

We all had a good day and between us raised £600 to £700.

From left to right: D Philips, J McFarland, J Cant, K Ratcliffe, S Deakin and E White

So a big Thank you and well done to all that took Part!!

September 2007

I was born in Canada and came to England in 1976. I am Married to Ginny who I met when I was six and have three daughters.

In the days of my youth I played rugby but as the teen years progressed the lure of the pubs, nightclubs and take away food overtook. I enjoy astronomy and at night you may see me stood in the fields hunting for planets in the sky. I also enjoy motor sport and recently been helping a friend racing an Aston Martin. I have most of Jamie Oliver’s cook books so food is still a big temptation.

In May 2007 my wife came home from work fed up with me moaning of not being unable to fit in my jeans and constant promises of dieting…tomorrow and told me to go and check out Harlington Manor Health Club. I returned from the club two and half hours later and so the conversation began. This time there were no excuses to give and with a beach holiday booked for August I had a goal set.

Over the weeks I have had lots of encouragement and advice. The friendly faces of Tammy, Josh, Dawn and Malin kept me going especially when there have been times when I could have given up. I find the classes and my PT training with Kathryn very good and enjoyable. Now with my holiday a few weeks away I can honestly say that I can see the weight coming off and the shape returning.

So you will no longer find me under a bonnet of a car on a Saturday or in a field at night but more likely at Harlington on a treadmill!

August 2007

There are two pathways which generate energy during exercise. These are known as the aerobic and anaerobic.

Aerobic Training is the most efficient method and provides man health benefits such as reduced risk of Coronary Heart Disease, help in weight control and can help slow down the process of osteoporosis.

What zone should I be working in?
When taking part within aerobic training the target heart rate zone is 55%- 90% of your maximum heart rate. When you train within this zone you are helping to promote your cardiovascular health.

Different Aerobic Training Zones
There are other examples of aerobic training zones which can help with other areas within your fitness.

• Moderate Aerobic Zone (M.A.Z)
  This represents health management and is when you work at a comfortable intensity. In this zone you are working at 50%- 60% of your maximum heart rate.
  
  
• Weight Management Zone
  This is a moderate intensity and allows you to work for longer therefore using fat as a main source of energy. Within this zone you are working at 60%- 70% of your maximum heart rate.
  
  
• Aerobic Fitness Zone
  Working at 70%- 80% of your maximum heart rate this zone works on improving your cardiovascular fitness. It can also help to provide a larger endurance base for when you are working at more intense activity.
  
  
• Peak Aerobic Performance Zone
  This zone works at 80%- 90% of your maximum heart rate and is suitable for people that are very well trained. It can help to increase speed and help to prepare you for working harder.

Please see a fitness instructor for how these can be incorporated into your fitness programme.

July 2007

Hi, I am Dave, I joined the club 3 to 4 years ago after putting on a lot of weight after giving up smoking, and I wanted to lose it and get fitter. I was doing well until the fishing season started and then I stopped going. Until 2 years ago I started sailing, and at the beginning of this year I decided that it was time to get going back up the gym and get fitter, so I can get more out of my sailing plus my step daughter is getting married this year and she wants me to give her away so losing a few pounds for this would not hurt (so I thought Emma, Malin and Leigh made sure it did)

So I started back this January with Marlin doing my induction and set up my program and helped me with it as did all the instructors.

Then I started doing the classes these are really good, pushing you to do that bit better each time, keeping the motivation going and a lot of fun. Then you have the other members pushing each other as well and egging each other on. The fishing season has started again but because of all of the classes and the motivation of the instructors I have made time to keep the gym up and enjoy the time up the club.


I would like to thank all the instructors for getting me this far. Keep pushing me and maybe one day I well get down to my right weight and be a lot fitter.

I am sorry to see some of the members of staff are leaving/left and would like to wish them all the best. I sure the new ones coming in will keep up the good work.

June 2007

Why do we need fats in the diet?
Contrary to popular belief, dietary fat is not necessary nasty and to be avoided at all costs. Apart from the specific and essential biological functions of the essential fats, some dietary fat in the diet is desirable for several reasons; they tend to make food more palatable in the mouth, which makes it more enjoyable to eat. Also fat has a satisfying effect, eating a completely fat free meal is more that likely to leave you hungry again shortly after the meal.


