Friday, May 23, 2008

PREGNANCY AND EXERCISE

The topic needs a long and detailed explanation; my next few posts will concentrate on the Pre & Postnatal Exercise Recommendations. First I will take short route to explain the physiology of pregnancy briefly.

In the past exercise during pregnancy is considered taboo, and pregnant women was encourage to adopt a sedentary lifestyle (you can get the concept from the Dhivehi word “Baliveinnun”). But now pregnancy is considered as a unique time for behavior modification, and is no longer considered a time for confinement.

Sports Scientists and Medical Doctors confirm the following as concern areas when exercising during pregnancy.

1 – Miscarriage: A concern for many women considering and exercise program during pregnancy, particularly on the first trimester. There are number of reports indicating that running or aerobics does not increase the rate of spontaneous miscarriage (Jarret and Spellacy, 1984; Clapp, 1998)

2 – Congenital defects: It appears that continuing regular exercise does not increase the chance of a birth defect in a baby.

3 – Premature outcome: All the available evidence indicates that continuing or starting a regular exercise program does not increase a woman’s chances of either rupturing her membranes or going into premature labour (Lokey et al, 1991)

4 – Foetal development: Clapp (1998) states, that if a women exercises 20 minutes at a moderate intensity (intensity to measured using the Rate of Perceived Exertion) three times a week right through out the mid and late pregnancy, she will restrict foetal fat deposition without interfering with the growth of other foetal tissues.

Physiological changes during pregnancy

1 – Cardiovascular adaptations: The pregnant mothers body works harder than ever before demanding more oxygen, this means the symptoms of tiredness occurs sooner.

2 – Thermoregulatory adaptations: Feotal hyperthermia, leading to abnormal foetal development, is a concern if the mothers core temperature is elevated following exercise. In addressing this concern the mother’s resting body temperature is reduced and her ability to get rid of the heat the skin is improved.

3 – Respiratory adaptations: Feeling of breathlessness is coomon with a mild exertion. Due to the physiological changes in the body (rib cage elevates and widens to compensate for the restricted movement of diaphram) the deapth of every breath taken increases by 50%.

4 - Hormonal adaptations:
Oestrogen: stimulates the growth of the uterus and breasts, and high level of oestrogen can result in excess water retention, nausea (specially in the first trimester) and joint looseness.
Progestrone: Thickens and develops the walls of the uterus, controlling and relaxing to stop contracting excessively.
Relaxin: Softens ligaments, cartilage and the cervix, allowing these tissues to spread during deliver. This is a major area you should be careful whilst doing stretching exercises.
Insulin: resistance increases during pregnancy, this make the pregnant women’s pattern of energy utilization similar to that of a mild diabetic. In mid and late pregnancy insulin resistance serves to utilize more fat for maternal energy and rest during exercise.

5 – Musculoskeletal adaptations: The position of the growing uterus together with the weight gain causes expectant mother’s center of gravity a shift (up and out) increasing the mechanical stress on particular areas (Wang and Apgar, 1998). Becoming increasing lordotic the stomach muscles can be strained as they stretch and the back may become sore. When the belly grows through pregnancy strong abdominals are needed to support the weight of the baby and to protect the back, also will give the muscles of the uterus some extra help during delivery.

With reference to the above information it is clearly understood that it’s important to prepare yourself for pregnancy, doing some fitness programs strengthening your cardiovascular fitness and strengthening your muscles specially the abdominals and the pelvic floor muscles are vital.

Monday, May 19, 2008

BE A FITNESS PARENT

The percentage of obese children has more than doubled in the past 30 years. Many factors are affecting the epidemic around the globe. What if I say technology is the real culprit for children to adopt a sedentary lifestyle, yes we have taught our children to sit in from of the TV watching their favorite program, playing the most modern video games or sitting at the computer without any kind of physical activity.

