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LADIES - NO GYMNASIUM OR HEALTH CLUB REQUIRED! - by Alan Gordon - Exercise and Nutritional Consultant
building, cardiovascular type of exercise. This is great if you are built for running
and are not carrying too much extra weight. Think back to around the New Year to
the ‘must lose weight' runners pounding the pavements in an attempt to drop the
pounds! Running seems to be the most common activity associated with losing
weight and toning up. Unfortunately you are not doing yourself any favors and could
actually be doing yourself more harm than good, let me explain further.
your hips, knees and ankles. That could be 300kg your putting through your body
every time your foot strikes the ground if you’re a 100kg man! If you are overweight
your joints are not going to be able to deal with that amount of repetitive forceful
stress. The problem is you are more than likely not strong enough to run properly, it’s
like trying to run before you can walk. You will most definitely be setting yourself up
to fail, eventually leading to hip, back, groin, knee and possible ankle injuries along
yes you will lose weight. But it’s the difference between getting a sprinters body
and a marathon runner’s body. A sprinters body say Usain Bolt for example is lean,
athletic, muscular with great definition. A marathon runner’s body say Paula Radcliffe
for example is smaller with less muscle definition.
fibres are categorized as fast and slow (fast twitch fibres are also broken down into
type 2a and 2b). Some scientists believe we are predisposed to either more slow
or fast twitch fibres, making us better at either endurance type events or shorter
explosive type events. Marathon or long distance runners predominantly use slow
twitch fibres, as these fibres are enduring. Sprinters on the other hand are said to
use more fast twitch fibres, and could possess up to 80% of them. Fast twitch fibres
are the ones that are responsible for revving up your metabolic rate, which could
keep you burning from fat for many hours after you've finished your workout!
store more fat.
cause you to store more fat.
overweight unconditioned runner to do? Well you do ‘intervals’; anyone who knows
me, or has had the pleasure of working with me knows I do 'intervals'. This means you want to intersperse short periods of intensity with active recovery. This way you’re only putting pressure on your joints for a short period of time followed by some recovery. You can repeat this process as many times as you want or as many as your body lets you. Try and keep to easy on your joints surfaces, such as grass, tracks, roads (often made from tarmac) opposed to pavements (often made from concrete). And of course goes without saying, but it is also vital to include a strengthening type program to help build more lean muscle which increases the ability to burn more calories from fat, you will get leaner and fitter - but remember no long slow distances!