Health related benefits of exercise

Health related benefits of exercise

Healthy Lifestyle

Increased physical activity can have positive effects on many common illnesses in today’s society

• Higher levels of regular activity are associated with lower mortality rates.
• Regular physical activity decreases the risk of cardiovascular disease, particularly coronary heart disease.
• Regular physical activity is associated with decreased risk of colon cancer. There is some evidence that inactivity may increase the risk of breast cancer, pancreatic cancer and melanoma.
• In those with osteoarthritis, exercise training can reduce impairment and improve function.
• Weight-bearing physical activity can reduce the loss of bone mass associated with age.
• Physical activity and strength training likely reduce the risk of falling in older adults.
• Inactivity contributes to the development of obesity. Physical activity may favourably affect body fat distribution. Regular activity protects from cardiovascular disease, even in the absence of weight loss.
• Physical activity appears to relieve symptoms of depression and anxiety, and improve mood. Regular physical activity may reduce the risk of developing depression.
• Physical activity appears to improve quality of life by enhancing psychological well-being and by improving physical function in persons compromised by poor health.

Fitness 15’s Kettlebell Fitness Course

Hi all,

Fitness 15’s Kettlebell Classes are a fun, sociable and inexpensive way to get in shape. Every class is designed to burn as many calories as possible.

The Kettlebell Fitness Course is held over 8 weeks which includes 2 classes a week. There are a maximum of 15 participants in each 8 weeks to avoid over crowding and to keep the personal training effect. Everyone starts at the same level and each week the intensity increases. About 3 – 4 classes in, all participants will be on a similar fitness level.

At this stage new exercises will be introduced each week.

A typical class includes;

• Warm up
• Set 1 and 2 of Kettlebell training
• Core workout on matts
• Set 3 and 4 of Kettlebell training
• Cool down
• Full body stretching

A full class will last about 40 – 50min.

The instructor takes full part in the whole session and will encourage and motivate everyone throughout.

Classes are held in Mallow, Co. Cork in the Hi B Leisure Centre and The Gilbert Centre.

All this for only 119euro. 

One participant in every 8 weeks will win a second 8 weeks free.

Contact Fitness 15 now to secure your place.

1 Repetition Maximum Testing (1RM)

Hi all, the following is a good procedure for 1RM testing.

1. Preform a light warm up that allows you to do 5 – 10 reps.
2. 1 min rest
3. Add enough weight that will allow you to preform 3 – 5 reps
4. 2 min rest
5. Estimate a near maximal load that will allow you to preform 2 – 3 reps
6. 2 – 4 min rest
7. Increase the load again. < 2.5kg for upper body and < 5kg for lower body
8. Attempt a 1RM
9. 3 – 4 min rest
10. If you succeed, go back to step 7 and repeat from there. If you fail remove the weight added and start from step 8.

Remember that technique is the more important than weight. Get the technique right and the weight will follow.

1 RM Testing

Cheers for stopping by, PJ Wilson

Resistance Training Introduction

Resistance Training

Hi all, when it comes to weight lifting there can be a lot of confusion on what to do and how to do it.

Before you start ask yourself what you want to achieve from weight lifting? The next step is to find out how to achieve this goal. Most likely you will have chosen from one of the following;

• Muscular endurance
• Muscle building (Hypertrophy)
• Muscle power
• Muscular strength

Use this table to assist you in your selection.

Goal                            Load             Reps

Strength                   >85%             <6

Power

Single effort              80-90%           1-2

Multiple effort           75-85%           3-5

Hypertrophy             65-85%           6-12

Endurance                <67%              >12

All % are based on your 1 rep maximum (1RM). Your 1RM is the maximum amount of weight that can be lifted with proper technique for 1 repetition.

I will elaborate more on each training mode a bit more in future posts.

Cheers for stopping by, PJ Wilson

The Truth About Carbs

Hi all, here are a quick couple of useful details about carbohydrates (CHO)

• Primary source of energy for body functions and muscular exertion
• Simple Carbs, Fruit, Juice, Milk – Ideal for a quick fix of energy just before or after exercise
• Complex Carbs, Rice, Pasta, Cereals, Breads – Provide more energy than simple carbs. Consume as part of a healthy meal somewhere 2 – 4 hours before exercise, and 2 hours after exercise
• Glycaemic Index (GI) – This is a measure of how fast carbs are absorbed from the small intestine into the blood stream.
• High GI – 70 or more, Mashed potato
• Moderate GI – 56 to 69, Rice
• Low GI – 55 or less, Beans, Chick peas
• A low GI diet will aid in weight loss and weight management

Sport nutritionists and exercise physiologists recommend that people who regularly exercise consume a high % of energy from carbs. A diet such as this enhances endurance, performance and delays exhaustion.

