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(Last Updated On: March 31, 2019)

Weight loss is challenging for many people. It sounds easy enough, just reduce your calorie intake and burn more calories through exercise to create an energy deficit. Unfortunately, it doesn't always work this way. That's partially due to a phenomenon called adaptive thermogenesis.

What is Adaptive Thermogenesis?

Adaptive thermogenesis is a term that describes how your body responds to calorie restriction. Your body's goal is to maintain a stable environment where it has enough energy to do the many energy-requiring tasks it needs to do. So, it really DOES have your best interests in mind. To maintain homeostasis, it reacts to changes in energy balance by speeding up your metabolism (when you eat too much) or by slowing things down when you don't consume enough energy. Adaptive thermogenesis refers to a slowing of metabolism that's greater than expected based on lean body mass. When you lose weight, you also lose muscle. This reduces your energy needs and your metabolism slows slightly. Adaptive thermogenesis is a slowdown in metabolism that's independent of muscle loss.

It's nice to have a self-regulating system like this but such an efficient system can get in the way when you're trying to lose weight. It also explains why weight loss plateaus are so common. Once you've reduced your calorie intake for a certain period of time, adaptive thermogenesis kicks in and your metabolism slows. Some people's bodies are more efficient than others. In some cases, adaptive thermogenesis can kick in very early in the weight loss process, making it hard to lose weight at all.

There's some evidence that very efficient metabolic adaptation partially explains why obese people have difficulty losing weight. Some obese individuals have a more extreme adaptive response to calorie restriction that makes it hard for them to shed extra pounds. Not only does adaptive thermogenesis make it hard to lose weight, but it also makes it difficult to maintain the weight once you lose it. There's a reason up to 90% of people regain the weight they lost and often add more. After losing weight through calorie restriction, much of the weight you regain is body fat. This is referred to as post-starvation obesity.

What Causes Adaptive Thermogenesis?

Adaptive thermogenesis involves interaction between a number of hormones including hormones that control your appetite, like leptin, insulin, thyroid hormone and stress hormones like cortisol, norepinephrine, and epinephrine. Studies have looked at factors that might contribute to overly efficient adaptive thermogenesis. One such factor is body weight cycling where a person's weight varies significantly over a period of time. Yo-yo dieters often get caught up in a cycle of losing weight and regaining it. Some studies show that even a single cycle of weight loss/regain significantly slows the resting metabolic rate due to adaptive thermogenesis.

Here's something that may surprise you. Pollutants in your bloodstream may contribute to adaptive thermogenesis. You're constantly exposed to chemicals from the environment and from the foods you eat. Meat, fish and dairy foods commonly contain organochlorides. When you're exposed to these chemicals, they're stored in fat tissue. Obese people tend to have higher levels of organochlorides stored in their fat relative to normal-weight people. When you lose body fat, these chemicals are released into your bloodstream. Research has found a link between higher levels of circulating organochlorides and a reduction in resting metabolic rate. One possible way organochlorides slow down resting metabolism is by altering thyroid hormone activity.

Other Factors That Contribute to Adaptive Thermogenesis

Changes in hormones like thyroid hormone, leptin, insulin, and stress hormones explain some of the metabolic slowdown that comes from adaptive thermogenesis. Other factors may come into play that makes maintaining weight loss more challenging. You may unconsciously become less active - move around and fidget less. As a result, you expend less energy after losing weight than you did before. Hunger can also become a factor as leptin levels drop. These are all adjustments your body makes to conserve energy.

What Can You Do About It?

Unfortunately, there's little research looking at how to prevent adaptive thermogenesis. Plus, it's not even clear what factors make one person more likely to have significant metabolic slowdown relative to another. One thing you can do is avoid weight cycling since this appears to be a major contributor to adaptive thermogenesis. This means you shouldn't yo-yo up and down. If you try to lose weight by aggressively reducing calorie intake, your body is more likely to slow your metabolism to avoid starvation. Plus, you'll likely cycle right back up if you manage to lose weight.

Keep your calorie deficit reasonable - 20 to 25% of the calories you need for maintenance. Research suggests using the smallest calorie deficit possible that still allows you to lose weight to avoid a metabolic slowdown. Slow weight loss takes a little more patience but it's worth it. Make sure you're consuming enough protein and eating mostly whole foods - no junk. Increase your calorie intake once a week to close to maintenance to increase your leptin level and boost your metabolic rate. Make sure you're resistance training and incorporate some high-intensity metabolic resistance training into your workouts.

As far as weight loss maintenance after a calorie restricted diet, slowly increase your calorie intake in a stepwise fashion while monitoring your weight closely. Gradually increasing your calorie intake may help normalize your hormone levels and your metabolism without creating enough of a calorie surplus to cause significant weight gain.

The Bottom Line?

Adaptive thermogenesis certainly doesn't make it any easier to lose weight and extreme diets and yo-yo dieting can make it worse. Slow and steady wins the race when it comes to sustained weight loss.

References:

International Journal of Obesity (2007) 31, 204-212. doi:10.1038/sj.ijo.0803523.

Rev Environ Contam Toxicol. 1997;152:1-55.

Medscape.com. "Role of Adaptive Thermogenesis in Unsuccessful Weight Loss Intervention"

Obesity. Volume 21, Issue 2, pages 218-228, February 2013.

Journal of the International Society of Sports Nutrition. 2014. 11:7.

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Metabolic Adaptations - 3 Ways Your Body Tries To Keep You From Losing Weight What is Metabolic Compensation & How Does It Keep You From Losing Weight? Obese People Who Lose Weight Face a Lifelong Battle 5 Reasons to Ditch Restrictive Dieting Are There Legitimate Ways to Boost Your Metabolism?

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What Is Adaptive Thermogenesis and How Does It Affect Weight Loss?

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(Last Updated On: March 31, 2019) Weight loss is challenging for many people. It sounds easy enough, just reduce your calorie intake and burn more calories through exercise to create an energy deficit. Unfortunately, it doesn't always work this way. That's partially due to a phenomenon called adaptive thermogenesis.

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The cereals are all grasses that have been bred over millennia to bear large seeds (i.e., grain). The most important cereals for human consumption are rice, wheat, and corn (maize). Others include barley, oats, and millet. The carbohydrate-rich cereals compare favourably with the protein-rich foods in energy value; in addition, the cost of production (per calorie) of cereals is less than that of almost all other foods and they can be stored dry for many years. Therefore, most of the world's diets are arranged to meet main calorie requirements from the cheaper carbohydrate foods. The major component of all grains is starch. Cereals contain little fat, with oats having an exceptional 9 percent. The amount of protein in cereals ranges from 6 to 16 percent but does not have as high a nutritive value as that of many animal foods because of the low lysine content.

Controversy exists as to the relative merits of white bread and bread made from whole wheat flour. White flour consists of about 72 percent of the grain but contains little of the germ ( embryo) and of the outer coverings (bran). Since the B vitamins are concentrated mainly in the scutellum (covering of the germ), and to a lesser extent in the bran, the vitamin B content of white flour, unless artificially enriched, is less than that of brown flour. Dietary fibre is located mostly in the bran, so that white flour contains only about one-third of that in whole wheat flour. White flour is compulsorily enriched with synthetic vitamins in a number of countries, including the United States and the United Kingdom, so that the vitamin content is similar to that of the darker flours. White flour, of course, still lacks fibre and any yet unidentified beneficial factors that may be present in the outer layers of the wheat.

B vitamins are also lost when brown rice is polished to yield white rice. People living on white rice and little else are at risk for developing the disease beriberi, which is caused by a deficiency of thiamin (vitamin B ₁). Beriberi was formerly common in poor Asian communities in which a large proportion of the diet consisted of polished rice. The disease has almost completely disappeared from Asia with the advent of greater availability of other foods and, in some areas, fortification of the rice with thiamin.

Yellow corn differs from other cereals in that it contains carotenoids with vitamin A activity. (Another exception is a genetically modified so-called golden rice, which contains carotene, the precursor for vitamin A.) Corn is also lower in the amino acid tryptophan than other cereals. The niacin in corn is in a bound form that cannot be digested or absorbed by humans unless pretreated with lime (calcium hydroxide) or unless immature grains are eaten at the so-called milky stage (usually as sweet corn). Niacin is also formed in the body as a metabolite of the amino acid tryptophan, but this alternative source is not available when the tryptophan content is too low.

Starchy roots

Starchy roots consumed in large quantities include potatoes, sweet potatoes, yams, taro, and cassava. Their nutritive value in general resembles that of cereals. The potato, however, provides some protein (2 percent) and also contains vitamin C. The yellow-fleshed varieties of sweet potato contain the pigment beta-carotene, convertible in the body into vitamin A. Cassava is extremely low in protein, and most varieties contain cyanide-forming compounds that make them toxic unless processed correctly.

Beans and peas are the seeds of leguminous crops that are able to utilize atmospheric nitrogen via parasitic microorganisms attached to their roots. Legumes contain at least 20 percent protein, and they are a good source of most of the B vitamins and of iron. Like cereals, most legumes are low in fat; an important exception is the soybean (17 percent), a major commercial source of edible oil. Tofu, or bean curd, is made from soybeans and is an important source of protein in China, Japan, Korea, and Southeast Asia. Peanuts (groundnuts) are also the seeds of a leguminous plant, although they ripen underground; much of the crop is processed for its oil.

Vegetables and fruits have similar nutritive properties. ( See the table of nutrient composition of vegetables and the table of nutrient composition of fruits.) Because 70 percent or more of their weight is water, they provide comparatively little energy or protein, but many contain vitamin C and carotene. However, cooked vegetables are an uncertain source of vitamin C, as this vitamin is easily destroyed by heat. The dark-green leafy vegetables are particularly good sources of vitamin A activity. Vegetables also provide calcium and iron but often in a form that is poorly absorbed. The more typical fruits, such as apples, oranges, and berries, are rich in sugar. Bananas are a good source of potassium. Vegetables and fruits also contain fibre, which adds bulk to the intestinal content and is useful in preventing constipation. (For more on the health benefits of a diet rich in fruit, see Sidebar: A Kiwi a Day: Fruit, the Doctor, and You.)

