Your exercise tip – Definitions of exercise levels
With so many recommendations out there on how we should exercise, clarification on the intensities is needed. Over the next three weeks I will clarify the three levels, which are general health recommendations, moderate activity and vigorous activity.
There are also three grades or choices of exercise habits which dictate the results received. These choices will tell you what intensities you need to work at. They are exercise for general health, for substantial health benefits, or additional/extensive health benefits.
Exercise for general health recommendations are considered the minimum level that the average person needs to be completing. This is defined as 30 minutes of moderate activity daily, in a singular session or combined amounts throughout the day. This will not help with weight loss or keeping you at a high level of fitness
Next week we will cover what moderate activity is and exercise for substantial health benefits.
Your health tip – What is upsizing doing to me?
A recent analysis in the USA found that people were upsizing to larger meals due to the perceived better value. For every 37 cents spent upsizing, a person gained 2000 kJ/500kCal, gaining 36 grams of fat and the end cost was an extra $1 that needed to be spent on health care. Is that good value?
Exercise of the week
This week we are covering a basic pulling exercise that improves shoulder, arm and back strength called the Lat Pulldowns. Tips for this exercise are:
- Breathe out when you pull downwards, trying to keep the movement smooth.
- Use the supine (underhand) grip to start with. A wider grip will not give you any more benefit.
- Make the movement the same speed up and down. When the arms are all the way up, ensure you keep a slight bend in the elbows.
- Try not to jerk at any stage during the movement.
Your life tip
Compassion for others, no matter what the deed, first starts with yourself. Be compassionate to oneself and build from there.
This week’s wise words
“Everything has beauty, but not everyone can see it.”
Confucius
Have a great week and keep healthy in 2016. David.