The Right Moves to Getting Fit

Even though the summer is well and truly over, maintaining one’s fitness is crucial as the shorter evenings take hold. It’s important not to allow the body to gain too much weight as this puts extra pressure on the body’s cardiovascular system (the heart & lungs). Every stone gained in excess body weight can take between six and twelve weeks to lose once you start exercising regularly. The important thing to remember is do some physical exercise over the coming months. For anybody who has been exercising regu- larly it would be a great shame to lose all the benefits gained over the summer. Remember, you don’t have to exercise with the same intensity and regularity as the previous few months. Just two or three exercise routines a week can help keep you in shape. For those who are just starting… well done, and remember that exercise is a great way of meeting new people and creating a healthy lifestyle.
The first thing anybody should do before starting any new exer- cise programme is consult a doctor. I would advise anyone who exercises or plays competitive sports to go for regular check-ups (at least twice a year). Your doctor can carry out all the necessary tests and can advise you on what sort of exercise you should be doing and maybe even advise against certain types of physical exercise depending on your specific requirements. Certain sports and exercises can have adverse effects on some people and this is why it’s important to consult a doctor and get expert advice before starting or increasing your exercise routine.

Running has become a very popular way of keeping fit; in fact more and more women in Ireland are running/walking in mini marathons like the recent Flora women’s mini- marathon held recently in Dublin. This has been a great success and thousands of women are raising large sums of money for very worthwhile charities while getting fit in the process. More and more people are realising the health and emotional benefits gained by taking regular exercise. It is a well-documented fact that when we exercise our body produces a chemical called serotonin, which in turn releases endorphins in the brain and creates the feel good factor we get during and especially after physical activity. This natural high is very beneficial as we move into the shorter days and is a great way of warding off the winter blues. Regular exercise can be very helpful for people who suffer from depression and can help promote a feeling of emotional and physical wellbeing. Like walking, running can be a great way of getting and keeping fit. Remember, if at all possible run on the grass and always use proper running shoes. I would always suggest that people start out walking and then slowly introduce running into their fitness programme. A combination of both is very advisable, for example, two twenty to thirty minute walks and a run of between ten to twenty minutes a week would be a great way of staying fit. Always listen to your body and if something doesn’t feel right it probably isn’t best to continue at that level of training and intensity. It’s all about consistency and regular amounts of short activity are far better than one or two long sessions that might do more harm than good.

Cycling is a great way to get fit and tone the muscles in the lower part of the body. I would advise anybody who might be overweight and who suffers from any arthritic problems to cycle rather than to run. Unlike running, cycling is a low impact sport and does not put the body under the same stress and strain as running. Cycling outdoors is best, but if the weather doesn’t permit, then find your nearest gym and try cycling on a stationary bicycle (Yes! The bicycle moves but goes nowhere). The latest phenomenon is called spinning: this is where a group of people use these stationary bicycles and pedal at certain speeds for a specific time. Spinning can be fun and a great way to keep fit, but remember only get involved in spinning when you feel your fitness levels are improving. Weather permitting; I would suggest cycling twice a week for up to about forty minutes per session at a moderate pace (you’ll have to judge this for yourself ). Pedalling, rather than pushing big gears is the best way to build your fitness levels. Pedal in a gear that feels most comfortable for your legs. This makes your legs work at a higher frequency but at less intensity.

Walking is perhaps the most common way for people to get fit and stay fit. For best results I would suggest at least three to four sessions per week of approximately twenty to thirty minutes. This can vary in moderation and intensity and can be increased as your fitness levels improve. For those just starting, I would suggest two to three sessions per week of approximately ten to twenty minutes. The best time to exercise is early morning after a good night’s sleep: this is when the body is most alert; this can make a significant difference when trying to burn calories and lose weight. Don’t worry if you can’t do this, finding the time to exercise is the most important factor in all of this. When doing light to moderate exercise like walking, I would suggest, avoid eating too much before the walk. This is why early morning and before breakfast is best. The aim of the walk is to burn calories, lose the fat and tone the muscles. When we eat too much before exercise, especially exercise of short duration and low intensity our bodies tend to draw on carbohydrate (fuel) from the food and this means that our metabolism is not working effectively
in the burning of calories and the breaking down of fat cells. Exercise before the consumption of food means the body begins to draw on its energy reserves and this speeds up the whole process of fat and calorie burning. Before starting any walking I would suggest purchasing a good pair of walking shoes. I would also advise getting measured and fitted for a shoe, as this will mean fewer problems with sore feet and chafing later on. Unless you have any specific requirements or recurring injury problems there is no need to spend more than €50 to €80 on a pair of shoes, any of the brands will suffice. Whether starting or established walking can be done in groups with friends of similar fitness levels. Bringing the baby along in the pram is also okay and can be very beneficial for both toddler and mother. By bringing along the pram you are getting an upper body workout and a chance to catch up on all the news. Walking can be done on any surface, but if there is a park or green space nearby I would suggest using this because walking on softer surfaces helps reduce the prospect of sore and tired muscles and the possibility of injury. Varying the terrain and surroundings can be very beneficial and can help keep you motivated throughout the winter and autumn months.

This is an exercise I would recommend to most if not all people. Now would be a great time to learn how to swim and think about all those lazy days no longer spent by the sea, but in the sea relaxing and enjoying the feel of the water around your body. Swimming is particularly good for people who are very overweight and would find walking too much a stress and strain on the body. Many public and private swimming pools offer adult swimming classes so there’s no excuse not to try it… and remember you’ll be with like-minded people. Swimming is very beneficial to pregnant mothers because there is very little stress and strain put on the body. Swimming is what’s known as a very low impact high cardiovascular sport. In other words, it puts very little stress on the skeleton framework (bones inside a person’s body) but gives a great work out for the heart, lungs and the blood vessels. Because of this one can swim as many times a week as possible. Pregnant mothers can swim right up to the final weeks of pregnancy. Of course it’s always advisable to take your doctor’s advice during this time.

The important thing to remember is to exercise, and by doing small amounts regularly the body responds more positively. Any of the above exercise or fitness routines are a great way to get fit and stay fit throughout the winter months. You can choose any of these fitness exercises and vary the disciplines to suit your specific requirements. Joining a gym is a great way to keep motivated and meet new people. Aerobic classes and dance classes can be added to these fitness routines to create variety and keep you interested. A sensible diet combined with regular exercise will help keep you fit and avoid the risk of obesity and heart attack at a later stage in life.





Contact Ger @ 086-3773173 or e-mail: gmosullivan@eircom.net
BA. (Hons) Dev. LMT. IMTA. NCTC. Certificate
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