Your exercise tip – I am tired; why should I exercise?
You will feel better if you do than if you don’t.
We all become fatigued both physically and psychologically from time to time, that is a consequence of the life we lead. Exercise can play a key role in alleviating this, short and long term.
Short term, the body will burn off open up the arteries, delivering more oxygenated blood to the working muscles and the body, as well as removing waste products that can make us feel sluggish. It will also remove waste product at a faster rate, effectively ‘cleaning’ the body.
Long term we will feel better for having trained, especially if we have a specific goal in mind. There is nothing worse than looking at our progress, seeing we may not be achieving what we want, then berating yourself because we did not train that time – trust me, I know.
Go out and exercise when you are tired, even if you reduce the time and the intensity, something is better than nothing.
Your health tip – The good fats
There is a saying ‘not all fats are created equal’. Last week we looked at the trans fats which cause serious issues if they are consumed in our diet. The fats covered today are polyunsaturated and monounsaturated fats (these include the Omega fats).
These fats are found in food like olive oils, nuts, butter (consumed in small quantities), shellfish and fish (just to name a few). Replacing trans and saturated fats with the unsaturated fats will help increase the good cholesterol in the body (HDL) and reduce the bad cholesterol (LDL) in the blood. They also contain more beneficial nutrients, especially unprocessed forms.
Like any food, consuming these fats in excess levels will still contribute to health issues, so use them in moderation.
Exercise of the week – The burpee
This week we are looking at an exercise that is a good resistance, cardiovascular and functional exercise (especially for getting off the floor or up onto that surf board) called the burpee. These are a great exercise for impact through the bones and will also help improve dynamic strength and abdominal integrity. Tips for the burpee are:
- Start with a slow up and down movement, taking the time to get yourself stable and balanced before moving. As you become more proficient, increase the pace.
- Try for a smooth rhythm to begin, aiming for a set number of choice, rather than speed. Try completing them to a cadence once you are happy (one every six seconds to start).
- Breathe when you can, trying to be as smooth as possible.
- If it hurts stop.
Your life tip
Believe in the ability of others. Don’t let experience with others cloud your current situation.
This week’s wise words
“No one can make you feel inferior without your consent.”
Eleanor Roosevelt
Have a great week and keep healthy in 2017. David.