Galway Advertiser 1999/1999_07_29/GA_29071999_E1_012.pdf 

Extracted text

O'Connor
c
News Views Fashion Features

3

Fit f o r a n y t h i n g
TODAY, THE most preventable and perhaps the most difficult diseases to prevent are those which depend on personal behaviour.
Yet heart disease, obesity, alcoholism, smoking related diseases, and other drug dependencies are among the most preventable of our time. If you eat a lot of junk food, smoke, drink too much, and do not take regular exercise, you are in a no-win situation. Regular exercise and a sensible diet will ensure you not only look good but feel great too. For many, it is only when ill-health strikes that they are spurred into action. Pains in the joints, nagging headaches, and stomach pains may alert you to the personal d a m a g e that an u n h e a l t h y lifestyle can cause. The best way to lose fat and keep fit is to combine healthy eating with regular exercise, say fitness experts. Exercise raises the metabolic rate, making the body use food energy for fuel so there is less surplus to be stored as fat. Exercise hard for half an hour, three times a week and the post work-out burn-off can make a difference of five to 10 pounds over a year without any special diet, say experts. It is never too late to improve your health and if you begin gently, you will soon reap the rewards. Exercising regular ly helps to keep the circulatory system in good working order which in turn reduces the likelihood of heart disease and also keeps blood pressure down. Exercise also delays the deterioration in strength, stamina, and suppleness which accompanies the ageing process and best of all, it alleviates stress. Learning to relax through exercise can help. It is not the external situation which produces stress but our reaction to it. People under pressure improve psycho logically with quiet meditation. When it is combined with a physical outlet, the benefits are even greater. Research indicates that the feeling of positive wellbeing which follows exercise may be due to a series of complex chemi cal changes stemming from the brain which help to release energy. running, or cycling? Or maybe you prefer your exercise not to be purely recreational. Self-defence fulfils a functional purpose and yoga teaches us about self-awareness as well as body awareness.

MAKING THE ~FIRST MOVES
* It's never too late to begin. However, if you have not taken any exercise for some time, have recently been ill, have any joint problems, or are over 40 years, check with your family doctor before doing anything too strenuous * Begin slowly and steadily, adding to the number of repeat exercises as you improve and become more supple * Every session should start with a warm-up routine to help raise your body temperature and reduce the chance of injuries. * Do not exercise after a heavy meal. Wait at least two hours. * Use an exercise mat * Always exercise in a warm room because cold muscles are injury prone * If you are following a specific exer cise routine, pay attention to your align ment. Backs and knees should always be protected from strain * Exercising in front of a full-length mirror makes it easier to check and cor rect your position, if necessary

SELF-DISCIPLINE

If you decide you want to get fit, ask yourself whether you want instruction, company, or competition from your cho Your figure will look better too. All that sen exercise. Are you a team person or a excess flab toned up will make you look solitary one? If you lack self discipline, trimmer and slimmer. Do not be discour being part of a team will keep you on the aged if your bathroom scales does show a right track. Do you want an activity that dramatic weight loss. The important thing involves organisation like booking a is that your improved body shape will be squash court in advance or do you prefer a just reward for your efforts. spontaneous exercise such as walking

TONE UP

* Don't give up after a few weeks if you have not seen any results. * Always wear something comfortable, few minutes at the end of your session * Don't give up after a few weeks if such as a leotard or tracksuit you have not seen any results. Remember * Breathe steadily during all exercises how long it took you to get unfit and * Try exercising to music * Do not ignore pain - it's your body overweight and realise you have a lot of making up to do. The more exercise you saying STOP * Easy, rhythmic movements are best - do, the quicker you'll see results. If you walking, cycling, and swimming are some exercise three or four times a week at a fairly lively pace, you should see a differ of the best all round forms of exercise * Be sure to wind down after an exer ence in your fitness level within three to cise session. Don't stop suddenly follow four weeks. ing a vigorous routine. Slow the pace of your activity to a comfortable level for a