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

Training for a Half Marathon

Training for a Half Marathon

If you have decided to run a half marathon you are obviously ready for a challenge. This is an accomplishment only a small part of the world’s population has achieved. Congratulations you are about to become one of them.

Motivation is of huge importance, but building stamina and maintaining that motivation is essential. Set yourself goals, how long do you have to train for the event? Your goals need to be realistic and attainable in order to avoid injury and disappointment. Fartlek training is one such of the training styles we use at FitFarms weight loss camp; we do discover that some of our guests are planning to run a half marathon in the future.

Fartlek is a system of difference types of running, from sprinting to jogging. Targets are set with landmarks. Short sprints are used to push the body to gain stamina and endurance. This is an alternated with jogging in order to achieve some recovery time. At each stage of the running set a landmark target. At each training session aim to set the landmarks further apart.

Ok so you’ve set yourself goals. The type of training you undertake will already enabled you to set yourself the goals you need to gain fitness and motivate you to your achievement. How much time do you have before the marathon event? Recovery time is just as important as training time to avoid injury. Balance the training/recovery time, ensure your nutritional levels are adequate for the task, and choose the correct footwear.

Steadily increase the mileage you cover during your training sessions, try and aim for your longest run to exceed the required length of the half marathon. Imagine the mental advantage of being capable of exceeding the marathon length on the big day. Ease off the training in the weeks approaching the run to give your body time to recover. Good luck.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit and Training Schedule: SeeVanessaCraft.com

Tips on Fats and Sugar

Tips on Fats and Sugar

In the UK the average person consumes about half a pint of milk a day, and is considered one element of a staple diet. Milk is versatile, and an excellent source of calcium and the vitamins A and D. Adequate calcium in the diet will help to prevent osteoporosis later in life. Young children should be given whole fat milk as the vitamins are fat-soluble and therefore removed during the skimming process of skimmed milk. Research suggests that drinking milk will also help to reduce the risk of heart disease.

It is difficult to avoid sugar in our diets; it is labelled under a number of names. Of course in milk it is known as lactose, and is a naturally occurring substance. However, sugars added to our foods are considered empty calories as they do not contain any useful nutrients just added calorific amounts. The amount of sugar in the diet will have an effect on the liver and pancreas. Unnecessary sugar in the diet can be stored in the liver and build up over time when the liver cannot excrete it. The pancreas will need to work very hard to remove the sugar from the blood stream, and can even leave the pancreas tired, thus resulting in diabetes.

Artificial sweeteners may be a useful short term alternative to sugar. Yet, do we need to have our foods sweetened; it is considered we are just covering the taste of the food with the taste of sugar. Why not reduce the use of sugar and sweeteners in order to taste the food as it should be tasted, in its natural state. Let’s not forget sweeteners are food additives. Low fat alternatives are likely to contain a higher level of sugars to compensate for the reduction in taste.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit to FennFitness.com

Racket Sport for Fitness

Racket Sport for Fitness

A racket sport has the advantage over team sports as you only need one other player. The sport requires speed, quickness, strength, and is a great cardiovascular workout. Your opponent is another person who is also looking to win, and the strategy you employ to win the game will give your brain a workout too. It can be a lifelong sport for all ages, as you grow older you may slow down yet can bring skill and technique to win the day.

Squash is an ideal sport for whole body activity, and is a high level of aerobic exercise. It is not about running miles in training but about speed, agility, and strength. During the game of squash the body goes through a range of movements, and strength in the legs, arms, back, and abdominal is essential. You may be on court for 40 minutes to an hour, and mental endurance is another skill you may need to acquire.

Choosing a good racket club is like most things, ask your friends for recommendations, visit your local club, or look out for reviews in the appropriate press. When you visit a club for the first time go with an open mind, are the courts in good condition, do the staff appear knowledgeable and approachable, and will the court availability suit your needs.

Squash, tennis, and badminton are probably the most popular racket sports, and can be relatively inexpensive to undertake. In the UK some schools have outdoor tennis courts for hire for a token value.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit to HaileyBury.com

The FitFarms English Countryside Luxury Accommodation at the Somerset Retreat

The FitFarms English Countryside Luxury Accommodation at the Somerset Retreat

This photo is seen alot on national magazines and papers. The photo is of the FitFarms fitness retreat company car with the Somerset holistic boot camp in the background.

The photographer was James Wise who is local to the area and this was his first time taking photos at the retreat.

Tips for Sticking to Exercise

Tips for Sticking to Exercise

The key to sticking to exercise is being realistic with your expectations. Start off with small changes and then expend on them. If you’re a beginner to exercise then aim for 10 minutes each time you exercise for the first week, 15 minutes the following week and so on. Vary the type of exercise you undertake to work the different muscle groups.

