My Start To Jogging/Running Week 2

Welcome to 5.14 fitness,

As you can see from my previous posts, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.

So, after my first week of running I went on holiday for a week. During this week, I decided to do no running or training at all. I know this is bad, but the reason behind it was that I wanted to enjoy my holiday. I knew doing training would only make my time for relaxing not relaxing and would make me unhappy. I didn't want to have the weight of having to workout on my mind, so that I could fully enjoy every precious minute of holiday. Also, I had not stopped training for more than 3 days for a year prior to this holiday, so thought I had earned 7 days off.

Anyway, when I came back from holiday I felt very bad physically  as I had eaten a ton of unhealthy food on holiday. I was eating double my usual intake and so afterwards I was quite worried as I had been so unhealthy. Therefore, I decided to amp up the running for a week to make up for the excess food and little exercise. I ran immediately the day after and surprisingly, felt very good whilst doing it. I ran 5k and actually rarely had to stop. I managed to pace myself more and could keep on going for big distances. At some points it felt as though I could carry on running forever, however I stopped for my body's sake. 

The rest of the week was very good, and I did see improvements in a short distance of time. I varied the routes so that it was not as boring, however I still did not enjoy it.
I will be honest, I hoped to enjoy the runs more. Beforehand, I hoped running would be something I enjoyed, as I have still yet to find a individual form of exercise that I like doing. With running, It is ok once I am doing it ;however, the morning and night before a jog I don't like the feeling of knowing I have to get up and run ( if that makes sense ). Hopefully, that will surpass and I will carry on. The weeks following have all been good, and I have never faltered on a run. I have got lost sometimes however!!

Overall, Running has been a very good from of exercise and it has felt very good to complete runs and feel professional. It has improved my fitness levels and I hope I will carry on doing it. I recommend trying it out as all you need is the great outdoors( or a treadmill). Get strava on your phone and you will be good to go and track your results.

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

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My Start To Jogging/Running

Welcome to 5.14 fitness, 

Hi guys, today I will be writing about how I am starting to go running. 

It is the start of the holidays for myself, and I have six weeks of no school or work. This means I will not be out and about as much as usual, and therefore I need to stay in shape . My schedule will be completely thrown out the window foe these six weeks as various different things happen, so I need something that I can do early in the morning that purely keeps me fit. I usually play football or walk around a lot however now I will probably be lazing about most days. So, I need to focus more on cardio and fat-burning exercise so I can then not feel bad about lying around a majority of the time. I will also be eating a lot more, so need to balance that out with more exercise.
Due to all this, I have decided to go out for a run 4 times a week in the morning.

Running is something that I have only done once before. It was about 7 months ago, and I went out for a 25 minute run in the early morning. After that, I didn't do it again purely because I did not have the time . I could not afford to wake up early as I needed the sleep but now I have plenty of time to run when I wake up. I am running because it is something which is the most traditional and trust-worthy way of staying in shape and I want to also get better at ling distance. Running is the perfect form of exercise as it focus' primarily on maintaining a healthy weight and staying fit.  

I have a cousin who , a little obsessively, goes cycling and running for hours every day. I have already said a bit about him in a previous post but he has really inspired me to go running as it feels satisfying and professional. My cousin feels great and does so much work that he is good enough now to compete in competitions. His achievement and commitment has really driven me to take up running and be good at it. He used a range of apps but mainly Strava. I have done a review post on Strava if you want to check it out , but to put it briefly, it is an app/website where you record your runs , plan routes, and  talk and compete with other runner or cyclists in your area. It is great and I will be using it in my runs. 

My first run will be  in two days time and my next post will talk about that but also other stuff I have not been able to fit in today, like how running fits in with my workouts and the benefits etc..

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

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Back to Basic #2

Welcome to 5.14 Fitness, 

This post continue from the previous back to basics, expat get the foundations of activity and exercise.

Stages of participation:

Foundation- beginner, first time 

Participation - non competitive, school clubs

Performance- competitive, tournaments

Excellence- Olympics, the best 

Categories of influence ( remembered as CHIPS R):

Culture: race, age, gender, religion 

Health: illness, health problems 

Image: fashion, media

People: peers, family, role models

Socioeconomic: costs, status

Resources: access, time, location 

Health related fitness components of exercise: (Big Fat Maureen Munches Cakes)

Body composition- the percentage of body weight that is fat, water, muscle or bone 

Flexibility- amount of range possible at a joint

Muscular strength- amount of force a muscle can exert

Muscular endurance- using muscles many times without tiring 

Cardiovascular fitness/ endurance- exercising the entire body over a period of time 

Skill related fitness components of exercise: (P CRABS)

Power- ability to perform strength activities quickly, strength x speed 

Balance- ability to keep the body's centre of mass above the base of support 

Coordination- ability to use 2 or more body parts at the same time 

Agility- ability to change position quickly and control the movement 

Speed- ability to perform a movement quickly or cover a distance in a period of time 

Reaction time- time taken between the presentation of a stimulus and a movement 

Methods of training (more posts to follow in detail soon!)

