How hard should i be working

How Hard Should I Be Working?

We’re surrounded by information on how to lose weight and get fit, but somehow it’s not as simple as everyone would have us believe. Do you find it difficult to stick to your prescribed exercise plans? Do you find you lose motivation quickly despite knowing what you need to do? Read on…

I’ve found a great article on exercise adherence and weight loss. You can read the full article here: http://www.public.iastate.edu/~ekkekaki/pdfs/ekkekakis_lind_2006_ijo.pdf

The focus of the article is on the intensity of the exercise, how this affects whether you stick with your exercise plan, and whether there are differences between normal- and over-weight individuals.

The conclusion is simple: when people choose their own level of intensity (e.g. how fast they walk) they are all equally likely to stick to their exercise plan. However, when another person determines the intensity for them, an overweight person will report that their enjoyment level decreases significantly. Since their enjoyment levels are lower, an overweight person is less likely to stick with their exercise plan when someone else sets the intensity.

Why is this the case? Unfortunately the data doesn’t tell us why but it’s likely that practical factors such as discomfort on the joints are greater for those who are overweight. But psychologist also believe that the feeling of losing control plays a part, particularly in relation to worrying about how people view our bodies and our fitness (social physical anxiety).

“When the intensity is self-selected, a sense of control can be maintained, overt signs of poor physical conditioning can be avoided, the situation is likely to be perceived as relatively innocuous, and, therefore, social physical anxiety is unlikely to manifest itself. Conversely, when the intensity is imposed, control is taken away, overt signs of fatigue and discomfort become unavoidable, the situation is likely to be perceived as posing a potential evaluation threat, and therefore social physical anxiety might manifest itself in the form of reduced pleasure.”

So what can we do differently? If these conclusions ring a bell with you, consider making some changes to the way you exercise. Firstly, you decide how hard you exercise. Remember that losing weight is about burning more calories than you consume and this can be achieved by lengthening your exercise time instead of increasing intensity. Secondly, do everything you can to make yourself comfortable when you exercise. Does privacy help you? Find it. Do you feel more comfortable with a friend? Call them now!

Triathlons and equipment required

Triathlons and Equipment Required

Triathlon is an equipment-intensive sport. To compete, you need to have gear for swimming, biking, and running (which adds up to a carload), and there are many added extras that are nice to have during training. Although the fitness and strength of a rider are the biggest determining factors in performance, equipment is a key area where improvements can be made. Obviously, you will go faster with less energy on a 19-pound, titanium, triathlon filly than a 40- pound, discount-store steed. A fast bike will make any rider, regardless of his or her level, faster. Energy-wise, equipment improvements are free speed. Dollar-wise, however, they can be very costly.

On average, the power produced to pedal a bike along a flat road is spent as 60% rider drag, 12% rolling resistance, 8% wheel drag, 8% frame drag, 8% bike/rider inertia, 0.5% wheel inertia, and 3.5% miscellaneous forces. While the area in which you can achieve the biggest performance gains is rider drag, every little bit helps.

HELMETS

Helmet companies have produced a lot of nice data demonstrating that helmets do not make your head heat up and that a helmet is more aerodynamic than your bare head. The bottom line, however, is safety- helmets save lives. Everybody, has a story about a crash that has ended with a helmet split In two. So get a good helmet and wear it every minute you are on the bike. Be sure that your helmet has been approved for cycling by the Consumer Product Safety Commission (CPSC) and that it fits properly.

A helmet does not work if it rolls off your head during a crash. Cycling helmets are designed to be crushed (rather than your skull) on impact, and once they are crushed you need to replace them. Frequently check the condition of your helmet; a new one is vastly cheaper than a trip to the emergency room.

THE BIKE

There is a dizzying array of bikes available, made from different materials, built with different geometries, and optimized for different purposes. To determine the type of bike that is best for you, consider the primary event in which you will compete. Short course or long course? On road or off road? You want the fastest machine to handle the job you are giving it. Weight, handling ability, aerodynamics, and comfort will all factor into your decision. In shorter events, weight and aerodynamics are most important, and a degree of comfort can be sacrificed for speed. In longer events such as the ironman, comfort becomes paramount to continued optimal performance over long periods of time. The slower speeds and rougher terrain of off-road events make agility; handling ease, and the weight of the bike more important than aerodynamics.

