Carbs

Two popular carbohydrate myths…

1. Eating carbs makes you FAT!

Carbs have received a bit of a bum rap recently, as medical research demonstrates that lower carbohydrate diets are more effective for obese people who seldom exercise. However, for a reasonably healthy individual aiming to build metabolically active muscle tissue, carbs are an absolute must-have. Carbs fuel the body for exercise and help drive protein into muscles for essential repair and growth. They also prevent the breakdown of muscle mass, which is key to burning fat stores. Don’t worry, this doesn’t mean that you will bulk up; more that you will look nicely toned.

2. Eating carbs at night makes you FAT!

must do
Many dieters restrict their carb intake at night, limiting themselves solely to protein powder, poultry, fish and vegetables after 5pm. The widespread belief is that carbs eaten at night will unequivocally be stored as body fat, which is generally true, as insulin sensitivity decreases at night.  But here’s the problem: if you exercise after work at 7pm and finish by 9pm, you must eat carbohydrates in your post-exercise meal in order to kick-start the muscle-building process.  If you avoid carbohydrates, your body will fail to support the growth process and, even worse, it could increase your cortisol (a hormone that lowers testosterone levels and chews away muscle mass), thereby causing a drop in your metabolic rate. When your metabolic rate declines, your body becomes more efficient at storing body fat, so this is a very real concern.

Summary

If you have a hardworking lifestyle and tend to exercise during the evening, make sure to include some carbs in your workout meal.
Mark Foster
Carbs
A Health Tip from Mark Foster

Strictly Come Dancing is back!

The launch show for series 12 is on BBC One this evening at 8pm. Tonight, the 15 new celebrities will find out who their dance partners will be. This year the celebrities are:

  • Alison Hammond, This Morning presenter
  • Caroline Flack, The Xtra Factor presenter
  • Frankie Bridge, The Saturdays singer
  • Gregg Wallace, Masterchef presenter
  • Jake Wood, EastEnders actor
  • Jennifer Gibney, Mrs Brown’s Boys actress
  • Judy Murray, Tennis coach
  • Mark Wright, TOWIE ‘actor’
  • Pixie Lott, Singer-songwriter
  • Scott Mills, Radio 1 presenter
  • Simon Webbe, Blue singer-songwriter
  • Steve Blackshall, Naturalist and wildlife presenter
  • Sunetra Sarker, Casualty actress
  • Thom Evans, Former rugby player and model
  • Tim Wonnacott, Bargain Hunt presenter

If you’d like to waltz, quickstep and cha cha along with the celebrities this season, then come to FitSteps every Wednesday at 7pm, Mundford Village Hall. All ages and abilities welcome. It’s great fun and you don’t need a partner.

Small equipment links

For those of you who enjoy using the small equipment at our Pilates circuit classes and are interested in buying any of it to use at home, here’s where you can get it:

From me

  • Bands @ £7 each (the same as those we use in class, a little longer than you’ll get elsewhere)

From amazon.co.uk

Some of the above come with instructions or you can do the exercises that we do in class or search YouTube for exercise videos.

Links checked and updated on 12th July 2019

Three exercises for backs

Disclaimer

These exercises are intended to help those of you who wish to do some practice at home. You should already be familiar with them having attended a regular Pilates class. If not, I recommend that you start with a qualified instructor before attempting them.

ABC’s

Whenever you practice Pilates, remember your ABC’s:

Alignment – start in good alignment; that is pelvis/spine neutral and legs hip-width apart
Breathing – breathe wide and full into your ribcage; in to prepare, out to centre then move
Centring – contract pelvic floor and abdominals, drawing your navel towards your spine

The exercisess

Start by lying in your back with your legs bent, your arms resting by your sides and your head supported by a cushion.

