There is a growing body of literature that supports the importance of exercise in the prevention of cancer and cancer recurrence. Exercise helps increase lean body mass, reduces fat and decreases the likelihood of weight gain. To lose weight, activity and exercise must be increased. Bodies with more muscle mass require more energy expenditure than bodies with more fat, thus the more muscle you develop, the greater the amount of calories you burn. Any increase in activity and exercise is likely to have benefits and each person must increase their activity at a level that is appropriate for them. If you have been inactive, it may be important to check with your doctor about limitations, and then begin an exercise routine that starts slowly and increases in intensity and duration over a period of time. If you start too hard or too fast, you may injure yourself and stop exercising. Exercise really needs to be viewed as a lifetime process that has physiological and psychological benefits.
Activity is measured based on METs or metabolic equivalent. One MET is defined as the energy it takes to sit quietly for an hour. When at rest, each person uses the same amount of oxygen which is 3.5ml per kilogram per minute. For the average adult, this means that they will burn approximately one calorie for every 1 kilogram (2.2 pounds) of body weight per hour. A person who weighs 68kg, will burn about 68 calories while at rest. Moderate intensity activities are those that make you move fast or are strenuous enough to burn four to six times as much energy per minute as you do when you are sitting quietly. These types of exercises would include brisk walking (about 3-4 miles in an hour). Walking is an excellent exercise; however, it is important to do enough of it to increase the number of METs. While the American College of Sports Medicine (ACSM) has determined that people need 4-6 METs five days per week, some exercise research suggests that you need more and it is recommended that people strive for 15-20 METs per week. To figure out how many METs you are using and how to increase it, consider the following;
• Walking 1.6km (1 mile) in 20 minutes = 4 METs/hr, thus you would need to walk 4 hours per week to achieve 16 METS.
• Walking 1.6km (1 mile) in 15 minutes = 5 METs/hr, thus you would need to walk 4 hours per week to achieve 20 METS.
In a 2004 study, women diagnosed with invasive breast cancer who exercised greater than 17.2 METs per week had a greater survival rate compared to women who exercised less than that amount, suggesting that exercise is beneficial both in terms of prevention and survival.
For further information please see:
Anyone who has an interest in playing sports or keeping fit should understand the effects alcohol can have on their performance. Not having a balanced approach to alcohol could be what gets in the way of you reaping the rewards from all the work you’ve put in.
The two main ways alcohol affects the body during exercise are in dehydration and energy;
Dehydration leads to reduced performance. Because alcohol is a diuretic, which
means it makes your kidneys produce more urine, drinking too much of it can lead to dehydration. Exercising soon after drinking alcohol can make dehydration worse because you sweat as your body temperature rises. Combined, sweating and the diuretic effect of exercise make dehydration along with your body overheating much more likely. You need to be hydrated when you exercise to maintain the flow of blood through your body, which is essential for circulating oxygen and nutrients to your muscles.
Alcohol interferes with the way your body produces energy – When you’re metabolising or breaking down alcohol the liver can’t produce as much glucose, which means you have low levels of blood sugar. Exercise requires high levels of sugar (carbohydrates) to give you energy. If your liver isn’t producing enough glucose you will be slower, have less energy and won’t be able to exercise as intensely along with the added risk of adversely affecting your concentration, coordination, reaction, dexterity etc.
Both of these effects happen immediately which is why it is not advised to exercise or compete in sport soon after drinking alcohol.
Alcoholism/Alcohol abuse causes
- Nerve disorders
- Muscle cramps
- Speeds up ageing
- Appetite loss
Binge drinking can lead to;
- Atrial fibrillation
- Increases risk of blood clots
- Increases risk of stroke
If you have made a New Year’s resolution to improve your fitness; do more exercise, increase your strength, eat a healthier diet, lose weight then fear not, help is at hand. The following tips will help you feel healthier, fitter and more energised:
- Getting your METs is first and foremost! If time is limited for exercising make cardiovascular exercise your first choice by using the largest muscle groups in a repetitive movement (example; walking, jogging, swimming etc.).
- Set realistic goals. If you cannot see yourself holding your exercise routine for a period of 15 weeks then the task is too great. The average time a person holds an exercise programme is 6-8 weeks; this is too short for life changing benefits.