What you like to achieve with your exercise programme? Would you like to make improvements to your level of fitness or do you aim to run a half marathon. Whatever you want to achieve staying motivated is the hardest thing. However, set yourself realistic targets and each time you reach that target reward yourself and then set the next target. If you’re training for a half marathon break the training sessions down into groups of weeks such as week 1 to 3 be able to run for specific distance, and weeks 4 to 6 increase the distance run and decrease the recovery period in each session.

It’s important that you enjoy the training or exercise you’ve undertaken, if you’re not why not try something different such as a team sport. You are more likely to stick to an exercise programme if you enjoy it. As a reminder how far you’ve come in improving your fitness level why not keep an exercise diary. In your diary keep a note of the exercise you’ve set out to achieve, did you achieve it and how did you feel at the end of the session. Look back at week 1 and how did you feel after 10 minutes of exercise compared with week 4 and 30 minutes of exercise. What a great way to stay motivated.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Fitness and Editorial Team

Image Credit to SparkPeople.com

Weight Loss Camp Trampoline Jump Exercise Workout

Weight Loss Camp Trampoline Jump Exercise Workout

Little trampolines are always received well on the fitness camp.

There is not too much pressure on the joints because of the natural give that the trampoline provides.

The exercise is great for fitness helping balance, agility and motor skills. Typically in a class we will have 8 guests on the trampolines so techniques can be analysed and improved.

Protein in your Diet

Protein in your Diet

Nutritionist agreed that protein is the best source of food for satisfying hunger, and fish is an excellent source of protein which is lower in fat to meat or poultry. It is considered protein takes longer to digest, which means you burn more calories processing them. As it takes longer for your stomach to process them it leaves you with a fuller feeling for longer.

The protein components of the human body make up about 16% of the total body weight; this includes the muscles and skin. Our daily intake is calculated by multiplying your weight in kilograms by 0.8 and weight in pounds by 0.37, this should equate to 10-35%. For body building or long distance running the evidence suggests this should be increased. The protein in our diet replaces and repairs the protein elements in our bodies. The proteins achieved from animal based products are considered high quality proteins. Vegetarians would replace the animal based proteins with plant based proteins to meet their needs.

Nutritionists recommend that around 50% of our diet should come from carbohydrates. Of course that is good carbohydrates, such as whole grains, fresh fruit and vegetables. Unsaturated fats are referred to as good fats and are thought to reduce the risk of cardiovascular disease. The daily intake should be no less than 20%. A good source of unsaturated fats is olive and canola oil, nuts, and seafood. A well balanced diet should consist of 50% of carbohydrates, 20% unsaturated fats, and 10-35% of proteins.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Nutrition and Editorial Team

Image Credit to TheScottishNutritionist.com

The Benefits of Cardiovascular Exercise

The Benefits of Cardiovascular Exercise

What is cardiovascular exercise? It refers to any form of action that increases the heart rate and blood circulating around the body. Why do we need to increase the heart rate. The heart is a muscle and similar to any other muscle it requires exercise to become stronger.

Too many of us are becoming increasingly sedentary in our life styles and getting short of breath by just climbing the stairs. The reason for this is we are neglecting our heath and heart muscle. Not only will cardiovascular exercise strengthens the heart muscle it will also increase the metabolism and as we know when you increase the metabolism it makes it easier to lose weight.

Through cardiovascular exercise the heart will become more efficient by delivering more blood around the body with less effort it is also likely to beat at a slower rate during periods of resting. The lungs will also become more effective at oxygenating the vital organs, such as the brain, heart, and liver.
Cholesterol in the blood may decrease and endorphins will be released. The release of endorphins can make us feel happier and gives us a feeling of improved general wellbeing. The good feeling from the endorphins can help to relieve the symptoms of depression and tiredness.

Cardiovascular exercise can benefit the major weight bearing muscles in two ways. Not only are the muscles made stronger by the exercise, but also the respiratory system delivers more effective oxygen levels to those muscles. Exercising at the appropriate cardiovascular level will burn calories and in turn burn body fat.

The benefits of cardiovascular exercise are certainly impressive; it’s something we believe in a Fitfarms weight loss camp. Not only will it strengthen the heart and improve the blood flow it will also improve the respiratory system. The direct result of that is the metabolism increases and endorphins are released. The weight bearing muscles also benefit and at the same time body fat is reduced.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit to Smerete.com

The Sunday Times Travel Magazine Visit

The Sunday Times Travel Magazine Visit

This week FitFarms was reported on the Sunday Times Travel magazine by the reporter in the photo.

The journalist stayed for a week and had a great time. She gave the company 5 stars and credited us as the best weight loss camp that she had visited.