According to new research a weight training regime can help double the chances of smokers kicking the habit.
Research published by The Miriam Hospital in Rhode Island, USA, follow on from previous studies that aerobic exercise can reduce cravings for cigarettes as well as controlling weight gain after giving up.
The study followed 25 male and female smokers between the ages of 18 and 65 who reported smoking at least five cigarettes a day for at least one year.
The participants received a 15-20 minute smoking cessation counselling session as well as an eight-week supply of nicotine patches before being placed into two random groups.
For 12 weeks the resistance training group engaged in two, 60 minute training sessions per week.
The full-body routine involved 10 exercises, with researchers gradually increasing weight and intensity every three weeks. Participants in the control group watched a brief health and wellness video twice a week.
At the end of the 12 weeks, 16 per cent of smokers in the weight training group had not only quit smoking, but had also lost weight and body fat.
In comparison, just eight per cent of individuals in the control group had quit smoking and also reported an increase in their body weight and fat ratios.
Read more: http://www.dailymail.co.uk/health/article-2024533/Pumping-iron-double-chances-quitting-smoking.html#ixzz1V52kpqHM
Wednesday, 17 August 2011
Friday, 5 August 2011
Official-Only a little time exercising can still help reduce Heart Disease
A new study shows just 150 minutes (2.5 hrs) of moderate exercise each week is enough to lower the risk of heart disease by 14 per cent.
The findings by Jacob Sattelmair, of the Department of Epidemology at the Harvard School of Public Health in America, corroborate current guidelines published by the Department of Health and also shows that the more someone exercises the greater the health benefits.
http://www.telegraph.co.uk/health/healthnews/8675117/Even-moderate-exercise-cuts-heart-disease-risk.html
The findings by Jacob Sattelmair, of the Department of Epidemology at the Harvard School of Public Health in America, corroborate current guidelines published by the Department of Health and also shows that the more someone exercises the greater the health benefits.
http://www.telegraph.co.uk/health/healthnews/8675117/Even-moderate-exercise-cuts-heart-disease-risk.html
Thursday, 4 August 2011
Slight change to Family Fitness for the summer
I'm pleased to say that Family Fitness will be continuing throughout the summer holidays.
Due to Lloyds Park Surestart Centre not being able to finance me during this time the price for each class will be £5.00.
If you have older children you can also bring them along for no extra charge!
Due to Lloyds Park Surestart Centre not being able to finance me during this time the price for each class will be £5.00.
If you have older children you can also bring them along for no extra charge!
Tuesday, 12 July 2011
Advert Workout
One of the main barriers to fitness a lot of people complain about is the lack of time. We all live such busy lives that it can feel almost impossible to find the time to keep ourselves fit. People can normally find the time to watch t.v. and so the 'Advert Workout' is a great way to combine watching the telly with exercise.
So next time the adverts come on instead of making a cuppa have a go at doing the exercises below. An average advert lasts for 30 secs so do an exercise for each one. Below are some suggestions and how to perform each exercise.
PUSH UPS:- This will work your chest, arms and stomach muscles. You can do this with knees on or off the floor. Hands should be about 1 and a half to 2 shoulder widths a part with hands directly under the shoulders. Keeping the back flat and stomach tight lower your body to the floor until your arms are in an L shape and are inline with shoulders. Remember to breath. Then raise body back to start position and repeat.
SQUATS:- This will work your bottom and leg muscles. Start with feet about 2 hip width across. Keeping your back straight and stomach muscles tight, take a breath in and bend legs as low as you can, no lower than a 90 degree angle and avoiding the knees going over the toes. Then breath out as you slowly return to start postition.
AB CRUNCH:- These will work the upper abs. Lay on your back, with legs about hip width apart. Either bring your arms across your body (easier version) or hold finger tips against temples with elbows sticking out to the sides. Slowly bring your head and shoulders off the floor and breathing out at the same time. Squeeze your stomach muscles at the top and then slowly lower your head and shoulders back to the floor-repeat.
REVERSE CRUNCHES- These work the lower abs. Lay on your back, arms laying by your sides, put your legs together and raise them until the knees are slightly below the hips, keep the legs slightly bent. Slowly bring the knees to your chest and lift your bottom off the floor, keeping the small of the back on the floor and arms relaxed. Then return to start position. Breath out on the lift and in on the lowering phase.
JOG ON THE SPOT- This works your heart, lungs and lower body. Just like it says, jog for the duration of the advert. For a harder version try sprinting.
THE PLANK:- This works all the core muscles-(avoid doing this exercise if you are suffering from high blood pressure). Place elbows and lower arms on the floor and lift body up until the hips are in line with your shoulders, knees and ankles. Draw your belly button towards the spine and avoid holding your breath. Hold for the duration of the advert. Easier version would be one or both knees on the floor.
Enjoy and let me know how you get on.
So next time the adverts come on instead of making a cuppa have a go at doing the exercises below. An average advert lasts for 30 secs so do an exercise for each one. Below are some suggestions and how to perform each exercise.