- Be consistent, take small steps. Increase time, distance or repetitions of your workouts every 3 weeks. This allows the body time to adapt to the routine/stress level which makes advancing to a higher level easier and safer.
- When it comes to eating healthy, losing weight or maintaining your current weight, you are more likely to be successful if you make small changes over time rather than changing your entire diet all at once.
For a consultation contact Marie at 085 196 5468 or email email@example.com to place your name on the waiting list for upcoming course.
Whilst you may not be able to stick to your normal exercise routine over the holiday period, you can still fit some exercise in. For example, if you normally walk outdoors but find the weather too cold, try working out indoors. Walking up and down a flight stairs once is equal to one minute of weight bearing exercise.
Stair climbing is also excellent for increasing your bone strength (bone density) in your hips; it works on the main muscles for walking and is very good for your overall health. While watching your favourite TV programme or listening to your favourite radio programme marching on the spot or any form of dancing are additional choices.
You may not have an hour to spare to complete your regular workout however, short regular bursts of activity can help maintain your fitness level and reduce the chance of an extended period of time going by without exercising (it is always easier to maintain then to gain back). 5 minutes walking, jogging or marching on the spot on and off throughout the day all adds up and contributes to better health.
Lastly, it may be easier to keep to an exercise routine when you share it with someone. Walk with a friend, walk your dog, jog alongside your child while they cycle their new bike from Santa. It’s all about staying active, getting your METs and reaping the benefits.
Hope you find the above tips helpful and I would like to wish you a very Merry Christmas and Health, Happiness & Prosperity for 2015
Christmas Gift Voucher can be used towards starting the New Year with a personalized training programme.
When athletes complete a marathon distance usually their thoughts are not focused on the importance of recovery; making the right choices in post-training and nutrition. Crossing the finishing line participants are mainly excited and relieved that they have finished.
Nutrition and exercise are thoughts many athletes focus on during their training and give little thought to these key elements once the goal has been accomplished. Yet the only way to reap the benefits from our efforts of running a marathon is to do the right things following the event.
Also, athletes who have not taken the proper steps seem to never want to run another marathon or worse yet never return to regular exercise. To avoid this happening to you, here are some tips on how to gain strengths from your accomplishments and enjoy many more marathons in the future.
Please see Post-Marathon Recovery and Nutritional Guidelines
Breast Cancer Awareness
Research indicates that physical activity after a diagnosis of breast cancer improves quality of life, reduces fatigue, and assist with energy balance. Both reduced physical activity and the side effects of treatment have been linked to weight gain after a breast cancer diagnosis. Studies have found that women who exercise moderately (the equivalent of walking 3 to 4 hours per week at an average pace (3-4 METs) after a diagnosis of breast cancer have improved survival rates compared with more sedentary women.
6 weeks Beginners Course
I will be offering a 6 weeks beginners course which will cover three theory workshops & three practical training workshops to provide participants with the tools to improve flexibility, balance, co-ordination, mobility, strength, musculoskeletal function, bone density and confidence, in addition to having an impact on cardiovascular fitness, weight management and psychosocial well-being.
To register for the programme participants must be 3 months post-surgery with medical clearance. Course fee €75. To add your name to the roster or for further details please email firstname.lastname@example.org All participants will be accepted on a ‘first-come, first served basis’ (Additional courses will follow).
Get moving with this 10 minute workout
Are you looking to ease into getting in shape? This 10 minute resistance training routine can start you on the path to better health. But before starting this training plan, talk with your doctor if you’ve been sedentary for a long time or you have serious health issues.
The 10 exercises below (5 upper body and 5 lower body) are an introduction to the Murphy (MET’s) Programme. When starting this training plan you first need to learn the proper technique for each exercise. Choose weights that are light enough that you can lift 10 repetitions for each exercise (example 500ml water bottles or 2 cans of Heinz soup).
The first 3-6 weeks you are conditioning your body, working on bringing each muscle group through their full range of motion. Again, you are mastering the proper technique for each exercise. Once you have accomplished the first six weeks weights can be applied to the lower body routine.
For best results, try to do this training plan twice a week.
For more information on the Murphy (METs) Programme please see here or call 085 196 5468 to schedule a consultation with Marie.
MMP 10 minute workout