Fartlek 

Continuous 

Circuit

Weight

Interval 

Cross 

Principles of training (RIPS FITT)

Reversibility, rest, recovery 

Individual needs

Progressive overload

Specificity 

Frequency 

Intensity 

Time

Type

This post will be continued ...

Thanks for reading hope you enjoyed, check out other posts for more info, please plus one and comment and follow us- work hard and peace!

Jason 

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My Goals - May Update

Welcome to 5.14 fitness,

Hi guys, I apologise for the long absence but both Jack and I have had two weeks of exams so have not had the time to post. 
However, these exams are now over and we are reading to get back to business, and I am starting by updating on my goals and routines. 

It has been a while since I last updated on this, and I have changed my schedule quite a bit. As you might tell, I am not a hard-core fitness fanatic that will push to extremes to get results. Instead, I workout 6 days a week and eat healthily. My workouts are all usually an hour long but may be less or more depending on the time I have. 

I mix together weight training, high intensity interval training and circuit training to formulate my workouts, and I base them around my day to day life,  I often have limited time, and so my free time is taken up by these workouts which makes them a lot less enjoyable! I only have a small amount of space ( my bedroom ) and so all my workouts can be done anywhere - trust me when I say that, my room is tiny.  
Last time I updated, I told you about my new weights plan and my full schedule. I have now changed that slightly, as I now have access to a gym once a week. This means that on a Wednesday I now do weight lifting and can work on areas I could not before. I have also introduced an extra abdominal workout so that I do it four times a week now. 

Here is my full schedule:
Monday- 40 mins Insanity followed by 20 mins Weightlifting
Tuesday- 25 mins cardio followed by 20 mins Abdominal workout followed by 10 mins chest workout
Wednesday 45 mins weight lifting followed by 20 mins Abdominal workout
Thursday- 40 mins Insanity followed by 20 mins Weightlifting  
Friday- 25 mins Abdominal workout 
Saturday- 45 mins weight lifting, 20 mins Abdominal workout
Sunday- Rest

As you can see, I still do Insanity twice a week which is incredibly effective and is very intense. It burns a lot more than regular cardio and trains all aspects of your body also. I hope this update tells you a little more about what I do- next time I will talk about the results of it. 

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

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Back and Back to Basics #1

Welcome to 5.14 Fitness,




 I have to apologise for the absence of posts recently, I think it has been over two weeks since the last one, however I am sure you can appreciate that both myself and Will have both just finished our exams for the year so we have been busy revising. So we apologise but we will try to get things back to routinely fashion as soon as possible.

This post will be the first in what is going to start as a four part series that will recap the basics of fitness and physical activity.

Definitions:

Heath is the complete state of physical, mental and social wellbeing not merely the absence of sickness or infirmity 

Fitness is the ability to meet the demands of your environment 

Exercise is a form of physical activity that maintains or improves fitness 

Performance is how well an activity is completed 

Categories of benefits of exercise:

Physical, eg increased health

Mental, eg relieves stress 

Social, eg new friends are found 

Purposes of iniatiatives: 

Get people involved 

Keep people involved 

Provide a path to the elite level 

3 sporting agencies:

Sport England 

Youth Sport Trust

Governing Bodies ( eg FIFA, NBA, PGA, RFU, ECB)

Roles for people to remain involved in sport:

Performer who needs to be fit, motovated and have knowledge of the sport

Coach who needs to have good knowledge of the sport, the ability to analyse and to be a good motivator

Official who needs to be calm, have good knowledge of the sport and be confident 

Volunteer who needs to be enthusiastic, organised and committed 

To be continued.....

Thanks for reading, please come back against well as plus one the blog and the post, comment, follow the blog and follow me- work hard and peace!

Jason

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Cardio - What To Do? Part 4

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  team sports. 

There are countless sports that involve you working as part of a team. Whether it is football, rugby or netball, these sports almost always require you to run and  get fitter. This is a great way to do cardio and the choice of sport to do is endless.
First of all, Team sport gives you other people that will cheer you on and make you strive to work and get better. Unlike in individual sports, team sports mean that you have people to rely on. This means there may not be as much pressure, and if you are not particular skilled it is not the end of the world. However, it also means others rely on you, so you have to be ready to step up and not be scared of letting others down. 
Having other people helping you can make you feel so much better, and it also makes the cardio a lot more fun. Running around with friends, striving towards one goal ( to win ) is a great way to make Cardio enjoyable and also more rewarding. There is nothing better than the feeling of success, especially after you have fought hard to earn it with other people. 

