Abdominals

Sit ups,crunches,pilates……all are ways to work our abdominal muscles,one of the main areas in the body that every regular exerciser looks to improve,no matter what their goals.Why are strong abdominals so important? Here’s 5 good reasons…

· The core abdominal muscles provide the link between the upper and lower body,as well as stabilising and supporting the trunk and spine.If your core is strong,your whole body can become stronger(thats why sprinters,gymnasts and dancers have such great abs).

· They improve your breathing.Strong abdominals,in particular the deep transversus muscle which wraps around your centre like a corset,allow you to push out stale air and inhale fresh oxygen more effectively.

· You’ll look taller and slimmer,with better posture.

· Strong abdominals protect your lower back,reducing pain and risk of injury to both the back and legs.This means you’ll be free of aches and pains and exercise should be easier.

· Finally,you’ll work better on the inside-The action of training the abdominal muscles(twisting,flexing and extending the trunk) massages your internal organs,improving digestion.

Do take care to do a rounded workout though,making sure that the back muscles are worked equally to the stomach muscles to avoid imbalances.

Please note my new e-mail address below,and apologies to readers who tried to correspond via the previous one,which no longer exists due to a nasty virus!

E-mail any questions to getfit@mojacaronline.com

Alison has been the fitness writer for the Euro Weekly News since 2001,and is a member of the Register of Exercise Professionals.

Hydration

It’s the season for long,cool,drinks,and in our climate staying well hydrated is more important than usual -thirst can be a good indicator of the onset of dehydration,but often by the time we feel “thirsty” a substantial amount of water may already have been lost.For regular exercisers,staying hydrated is vital,as even a slight loss in body water can cause a substantial drop in performance.Water is a fine choice for most workouts,but for long(90mins or more),continuous or strenuous sessions you may benefit more from a sports drink containing electrolytes.

Some studies(courtesy of the Australian Institute of sport),have recently published results on the topic of hydration which may be of interest.

· Do tea and coffee help or hinder?Although caffeine has a diuretic effect,a study of two groups of people, of which one group were exercising twice a day drinking only water,and the other one consuming water during workouts and coffee or cola the rest of the time showed no difference in hydration levels.

· Cold or hot drinks? It’s long been thought that cold fluids are more effective than warm ones at delaying dehydration,but the study didn’t back this up.The results showed that cold,warm or hot water produced the same results.However….cold drinks tend to taste better during exercise,making you more likely to drink more.

· Designer water;is it worth it? The final study looked at oxygenated water,whose manufacturers claim it enhances performance by delivering up to 40% more oxygen than ordinary water(and charge a premium price for it!)Results showed no difference at all between the two.

Please e-mail any questions to getfit@mojacaronline.com Alison has been the fitness writer for the Euro Weekly News since 2001 and is a member of the Register of Exercise Professionals.

Fit - Sweat

It’s been a hot and sweaty summer so far, which puts extra pressure on our bodies just on a day to day basis,let alone when we begin working out in the heat! However, with preparation it’s possible to maintain good fitness levels even during the extreme heat.Acclimatise your body gradually to hot temperatures by exercising for short periods of time to begin with.Temperature is not the only problem: when humidity levels are also high, extra care needs to be taken.Frequently asked questions during summer include:

· How do high humidity levels affect our bodies?In humid climates,sweat evaporates more slowly than normal,thus slowing the release of body heat.You may feel less aware of sweating and just feel sticky,and so the risk of dehydration becomes higher.

· What are the warning signs of heat exhaustion or heat stroke? These happen when your body stops being able to cool itself and your internal body temperature rises.Stop exercising if you feel weak,dizzy,nauseous or if your sweating suddenly stops.

· Why do fit people sweat more than sedentary folk?When stamina and fitness levels increase,you begin to sweat more “efficiently” and earlier,as your body is more effective at regulating its temperature.This in turn allows you to tolerate high temperatures better,and is a good incentive to get fit for life in a hot climate.

· Are sports drinks beneficial during exercise? Plain water is generally adequate for sessions of an hour or so under normal conditions.However prolonged heavy sweating causes losses of electrolytes as well as water – these drinks contain electrolytes that can be quickly absorbed by the body.

· Why do you perspire more when you stop exercising? During exercise your muscles need alot of blood to transport oxygen for the activity. When the exercise stops, this blood is diverted to the skin to cool the body by sweating. Also, during most types of exercise you are moving alot, which helps sweat evaporate more efficiently.

Alison holds U.K. and Spanish qualifications and is a member of the Register of Exercise Professionals.

Please send any questions via email to getfit@mojacaronline.com or visit the website www.mojacaronline.com/activities for more information.

Sports Drinks

The previous edition’s article on sweating and hydration raised some further questions about exercising in the extreme heat that we are experiencing at the moment,including…

What’s the difference between the various types of sports drinks available?

Hypotonic drinks are more dilute than your body fluids,which means they can be absorbed faster than plain water(squash or fruit juice diluted with three parts water for example).

Isotonic means it is the same concentration as your body fluids-these are ideal for both rehydration and refuelling,and include drinks such as Isostar or lucozade sport.

Finally Hypertonic drinks include those such as cola or pure fruit juice,which are more concentrated than body fluids and thus absorbed more slowly than plain water.These are better taken after exercise to replace energy rather than during exercise when fluid replacement is more important.

Is it possible to drink too much? Excessive water consumption is known as Hyponatraemia(meaning low blood sodium),and has become more common in recent years with the increase in popularity of bottled waters.Too much water lowers the concentration of sodium in the blood,causing nausea and bloating;in extreme cases it can lead to brain seizure.Inexperienced marathon runners or endurance athletes tend to be most at risk,women more so than men, as they are generally smaller and less muscular.

