tag:blogger.com,1999:blog-15395590862850621072024-03-10T12:13:04.227-07:00Sport and Fitness NewsLatest news on fitness in sport.Jonhttp://www.blogger.com/profile/15847854524536607935noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-1539559086285062107.post-28561443566240120572020-03-17T08:51:00.001-07:002020-03-17T08:53:27.553-07:00Eat Protein For Breakfast?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9FzHSYsUmeK4wtbqCBq5-pNe7j_QrqkOmx7-JW2JXSfHro0CGUO9HwlgTg-mBP7utBShn235J_cwQuAS8B7IEfinNl0pZ4PVU9XZ21d1Mn0MAngKzIPrXTpXEuvx4VH-QHrjHPKWkDtg/s1600/shutterstock_96853636_eggs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="310" data-original-width="740" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9FzHSYsUmeK4wtbqCBq5-pNe7j_QrqkOmx7-JW2JXSfHro0CGUO9HwlgTg-mBP7utBShn235J_cwQuAS8B7IEfinNl0pZ4PVU9XZ21d1Mn0MAngKzIPrXTpXEuvx4VH-QHrjHPKWkDtg/s320/shutterstock_96853636_eggs.jpg" width="320" /></a><i>This is an interesting study from the University of Birmingham, UK. May the so-called English breakfast is what you need - provided you keep fit as well...</i><br />
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Eating more protein at breakfast or lunchtime could help older people maintain muscle mass with advancing age – but most people eat proteins fairly unevenly throughout the day, new research at the University of Birmingham has found.<br />
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The body’s mechanisms for producing new muscle require regular stimulation to function efficiently – this stimulation happens when we eat protein. The mechanisms are less efficient in older people, so they need to eat more protein to get the same response as younger people.<br />
<br />
But just eating more protein is not enough, though – older people also need to spread that intake evenly across all their meals to ensure they maximise the benefits of protein for muscle mass.<br />
<br />
Researchers in the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham, studied the dietary intake of young, middle-aged and old-aged individuals with a particular focus on the amount, pattern and source of protein consumed.<br />
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Their results showed that, while the majority of individuals across all three groups met or exceeded current national guidelines (RDA) for protein intake, the protein intake and distribution across daily meals and snacks were very varied.<br />
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The study involved 120 participants divided into three age groups. In the first, participants had an average age of 23; in the second an average age of 51; and in the third an average age of 77. All participants were asked to complete a food diary over a three-day period, weighing out every single food item consumed.<br />
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Researchers looked for patterns in the dietary behaviour of participants. In particular, they evaluated the protein intake across the different age groups and found 18 different patterns of protein intake throughout the day, showing a wide variety of eating habits.<br />
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Most noticeably, the team found that old people, compared to young and middle-aged individuals, people were more likely to eat a lower-quality protein source, such as bread, at lunchtime.<br />
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The results offer compelling evidence for revised nutritional guidelines that could help older people adopt habits that spread consumption of good quality proteins across all their meals.<br />
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“We know that older people show a blunted response to muscle building when consuming a certain amount of protein. Therefore, older individuals need to eat more protein to get the same muscle building response as younger and middle-aged people,” explains Dr Benoit Smeuninx, first author on the study. “another way to help muscles make better use of dietary protein is to perform regular exercise”.<br />
<br />
“Most people are reaching the Recommended Daily Allowance of protein, but our results show that a one-size-fits-all guideline for protein intake isn’t appropriate across all age groups. Simply saying older people should eat more protein isn’t really enough either. We need a more sophisticated and individualised approach that can help people understand when and how much protein to consume to support muscle mass.”<br />
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Future areas for research include studying how protein needs in hospitalised individuals could aid the maintenance of muscle mass, and to further elucidate the interaction between physical activity protein consumption in the fight against age-related muscle loss.Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com2tag:blogger.com,1999:blog-1539559086285062107.post-24367021720674943462016-07-03T09:41:00.000-07:002016-07-03T18:00:08.080-07:00Strength training at home<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCimFstn5Qm8f3PPXBgMpkCTnaPtAmw44Y3_igjHlGyR2lyFXHLhA0Z2qgP_Xf7xuwU9rqnw2pbRFWvfHlexmLfgvXsxh2hvPZTDU3LFUyvsS5ox6vPBqpbjH2CSbfy3B3bA_2Iz0tpqA/s1600/shutterstock_18198067_fitness.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCimFstn5Qm8f3PPXBgMpkCTnaPtAmw44Y3_igjHlGyR2lyFXHLhA0Z2qgP_Xf7xuwU9rqnw2pbRFWvfHlexmLfgvXsxh2hvPZTDU3LFUyvsS5ox6vPBqpbjH2CSbfy3B3bA_2Iz0tpqA/s1600/shutterstock_18198067_fitness.jpg" /></a></div>
Although I manage
quite a bit of yoga and go for the occasional run (when I "run" out
of excuses), I've been thinking about attempting some weight training at home.</div>
<br />
<br />
<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span>
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<i><b><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">This is because
I'm aware my body feels weaker than it could be, and having just turned 40, it
seems like an opportune time to begin a new resolution.</span></b></i><br />
<br /></div>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span>
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">The website NHS
Choices says "To reduce the rate of natural bone loss that occurs from age
35 onwards, aim to do muscle-strengthening activities at least two days a week".
This includes "moderate-resistance weightlifting", or "exercising
with resistance bands".</span><br />
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<span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></div>
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<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">I wasn't sure
where to start, but it has to be at home because family commitments mean I
can't get to gym or go to a class. Pilates is one option for increasing core
strength, but I'm keen to use weights too.</span></span><br />
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></span></div>
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<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">After an online
search, I found a website called Fitness Blender, which contains free workout
videos and quality health information. It was set up in 2009 by husband and wife
team Daniel & Kelli. The site provides more than 400 free full length
workout videos.</span></span><br />
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></span></div>
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<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">You can search by
equipment needed, and when I selected kettlebell and dumbbell, there were
dozens of workouts to choose from.</span></span><br />
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">I used 2.5lb
dumbbells (from Argos) and found a good workout that also included legs exercises.
They also have downloadable programmes which tell you which to do each day, and
mix cardio and strength exercises. The website is great for variety, as you can
target different areas each time. </span></span><br />
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">It's such a
flexible and enjoyable approach that I think I'll stick with it. I have even
buy a range of weights in anticipation of getting stronger in the near future!