Botanically, nuts are actually a kind of fruit, but they are quite different in character with their hard shell and high fat content. The coconut, for example, contains some 60 percent fat when dried. Olives are another fruit rich in fat and are traditionally grown for their oil.

One characteristic of diets of affluent societies is their high content of sugar. This is due in part to sugar added at the table or as an ingredient in candy, preserves, and sweetened colas or other beverages. There are also naturally occurring sugars in foods (lactose in milk and fructose, glucose, and sucrose in fruits and some vegetables). Sugar, however, contains no protein, minerals, or vitamins and thus has been called the source of "empty calories."

Because sugar adsorbs water and prevents the growth of microorganisms, it is an excellent preservative. Making jam or marmalade is a way of preserving fruit, but most of the vitamin C is destroyed, and the products contain up to 70 percent sugar. Honey and natural syrups (e.g., maple syrup) are composed of more than 75 percent sugar.

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Human nutrition - Human nutrition - Food groups: The following nine food groups reflect foods with generally similar nutritional characteristics: (1) cereals, (2) starchy roots, (3) legumes, (4) vegetables and fruits, (5) sugars, preserves, and syrups, (6) meat, fish, and eggs, (7) milk and milk products, (8) fats and oils, and (9) beverages.

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How understanding food labelling can help you keep a check on the amount of foods you eat that are high in fat, salt and added sugars, as well as help you have a healthier diet.

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This is the additional energy expended above RMR and DT and will contribute more to total daily energy expenditure in active adults. P3. Describe energy intake and energy expenditure in sports performance (powerpoint). M1. Produce a fact sheet for a specific sport to explain

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Sleep. We all do it, but many of us don't do it well. A good night's rest is essential to a healthy existence, protecting you physically and mentally as well as boosting your quality of life. Unfortunately, many of us struggle to fall asleep, have bad dreams, can't wake up in the morning and then feel constantly tired!

Sleep plays a significant role in healing and repairing your heart and blood vessels. It helps us maintain a healthy weight and a good balance of hormones, as well as controlling sugar levels. In terms of mental health, a great night's sleep makes the brain work properly. It helps us to learn, remember, solve problems and make decisions, as well as safeguarding against stress, mood swings and depression. It's rather worrying that the majority of people don't sleep very well!

Fortunately, there are many practical ways to improve your sleeping habits. Find out our advice on sleep with the following seven steps.

If you're having trouble sleeping, one of the first things to consider is your bedroom. In order to get a restful night's sleep you need the right setting, which means a clean, peaceful and welcoming room. Many of us are unknowingly sleeping in a bedroom that's simply not fit for purpose, and that environment could be the key cause of a restless night.

Fortunately, it's relatively easy to transform your bedroom into a space that encourages a peaceful night's sleep. Here are our top tips:

When it's time for bed, make your room completely dark. This can be achieved with a blackout blind or curtains, an additional window dressing, or even an eye mask.

Maintain an ambient temperature in your room. If you're too hot or too cold, you won't sleep soundly. We recommend a cool temperature of around 16-18° C (60-65° F).

A tidy room makes for a tidy mind... and a restful night's sleep! De-clutter your bedroom and create a space that's clean, neat and simple. Even just relocating the laundry basket, stacking up some books or blitzing your bedside table can make a real difference.

Say no to technology in the bedroom! That means avoiding televisions and computers. Having access to these will urge you to switch on when you can't drift off, which in turn can lead to even more disturbed sleep.

LED displays are particularly troublesome when it comes to getting a good night's sleep. When it's time to snooze, switch off your mobile phone, tablet, and any alarm clocks with a digital display.

Avoid treating your bedroom like an extension of the rest of your house. That means you shouldn't use it for work, watching TV, eating, and even talking on the phone. Save the bedroom for sleep and sex.

Add special touches to the space, which will help you feel more connected and peaceful. Family photographs, plants, flowers and ornaments will help to create a room that's pleasant and relaxing.

Avoid using certain colours when decorating. Remember that bright reds, yellows and oranges are jarring, while browns and whites are boring and drab. Instead, choose soft, muted tones that will make you feel calm.

Certain smells can affect your mood, helping you to feel more calm and relaxed. Lavender and germanium are naturally calming, so invest in some essential oils to help you drift off. Remember, these should not be used in pregnancy or children's rooms.

Take the time to really consider your bedroom. Realise that you have a duty of care to yourself, and should therefore create a sleep area that's as effective as possible. Boost your wellbeing by making your bedroom more sleep-friendly - you're worth it! For more information, on how to create the perfect sleep environment, click here!

The foundation of a great night's sleep is a comfortable bed. The right mattress can make a huge difference between a restful and restless night, saving you from fatigue and irritability for the rest of the day. An unsupportive mattress will encourage a poor sleeping posture, which prevents you from good sleep. If you regularly wake up with aches and pains, it's probably time to change your mattress.

There's a huge amount of choice on the bed market, which can make selecting the right one difficult. It's always worth doing your research! Here are some of the factors you should consider when selecting the best bed for you:

Always put quality above price. Of course, there are some perfectly acceptable low-priced mattresses available, but when it comes to your bed, spend as much as you can afford.

The right support is crucial. If your bed is too hard or soft, it will be uncomfortable and unsupportive. Your mattress should be firm enough to support your spine in the correct alignment while conforming to your body's contours.

Always try before you buy! Lay down on each bed that you're seriously considering, spending a good 10-15 minutes realising its comfort and support levels. Try several different positions (we all move 40-60 times per night), and remember that if two people will be sleeping on this mattress, test it out together.

Avoid waiting until your bed has 'worn out' completely. Research shows that sleeping on an uncomfortable mattress can rob you of up to one hour's sleep per night, which adds up to a full night's sleep over the course of a week! You should consider changing your bed after seven years.

For more information on bed buying visit the National Bed Federation.

The 21st century lifestyle is typically fast paced, chaotic and jam-packed with technology. From the moment we wake up we switch on our brains with smart phones, and as our day progresses, we're presented with even more triggers. The continuous content that's fed from TV and radio, real time social feeds and our constant checking of emails all make for a non-stop stimulation... It's no wonder that many of us can't switch off or fall asleep, then struggle to wake up in the morning and spend a lot of time complaining "I can't sleep!"

There are simple ways to adjust your lifestyle to promote a better night's sleep. These minor changes will help you to wind down and relax, removing you from the hectic, technology-crammed world that we live in.

Reduce the intensity of artificial light in your home by using dimmer switches or low wattage bulbs.

Maintain a regular bedtime routine and sleep pattern.

Use a hot water bottle if you get cold.

Avoid drinking alcohol or caffeine before bed.

Switch off your tech a couple of hours before bedtime - that includes your phone!

Empty your bladder before bed, and try not to consume too many liquids before you sleep.

Don't nap during the day.

Scientists have found a direct correlation between anxiety and rhythm of sleep. When a person is anxious, their heart rate increases, which causes the brain to 'race', too. An alert mind produces beta waves, making you far too stimulated to sleep. To make matters worse, an active brain triggers other worries, so it's even harder to achieve sleep.

Once this pattern sets in, bedtime can become a thing of anxiety. So how can you combat the stress of sleeping?

There are several techniques to banish anxiety and calm your heart rate. Cognitive behavioural therapy is one of them, helping people to 'unlearn' thought processes through psychological treatment.

You can also manage your heart rate by placing your hand on your heart and listen for the beating. Breathe in deeply for four seconds, and then breathe out slowly. Repeat this until you can feel your heart rate slowing, which in turn slows down your busy brain activity.

Eliminate your anxious thoughts by practising the speaking technique. This means voicing the thoughts that would otherwise live in your head. Speaking aloud overrides thinking, which stops your negative thoughts in their tracks. Practise by thinking the alphabet in your head, and when you reach 'J', start speaking out loud. What happened to the alphabet? Well, you stopped thinking it in your head, because speaking overrode those thoughts. Use this technique when you start worrying in bed: instead of thinking 'the mortgage is due and I don't have the money to pay it', say aloud 'we will find a way to pay the mortgage this month.'

They say you are what you eat, and when it comes to getting a restful night's sleep, the food and drink you consume has a drastic effect. The best foods for sleep include milk, cherries, chicken and rice, while fatty meat, curry and alcohol are some of the worst. Some people choose not to eat after 6pm, as late meals can make it difficult to sleep. However, if you are eating before bed, remember that there three main chemicals that promote good sleep: tryptophan, serotonin and melatonin. Here's how you can include them in your diet.

Tryptophan

All proteins involve amino acids, and tryptophan is one of them. It is, however, the rarest amino acid, but it can still be found in turkey and chicken, as well as pumpkin seeds, sunflower seeds, peanuts and beans. Milk also involves a small amount of tryptophan. When this chemical reaches the brain, it converts into serotonin.

Serotonin

You may be most familiar with this sleep-promoting chemical, which is connected to drugs like Prozac. Serotonin carries messages between neurones and other cells, and when levels are decreased, individuals can feel anxious, depressed and crave carbohydrates. At night time, serotonin undergoes metabolic changes to become melatonin, the chemical that induces sleep.

Melatonin

Melatonin is a hormone that helps to regulate the body's circadian rhythm, promoting a restful sleep. The best way to ensure optimal melatonin production is to sleep in a dark environment. Even low amounts of light can suppress the production of melatonin, which not only affects sleep, but has other health consequences too.

We can offer plenty of dietary advice to help you sleep better:

* Always combine a protein food with a low to medium glycaemic index carbohydrate, which optimises tryptophan levels.
* Avoid stimulants like caffeine and cigarettes.
* Avoid sedatives, such as sleeping pills and alcohol, to help you sleep. They have short term benefits and long term counter effects, such as dependency.
* Don't buy melatonin supplements online. They are only available on prescription in the UK. Taking prescribed melatonin will disrupt your own natural melatonin production, potentially suppressing your ability to generate this important hormone.
* Don't stop taking sleep medication suddenly. The best course of action is to speak to a doctor and develop a strategy to slowly wean yourself off in a healthy manner.
* Changing your diet can help you sleep, but it takes time. Start a sleep diary to keep track of your progress, and don't give up if you see no sudden improvement - sleeping soundly takes practice!

Sports and exercise can help you to enjoy a better quality of sleep. Working out effectively can tire your body out gently, promoting a better night's sleep. Releasing pent up tension through exercise is also highly beneficial, helping to banish stress before bedtime. Exercising also lowers your body's temperature, which induces better sleep. However, there are several things to keep in mind when exercising to improve your sleeping habits.