Spine curls (to mobilise your spine) – curl up* through your spine into a bridge position, keeping your weight even through your feet, moving one vertebra at a time up and down – 6 rep’s

Knee pulls (to strengthen lower abdominals) – knee fold one leg so that it is bent at 90° above your hip, reach one arm forward so that the palm of your hand meets your thigh, breathe out to draw your abdominals in towards your spine and pull your knee against your hand – 3 rep’s on each leg – then do another 3 rep’s with legs in a double knee fold

Hundred (to strengthen abdominals, warm up and get your circulation going) – with both legs in a double knee fold, curl up* and float your arms off the floor, reaching towards your toes, beat your arms and breathe in for 5 counts then out for 5 counts up to one hundred counts – as you get stronger you can straighten your legs towards 90° and then begin to lower them towards the floor

Notes

  • Strong abdominal muscles help to support your back.
  • You can adapt each of these exercises to suit your level and how your back feels on the day, e.g. for the hundred you can start with just 20 or 30 counts and gradually build up.

*If you suffer from osteoporosis then don’t curl up, just lift straight up and down with a flat back for spine curls and keep your head down for the hundred.

Essential Post-Exercise Recovery Tips

Need to know!

When we talk about recovering, we are not just talking about one factor; it is multi-faceted. In simple terms, you are trying to return your body to the pre-exercise state.

You should aim to:

  • Remove any residual waste products from your muscles
  • Refuel and re-hydrate
  • Minimise any muscle or joint damage caused by the exercise itself
  • Refresh your brain

Some of these factors can be taken care of whilst you are still at the gym, others need to be addressed over a longer period of time. However, you must remember that if you train and don’t recover properly prior to your next session you will struggle to get the best from your next workout – and it will feel really tough!

Nice to Know!

After an exercise session, you should not just stop – even though it may be appealing at the time. You will suffer over the next 48 hours! A cool-down is essential. This will facilitate the removal of the waste products created by the exercises your muscles have just completed.

Following a session, a 10–20 minute tapering period is recommended. Basically that means you need to do some lower intensity activity (walking/jogging/cycling) for 5–10 minutes.

As part of your ‘cool down’ you’ll need to stretch all the major muscle groups that have been used during the session. It has been shown that stretching post exercise can aid muscular development and will help to reduce any post-exercise muscle soreness. It is actually more beneficial to stretch post-exercise as muscles will be warm and therefore more amenable to the stretch.

If your muscles and joints ache after exercise it may be due to swelling that comes with minor tissue damage. Applying cold treatment to the area or alternating hot/cold treatment may help. However, it is probably advisable to check with an instructor before you begin your next session.

Finally, you need to rest – music to your ears no doubt! Getting sufficient sleep is as important as the exercise itself. If you have worked your muscles during the day, they will need adequate rest not only to recover from the exercise but also to aid in the repair of damaged tissue and the generation of new tissue.

Fun Facts!

  1. Sleep not only aids physical adaptation to training but also allows time for mental adaptation, such as cementing movement patterns, and recovery.
  2. From the age of 35 you start to lose brain cells at a rate of around 7,000 a day – that’s 2,555,000 per year (you only have 100 billion to start with) and they will never be replaced! But you can help keep your brain cells in peak condition by getting enough sleep at night.
  3. It is recommended that you get 7–8 hours sleep per night but apparently Margaret Thatcher ran the country on just 4!
  4. 41% of resistance to range of movement comes from the muscle and its associated fascia, with another 10% coming from the tendons. This means that less than half of the resistance you encounter can be changed.

Mark Foster
Essential Post-Exercise Recovery Tips
A Health Tip from Mark Foster

Talent on Tap

Check out this article from the Sunday Express about how Ian Waite first got into dancing. and more about what he has to say on FitSteps: “So many women tell me, ‘I’d really like to go to a ballroom class but I don’t have anyone to go with.’ With this, you can do all the dances from Strictly and you don’t need a partner.”

Pilates celebs: Madonna

Madonna has included Pilates in her workout for many years. It’s one of the reasons that she is still so fit. The Daily Mail has a recent report about her leaving a Pilates session “…it seems she made a wise choice of workout, as is said to help build flexibility, muscle strength, and endurance in the legs, abdominals, arms, hips”. Read more…

Why Mark Foster Thinks FitSteps® Is Great

Mark Foster, Olympic swimmer, has racked up 47 international swimming medals – so he knows a thing or two about fitness! He says:

“FitSteps® isn’t for everybody… but it is for the majority of people! Everyone can do it. There are so many positives to it. A lot of people don’t know where to start, but once you find a class, attend for the first time, and go to the second class, it can become a major part of your routine. Every [Wednesday] night you’ll look forward to going and seeing the girls and the boys in the class.

