Inside Out Fitness

Activly sedentary
Working out is believed to have benefits, and it does. Although its benefits may not be felt or experienced by a vast majority of those that exercise and workout.Even by those that regularly work out at a high intensity, your hour or two at such intensity may still not be fully beneficial or advantageous, no matter how many times per week you exercise. Lets face it, most of those that exercise, may do a hour or so in the marning, afternoon or at night and for the remainder of the day or night they resort to some form of inactivity. Whether it be sitting at a desk, in front of a computer screen at work or on the settee watching Tv. These prolonged periods of sitting and inactivity have negative affects upon the body and cannot be offset by one or two hours working out. Sometimes the comparison between working out hours and the number of hours spent sitting is vastly different, as some people can spent eight or more hours sitting.
We all need to rest and sit from time to time but sitting and resting shouldn't be in replace of activity, it should break up activity. Prolonged sitting encourages the deposition of fat, slows cellular functionality, and impacts posture,which can affect the function of your internal organs, and the lack of blood circulation that results from lack of movement and poor sitting. The simple act of just standing up, triggers a series of molecular mechanisms at the cell level, promoting good health,not only that when standing the core,which is made up of 29 muscles, in your stomach region and back are forced to engage, in turn having a positive affect in posture and muscle tone.
gravity is a source of stimulation to your body simulating muscles, tissues and joints and takes affect only when standing.
The important message here is to break up sitting with bouts of movement and or exercise, its recommended that within a hour you should stand up every fithteen minutes and move about to counter the ill affects of prolonged sitting...

Lighter nights are approaching, which means outside workouts will also be back....to keep things interesting and yourself motivated a change in environment is always beneficial, not only does it change the atmosphere, it also enables you to adjust the intensity of the workout as different terrains, gradients and obstacles provide this out let. Another added incentive is the impact on your work out, as it will be forced to initially increase and be maintained just to encourage extra heat needed to keep warm in the relative cold, yet again another advantage is cost as most parks and outside venues are free to use, plus the equipment used is also free and easily accessible, so for a change and a challenge hit the outdoors, but be mindful and plan ahead as its likely no one will be around to supervise or offer support....

Continued from last post...
We all to some degree have this substance in our diets,but many of us consume far too much of it, aswell as contributing to poor dental hygiene amongst both adults and young people. Sugar has has much more profound and far reaching consequences, its time the bitter truth is revealed.
Carbohydrates, things such as potatoes, rice, pasta and bread are more complex then simple sugars and considered to be the bodies preferred energy source, however carbohydrates are eventually broken down into sugars. Sugar is available in many different forms, such as simple white sugar, brown sugar, demerara, muscovado raw cane sugar, honey etc and its even added to many many foods. Some of which you probably wouldn't suspect, the overconsumption of complex or simple sugars can and will lead to a variety of health complaints both minor and major, one factor which it contributes to emencely is overweight and obesity . The body doesn't produce carbohydrates so they need to ingested, however the body can store it, in the form of glycogen in the liver and muscles but when too much is in the body it gets converted to (triglycerides) and is stored in fat tissue which inturn leads to weight gain, not only this but sugars counterpart fructose (fruit sugar) also has suggested implications. Fructose is exclusively metabolised in the liver and essential turned into fat, it is considered a hormone suppressant having affect on leptin and ghrelin, the hormones responsible for Indicating we full and its also considered an insulin suppressant which is very serious as insulin regulates blood sugar levels, improper functionality of insulin leads to diabetes which inturn may lead to other serious ailments too, so reconsider your stance on fats and re analyse sugar within your diet as it could contribute to beneficial changes...

Yoooooooooo! Thanx for all the support direct and indirect......its well appreciated and welcomed, lets keep pushin and movin forward....lets do d.i.s!!
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The low fat myth.....

Fat has been demonised since the early eighties and received continued bad press ever since, but is it deserving and does the evidence support these claims....Apart from being very confusing and outrageously misleading, whats all the hype?
Low fat is essentially the basis for the whole argument, the idea is that, fat,especially saturated fat is responsible for weight gain and related ill health and serious diseases. Such as strokes, cardiovascular disease, cancer and diabetes. However there's no reliable evidence to suggest a correlation or conclusively prove otherwise. The incidence of weight gain and related diseases is not connected,as fat ingestion does not raise levels of fat within the body nor encourage or promote illness or disease. What is saturated fat...In simple terms,any fat solid at room temperature and mainly derived from animal sources. Examples include, hard cheeses, butter,whole milk, diary and coconuts.
The massi of Kenya and Tanzania have a particularly high fat diet consisting of raw meat, animal blood and whole fresh milk from goats or cows and have a low incidence of serious illness and are almost totally void of overweight and also the Inuit tribes of the artic consume large amounts of whale meat and blubber which is high in saturated fat,again with little ill health or serious health complaints. Saturated fats are actually good for you and play important roles within the body, it forms cell membranes and reinforces
their integrity, provides fuel for energy consumption, insulates and protects the body and also plays vital roles in the storage and absorption of vitamins, A.D.E.K especially. So as is clear to see the bad press is undeserved and floored with misrepresentation. The real cause of excessive weight gain and ill health is......
Continued in the next post

Am I doin enough, by just working out?