* Don't overdo it. Contrary to popular belief, wearing yourself out physically is not likely to induce sleepiness. In fact, it can often be counter productive, leading to additional alertness when trying to sleep.
* It's believed that exercising close to bedtime can disturb sleep, however there is no evidence to back this argument. As such, exercising in the evening is much better than not exercising at all!
* When it comes to exercise, the most important thing is to feel fitter and healthier. If you are experiencing sleeping problems, try to exercise a little more or change the type of activities you do. Yoga is renowned for its relaxation and sleep benefits, while moderate-aerobic exercise like walking has been found to help people fall asleep more quickly.

Many of us lead stressful lives. Demanding jobs, long hours and active families all contribute to a hectic lifestyle, and that's not helped by the intense media that surrounds us. These elements make it very difficult to wind down, but fortunately there are a few relaxation techniques that can help promote a deep, restful sleep.
Relax Your Body
This method is best done in bed, though it can also be can be practiced throughout the day if you're in the right environment. By relaxing separate groups of muscles, you become more aware of your body and able to wind down mindfully.

1. Tense a muscle, for example your bicep, by contracting for 7-10 seconds. Flex it gently - do not strain.
2. At the same time, visualise the muscle being tensed, consciously feeling the build up of tension.
3. Release the muscle abruptly and then relax, allowing the body to go limp. Take a few moments before moving on to the next muscle.
4. Remember to keep the rest of your body relaxed whilst working on a particular muscle.
Cognitive Behavioural Therapy (CBT)
CBT is commonly prescribed for depression, but clinical trials have shown it is the most effective long-term solution for insomniacs. CBT helps you identify the negative attitudes and beliefs that hinder your sleep, then replaces them with positive thoughts, effectively 'unlearning' the negative beliefs.

A typical exercise is to set aside 30 minutes per day, in which you do your day's worth of worrying. During this worry period you keep a diary of your worries and anxious thoughts, writing them down in order to reduce the weight in your mind. Once this task is complete, you are banned from worrying at any other point in the day.

Before you go to sleep, you can also write down the worries that you think may keep you awake. Once you are in bed with your eyes closed, you should imagine those thoughts floating away, leaving your mind free, peaceful, and ready to sleep.
Stimulus Control - The 20 Minute Rule
We should all go to bed when we're tired, but if you're not asleep after twenty minutes, it's recommended that you get up and find another activity to do. This should be quiet and peaceful, and not involve your phone or other digital displays. Listening to music, reading or doing yoga are all recommended as great 20 Minute Rule activities.

When you feel sleepy again, you should return to bed. The idea of this is method is to build a strong association between bed and sleeping, and eventually you'll be able to fall asleep quickly.
Sleep Restriction
This technique involves only spending the amount of time in bed that equates to the average number of hours that you sleep. For example, you might only get five hours of sleep per night, even though you spend seven hours in bed. By using the Sleep Restriction method, you limit yourself to only five hours in bed per night.

This technique might make you more tired at first, but it can help you fall asleep faster and wake up fewer times. However, it's not suitable if you're only getting a couple of hours sleep per night, and should be supervised by a qualified CBT Sleep Practitioner.

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Seven Steps To A Better Night's Sleep - The Sleep Council

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Sleep. We all do it, but many of us don't do it well. A good night's rest is essential to a healthy existence, protecting you physically and mentally as well as boosting your quality of life. Unfortunately, many of us struggle to fall asleep, have bad dreams, can't wake up in the morning and then feel constantly tired!

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Reasons why you might feel tired and advice about what you can do to prevent tiredness.

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Find out how to sleep well and the common lifestyle factors that are making you tired

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Order printed copies of this guide See our other 'How to...' guides
Good sleep doesn't just mean lots of sleep: it means the right kind of sleep. Sleep affects our ability to use language, sustain attention, understand what we are reading, and summarise what we are hearing; if we compromise on our sleep, we compromise on our performance, ² our mood, ³ and our interpersonal relationships. ⁴

HEAL - The four pillars of good sleep.¹

There are four main factors that affect the quality of your sleep:

H ealth

E nvironment

A ttitude

L ifestyle

Sleep has also been shown to protect the immune system. ⁵ The amount that each person needs is different; however, it is recommended that a healthy adult should sleep, on average, between seven and nine hours a night. ⁶

The important thing is that you get good-quality sleep. The following advice can help to HEAL your sleep problems.

Health

As anyone who has tried to get to sleep with a blocked nose or headache knows, physical health problems can stop you from getting a good night's sleep.

Speaking to your GP or pharmacist about appropriate medication can help with this. Try to avoid taking medication without speaking to a medical professional, as sometimes the medication itself can stop you from sleeping properly if it's not right for you.

Mental health problems like anxiety and depression can also affect our sleep. ⁸ In these cases, a combined approach to tackle both the mental health issue and the poor sleep is often the most effective method of treatment. Speak to your GP or mental health worker (if you have one) for advice on this, or have a look at the 'Attitude' and 'Lifestyle' sections of this guide for general ways to maintain good mental wellbeing.

Environment

The bedroom should be somewhere that we associate with sleep. Where possible, you should try to remove distractions from you bedroom. It is better to watch TV, play computer games and eat in another room. This will allow you to relax with no distractions in your bedroom. ⁹

Be mindful of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. The backlit 'blue light' displays suppress melatonin production - the hormone that helps you sleep; the suppression of melatonin causes sleep disruption. You should stop using these devices two hours before you go to sleep to reduce their impact on your sleeping. ¹⁰

Although everyone is different and has their own personal preferences, the common factors that can affect our sleep are light, noise and temperature. Too much light or noise can prevent you from falling asleep or staying asleep. If you have sources of light and noise that you can't control, such as light from a street lamp or noise from a neighbour's music, you might want to use an eye mask or ear plugs. ¹¹

The temperature of the room is also important. A heater or thicker duvet can help if you regularly find yourself too cold at night; a thinner cover or opening a window can help if you're too hot. If you are struggling to work out the best sleep environment for you, then it can be useful to keep a sleep diary (there's one in the back of this guide) to keep track of the conditions that helped you get a good night's sleep. ¹²

Sleep fact 01

The Beatles' song 'Yesterday' came to Paul McCartney in a dream. It was only when no one he spoke to recognised the tune that he realised he had written it himself.

Attitude

Lying awake in bed, particularly before an important day, can make us worry. However, this worry then makes it harder for us to get to sleep.

Progressive relaxation techniques can help you to relax and unwind at these times. ¹³ A free podcast for learning progressive relaxation techniques is available here. Alternatively, instead of staying in bed and getting more and more frustrated, you could get up and make yourself a warm drink, such as warm milk, and return to bed when you feel sleepier.

If you continue to have sleep problems for more than a month, you could speak with your GP about the possibility of using cognitive behavioural therapy (CBT). CBT is used to treat some mental health problems. It can encourage a more positive attitude, which can then help to break the cycle of negative thoughts causing your lack of sleep, and thus can help you to develop a healthier sleep pattern. ¹⁴

Alternatively, practices like mindfulness (a type of meditation) can help by reducing stress and anxiety levels. ¹⁵ Mindfulness can be practised without a GP prescription. Further information can be found at the Mental Health Foundation's dedicated mindfulness website: www.bemindful.co.uk.

Lifestyle

There are a number of things that you can do every day to improve the quality of your sleep.

Eating rice, oats and dairy products can produce chemicals that increase our desire to sleep. However, food and drink containing lots of caffeine or sugar can keep you awake, so drinking less tea and coffee and eating less chocolate and other sugary foods late in the day might help you to sleep better. ¹⁶

Although it can make you feel tired and can help you get to sleep, alcohol often impairs the quality of your sleep and makes you more likely to wake up during the night as the effects wear off, and you may need to go to the toilet frequently or get up to drink water if you are dehydrated. ¹⁷

Exercising on a regular basis is thought to help us sleep, as, among other things, it can help to reduce anxiety and relieve stress. It is, however, important to exercise at the right time. Exercising earlier in the day is better, as exercise increases the body's adrenaline production, making it more difficult to sleep if done just before bedtime. ¹⁸

Sleep fact 02

Driver sleepiness may contribute to around 20% of accidents on long journeys. ¹⁹

Sleep disorders: the problems they cause and possible solutions

Below is a table of some of the most common sleep problems, with techniques that can be used to treat them.

Insomnia

Insomnia is the name given to the condition where you are regularly unable to fall asleep or remain asleep for a long enough period of time. As a result, insomnia can have a negative impact on your mood, energy levels, concentration, relationships, ability to stay awake throughout the day, and ability to complete simple daily tasks. ²⁰

Possible solutions

One of the most widely used and successful therapies is cognitive behavioural therapy (CBT). ²¹ For an easy introduction, read Overcoming insomnia and sleep problems by Professor Colin Espie ²² or ask your local GP or sleep clinic for advice on other CBT books or courses. Regular daytime or early evening exercise can also be a great way to combat insomnia as it helps to reduce anxiety and stress, as can practices such as mindfulness.

Using sleep medication (or hypnotics), such as sleeping pills, is common. However, they should generally only be used for a few nights as you can become reliant on them the longer you use them. It is best to seek advice from your GP if your insomnia persists. ²³

Sleepwalking

Sleepwalking happens during deep sleep, meaning people can rarely remember doing it. As well as getting out of bed and walking, some people do tasks in their sleep, such as cleaning. Sleepwalking is far more common in children than in adults. ²⁴

Possible solutions

Sleepwalking is not dangerous unless you start doing risky activities in your sleep. It is often related to stress or lack of sleep, or (in adults) drinking alcohol, so it is important to try and get regular, good-quality sleep by looking at the HEAL factors mentioned earlier in this guide.

Night terrors

A night terror is different to a nightmare in that it occurs during deep sleep, meaning that you rarely remember it. Often an extreme and frightening experience, night terrors make your heart beat faster and might cause you to sweat or scream. Night terrors often begin in childhood, but rarely continue into adulthood. ²⁵

Possible solutions

Little is known about how to treat people who have regular night terrors, although, in some cases, they can be linked to a traumatic experience. If this is the case, and your night terrors are affecting your everyday life or ability to sleep, your GP might be able to refer you for therapy to help you deal with the underlying trauma.

