Stay Fit this Winter - Cold Weather is No Excuse to Stop Exercising

OK, so for those of us living in the northern hemisphere winter is fast approaching. The nights are drawing in, the evenings are cold, the mornings crisp, and a chill wind is blowing from the north. For many people that rely on outdoor activities to keep fit, these are the hardest months. There is just too much temptation to stay at home and eat, drink and be merry, and forget all about exercise. Well, for those in this predicament, here are some tips for staying (or getting) fit this winter. Firstly, remember that you can still exercise outdoors safely and comfortably even in the coldest conditions, so long as it remains dry. For runners, it becomes treacherous when there is sleet, ice and snow on the pavement, but so long as it is dry, running is still possible. It is essential to invest in some good quality thermal clothing and breathable and wicking clothes. Wicking refers to the mechanism in some fabrics whereby moisture (i.e. sweat) is transferred away from the body to the outer layers of clothing. This means that the sweat does not stick to your skin, and then cool you down. Typical materials to Layering is important for running in cold conditions. It is recommended to wear three layers of clothing, as this help to trap heat between the layers, and also increases the flow of moisture away from the body via the wicking process. The first layer should be a lightweight wicking material, which should be a snug fit (i.e. not loose) and the second layer a similar long sleeved shirt. The top layer should be a breathable, wind proof and waterproof layer. If you are planning a short run, and conditions are dry, then waterproof is not essential. On the legs it is a good idea to wear a pair of thermal long Johns, ideally wicking ones) under a pair of light waterproof tracksuit bottoms. When the temperature really drops, hats and gloves are required. Fleece hats and gloves are best, as fleece is breathable, often water resistant, and holds the heat well. Finally, clothing with reflective strips and bands on is a good idea if you are going to be running in the dark, which is likely around midwinter. Of course, when the weather becomes very cold and wet, it is really best to stay indoors - unless you live close to a ski resort, in which case you should head out to the slopes every weekend for some healthy outdoor exercise. If you do not live near a ski resort, then the best options are really to either join a fitness club / gym, or join an exercise class near your home. Martial arts classes are often overlooked by the average person looking to get fit. Most martial arts classes involve a good variation of cardio fitness, such as classic circuit training exercises, strength work, and core conditioning. But if martial arts does not tickle your fancy, then most towns have an aerobics class, yoga, circuit training, or even public swimming baths, which are all ideal for the cold winter months. An alternative solution is to invest in some home gym equipment. A simple weight training bench with free weights (i.e. barbell and dumbbells) will allow you to work your whole body, and is excellent for fat loss and toning. Many people purchase exercise bikes, rowing machines, treadmills, and more recently cross trainers, but these take up a lot of space, and are often discarded after a few months. If you are determined to develop a winter training routine, and plan to return to it each year, then buying some weights and an aerobic exerciser would be a good idea. Really the most difficult part of staying fit during the winter is staying focussed and motivated. Having a training partner that you can rely on can be beneficial, as you can encourage each other to get our running in the cold weather, or even share the costs of some home gym equipment. However, be wary of relying on training partners, as sometimes you may find that their excuses rub of on you. Finally, do not forget about nutrition. If you are training throughout the winter, especially doing long distance running outside, then you will need to fuel yourself more than usual. Filling up on carbs before a long run is essential, as during the cold weather your body may quickly become sapped of energy otherwise. Also remember to drink plenty of fluids to stay well hydrated, as dehydration can occur in cold weather as well as hot weather when doing intensive exercise. Also remember that when you have finished exercising, do not remove your clothing immediately, especially if you have been sweating heavily. Post exercise hypothermia may occur, as this happens when your body rapidly loses heat. Staying fit throughout the winter is possible for everyone - otherwise professional athletes would all be overweight in the Spring! All you really need is to have the willpower and determination to continue to exercise, and stick you your diet, even when the weather is cold and miserable. Invest in some winter clothes, join a fitness club, buy a new multi-gym - do whatever it takes to keep working out. When Spring arrives, you will be ready for your favourite outdoor activities, and leave friends and team mates standing.

Is your child obese? Check with an online test.

