Do you burn more calories exercising in the cold than when exercising in the heat?
Yes / No

The body requires calories to stay warm, so it is possible, yes.

Do you work out your max heart rate by dividing your age by your weight x100?
Yes / No

Absolutely not. Max heart rate is 220 minus your age as a general rule.

Exercise more than 90minutes can lower your immune response
Yes/ No

Yes it can, likewise exercise at high intensity can. So be careful is you are thinking of training when you are slightly unwell.

Is there such a thing as a healthy fat?
Yes / No

Yes there is, healthy fats can be found in foods such as avocado, nuts and fish, in fact healthy fat is a vital part of a healthy diet

1. Eat regular meals.

When we skip meals our body reacts and at our next meal we are more likely to overeat or over indulge. Attempt to eat every three to four hours this can include a light snack in between heavier meals. Attempt to keep the snack small so that it does not replace a meal.

2. Drink water regularly.

As humans we consist of approximately 55 to 75% water. As such it is necessary for us to keep ourselves hydrated. Ideally a normal adult needs approximately 2 litres of water per day.

3. Eat complex carbohydrates.

The importance of eating complex carbohydrates compared to simple carbohydrates lies in the way that our body processes and absorbs glucose a molecule that is broken down from more complex carbohydrate strains.

4. Eat lots of Fruit and Vegetables

By eating at least 2 servings of fruit and a minimum of 3 servings of vegetables a day helps us to obtain a lot of the necessary and some vital vitamins and nutrients that we need so that our body functions normally. In addition to vital nutrients fruit and vegetables provide us with fibre which helps maintain regularity.

5. Time meals appropriately.

The timing of our meals is important, especially if you are an active person. By eating a mixed carbohydrate/protein meal within 30minutes post exercise has been shown to aid in the recovery of the worked muscles. Furthermore, eating prior to exercise is important so that you have enough energy to go through the exercise session.

1. Your profession?
Assistant Retail Manager

2. Where do you work?
City Mitre 10

3. Years in business?
32 Years

4. What typically do you deal with in business?
Inventory management, liasing with suppliers and customers

5. Do you have long standing clients?
Being in the business for so long I have quite a number of long standing clients

6. What do people say about you?
I have an easy going nature and a warped sense of humour, I always see the funny and positive side of things.

7. What does no one know about you?
I have a fabulous whip collection

8. If you weren’t doing what you do now what would you be doing?
I would always be in the sales field

9. If you had one key skill, what would it be?
People like and respect me

10. How long have you been training?
Two years plus

11. What do you like about training with us?
I enjoy the atmosphere in the gym and the staff are excellent

12. What made you start with us?
The gym close to work closed and I felt I needed some support to ensure I did my exercise

13. What has been your biggest training achievement to date?
I am certainly a lot fitter that when I started but the biggest achievement had been my consistency in coming to the lab

14. What would you say to others to get them moving and start training with the lab?
I always like the Australian Nike theme ‘JUST BLOODY DO IT’

15. Do you have any health and fitness objectives?
Yes I have put into place a plan to achieve weight loss through exercise and dieting

16. Any words of wisdom to share with the rest of our clients?
Consistency is always the key!

Some general workout tips;

• Learn to measure your heart rate in order to monitor how hard your body is working during your session
o Work out your theoretical maximum heart rate by subtracting your age from 220
o Work out 85% of the result of the above equation

If you can get your heart rate close to this level then you will be working at the upper limits of your theoretical exercise intensity, and well within your training zone which means you will get to your fitness and weight loss goals faster.
If your heart rate isn’t getting that high during your workout, don’t be too concerned-any amount of exertion due to exercise is going to be beneficial to your health. On the other hand, if you think that you’re working hard, but your heart rate is telling you otherwise, then it’s a good time to rethink your perceptions, or your workout routine, however be aware that your heart rate can be affected by the amount of caffeine that you’ve had, the temperature that you’re exercising in, sickness and stress.

Some motivating winter tips;

• Running in the cold burns more kilojoules and fat than the same session in warmer weather

• If for whatever reason, your exercise routine is wavering, at the very least you should continue stretching. It will improve not only flexibility but also strength and endurance, and make the return to exercise that little bit easier.

• Is the colder weather, a busy few weeks at work, or the series finale your favorite TV, show making you feel a little gloomy? Then a good cardio session is the key to blowing away those dull and depressed feelings by stimulating the brain to release endorphins, a happy chemical that elevates your mood and is released after about 15-20 minutes of exercise.

1. Reduce Stress – I know, I know; it’s easier said than done. Stress busters come in many forms. Some use exercise; others enjoy a bath or good movie. Either way try and put some time aside everyday to relax and do something you enjoy. Your life will be longer and much happier.

2. Exercise More – Make it your goal each day to do a little extra movement. Take the stairs rather than the escalators. Clean the car, kick the football with your son, or walk to the corner shop. It all counts and all adds up, reducing stress and helping you stay healthy. It doesn’t have to be a 45 minute spin class; although this is great as well!

3. Avoid Excessive Drinking – Although it’s common knowledge that a glass of red each day can have health benefits, excess alcohol consumption can have many detrimental effects. Apart from adding excess calories late in the day, too much alcohol can cause other health issues related to your kidneys and liver. So try and save your overindulgence for those special occasions.

4. Lower calorie intake – Take less energy in every day. Fats are the most obvious as they contain higher amounts of energy. Eat lean meats, low fat dairy products and fill up on high quality foods such as vegetables and fruits.

5. Quit Smoking – In this day and age everyone knows the dangers of smoking. Smoking increases the risk of Heart Disease, Stroke and countless Cancers. The earlier you quit the better your chances of avoiding these deadly diseases.

In case you haven’t noticed, the flu is rampaging through Brisbane this winter and you are on the hitlist!! Your immune system will only offer so much resistance, the rest is up to you. Here are some tips give yourself a fighting chance this winter.

1) Exercise
News Flash!!!! Exercise makes you healthier. As well as helping you fit into that old wardrobe item or making you look toned, exercise also boosts your immunity. Be sure to keep your routines regular and vary the intensity for better results however limit your workouts of more than 90 minutes at high intensity as this has been shown to dull the immune response.

2) Eat Well
You are what you eat so in order to be healthy you have to eat healthy. Pack your fridge and cupboard with foods rich in vitamin C, vitamin E, Zinc and garlic. Useful flu fighting supplements also include Echinacea and ginger.

3) Rest and de-stress
In this age of 24/7 lifestyles it is easy to make yourself sick. Working hard, exercising hard and playing hard can have a negative effect on your immune system if you don’t factor in rest. By rest, I mean scheduling in proper time out from everything, yes even your laptop, PDA and mobiles. Taking in to much information can increase stress levels and stimulate a damaging hormonal response on your body. So switch it off, shut it down and chill out.

4) Stay hydrated
Winter is a tricky time for hydration. Its easy to drink less water in winter because the temperatures are lower and you don’t feel as thirsty. This is natural to some extent but monitor your drinking levels over the next few days to see how much (or little) you are drinking. Water is a key component of most bodily functions so not drinking enough can really slow you down and reduce your ability to fight the flu. Aim for 8-10 glasses a day.

By following these tips on a consistent basis you will increase your immunity and boost your flu fighting ability for many winters to come.

Alister Murray
Accredited Exercise Physiologist.