The problem with fat arises when we eat too much of the wrong kind of fats, especially saturated, processed and chemically altered fats.

What makes some fats healthy and others unhealthy?

Chain length: Most fatty acids in nature are between 4 and 20 carbon atoms long and have an even number of carbon atoms. Shorter chains are more easily digested and less sticky than longer chains.

Saturation:
Fatty acids in food can contain anything from no double bonds at all up to six. If there are no double bonds at all, the fatty acid is said to be saturated, fatty acids with just one carbon-carbon double bond are called monounsaturated and those with two or more are known as polyunsaturated. For any given chain length, the more double bonds in the fatty acid, the lower its melting point and the less sticky and potentially artery clogging it becomes. Foods from animals that have high amounts of long chain saturated fatty acids include beef, beef fat, veal, lamb, pork, poultry fats, butter and cream.

Essential (good fats):
These known as omega-3 and omega-6 oils. They cannot be synthesized in the body, yet they are essential for health.

Neutral fats: These have neither benefits nor a detrimental effect in the body, such as very short chain saturated fats or more usually, long chain monounsaturated fats such as oleic found in olive oil and canola oil.

Boost omega-3 and omega-6- Fats that heal.

• Use fresh seeds sprinkled on salads, especially hemp, pumpkin and sunflower.
• Switch to whole meal bread.
• Use brown rice and brown pasta instead of white varieties.
• Go for free-range chicken and wild meats.
• Eat fatty fish twice a week.

Reduce processed and chemically adulterated oils- Fats that harm

• Do not use sunflower, corn oil or any other vegetable oil-use pure olive oil instead.
• Use butter for spreading, not margarines-even low-fat, polyunsaturated or cholesterol lowering margarines.
• Avoid any products containing hydrogenated vegetable oil. Check labels!
• For baking or treats, use butter or cream.
  

May 2007

Re-hydration is the replenishment of water and electrolytes lost through dehydration.

It is a myth that you need eight glasses of water a day. According to a report from researchers at the Institute of Medicine and Canadian scientists we should be more concerned about our sodium and potassium intake. Their findings indicate that most people get adequate fluids by drinking when they’re thirsty. However, we consume too much sodium and too little potassium.

While drinking water is a frequent choice for hydration, people also get water from juice, milk, coffee, tea, soda, fruits, vegetables, and other foods and beverages as well. Moreover, we concluded that on a daily basis, people get adequate amounts of water from normal drinking behaviour.

Hydration is a very important area of the dietary needs of anyone partaking in any exercise activities. It is important to get enough fluids before competition and training, but also it is important to re-hydrate after exercise to aid recovery.
How do you know if you are drinking enough? You should know when you are dehydrated. Feeling thirsty is not a good indicator - monitoring your urine is.

While exercising, particularly in the heat, heavy sweating may occur, therefore resulting in the loss of both body fluids and electrolytes. The amount of fluid lost depends not only on the environmental temperature but on the humidity as well. Although there are some electrolytes lost in sweat, particularly sodium and chloride, there is a much greater proportion of water lost. Therefore replacing the water is far more important than the replacement of electrolytes.

The losses in body fluid potentially lead to health problems if they are not replaced. Some sports drinks come in powdered form, enabling you to make them up to any concentration as you wish. For these, if the recommended mixtures are followed these usually result in drinks too concentrated. The ideal replacement fluid consists mostly of water.

Reading the labels of many sports drinks you will come across the terms hypotonic, isotonic or hypertonic. Each of these have their benefits and you should understand the difference between these.

Hypotonic
Hypo means less. A hypotonic drink is more dilute than your body fluids (i.e. there are fewer particles such as sugars and electrolytes), which means that the drink can be absorbed faster than plain water itself.

Isotonic
Isotonic means that the fluid is at the same concentration (i.e. the same numberof particles per volume) as your body fluids - it is therefore absorbed as fast as or faster than water. Such fluids provide an ideal compromise between re-hydration and refuelling.

