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‘You can use the gym no matter the weather.’

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March 2018

Exercise is a vital part of a person’s life. There are many forms of exer-cise such as, Endurance, Strength, Flexibility and Balance. Some of these can be done from home and can be done at the gym. Depend-ing on which you find more beneficial depends on where you’re more likely to work out. 61.7% of people in Britain over the past couple of years have been declared overweight or obese. 32% of eleven- year-old children are obese. This is because most people believe that what you eat impacts your weight but this is only a small percentage. The amount of exercise that you do controls your BMI. Regular routines are important for adults as this helps you to lose weight. This is so that your body gets regular meals, sleep patterns and other important things which your body needs to stay healthy. Due to this exercise is becoming more important as obesity is rising.Reports show that being overweight or

obese increases your chances of get-ting high blood pressure, stroke, heart disease, cancer and type 2 diabetes. From these illnesses 48 billion pounds a year are dealing with health care and social causes related to obesity. This is a lot of money that can be used on other research resources if we moved to a healthier country by changing the amount of exer-

cise we do!

Tips for staying healthy: Running on a treadmill and street running are similar as they both lower blood pressure, improve lung function and maximize your cardiovascular performance. However, Street running has more effect as you have to be fitter because you use up more energy against wind resistance, navigat-ing curves and turns. People who are more physical tend to street run compared to the treadmill. Zeal spoke to Claire Duffy, who is a regular street runner to get her opinion on

which she finds more beneficial and why: ‘Personally for me I prefer running on the street because it’s not as boring as running on a treadmill. I go running three times a week and it usually lasts 30-35 minutes which is about 3- 3.5 miles and I additionally walk to and from work which is 1 mile each way. How-ever, you can use the gym no matter the weather but when running on the streets the weather can put you off.’

Not only does running help keep you healthy and fit but so does Flexibility. Flex-ibility is another key part of exercise as it builds up and maintains the strength in your muscles and tissues. Sit ups and crunches are common when Flexibility is mentioned. However, other exercises such as reverse crunches, Russian twists, leg raises, plank,

squats, press ups and push ups that are also extremely useful to help you stay healthy and

active. For first timers, there is a visual aid to help you get started! Sit ups will strengthen up your rectus abdominus muscles (or the ‘six-pack’). Once you constantly do them you will begin to see toning on your belly. Unfortu-nately, by doing sit-ups you will not get a flat belly. To achieve toning and a flat belly you need to do leg raises, plank, mountain climb-ers etc. as well as keeping up on the cardio, endurance and balance.

‘You can use the gym no matter the weather’

Exercise is a vital part of a person’s life.

Street running is more effective as you have to

be fitter.

Exercise, Cardio, Flexibility

What are the benefits? Article by: Charlotte Leeson, March 2018

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Cross- crunches work the rectus abdominis mus-cle which is in the middle of your body (the core). By doing these they engage the external and internal oblique muscles. Cross- crunches are a good way to strengthen your torso or

the core region of your body. Extra tip: when you have gotten used to doing the cross crunches you can add a small weight to your stomach to make it harder.

Sit-ups are best known for abdominal exercises. They target the rectus abdominis and muscles all the way down to your ankles. Sit–ups also control the tilt of your pelvis and

the curvature of your lower spine. Extra tip: make sure you keep your back straight and lift with your core. This will prevent you from causing pain to your back.

Running works out many muscles. Quadriceps is one of the muscles that you work out when you run which are at the front of your thighs and they bend your hip and straighten your leg. In opposition to this your hamstring straighten your hip and bend you knee. Your inner calf (soleus) and outer calf (gastrocnemius) work by extending and flexing your feet as you push off the ground. The gluteal muscles additionally help

your hip. Extra tip: to burn more fat run in intervals. By doing this your heart rate will raise and lower burn-ing more fat.

Leg raises are another way to work out your core and get a flatter stomach. By doing these the rectus abdominis muscles covers your abdomen and is responsible for drawing your body toward your hips. The final muscles engaged are your obliques, which curve around your sides towards the front of your abdomen. These muscles work with your rectus abdominis to allow your body to bend, bringing your

chest towards your hips and thighs. Extra tip: Once it begins to get easier rest a small weight on your stomach to make it harder to move. This will work out your core more.

Squats are a good exercise to do to work a number of muscles at the same time. The Erector spinae is worked out when doing squats as it con-tracts isometrically. These contain the iliocostalis, longissimus and spinalis muscles span the length of your back are also worked out. Not only do squats just work out the erector spinae muscle group but the work out the gluteus maximus (at the bottom of your back), hamstrings (in your thigh) and quadri-

ceps (near your knee). Extra tip: Stand with feet shoulder width apart and make sure your knees don’t go inwards. By doing this your hips will strengthen and take less pressure of off your knees.

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