The Daily Mail reports on the latest UK Government initiative to try to combat the rise of obesity amongst the nation's children. The Department of Health has recently stated that soon parents will be encouraged to use an online test to check if their child is obese. A child's height and weight will be measured at primary school and the results sent to them in a letter. The letter will provide a link to a website which will calculate the BMI of the child, and provide guidance on healthy eating and exercise, as well as promote local services. If you wish to check your, or your child's body mass index now, you can do so with our BMI Calculator "Obesity rates in England have more than tripled since the 1980s. About one in five adults are obese and more than half either obese or overweight - almost 24 million people." As more and more children start to shown signs of obesity from a younger age each year, it is essential to get a hold on this epidemic as soon as possible, and to do so requires that young children, from the age of 5, are receiving a healthy diet and plenty of regular exercise as part of their schooling and home life.

How To Lose Weight and Trim Fat

As Motley Health has grown over the last couple of years we have reported on various different ways to lose weight, get fit and reduce fat. Many people ask "how do I lose my gut?" and tell us "I want to reduce stomach fat!". It can at times be difficult to determine which method is right for you, and it is often difficult to find the most relevant information and advice. So in this article we will provide a short synopsis of some of our most popular articles on weight loss and body toning. How To Lose Belly Fat: By far our most popular article has been "How to Lose Belly Fat". This article simply provides five rules to follow, which should help most people lose fat, and is aimed at those looking to reduce fat on the stomach. The article does emphasis that exercise is key. The Practical Way to Lose Fat: This article explains how our bodies are easily capable of losing fat, if the right conditions are met. Nutrition and muscle building exercises are the key components in this method. The final piece of advice is something that we have always tried to get across, simply that "you did not suddenly gain fat overnight. It was a gradual transition. So why should you expect losing the weight to be any faster? Take it slow." Fat Burning Cardio Workouts with Heart Rate Monitors: This article concerned with exercise and not diet, and is specifically about using a heart rate monitor to ensure that you work out in your fat burning zones. By monitoring heart rate while exercising, we can exercise more intelligently, and hopefully make greater gains from each session. Interval Training Workouts For 20 Minutes A Day: This article really follows on from the previous one, in that it goes into more detail on how to use the principles of interval training to improve the quality of a workout, which will get you fitter quicker, and aid weight loss. Following a simple interval routine such as this will get your heart rate up and your blood flowing, and you will quickly improve your fitness and be rewarded with superior fitness. Do you know your fats? This article explains the roles of various different types of fat in our diet. Although you will not learn how to lose fat here, you will learn that fat actually comes in many forms, and most of them are essential to our health, so long as they are consumed in moderation. 7 Tips for Dieting Success There is a vast array of diet plans available now, so much that people are more confused than ever about which "diet" they should follow. Here are some useful tips that can be used in any diet plan or in any sensible approach to eating. Remember, your "diet" is simply anything that you eat, and with some reading and research, you can devise your own plan that suits your taste as well as your needs. Exercising after eating can increase weight loss Recent research carried out by Surrey University and Imperial College London and published in the Journal of Endocrinology suggests that eating after exercising can help people to lose weight. Many schools of thought have said that exercise should be done on an empty stomach to help lose weight and reduce fat, but this may not be true. The Atkins Diet - The Origin Of Low Carb Diets Although we do not advocate commercial diets as such on Motley Health, we cannot ignore the Atkins diet theory and its role in weight loss. Reading up on the Atkins diet can help you to understand how the body reacts to different types, and how fat can be accumulated, and lost. So the principles of the Atkins diet are relevant to any weight loss plan. 20 Minute Home Work Out We have several different workouts on this site, but for those that have only 20 minutes a day, then this workout is a great introduction to circuit training and will help you to lose weight and get fit. Hopefully a review of these articles will help you to get started in devising your own weekly diet plan and exercise regime, to get the weight off. Christmas is just around the corner, so now is the time to start preparing and getting fit, as if you leave it until the New Year, you will only struggle even more. Don't forget, one of the best ways to stick to a plan is to keep an online diet and fitness dairy. Set yourself goals, and then update your diary as and when you achieve them, and when you have set backs. Also remember to stay focused, and to enjoy yourself.

