Fitness & Health

Lots of up to the minute Fitness, Health & Nutrition tips along with exercise programs to help you reach your potential

Exercise & Illness

Training hints and tipsPosted by wayne Sun, May 17, 2015 07:09:16

There are many old-fashioned myths about MSE training. (Muscular Strength Endurance Training). Many of these are simply wrong. It is always good to be cautious but when it comes to a point that you’re hindering your success, I think it’s time the facts are put out there for people to read!

Below are a list of benefits from various types of training.

Resistance Training in General:

- Joint Stability – Improved Posture – Improved Tone & Shape – Decreased Risk of Injury – Increased Bone Density – Improved Neuromuscular Efficiency

Strength Training:

- Hypertrophy (Fast Twitch Muscle Fibres) – Stronger Ligaments and Tendons – Improved Efficiency of the CP System


- Improved efficiency of Slow Twitch Muscle Fibres – Increased Capillarisation – Increased Size of Mitochondria – Improved Efficiency of Lactic Acid and Aerobic Energy System

Now just to pick out one of those that will help anyone in their daily lives. Increased Size of Mitochondria. First of all have you ever noticed how children are so full of energy and never stop bouncing around! Well they have a naturally high amount of Mitochondria. If one feels they have a lack of energy and are always tired, it would be useful to know that increased Cardiovascular exercise allows you to have more Mitochondria and therefore create MORE energy!

Don’t get me wrong, there could be other factors playing a role here too, such as lack of sleep, a bad diet where you aren’t eating the right things, however i urge you (Please remember to train at a sensible pace, if you are remotely unsure then consult your doctor) to give this a go. Resistance training and Cardiovascular exercise regularly. And soon you should feel alot more active and happier with yourself!


Exercise is good for us, FULL STOP.

With current concerns regarding health services and high levels of obesity. The fitness industry has a big responsibility in educating and assisting people to live healthier lifestyles and exercise more.

There are very few illnesses in which patients would not benefit from regular exercise and a good training plan. But please always remember, when starting to seriously increase your levels of physical activity. Check with your doctor first and increase things gradually. Jumping in head first will increase your chances of injury etc and just put you back.

So lets start with the obvious one for me, Heart Conditions.

How does coronary artery disease develop?

Exercise plays a very important part in both recovery from Heart incidents and maintaining health with a heart condition. now I may not be the norm in this situation but the basics are the same. Your levels of activity should depend on all your other physical conditions and be moderately increased as you improve.

Point number one is the most important and really obvious when you think about it.

THE HEART IS A MUSCLE, and as such really benefits from regular cardiovascular exercise.

In study after study, exercise has been shown to slash the risk of heart disease and add years to one's life, even among obese people and other high-risk populations.

While the benefits of exercise are well documented, the amount of exercise needed for those benefits to kick in is still disputed. The American Heart Association recommends at least 30 minutes of moderate-to-vigorous exercise (defined as reaching and maintaining 50% to 85% of your maximum heart rate) on most days of the week. A brisk walk, a bike ride, and light weight training all count.

If you are seriously out of condition then start off very steady.

Studies have shown that even less exertion can be beneficial. A 2001 Harvard study of nearly 40,000 women over the age of 45 found that walking just 60 to 90 minutes a week cuts the risk of coronary artery disease in half.

Another Harvard study suggests that several short exercise sessions may be as beneficial as one extended session, as long as the total amount of energy expended is equal. Yet those researchers also determined that only sports and other vigorous activity—and not light exercise like walking—significantly lower the risk of coronary artery disease.

I am more inclined to agree with Thomas Allisons Study, low intensity exercise to me is really just about moving. Our body was built to move so pulling weeds in the garden, sweeping the living room, walking through the grocery store is really just movement.

Where as any form of exercise can help you gain strength and confidence. If you want to protect your heart, you'll have to push yourself a bit harder, says Thomas Allison, PhD, an exercise physiologist and the education director of the Mayo Clinic's cardiac rehabilitation program. For maximum heart protection, shoot for 30 minutes of moderately vigorous activity every day.

Fat2Fit for a Healthy Heart. (local newspaper article. Some facts are slightly incorrect but you get the point )

STOURBRIDGE NEWS local man goes from fat 2 it and saves his life.

Stourbridge man set for Oarsome Challenge.

So enough about me and heart conditions. Next I want to look at training with Diabetes. In particular Type 1 Diabetes.

Exercise is a vital requirement in controlling diabetes. Staying fit and active will help to control diabetes and prevent complications.

Exercise will make it easier to control your blood sugar level because it increases your insulin sensitivity meaning after exercise your body will not need as much insulin to process carbohydrates.

Athletes and type 1 diabetes

Olympic Swimmer Gary Hall Jr

Olympic swimmer Gary Hall Jr. didn't let diabetes stop him from winning 10 Olympic medals.

Gary has Type 1 diabetes. He wasn’t diagnosed with the condition until he was 25 years old. At that time he was already an Olympic medalist, and was told by doctors that his swimming career was over. After taking a short time off to contemplate his next step, he decided to continue swimming. He hooked up with a good doctor and started learning how to compete despite the illness. The following year at the 2000 Sydney Olympics, Gary won the 50m freestyle in record time! Gary added two more medals (one gold and one bronze) to his collection at the 2004 Athens Games, despite being the oldest swimmer there. When he is not competing, Gary tests his blood sugar level eight times a day. On days when he races, he has his diabetes kit by his side as he constantly tests himself. Gary stresses the importance of disciplining yourself to maintain a consistent routine when comes down to managing your diabetes.