Team sports require skill more than other cardio like Running. When jogging, it does not matter whether you are good or bad, just as long as you are getting your heart pumping. Sport however, requires you to be good if you want to succeed. Therefore, you need to think carefully at what your goals are. If you are just aiming to lose weight and want nothing else, then other cardio methods are probably more worth your time. If you are looking to improve and get better at a sport, that is also a major bonus. 

It does not take much to start doing  team sports. The amount of variety to choose from is amazing ; there will certainly be one for you. Just get online and search up what sport you want near where you live, and there will be a whole host of options. You will find places to go to play these sports, and if you are good you can be picked to play in a real team. It is a common misconception that you have to be world-class to play in any team at sports. In fact, it is the opposite. There are hundreds of leagues for hundreds of types of people. Just get up, go to a session, and there will normally be teams that you can be placed in where you will be surrounded by people of a similar ability. Don't be scared to go out there and investigate what you can do. 
If you are interested in hockey, look up hockey near your area and go to a session. If you don't like it, try something else!

Sport makes you run, which is Cardio. There is little point in me going on about how it can help the body, I am sure you already know the benefits! Join a team, have fun, and strive to get better.

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Principles of Training

Welcome to 5.14 Fitness,


Guys it is still exam season so the excuse behind the lack of posts is that we are temporarily occupying our time in alternative ways. However I can promise daily diaries will return next week.


This is a GCSE PE worksheet used in schools


By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game and physical fitness. A successful training programme will me individual differences which are personal fitness needs based on age, gender, fitness, and the sport for which we are training. A successful training programme will also include exercises in the correct heart rate  target zone. The principle of specificity shows that training must be matched to the needs of the sporting activity to improve the specific component of fitness in the body parts in the sport uses. Once the type of method of training has been selected to suit the needs, progressive overload should be adopted to gradually increase how hard you work over time. This is not to be confused with overwork which can result in injury Lack of, or prolonged breaks, in training can result in reversibility where any adaptations taken place during as a result of training will be reversed once you stop. In planning a programme, use the FITT principles to add detail is important. To decide how often you train is considered frequency and relates to how often you train. the intensity,or how hard, you work each session can increase as you get fitter. Similarly the length of time, how long per session can increase to overload the body. You should also consider the principle of moderation. It is important to have rest periods which allow the body to repair and recover so you can work at a high enough level on the next session


to be continued


This is not my own content, thanks for reading, please follow , comment and plus one, rememeber to come back again and top work hard- peace!


Jason

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Benefits Of Running

Welcome to 5.14 fitness,

Today I will be posting something a little different - the benefits of running. I found an article which sums up the rewards of this form of exercise extremely well. Here are the six benefits given from www.active.com. 

Improve Your Health

Believe it or not, running is actually a great way to increase your overall level of health.  Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.  In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer.  It can also help reduce the risk of having a stroke.  Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.  By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight.  You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical.  Running can provide an noticeable boost to your confidence and self-esteem.  By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems.  It can also diminish appetite and sleep quality.  When you run, you force your body to exert excess energy and hormones.  Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run.  Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.  In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

There you are, six reasons why running can change your life for the better. Thanks for reading, please like and subscribe, and peace!

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Injuries Part 2

Welcome to 5.14 Fitness,
 
I apologies for how long it has taken me to produce this post, however we are in the process of making a lot of changes to our house and this is what has occupied the majority of my free time recently. It may be another week or so until posts can become more frequent again but when we get the chance to upload we will.


Cuts 

Cuts are also a form of soft tissue skin damage these happen due to a collision with others or with sharp objects; this could happen during a tackle of if you fall over and make contact with the ground. It will leave a mark on the surface of the skin and start to bleed, the cut should be cleaned and dressed with a plaster or bandage if it seems to get infected visit the hospital or doctor. We can try to avoid these if we remove jewellery, check to make sure equipment is safe and wear protective garments. This happens in sports such as football, rugby and cricket

Bruises

Bruises are a form of soft tissue skin damage and are obtained by making contact with the ground, other players or equipment. This is likely to be by whilst making a tackle or interception (in contact sport) or getting hit by equipment (e.g. racket sports). The impact damages the blood vessels beneath the skin causing the surface to turn blue/purple to yellow/green. We can treat this by applying ice to reduce the swelling. To avoid bruises we should wear protection (e.g. shin pads) or avoid collisions but this is not always possible in sports like rugby.

