Tips to change your life

Exercise

Increasing exercise intensity is not just about raising the weight or increasing the speed. An intensity change can be achieved by:

  • Increasing the time you exercise for
  • Decreasing the rest periods between exercises
  • Decreasing the speed of the exercise you are completing (resistance training)
  • Increasing the speed of the exercise (resistance training)
  • Changing your foot position in leg exercises
  • Changing the grip position during exercises
  • Change the angle that you exercise at

The next time you would like to change an exercise intensity, remember a few of the above, and please remember it is not always about heavier or faster. Control of the exercise or session is always paramount.

Nutrition

Eat more fibre for optimal health. Suggested Dietary Targets for fibre intake are 38g for men and 28g for women for optimal health (this is higher than the Adequate Intake recommendations of 30g men and 25g women). Choose wholegrain cereals with ≥8g fibre per 100g, bread with ≥6g fibre per 100g, snacks with ≥1.5g per serve. Increase fibre intake gradually, over weeks not days to avoid gastro-intestinal upset. Completed for David’s Health & Lifestyle Studios by Adelle Purbrick, www.bodybalancenutrition.com.au

General Life

You are always important to someone, no matter who you are, what you do, or wether they remember to appreciate you. Your value to others may surprise you and come from the most unexpected places.

Weekly Exercise Suggestion

For all our runners that would like to improve their speed and their cardiovascular resilience, here is a good session for you to have in your program. When you are out and about find yourself a place you can run that is in relation to the normal longer run you would be completing, as per the list guide below:

  • 2.5 km = 250 meters
  • 5 km = 500 meters
  • 10 km = 1000 meters
  • 20 km = 2000 meters
  • 40 km = 4000 meters

Pick yourself five random exercises you are able to complete at the start and finish points without to much hassle of setting up. You then run your distance keeping an even but slightly faster than normal pace. Once you reach the distance, complete one of the exercises for 2 minutes. On completion you then repeat running the distance, trying to keep that even, slightly faster than normal pace. You then complete another exercise, repeating this sequence until you have finished five runs in total. Have a good warm down and a stretch afterwards.

Wise Words

“There is enough in the world for everyone’s need, but not for everyone’s greed.” — Mahatma Gandhi

Have a great week everyone and keep healthy,

David

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