Your carb needs can be assessed based on your body weight and training volumes

Activity     Carbs/kg body weight/day

3-5hr/wk     4-5g

5-7hr/wk     5-6g

1-2hr/day    6-7g

2-4hr/day    7-8g

> 4hr/day    8-10g

Cheers for stopping by, 

PJ

Your Body’s Energy Needs

Hi all this is a follow on from the last post. The calculation below is to calculate your body’s energy needs in Kcals.

Healthy Living

To recap from the last post for weight maintenance your energy intake should be the same as your energy expenditure. For weight gain energy intake should be greater and for weight loss your energy intake should be less than your energy expenditure.

Step 1.

Find out your basal metabolic rate (BMR);

Age                          Male                                                  Female

• 10-18                       (weight/kg x 17.5) + 651           (weight/kg x 12.2) + 746
• 18-30                       (weight/kg x 15.3) + 679          (weight/kg x 14.7) + 496
• 31-60                       (weight/kg x 11.6) + 879           (weight/kg x 8.7) + 829

RMR =

Step 2.

Daily energy expenditure;

Sedentary (mostly seated or standing activities during the day)                    RMR x 1.4

Moderately active (regular brisk walking or equivalent during the day)     RMR x 1.7

Very active (generally physically active during the day)                                   RMR x 2.0

Daily energy expenditure =

Step 3.

Calories expended during the day;

Sport/Activity                                            Kcal/hr

• Aerobics (high-intensity)              520
• Aerobics (low-intensity)                400
• Badminton                                            370
• Boxing                                                    865
• Cycling 16km/hr                               385
• Cycling 9km/hr                                  250
• Judo                                                        760
• Rowing machine                                445
• Running (3.8min/km)                     1000
• Running (5.6min/km)                     750
• Squash                                                    615
• Swimming (fast)                                  630
• Tennis                                                     415
• Weight training                                   270-450

Estimated over 7 days and divided by 7 to get a daily average.

Daily exercise calories per day =

Step 4.

Maintenance calorie intake;

Daily energy expenditure + exercise calories per day = maintenance calorie intake

Maintenance calorie intake =

My own stats just show how it is done;

1. BMR    70kg x 15.3 = 1071
2. Daily energy expenditure     1071 x 2.0 = 2142
3. Calories expended during the day                                                                                                                                                 2hr of high-intensity aerobics per week = 1040                                                                                                                         4hr of mid to high intensity weight training per week = 400 x 4 = 1600                                                                                        1040 + 1600 = 2640                                                                                                                                                                     2640/7days = 377 average per day
   

   Healthy Lifestyle

4. 2142 + 377 = 2519kcals

• For me to maintain my 70kg weight I would need to consume 2519 kcals every day
• If I wanted to gain weight I would need to consume more than 2519 kcals per day
• And finally if I wanted to lose weight I would need to consume less than 2519 kcals every day

If you do you this calculation for weight loss or weight gain, recalculate it every 4 – 6 weeks as your exercise regime and your weight will have changed,

I hope this will help you with your goals and if you have any questions please ask.

Cheers for reading,

PJ Wilson

Eating for Exercise

Exercise and Healthy Eating

Hi gang,

Getting your diet right for your exercise regime is as important as the exercise itself. It all comes down to energy intake against energy expenditure. For weight maintenance these 2 should be the same, for weight gain your energy intake should be more and for weight loss your energy intake should be less than your energy expenditure.

You should look at having your last meal somewhere between 2 and 4 hours before training. This meal should be low on the glycemic index (GI), so there is a slow release of energy throughout your training session. If you exercise first thing in the morning, smoothies, fruit and cereals low on the GI would be a more practical option. These foods will release energy quicker to aid your early morning session. If we leave too much time between eating and exercise it could lead to hyperglycaemia (low sugar levels) and this will only lead to a poor training session.

A guide on how much to consume is between 2g and 2.5g of CHO/kg of body weight. CHO (Carbohydrate)

Try and keep your exercise sessions under 60mins but if you do go over that it would be a good idea to take on some simple carbs (high GI) at around the 40min mark. This will keep your energy levels up which in turn will keep the intensity of your training session up. The best way to stay on top of this is always have your training sessions planned out well in advance so you can better prepare your diet to suit.

After your training session look to eat as soon as possible. It is very important to replenish the body’s stores so as to increase recovery time. 1g CHO/kg of body weight within the first 2 hours after exercise. For someone who is looking to build muscle make sure there is a good source of protein in your meals. But also for weight loss, if you take on protein and build lean muscle this will aid in weight loss. Muscle burns more calories than fat so muscle tone is what you want to keep.

And finally WATER, muscles are around 70% water. Stay well hydrated during exercise.

I will put up a GI list, CHO list with rough weight guide lines and a list of good sources of protein to help you out with dietary needs very soon. I will also post up info on how to calculate your energy needs.

Cheers for stopping by, PJ Wilson

What is a healthy diet?