Fractures

Fractures are what we commonly known as broken bones they happen when the bone is subject to a large force or impact stronger then the bone itself. There are many types of fracture including: compound, simple, greenstick and stress. You might have a fracture if you are experiencing pain, bruising and swelling. The best way to treat a fracture is using the RICEM method, however you may also need to see a doctor so they could potentially apply a cast/sling or prescribe a form of pain relief. To avoid getting a fracture you should try to make as little impact with the ground or equipment as possible, but this is often unavoidable in contact sports such as sumo wrestling, in these sports it is important to wear all the protective items encouraged by the sport.

Dislocations

Dislocations are when the bones in a joint are knocked/moved out of place, often in the shoulder and knee. This injury is caused by a fall of knock to the joint; this could be falling off a trampoline and putting your arms out in front of you to break your fall, this could dislocate your shoulder. This is a very painful injury ( other symptoms could include swelling and joints not functioning normally) and would need to be put back into place and then apply the RICE method . This type of injury is hard to avoid but you could wear protective gear on the joints to reduce the impact on the area. This happens in sports such as gymnastics, volleyball and basketball

Abrasions

Abrasions/grazes are soft tissue skin damage and are caused when skin rubs against a rough surface; this could be due to a fall or slide tackle due to the friction on the ground. The injury comes up on the surface of the skin as the top layer of skin is removed, this can be painful at the time of the injury and dirt can get into the injury causing infection. To avoid this it should be cleaned and dressed as soon as possible, and to avoid the injury all together you should wear protective gear. To reduce swelling should apply ice and compression, but if it gets serious you should go to the hospital. Could happen in hockey or tennis

Ways to prevent injury in general include allowing the body time to have rest and recover, exercising and participating with tired or aching limbs are common way to get injured as they are no longer as elastic or flexible resulting in a loss of movement. Warming up properly is another way to avoid getting injured as muscle and tendons become more flexible but you are also more focused and alert, this all leads to greater movement. Wearing incorrect clothing can also lead to injuries for example in an F1 car you could not wear just a T shirt and shorts as they do not provide much protection from the hazards of the sport. Rules are put into sports in order to protect those taking part, like in football you have to wear shin pads in order to protect your legs and in rugby you cannot jump when someone comes in to a tackle as it is seemed to be dangerous. You also have to make sure you have the correct technique in your sport otherwise you could get injured this way, if you have the wrong technique when throwing a shot putt you could pull a muscle, if you have the wrong technique in pole vaulting you could break a bone from a fall.

Things that governing bodies of the sports try to prevent injury by making the competition balanced, they do this by trying to keep people that are in the same age category, similar weight and in the same gender. They do this to ensure the competition is as fair as possible so there is less chance of the participants getting injured. Equipment has to be checked to ensure it is safe to use and limit the amount of potential injuries, this could do things like putting padding on goal posts to stop people getting hurt from running into them and making sure the studs on football boots aren’t sharp so that they do not cut the opponents. Obstacles on the pitch such as litter which can cause injuries such as cuts or bruises if the participants make a collision with them. In addition the facilities also need to be checked to made sure there safe for use, for example if there are stones or glass on a volleyball court it would be deemed unsafe for use or if a football pitch is very muddy/wet or on a slope players could slide or slip which could again lead to an injury.


Thanks for 6000 views, make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!






Jason

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Cardio - What to do? Part 2

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  2 ways- Walking and Running 

Walking

Walking is the easiest of the three and also the most relaxing for most people. Walking is something that does not produce the best results as it does not have nearly as much intensity as running or cycling. Walking does little to raise your heart beat and wont make you lose weight as fast as other methods. However, Walking is easy and anybody can do it. Walking is integrated into our lives; we walk to get places and do work. Walking burns calories as it is engaging you muscles and is a form of exercise. Albeit not the most effective form, but nevertheless a form. 


Walking can be done easily- just get out the house and go for a stroll. If you can, walk the fastest speed possible as this will burn the most calories. Walk to the gym, or the park, or your friends house. Whatever the reason, walking at a speed is a good thing and is the perfect choice of exercise if you are incapable of strenuous activity. For example, if you are elderly, a walk can not only make you fitter but make you a lot healthier too! 

Running

Running is the most well known and an extremely good form of cardio. Running gets your heart rate up quickly and there is not many better ways to lose weight and get fit. Running only requires yourself and space, and I am sure there is plenty of space right outside your door. Whether, like most people , you get up early to run around your neighbourhood or you go for a late night jog, running is always going to be considered the go-to for cardio. 

Because of its popularity, Running has never been more amazing. There is a whole host of apps that can map your run, give you results and data, and pretty much make running as fun and effective as possible. For more information, look over some previous posts about apps like Strava and Google fit. 
There is a wide range of electronic gear to track your run and heart rate, as well as stylish clothing that makes running more comfortable. Wristbands like Fitbit track your sleep patterns also to extend the benefits of your run.  This form of cardio is perfect for those who do not have space and want results. It can be hard, yet is worth all the sweat and pain. Motivation is just a click away, there is a host of websites with helpful motivating features to encourage your run. With running, there is no excuses:  you can find the most unfit people running down your street sometimes. Whoever you are, Running , Jogging , sprinting or whatever you want to call it is just a few steps away...