Gary Hall Jr. Says…

“With time, I was able to figure out, “Yes, I can do this.”

Gary Mabbutt (MBE )

Diabetes can have devastating effects but even in these circumstances, levels of fitness can help to cope.

Gary Mabbutt MBE is fondly remembered by football fans for his 16-year spell playing for Tottenham Hotspurs, where he went on to become Club Captain and played for England.

But off the pitch Gary has had to face a very different challenge after a diabetes-related complication brought him close to having one of his legs amputated.

Gary, who decided to talk about his experience to help raise awareness of Diabetes UK’s foot campaign, was diagnosed with Type 1 diabetes at the age of 17. A diagnosis of Type 1 is always a life-changing experience, but for Gary it had the added difficulty that he was told by his specialist that it meant the end of his dream to be a professional footballer.

“Hearing this news and the prospect of losing a career I had worked so hard for was absolutely devastating.”

But desperate for a different answer, Gary approached other specialists until finally the fourth one he asked suggested he could continue playing and see how it went. Thirteen years later he had clocked up more than 750 appearances for Tottenham and won 16 caps for England.

Gary's career in professional football meant he always had a healthy lifestyle and taken particular care of his legs and feet. As someone with Type 1, he would always check his feet every day and talk to a healthcare professional about any changes.

But four years ago Gary began to experience tingling and numbness in his feet and then started to get cramps when he was out on his daily jog with his dog. He talked to his specialist about it but there did not seem any cause for great concern.

Then, in the early hours of a morning in March 2013, Gary’s life changed forever. He woke in agony because of an extreme pain in his left leg.

“The only way I can describe it is being a bit like cramp but five times worse,” Gary said. “Because the pain was so bad, I knew straight away that something was very wrong and I started to seriously worry about my leg. But I did not want to wake my consultant in the middle of the night and so waited until 6 am to give him a call. It was a real mistake, as I realise now, a few hours can make a huge difference and I would advise anyone else in the same position to pick up the phone straight away.

“When I finally spoke to my consultant, he advised me to get to King’s College Hospital immediately. Looking back, I should have got an ambulance, but at the time I decided to use public transport and so had to endure a train journey and then get on the Tube to get to King’s. It was an awful journey, with the leg in such a lot of pain and thoughts racing through my mind about what was going to happen to my leg.”

When he finally arrived at the hospital, he was examined and told he had a blocked artery that meant no blood was travelling to his leg (this is also known as a ‘foot attack’). He was told they would need to operate immediately if they were to have any chance of saving the leg.

"There was a serious chance that I would lose my leg"

“The news that there was a serious chance that I would lose the leg made me feel terrified and I could feel the hairs stand up on the back of my neck,” said Gary. “The surgeon told me that he literally didn’t know whether I would still have my leg when I woke up from the anesthetic. I dreaded the thought of waking up and looking down and seeing that I only had one leg. The last thing I remember saying to the surgeon before I went under was: ‘Please have a good day at the office today.”

The surgeons cut from his groin down to the bottom of his leg to try to find a vein long enough to carry blood to his foot. Thankfully, they were successful and managed to save his leg.

“When I woke up and found out the operation had worked, I felt so elated and relieved. And above all, I felt an overwhelming sense of gratitude to the surgical team that had done this wonderful thing for me. I still do.”
After a further two weeks in hospital and two weeks of bed rest, Gary got back on his feet. But while he feels extremely fortunate that his leg was saved, he is much less mobile than he was before. From doing regular exercise, he is now limited to walking slowly and swimming.

"These days I can't even kick a ball"

“Every morning when I come down, my dog greets me excitedly and wants to go for a run. But I can’t do it. These days I cannot even kick a football or even stand at the side of the pitch because I can’t let my feet get cold or wet.”

This means he has had to step back from his day-to-day involvement with football and has give up his coaching work. But he still works within the game, working as an Ambassador for Tottenham and working with the FA.

"I would urge everyone with the condition to regularly check their feet"

While Gary has supported Diabetes UK for many years, he now wants to focus on raising awareness of foot issues for people with diabetes.

“I hope the story of what happened to me can help raise awareness among people with diabetes about the importance of looking after your feet. It really is so important. I would urge anyone with the condition to make sure they’re regularly checking their feet and getting an annual foot check from a healthcare professional.”

Getting these messages out to people with diabetes is an important part of Diabetes UK’s Putting Feet First campaign, which aims to reduce the diabetes-related amputation rate by half. At the moment, up to 80 per cent of diabetes-related amputations are thought to be preventable. The charity is also campaigning for the NHS to consistently give people excellent foot care, whereas at the moment too many people with foot problems do not get the care they need quickly enough.


As with most conditions and illnesses. understanding and awareness will increase all of our abilities to deal with various situations.

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Summer Body Challenge

Creaking or Cracking Knees during Squatting. Some of you have been asking me about cracking or popping noises coming from your knees when you squat. This is common and in most cases nothing to worry about. Usually caused by gas bubbles bursting. The synovial fluid that lubricates our joins. (Very similar to engine oil in a car) contains gases such as oxygen , nitrogen and carbon dioxide. Any of you who have trained with me will know what I mean by mobilising your joints. Again just like letting the oil circulate in a car. This all highlights the importance of warming up. The cracking noise can also be caused by tendons clicking back into place after slightly shifting out of position. Only if the noise is followed by pain is there cause for concern. In this case always consult with your doctor or physio. Squatting is a fantastic exercise when performed right. Just like any other workout. Bad form will almost always lead to injury. Check out my video for help on good form or try standing facing a wall with your toes touching the wall. Squat with your weight on your heels. Your knees should not touch the wall.