When looking for a new bike, you have a lot of choices. The best way to find the bike that fits your needs, abilities, and body type is to contact a qualified bike fit professional. A bike fit expert will measure you and help you research the best bikes that are both in your price range and suit your needs.

Ankle sprains: in search of the best treatment

Ankle Sprains: In Search of the Best Treatment

Anatomy of the ankle joint

The ankle joint is a hinge variety of joint, designed in such a way that it provides stability while sacrificing movements. Its main function is to support bodyweight and aid in locomotion. Ligaments are strands of tissue that allow movements within a certain range and in addition provide stability to the joint. The ankle joint is supported (on the outside) by the lateral ligament complex which includes the anterior talofibular ligament (ATFL), the calcaneofibular ligament (CFL), and the posterior talofibular ligament (PTFL). The medial side of the ankle (inner) is supported by the deltoid ligament. The front of the joint is supported by the anterior inferior tibiofibular ligament (AITFL) while the posterior fibular ligaments attach at the back.

Ankle sprains

Undue stretching of a ligament leading to its damage is called a sprain. This leads to loss of stability at the joint with abnormal mobility. Depending on the severity of damage undergone, ankle sprains have been traditionally classified into various grades or degrees.

Grade I (First degree)

most common
microscopic damage to the ligaments
no instability at joint
heals in a short span of time

Grade II (Second degree)

more severe
ligaments partially torn
no significant instability

Grade II (Third degree)

most severe
ligaments completely ruptured
significant instability

The lateral ligaments of the joint are more commonly involved in sprains.

Mechanism of injury

Sprains occur when the ankle is turned unexpectedly which place undue stretch on the ligaments. In sports, sprains occurs with running, jumping, sharp direction changes, or stepping or running on uneven ground. In the normal population, wearing of high heeled or worn out shoes are also a likely mechanism of injury.

Diagnosis

Clinical presentation includes

bruising
swelling
tenderness
ligament stress tests (carried out under general anaesthesia, these should be reserved only for research purposes since choice of treatment is not governed by the degree of instability)

X-rays or MRI to rule out damage to other structures, esp. bones.

Treatment

Rest The first 24-48 hours after the injury is considered a critical treatment period and activities need to be curtailed. Gradually put as much weight on the involved ankle as tolerated and discontinue crutch use when you can walk with a normal gait (with minimal to no pain or limp).

Ice For the first 48 hours post-injury, ice pack and elevate the ankle sprain 20 minutes at a time every 3-4 hours. The ice pack can be a bag of frozen vegetables (peas or corn), allowing you to be able to re-use the bag. Another popular treatment method is to fill paper cups with water then freeze the cup. Use the frozen cube like an ice cream cone, peeling away paper as the ice melts. Do NOT ice a ankle sprain for more than 20 minutes at a time!! You will not be helping heal the ankle sprain any faster, and you can cause damage to the tissues!

Compression Use compression when elevating the ankle sprain in early treatment. Using an Ace bandage, wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but not cutting off circulation to the foot and ankle. So, if your foot becomes cold, blue, or falls asleep, re-wrap!

Elevate Keep your ankle sprain higher than your heart as often as possible. Elevate at night by placing books under the foot of your mattresses–just stand up slowly in the morning.

More severe ankle sprain injuries, including complete tears of the ligaments and fractures of the bone may need different treatment and rehab than a simple ankle sprain.

Discussion

The aim of the treatment is to reduce oedema (fluid accumulation, responsible for the swelling) and increase circulation, thereby facilitation removal of debris. The methods by which this can be achieved are cryotherapy (cold therapy) and exercise respectively. Some researchers advocate exercising during the rehabilitation phase when the swelling has subsided.

Controversy also exists regarding the use of heat. Most authorities claim that heat should not be applied till oedema recedes. However, some studies are in favour of early use of heat suggesting that heat does not significantly affect oedema.

