Your exercise tip – sit-ups for strong abdominals (yes or no)?
No.
Sit-ups are a common option people utilise when wanting to ‘strengthen and tone their core’ muscles, but are they the best option? Unfortunately, they only strengthen one muscle (the rectus abdominous), and do very little for other supporting muscles. They can also contribute to issues with the lower back and the neck (particularly when completed incorrectly).
There are two parts to the abdominal structures. The first are referred to as local muscles, those that support the spine. The second are the global muscles, those that move the torso. To strengthen the whole structure, there are many options which will utilise all the local and global muscles together, in movements that will build strength through the entire torso.
Safe options include the bird dog, side plank, plank, ball plank (and variations), and the bird dog plank.
Your health tip – Types of fats we consume
Often today we hear in the media and through education sources, there are specific types of fats and whether they have a benefit or detrimental role to our health. With advancements in research and up to date knowledge, we are able to know the verified answers.
The good fats are promoted as polyunsaturated (mainly from fish – omega) and monounsaturated (mostly plant derived oils). These (in small amounts) are being shown to be healthier options, helping with possible reductions in cardiovascular risk factors and the lowering of cholesterol levels.
The bad fats are saturated (from animal products) and trans fatty acids (hydrogenated vegetable oils). These are thought to increase cholesterol levels and are found to be major components in the diets of those individuals that are in categories of higher risk to have heart conditions or illness.
Trans fats are a commercially created fat, based on adding a hydrogen atom to the structure of a fat (mono or polyunsaturated) which changes its structure to become solid at room temperature. This is completed to increase the shelf life of a product (such as margarine) or products that contain trans fats (usually processed fast foods).
If you are looking at weight loss, all fats are high in calories, so consuming amounts in excess of what is recommended is always going to increase the chances of weight gain. Having said this, we do need some fats in our diet to assist in essential processes.
Exercise of the week – running
This week we are looking at running as a form of cardiovascular exercise. Having running as part of an overall exercise program, has bonuses of being a good calorie burning, can have benefits to the bone mineral density and can be good for the body’s ability to handle forces of varying kind. Tips for running are:
- Keep your start pace slower, almost as if you are just breaking out of a fast walking pace. Try to maintain the arm swinging motion going forwards and rearwards (parallel to the body) straight out and back from the body, not across the front.
- Make sure you have a lighter, more comfortable shoe suitable for running. Talk to a podiatrist about the right shoe for your feet.
- Maintain an upright position, almost hips leading while running, to maintain good posture and reduce excess forces across joints. Start with short distances then gradually increase if need be.
- If it hurts stop.
Your life tip
Be committed to your goals. No matter what they are, keep focused and on track.
This week’s wise words
‘If you are too busy to laugh, you are too busy.’
Anonymous
Have a great week and keep healthy in 2017. David.