There has been much research into the benefits of maintaining high levels of fitness, such as a decrease in cardiovascular disease and obesity related illnesses. However for those of us who cannot always find enough hours in the day for a full workout, a recent study in Medicine & Science in Sports & Exercise will be of interest.

The research, spanning 20 years, examined mortality rates in healthy adults from the very fit to the downright lazy, with some interesting results. Following 4384 subjects for nine years after they completed clinical treadmill testing, the mortality rates for the least fit, compared to the next level of fitness were pretty amazing. Researchers discovered that the 20% least fit individuals were twice as likely to die over the next nine years, compared to the next level up on the fitness scale.

Needless to say, the fittest of participants had the lowest mortality rates, which would be expected. However, for me, the important message to take from this study was this: EVERY LITTLE BIT HELPS. How often have you been unable to dedicate yourself to a full workout due to time or location constraints, and instead of going for a light jog or walk, you do nothing? Obviously, it is important to continue to increase your overall fitness by working at the right intensity to maximise aerobic and muscular capacity, but do not allow yourself days of inactivity because you are not near your gym or you have limited time.

The study, entitled Characterizing Differences in Mortality at the Low End of the Fitness Spectrum, had a clear message - even a modest increase in your fitness level can have a significant effect on your lifespan. No more excuses - start today and enjoy a longer life!

Characterizing Differences in Mortality at the Low End of the Fitness Spectrum - Medicine & Science in Sports & Medicine

I stumbled across the website below and felt obliged to share! We've all seen these individuals in action... in fact we ourselves may be the guilty parties!

Having fallen victim to the 'side cruncher' syndrome on more than one occasion, and been a witness to multiple flashings on the hip abductor, let this site be a reminder to all about gym etiquette! My personal favourite is The Pelvic Thruster - I take sadistic delight in watching my clients blush when subjected to this exercise in public!

And let us not forget the one true offender that is missing from this list.....The Turbulent Treadmill. You know exactly what I mean - you're panting away on the treadmill, when your neighbour decides that a bout of flatulence is the only way to improve the gyms air quality.

Try running without breathing....you get the picture!!!!!!!!

See more gym crimes at www.awkwardworkouts.com.
  

Buying a Heart Rate Monitor (HRM) can be enough to raise anyone's heart rate, what with the large selection of multi functional products out there.

You have heard it mentioned multiple times but still probably have no idea what it really means. Simply explained bonking or ‘hitting the wall’ is a phenomenon that occurs mainly in endurance sports or intense exercise, where glycogen (energy) stores in the liver and muscles are depleted causing exhaustion and loss of energy.

Basically glycogen is stored in the liver and muscles. During exercise glycogen in the muscles is burned directly for energy, and when this runs out the liver steps in producing blood sugar for energy. At most your liver can produce enough sugar to last 12 hours at rest, so during intense exercise when muscles are drawing sugar from your bloodstream at a rapid rate, the liver runs out of its stored sugar and your blood sugar level drops and you bonk.

Once the body has exhausted glycogen stores, it turns to fat as its next source, followed by protein. However these sources need oxygen to be utilised, and no athlete wants an increased demand on their oxygen supplies during exercise. It means you can’t generate the same level of energy, and you have to slow down. Also, the brain can only use glucose as an energy source, so once the glucose is gone you start feeling mentally fatigued, which is when you begin to doubt your ability to continue. Basically things start going rapidly downhill from a physical and mental perspective.

Whether you run, cycle, box or swim, bonking can be beaten! In the days before an event carb load, which packs muscle with glycogen especially if consumed straight after training. During an event or intense exercise consume carbs in the form of sports drinks/gels (remember liquids are absorbed quicker than solids), as this has been shown to replenish glycogen stores, allowing you to continue your exercise without the fatigue! And most of all, keep training - the fitter your body becomes, the more it uses fat for moderate tasks, leaving glycogen ready for use when you really need it!