This should be worth the investment, especially as I'm saving money on gyms.<o:p></o:p></span></span></div>
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<span style="background-color: black;"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><br /><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: black;"><a href="http://www.nhs.uk/Livewell/healthy-bones/Pages/exercises-for-strong-bones.aspx"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">http://www.nhs.uk/Livewell/healthy-bones/Pages/exercises-for-strong-bones.aspx</span></a><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: black;"><a href="https://www.fitnessblender.com/videos"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">https://www.fitnessblender.com/videos</span></a></span><br />
<span style="background-color: black;"><br /></span>
<span style="background-color: black;"><u><b><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">Kate Richards </span></b></u><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;"><o:p></o:p></span></span></div>
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Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com42tag:blogger.com,1999:blog-1539559086285062107.post-31594214577841105072016-07-02T09:39:00.000-07:002016-07-02T09:39:02.290-07:00Why are girls less sporty than boys?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjid1YSHflwzerWbwEsE2fkHWJUPrYMjOE3sXoJRS6PcyvFHt8AF6J0iMDHRLsCANMs4dmCBA_l1CSRD3CRvYPn35YLtOJio319MZ7MmZ608ofOK1WNCIpzlXAn9hhGq31zdq54qTS4v4o/s1600/shutterstock_11312944.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjid1YSHflwzerWbwEsE2fkHWJUPrYMjOE3sXoJRS6PcyvFHt8AF6J0iMDHRLsCANMs4dmCBA_l1CSRD3CRvYPn35YLtOJio319MZ7MmZ608ofOK1WNCIpzlXAn9hhGq31zdq54qTS4v4o/s200/shutterstock_11312944.jpg" width="133" /></a></div>
I've regularly noticed that, among my friends, it tends to be the men who take part in a regular sport or physical activity rather than the women. Though the women (including me) often feel we should be doing more. Even as teenagers, I remember the girls, on average, being less keen than the boys, with notable exceptions.<br />
<br />
So this got me thinking: <b><i>could it all begin in childhood? </i></b><br />
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I recently came across a study asking this very question. A team from the University of Canberra in Australia looked at this disparity in physical activity between boys and girls.<br />
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They say in the journal <i>PLoS One</i> that this disparity "is a persistent finding in the literature". And the team believes that if we had a better understanding of what's causing it we could increase activity levels among girls.<br />
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So they used details on 276 boys and 279 girls aged 8 and 12 years, at 29 Australian schools. The effects of family and the environment were also examined. All the children wore a pedometer and were given tests including running, throwing and catching.<br />
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This showed that girls were 19% less active than boys, and were less physically fit at age 8. The girls had 18% lower cardio-respiratory fitness, 44% lower eye-hand coordination, a higher percent body fat, and 9% lower "perceived competence" in physical education, measured by a questionnaire.<br />
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Commenting on the findings, <br />
the researchers suggest that the home, school, and extracurricular environments all need to change, in order to support the girls as much as the boys.<br />
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There's currently a lot of research happening to find out how exactly these changes can be made, and initiatives to encourage girls into sport and physical activity more broadly. One of these is Sport England's <i><b>"This Girl Can"</b></i> campaign.<br />
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With all this progress under way, I hope future generations will be helped to form good exercise habits and gain all the health advantages that brings.<br />
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<b>Reference</b><br />
Telford, R. M. et al. Why Are Girls Less Physically Active than Boys? Findings from the LOOK Longitudinal Study. <i>PLoS One</i>, 9 March 2016 doi: 10.1371/journal.pone.0150041<br />
<br />
<u><b>Kate Richards </b></u><br />
<br />Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com9tag:blogger.com,1999:blog-1539559086285062107.post-70046939247904922772016-07-02T07:16:00.000-07:002016-07-02T09:50:49.674-07:00The Glorious Second Mile<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29eebXHojE6kjzjLHm56lmKx0iYBlOG_SJgp4WagcT-JTZMCfjGE3yLGTe842lX86MwrWsK5Cj0XiXk8Ry-8bImVNUkUQ5gDNfHLEXEEnZfD4OXe17dd-P7w95_11i7TkzF8hwYSAwwE/s1600/dosthill.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Dosthill Quarry, Tamworth - crystal clear water" border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29eebXHojE6kjzjLHm56lmKx0iYBlOG_SJgp4WagcT-JTZMCfjGE3yLGTe842lX86MwrWsK5Cj0XiXk8Ry-8bImVNUkUQ5gDNfHLEXEEnZfD4OXe17dd-P7w95_11i7TkzF8hwYSAwwE/s320/dosthill.jpg" title="Dosthill Quarry, Tamworth - crystal clear water" width="320" /></a></div>
Last year I wrote about getting beyond the second mile. I forgot the wonder of actually doing the second mile.<br />
<br />
This year I've been struggling to get beyond a single mile. Life has been a pattern of busy, sick, busy, sick, busy - you can see the cycle of destruction. And then there's been the English 21st century weather. Swimming in the rain is not a problem, swimming in the open in thunderstorms is not so sensible. And thunder and lightning has been predicted almost every day of the "summer." When I have been in the water, it's been time squeezed into other things.<br />
<br />
Last night changed all that. <br />
<a name='more'></a>The evenings are long and light - so it did not matter I was in the water at 7pm and unsure what time I'd get out. The weather app said there might be thunderstorms locally - but not to the north.<br />
<br />