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Injuries Part 1 (5000 views !)

Welcome to 5.14 Fitness,








So about a month and a half ago, I released a post thank you all for 3000 views of the blog, well within the 5 days prior to this post we managed to smash 5000 views! To put this in to context, we managed 2000 in less than 2 months. This is absolutely mental and we are so grateful to all the supporters of this blog. Our most viewed post has around 55 on its own, we still have 10 people who have added the blog to their reading list, this is great but if there is an area we need to improve it would be here, on Google plus my page has roughly 160 followers which is great and over 235,000 views again more following is to be targeted but we can hardly complain.




This post is not entirely a landmark post, as I know that a lot of readers prefer actual content posts so I am also adding a new back to basics post to this on injuries it should have 2 parts to this post, second past to be released a later date.




Strains

Strains are a form of soft tissue injury that we commonly get due to overstretching our muscles, when we either twist or wrench the muscle aggressively/awkwardly/too far. As a result of straining the muscle this area is likely to become weakened and stands a chance of becoming a reoccurring issue. You are more likely to avoid strains if you warm up properly to ensure muscles are elastic and limber, however if, during your activity your muscles contract and relax quickly and repeatedly strains become difficult to miss. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

Sprains

Sprains are another form of soft tissue injury but this time effecting joints rather than muscles (strains). This happens when ankle or wrist joints are twisted suddenly, this could be whilst changing direction or landing heavily. This tears the ligament (attaches muscles to bones)at the joint , sprains can sometimes be avoided by strengthening that area by weight training ,more exercise targeting this area or more vitamin D and calcium which strengthens bones and joints. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

Tennis Elbow

Tennis elbow is an injury that we get from overusing the elbow joint, the tendons become weak from overuse. This injury often occurs from playing too much tennis (hence the name) but could be from any racket sport or activity similar, often by using an incorrectly sized racket, leaving you with an inflamed and sore elbow. You are more likely to avoid this injury if moderate the amount of time you spend playing the sport and by making sure the equipment you are using is the correct size. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

to be continued.....


Thanks for 5000 views next landmark being 10,000 so make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!




Jason

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Cardio - What To Do? Part 1

Welcome to 5.14 fitness, 


Today I will be posting about Cardio and the different ways in which you could do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! 

The NHS states that a 19-64 year old adult should do at least 150 minutes ( 2 hours 30 minutes ) of moderate-intensity aerobic activity such as cycling or fast walking every week, or, 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week. You should really aim for this to be deemed healthy and fit. However, I understand it can be difficult. 

All of us live different lives, and therefore we only have space or time for certain things. Because of this, it can be hard to find what exercise we are able to do or what interests us. It can be hard sometimes to find the right sport that keeps us motivated and eager. Whether it is badminton to hockey, there is a sport out there for all of us: you just have to find it. 

Unfortunately, even if we find the right exercise we may still not be able to do it; work or other past times might restrict us from getting to places or doing the things we want to do. I myself would love to do some kind of karate or martial arts, however I do not have the time, the money or the means of transport to get to somewhere which offers that. 

So, compromises have to be made and we have to find some sort of Cardio that we have time to do regularly, have the money to afford, the space to do it, and the motivation to carry on going. Finding this can be hard, and so the main options have to be clear and helpful.  To help myself and also you, I will be researching different sports and cardio methods and posting about them regularly- In order for us to have to have a wider knowledge of exercise and what the most effective methods are. 

In part 2, I will be going over the three most well known forms of exercising, Walking, Running and Cycling, and also talking about some well-known sports. 

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace! 

 

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Article- Balanced Diet

Welcome to 5.14 fitness, 

Today's post is going to be all about food and balanced diets. As I mentioned in my previous Weight Loss Journey post, a balanced diet is essential and it is important to know what to eat and how much.
Therefore, I read up on the NHS website and this is what I found on balanced diet. Remember, it is really important to know this and while it can be boring, it is also beneficial:

Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.

A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need.

When it comes to a healthy diet, balance is the key to getting it right. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Most adults in England are overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups in our diet

The eatwell plate shows that to have a healthy, balanced diet, people should try to eat:

• plenty of fruit and vegetables
• plenty of starchy foods, such as bread, rice, potatoes and pasta
• some meat, fish, eggs, beans and other non-dairy sources of protein
• some milk and dairy foods
• just a small amount of food and drinks that are high in fat and/or sugar

Try to choose a variety of different foods from the four main food groups.

Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish and fibre. Read our page on understanding calories. 

It's important to have some fat in your diet, but you don't need to eat any foods from the "foods and drinks high in fat and/or sugar" group as part of a healthy diet.

Fruit and vegetables: are you getting your 5 a day?

Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat at least five portions of a variety of fruit and vegetables each day.

There's evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke and some cancers.

What's more, eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced banana with your morning cereal is a quick way to get one portion. Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Have a portion of vegetables with dinner, and snack on dried fruit in the evening to reach your five a day. 

Read our 5 A DAY page for more tips on how to get your five portions of fruit and veg.

Starchy foods in your diet

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.

Potatoes are an excellent choice and a great source of fibre. Leave the skins on where possible to keep in more of the fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre white bread. They contain more fibre (often referred to as "roughage"), and usually more vitamins and minerals than white varieties.

Learn more from our starchy foods page.

Meat, fish, eggs and beans: all good sources of protein

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more by reading our page on meat.

Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim for at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more from our pages on eggs andpulses and beans.

Milk and dairy foods: avoid full fat varieties

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.

Learn more by reading our page on milk and dairy foods.

Eat less fat and sugar

Most people in the UK eat too much fat and sugar.

Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.

Don't get like this!

But did you know that there are different types of fat?

Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. Most people in the UK eat too much saturated fat, which can raise our cholesterol, putting us at increased risk of heart disease.

Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.

Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat. Read on to find out how to eat less saturated fat.

For more information on fat and how to reduce the amount we consume in our diets, read fat: the facts.

Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of foods. Sugar is also added to lots of foods and drinks such as sugary fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.

Most of us need to cut down on foods high in added sugars. Instead of a fizzy drink, for example, try sparkling water. Have a currant bun as a snack instead of a pastry.

So there it is- you should now be an expert on balanced diet and how to eat healthy! Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace! 

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Eating All Chewed Up

Welcome to 5.14 Fitness,


This is another post on diet and healthy eating, I was inspired for this post by the people that have asked me about dieting and the actual mechanics of it and this is something that I have kinda forgotten to mention and have just taken for common knowledge when it clearly isn't so apologies for that. This is something that I learnt quite a while back now so forgive me for getting confused.


Macronutrients


Nutrients are things that nourish our bodies. Macro (the opposite to micro) means large so macronutrients are things that we should eat a lot of and should make up a large part of our diet. We need macronutrients for three reasons: energy, growth and repair. We all need this form of nutrition, but those who are involved in physical activities require larger amounts than those that are not. There are three types of macronutrients we need to know about:

1. Carbohydrates. We can find these in bread, pasta, rice, potatoes and even things like cake and alcohol (however I would not recommend large consumption of these). These should be the largest portions of macronutrients as they provide us with the energy used for aerobic and anaerobic activities.
2. Fats. Contained in butter, oil, as well as fatty foods and fried dishes. Should make up the smallest amount of macronutrients. These too provide us with energy but as fat is thicker and harder to break down it stays in our bodies longer and is therefore more likely to become stored energy e.g body fat. They should be kept in moderation.
3. Proteins. Are in cheese, milk, eggs, meats and fish. They are used for growth and repair of muscles, they can also produce energy but this is not their main function. Are often consumed in mass for sportsman trying to increase muscle growth.

Micronutrients


Micronutrients are things that we need in our diet to aid out bodies but in smaller quantities. Minerals and vitamins are the main forms of micronutrients. We require them to remain in good condition and to keep our bodies healthy. Vitamins are commonly found in fruits, ideal ones are oranges, apples, mangos, peaches and kiwis. Minerals are found in vegetables examples being carrots, peas, broccoli and cauliflowers. Our bodies cannot store these very well so they need to be replenished daily. Each vitamin and mineral has it own role and purpose to the body. They help get rid of illnesses and colds.Vitamin D in particular is vital to the body we find this in milk, eggs and cheese (which we also know are proteins so contain extra goodness). Vitamin D helps with the absorbing of calcium. We use calcium to increase bone density and keep them strong.


Water and Fibre


Water and fibre are not nutrients but are still necessary for a healthy and balanced diet. Water prevents dehydration as can be found in most liquids and lots of foods (but also from taps and shops). Fibre helps with the digestive system and with the removal of waste, it can be found in fruits and cereals.


Well I hope this helped with some of the basics of food. remember to plus one everything, follow me on Google plus and follow the blog by going to blogger and adding the blogs url to your reading list, please comment or get in touch if you want anything. Thanks for reading, please come again and check out older posts as well; work hard and peace!


Jason

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Bone Structure Basics

Welcome to 5.14 Fitness,




So this is another post in the Back to Basics series ( the first of the year ) and it has been brought to my attention that a lot of people- in particular those new to exercise- seem to have a lack of the standard knowledge of their bodies. So what I am aiming to do with this post is to provide a basic understanding of the major bone structure inside the body.