“A healthy lifestyle is all about conditioning and routine. I’m not saying you can’t miss a class, nor am I saying you can’t eat a bad meal. But it’s just a case of being conscious of your body. I believe in moderation, but I don’t think generally people are very good with that. We are very good at excess. We should moderate everything: moderate drinks, moderate diet, moderate exercise; moderate the lot.

“Sometimes we take ourselves too seriously. So, why not do a FitSteps® class, realise how much fun it is, learning something new and get fit in the process?

“In fact, you know what? Just get involved. Have a laugh and a giggle. I think a lot of the time we think everyone’s watching us. They’re so not watching us. Just put it out there, let go and we can learn to accept ourselves an awful lot more.”

Understanding What’s In What You Eat

Need to Know!

The Law – what has to go on a food label – and what doesn’t!

Certain things have to be included on food labels by law. These include the name of the food, the weight of the food, the ingredients (starting with the largest), use by or best before dates, recommended storage conditions and preparation instructions.

The law does not require nutritional information on packaging, unless a specific nutritional claim is made. When it is included, it too has to follow certain rules. The energy value of the food (joules and calories) must be included, as must the amount of protein, carbohydrate and fat in grams.

The amount of sugar, saturates, fibre and sodium does not have to be included unless a claim has been made regarding the content of these. The information must always be given as values per 100g or 100ml, values per serving size can be given too.

If a food is claiming to be organic it must have certification which will be found on the label – if this is not included then the product is not genuinely organic.

Nice to Know!

Once you have this information it is up to you how you choose to use it!

You have already been advised that a good diet for an active person should be 55–65% carbohydrate, less than 25% fat and 10–20% protein but how do you get this information from a label?

The calculations take into account the differing number of calories per gram of the different macronutrients.

Carbohydrate and protein each contain 4kcal per gram whereas fat has 9kcal per gram. To work out a percentage you need to perform the following calculation:

  1. Multiply the number of grams of the nutrient per 100g of the product by the appropriate number of calories i.e. 4 for protein and carbohydrate or 9 for fat (see below)
  2. Divide this number by the number of calories per 100g of the product (see below)
  3. Multiply this number by 100 to give you a percentage.

E.g. Product containing 6g fat per 100g and 450kcal per 100g

  • 6 x 9 = 54
  • 54/450 = 0.12
  • 0.12 x 100 = 12% fat

What will become apparent is that marketing claims are not always what they seem, particularly those regarding fat content.

As products only have to give information on the number of grams per 100g of the product, if it has 3g of fat per 100g then the product can claim to be 3% fat, regardless of the number of calories per 100g.  You can work out the percentages of your favourite products, but you can’t do this with every product you pick up – shopping would take you days!  So, when dealing with fat content it is easier to look at the ingredient list.

If fat, in any form (oil, butter, lard, cream, cheese etc) is listed in the top three, then the product is probably high in fat.

Fun Facts!

  1. A good example of clever marketing is whole fat milk, which has 4g fat per 100ml, but only 69kcal per 100ml. When calculated this product works out to be 52% fat which is more than most chocolate bars!
  2. Although the food industry is governed by laws stating what must be included on labels and there is legislation to deal with false claims, there are no such controls in the supplement industry! So, be careful when buying dietary supplements – they aren’t always what they seem!
  3. The average person will lose a teaspoon of salt with each bout of prolonged exercise – if you work out twice a week, that’s more than 100 teaspoons per year! But be careful, salt is in pretty much every packaged food you buy.

The easiest way to be sure you know how much fat, salt and sugar you are eating is to buy fresh foods and prepare them yourself.

Mark Foster
Understanding What’s In What You Eat
A Health Tip from Mark Foster