And there was another attraction to the north. In all the lakes I've been in recently the water has been brown. It's been warm - but brown. There is only so much brown water your stomach can take. But to the north there is a quarry and the water is usually crystal clear.<br />
<br />
What happens in the second mile? This is what it feels like. I struggled round the first mile, aching and ungainly, testing my breathing and my turning and my arms on every stretch. But by the second mile my arms and legs moved in harmony. The heart settled down to do what it needs to do. Energy reached the limbs, seemingly without their asking for it. The goggles were clear and stopped leaking. Swimming is automatic. I can enjoy the clarity, coolness and turbulence of the water, the lively cliff walls of the quarry and the sky above. I can even spend some time with my own thoughts.<br />
<br />
And that's the first time this year I've been able to finish a mile, take a short breather and then set off on the adventure of the second mile. <br />
<br />
It's the evening - and somewhere over the horizon it is raining. At the start of the swim the sun shines bright over the quarry edges, so bright that at one point it is blinding and I swim 50 yards turning my head to the right only. Then it dips and the surface of the water turns gold, reflective gold. I am swimming through gold. There is golden light through the trees on one side of the quarry.<br />
<br />
<i><b>And on the other side, in the blue sky above the high cliffs, there is a rainbow. A proper, semi-circular rainbow sitting in the sky. </b></i>It's there for the best part of a lap<i><b>.</b></i><br />
<br />
And my movement is so fluent and so joyous I could be an aquatic animal. It feels like when you jump in the water and swim to a near by island, like being in clear, still tropical sea-water, like being among giant otters I saw on BBC4 the other night.<br />
<br />
It was so glorious I could have carried on. I'd enjoyed a heron, a rainbow, a shoal of fish - but still no sighting of the legendary pike. But why spoil a good night? I've not entered any long-distance events this year and I'd be struggling if I had. I got out after eight times round - two miles - with the sun setting over the edge of the quarry.<br />
<br />
<u><b>Jon Hunt</b></u><br />
<u><b></b></u><br />
<a href="http://sportandfitnessnews.blogspot.co.uk/2015/05/beyond-second-mile-water-problem.html">Beyond the Second Mile - last year's account</a>Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com7tag:blogger.com,1999:blog-1539559086285062107.post-20777077639469110152016-07-01T17:37:00.000-07:002016-07-02T06:51:47.677-07:00Gym reluctance among women<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiga_augwH3sVqqIo8zc0pDuMPsfJUIxbexuDtf7fUCygrBeGqWx4COatWFt6MV65V7UpR3lowMTqE8mPyWTp4KEKVeHXCBQzeF32LnONJ2fS5HT3lCQ-djz9YwEWsk3YZPOtXM6joe-_E/s1600/shutterstock_18198067_fitness.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiga_augwH3sVqqIo8zc0pDuMPsfJUIxbexuDtf7fUCygrBeGqWx4COatWFt6MV65V7UpR3lowMTqE8mPyWTp4KEKVeHXCBQzeF32LnONJ2fS5HT3lCQ-djz9YwEWsk3YZPOtXM6joe-_E/s1600/shutterstock_18198067_fitness.jpg" /></a></div>
Large numbers of women are avoiding the gym due to fears of being judged, and hence missing out on its health benefits, according to a new survey.<br />
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This feeling is reflected in conversations I've heard among many of my female friends. But the British Heart Foundation, who commissioned the survey, believe this problem can be challenged with positive action, such as their new initiative, the "MyMarathon challenge".<br />
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<br />
In a sample of 2,000 UK adults, surveyed earlier this year (2016), a third of the women feel intimidated by other fitter or more competitive people. Nearly as many (29%) feel "embarrassed or worried of what people think of me when I exercise".<br />
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<a name='more'></a><br />
On a practical note, 27% of women polled are concerned about not knowing how to use the gym machines, with 9% voicing a fear of getting injured by the machines. Over a fifth (22%) feel they aren't fit enough to start going to the gym, but the remainder of the off-putting factors related to the other gym users – 19% object to showing off, 11% don't like "the smell of people at the gym", and finally, 7% don't like to hear other gym users grunting.<br />
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<b><i>"Women should feel proud to exercise knowing they are helping to keep their hearts strong,"</i></b> says Lucy Wilkinson, Senior Cardiac Nurse at the British Heart Foundation. But if the gym just isn't going to happen for some women, there are other ways to gain the benefits.<br />
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The MyMarathon challenge encourages women to run the equivalent of a 26.2 mile marathon over the month of May, spread out over several sessions! "Whether it's at the park, during lunchbreaks or around the streets with friends by your side," they say.<br />
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Lucy Wilkinson adds, <b><i>"You don't have to be a slave to the gym. You decide the pace and you decide the place, so it's a great way to get active without feeling intimidated."</i></b><br />
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<a href="https://mymarathon.bhf.org.uk/">https://mymarathon.bhf.org.uk/</a><br />
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<u><b>Kate Richards </b></u>Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com8tag:blogger.com,1999:blog-1539559086285062107.post-67983296943774061972015-12-31T12:00:00.000-08:002015-12-31T12:00:05.270-08:00Zumba good for all ages <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixmhYonehgf1zONdehBF_HeC1b26bWg4nYdW9TbWApQ2BV7hg1EPudt5D8QnKbmDzggkGDWdWuRIkfNJDyMIz9Gp72biR7GR6sn0r5WJrkugIiJAZAhHXPXORmQcCezLLYkvcMIQsxMgE/s1600/WHO_bangkok_exercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixmhYonehgf1zONdehBF_HeC1b26bWg4nYdW9TbWApQ2BV7hg1EPudt5D8QnKbmDzggkGDWdWuRIkfNJDyMIz9Gp72biR7GR6sn0r5WJrkugIiJAZAhHXPXORmQcCezLLYkvcMIQsxMgE/s400/WHO_bangkok_exercise.jpg" /></a>It's not something I have personally experimented with, but Zumba, the dance fitness craze, has clearly taken off in a big way. Created in the 1990s by a Colombian dancer, Zumba combines dance and aerobic elements using all types of up-tempo music to inspire an estimated 12 million exercisers worldwide each week.<br />
