Here’s the third blog in a series of tips to get the most from your exercise. If you’ve got suggestions you think others might benefit from please send them to me and I’ll share them.

Get out into the great outdoors

Exercise is good for us. Getting close to nature is good for us. So it makes sense that exercising close to nature must be very good for us.

In fact researchers have shown that people who exercise in natural settings are more relaxed that people who only ever exercise indoors.

It’s not always possible or convenient to get away from it all to exercise but when you have the choice, opt for outdoor exercise. At least once per week try to do some exercise in the bush, on a beach or away from noise and traffic. You’ll be doing your head some good as well as your body.

Turn your strength training session into an aerobic workout

Circuit training is a very efficient way to combine both strength and aerobic training into one session.

Not only can you get a lot done in a short period of time but you can vary the weight and number of reps to focus on muscle endurance of strength.

Circuit training involves setting up a number of different exercises that you do continuously for a set number or period of time. I prefer to work on a set number and try to do them as quickly as possible. That way I work harder and have more incentive to get them done.

Depending on the number of different exercises in the circuit you can have a short rest then repeat the circuit 3 – 5 times.

Use your upper body

Most people’s exercise routines use predominantly their legs. The result being that they have very fit legs but the rest of their muscles are fading away. Check out an older marathon runner if you’re not sure what I mean.

It is important to train all your muscles and this usually means making an extra effort to use your upper body. Ideally you’ll do some lower body (running, walking, cycling) and some upper body (swimming, weights, rowing) each week.

I try to alternate my exercise sessions by riding four days a week and swimming on two or three.

Rowing machines are great upper and lower body exercise so if you are thinking of buying some exercise equipment for home, I’d recommend a rower.

Change your routine

I’m a creature of habit. I’ve been following pretty much the same exercise routine for the past 25 years. That doesn’t man I’ve been doing exactly the same thing for all those years. I vary my exercise during the week but typically do the same type of exercise on the same days each week. Having a routine is important but having variety in that routine is essential.

Having a break from your routine is also a good idea, especially if you are feeling a bit tired or bored with what you are doing. Use holidays or weekends away to try something completely different or if it’s only for a few days do nothing. Your body won’t fall apart if you take a couple of days off. Most likely you’ll want to do something, so try to make it different from what you would normally do.

Both your body and your head will appreciate the change.

Over the last few weeks I’ve shared some ideas on how to make you exercise more efficient and effective. Let’s face it, we all have limited time and energy so you want to make sure you are getting the best return you can from your time and effort so you can do all the other things in life that are important.

Exercise is just a means to an end. It gives you more energy, clears your head, keeps you healthy and saves you time and money.

You don’t want to spend your whole life exercising, so make sure you are efficient and get the most from your exercise.

I have just read an article from the New Zealand Herald suggesting we should all exercise our brains through physical activity.

Professor Winston Byblow, a brain researcher  and exercise scientist at the University of Auckland, has found regular exercise significantly increases the flow of oxygen to the brain, nourishing cells and helping thinking and memory.

Walking for 45 minutes five times a week was enough to increase oxygen by about 17 per cent, the equivalent of reducing your brain’s age by 10 years. “If you needed another reason to exercise, this is it,” Byblow said.

Adding strength training to the mix showed even greater benefits.

Byblow has studied research from New Zealand and around the world looking at the factors affecting cognitive decline and will present his findings at a public lecture next Saturday.

It is well documented that the brain shrinks by about 5 per cent per decade after 40, and even faster after 55 years. This reduced memory and mental capacity.

Professor Byblow said research showed that people who started exercise later in life not only slowed brain decline but stimulated its growth.

“It’s one thing to say it’s not shrinking as quickly but it’s remarkable you can actually reverse the effects of ageing.”

The hippocampus is the part of the brain responsible for long-term memory and learning. “Everything you know is in there.

“Think of it as taking your hippocampus out for a walk” Professor Byblow said.

I’ve just read an article about a retired dentist who took up exercise in his 50s and then started strength training in his 80s.  His story shows just what is possible if you decide to get fit and how age is no barrier to achieving significant improvements in health and fitness.

Read the article here.

If you’d like advice on how to get started or on the right program for you contact me on 0419907432 or at david@lifelongfitness.info.

Did you set a New Year resolution? Most people do.

Unfortunately, many fall by the wayside by the end of January or into February.

Stefanie C. Barthmare, a psychotherapist with the Methodist Weight Management Center in Houston said, “Instead of making the number on the scale the focus, look for other ways to find to measure success.”

Stephanie talked about working with a patient recently who said that when she lost 25 kilos she was going to sign up for a half-marathon. She signed up last June and is running the full 21 kilometres in January.

This is a good example of the power of both picturing the result and setting an activity as your goal.

Most people have the outcome as their goal – to lose 5 kilos, reduce my waist size or get fitter.

While these are all good things to achieve, if you make them your focus you’re chance of reaching them is less likely.