What exercise is the best for your child? From traditional “Aila Kulhun” to dancing whichever your child stays interested in will keep your child fit and healthy.

Below are some guidelines on activity recommendations for children,

INFANT:
No specific requirement (Physical activity should encourage motor development)
TODDLER:
1 ½ Hours (30 minutes planned and 60 minutes unstructured physical activity)
PRESCHOOLER:
2 Hours (60 minutes planned and 60 minutes unstructured physical activity)
SCHOOL AGE:
1 Hour (Break up physical activity to bouts of 15 minutes)

My 5 tips to raise a fit child,

1 – Be a role model, as parents adopt a healthy lifestyle on your eating habits and activity habits.
2 – Participate in physical activities with your child, go walking, swimming or what you child fancies
3 – Teach and establish a proper and regular physical activity timing for your child
4 – Keep it fun, make you child participate in activities he or she likes, school sports like football, tennis or athletics are all good options if your child enjoys it
5 – Establish proper meal timings for your child with good nutritious food

It’s time all parents become fitness parents to better your child’s future.

Sunday, May 11, 2008

REDEFINED INTENSITY – Home Exercise Program For Beginners


Redefined Intensity from Zeroc on Vimeo.

It all started with this blog during February 2007, as a personal trainer I was committed to train my clients to the best of my ability. But this space of mine on the internet opened up a totally new venture for me in my chosen career.

My interest to educate public has grown enormously; this is a dream project where I will be releasing an exercise VCD called REDEFINED INTENSITY – Home Exercise Program for Beginners which will instruct people to workout at home with the use of only a pair of dumbbell at beginner level 1 and beginner level 2. The project has begun … COMMIT TO BE FIT

My aim is to complete this project and donate all the finances raised from this project to KUDAKUDHINGE HIYA (for the children in need).

I request any interested sponsors who wishes to contribute in this dream project to contact me on zinan@fitness.com.mv

Thank you

Friday, May 9, 2008

BUT? … GET YOUR BUTT ON RIGHT TRACK!

But, Bill Phillips says 20 minutes, 3 days a week is the solution …
But, Doesn’t daily cardio burn ups muscles …
But, I believe doing hundreds of sit ups daily trims the waist line …
But, Some says in a cardio routine you start to lose fat after 2o minutes …

People have plenty of buts, the irony is, with all these buts they still can't figure out why they are not loosing those annoying body fat.

You must be wondering if you should do short duration high intensity or long duration, low intensity cardio routines. Experts suggest that High Intensity Interval Training is one of the best cardio training systems if you are trying to lose fat. Provided you are healthy and your doctor approves you to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness.

In other words, forget the buts and get your butt on the right track! Put your mobile phone and the magazine away and do a real cardio workout. Your body will get leaner day by day …

High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes.

Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6.o: 5 Minutes (Warm Up)
Speed 7.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 8.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 9.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 10.0: 1 Minute (Work Interval)
Speed 6.0: 1 Minute (Recovery Interval)
Speed 11.00: 1 Minute (Work Interval)
Speed 6.00: 1 Minute (Recovery Interval)
Speed 12.00: 1 Minute (Work Interval)
Speed 5.00: 5 Minutes (Cool down)

You may also use a stationary bike or any piece of cardio equipment by changing intensity on a similar manner as given above. Well it’s not all about giving it a try on the treadmill; you need to do some adjustments in the diet to maximize results.

Five small meals a day for women and six small meals a day for men or just forget it is the right phrase used by the nutrition professional.

The benefits of frequently eating include:

1 - Faster metabolic rate
2 - Higher energy levels
3 -Less storage of body fat due to small portions
4 - Reduce hunger levels and cravings
5 - Steadier blood sugar and insulin levels
6 - More calories usable for muscle growth
7 - Better absorption and utilization of nutrients

Yes you can get some good results with a well constructed three meals a day but it would not even be near to your maximum potential. It would be like comparing a Porsche to a Toyota.