<br />
Zumba Gold is a lower-intensity form of Zumba aimed at active older adults. Its effectiveness in terms of cardiovascular and metabolic fitness was unclear until recently, when a team of researchers from Western State Colorado University, USA, got on the case.<br />
<br />
They describe Zumba Gold as "a modified form of Zumba that was designed to meet the anatomical, physiological, and psychological needs of seniors". They wanted to test its health impact so "safe and effective target workloads" could be set.<br />
<br />
Sixteen men and women of middle age or above were examined at rest and during several Zumba Gold exercise classes. This showed that taking a single class "elicits cardiovascular and metabolic responses that fulfil exercise intensity guidelines for improving and maintaining cardiorespiratory fitness". Good news, as they believe exercise intensity is "the most critical component of the exercise prescription model". This is vital, they add, as low fitness levels may contribute to illness in this population, and eventually can result in loss of independence.<br />
<br />
Overall, Zumba Gold exercise was classified as moderate intensity, in other words, likely to avoid the risks of people either over-training or wasting their time. Moderate-intensity exercise is widely recommended for health benefits, so this represents a new option for older exercisers - perhaps a more exciting one than the also "moderate" option of treadmill walking at three miles per hour.<br />
<br />
On the other hand, it was recently reported that playing Wii Fit video games is another "moderate intensity" alternative to more traditional exercise!<br />
<br />
Reference:<br />
<br />
Dalleck, L. C. et al. Zumba Gold: Are The Physiological Responses Sufficient to Improve Fitness in Middle-Age to Older Adults? <i>The Journal of Sports Science & Medicine,</i> 11 August 2015.4<br />
<br />
<b>Kate Richards </b><br />
<br />Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com5tag:blogger.com,1999:blog-1539559086285062107.post-509879901128752702015-12-31T07:07:00.000-08:002015-12-31T07:07:14.901-08:00Bikram yoga<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVTtFxnrUoU1bc-ii5XaF9hxR2v9sr-tbhus8UFKqyalj4u6uK7N9P-kle6PiqfE_j34VT4ug7cE0kL1RzLbs9QTJ-bdn4kSg4ITpw_qE6UmldCvc0YVm9NiPOgVv2QA-AukJeAGIl2a8/s1600/shutterstock_18198067_yoga.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVTtFxnrUoU1bc-ii5XaF9hxR2v9sr-tbhus8UFKqyalj4u6uK7N9P-kle6PiqfE_j34VT4ug7cE0kL1RzLbs9QTJ-bdn4kSg4ITpw_qE6UmldCvc0YVm9NiPOgVv2QA-AukJeAGIl2a8/s320/shutterstock_18198067_yoga.jpg" width="129" /></a>As a big yoga fan, I was interested to discover the origins of Bikram yoga, or "hot yoga", in a recent conversation with a friend from India.<br />
<br />
The practice was established as recently as the late 20th century, which I found surprising. It consists of an unchanging sequence of 26 postures in a room heated to 40°C (104°F), in order to mimic the climate of India.<br />
<br />
Its founder, Bikram Choudhury, was born in Calcutta, India, in 1946. He began learning Hatha Yoga - that is, the physical exercises known as asanas or postures - at the age of three. He created the popular Bikram yoga approach from traditional techniques, and insists that all classes run for 90 minutes with exactly the same postures.<br />
<br />
Many studies looking at the health effects of Bikram yoga have been published. However, to date, any positive effects have not been confirmed in large-scale, properly-designed randomised controlled trials.<br />
<br />
There have been widespread claims of high energy expenditure, up to 1,000 calories per session. But no scientific study has reliably investigated the metabolic response to a Bikram yoga class.<br />
<br />
What's more, excessive sweating caused by the hot and humid conditions of a Bikram yoga room can lead to dehydration or hyperthermia (overheating).<br />
<br />
All things considered, I think I'll stick to my usual yoga workout which has the relaxing advantage of taking place in comfortable conditions!<br />
<br />
<b>Kate Richards </b><br />
<br />Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com8tag:blogger.com,1999:blog-1539559086285062107.post-71256409303227209772015-12-30T14:37:00.004-08:002015-12-30T14:37:53.425-08:00The Carbohydrate Loading Question<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibj66FzGEYufJGXgcBxsqdB7j63p_PP3FjEKsQtO9yKzLyahcIehsB0sVF8jxNTwS3ILQqrbLsB89hNfZlsj3ay7JY1mk-XqB4VTq32ApUFmiWoXfu4o9Dq0nAVYvH7VbbBd9YT_lWd4M/s1600/shutterstock_18198067_breakfast.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibj66FzGEYufJGXgcBxsqdB7j63p_PP3FjEKsQtO9yKzLyahcIehsB0sVF8jxNTwS3ILQqrbLsB89hNfZlsj3ay7JY1mk-XqB4VTq32ApUFmiWoXfu4o9Dq0nAVYvH7VbbBd9YT_lWd4M/s400/shutterstock_18198067_breakfast.jpg" /></a>Carbohydrate loading is widely used to improve performance
in endurance sports. The idea is to maximise the stored amount of carbohydrates
in our body, to yield more energy. It is done by increasing carbohydrate intake
to about 70% of daily calories, sometimes with a lower carb period beforehand.</div>
<div class="MsoNormal">
<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
I've never tried it but I recall a friend struggling to get
round a 10k run after a big pasta meal the previous evening. <i>So I wonder, is carb
loading truly the most effective way for endurance athletes to fuel their
bodies in the lead up to a race?</i><br />
<a name='more'></a><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
When athletes add carbohydrates to their diets it will
typically be grains in the form of bread and pasta. One potential problem with
eating more grains is the increased amounts of phytic acid, which binds to calcium,
iron, magnesium, and zinc making them insoluble and unavailable as nutrition
for the rest of the body. Iron is especially important for endurance athletes as
it supplies the protein hemoglobin in red blood cells that carry oxygen to the tissues.