Hypertonic
Hyper means greater than. Hypertonic drinks (for example cola, lemonade or fruit juice) are more concentrated than body fluids, and will be absorbed more slowly than plain water. Hypertonic drinks slow down the rate at which the stomach empties and therefore reduce the speed of fluid replacement. These are better post-exercise drinks that offer a higher dose of energy with the fluid.

Drink plenty of water per day, but just keep in mind, there can be too much of a good thing. Being properly hydrated is necessary for optimum performance in the gym and for keeping your body performing well.

April 2007

Blood pressure consists of two values:

Systolic pressure
This is created by contractions of the heart which pump the blood through the arteries.

Diastolic
This is the measurement created for when the heart is relaxed before filling with blood again.

A normal reading is approximately 120 over 80. The blood pressure of a healthy person, especially those with high blood pressure fluctuates greatly. The best time to take blood pressure is early morning when you are relaxed and have an empty stomach. Normal blood pressure will go up when a person is working or exercising and will then drop to it’s lowest level when asleep. Causes of high blood pressure are obesity, high cholesterol level, smoking, alcohol, emotions, poor diet, lack of exercise and hereditary tendency amongst others. In the long term high blood pressure can lead to reduced elasticity of the walls of arteries which is a major cause of cardiac problems and kidney disorders.

Classification	Systolic	Diastolic
Above average	Greater than 160	Over 95
High normal	140 - 159	90 – 94
Normal	Less than 140	90
Low	Less than 90	60

Having regular checks is essential.  Speak to your doctor to make sure that you are monitored on a regular basis.

This reading is taken for all members on request and as part of their induction and review programmes.

The most effective way to reduce blood pressure or maintain a healthy reading is through a regular exercise programme.

March 2007

Cycling is an extremely effective cardiovascular exercise.  It provides an entire body workout with great emphasis on the toning and conditioning of the leg muscles. Ensure that your bicycle is the correct size for your height and limb length.  A recommended bicycle shop can advise you on the right choice.

Cycling Technique
Good posture is very important when cycling.  Check your body position regularly and make the necessary adjustments to your bicycle to help keep your posture correct.  The following points apply whether cycling outdoors or indoors on a cycling machine.

• Adjust the saddle height:  At the lowest part of the cyclic action your leg should still be slightly bent.  If you have to straighten your leg completely, the saddle is too high and you will put unecessary strain on the knee joint.
  
  
• Posture: Keep your back flat to prevent straining the muscles in the middle and lower back.
  
  
• Muscle usage: Keep the ball and front of your foot placed firmly on the pedals.  As you cycle, the force of the movement is generated by the quads, then transferred through the ball of the foot.

Using the Cycling Machine
Cycling on a stationary bicycle may seem straightforward, but great technique is just as important.  The better it is, the more effective your work-out will be.

• Speed: Choose an appropriate speed in relation to the resistance – 85-90 revolutions per minute (rpm) is the optimum level for fat burning.  Work hard enough to test your legs, heart and lungs. Freewheeling will not provide an effective work-out, nor will a high resistance level that means you can hardly pedal at all.
  
  
• Work each leg in turn: Put more pressure on one leg, then alternate and cycle harder with the other leg.

Training Tips
The following tips will help you to get the most benefit from your cycling sessions:

• Interval train:  Choose a moderate resistance that allows you to work in your optimum training zone then raise the intensity by increasing the resistance, rising out of the saddle and sprinting for short periods.
  
  
• Vary workout intensity: When cycling outdoors, plan routes that will involve cycling over hills as this will vary the intensity of your work-out.
  
  
• Good Posture: Maintain good posture at all times, especially when fatigued – there may be a tendency to hunch over the handle bars when tired.
  
  
• Clothing: If you cycle for long periods, wear padded cycling shorts that help to cushion your groin against the saddle.

February 2007

Strength Training is a vital part of a balanced exercise routine that includes Aerobic exercise and flexibility exercises. Regular aerobic exercise, such as running or using a stationary bike, forces the muscles to use oxygen more efficiently, thus strengthening your heart and lungs.

Strength training involves using resistance e.g. weights to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. “Strength training” is used as a general term synonymous with other common terms; weightlifting and resistance training. Strength training benefits include an increased muscle tone, increased strength, increased in tendon, bone and ligament strength. Strength training has also been shown to improve psychological health by increasing self esteem, confidence and self worth.

