Tips

Do You Think You Need To Exercise?

fitness exercise

A healthy life is a balanced life! But unfortunately a lot of us are so confused as to what a healthy or balanced life actually is we end up following or striving for goals that aren’t our own! A healthy person has balance and a balanced person has health.. not knowing where our own balance lies is I believe the reason we look for the evidence in terms of visual change. We need to see weight loss or improvements in physical fitness to assure us that what we are doing is working. When in reality anything we do to improve our health will have an immediate impact as well as play a part in the larger picture. We need to think health first!

Everyday we hear about a new study on obesity, health factors, illness and mental and physical disease. In a way our constant self analysis, comparison and judgement in all our self awareness can be a tool of our own evolution and development but it can also be a major component in our decline of health and wellness. The added stress and fatigue that sets in from this awareness is generally not considered a factor when trying to “be healthier” but think about it when might exercise and calorific restriction have a negative affect? When our bodies and minds are already too fatigued to respond well to it.

And what is the general response to being told our health is at risk because of weight or diet..? Personally I don’t think it’s coincidence that the worlds health appears to be in steady decline and we appear to be struggling with more issues now than we should be. I think it’s in the nature of how we cope how we survive. We are expecting too much of ourselves and not accounting for it in the right way. Many people would say to get fit, be healthy, to lose weight for whatever reason or see whatever results you are aiming for it is 70/80% diet 20/30% exercise but I think before that it is 100% mental health.

When I’m a good state of mind, a stress managed state the instinctive decisions we make and the conscious decisions will be what’s best for longevity but when stressed fatigued or emotional we rely on decisions for survival of the moment or current threat. So when looking to be healthy look to find balance and you can then trust in your own decisions.


Health and Fitness exercise tip by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here.

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FitFarms Cardiovascular Mixed Intensity Exercise Challenge

FitFarms Cardiovascular ExerciseTime for another FitFarms challenge.. this time we are giving you 10 exercises of mixed intensity/difficulty but all more cardio-vascularly focused..

It’s a minute per exercise and it’s a pyramid so it will look like so

Exercise:

  • A
  • A+B
  • A+B+C
  • Etc all the way through to a full 10 exercises in a row

It would take around 1:00hr to complete all the way through with out rest however if you wish to start a bit steadier at the completion of each round you could schedule a rest ideally 10-30 seconds nothing more and the rest would stay the same all the way through but obviously this could add a few extra minutes to the total routine time.

It’s a long session this time and one of the points of a challenge is for it to push your limits so it’s not something you would do 2-3x a week as a normal routine.. it’s a one off session as a challenge see how far you get, make a note of your result and then try again in a few weeks or a month to see how it’s going. Below is a list of the 10 exercises not sure what they are look them up or get in touch with us, www.fitfarms.co.uk or the Facebook page the FitFarms club and we will be able to help you.

Or if you need alternatives you can replace the ones you can’t do with ones you can or as above get in touch and we will be able to give you some options..

  • Lateral speed step
  • Spotty dogs
  • Squat front kick
  • High knees
  • Skaters
  • Floor to ceiling
  • Running in the spot
  • Jumping jacks
  • Squat thrusts
  • Burpees

Health and Fitness exercise tip by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here.

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Legs Bums and Cardio Weight Loss Boot Camp Style

impossible-until-done

Here’s a burner for you guys.

Set 1.. 30 seconds each
1.Dorsal hip extension
2.Glute bridge
3. lunge with floor touch

Set 2.. 30 seconds each
1. Skaters
2. Jump backs
3. Single leg burpee squat thrusts

Set 3.. 30 seconds each
1. Single leg deadlifts
2. Standing hip extensions
3. Kossack lunges

Set 4.. 30 seconds each
1. Burpees
2. Rock climbers
3. Side steps 123

Set 4.. 30 seconds each
1. Squat pulse
2. Windmill squats
3. Squat thrusts

Once round is 15 minutes plus change, if you want to make it harder add in a resistance band if you have more time do it twice. Simple satisfaction!


 

Exercise routine tips by the FitFarms Health and Fitness Team. Check out our fitness camp date and rates.

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Importance of Proper Breathing

proper breathing exerciseThe importance of proper breathing as we will be practising at the Devon weight loss boot camp and all our other UK Retreats

Most people breath using their chest and so don’t fully utilise their lung capacity. Breathing from the abdomen deeply, not only is good for fitness but it can also assist with weight loss alongside a healthy controlled diet. Deep diaphragm breathing techniques as shown by our Fitness and weigh loss boot camp trainers and yoga instructors will really help change your life.

Aside from weight loss proper breathing can assist in getting a decent nights sleep. Breathing deeply in and out of the nose enables the hair follicles and mucus membrane to act as natural filters, purifying the air going into our lungs. Similarly to how a day out in the fresh air feels on one of our Fitfarms Boot camp retreats you to can achieve something similar in everything you do by breathing completely and fully using deep abdominal breathing. When breathing fully your organs work optimally and your are able to regulate your mind and body, thus helping in getting a good nights sleep.

There are three basic types of breathing. Clavicular breathing is the most shallow and worst possible type. The shoulders and collarbone are raised awhile the abdomen is contracted during inhalation. Maximum effort is made but a minimum amount of air is obtained, Intercostal breathing is done with the rib muscles expanding the rib cage and is the second type of incomplete breathing. Deep abdominal breathing is the best during your stay at our boot camp as it brings air into the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm and so assisting with your exercise at Fitfarms.

Actually none of the types are complete. A full yogic breath combines all three, beginning with a deep breath and continuing the inhalation through the intercostal and clavicular areas. To get the feel of proper diaphragmatic breathing, which you will experience on our Boot camps wear loose clothing and lie on the back. Place the hand on the upper abdomen, where the diaphragm is located. Breathe in and out slowly. The abdomen should expand outward as you inhale and contract as you exhale. Try to get the feeling of this motion.