Instead, make your target an activity that you want to be able to do – walk 10 kilometres, do weights twice a week or go cycling in France.

Focusing on what you want to be able to do, helps you to come up with a plan to achieve it and keeps you motivated to put in the effort required. It is a lot easier to get up and run, ride, walk or swim if you have a reason to do it. Something you want to achieve later in the year.

Do you feel that you aren’t getting the fitness results you think you should?

Do you spend hours exercising each week but still don’t feel that fit?

Do you exercise diligently but still can’t seem to lose the extra kilos around your middle?

Maybe you’re not being as efficient as you could be.

One of your key objectives for you is that you get maximum results from the time and effort you put into exercising.

I believe most people who give up exercising do so because they don’t get the results they think they should from the time and energy they put in. My aim is that you get the best possible fitness result from you time and effort.

To achieve that means exercising smart; not necessarily doing more or pushing yourself harder for longer.

Think back to when you were in school or university and studying for exams. Did you ever find yourself sitting at your desk for hours only to get up and realise you hadn’t really learnt anything. You were sitting at your desk, perhaps reading notes or a book, but it didn’t really get into your memory. You were just going through the motions.

For too many people, that is how they exercise.

They get out regularly but they just go through the motions. They go for their usual walk, run or ride but don’t ever push them self enough to get fitter. Or they push fairly hard but do the same thing over and over and wonder why they aren’t getting fitter or faster.

Or perhaps they go to the gym but spend most of their time talking to the other people there. After an hour they’ve done about half of what they could have done in 20 minutes if they had been intentional about their exercise.

The key to getting maximum benefit is to exercise smart; doing the right exercises, pushing yourself enough to stress your body, giving yourself enough rest to recover fully before the next exercise session and eating the right foods at the right time to ensure you have the energy your muscles need to perform.

No-one has time and energy to waste any on exercise that isn’t helping to keep them as fit as possible. So next time you are exercising, ask yourself if what you are doing is making you fitter or are you just going through the motions.

I’ve just read a great article on metabolic syndrome by Dr jenny Brockis.

Jenny’s an expert on brain health and memory.

In the article Jenny explains that it is the combination of a number of lifestyle -influenced conditions; high blood pressure, high cholesterol, diabetes and excess body fat.  The key lifestyle factors in the prevention and treatment of each of these conditions is diet and exercise.

Why is exercise such an important component in the treatment of metabolic syndrome?

Exercise affects metabolism; both while you are active and after you have stopped.

Exercise increases the capacity of the muscles to convert energy  for movement.

Exercise increases the muscles ability to use fat as a fuel source.

Exercise makes it easier for glucose to get out of the blood and into the cells, taking the pressure of insulin.

Exercise increases the blood vessels in muscles, reducing blood pressure.

Exercise  increases muscle size so they burn more calories even at rest.

Exercise makes you feel like being more active, so you bun more calories throughout the day.

Exercise helps to control appetite so you are less likely to overeat.

Exercise makes you feel more in control of your life so you make better lifestyle choices.

You can see why I believe exercise is the cornerstone to preventing and treating metabolic syndrome.

If you’re at risk of metabolic syndrome, get moving.

Do you have trouble getting to sleep? Or do you wake up in the night and can’t get back to sleep?

Exercise might just be the answer. But it needs to be the right exercise at the right time.

In a study of people with insomnia, those who broke a sweat by exercising at an higher intensity saw a greater improvement in their sleep than people with less active hobbies.

The exercisers trained for several weeks until they were able to do four 30-minute workouts a week at about 75 percent of their max heart rate. That means jogging, brisk walking, or riding a stationary bike at a good pace.

The vigorous exercisers also reported less daytime sleepiness and fewer symptoms of depression as a result of their efforts.

Do it in the morning for best results

Women who did morning workouts for a total of at least 3 hours and 45 minutes a week (about half an hour a day) also joined the better-sleep club. Women who worked out that much at night didn’t see sleep benefits, though that’s no surprise; exercising within 2 hours of bedtime can leave you wide-eyed.

Interestingly, shorter morning workouts didn’t help much, however I suspect the shorter workouts weren’t at a high enough intensity to make up for the reduced duration.

Stretch yourself to sleep

Stretching was also found to help people get a good night’s sleep.

When a group of women did a simple stretching routine every day, they fell asleep more easily than non-stretchers. Why isn’t clear, but it is probably due to being more relaxed. A basic yoga routine’s probably perfect, but just stretching out the day’s tension slowly and soothingly should do the job.

Another activity for a better night’s sleep was tai chi. People who did an hour of tai chi three times a week for 6 months fell asleep about 18 minutes faster and slept almost an hour longer than a control group.

How does exercise help sleep?

One theory is that exercise may be particularly useful for improving sleep because it elevates mood. And that’s a good thing, because depression and low moods are known sleep disrupters.