Endurance athletes are already more prone to iron deficiency.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In addition, zinc is necessary for many cellular functions,
and calcium is of course important in bone formation. Maximizing absorption of
all these minerals is important for keeping athletes healthy, especially as
they are at an increased risk for fractures due to extended training.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Some nutritionists recommend a different approach to increasing
energy stores before a race. Instead of consuming bread and pasta, athletes may
consider upping their carbs with fruits or sweet potatoes, both before exercise
and afterwards to aid recovery.</div>
<br />
<div class="MsoNormal">
When I'm properly up and running again (life always seems to
get in the way!) I'll try both approaches and compare. Though I am quite
persuaded by the argument about nutrient availability. In any case it's clear
that those of us who run long distances need to be aware of the effects our
food choices can have on performance.<br />
<br />
<b> Kate Richards</b><br />
<br />
<br />
<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com4tag:blogger.com,1999:blog-1539559086285062107.post-76446201413645666342015-07-29T07:21:00.001-07:002015-07-29T07:26:46.203-07:00Sport for the non-sporty<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdISBjJKUuWCf4LSu4vJ1pg-mgXbjR9OMCgzb-LNtPS3PfHIhIdw3uRL2ndughjU1fSolvF_FYih0kgxNs6puKxPwR96onWcFUYrLbwNrVb2CrOy2PxJ6x8LoZoZu_u0c-EWmRyAY3eP4/s1600/shutterstock_12043852_schoolkids.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdISBjJKUuWCf4LSu4vJ1pg-mgXbjR9OMCgzb-LNtPS3PfHIhIdw3uRL2ndughjU1fSolvF_FYih0kgxNs6puKxPwR96onWcFUYrLbwNrVb2CrOy2PxJ6x8LoZoZu_u0c-EWmRyAY3eP4/s400/shutterstock_12043852_schoolkids.jpg" width="400" /></a></div>
Social media and gaming have contributed to the growing sense that British children are not getting enough exercise.<br />
<br />
In my primary school days - maybe not so long ago - it was clear that people who weren’t classed as ‘sporty’ were deterred from playing sports. This is a problem which ‘<i>Fit for Sport</i>’ is trying to tackle.<br />
<br />
A recent ukactive report highlights the lack of physical activity children are getting from a primary school age. The report has been welcomed by academics like Professor Sir Al Aynsley-Green as it signifies the changes needed for the physical health of Britons as a grassroots level.<br />
<br />
According to the report, 50% of seven year olds are meeting the Chief Medical Officer’s guidelines, which is a worrying figure for the future as it currently costs the NHS £8.2 billion per year to sustain inactive Britons, a figure which should be declining – not being added to.<br />
<br />
The ‘<i>Engage to Compete</i>’ project, launched in November 2014, has been attempting to tackle this report. The project tackles six out of ten of the recommendations from the ‘Generation Inactive’ report, however only operates in selected schools in Sandwell and Tower Hamlets.<br />
<br />
The initiative is delivered by the national project ‘<i>Fit for Sport</i>’, and funded by Sport England. Whilst only benefiting students in specific areas, the hope is that other schools will emulate its success, or more funding will go towards similar initiatives.<br />
<br />
<iframe align="left" allowfullscreen="" frameborder="0" height="209" src="https://www.youtube.com/embed/AWLcuO2gt_U" width="280"></iframe>
‘<i>Engage to Compete</i>’ tackles the problems seen in the ‘<i>Generation Inactive</i>’ report in the following ways:<br />
<br />
1. Ensuring the teachers are able to deliver activities throughout the school day (including break and lunchtime) to every child – not just the sporty ones.<br />
<br />
2. Training teachers to be able to deliver an effective physical education curriculum.<br />
<br />
3. Support is provided by ‘<i>Fit for Sport</i>’, who go into schools regularly for training talks and activities for the staff.<br />
<br />
4. Charting development in the fundamental skills of sport – throwing and catching, agility, running and jumping – and having a competition week to complete their Activity Challenge tasks and compare themselves with other schools.<br />
<br />
5. Offering a non-competitive choice so no child is left ‘lagging behind’.<br />
<br />
6. Working closely with local councils and leisure centres to deliver activities outside of school such as family fun days and Legacy Games Days, where different schools compete with each other.<br />
<br />
‘Fit for Sport’ director Dean Horridge said: “The ukactive Generation Inactive report is a large step forward in an important journey towards a healthier way of life for our nation’s children."<br />
<br />
<u><b>Tom Hunt </b></u>Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com17tag:blogger.com,1999:blog-1539559086285062107.post-32991428308189239872015-07-14T09:57:00.000-07:002015-07-14T09:57:00.452-07:00Fitness crucial for healthy blood pressure<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOmP4HzGvXne1EANKcpx-RH4bWKn54UYd1XP4zh0EeCgChhp-gVmHq1Hn7M9_aJ81QpvlaCajntFVeUGQmJEMjlKcdx6BvQbRZ4-yhb6e6ELWa5fU48DDagp6uvKeEMkOXqJbn71b1s74/s1600/shutterstock_201966058_cyclist.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOmP4HzGvXne1EANKcpx-RH4bWKn54UYd1XP4zh0EeCgChhp-gVmHq1Hn7M9_aJ81QpvlaCajntFVeUGQmJEMjlKcdx6BvQbRZ4-yhb6e6ELWa5fU48DDagp6uvKeEMkOXqJbn71b1s74/s400/shutterstock_201966058_cyclist.jpg" width="266" /></a></div>
Most people are aware that keeping fit can benefit the heart,
keep extra pounds at bay, and strengthen our muscles. New research is
discovering further health benefits all the time.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Recently, age-related rises in blood pressure were put under
the microscope. Now personally speaking, I've always tended to have blood
pressure below the average (causing occasional dizziness when I stand up), but
for many of us, especially men, blood pressure tends to rise with age
independently of any weight gain.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Men who are largely sedentary often develop the early signs
of high blood pressure in their mid-40s, but the blood pressure of men with
strong cardio-fitness doesn't become high till their mid-50s on average.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Normal resting blood pressure is defined as 100 to 140 mmHg
systolic (maximum pressure) and 60 to 90 mmHg diastolic (minimum pressure). High
blood pressure, or hypertension, is above 140 mmHg systolic and 90 diastolic mmHg.<br />
<a name='more'></a><o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Although hypertension doesn't usually trigger symptoms, over
the long-term it can really raise the risk of heart disease, coronary artery
disease, and stroke, among other conditions.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dr Junxiu Liu and his team at the University of South
Carolina, USA, have found in a study of 13,953 men followed for 36 years that those
with higher fitness levels "experience a delay in the development of
hypertension when compared to those with lower fitness levels".<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
He says: "We now know that a man's hypertension
development may be delayed by improving his fitness levels. In other words, men
with higher fitness levels experienced normal systolic blood pressure increases
later in life than those with low fitness levels. Our results underscore the
importance for a man to increase his regular physical activity to prevent his
natural, ageing-related rise in blood pressure."<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
The team recommend that, in order to move out of the "low
fit" category, men need to do at least 150 minutes of moderate-intensity physical
activity such as brisk walking, jogging, running, etc. each week.<o:p></o:p></div>
<br />