Snoring

Snoring is a very common problem, affecting 41.5% of adults in the UK. ²⁶ Snoring is a breathing problem, rather than a sleep problem, and happens when a blockage in the airway causes the organs that help us breathe to vibrate. It is usually more of a problem for anyone who shares a room with a snorer, rather than for the snorer themselves. ²⁷

Possible solutions

Nasal strips can help by widening the nasal passage and improving the airflow when breathing. It is also better to sleep on your side, as sleeping on your back can cause your tongue to fall backwards and partially block your airflow. Drinking less alcohol, exercising more regularly, and taking steps to lose weight (if you are overweight) can also reduce your snoring. ²⁸

Sleep apnoea

Sleep apnoea causes shallow breathing or pauses in breathing that may last up to 30 seconds at a time. In most cases, you will begin to breathe normally again, often making a loud snort or choking sound to clear your airway. People with sleep apnoea can wake up frequently throughout the night feeling sweaty with a dry mouth and a headache. ²⁹

Possible solutions

Unlike snoring, it is more important to treat sleep apnoea in order to prevent the brain from being deprived of oxygen. A continuous positive airway pressure (CPAP) device can help by easing your airflow. ³⁰ Your GP will be able to recommend where you can get an assessment for a CPAP device. ³¹

Sleep fact 03

Pythons sleep for up to 18 hours a day. Giraffes generally sleep for less than two.

Top tips from the sleep doctor

Professor Colin Espie, a leading authority on sleep at the University of Oxford, offers his five top tips for a great night's sleep.

1. Don't get caught napping!

If you have trouble sleeping, you may feel tempted to catch up on sleep by taking naps. However, unless you're feeling dangerously sleepy (while driving or operating machinery, for instance), this usually does more harm than good as it makes it more difficult to sleep at night. If you feel tired during the day, get up and take a walk around, get some fresh air, or do something challenging for a short while, like a crossword or a Sudoku.

2. If you're not tired, get up.

If you're finding it difficult to get to sleep, don't just lie there worrying. Get up for a few minutes and get a drink (no sugar or caffeine, remember!), and go back to bed when you're feeling a bit sleepier.

3. Set yourself a 'get fit' plan.

Eating healthily and getting regular exercise are great ways of helping yourself sleep better. However, plan your meals and exercise to avoid exercising or eating a big meal after mid-evening: doing either of these too close to your bedtime can stop you from sleeping.

4. Don't stress it!

Thinking about sleep too much or trying to force yourself to sleep will only keep you awake. Learning how to relax both your body and mind instead will help you to get to sleep much more easily. I have provided a free audio MP3 of relaxation techniques on the Mental Health Foundation's sleep website ( www.HowDidYouSleep.org), which may help you with this.

5. Keep a sleep diary.

The amount of noise, light, and distractions, what and when you eat, and the temperature of your bedroom can affect how well you sleep. Keeping a sleep diary to make a note of what the conditions were when you went to bed the night before can be useful for letting you look back and see what has and what hasn't worked for you. It also helps you to see how your sleep varies from night to night, and might help you note patterns in your sleeping.

Sleep fact 04

The world's loudest snore is 111.6 decibels - that's as loud as a jet plane!

Further information

Sleepio

Sleepio is an organisation dedicated to helping people sleep better, co-founded by Professor Colin Espie, Director of the University of Glasgow Sleep Centre and the 'top tips' sleep doctor in this guide. The Sleepio website includes information about various sleep problems.

Your local GP

If you continue to be concerned about the amount and quality of sleep you are having, and the effects it is having on other aspects of your life, you should speak to your GP, who will be able to help and provide further guidance and support.

British Snoring & Sleep Apnoea Association

The British Snoring & Sleep Apnoea Association is a not-for-profit organisation dedicated to helping snorers and their bed partners improve their sleep.

Be Mindful

Be Mindful is a campaign by the Mental Health Foundation to make courses in mindfulness meditation available to everyone who wants or needs them. This site provides useful information on what mindfulness is and the different mindfulness-based courses available. You can also search for mindfulness courses near you, or sign up for the Mental Health Foundation's specially developed online course.

British Sleep Society

The British Sleep Society is a charity for medical, scientific and healthcare workers dealing with sleep disorders in the UK.

Sleep diary

Working out the reasons why you might have problems sleeping can be difficult. Keeping a sleep diary, like the one below, can help you keep track of when you slept well or poorly, and the possible reasons why that happened.

To complete the sleep diary, simply read the questions below and answer them in the appropriate spaces in the table.

Remember, this diary is your personal record of how well you slept and why, so be honest!

Questions for sleep diary

A. How did you sleep last night?

B. What time did you go to bed?

C. Approximately how long did it take you to get to sleep?

D. How many times did you wake up during the night?

E. What time did you wake up?

F. How long did you sleep for in total?

G. What did you consume (if anything) within four hours of going to bed (e.g. cup of tea/coffee/milky drink, glass of wine/beer, sleeping pills, dinner), and how long before bed did you consume it?

H. What was the temperature outside and in your bedroom?

I. What light sources were there when you went to sleep?

J. How much noise was there when you went to sleep?

K. What activities did you undertake before you went to sleep?

L. Any other comments?

M. How well did you feel throughout the next day (1 = awful, 5 = average, 10 = great)? Include a description, if appropriate (e.g. drowsy, grumpy, spaced out).
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References

⁵ Mental Health Foundation (2011). " Sleep Matters: The impact of sleep on health and wellbeing."

⁸ Sleep Council UK. Perfect Sleep Environment. Available at: http://www.perfectsleepenvironment.org.uk/ [Accessed on 10/11/15].

¹¹ Buysse, D.J., Ancoli-Israel, S., Edinger, J.D., Lichstein, K.L. & Morin, C.M. (2006). Recommendations for a standard research assessment of insomnia. Sleep, 29, 1155-1173.

¹⁴ Gross, C.R. et al. (2011). Mindfulness-based stress reduction versus pharmacotherapy for chronic primary insomnia: A randomised controlled clinical trial. Explore, 7, 76-87.

¹⁸ Jackson, P., Hilditch, C., Holmes, A., Reed, N., Merat, N. & Smith, L. (2011). Fatigue and road safety: a critical analysis of recent evidence. London: Department for Transport.

²¹ Espie, C.A. (2010). " Overcoming Insomnia: A self-help guide using Cognitive Behavioural Techniques." Robinson: London.

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Order printed copies of this guide See our other 'How to...' guides Good sleep doesn't just mean lots of sleep: it means the right kind of sleep. Sleep affects our ability to use language, sustain attention, understand what we are reading, and summarise what we are hearing; if we compromise on our sleep, we compromise on our performance, 2 our mood, 3 and our interpersonal relationships.

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Whether you want to start breathing easier, feel the energy boost or even have a little more money to spend, there has never been a better time to stop smoking. Remember, it's never too late to join the thousands of people quitting smoking this October.

Check out our tips and tools.

You've got what it takes to quit this Stoptober!

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Whether you want to start breathing easier, feel the energy boost or even have a little more money to spend, there has never been a better time to stop smoking. Remember, it's never too late to join the thousands of people quitting smoking this October. Check out our tips and tools.

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If you are over 70 years old, your some of your dietary needs differ from other populations. Since your calorie needs decrease as you get older, yet you may need more of some key nutrients.

Calories

The amount of calories you need depends on how physically active you are. The USDA defines a sedentary lifestyle as one in which you are limited to the activities of daily living. If you walk briskly for more than 3 miles a day you are considered active. You may need more or fewer calories than what's recommended if you are unable to maintain a healthy weight.

Men: A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.

Women: Eat between 1,600 to 2,000 calories daily if you are a sedentary to active female older than 70 years.

Protein

Healthy men over 70 should aim for 56 grams of protein a day from meat, chicken, fish, beans and dairy products. Shoot for 46 grams of protein if you are a female of the same age.

Fiber

Eat a variety of fruit, vegetables and whole grains to get the recommended 28 grams of fiber daily for an adult male over 70. If you are female, strive for 22 grams of fiber a day.

Vitamins and Minerals

Some of your micronutrient needs increase as you age. Eating a variety of whole foods (fortified grains, quality protein, fruits and vegetables) each day will help you meet your vitamin and mineral needs.

Men and women should both strive for 600 international units of vitamin D from fish, egg yolks, fortified foods and supplements every day.

The amount of stomach acid you produce decreases with age or certain medications. This may put you at risk for vitamin B-12 deficiency and symptoms like depression and fatigue. Supplements and fortified foods, such as orange juice, milk and yogurt are usually well-absorbed by your body. Everyone should get 2.4 micrograms of vitamin B-12 daily.

The amount of vitamin B-6 you need increases as you get older. You need 1.7 milligrams daily if you are male and 1.5 milligrams if you are female. Eat chicken, fish, potatoes and fruit to meet your vitamin B-6 needs.

If you have any concerns about your nutrient intake consult your Doctor or Registered Dietitian Nutritionist.

Reference
Dietary Guidelines for Americans 2015-2020
For more information, see related articles and resources here:

Shield HealthCare | Medical Supplies For Care At Home Since 1957

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Nutrition Over 70: A Guide To Senior Dietary Needs

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If you are over 70 years old, your some of your dietary needs differ from other populations. Since your calorie needs decrease as you get older, yet you may need more of some key nutrients. The amount of calories you need depends on how physically active you are.

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Macro, Meso and Micro Cycles | Training Periodisation With Mike Zourdos | The SBS Academy

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BTEC PE - Additional Principles of Training

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Definitions and descriptions of the principles of training - Principles of training - Edexcel - GCSE Physical Education Revision - Edexcel - BBC Bitesize

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Learn about and revise principles of training with this BBC Bitesize GCSE PE (Edexcel) study guide.

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Goal setting is a simple and practical mental tool you can use to maintain a high level of motivation in your sports participation. For some very elemental reason, people respond to goals in a very deep and personal way. The experience of setting a goal, working toward a goal, and achieving a goal has a powerful emotional resonance that causes us to continue to strive higher for the goals we set for ourselves.