There’s a bonus to all this ZZZ time. Better sleep not only makes you feel good but also reduces overeating, arterial aging, and heart attack risk.

Getting a good rest at night also means the body adapts more to the exercise you have been doing.

So get moving in the morning, stretch and relax in the evening and sleep like a log at night.

I have just read a report stating that one in two Australians who tried to lose weight in 2010 failed.  They supposedly failed because they got bad advice.

Australia’s Healthy Weight Week Report surveyed more than 1000 Australian adults to investigate how many were attempting to lose weight, their success and where they get their advice.

The Dietitians Association of Australia said one of the reasons behind their failure is that people sought weight-loss advice from diet books and magazines rather than from professional dietitians.

I agree with that as many of the diet books and programs are unrealistic and can’t be sustained in the long term.

But the main reason people fail to lose weight is that they focus on their weight.

Whenever someone talks to me about losing weight, I encourage them to focus their efforts on getting fitter by picking an activity goal and then training to achieve that. For example walking 5 kilometres in 30 minutes or riding 15 kilometres in 45 minutes.  They can then design an exercise program to achieve that result.

Of course their what they eat is very important, so they should eat like an athlete trying to perform at their best to achieve their goal.  But their eating shouldn’t focus on losing weight but rather performing at their best.

As a society we have become so focused on weight and it is not working.  Focus on your performance and let your weight take care of itself.

Do you want to get more from your exercise without working any harder or doing any more than you are now?

Of course…. everybody wants more results with less effort.

If you don’t … you should.

You don’t live to exercise. You exercise to live.

A study from Harvard University found that just knowing your exercise is good for you meant you got more benefit from it.

The researchers studied over 80 hotel room cleaning attendants from 7 different hotels. The room attendants naturally get a lot of exercise from their daily jobs, which included cleaning an average of 15 rooms per day at about 25 minutes per room. This work involves a good deal of exercise in carrying, scrubbing, lifting objects, vacuuming, and dusting etc.

The researchers knew the hotel workers were active due to their work, but questioned whether the maids realised that their work was actually good for their health.

The study aimed to examine the effects on the hotel attendants of making them aware of how beneficial the exercise they got while working was for their health, and whether this increased the actual results they received from the exercise.

Would informing the staff that their work was great exercise improve their health, lower their blood pressure, and help them to lose weight compared to the hotel attendants that didn’t realise their work was in fact “exercise”?

The hotel attendants were split into 2 groups:

1. One group was told about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were also given a handout showing the number of calories they were burning doing each activity of their jobs and were shown a poster every day that reinforced how many calories they were burning.

1. The control group of hotel staff was simply informed of the benefits of exercise, but weren’t told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise.

The researchers studied the existing lifestyles of all of the participants in both groups as well as giving them various health tests, including weigh-ins.

The study was for 4 weeks. The researchers made sure that none of the participants had actually changed their exercise habits, smoking, or eating habits outside of work. This assured that there was no external lifestyle factor that could have accounted for the results of the study.

In addition, the hotel managers made sure that the workloads of both groups stayed the same during the experiment.

It turned out that the group of hotel cleaning attendants that was informed about the calorie-burning effects of their normal work routines ended up losing weight, lowered their body mass index and waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

Each of these groups received the SAME amount of exercise and did not alter their lifestyle, eating habits, drinking habits, smoking, or anything else. The only thing that was different between the 2 groups was simply that the one group was constantly being reminded of how beneficial the exercise during their work was for their health and how many calories they were burning, and therefore their minds were busy believing in the benefits of it.

This reinforces how powerful our brains are in relation to the results we get from exercise.

There’s a good lesson in this study. If you strongly believe that the exercise you are doing is improving your fitness, your results will increase from those workouts.

Researchers at Tel Aviv University’s Sackler School of Medicine claim to have discovered how endurance exercise increases the number of muscle stem cells and enhances their ability to rejuvenate old muscles.

The muscles and skeleton in our bodies work together. As we age, we experience a decline in mass (sarcopenia) and function of muscles. Most people also experience bone loss (osteopenia).

As a result, our musculoskeletal system is more susceptible to daily wear and tear, which also explains the increased risk of falling in the elderly.

In their study using rats, the research team found that exercise increased the number of satellite cells (muscle stem cells) — a number which normally declines with aging.

The researchers believe that a decline in the number of these cells and their functionality may prevent proper maintenance of muscle mass and its ability to repair itself, leading to muscle deterioration.

Comparing the performance of rats of different ages and sexes, they found that the number of satellite cells increased after rats ran on a treadmill for 20 minutes a day for a 13-week period. The younger rats showed a 20% to 35% increase in the average number of stem cells per muscle fiber retained — and older rats benefited even more significantly, exhibiting a 33% to 47% increase in stem cells.

The fact that they older rats retained a greater percentage of stem cells supports my belief that exercise is more important the older you get and easier the earlier you start.