<div class="MsoNormal">
Liu, J. et al. Effects of Cardiorespiratory Fitness on Blood
Pressure Trajectory With Aging in a Cohort of Healthy Men. <i>The Journal of the
American College of Cardiology,</i> Volume 64, Issue 12, September 2014, doi:10.1016/j.jacc.2014.06.1184<span style="font-family: "Cambria Math",serif; mso-bidi-font-family: "Cambria Math";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br />
<a href="http://sportandfitnessnews.blogspot.co.uk/search/label/blood%20pressure"><b>More on this:</b> How I lost 20 points from my blood pressure and ate loads of cake</a></div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com167tag:blogger.com,1999:blog-1539559086285062107.post-10516593840482500372015-07-13T09:47:00.001-07:002015-07-13T09:49:22.532-07:00Health risks at the gym<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLPbGjuov6RWVZQtl9h35SR1Ez2_xFreF4E7eWJWVA5WqEQNB0CO9C0u0tJ9VCkdg0Ugilo7VRF1fWZGjcpoNfK5JE_pqVmxMImdpGEWEmwEBUQLvi6BJ_SAwv4-sfzHmuMn9x42AHmXM/s1600/shutterstock_18198067_fitness.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLPbGjuov6RWVZQtl9h35SR1Ez2_xFreF4E7eWJWVA5WqEQNB0CO9C0u0tJ9VCkdg0Ugilo7VRF1fWZGjcpoNfK5JE_pqVmxMImdpGEWEmwEBUQLvi6BJ_SAwv4-sfzHmuMn9x42AHmXM/s200/shutterstock_18198067_fitness.jpg" width="150" /></a></div>
Having been inspired to run next year's 10k in my home town, my thoughts are turning to my cardiovascular fitness. It's not great. And my opportunities for running are limited to the late evening due to my family. So I've found a late-opening gym nearby, with treadmills. I can manage indoor running as long as I'm listening to music at the same time (fast music, of course).<br />
<br />
But what risks may I face at the gym?<br />
<br />
<a name='more'></a><br />
<br />
There's always the chance that the equipment may malfunction, particularly if many people are using the machine each day causing gradual wear and tear. It's important to stop using any equipment that has cables starting to fray, or doesn't appear to be operating correctly, and report it to a member of staff. Plus there is the risk of falling if there are objects such as hand weights, bottles, or keys in the way, or slippery floors near water.<br />
<br />
Working out too hard is another hazard. Starting with a low fitness level or any special risks or conditions, such as a bad back, high blood pressure, or recent surgery, can cause more harm than good. A trainer could help with creating a safe exercise programme. Trying to lift too much weight, using poor technique, or stretching incorrectly can lead to sprains and strains. I discovered this for myself yesterday after skipping with a rope for the first time in about 20 years!<br />
<br />
First aid for a sprain is Rest, Ice, Compression, and Elevation (RICE), and of course telling a member of gym staff exactly what happened and how.<br />
<br />
A further risk is infection from possible fungi, bacteria, and viruses in wet areas such as showers and around swimming pools, or even dried sweat on equipment. Frequent hand washing is always a good idea, and staying at home if you have a cold or flu.<br />
<br />
Let's hope that doesn't happen and thwart my best efforts.<br />
<div>
<br />
<b>Kate Richards</b></div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com16tag:blogger.com,1999:blog-1539559086285062107.post-6217528779164183692015-05-25T04:00:00.000-07:002015-07-13T09:47:55.007-07:00Beyond the second mile - a water problem<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIeFk_-uTHhjVAJqAOMey0sa2294uOm4LTm-mJIvUxzOYEWvaPEGLfw8cyx-DkyxC77J2ujlSHRH1womPqXx-1YJIb8seZjS6MD25dPFS9Drpqd4GjXq9UTYaq28ulw6FHvjArsCvm6c/s1600/arrival.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIeFk_-uTHhjVAJqAOMey0sa2294uOm4LTm-mJIvUxzOYEWvaPEGLfw8cyx-DkyxC77J2ujlSHRH1womPqXx-1YJIb8seZjS6MD25dPFS9Drpqd4GjXq9UTYaq28ulw6FHvjArsCvm6c/s640/arrival.jpg" width="640" /></a></div>
About a year ago <a href="http://sportandfitnessnews.blogspot.co.uk/2014/08/how-i-lost-20-points-from-my-blood.html">I promised to write</a> about going beyond the second mile. According to my records I first achieved this on June 6th 2014, reaching 4k in a not very fast time of 1 hour and 50 minutes.<br />
<br />
I started writing something last year and never completed it. So I forgot the lessons I meant to learn. <br />
<a name='more'></a>This year I first hit 4k on May 9th at a water temperature of 11C and a time considerably slower than last year's long distance debut.<br />
<br />
This is what I forgot: <i> <b>it's all about the bladder, stupid. </b></i><br />
<br />
Also about the neck and the goggles but mainly it's .... all about the bladder.<br />
<br />
Today, having improved my pace a little, I set out to reach 4.8k - and did I get the bladder wrong.<br />
<br />
Honestly, last year I picked up some good tips for dealing with this problem. I haven't forgotten them - just didn't take them seriously.<br />
<br />
Here's one simple tip. You may need to take more breaks than you would expect based on your stamina and swimming rhythm. You may need a longish break of half a minute or more to try to deal with the problem - the bladder problem. Even better learn to take care of the problem on the move - but does this really work? So today I ended up taking breaks at 3.2k, 3.6k, 4k and at 4.4k I gave up.<br />
<br />
A second tip. Avoid imbibing mouthfuls of water at the beginning of the swim. It can be hard to remember this - it's easy to forget in the shock of cold water or just the euphoria of hitting the open water. And minimise intake of water during the swim - even if it tastes nice and cool and fresh.<br />
<br />
The best advice I heard last year - and I cannot remember who gave it so please stand up and take credit - was this. Two hours before the swim, drink a glass of water. One hour before the swim, drink a glass of water. Just before the swim, empty the bladder. It can work quite well. But not so well when you roll out of bed at 7.45 and are in the water at 9.15am. That's only a 90 minute gap.<br />
<br />
I think I also need to remember the following. No alcohol the night before. No tea or coffee in the morning - and this might apply to fizzy drinks.<br />
<br />
With all this discomfort, you might ask why? I could stick at 2 miles. That's more than far enough to keep fit and fluent. Isn't it easer to get a boat? Maybe. But nothing compares with the experience of being in the water and drifting five miles down a river in one direction, under your own steam. Then there is the sublime feeling - just when you think you are kilometres past your comfort zone - of finding you are moving unthinkingly, just enjoying the splashing of the water, the rays of the sun striking the water from some distant cloud, a water rat's view of the banks.<br />
<br />
What about these other problems? If you're wearing a wetsuit, repeated motion leads to chafing of<i> <b>the neck</b></i>. You deal with it by smearing Vaseline or some similar substance on the neck. It's just something that needs to be remembered.<br />
<br />
<i><b>The goggles</b>.</i> Ah, the goggles. Goggle disasters can happen at any distance. Earlier this week, on a much shorter swim, both my swimming caps came off. Until now I've always put the goggle straps over the swimming caps, reasoning it would help keep them in place. Now I realise the opposite - the caps will work the goggles loose. So the caps are now going over the goggles.<br />
<br />
There's also another good way to keep the head comfortable and the goggles in place. It's unstylish but it works. Use a swimming hood, which loops over the chin and also gives some protection to the ears.<br />
<br />
What else did I plan to mention last year? <i><b>Nutrition</b></i> - well, eating actually. Don't assume you need so many calories. In fact over-eating can have unpleasant consequences. I had a large meal 24 hours before the Dart 10k last year and paid for it with nausea and worse.<br />
