YOUR HEALTH:Fitness regimes often fall at the first hurdle but there are things you can do to make the whole thing easier and longer lasting. MICHAEL McHALEreports
IT’S SOMETHING many of us promise to do but put on the long finger.
Often the New Year’s resolution disappears after a couple of weeks when the daily routine associated with a busy lifestyle tends to get in the way.
But with summer in full swing, now may be the perfect opportunity to get an exercise plan back into action.
Although that’s not to say that the seasonable warmth will bring instant success in the fitness department. Effort is required to start exercising and to continue to do so, even into the winter months. With this in mind, here are a few tips to help you on the road to fitness.
Wear suitable clothing
Before starting out on that run or jog, it is a good idea to get the right gear so that you can be as comfortable as possible when getting fit.
When arriving at your local sports store, ask a shop assistant for help in finding the best clothing and footwear that will help you when you train.
A lot of modern sports clothing is made from breathable material that should help you feel more comfortable than you would in normal clothes as you get active.
Select exercises you enjoy
It is important that getting fit is not seen as a chore, so the activities you take up should be enjoyable to you. So if you’re not a fan of running, try cycling or swimming.
Also, some exercises can be tougher on the body for some than for others.
According to Dr Giles Warrington, a sport and exercise physiologist and lecturer in the School of Health and Human Performance at Dublin City University, for heavier people the effect that running or jogging can have on the bones can be more severe than it is for a lighter person, so a different activity may be more suitable for such an individual.
Start off gradually
“It’s important to start off progressively,” says Warrington. For example, if running is your exercise of choice, he advises you to, “Begin gradually by walking, and once you get comfortable at that stage you may get into a run-walk.”
According to the physiologist, the exercise you do should not be too relaxed, but neither should it be so strained as to cause injury. A balance should be sought.
If you feel you’re particularly unfit, or have just recovered from an illness or operation, it would be a good idea to visit your GP before beginning a training regime.
Create a routine
By fitting in time to train, whether it is in the morning or after work, you are making sure that no other engagements interfere with your ambitions to get fit, and after a few weeks a routine will have been established that can be continued right through the winter months.
Keep hydrated
It is especially important during the summer months to keep well hydrated before, during and after exercise. The heat will inevitably make you sweat more as you train, causing fluids to leave your body.
To combat this, your intake of fluids needs to be high.
While water is an important hydrator, Margot Brennan of the Irish Nutrition and Dietetic Institute says that, for a beginner to training, this can be taken in through whatever fluids the body consumes.
However, she does warn against having more than four to five cups of tea or coffee a day, as the caffeine can begin to absorb the fluids that have already been consumed.
Eat well
Carbohydrates are the fuel for exercise. After a steady training session the level of carbs in the body tends to be depleted.
So it is important to top up your intake of carbohydrates after exercise to maintain a balanced diet. Usually, a banana will be enough.
However, the right types of carbohydrate also have to be taken.
Brennan advises that foods with slow-release carbs, such as brown bread, whole grain cereals, fruit and vegetables, are best when taken two hours before training, while refined sugars, commonly found in processed foods, should be avoided.
It is also a good idea to ensure there is enough iron in your diet. Iron is used to carry oxygen around the body, so is important when a new exercise regime is just getting under way. Iron is found in meat, chicken, fish and eggs, and Brennan recommends that exercise enthusiasts eat two portions of red meat per week.
Identify goals and sub-goals
An essential part of the get-fit process is identifying and achieving your own personal goals. Before you begin, ask yourself what you want to get out of your exercise programme. If it’s to lose weight, how much do you want to lose? Or do you want to gain muscle or just simply feel more healthy?
Your goals will help you determine what types of exercise to undertake.
While these objectives may be long term, it is also a good motivator to set sub-goals that you can achieve at regular periods in your training. This will keep you consistently active.
Get a training partner
Exercising with a companion can be a good way to break the tedium of the training regime, with one spurring on the other to continue to exercise as the days get shorter. It can also be beneficial to have a training partner who has similar goals to your own, so that both of you are aiming towards the same fitness targets.
As well as this, a training partner can make sure that you don’t push yourself too hard in your quest to lose that extra pound.
According to Warrington, “If you’re exercising with a partner, you should be breathing and sweating, but you should be able to maintain a conversation.” If you cannot do this, he says, you’re causing unnecessary strain.
Vary the types of exercise
Exercise can get boring, but with a bit of variation you’ll be more willing to continue your active lifestyle, even when the weather is not in your favour.
If you get tired of running, rather than giving up on your fitness regime, switch to another activity for a while.
Alternatively, change the route you take on your walk or run, so that you have new scenery to enjoy.
Stay safe
Finally, it is important to stay safe when training, especially outdoors. While the warm weather may make a walk or jog on a country road an attractive prospect, stay aware of traffic around you.
For older people, the Road Safety Authority has launched a campaign to increase awareness of the dangers of walking along the roadside.
The organisation has made available to the public 200,000 free high-visibility vests in pharmacies across the State, to ensure people stay safe while getting fit.