Five New Fitness Articles - Build Muscle, Lose Fat, Get Fit

We have five new articles which have been provided by our partner, Maximuscle, to help you to build muscle, get in shape, and lose weight. Proper training and exercise regimes are as essential for top performance as is correct nutrition. These articles explain how to combine proper training with sensible nutrition to help attain your goals. How to Get That Cover Model Look Ask any experienced gym user, and they’ll tell you that you won’t lose fat and build muscle by spending every waking hour in the gym. You’ll just burn out. Instead, you need to use your head and feed your body what it needs. All it takes is a little know-how… Reveal Your Six Pack You want a flatter stomach and a smaller waist, but, despite hours of exercise and a strict diet, you’re just not seeing the results you expected. Follow these rules to help lose that belly fat. Go The Distance - Maintain Energy Levels Do you run out of energy and strength during a training session or competitive game? No matter what your goals, we can help you reach them - in less time, with less work… Six Great Nutrition Tips Make this the year that you get back into your favourite jeans and finally shake off the fat from your hips and waist by following our Top 6 Tips. Secrets to Looking Slim, Toned and Sexy For women who want to get lean, slim and toned while staying attractive and feminine, wading through the mass of confusing and conflicting information about how to exercise can be frustrating.

Heart Attacks fall by 17% after Scottish Smoking Ban

The smoking ban has now been in place in England for four months, and research by the Department of Health has revealed that 75% of adults now support the ban. Also, there are more smokers in support of the ban than in opposition, with 47% supporting the ban on smoking in public places. 86% of businesses questioned said that for them the ban has gone well, with 78% saying that the ban was a good idea. In Scotland, hospital admissions for heart attacks has fallen by 17% in the year following the Scottish ban on smoking. Hopefully admissions to English hospitals will see similar reductions in heart attacks and other smoking related illnesses.

Caffeine can help reduce tension headaches

Recent research carried out by the University of Essen, Germany, has revealed that caffeine could help to reduce tension headaches. Many people suffer from headaches that are caused by stressful jobs, demanding family environments or even a busy commute to work. In a recent study more than that 15,000 people were given one of six different pills which contained a mixture of aspirin, paracetamol, caffeine or a placebo. The study was on people ages 18 to 65, and results showed that those taking the caffeine charged pill, which also contained aspirin and paracetamol, had the pain from their headaches reduced by half on average 16 minutes quicker than the other combinations. These pills are actually similar to Anadin Extra, which is readily available on the market. Of course, in an ideal world, stress and tension should be reduced through a good diet and plenty of exercise. However, in reality, we cannot always meet these ideal conditions, and at times may suffer from stress headaches. If this happens, plenty of caffeine, with aspirin and paracetamol, seems to be the best solution.

Drink Beer after Exercise for Better Health

Spanish Researchers from Granada University have discovered that drinking beer after playing sports or exercising is more effective at re-hydrating the body than drinking water is. For some time sports coaches have encouraged people to drink barley based drinks to help to replenish both liquids and calories (carbohydrates) after games and training sessions. Beer has turned out to be the source of these carbs as well as a hydrating tonic. There is now scientific evidence explaining why a pint after a tiring session tastes so good - our body's know that it is good for us! The research involved a group of students to performing strenuous exercise in temperatures of around 40ºC (104ºF), and then being given either a pint of beer or the same volume of water. The group receiving beer showed improved levels of hydration after activity. Previous studies have shown most alcoholic drinks have a diuretic effect, meaning they increase the amount of liquid lost by the body through urination. However, the first pint or two of beer does not have this negative effect, in fact, the opposite is true. We actually gain more liquid than we lose. Research actually concluded that the re-hydrating effect of beer was only "slightly" better than that of water, but another benefit of drinking beer is that it contains carbohydrates, which are depleted during exercise. Drinking beer can go some way to helping replenish lost glycogen reserves after exercising. Of course, it is essential to ensure that consumption is in moderation. If a post workout drink turns into a binge drinking session with the rest of the team, or gym partners, then this will lead to negative effects, and hinder athletic and sporting performance. Health professionals and sports trainers have been quick to point out that there are many superior products on the market that have been specifically designed to replenish both liquids and nutrients after exercising, and serious athletes should really consume these instead. But for the rest of us, a post workout beer is a great way to cool down and congratulate ourselves for a job well done.