Goals offer two essential things that fuel your motivation. First, goals provide the destination of where you want to go in your sports participation. This endpoint is important because if you don't know where you're going, you're just going to stay where you are. Second, having a place you really want to go doesn't have a lot of value if you don't know how to get there. Goals provide the roadmap for getting to your destination.
Set S.M.A.R.T.E.R. Goals
The acronym S.M.A.R.T.E.R. represents the five criteria that you can use to get the most out of your goal setting:

Specific. Your goals should be specific to what you want to accomplish. For example, if you are a lacrosse player, you wouldn't want a general goal such as "I want to improve my shooting." Instead, you want to identify what aspects of your stick handling you want to get better at. A more appropriate goal might be: "I want to improve my scoring percentage." The more specific you can get, the more you can focus on what you need to do in your training to improve that area.

Measurable. "Do your best" goals aren't very effective because they don't offer an adequate benchmark to strive for. Instead, you want to set goals that are measurable and objective. For example, if you are a basketball player wanting to improve her free-throw shooting, a measurable goal might be: "My goal is to shoot 50 free throws three times a week for the next four weeks to raise my free-throw percentage from 71 percent to 80 percent."

Accepted. Ownership of your sport is essential for your athletic success. Ownership is no less important in the goals you set. Goals that are set by parents or coaches will not inspire or motivate you fully because they come from outside of you and you won't feel real buy-in because they aren't yours. When you set goals that you believe deeply in, they will be woven into the very fabric of your motivation and you almost have no choice about whether you strive them.

Realistic. If you set goals that are too low, they will have little motivational value because you know you'll achieve the goal without much effort. You don't want to set goals that are too high because you'll know that you can't achieve them, so you'll have little incentive to put out any effort. You want to set goals that are both realistic and challenging. Realistic meaning that you can actually achieve them and challenging because your only chance of achieving them is by working really hard.

Time limited. The best goals are ones in which there is a time limit for their achievement. You will feel highly motivated to put in the time and energy necessary to reach them when you have set a deadline to achieve them. For example, if you're a cyclist and want to improve your power output, a goal might be: "I'm going to work toward increasing my wattage by five percent by doing 45 minutes of interval training three times a week for the next six weeks."

Exciting. Your motivation to strive toward your goals is driven by the emotions you associate with those goals. As a result, you want to set goals that inspire and excite you. These emotions can be the deciding factor in whether you achieve your goals when faced with setbacks, failures, disappointment, fatigue, pain, tedium, and the desire to do other more interesting things.

Recorded. You are more likely to stay committed to the pursuit of your goals when you write them down (not just type them into your phone or computer) than if you just think about them. The physical act of writing your goals appears to somehow imprint them more deeply in your psyche. Writing them down also seems to make the goals more tangible and real. The explicitness of writing down your goals seems to create a greater sense of ownership of them that makes you feel more compelled to strive your goals.
S.M.A.R.T.E.R. Guidelines
There are several other guidelines that can help you set goals that will offer you the maximum benefit.

Focus on degree of attainment. Goal setting is still an inexact science because it is impossible to set goals that you can be sure you can achieve. Because of this uncertainty in the goal-setting process, your focus when you set and strive for goals should be their degree of attainment, not absolute attainment.

Absolute attainment means accomplishing the goal in its entirety. For example, if you are an equestrian show jumper who has been clearing 3' fences and you set a goal of clearing 3' 9" fences within 16 weeks, you must clear at least that height for your goal to have been achieved successfully. Adhering to absolute attainment is a recipe for failure because it leaves only a small window for accomplishing the goal and a very large window for not.

In contrast, degree of attainment emphasizes improvement toward the goal. Returning to the equestrian example, if, after 16 weeks, you have cleared 3' 3" fences, though your absolute goal wasn't attained, your improvement would be deemed a success. With degree of attainment, as long as you are showing progress toward a goal, you are on the right track.

Make your goals public. You are more likely to adhere to your goals if you make them public, meaning share them with others, for example, showing them to your coach, family, or friends. Or posting them on your social media. By doing so, not only are you accountable to yourself, but also to everyone with whom you shared them.

Review your goals regularly. Because goal setting is an inexact science, you should view goal setting as a dynamic and ever-evolving process of review, adjustment, and recommitment. You should make it a habit to review your goals monthly and compare them to your actual progress. It can also be helpful to review them with your coaches who can provide useful feedback you can use to make adjustments that will further motivate you to pursue your goals.
Types of Goals to Set
Goal setting involves establishing a series of goals that start big picture and get increasingly specific and actionable.

Long-term goals: What you ultimately want to achieve in your sport (e.g., win an make your high school team, play in college, win an Olympic gold medal).

Yearly goals: What you want to achieve this year (e.g., qualifying for a new level of competition such as States or Nationals, a ranking, won-loss record).

Performance goals: What results you need to achieve your yearly goals (e.g., finish in top 10 to qualify for big competition, achieve certain game statistics).

Preparation goals: How you need to train and what you need to improve to reach your higher goals (e.g., physical, technical, mental).

Lifestyle goals: What you need to do in your general lifestyle to reach the above goals (e.g., sleep, eating habits, study habits).

Decide on what you think are reasonable goals using the S.M.A.R.T.E.R. guidelines, as well as the other criteria I described. If you are unsure of the goals to set, I recommend that you sit down with your coaches and prepare your goals collaboratively as they often have experience and perspective on your development that can help you set the best goals that will motivate you most.
Want to get your mind in the best shape of your athletic life? Take a look at my latest book, Train Your Mind for Athletic Success: Mental Preparation to Achieve Your Sports Goals and my online courses for athletes and coaches.

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Make Your Sports Goal Setting S.M.A.R.T.E.R.

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Goal setting is a simple and practical mental tool you can use to maintain a high level of motivation in your sports participation. For some very elemental reason, people respond to goals in a very deep and personal way.

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To dominate the field of play or just kick some serious butt in the gym, you have to develop raw power. Here's how.

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Reaction time is the interval time between the presentation of a stimulus and the initiation of the muscular response to that stimulus

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More demanding coordinatio exercises (activities requiring the activity of a bigger number of muscles, various movemets of both the body and limbs, moves in different directions and along different axles) are used for coordinatio abilities development. Mastered exercises are performed under chaning conditions because automated skills do not lead to further development of coordination abilities.

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How It Works

Though it might not cross your mind, you need good balance to do just about everything, including walking, getting out of a chair, and leaning over to tie your shoes. Strong muscles and being able to keep yourself steady make all the difference in those and many other things you do every day.

Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls.

Doing balance exercises can be intense, like some very challenging yoga poses. Others are as simple as standing on one leg for a few seconds. Or you can use equipment that forces your body to stabilize itself, like a Bosu half-circle stability ball or a balance board you use along with a video game.

Examples of balance exercises include:

Standing with your weight on one leg and raising the other leg to the side or behind you

Putting your heel right in front of your toe, like walking a tightrope

Standing up and sitting down from a chair without using your hands

Walking while alternating knee lifts with each step

Using equipment, like a Bosu, which has an inflatable dome on top of a circular platform, which challenges your balance

Over time, you can improve your balance with these exercises by:

Holding the position for a longer amount of time

Adding movement to a pose

Closing your eyes

Letting go of your chair or other support

You can do balance exercises as often as you'd like, even every day. Add in two days a week of strength training, which also helps improve your balance by working the muscles that keep you stable.

Intensity Level: Moderate

To balance train, you don't have to run, jump, or do any other high-impact or high-intensity exercises. Usually balance training involves slow, methodical movements.

Areas It Targets

Core: Yes. You need strong core muscles for good balance. Many stability exercises will work your abs and other core muscles.

Arms: No. Most balance exercises are about balancing on your feet. So unless you're doing moves that involve your arms, or you're holding weights, they don't work your arms.

Legs: Yes. Exercises in which you balance on one leg and then squat or bend forward also work the leg muscles.

Glutes: Yes. The same balance exercises that work the legs also tone the glutes.

Back: Yes. Your core muscles include some of your back muscles.

Type

Flexibility: No. Balance training is more about strengthening muscles and improving stability than gaining flexibility.

Aerobic: It can be, but often is not. It depends on how intense the activity is. If you're moving fast, then it may be aerobic. Slower balance exercises do not make you breathe faster or make your heart pump harder.

Strength: Yes. Many of these exercises will work your muscles, especially the muscles of your legs and core. Some moves may also use your chest and shoulder muscles, like the plank position in yoga.

Sport: No. Balance training involves a series of exercises. It is not a sport.

Low-Impact: Yes. There is no impact involved in doing balance exercises.

What Else Should I Know?

Cost. No. You can do balance exercises on your own, with nothing more than a chair. There is a cost if you want to take a tai chi or yoga class, or buy a stability ball, video, or other piece of equipment.

Good for beginners? Yes. Balance training is good for people of any age and fitness level. It's recommended for older adults to help prevent falls.

Outdoors. Yes. You can do balance exercises anywhere: in your backyard, on a beach, in a park.

At home. Yes. You can do these exercises at home.

Equipment required? No. You only need your own body to do balance exercises: for example, by standing on one leg. Or you can buy a piece of equipment like a Bosu ball to challenge your balance even more.

What Dr. Michael Smith Says:

The beauty of balance training is that anyone can, and should, do it. Balance training improves the health, balance, and performance of everyone from beginners to advanced athletes, young and not-so-young.

If you're new to exercise, it's a great place to start. Focusing on your core and balance improves overall strength and gets your body ready for more advanced exercise. Start off easy. You may find that you need to hold onto a chair aft first. That's absolutely fine.

If you're an advanced exerciser, you'll likely find you still need to start with somewhat simple moves if balance isn't your thing. Then push yourself to perform more complex moves that both challenge your muscular strength and your aerobic stamina. If you think balance exercises are easy, you haven't tried yoga's warrior III pose.

Is It Good for Me If I Have a Health Condition?

If you have back pain, balance training is one of the best ways to strengthen your core and prevent back pain. If you're recovering from a back injury, get your doctor's OK and then start balancing. It'll help prevent more problems in the future.

When you strengthen muscles, it also helps arthritis by giving more support to painful joints. You may need to adjust or avoid certain moves to decrease pressure on your knees. For example, a balance move that involves a lunge may be more than your knees can handle. Good news is there are many exercises to choose from.

