Life Work-out - Dispelling myths & getting started

by Simon Boyd, LivingWell Premier, Perth

Simon will cover all areas such as getting back into exercise, learning how to enjoy it and the benefits that exercise can offer. Starting this issue by offering some motivational advice, dispelling some myths and ascertaining the basic facts to get you back on track.

FACTS

• Regular programmed exercise increases brain capacity, speed & clarity of thought and increases overall energy levels.
• Regular programmed exercise reduces stress and helps you be more in charge of your life.
• Exercise promotes "feel good" hormones that have residual effect throughout the day.
• People who exercise regularly and have a healthy diet live longer.

GETTING STARTED

Anyone can enjoy and benefit from exercise and the facts above are easy to attain with the right motivation, willingness and some help and advice.

Some people think they just don't have the time to go to the gym but exercise needn't be time consuming. Low volume training or training smart and doing just 25 minutes per session has been shown to achieve more than an hours session.

Feeling fitter is measured not by how you look but by how you feel, the gym isn't the only way, and in fact it can reduce your opportunity to feel fitter if you simply slog away on a treadmill or bike - the trick is to cross train. Varied exercise formats such as swimming, circuit classes, squash and walking will provide a much more cardio-vascularly versatile individual than someone who simply uses 1 or 2 pieces of gym equipment.

Getting motivated is the age-old problem, sometimes its not what you do that makes you feel better it's the fact that you did it – psychological training. Personal Trainers are the answer for some people to make sure you attend, enjoy and achieve.

Goal setting is also crucial – if you can't measure it you cant manage it! Your instructor should regularly (every 8 weeks) completely review and overhaul your programme and measure change whether it is fat loss or reduced resting heart rate. Goals must be set short, mid and long term along with incentives for achievement.

Choose an environment that provides all these elements or that can provide them with lateral thinking. Always use the instructors knowledge, make them earn their money! Set goals; achieve those goals then re-set bigger goals. Reward yourself for achievements and measure change constantly, always challenge your return form your efforts.

MYTHS – Don't be fooled!

Cardio Vascular exercise will help me burn fat! Not true, CV exercise will make you feel fitter and give you more energy but has little fat burning benefit, the way to metabolise body fat and change the way you look is through weight training which will increase your lean muscle mass and speed up your metabolism.

Weights will make me big and bulky! Not true, just look around at others to see how hard it is to achieve size from weight training. Weight training for men will increase some size but in the vast majority of women will not due to the lack of sufficient testosterone.

I should eat healthy food like jacket potatoes, pasta and rice. Not unless you're a performance athlete who needs this prime carbohydrate fuel, to many pure carbohydrates will act negatively and encourage the body to store fat. Eat more protein and swap the bread for wholemeal pita bread, swap the potatoes for yams & swap the white pasta to wholegrain to see