To experience a ‘full yogic breathe’, sit up and place one hand on the abdomen and the other on the rib cage. Breathe in slowly; expand the abdomen, then the rib cage and finally the upper portion of the lungs. Then, breathe out in the same manner, letting the abdomen cave in as you exhale then the rib cage. This is the best type of breathing to do, not only at our weight loss boot camp but when walking or driving or doing just about anything.


Special blog post from Claire Swaffield, FitFarms Yoga Instructor and Behaviour Change Expert/Facilitator

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The Fitness Camp Team are Completing a Fitness Exercise with the Kettlebell

Here we have Andy showing us how to do the kettlebell clean, twist and press. Ian talks us through the negative and positive twist.

It’s quite an advanced kettlebell technique so take your time and break down each exercise. FitFarms teaches this exercise during the fitness holiday so if you are not under instruction please take note of this video and watch the technique that is being performed.

Kneeling Clean and Press Exercise with Andy and Ian 5 Minute Session

Starting with the kneeling reverse fly. Andy from the fitness camp team does not use a mat but we advise to use a mat for theses exercises.

Like a renegade position make sure hips are parallel to the floor which means you will need to put in maximum effort.

Then the kneeling clean press, driving the hips through and rotating the wrist almost like a half squat.

Then into the kneeling wood chop which is great for the core. Make sure to drive with the hips. Then Andy goes into the tricep overhead

5 Minute Fitness Exercise Starting with the Hip Lift (Video)

The hip lift performed from the neutral spine position with the weights resting on the hips. You can also do this without weights to build up your strength and condition. Brings in hamstring and glutes and is another great core exercise.

Followed by the assisted sit up using the weights as a counter balance. Then the dorso rage which is a great back strengthener.

Finally the renegade row a real favourite at the fitness camp.

Healthy Diet and Nutrition

Healthy Diet and Nutrition

In order to maintain our bodies in good health we require a number of nutrients. The main nutrients are protein, carbohydrates, energy, fats, a range of vitamins, minerals and, trace elements. As our lifestyle changes the balance required can change with it. The World Health Organisation is involved with research and is constantly mind full of the role it plays in the advice given out.

It is the general agreement that it is best to ingest specific foods in order to be supplied with the required dietary elements. Some elements are present in food naturally, such as calcium in dairy products. Some are added to the food as fortified elements, such as orange juice. The aim of dietary health is to support the living being through biochemical substances. The correct levels of these substances are required for optimal health. It is possible to undergo nutritional screening to assess our dietary intake is at the significant level to provide the essential nutrients we need to maintain a healthy future.

As we age our body can undergo certain changes which may not be obvious, and the thyroid is one such area. Even during testing the thyroid results may appear within the range expected for our age. The pituitary gland regulates the thyroid gland and produces thyroid stimulating hormone. It is this hormone which will work harder to stimulate the thyroid to maintain the required level of thyroid hormone in our body.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: Designed2Eat.co.uk

Building Stronger Bones

Building Stronger Bones

Losing bone density is a natural part of ageing, this can occur from the age of 40. On cross examination the bones appear more hollow. However, maintaining a healthy diet and lifestyle can reduce this loss. Not only is it important what you eat but also what is best to avoid. Milk, yogurt, fish, and green leafy vegetables are rich in calcium. Foods that are high in phosphates, such as alcohol, caffeine, red meat, and soft drinks, will prevent the body absorbing calcium from your diet. Vitamin D helps the body to absorb calcium, this can be obtained from oily fish, cereals, egg yolks, and fortified spreads. The NHS suggests that we get enough vitamin D from spending 15 minutes in the sun for up to three times a week. As a general rule the level we build up through the summer is sufficient to last us through to the next spring.

The NHS recommends that we should do five hours of weight bearing exercise each week to maintain and improve our bone structure and reduce the likelihood of developing osteoporosis. This could be made up of lifting weights, exercising with resistance bands, walking, and yoga.

As with any form of exercise it should be have several elements. To prevent osteoporosis the exercise need to be weight bearing, this requires the muscles to move against gravity. There should be a degree to intensity to the movement. Several muscle groups need to be worked, so make sure there is a level of variety to the exercises you perform. It is also important to enjoy your exercise routine, then you are more likely to maintain it in the long term.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

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Obesity and Exercise

Obesity and Exercise

Obesity is considered a problem when you are 20% or more above the normally accepted weight for your height, age, and gender. The body mass index (BMI) and waist to hip ratio are also measurements and indicators of a healthy weight. A BMI of 30 or over is judged to be an indication of obesity.

One definition of obesity is there is a high ratio of fat to muscle. Using the BMI scale is then more difficult to measure in athletes, as research suggests muscle is heavier than fat. The waist to hip ratio gives an indication of where in your body excess fat is stored. A high waist to hip ratio would suggest fat is stored around the abdomen, and in turn the crucial organs such as heart and liver. A low waist to hip ratio would indicate fat is stored on the hip and thighs. Any form of excess fat is unhealthy, however abdominally stored fat is considered more crucial to reduce.

There are many types of training to increase stamina, build muscle, and improve endurance, all of which are important for a healthy lifestyle. However, safe fat burning would be the overriding concern for obesity. As the stamina increases, the muscles will build, and improved endurance will all aid the weight loss. Choose an exercise programme that’s variable, challenging, and something you will adhere to in the long term.

It is generally accepted that the most beneficial exercise should be carried out approximately three times a week. The exception to this is extreme weight training where twice a week should be sufficient.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: MHADegree.org