If you have diabetes, high blood pressure, high cholesterol, or even heart disease, exercise is a must to help you get control of your condition. Balance training is an excellent place to start. The first step of resistance training should focus on core and balance exercises, according to the American Council on Exercise. As you get stronger and become able to perform more intense exercises, balance training can give you an aerobic workout that even helps control blood sugar, cholesterol, and blood pressure along with other aerobic exercise.

If you're pregnant, choose your balance exercises carefully. Women can and should exercise during pregnancy. The main concern with exercise during pregnancy is falling, so moves that make you unstable are not a good choice. Choose balance moves that either keep both feet on the floor or that you do on all fours, like plank (you may need to support your body with one knee on the ground). As with any exercise, if you did it before pregnancy, you're likely OK doing it after pregnancy. It's always good to check with your doctor to be sure.

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Balance Training: Benefits, Intensity Level, and More

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Though it might not cross your mind, you need good balance to do just about everything, including walking, getting out of a chair, and leaning over to tie your shoes. Strong muscles and being able to keep yourself steady make all the difference in those and many other things you do every day.

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Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body. It is important to train at a level that is equal to your game intensity to help increase your performance and to minimize injury. Cone drills build leg strength and explosion on their one, but it is your intensity and rep scheme that will change the workload.

These are the 10 Cone Drills we will break down:
The X-Drill works multiple sports postures; change of direction, change of footwork and change of angle.

This is a reaction drill that you can do with a training partner or coach. The goal is to react with speed and sprint to the correct cone. You have to think and accelerate, this is a great way to simulate the defensive aspect of sports. The video shows how to set up the drill and how to perform it.

The 3 Cone or "L-Drill" is one of the most popular combine drills used to measure speed and agility. This drill requires multiple changes of direction in a small space. For more info, check our blog on the in depth instructions on this drill here.

Also known as the 5-10-5, this is the most popular combine drill used to measure quickness and agility. This drill requires 3 cones, with a series of complete changes of direction. See our in-depth technique training on this drill here

The ability to transition in and out of a lateral shuffle is very important in sports like baseball, tennis, basketball and football. This drill works on getting in and out of this position with speed.

There are three versions of cone alley, all with the same cone set up. The first version works on getting in and out of the backpedal with a slight angle.

Version 2 of cone alley adds a hip rotation by cutting in and out of a cross over. All three versions of Cone Alley work great with the OverSpeed Trainer 360 for added training.

Version 3 of cone alley adds a lateral shuffle to a spring and crossover run. This is a highly dynamic drill for all sports.

The staggered shuttle is an abbreviated version of the pro agility shuttle. This is a quick change of direction that forces you to get your footwork set into a powerful position.

A shorter version of Run-Shuffle-Run, you are working on changing direction with a lateral shuffle. This is another great drill for defensive players and has added training effectiveness when used with the OverSpeed 360 Training Cable.

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Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body. It is important to train at a level that is equal to your game intensity to help increase your performance and to minimize injury.

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Bolt`s Speed Training | Tips from the Top Coaches - Glen Mills

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Speed a combination of maximum speed, elastic strength and speed endurance

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A Word of Warning!

Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used.

Also, before undertaking any form of stretching it is vitally important that a thorough warm up be completed. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body's core temperature while also increasing the body's muscle temperature. This is essential to ensure the maximum benefit is gained.

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PNF Stretching Explained | Proprioceptive Neuromuscular Facilitation

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Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used.

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Strength and flexibility exercises will help you increase muscle strength, maintain bone density, improve balance and reduce joint pain.

What are strength exercises?

A strength exercise is any activity that makes your muscles work harder than usual.

This increases your muscles' strength, size, power and endurance.

The activities involve using your body weight or working against a resistance.

You should try to do 2 sessions or more of muscle strengthening exercises a week.

Examples of muscle-strengthening activities include:

What exercises are good for preventing falls?

Exercises that improve leg strength, balance and co-ordination can help people maintain and improve their muscle strength and avoid falls as they get older.

Examples of leg-strengthening exercises include:

How can I tell if I'm doing enough?

For an activity to be muscle strengthening, it needs to work your muscles to the point where you may need a short rest before continuing.

For example, if you're lifting weights, you'd have to put the weight down after doing a number of lifts before carrying on.

What are flexibility exercises?

Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.

Examples of flexibility activities include:

What are the benefits of strength and flexibility activities?

Muscle-strengthening activities help maintain the ability to perform everyday tasks and slow down the rate of bone and muscle loss associated with ageing.

Such exercises can also help reduce your chances of falling.

Health professionals believe that improving your flexibility can improve your posture, reduce aches and pains, and lower your risk of injury.

Good flexibility can also help you to continue carrying out everyday tasks.

How often should I do strength and flexibility exercises?

It's a good idea to do muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week.

No specific amount of time is recommended, but a typical training session could take less than 20 minutes.

Exercises should be performed to the point at which it would be difficult to do another repetition without help.

A repetition is 1 complete movement of an activity, like lifting a weight or doing 1 push-up or 1 sit-up.

Try to do 8 to 12 repetitions for each activity, which counts as 1 set.

Try to do at least 2 sets of muscle-strengthening activities, but to gain even more benefits, do 3 sets.

Remember to start gradually and build up over a period of weeks.

There are no specific recommendations for how much time you should spend on flexibility exercises.

Do strength exercises count towards my 150 minutes?

No, time spent doing strength exercises does not count towards moderate aerobic activities.

Aerobic activities like walking or cycling do count towards your 150-minute weekly target.

But don't some aerobic exercises include an element of strength?

Yes, some aerobic exercises, if performed at a vigorous intensity, will also strengthen your muscles.

Examples include:

For general health, try to do at least 150 minutes of moderate-intensity aerobic activity a week, as well as muscle-strengthening activities on 2 days a week.

But if you're doing vigorous-intensity aerobic activity, you should be able to get all your week's aerobic and muscle-strengthening requirements from 75 minutes of activity.

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How to improve your strength and flexibility

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Strength and flexibility exercises will help you increase muscle strength, maintain bone density, improve balance and reduce joint pain. A strength exercise is any activity that makes your muscles work harder than usual. This increases your muscles' strength, size, power and endurance. The activities involve using your body weight or working against a resistance.

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core stability exercises - Google Search

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12 Pilates Exercises That Really Work Your Core

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These Pilates exercises from Manuela Sanchez, an instructor at Club Pilates, all target your core to help you strengthen and stabilize your entire body.

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It's a term used in our industry on a daily basis, but if someone actually asked you 'what is core stability?' - how well would you be able to explain it? Here's how I would start;

Core stability is the term used to describe the muscular control required to maintain functional stability around the lumbar spine and to prevent lower back pain. Despite this being a popular subject there have been very few studies done in this area, therefore there is still some debate surrounding the topics of core training.

What actually is 'the Core'?

The "core" is often mistaken for the visible abdominal muscles, the rectus abdominus, the "abs", however, the muscles involved can be described as a muscular 'box' and include the abdominals in the front (rectus abdominus, transversus abdominus (TA), multifidus (MF), internal oblique), paraspinals and gluteals in the back, the diaphragm at the top, and the pelvic floor on the bottom (Akuthota et al, 2004).

Why is Core Stability Important?

It has been presented that core stabilisation can benefit athletic performance, injury prevention and low back pain (LBP) (Akuthota, 2008), however, it is not just the activation of these muscles that is important for achieving these benefits, it is the timing of their activation (Hodges and Richardson (1997).

Starting Phase - Hollowing and Bracing

After establishing the muscles involved in the 'core', the next step is to determine the optimum training strategy and how each muscle works and contributes to this. There is a lot of debate surrounding the "abdominal hollowing" technique, which is performed to co-contract TA and MF. Akuthota, 2008, states that when performed prior to abdominal curls along with abdominal bracing that TA and internal oblique's where activated throughout the activity.

However, McGill 2009, states that you should not perform this technique as it reduces the potential energy of the column causing it to fail at lower applied loads, supported by Koumantakis et al, 2005, and that you should focus on abdominal bracing. For more information on this refer to this article by McGill. Once these techniques have been mastered the individual may then progress to the next stage, the "Big 3".

Intermediate Phase - The Big 3 Stabilisation Exercises

The McGill "Big 3" stabilisation exercises have been developed to provide spine stability, optimal motor patterns, and build muscle endurance. These include the 'curl-up', the 'side-plank', and the 'bird-dog'.

Pelvic bridging and prone plank can also be utilised at this point (Akuthota, 2008). Spine stabilisation requires only a low level of contraction; the muscles are only needed for cocontraction for substantial durations - not for strength. Many client's goals may purely be to enhance the tasks of daily living; therefore, this is sufficient enough to achieve this goal (McGill, 2007).

It is common to confuse health objectives regarding your core to performance objectives and many people end up compromising their progress with specific strength exercises too early. These muscles do not need to be very strong, just well coordinated and have the ability to act as a stabiliser holding the lumbar spine in a neutral position in correct alignment of the pelvis. These aforementioned exercises can be progressed by introducing physioballs, however for athletic performance these now need to become more functional.

Advanced Phase - Exercises for Athletic Performance

When progressing to athletic performance the emphasis of the strength programme should now be placed on the ability to perform a variety of movement patterns in the three cardinal planes of movement; sagittal, frontal and transverse to develop balance and coordination.

Exercises can now include standing positions and mirroring functional movements, including acceleration, deceleration and dynamic stabilisation. For example, introducing props including wobble boards, bosu balls, med balls and movements like lunges, jumping, and the farmers walk.

As mentioned earlier, the research is minimal in this area and often presents conflicting results but three key points to take back to your clients should always be:

Assess your client's ability at the start.

Progress exercises specifically and at a sensible rate.

Ensure technique is spot on.

References
AKUTHOTA V, NADLER SF. Core strengthening. Arch Phys Med Rehabil 2004;85(3 Suppl 1):S86-92.

AKUTHOTA, V., A. FERREIRO, T. MOORE, and M. FREDERICSON. Core stability exercise principles. Curr. Sports Med. Rep., Vol. 7, No. 1, pp. 39Y44, 2008

HODGES, P.W. and RICHARDSON, C.A. (1997) Contraction of the abdominal muscles associated with movement of the lower limb. Physical therapy, 77 (1997)

KOUMANTAKIS, G.A., P.J. WATSON, AND J.A. OLDHAM. Trunk muscle stabilization training plus general exercise versus general exercise only: randomized controlled trial of patients with recurrent lowback pain. Phys. Ther. 85:209Y225, 2005.