<br />
<b><i>Minor injuries, failing muscles etc</i> -</b> I have no professional advice on this, just a little bit of success in working around this. If your swimming style is rigid, you may struggle with minor injuries. If you enjoy the water - and roll with it - and are flexible and a <a href="http://sportandfitnessnews.blogspot.co.uk/2015/01/the-leisurely-laggards-guide-to-dart-10k.html">little bit leisurely</a> - you may find you can live with small discomforts.<br />
<br />
Here's what happened to me: during the Dart 10k I injured my right arm. I'm pretty certain it came from thrashing my way through the second set of waves that rolled into the swimmers. Following the Dart I couldn't lift myself on my right arm in the water. This forced me to change the way I sight (keep my direction), learning to lift my head rather than my body - and also to lift on my left arm.<br />
<br />
It may have healed over the winter - but there's now a weakness on my right arm. I'm left-handed so the right was already the weaker arm. For a while I thought that this year I'd never get beyond the second mile. Then I worked out a solution.<br />
<br />
As a left-hander, I naturally turn to the left to breathe. As it happens, I breathe both sides. There are many advantages and you get to see the sights on both sides - but I'm still more comfortable breathing on the left. And I noticed this was placing the most strain on my right arm - when it performs a long down-stroke as I turn to breathe to the left. <br />
<br />
So I've developed a routine to relieve the pressure, a ten stroke routine. It involves one breath to the left and two to the right together with two sequences of not breathing (or rather exhaling) for two strokes and just one of not breathing for three strokes. The result: my strong, fit left arm does two deep down-strokes in a cycle for every one by my weakened right arm. I still get enough breath, my right arm is coping and my pace has picked up a little.<br />
<br />
The thing is - you'd struggle to do a long sequence like that in a swimming pool. Well, I would. It's about 10m long. That's one of the many beauties of outdoor swimming.<br />
<br />
There's only one problem with the new pattern: it's mighty uncomfortable when your bladder's full. <br />
<br />
<a href="http://sportandfitnessnews.blogspot.co.uk/search/label/outdoor%20swimming">Other postings on outdoor swimming</a><br />
<br />
<i><b>Jon Hunt </b>completed the 2014 Dart 10k event <a href="http://sportandfitnessnews.blogspot.co.uk/2015/01/the-leisurely-laggards-guide-to-dart-10k.html"> fourth from last </a>(it was not a race)</i>Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com2tag:blogger.com,1999:blog-1539559086285062107.post-66059458838884245512015-05-24T12:02:00.000-07:002015-07-13T09:48:39.001-07:00Salt vital for intense competitions<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonLuvnD04ERLezrXOemKamktkhzcM-nWaq7Y6WOFm3R5wR321lkkkMdAy4sn77w5dow4YHzPgnScxQNOS109AmP136JVSyjUMpAx-FIfETqYPXSsI6jMhjiy-ueO5BvdrLZkiF5vmc4o/s1600/yellow+wave+in+the+water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonLuvnD04ERLezrXOemKamktkhzcM-nWaq7Y6WOFm3R5wR321lkkkMdAy4sn77w5dow4YHzPgnScxQNOS109AmP136JVSyjUMpAx-FIfETqYPXSsI6jMhjiy-ueO5BvdrLZkiF5vmc4o/s200/yellow+wave+in+the+water.jpg" width="200" /></a></div>
I've long been intrigued by the effects of salt on the
body, and whether the reality is in line with official recommendations.</div>
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The NHS Choices website states that adults should eat no
more than 6g of salt a day (about a teaspoon) or it could dangerously raise the
blood pressure.<br />
<a name='more'></a></div>
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But now, researchers from Spain highlight the
importance of adequate salt intake, particularly for athletes. Dr Juan del Coso
Garrigos of the Camilo Jose Cela University, Spain, investigated the impact of
salt on performance in a triathlon.</div>
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The race, a "Half Ironman", involved 1.9 km of
swimming, 90 km of cycling and 21.1 km of athletics. In addition to their usual
rehydration drinks, a group of the athletes also took 12 salt capsules - in
three doses - during the competition. The plan was to replacing 71% of the estimated
sodium lost via sweat.</div>
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This group finished the race 26 minutes faster on average
than a group given rehydration drinks and placebo tablets. The drinks alone
replaced about 20% of the lost sodium.</div>
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"This positive effect on performance relates to an
increase in the concentration of electrolytes in the blood, improving the water
and electrolyte balances during the competition," said Dr Coso Garrigos.</div>
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"If we choose a mineral water as a rehydration drink in
sport, which contains a low level of sodium, we would be replacing only the
liquid while the concentration of sodium in our blood would gradually become
diluted," he warns.</div>
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While sports drinks companies know that adding more sodium would
be more beneficial during exercise, "a greater concentration of sodium
would also make the drink have a more salty taste and would reduce the
possibilities of succeeding in a market where flavour is key to obtaining good
sales figures," he added.</div>
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This is important to know in the (perhaps unlikely) event of
my taking part in a gruelling race lasting over two hours.</div>
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J. Del Coso, C. et al. Effects of oral salt supplementation
on physical performance during a half-ironman: A randomized controlled trial.<b>
<i>Scandinavian Journal of Medicine & Science in Sports </i></b>14 February 2015 doi:
10.1111/sms.12427<br />
<br />
<b>Kate Richards </b></div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com4tag:blogger.com,1999:blog-1539559086285062107.post-84098542283846414262015-05-23T15:00:00.000-07:002015-07-13T09:49:05.607-07:00Toying with getting a personal trainer<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp2UX1KwSiVlYoYtCy0KAXrao2_fLsXKeSusVj5nNPTLuNUhwKjQGAfsnBOLh-jUUqRf11EQMRUH5tOmFljFV8-HkuWRn9K_01R0RMAMRLuWBH1qfSeB6aP3BVY5iLqsuhlrcEfP2yeA8/s1600/shutterstock_18198067_fitness.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Got a personal trainer?" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp2UX1KwSiVlYoYtCy0KAXrao2_fLsXKeSusVj5nNPTLuNUhwKjQGAfsnBOLh-jUUqRf11EQMRUH5tOmFljFV8-HkuWRn9K_01R0RMAMRLuWBH1qfSeB6aP3BVY5iLqsuhlrcEfP2yeA8/s200/shutterstock_18198067_fitness.jpg" title="Got a personal trainer?" width="150" /></a></div>
Having put less effort into my exercise "regime"
recently, I've been considering searching for a personal trainer to help
motivate me. But where to start looking? How much will it cost? Will it be
worth it?</div>
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A personal trainer would, in theory, create a specific
exercise programme tailored to my needs that would help me get the most out of
the time I spend exercising at the gym, at home, or out in the fresh air. Some would
also give dietary advice and other lifestyle guidance.<br />
<a name='more'></a></div>
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Having researched a bit, I've discovered that some personal
trainers ("PTs") will come to your house, rather than being based in
the gym. I like this idea as it's more flexible for people like me with a young
family.</div>
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A friend of mine recently had a one-off session with a PT
and said he worked her much harder than she would ever do herself in the gym.