PUSH UPS:- This will work your chest, arms and stomach muscles. You can do this with knees on or off the floor. Hands should be about 1 and a half to 2 shoulder widths a part with hands directly under the shoulders. Keeping the back flat and stomach tight lower your body to the floor until your arms are in an L shape and are inline with shoulders. Remember to breath. Then raise body back to start position and repeat.
SQUATS:- This will work your bottom and leg muscles. Start with feet about 2 hip width across. Keeping your back straight and stomach muscles tight, take a breath in and bend legs as low as you can, no lower than a 90 degree angle and avoiding the knees going over the toes. Then breath out as you slowly return to start postition.
AB CRUNCH:- These will work the upper abs. Lay on your back, with legs about hip width apart. Either bring your arms across your body (easier version) or hold finger tips against temples with elbows sticking out to the sides. Slowly bring your head and shoulders off the floor and breathing out at the same time. Squeeze your stomach muscles at the top and then slowly lower your head and shoulders back to the floor-repeat.
REVERSE CRUNCHES- These work the lower abs. Lay on your back, arms laying by your sides, put your legs together and raise them until the knees are slightly below the hips, keep the legs slightly bent. Slowly bring the knees to your chest and lift your bottom off the floor, keeping the small of the back on the floor and arms relaxed. Then return to start position. Breath out on the lift and in on the lowering phase.
JOG ON THE SPOT- This works your heart, lungs and lower body. Just like it says, jog for the duration of the advert. For a harder version try sprinting.
THE PLANK:- This works all the core muscles-(avoid doing this exercise if you are suffering from high blood pressure). Place elbows and lower arms on the floor and lift body up until the hips are in line with your shoulders, knees and ankles. Draw your belly button towards the spine and avoid holding your breath. Hold for the duration of the advert. Easier version would be one or both knees on the floor.
Enjoy and let me know how you get on.
Sunday, 3 July 2011
Stay fit & healthy cheaply
In these hard financial times it can be hard to keep yourself fit. Too high priced gym memberships or supermarket offers on high fat foods rather then the healthy can make it difficult to make the right choice at times.
Below are a few ideas to help keep you and your family fit and healthy.
1. Buy from the market- Pay for £ a bowl and freeze the fruit you can't eat. You can use the frozen fruit in smoothies.
2. Buy fruit and veg that is in season- These tend to be cheaper then buying fruit that is out of season and from abroad.
3. Make a stew/soup out of bits and bobs from the fridge- use any spare meat, chicken and veg that is in the fridge to make a tasty cheap nutritious meal for the whole family.
4. Train outside- instead of paying out for expensive gym memberships why not try jogging with a group of friends out in the local park.
5. Join a local community fitness class- these tend to be held in church halls or community centres and offers pay as you go rather then charging a monthy fee. Try my family fitness class on Tuesdays at 10.30 starting prices from only £1.50! Details @ www.titanfreestyle.com
Below are a few ideas to help keep you and your family fit and healthy.
1. Buy from the market- Pay for £ a bowl and freeze the fruit you can't eat. You can use the frozen fruit in smoothies.
2. Buy fruit and veg that is in season- These tend to be cheaper then buying fruit that is out of season and from abroad.
3. Make a stew/soup out of bits and bobs from the fridge- use any spare meat, chicken and veg that is in the fridge to make a tasty cheap nutritious meal for the whole family.
4. Train outside- instead of paying out for expensive gym memberships why not try jogging with a group of friends out in the local park.
5. Join a local community fitness class- these tend to be held in church halls or community centres and offers pay as you go rather then charging a monthy fee. Try my family fitness class on Tuesdays at 10.30 starting prices from only £1.50! Details @ www.titanfreestyle.com
Tuesday, 21 June 2011
Chingford Festival on Sat 25th June
My club Titan Freestyle Martial Arts will be doing a little demo at this event on The Green.
The Festival will have an array of entertainment including craft stalls, a circus workshop, inflatables and a climbing wall. This will be a great family day out.
Our demo will be starting on The Village Green at 3.40-4.10. So if you're in the area check us out-it'll be great to see you.
The Festival will have an array of entertainment including craft stalls, a circus workshop, inflatables and a climbing wall. This will be a great family day out.
Our demo will be starting on The Village Green at 3.40-4.10. So if you're in the area check us out-it'll be great to see you.
Thursday, 9 June 2011
Active Children = Happy Children
Children who take part in physical activity regularly are 20% happier compared to those who don't do any, according to a study conducted by Sainsburys.
The study involved 2,238 children, parents and teachers and showed that parents have a direct influence on their child's fitness. 72% of children in the study claimed that if their parents were more active they would be too.
Other stats showed 4 out of 10 children never exercised or did so only once per week and 20% of boys said they exercised 5 times a week compared to 7% of girls.
The study involved 2,238 children, parents and teachers and showed that parents have a direct influence on their child's fitness. 72% of children in the study claimed that if their parents were more active they would be too.
Other stats showed 4 out of 10 children never exercised or did so only once per week and 20% of boys said they exercised 5 times a week compared to 7% of girls.
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