Many of us work out, the majority of us visit the gym to do so and for the most part its once a day but is this enough?
The drive to keep fit and healthy is a lifestyle objective, which means the sole focus shouldn't just be working out. These lifestyle changes may start but by no means do they end in the gym, its important to realise that for continual progression we must place new demands upon the body to counter or offset the negative effects of inactivity. By visiting the gym or engaging in physical activity we are making a start, however time in the gym or working out may only amount to an hour or two at best and this is not sufficient to counter hours and hours of sitting at work or home.
The effects of prolonged periods of sitting and inactivity are well documented and have numerous and far reaching negative affects. An individual who spends a significant amount of time in a sedentary position and remains inactive throughout the day may find that weight gain becomes an issue. As the body slows down while in a resting and seated position, the metabolism naturally slows down. Calories are burned at a far lower rate when most of the muscles are not in use.
Various metabolic changes that occur in sedentary muscles seem to be the culprit. They're still not well understood, but one likely explanation is that idle muscle cells release much lower amounts of lipase, an enzyme that's important for eliminating fats from the bloodstream
and maintaining high levels of "good" cholesterol.
Sitting also means your large postural support muscles, such as the quadriceps and glutes, aren’t doing anything. When activated, these muscles generate beneficial physiology affects and fatigue naturally without engaging in any sort of exercise . So all in all outside of the gym or working out its fundamental to keep movin as much as possible, by splitting up sitting time intermittently every hour or less if possible and engage in other demanding activities such as walking, try to increase the amount of steps you take in a day gradually over a period of time. Go jogging a few times per week,bike ride regularly, make it a daily habit where possible, take up swimming again a few times per week, gardening and vigorous housework all will contribute effectively toward increased activity, bottomline keep moving.....

The importance of consistency

Our bodies are unique in their level of adaptivity, we are able to mould, sculpt and transform ourselves into more desirable individuals. This is because our bodies respond to stimulus and over time continually adapt to become more effective and efficient at dealing with the stress placed upon it . This may mean developing more endurance and stamina in response to cardio-vascular exercise or it could mean gaining more strength and muscular development, muscles grow bigger and stronger as a result of resistance training. Whatever form of adaption takes place it will not purely sustain itself, if further progression is not carried out to challenge and further stimulate adaptation, What was once previously achieved will remain the same and no further gains will be made. However, if no further exercise is carried out Whatsoever then you'll enter "reversibility" this principle dictates that individuals lose the beneficial effects of training when they stop working out. In short, If you don't use it, you lose it. Rest periods are useful and very beneficial to aide recovery,but extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pretraining condition. This is far from desirable as it makes all the hard work and effect seem in vain, this state can be adjusted but it will require the same if not more work then previously carried out....

Dont allow yourselves to become stagnant and unmotivated......the winter blues is upon us,Christmas and new festivities too!? So stay focused and pursue your fitness goals to reach your ultimate goals......lets do d.i.s!

New and exciting things in the pipeline..guys...lets do d.i.s!

It's BOOT CAMP time today people - same time and place as usual:

Swingo park, Nechells, at 1:30pm till 2:30pm

Hope to see you there!!!

Sunday + Great Weather = Boot Camp

Don't miss a chance to do some great training today at Boot Camp, 1:30pm - 2:30pm in the usual place - Swingo park, Nechells, opposite Star City

Hope to see you all there.

There's a multitude of ways to add resistance whilst working out. The most obvious and probably the easiest to understand is using your own bodyweight as resistance. Exercises are performed using just your own weight and gravity, but the benefits are numerous.

Bodyweight exercises allow for natural movement, which drastically reduces the chance of injury, they are easy to perform and can easily be adapted to suit each persons own capability and experience. There aren't any disadvantages to using bodyweight as resistance.

Another way to add resistance would be to use weights such as dumbbells, straight-bars and kettlebells. Resistance can be increased or decreased by selecting different weights but this type of equipment mostly encourages movement across only one plane, it's one directional, and it requires extensive space. Also beginners can struggle with form and technique which can lead to injury and ineffective use.

Resistance bands are another great accessory for providing resistance. Not only are they easy to use but they're highly versatile - almost every exercise can be replicated while using them. Another great feature of resistance bands is that they can be used for rehabilitation after injury because they provide gradual stimulation to muscles and surrounding tissues. They are also a great step up from simple bodyweight exercises, but depending on your requirements some people may find that they don't provide enough resistance, but overall they're a good piece of kit.

These are just a few examples - there are other pieces of kit that exist to help you add resistance - but these are the most conventional and most commonly used. But remember, whatever you choose to use it's always advisable to seek professional help and guidance first.