There are 3 functions given to the skeletal system:

1. Movement: bones have large surface areas to allow muscles to attach, the muscle joins the bone via a tendon, allowing muscles to pull the bone creating a movement.
2. Protection: some of the organs such as heart and lungs are highly fragile and delicate, therefore require protection from damage
3. Support: your skeleton acts as your body's frame work, it gives support to allow you to stand upright, bones are held together with ligaments

Each bone has one of these functions which I shall indicate in the description.


Bones

• Cranium- the main, thick, round bone in the head its role is to protect the brain
• Sternum- the bone at the centre of the rib cage, supports the chest and upper body
• Clavicle (collar bone )- the thin bone coming out from the sternum at the bottom of the neck, one of the 3 bones (clavicle, scapular and humours) that allow movement in the shoulder
• Scapular ( shoulder blade)- the large flat bone based at the shoulder joint, allows movement at the shoulder of the arm
• Humours- the bone at the top of the arm starting at the shoulder and going down to the elbow, role is for movement of the shoulder and therefore arm
• Ribs- the set of thin curving bones coming out from the sternum (the bone you eat off when you have barbeque ribs funnily enough ), they protect the vital organs in the chest
• Vertebrae (spine) - the jagged edged bones that form a long chain down your back, they support your entire body and are what keep you standing if these get damaged you run the risk of immobilising yourself
• Radius- one of the two larger bones in the forearm, it is inline with your thumb and runs all the way from wrist to elbow, its job is to support and keep the wrist ridged
• Ulna- the other of the two larger bones in the forearm, running parallel to the radius , its role is also to support and keep the wrist ridged
• Carpals- the small bones in your wrist, allowing movement of the wrist and therefore hand
• Metacarpals- the long thin bones in the hand leading from wrist to knuckles, they support the hand to keep it in the correct shape
• Phalanges (*hand*)- the bones in your fingers, they are what allow us the movement in this area of body and are what we wiggle and move at the ends of our hands
• Pelvis (hip)- the large bone in the hip area curves round and you can feel the rounded edges if you move you hands round inline with the centre of your buttocks (or just put hands on hips)
• Femur- the long bone starting at pelvis and ending at the knee, supports the leg and keeps in firm and in place
• Patella (knee)- the bone at the front of the knee, helps with the movement in the joint
• Tibia- one of the 2 bones in the lower leg and the larger one, supports lower leg
• Fibula- the smaller bone in the lower leg (knee to ankle), supports lower leg
• Tarsals- a similar role to the carpals in the hand but only in the foot, the bones at the top of the foot, helps provide movement
• Metatarsals- the same role as metacarpals in hand, they keep the foot in support and shape
• Phalanges (*feet*) the other set of phalanges, are in the hand the role is the same movement at the ends in the case the feet and toes

These are not all the bones but the most commonly used ones in sport


Thanks for reading please make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything is returned as well so please comment ideas for the blog also - work hard and peace!


Jason

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Why We Need To Know How To Size Down

Welcome to 5.14 Fitness,




So this post is again to be on something that I have not really touched on before: sizing down. We spend all our time trying to get bigger and stronger, but when do we want to get smaller and weaker.


Why do we want to put on size? To make us look more aesthetically appealing or attractive. To get stronger to be able to perform better in sports or activities. It could also be a pass time hobby, some people exercise or try to get bigger simply because they enjoy the challenge.


How do we put on size? We lift heavy weights, doing many sets of  low reps. This works on power as the muscles are being asked repeatedly to explode against a heavy resistance. We also eat lots of high calorie foods to provide us with the energy and fuel that our muscles require to grow and complete the exercises set.


So why am I talking about sizing down? How could this ever be desirable? Have you ever seen an sport star that has retired and has got fat? Examples lots of (real) footballers such as Alan Brasil or Paul Mercer others include a lot of former American footballers or rugby player, boxers etc. It is often sport stars that relied on power and required size to perform to their maximum throughout their career.


It is often the case that if you do not size down efficiently after you have finished with body building you will get fat. And you will have to stop body building at one stage for one reason or another; whether it be old age or injury etc. So to be able to size down properly, you need to have practised. You need to have the knowledge to be able to work down and cut down on size.


In the next posts to follow, I will explain exactly how to size down. Check the pages for some new ones as I am also planning to add some more parts the series I have started. Remember to check out other posts, all following is returned, please plus 1 and add the blog to your reading list. In addition all comments and suggestions are appreciated. Thanks for reading please come again- work hard and peace!