Do I need to take salt tablets in hot weather? It’s true that strenuous exercise in hot,humid conditions leads to excessive sweating and high salt losses,but the good news is that our bodies adapt and sweat becomes more dilute, leading to less salt loss.Gradual acclimatization to the climate, good hydration,and a balanced diet with plenty of bananas,vegetables and juices,adding salt in moderation, should mean no need for supplements.

Alison has been the fitness writer for the Euro Weekly news since 2001 and is a member of the Register of Exercise Professionals.

Visit www.mojacaronline.com for more information or call 637 465487.

N.B. ALL CLASSES ARE AVAILABLE AS NORMAL DURING AUGUST……EVERYONE WELCOME ¡

Aquaerobics

Have you tried aqua fitness yet? Here’s 10 reasons why you might enjoy it…..

• · It provides a no-impact workout that will not strain your joints or hurt your back.Working out in water is ideal if you are recuperating from injury or suffer from arthritis-however it can also provide a challenging workout for the very fit, particularly useful as a form of cross-training to give the body a break from high impact exercise.
• · The resistance of water ensures that you don’t work beyond your capability.
• · It works muscles that are rarely used on land and are thus constantly flabby and difficult to tone up(for example, the adductor muscles in the inner thighs, and the triceps at the back of the arms).
• · Training in water forces you to use your deep abdominal muscles to maintain stability and stay upright.
• · Hydrostatic pressure(the pressure of water against your body),improves circulation and decreases fluid retention.
• · There is no next day muscle pain-but it has been proven to help you sleep really well!
• · Even though you are perspiring during a workout, you won’t feel uncomfortably hot and sweaty.
• · The water hides your body, so if your self confidence is a little low nobody can see what you’re doing ¡
• · Aquaerobics is a great stress reliever-you can’t help but feel relaxed and refreshed after a good workout, and the water gives you a gentle massage as you push against it.

Please email any fitness questions to

Alison has been the fitness writer for the Euro Weekly News since 2001, and holds both U.K. and

Spanish qualifications.

Upper Body

Previous weeks have seen the focus on the truths and myths about training your legs and abdominals.Finishing off this week,here’s a few tips for a strong back and amazing arms.

• Women shouldn’t train their upper body as they won’t look feminine .. is often heard,even in this day and age! However if getting big arms is a concern,it generally won’t happen as women don’t have enough testosterone to build large amounts of muscle in this area.To get rid of flabby arms,weight training is vital,as well as cardio exercise to burn the fat that lies on top of the muscles.
• Most women want to concentrate on toning their bottom halves,but a sure way of making any area of your body look smaller is to make other parts alittle bigger and more shapely.So if you have an apple or pear shaped body,then toned arms and shapely shoulders will balance the hips.
• Exercising your back will make you look like a rugby player-another myth!A simple way to change your body appearance is to work on this area.A strong,v-shaped back can minimize your waist and lower body,as well as improving your posture and making you stand taller.As in day to day life we tend to perform mainly forward moves(driving,computing,lifting with the biceps,etc),working the opposing muscles of the back will help prevent injury and imbalance.

So what’s the best type of exercise for this area? Any kind of weight training will work,such as push ups,triceps dips,toning classes,or pilates.Good forms of cardiovascular exercise for the upper body include swimming,rowing, or aquaerobics.

Balance

Do you ever think about your balancing skills? We often take them for granted, but as we age our balance is not always what it used to be-the consequences of this can be significant. Every year on average 40-50% of people over age 65 sustain a fall, and many never recover completely.

Some tips follow to help you maintain good balancing skills whatever your age…

• · Practice single leg standing-Start by standing on one leg on a solid floor, then progress to a thick carpet then a foam cushion.Add more challenge by using a wobble board.Try this move with your eyes closed for an even gretaer challenge.
• · Improve lower body strength and flexibility-this will help increase range of motion.Exercises based on pilates or yoga moves are particularly useful for building body awareness,and also will help to increase your core stability and strength.
• · Build self confidence-a well designed fitness programme can increase confidence and decrease the fear of falling, thereby reducing muscle tension.
• · Keep safety in mind as you practice balance skills-have a wall or chair nearby for support  and work within your limits

No single factor is responsible for balance loss, so try to participate in a wide range of activity including cardiovascular and coordination exercises as well as strength training.

Music

2007 was a massive year for movement and music,especially with the popularity of tv programmes such as strictly come dancing and the x-factor,and it looks set to continue in 2008.Dancing is fantastic exercise,but even if you’re a bit rhythmically challenged,using music in your workout can be very beneficial.Various studies show that working out to the beat of music,in a group enviroment ,will get better fitness gains than slogging it out on machines or alone-this is put down to the participant being more mentally focused,motivated to keep up with the group, and engaged with the physical movement.Add in the fun factor of moving to music,and it means that even with two left feet you can still have a great workout,tone up and lose inches,getting into shape for the spring and summer.If you prefer to work out alone,you can still gain the benefits of music by using devices such as ipods,which can be programmed with motivating songs to keep you going during the tough bits….watch out for the nike/ipod gadget which is a brilliant aid to anyone who runs regularly;This consists of a chip that attaches to your shoe,sending signals to your ipod,this will give you instant feedback on distance travelled and speed,as well as keeping track of past runs so that you can check your progress.It comes highly recommended from everyone I know who uses one(available from the itunes website or most sports shops).

If you’re thinking of starting to exercise this new year,or are feeling a bit out of shape and don’t know where to begin,then I have just the class for you.

Popmobility is new for 2008,and will improve your general fitness levels,as well as flexibilty,mobility and coordination.It’s a friendly,low impact class,with an emphasis on good music that makes you want to move,so come along and give it a go…..…