Out & About December 2017

OA fitness

VICKI BROWN tests your fitness knowledge and offers a few tips on how to keep on track during a period of over-indulgence. Plus win the chance to get your fitness programme started with LiveFitNow Christmas Quiz of Fitness

Motivate.Believe.Achieve Personal trainer Vicki Brown is the founder of LiveFitNow, based in Wash Common. For a free consultation, more information and links to online home fitness videos, visit: www.LiveFitNow.co.uk Tips for Christmas fitness  Eat treats in moderation… just because you’ve opened the packet doesn’t mean you need to finish it… enjoy the festive period without overindulging and feeling sickly.  Stay hydrated, keep drinking lots of water, as this will aid digestion, prevent overeating and help improve energy levels. Drink even more water when you consume alcohol.  Walk it off… take a walk after a big meal, not only will it ease digestion you will also start burning those extra mince pie calories.  Eat lots of nutrient dense food, high in fibre and filling, again preventing overeating, just enough to feel satisfied.  Listen to your body. Chances are you will be eating higher calorie food, this may mean you don’t get as hungry as normal, if so listen to your body and don’t eat for the sake of it, perhaps just have a snack or wait until you feel hungry.  Try this workout daily: 10 burpees, 20 star jumps, 20 mountain climbers, 30 high knees and 15 squat jumps. (When you find it easy, repeat). LIVEFITNOW COMPETITION Answer ....................................... Name ......................................... Address ...................................... .................................................... .................................................. Email ........................................ Daytime tel. no ........................ I would like more information about LiveFitNow

I t’s that time of year again when we play games, find out who the family quizmaster is and fall over playing twister. I thought, why not add into the mix a fun quiz to see how much you know about various health and fitness subjects. Hopefully, you will see how much you know and learn a thing or two while you enjoy the festivities of the season. Good luck. QUESTIONS: 1. Exercise gives you an energy boost. True or False 2. It is dangerous for me to exercise because I am too old. True or False 3. Strenuous exercise is much more beneficial than light exercise. True or False 4. Strength training, although beneficial in building muscle and bone, does nothing for the heart. True or False 5. Lifting weights will cause you to become bulky. True or False 6. Proteins are used to build and repair tissues in the body. True or False

7. How many calories are in one gram of protein?

a) Two calories b) Four calories c) Six calories d) Nine calories

8. What type of exercise uses body weight for resistance in a rhythmic manner? a) Calisthenics b) Yoga c) Pilates d) Weight lifting 9. Does muscle burn calories even when the body is at rest? Yes or No 10. Crunches and sit-ups are the best way to lose belly fat. True or False Vicki Brown is offering you the chance to win one month’s online coaching with LiveFitNow Online or three one-hour personal training sessions with LiveFitNow at their private gym in Wash Common. For the chance to win, answer the following question correctly: Where is LiveFitNow based? Send your answer on the form to LiveFitNow competition, Out&About , Newspaper House, Faraday Road, Newbury, Berkshire RG14 2DW. The closing date for entries is Tuesday, December 5. OA terms & conditions p63

Christmas quiz of fitness answers: 1. True, unless you are fatigued from illness, lack of sleep or malnourished. Exercise is particularly effective against anxiety and mild depression. 2. False, exercise is beneficial at any age if the exercise regimen is tailored to the specific needs of the person. Exercise helps with osteoporosis, balance and coordination, energy levels, quality of life, length of life, mood, and much more. 3. False, strenuous exercise does improve aerobic capacity, but light exercise is just as good, if not better. Non-strenuous exercise reduces stress, blood pressure, and anxiety just as much as strenuous exercise does. 4. False, a combination of strength training and aerobic exercise is ideal for the health of your heart. Strength training can reduce levels of LDL cholesterol (which clogs your arteries), aerobic exercise improves the HDL (which cleans your arteries). 5. False, increased muscle mass speeds up your metabolism and burns more calories. In addition to burning calories and building muscle, lifting weights can preserve some of the muscle mass that is typically lost with dieting. 6. True, protein is used to build and repair tissues in the body. 7. There are four calories in one gram of protein. Carbs also have four calories, but fat has nine calories per gram. 8. Calisthenics uses body weight for resistance in a rhythmic manner. 9. Yes, when you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories than body fat, even when the body is at rest. 10. False, they are not likely to help the body lose that stubborn gut. Here is what works: a full-body exercise routine that builds lean muscle all over. The best plan for this is regular exercise, resistance training, and a healthy, calorie-controlled diet. Ultimately you need to reduce bodyfat to see your abs.

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