Hi all,

This question has so many answers and recommendations it can get a bit confusing. I am going to do my best to answer it in my own view.

A healthy diet should include the following;

• All the essential nutrients (Carbs, Proteins, Fats,, Vitamins and minerals) in the recommended amounts.
• Provide energy consistent with the maintenance of a healthy body composition (Ratio of fat to muscle)
• Support working and training sessions
• Aid with your recovery from training sessions
• Provide for long term health

Tips to set the scene;

• Eat to sustain health
• Stay away from fad diets
• Avoid high fat fillings and toppings
• Eat more often with smaller amounts
• Make sure to eat breakfast
• Eat plenty of fruit and veg.
• Make small and gradual changes
• Make time to eat

Cheers for stopping by,

PJ Wilson

Healthy Eating

15 Fitness Tips

1. Set achievable goals; When you hit a goal you have set out to reach the feeling of
   

   Every day fitness

   accomplishment is just fantastic. In my view the way to set goals is by setting small ones that lead up to your ultimate goal.
   

2. Do not try to do too much at first; When starting out in fitness/exercise one of the most common things you will see is someone doing marathon sessions lasting anything up to 2 hours. This can become daunting very fast and you can fall out of fitness just as fast as you came in. Start small and build up, this will ensure that you stay motivated about your training.
3. Quality can be as valuable as quantity; What I want to say here is stay focused on technique first. This is more for the weight lifters and it means just as I say, practice technique and master it before adding on weight. It is all too easy to get caught up in how much weight you can move and not how you are moving it. The big danger here is injury and believe me there is nothing more frustrating than injury.
4. Eat for health; Try not to get caught up in fad diets. When you look at your food intake make sure you include all the healthy essentials eg. Carbs, Proteins, Fruits and Veg. Eat more often and cut down on portion sizes, this will help your metabolism to keep ticking over. If ever in doubt about your dietary intake go and see a good dietician.
5. Vary your training; Keep your workouts fresh. Try new aspects of training every 4 – 8 weeks. Trying new styles of training will keep you interested. But do try to stick to a new training regime for a minimum of 4 weeks so your body can reap the benefits.
6. Get involved in group fitness activities; I find the social aspect of group fitness very stimulating. I enjoy exercising with others especially when there is a bit of a joker in the group. That one person can can make the experience so much more enjoyable.
7. Do not get obsessed with watching your weight; I would advise that you cut down standing on the scales to every 3 – 4 weeks. You will be more motivated by the bigger loss after that period rather than standing up on it every week.
8. Track your body fat % rather than your weight; When in a weight loss program it is important to gain muscle tone as muscle will help in fat break down. The thing about this is muscle weights more than fat and some people do not understand how they did not lose weight on a certain week. If you track your body fat% you will see that you have put on muscle instead. For anyone who might be thinking that I do not want to put on too much muscle remember that muscle-building (hypertrophy) is a lot harder and takes a lot more dedication than people think.
9. Add resistance to your workouts; As mentioned before resistance will help build muscle tone which will aid in fat loss.
10. Get yourself a training partner; By having a training partner exercise can be easier. First of all you can keep each other motivated, and when you set a time to go to the gym/track the last thing you want to do is let your partner down by not turning up. Yet again I just love the social aspect of it.
11. Do a couple of personal training sessions; Fitness 15.It might sound like I am trying to sell my own service here but we are educated in the area of health, exercise, strength and conditioning and personal training just to mention a few. Some people like to be motivated by another. I personally train with personal training friends of mine, the main reason is we network and learn from each other. Even for the more experienced exercise enthusiast you never know what you might pick up. I love to learn and I am always ears open to anyone who can teach me.
12. Only use small increments when putting extra weight on you lifts; This one is for the weight lifters again. When in the gym it is so tempting to try and pack on the weight and lift as much as possible. The risk with this is injury. A good guide is 2.5kg and less for upper body movements and 5kg and less for lower body movements. The key here is patience.
13. Get outside in the fresh air; A change of scenery from the gym floor can make such a difference. When the sun is shining it feels so good to exercise out in the open.
14. Indulge yourself; Allow yourself a break from exercise. Your body will appreciate it. This can be 5 to 7 days off every 8 – 10 weeks, a deload (low intensity exercise) week every 5th or 9th week or your holidays.
15. Find what you like and you will never dread exercise; The key to success is enjoying what you are doing.

Thanks for stopping by, PJ Wilson.

Welcome to the Fitness 15 Blog

Everyday Fitness Coaching

Fitness 15 are a unique and exclusive personal training service operating in Mallow, Co.Cork in Ireland. We offer individual coaching that only an athlete would expect.

Have you always promised yourself that one day you would make time for your complete physical and mental makeover?  Well now is that time – look, feel, and perform better than you could have ever imagined was possible.

Check in on our blog to hear some easy fitness tips, latest news and upcoming training programmes.

Thanks for stopping by!

PJ Wilson