Most scientific studies are in support of early mobilization for the treatment of ankle joint sprains. This combined with physiotherapy is the best treatment available to get the sports person back to match fitness. Although, some studies suggest that the long term effects of surgical repair as compared to early mobilization or cast immobilization are minimal, there are conflicting reports. Scientific data suggests that surgical repair should be the choice of treatment only in patients with persistent instability.

How to use your mind to get a desirable bodyshape

How To Use Your Mind To Get A Desirable Bodyshape

Many of you probably know about Napoleon Hill’s runaway bestseller “Think And Grow Rich”. However, the mind principles in the book are not only applicable to the subject of wealth, but are also applicable to everything else in life, such as getting a desirable bodyshape.

So can you just think and get the body shape you have always dreamed of? Of course you can.

Let me elaborate. You see, most of us have our own mindsets developed from life experiences and although some of these mindsets served us well at some point in time, many of them are now obsolete and might even be damaging to you. If you think that I am being audaciously ridiculous by suggesting that, then let me ask you a few questions.

a) Do you believe that no matter how hard you try to lose weight, you just can’t keep the weight off?

b) Do you believe that your body shape is determined by your genetic makeup and thus you can’t do anything to change it?

c) Do you believe that you just do not have the discipline and commitment to get the body shape you want?

d) Do you believe that you are the skinny type and will never be able to gain weight?

If you say YES to any of these questions, then you know what? Then you are right and your bodyshape will stay the same and nothing will change. This is because nothing is going to change if you don’t change your thinking.

If you harbor these negative mindsets, chances are that you will not be doing anything to change your body shape. Albert Einstein and Benjamin Franklin once said the same thing, “Insanity is doing the same thing over and over again, but expecting different results”.

These negative beliefs are the reasons holding you back from achieving the level of fitness and the desirable body shape. At this point, you may also like to think about other negative beliefs you may have in other aspects of your life and learn how to replace negative beliefs with positive ones.

You see no matter how much you may want something, if you have underlying contradictory beliefs about the subject matter of what you want, you will just be sabotaging yourself.

If you believe “dieting” means having to starve yourself or going to gym workout is too much of a hassle, then it will be ridiculous to think that you can get the body shape you desire isn’t it?

Then how did we develop our negative mindsets and thoughts? You see, as we grow up and experienced life, we encounter people, places, things and experiences and we collect information about them through our senses which is then stored in our subconscious mind.

Our subconscious mind is a vast databank of which you refer to every time you consciously think about something so you will know what to “feel” about it and how to react to it.

For example as a child, you may have been bitten by a dog and now, you break out into cold sweat every time you see a dog although the chances of getting bitten by a dog again are almost zero. This is because when you see a dog now, you instinctively access all of your beliefs about dogs which in turn cause you to behave in a certain way towards the animal. The beliefs we have stored in our subconscious mind dictate what how we think which in turn affect what we say and do.

To prove to you that your beliefs drive your life, let us take a look at another example. Do you remember that when you where a kid you probably believed in Santa Claus. There was no way for you that Santa did not exist, because after all, when you wake up on Christmas day, all your presents are in your stocking or under the Christmas tree. That was all the evidence you needed to proof that Santa exist.

As you grew older, new evidence presented itself until those beliefs where replaced with new ones and these new beliefs are now your reality. Your belief system has changed. However, have they changed for the better? Well, some of them yes, and many like those questions I asked earlier about your body shape don’t.

The point is if you really desire to have a desirable bodyshape but is having difficulty acquiring it, then you have start identifying your underlying beliefs and change them if need be.

This could be difficult because many of your limiting beliefs are so ingrained that you don’t even know they exist. There are a few ways you can do this such as by using positive affirmations, meditations and visualization. However from my experience, the easiest and most effective way to get identify and get rid of these negative beliefs is through self hypnosis.

Remember the wise saying “Change your thoughts and change your life”? Therefore, if you want to get that desirable body shape, then start identifying your negative beliefs and replace them with new positive ones into your subconscious mind and soon, your life will change for the better. Your mind is indeed very powerful!

Fitness: 7 tips for fitness women

Fitness: 7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.