MCGILL, S. Designing Back Exercise: from Rehabilitation to Enhancing Performance.

www.backfitpro.com (2009).

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It's a term used in our industry on a daily basis, but if someone actually asked you 'what is core stability?' - how well would you be able to explain it? Here's how I would start; Core stability is the term used to describe the muscular control required to maintain functional stability around the lumbar spine and to prevent lower back pain.

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The aim of core stability training is to effectively recruit the trunk musculature and to control the position of the lumbar spine during movements

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Continuous training

The performer works without rest for a sustained period of time within their heart rate training zone. This is used to develop stamina for activities that last for an extended period of time such as football, rugby, long distant running or netball.

Through continuous training, the heart and lungs learn to work harder. They adapt to the increased workload and cardio-vascular fitness improves.

Fartlek training

The performer is continuously on the move but at different paces. This can vary from sprinting to jogging to walking. Again the performer should work within their heart rate in their training zone for a minimum of twenty minutes, three times a week. The same principles can be used in cycling and swimming.

Fartlek training is specific to activities where the performer is expected to move at different paces. It improves aerobic and anaerobic fitness.

Interval training

This involves alternating between periods of hard exercise and active recovery or rest.

Interval training uses similar activity levels that may occur, with periods of intense activity interspersed with periods of relative rest. This approach improves speed and muscular endurance.

Conditioning Training

Skills from the activity are the focus. These should keep the performer moving so a training effect can be achieved to improve stamina. Conditioning training focuses on activity skills at the same time as stamina. Time is saved and often motivation levels are high due to circuit 'stations' being fun and having an element of competition.

These approaches have to obey the principles of training (SPORT) in order to positively impact on stamina.

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BBC Bitesize - National 5 Physical Education - Performance development - Physical factors - Revision 2

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The performer works without rest for a sustained period of time within their heart rate training zone. This is used to develop stamina for activities that last for an extended period of time such as football, rugby, long distant running or netball. Through continuous training, the heart and lungs learn to work harder.

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The combination of strength and endurance results in muscular endurance - the ability to perform many repetitions against a given resistance for a prolonged period of time (1).

It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers. It's also important for success in many team sports like soccer, field hockey and Australian rules football.

Traditionally, muscular endurance programs have used moderate loads lifted for 12-25 repetitions. However, this is completely inadequate for many sports such as boxing, canoeing, distance running, cycling, swimming, rowing, x-country skiing, triathlon and many others.

Any form of training must mirror the specific demands of the sport. In resistance training, this means that the load used should match the resistance that must be overcome while competing. The number of repetitions or the duration of exercise bouts in a session should approach that during the event.

Recall that muscular endurance training makes up only one part of the annual strength program - even for endurance athletes. It should follow a phase of maximal strength training. This makes sense because the greater an athlete's maximal strength, the greater their potential for strength endurance - i.e. the more force they will be able to apply over a prolonged period. Heavy strength training has also been shown to improve exercise economy in endurance athletes (3,4,5). For more information on the the annual strength program see the the sport specific approach to strength training programs.

The Different Types of Muscular Endurance

Different sports require different levels of muscular endurance. While each program will vary according to the athlete's needs, muscular endurance can be split into 3 groups:

Power Endurance
Athletes like baseball pitchers, sprinters, 50-m freestyle swimmers, martial artists, wrestlers, fencers, tennis players and so on must produce powerful movements and repeat them several times with little or no rest. In order to maintain the same amount of power with each effort, a certain level of power endurance is required.

Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds) (1). A tennis player for example, has to produce several powerful shots in quick succession during a rally that may only last 10 seconds. A 100-m sprinter may take 48-54 powerful strides over a 10-12 second race and their success depends, in part, on maintaining a high power output in the last 20 meters.

Once maximal strength has been developed (earlier on in the annual strength program) it can be converted into explosive power through various methods of power training. Now power endurance training can be used to train the fast twitch fibres to resist fatgiue allowing explosive power to be maintained for longer.

Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30 repetitions. Because this can lead to a significant build up of lactic acid, rest periods between sets are long (5-7 minutes) and a minimum number of sport-specific exercises are used (about 3-4). Exercises are also completed in a circuit training format i.e. one set of one exercise is completed, then one set of the next exercise and so on. Alternating exercises allows maximum recovery and sufficient time for lactic acid to disperse.

This is a critical rule to follow. If rest intervals are too short and sets are completed while the athlete is fatigued the result will be hypertrophy (increase muscle mass) rather than power endurance. Sets should not be completed to failure but should end when repetitions are no longer powerful and rhythmic.

Here is a sample power endurance program for a tennis player:
Muscular Endurance - Short Term
When sports and events consist predominantly of bouts of exercise lasting between 30 seconds and 2 minutes, "short-term" muscular endurance training is advantageous. These could be continuous events such as the 800-m or multi-sprint sports such as soccer.

Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid. It uses relatively light loads of 40-60% 1RM and they can be lifted for a set period of time or a target number of repetitions. Again, a circuit training set up is suitable for this type of resistance training.

Below is a sample muscular endurance program for a field hockey player:
Muscular Endurance - Long Term
"Long term" muscular endurance is suitable for continuous, steady-state events such as the marathon, triathlon and rowing that last beyond 2 minutes. Light loads are used so that exercises can be sustained for a prolonged period. Rest periods are kept to a minimum and ideally the athlete should progress so that the only rest between exercises is the time it takes to move between equipment.

The program below is designed for a rower and gradually progresses until the athlete performs all the exercises non-stop. By the final week the athlete would be completing 6-8 minutes of continuous work per circuit - a similar duration to a competitive race!
References for muscular endurance
1) Bompa TO. 1999 Periodization Training for Sports. Champaign,IL: Human Kinetics

2) Baechle TR and Earle RW. (2000) Essentials of Strength Training and Conditioning: 2nd Edition. Champaign, IL: Human Kinetics

3) Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs: 3rd Edition. Champaign, IL: Human Kinetics

4) Hoff J, Gran A, Helgerud J. Maximal strength training improves aerobic endurance performance. Scand J Med Sci Sports. 2002 Oct;12(5):288-95

5) Johnston RE, TJ Quinn, Kertzer R and Vroman NB. Strength training in female distance runners: impact on running economy. J. Strength Cond. Res. 11: 224-229, 1997

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Muscular Endurance Training | Jen Reviews

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The combination of strength and endurance results in muscular endurance - the ability to perform many repetitions against a given resistance for a prolonged period of time (1). It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers.

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Muscular strength exercises can be a great complement to cardiovascular training. Not only does weight training make you stronger, but it can also help you to improve your overall body composition, boost bone health, improve posture, and support healthy joints.

But don't worry, you don't have to exercise every day to reap great results. Most people see a noticeable improvement with two to three workouts a week.

Basic Strength Training Tips

There are a few guidelines to follow to stay safe and make the most out of your strength training exercise program.

Listen to your body. Pay attention to aches and pains during and after your workout. It's better to back off and take a few days off than push ahead with an aching elbow only to end up with a hard-to-heal joint injury.

Learn correct form. Nothing derails a serious fitness effort more than an injury that puts you on the sidelines for a month. If you're not familiar with an exercise, research it online or enlist the help of a qualified trainer at your gym.

More is not better. Only train each muscle group twice a week to allow for appropriate rest. Your muscles get stronger during the recovery process, so be sure you take enough time between workouts. Most experts recommend at least 48 hours for each muscle group.

Use the right amount of weight. You want to lift enough weight to feel challenged, but not so much that you compromise form. If you can do 20-30 reps, you're not using enough weight and won't see much strength improvement. But, if you can only complete one or two reps (for a basic muscular strength routine), you're using too much weight. Use weights that allow you to perform 8 to 12 repetitions of each exercise.

Two Muscular Strength Exercise Routines

When first starting out, try to master the circuit training workout first. It is an effective workout for the whole body. Once you've mastered circuit training, try the split routine that challenges you to work various muscle groups harder on three different days.

Circuit Training Routine

In this example, you'll train the entire body twice per week. Begin with a 5-10 minute warm-up on a stationary bike, treadmill, or another cardio machine. Then go through the exercises one by one, starting over at the end.

Bench press/chest press machine - 8 to 10 reps

Triceps dips/dip machine - 8 to 10 reps.

Lat pulldown - 10 to 12 reps.

Seated rows - 10 to 12 reps

Dumbbell shrugs - 8 to 10 reps

Barbell bicep curls - 8 to 10 reps

Squats - 10 to 12 reps

Leg press machine - 8 to 10 reps

Calf press machine - 8 to 10 reps

Abdominal crunches for one minute (include some side twists for extra burn)

Start from the top and repeat 2-3 times.

The Three-Day Split Routine

If you're a little more experienced and have more time to spend, you can divide the body into three parts and do more focused training. Unlike circuit training, you do multiple sets of one exercise before moving on. Remember to do a 5-10 minute cardio workout before each routine.

Monday

Dumbbell chest press on flat bench - 2 sets, 8-10 reps.

Dumbbell chest press on incline bench - 2 sets, 8-10 reps.

Standing barbell military press - 2 sets, 10-12 reps.

Dumbbell lateral raises - 3 sets, 10-12 reps.

Dips - 2 sets, 8-10 reps.

Skull crushers - 3 sets, 8-10 reps.

Tricep pushdowns - 3 sets, 8-10 reps.

Wednesday

Deadlifts - 3 sets, 8-10 reps

Chin-ups - 3 sets, 10-12 reps

Dumbbell rows - 2 sets, 8-10 reps

Shrugs - 2 sets, 8-10 reps

Barbell bicep curls - 3 sets, 8-10 reps

Dumbbell concentration curls - 2 sets, 10-12 reps

Dumbbell forearm curls - 2 sets, 10-12 reps

Abdominal crunches - 3 sets to failure

Ab machine of choice - 3 sets to failure

Friday

Squats - 3 sets, 8-10 reps

Lunges - 2 sets, 10-12 reps

Leg press machine - 2 sets, 8-10 reps

Seated hamstring curls - 3 sets, 10-12 reps

Standing hamstring curls - 2 sets, 10-12 reps

Seated calf raises - 2 sets, 8-10 reps

Donkey calf raises - 2 sets, 8-10 reps

To improve your overall fitness, make sure to do a couple of cardiovascular workouts per week in addition to your muscular strength exercises. Also, remember that good nutrition will help you to be successful along your fitness journey.