These improvements have a great influence on our physical performance, metabolic efficiency, physical appearance and the risk of injury.

Improved Physical performance and Appearance
One important result of strength training is increased physical performance. Muscle, quite literally utilizes energy to produce movement, functioning as the engine or powerhouse of the body. This type of training contributes to improvements in our work, our favourite sports, hobbies and our general day to day activities.

Another benefit of a good strength training program is its effect on our appearance and the body composition, which can directly influence our confidence. For example a man that weighs 170 pounds, 20 percent body fat and 34 pounds of fat weight and 136 pound of lean body weight. Starting a strength exercise programme he replaces five pounds of fat with five pound of muscle, he still weighs the same but now is 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight. Although his weight stay the same his strength, muscle tone and metabolism have improved giving him a firmer, fitter appearance.

Metabolic Efficiency
One and a half pound of muscle is lost every year after the age of 25 produces a one and a half percent reduction in basal metabolic rate (BMR) every year.  A reduction in BMR means that our bodies are less able to use the food we consume as energy thus get more stored as body fat. Every one has a BMR this refers to the energy used by our body at rest to maintain normal body functions. Our muscles have high energy requirements. Even when we are sleeping - our muscles use more than 25 percent of our energy (calories). When you implement the principles of effective strength training and if you are consistent in your programme you will achieve an increase in lean muscle mass throughout your body and increase your BMR.

Adults who are not on an effective strength training programme will experience an annual half a pound loss of muscle and half percent reduction in metabolic rate unless they begin some form of strength training. A gradual decrease in muscle and BMR is related to the increase of body fat that most people gain as they get older if they do not strength train. A decrease in muscle means less energy is used for daily metabolic function so calories that were previously necessary to perform the daily activities will now turn into stored fat.

Decreased Risk Of Injury
Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well conditioned muscles help to lessen the repetitive landing forces in weight bearing exercises such as jogging or basketball. Well balanced muscle help to reduce the risk of injuries that results when the muscle is weaker than the opposite muscle group. For example, jogging creates more stress on the hamstring and calves than it does on the quadriceps, creating a muscle imbalance that often leads to knee injuries,  so its important for runners to be on a good strength training programme that includes the quadriceps as well as the hamstrings and calves.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, that the opposite muscle groups are trained as well, though not necessarily on the same day.

When you achieve great results, the excitement and fun you experience will make the change well worth the effort. Good luck, we hope you enjoy the benefits of an effective strength training programme.

January 2007

Why is it important ?
Walking is not just about getting from A to B.  It is a major part of healthy living. More and more of us are walking less and this is why health problems and obesity are higher than ever.

Doing the little trips like going to the shop for some milk may not seem to make much difference if you were to take the car but it can if it  was a regular trip. 

Taking the car will cut down your activity levels and if you were to take that trip twice a week and it took 5 minutes to walk, in a month you would miss out on 40 minutes of healthy activity your body needs. That amounts to 480 minutes a year.

Walking more will also help you to loose weight as you will be more active therefore your metabolism will rise burning more calories.  It is also great for the bones and joints making them stronger and easier to take them to a full range of movement.

How to use walking to reach your goals
Using the bus instead of the car when it is not needed will help you as you would have to walk to the bus stop and to your final destination.  Weather you are going into town or to the next village to see a friend try getting off a couple of stops before your destination is a great way to boost your metabolism and lose weight.

Walking Techniques for fitness
Walking can be used to gain fitness as well as health reasons.  The three techniques below are great for burning calories and is a nice change.  Whatever your level of fitness walking will be great for you!

• Level 1: Using a Heal toe action, bending your arms at the elbow to help with the technique. Take a comfortable stride length and keep you head up.
  
  
• Level 2: Using the heal toe action; take a longer stride length and a faster pace.  Swinging the arms from the shoulders and lean forward slightly to help keep a speed up.
  
  
• Level 3: Using the heal toe action take short fast strides, keeping the pace narrow as if walking along a line marked out on the floor.  Lean forward slightly and swing the hips, again use the arms to help with the technique and pace.

Have a try for something different to your normal C.V session. If you would like a demonstration then speak to one of the fitness staff.