Jason

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Eating To Suit Your Needs

Welcome to 5.14 Fitness,







So over the last few weeks I have been suffering from a touch of what is internationally renowned as Man Flu , consequently I went to see a doctor just as a precautionary measure to be prescribed with medicine etc.  However, I was told simply to eat oranges as these were the best things for some one in my position ( they contain a lot of vitamins with will help fight the cold ); and this got me thinking...




We need to eat to help us perform the activities/tasks that we do as it provides us with energy that we need to: move and to think.


So if I was a long distance runner why would I eat fatty foods? Correction ideally I would not eat a lot of this food group. What is the point. I am a long distance runner which means I need lots of slow releasing energy to help me run for a long period of time; it also means I need to thin and light in order to be able to run with as little resistance as possible, this is what is meant by optimum weight (see previous post on body types for more detail). Fatty foods, as you might have guessed are high in fat, which again is common knowledge that the more fat you consume the fatter and heavier you become, however as we have established you need to light to be a long distance runner so this is no use for me.


In fact the ideal food for a person who does long distance running is something like pasta or cereals as they contain lots of carbohydrates which do release energy slowly for a long period of time. Therefore carbohydrates are ideal for long distance running or any sport that requires muscular endurance or cardio vascular fitness as they are perfect for, to put it simply, keeping you going.


The moral of this post is to think carefully about your activities/lifestyle and diet to see if they match. Think about what skills are required for your sport and see what food group/groups provide the best answers to your tasks. A model for this is a car: you need to find the right fuel to put inside your car, there is no point in putting petrol in a diesel car after all. So your sport would be the car and the fuel is food, make sure you pick the right fuel. This is proven to improve your sporting performance as you have all the correct nurturance to do what you need to do.

Thanks for reading, if your new or old please check out the older posts to see if there is anything you have missed or if something catches your eye. If you like what I am doing please drop a comment, plus one this post or the blog, add the blog to your reading this and follow me on google plus, if you have any suggestions or ideas do not hesitate to contact me or leave a comment.  More posts coming soon so please read again - work hard and peace!

Jason

 

     

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Body Types

Welcome to 5.14 Fitness,


I have been set the task of answering the question: Is a mesomorph body type the most suitable for long distance running?

There are 3 different body types, each body type is an own optimum weight for different sports, but most people do not fit into the 3 categories perfectly and are more of a match for a mixture of body types.

An extreme endomorph is a person with: a lot of body fat, has wide hips and narrow shoulders, they also have significant amounts of fat stored in the upper arms and thighs.  This sort of body type would be useful for sports such as American Football, Rugby or Sumo Wrestling.

Extreme ectomorph body type characteristics include: long, thin arms; very little body fat or muscle; narrow hips and shoulders. Ectomorphs are the ideal body types for activities like high jump, long distance running and badminton.

Mesomorph body characteristics are: very little body fat; strong, developed muscles; broad shoulders and narrow hips. These types of people will be best suited for sports such like sprinting, boxing and swimming.

Endurance activities such as long distance running would not be ideal for someone with a mesomorph body type. This is because their bodies are largely made up of muscle, which is also very heavy therefore slowing them down as they attempt to repeatedly use their heavily built muscles over a long period of time. It is due to this reason that a person with a mesomorph body will become tired far too quickly and will either not be able to finish the run or finish at a much slower pace than other runners; they are more suitable to power activities as they have strong muscles, so they would not train for endurance as it would not be as necessary for their activities.

However, someone with an mesomorph body is more likely to be better at long distance running than someone with an endomorph body, as they are more likely to be lighter and more mobile so they can move easier and more freely which is crucial to this type of activity. In addition a person with a mesomorph body is likely to have some muscular endurance as they have heavily developed and strong muscles which will be strong enough to keep the body moving at speed for a reasonable amount of time.

The body type most suited to long distance running is an ectomorph as they are long, thin and have little fat or muscle to weigh them down which means they will be likely to be very light, so that they can continue to move at a constant speed with little resistance. People with this body type are also quite tall or mobile which means they will have longer strides as they have either longer or more mobile legs which can stretch further, this means they can cover the distance without using as much energy to take more steps.

In conclusion people with mesomorph body types are more suited to sports that depend more on power like sprinting to endurance tasks like long distance as they are too heavy due to their muscle mass to run long distances as there is too much resistance to move quickly for a long time. The ectomorph body type is most suited to this task as they are far lighter so there will be less resistance on their muscles to stop them from running.    

Thanks for reading, if your new or old please check out the older posts to see if there is anything you have missed or if something catches your eye. If you like what I am doing please drop a comment, plus one this post or the blog, add the blog to your reading this and follow me on google plus, if you have any suggestions or ideas do not hesitate to contact me or leave a comment.  More posts coming soon so please read again - work hard and peace!

Jason

 

 

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