Develop More Strength

Make sure you consume a balanced diet that includes protein, energy-boosting carbs, and healthy fats to fuel your daily needs. If you need help developing a meal plan to meet your goals, speak with a registered dietitian or fitness nutrition specialist to develop a plan that works for you.

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Two Muscular Strength Exercise Plans for Improved Fitness | LoveToKnow Health & Wellness

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Muscular strength exercises can be a great complement to cardiovascular training. Not only does weight training make you stronger, but it can also help you ...

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1.  What is Muscular Strength and How to Improve It

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Erik Taylor

Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A CrossFit Level 1 instructor, corrective exercise expert and performance enhancement specialist, Erik focuses on functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at Taylor's Fitness, on Facebook, and follow him on Twitter @Eriktaylorsfit.

Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A CrossFit Level 1 instructor, corrective exercise expert and performance enhancement specialist, Erik focuses on functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at Taylor's Fitness, on Facebook, and follow him on Twitter @Eriktaylorsfit.

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7 Circuit Workouts for Endurance Athletes

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When in a time crunch, circuit workouts can provide a welcomed change of pace at a higher intensity level.

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Find out how you can use interval training to improve your running speed.

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Fartlek allows you to run whatever distance and speed you wish, varying the intensity, and occasionally running at high-intensity levels

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Methods and effects of training - Edexcel - Revision 2 - GCSE Physical Education - BBC Bitesize

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Learn about and revise methods and effects of training with this BBC Bitesize GCSE PE (Edexcel) study guide.

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Continuous training is a form of exercise that is performed at a 'continuous' intensity throughout and doesn't involve any rest periods. Continuous training typically involves aerobic activities such as running, biking, swimming and rowing. These activities use large muscle groups performing repetitive movements over a prolonged period of time.

It can be performed at a low, moderate or moderate/high intensity depending on what you want to achieve from the training and your current fitness levels.

What is continuous training good for?

Continuous training requires your body to use oxygen to produce energy which means it will improve your respiratory system (your lungs and breathing) and also your cardiovascular system (your heart).

It is great for building cardiovascular endurance and by improving your heart and lung function you will be able to cope with everyday tasks much easier without getting out of breath.

Those of you who are looking to lose weight may find that continuous exercise can be very beneficial. As it uses large muscle groups this means that it burns a lot of calories even when it is performed at a relatively easy intensity.

Continuous exercise can also be therapeutic and stress relieving for some who find it helps them to switch off from the pressures of work or family life for the time they are performing it.

When should you do continuous training?

If you are new to exercise then continuous exercise is a great way of building a good level of cardiovascular fitness before moving onto more advanced methods of training such as intervals or high intensity interval training (HIIT). It is relatively easy to perform, and low impact choices such as a bike or cross-trainer are suitable for those who carry excess weight or cannot perform impact exercise.

If you are advised to train at a moderate intensity based on your Health MOT results then continuous exercise would probably be a good place to start your fitness journey.

Using one of the cardiovascular machines in your gym you can monitor your heart rate by placing your hands on the heart rate sensors and ensure you are training between 60-70% of your maximum heart rate to gain the most benefit from your training.

To work this out use the following equation.

(220 - Age) x0.6 = 60% = Target minimum heart rate

(220 - Age) x0.7 = 70% = Target maximum heart rate

Those who are training for an endurance event such as a marathon, triathlon or bike ride should include some continuous exercise in their training as it allows you to get in the all-important mileage needed for a base level of fitness which cannot be achieved through interval training.

Example of a continuous training session on a bike

5 minute warm up gradually building your heart rate up to 60% max HR.

Cycle 30 minutes on a stationary bike at a target heart rate of 70% max HR

5 minute cool down letting your heart rate return below 60% max HR

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What is continuous training? | Nuffield Health

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Continuous training is a form of exercise that is performed at a 'continuous' intensity throughout and doesn't involve any rest periods. Continuous training typically involves aerobic activities such as running, biking, swimming and rowing. These activities use large muscle groups performing repetitive movements over a prolonged period of time.

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Also known as stamina or cardio-respiratory endurance, it is the ability of the CV and respiratory systems to work efficiently and supply the muscles with nutrients and oxygen to maintain exercise over time.

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The various ways by which performance or recovery can be improved are known as Ergogenic Aids

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People use performance enhancers to improve their performance during high-intensity physical exercise. A performance enhancer, or ergogenic aid, is anything that gives you a mental or physical edge while exercising or competing. This can range from caffeine and sports drinks to illegal substances. There are a variety of both safe and harmful ergogenic aids.

Under the Dietary Supplement Health and Education Act of 1994, vitamins, minerals, herbs, or other botanicals that are taken by mouth and don't also contain controlled substances can be labeled a "supplement."

Many of these supplements are marketed to boost athletic performance. However, scientific proof of their effectiveness is sometimes lacking or contradictory.

There are other ergogenic aids that are generally recognized as safe by the U.S. Food and Drug Administration. Examples include naturally occurring compounds like:

Hydroxymethylbutyrate (HMB)

HMB is an amino acid found naturally in the body. It's said to enhance and strengthen muscle as well as help slow the breakdown of muscle during exercise.

Research hasn't proven that HMB will enhance athletic performance. When taken at standard doses of about 3 grams, the supplement is generally considered safe. However, in large doses, it can be harmful to the kidneys.

Conjugated linoleic acid (CLA)

CLA is a type of fat that athletes take to reduce muscle damage and increase lean body mass after exercise. The supplement is especially popular with bodybuilders, who use it to enhance recovery.

A review of six research studies published in the journal Nutrients concluded that taking CLA supplements can have an effect on reducing body fat in those who also engage in a resistance training exercise program.

However, CLA can cause side effects, including upset stomach, nausea, and fatigue. It can also impact how well the body uses insulin for energy. CLA can interact negatively with certain medications, like antipsychotics.

Carnitine

Carnitine transports long-chain fatty acids into the mitochondria. This allows them to be burned for energy, which can boost exercise performance. The body's liver and kidneys naturally produce lysine and methionine, amino acids that break down into carnitine.

Carnitine hasn't yet been scientifically proven to enhance athletic performance. Even so, many athletes continue to take the supplement. Taking more than 3 grams of carnitine per day can cause side effects like nausea, vomiting, stomach cramping, and diarrhea. Carnitine can also interact harmfully with some medications, such as pivampicillin, an antibiotic.

Chromium

Chromium is a trace mineral in the body, but it's essential to daily body functioning. The mineral is said to increase lean muscle mass, burn fat, and enhance a person's energy levels. However, chromium hasn't been proven to enhance athletic performance.

Drugstores often sell the mineral as chromium picolinate. Taking too much chromium can be harmful because it's associated with damaging DNA and healthy fats.

Creatine

Muscles use creatine to release energy, which enhances lean muscle mass and increases muscle energy. While creatine is a natural substance, it's also produced in a laboratory and sold as a supplement. Those who take creatine often do so as a means to build muscle mass.

According to the Mayo Clinic, there's no scientific research indicating that creatine does enhance athletic performance. Taking creatine is also not without its side effects. For example, creatine can cause weight gain, muscle cramping, and stomach cramping. Additionally, the liver and kidneys must filter creatine. Taking an excessive amount can put a strain on these important organs, which could potentially damage them.

Individual results may vary for all of these supplements. There is still limited scientific evidence to support some of the supplements' claims. Talk to your doctor or athletic trainer about the safety and effectiveness of individual supplements.

The NCAA and the Olympics commission have banned some substances. This is because they offer an unfair advantage or can cause harm to the athlete. These include:

Anabolic and other steroids

Anabolic and other steroids are illegal in sporting events and according to the law. The side effects are numerous and potentially fatal. Examples include androstenedione, stanozolol, axiron, and fortesta.

Dehydroepiandrosterone (DHEA)

DHEA is possibly the most abundant steroid in humans. Using synthetic versions to increase steroid production is potentially dangerous.

Diuretics

Diuretics are medications that cause a person to urinate more frequently. Athletes use diuretics in the hopes that they will help dilute performance-enhancing drugs. Diuretics can cause a variety of harmful side effects such as cramping, dizziness, blood pressure drops, and electrolyte imbalances.

Blood doping

Blood doping is the process of boosting red blood cells to help carry more oxygen to the muscles and lungs. It can be done through a blood transfusion or by taking drugs like erythropoietin.

Erythropoietin is a medication doctors prescribe for people who don't make a lot of red blood cells. Athletes use the medicine to make more red blood cells in their bodies. This can increase a person's ability to use oxygen because these cells carry oxygen. Endurance athletes may especially try to use erythropoietin because they believe they can perform longer with more oxygen. However, using the medication when not medically needed can cause blood clots and death.

Blood doping is the process that cost Lance Armstrong his Tour de France titles.

Ephedrine

Ephedrine is a central nervous stimulant. Ephedrine produces similar effects to adrenaline, but it too can be dangerous. It can cause serious cardiovascular effects, including stroke, and a whole host of other problems. Both athletic organizations and the FDA have banned it.

Human growth hormone (HGH)

HGH is a drug developed to help children with growth disorders. It stimulates cell reproduction and regeneration. Athletes looking to gain an edge abuse this drug. It's banned in all professional sports. Potential complications include enlarged organs and chronic disease.

Many infamous drugs, supplements, and practices can give athletes an unfair advantage. They can cause more damage than stripping an athlete of a title. For example, anabolic and other steroids that affect a person's hormones can cause long-term health problems, or even death.

In the end, training, dedication, hydrating fluids, and proper diet are better than any ergogenic aids for boosting performance.

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Performance Enhancers: The Safe and the Deadly

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People use performance enhancers to improve their performance during high-intensity physical exercise. A performance enhancer, or ergogenic aid, is anything that gives you a mental or physical edge while exercising or competing. This can range from caffeine and sports drinks to illegal substances. There are a variety of both safe and harmful ergogenic aids.