Hello Monday!

Thanks Jojo, this master piece made my Monday a lot sweeter.

Too much of a good thing?

Exercise is good for you, yes we are always ranting and raving about it.  A little exercise a day keeps the doctor more than an arm-length away, too much exercise however may force you into moving in with the doctor permanently, because sometimes more.....is just that - more.

There comes a point of diminishing returns or a point where your body yells at the top of it's lungs. enough! 

Exersice should rejuvinate you, not give you constant pains and aches, exhaustion and fatigue in higher doses than energy benefits.

Are you overtraining? it is important to recognize the signs of over training 

1. decreased performance

2. loss of coordination

3. prolonged recovery

4. elevated morning heart rate

5. headaches

6. loss of appetite

7. muscle soreness/ tenderness

8. decreased ability to ward off infection

9. irratability/moodswings/depression

10. eemoional sensitivity/ low self esteem

There, you have it, too much of a good thing can turn into sour bile.

Keep in mind, the body is constantly talking to you, approach exersice safely, keep moderation in mind, you want to get there, slow but sure take time to recover, adjust and adapt. overtraining is simply taking one step forward, several steps back, not very wise huh?

Stay in the program

When it comes to exercising, there is a big issue about motivation. You are either motivated or not. Sticking to a programme requires motivation, is motivation something we are born with, that resides entirely within us? what of those of us who don't have what it takes to stick to our good intentions and  goals? which factors influence adherence when it comes to exercise?

It takes more than motivation for one to stick to a training regime and it is essential to consider all factors that could hinder one's development.

according to ACE (american council on exercise) personal trainer's guide: the following factors require consideration.

Does the exercise mode itself require special,costly, or time-consuming preparation that could reduce participation levels?

Is the regimen of a sufficient intensity to keep you challanged but not punished or averse?

Does the frequency fit your expectations, lifestyle, and fitness or health goals?

Is the length of time acceptable? In general sessions lasting longer than 60 minutes are perceived as overly time consuming.

The reality usually is that we have to set goals to stay motivated, each individual has different goals and expectations. 40 minutes of exercise 4 times -5 times a week, can improve your aerobic capacity, strengthen your muscular- skeletal system, increase fluidity and mobility in joints, reduce fat mass, reduce stress/fatigue.  If you just want to feel less tired and last longer when performing aerobic exercises then  you can start by walking or jogging and gradually increasing the speed and distance.

Is the exercise routine varied enough to maintain interest and diminish boredom? Buy exercise videos they come in variety, walk with a friend, walk your dog,  a  baby stroller, get yourself a buddy, get music that makes you want to move, dance,  play  and laugh like a child, and just be happy, because you have a choice come rain or sun what is your priority? You are.

Easter Memories

Monday Work out

It is Monday, and a very beautiful one.

I don't have time to train today but vaccuming and dusting will be part of my training regime.

For all those who don't have the advantage of training five times or six days a week, consider other options like conciously moving briskly. Depending on whatever task at hand, set a time limit and commit 100%.

when training, sitting behind the desk, gardening, cleaning, lifting heavy objects, be concious of your breathing, be concious of the muscles applied while performing tasks. Be aware of your body alignment always hold yourself upright, no slouching about, use your core muscles conciously.

 When lifting heavy objects: Stand close to the object with a wide stance, be sure to bend your kness to lower yourself to the object and keep the curve in the low back, then use the core muscles to  gently rise up( keep the abdominal stabilizers lifted and firm)observe the hip extensors, knee extensors(the four quadracep muscles) 

The body is an incredible machine. It's function improves with use if it's movement is compatible with it's design and physical laws of motion.  The exercise you perform should be to enhance your body's performance, your well being as well as prevent its injury in the gym or in daily life.

Conciously consider the body's daily activities, proper posture, proper breathing (deep breaths) for a stronger healthier you. 

Carpe Diem

Don't pimp my ride!

Know your stuff Before you start

Pretest and Safety procedures:

Aerobic fitness testing does not only help in the development of an exercise program, but periodic testing does motivate as progress is noted.

Body Composition testing: Excess body fat has been associated with a number of health risks (heart disease, diabetes, hypertension arthritis, gall bladder disease, sleep disorder etc) it has also been associated with reduced endurance performance as well as increased risk of injury.

Body composition assessment is necessary for determining a safe and effective exercise.

Flexibility is the range of motion of a given joint and it affects both health and fitness. Inflexibility increases risk of joint and muscular injury.

Strength and endurance, muscular strength is the greatest amount of force that muscles can produce in a single maximal effort. Muscle endurance is the muscle's ability to exert submaximal force either repeatedly or statically over time.

There are various procedures used in performing the above mentioned tests, and we will demonstrate some of the methods in the near future.  meanwhile you can consult with your gym and if you have any health concerns then it is always advisable to get clearance from your health care provider before getting into vigorous exercise.

Take time to make your exercise a priority, take time to know your body before you put it through a major challange, treat your body with care and love, it has been there for you through thick and thin.  Many people quit exercising because they are dissillusioned when their program fails to accomplish the anticipated results, by not knowing what you are working with or up against might be unrealistic to begin with.

Know your stuff: don't be too hard or too soft on yourself, Set obtainable concrete goals then search for strategies to accomplish them.

SMART = Specific, Measurable, Accomplishment-oriented, Realistic and Timed.

Happy training!