She's made a commitment to go back several times a week and always sees him
there, so has to do her entire routine!</div>
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I know that using resistance training is important for
women, to keep our bones strong as we get older, so I'm also hoping for some
guidance on weights to make sure my technique is correct.</div>
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But how do I find a PT to suit my needs? The most common way
is through a local gym or fitness centre, which usually offers personal
training packages for an extra charge on top of membership fees. Luckily, not
every gym requires people to be a member to use their personal training
services.</div>
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Word-of-mouth is another way to find a PT, or looking in
local papers, directories or online. </div>
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Now it's been well over two years since I had major
abdominal surgery (a caesarean) my excuses are wearing thin and I'm going to
search for a PT to get me on the right track to my pre-childbearing level of
fitness.<br />
<br />
Kate Richards </div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com4tag:blogger.com,1999:blog-1539559086285062107.post-61219910178140695162015-03-04T14:41:00.002-08:002015-05-23T15:06:03.074-07:00Exercising to beat stress<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRtyXzZCGotG5Ib2PTGYbKgLNd3Akv78ix2EfANjAKpMSAw_a_gbgzXgJg8gJ0vLKoTZr5Ddykd0ood6AlANT8_1QOezNTZxZLoly0hsmLJPqXcNtyKB1RreKFSVqMNKTP2PTXCHiBtoE/s1600/shutterstock_18198067_yoga.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRtyXzZCGotG5Ib2PTGYbKgLNd3Akv78ix2EfANjAKpMSAw_a_gbgzXgJg8gJ0vLKoTZr5Ddykd0ood6AlANT8_1QOezNTZxZLoly0hsmLJPqXcNtyKB1RreKFSVqMNKTP2PTXCHiBtoE/s1600/shutterstock_18198067_yoga.jpg" width="129" /></a></div>
I've discovered over the years that, although exercising is
the last thing I feel like when I'm stressed, it really can help me relax. Our body's
'fight or fight' reaction creates energy, but there's often nowhere for that
energy to go, and we can feel tense for hours at a time.</div>
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Particularly for those of us with a sedentary job, exercise
is the best outlets for this excess energy, and it doesn't have to be playing
sport at a leisure centre or going to the gym. Many forms of activity that I
enjoy are free and often don't even mean leaving the house. They certainly don't
require having a particular skill! But I always feel better afterwards.</div>
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<b>Yoga </b><o:p></o:p></div>
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I've been doing yoga regularly - several times a week - for about
15 years now. I use a dvd at home as I've been to classes and found I couldn't
relax as much in public. Clearly not everyone feels the same, as evidenced by
the snoring I heard!<br />
<a name='more'></a></div>
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Yoga is an ancient Indian practice, dating back more than 5,000
years. The word yoga means union, and originally implied a union of the human
spirit with nature. It reduces stress and improves strength, flexibility,
coordination, circulation and posture, through stretching, breathing, and
meditation techniques.</div>
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<b>Walking</b><o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-zWw7Gy06p5eagZKf_ju1yzFH2ZfDOPzQBHReCRfcMMtit3DtC0MaIxwP80Mn8pNgA055FTvM-MTq1-Crh0-HWLKBV5QLndhMVwecM1Em9U7Ygys2F4ls711q93gWQbHkkvJflPZJbiU/s1600/shutterstock_walking.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-zWw7Gy06p5eagZKf_ju1yzFH2ZfDOPzQBHReCRfcMMtit3DtC0MaIxwP80Mn8pNgA055FTvM-MTq1-Crh0-HWLKBV5QLndhMVwecM1Em9U7Ygys2F4ls711q93gWQbHkkvJflPZJbiU/s1600/shutterstock_walking.jpg" width="166" /></a></div>
This is a fantastic idea, benefiting almost everyone. As we
evolved, humans probably walked many miles every day, and we are designed to do
so. It is free, strengthens the heart and lungs as well as the legs, and increases
flexibility. I aim to walk about half an hour a day, and find that the sense of
perspective makes me more productive. I try to use this as motivation when I'm
not in the mood.</div>
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Getting into the habit is the hardest thing, but after that
exercise really pays off, reducing stress directly and also benefitting my
sleep.</div>
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<b><i>Kate Richards</i></b></div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com2tag:blogger.com,1999:blog-1539559086285062107.post-38130318500500608882015-02-01T12:21:00.002-08:002015-05-23T15:05:33.264-07:00Ten tips for outdoor swimming acclimatisation<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3pN4GRCHeWIup2ijjPh5jzqAHBMOBwy-qQQ0PIJ74gqJnzH0zOOr5oexxIfrShiMXMQy55Mc2E6vtTUL3c73wT1YDssCmmwbFoSozQWbfnFqVyIE9ZggYKrIXjTj1DOLltysHSYHQQCE/s1600/IMG_00000517.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3pN4GRCHeWIup2ijjPh5jzqAHBMOBwy-qQQ0PIJ74gqJnzH0zOOr5oexxIfrShiMXMQy55Mc2E6vtTUL3c73wT1YDssCmmwbFoSozQWbfnFqVyIE9ZggYKrIXjTj1DOLltysHSYHQQCE/s320/IMG_00000517.jpg" width="320" /></a></div>
If you plan to take up outdoor swimming, you need to think about acclimatisation. I mean, how you acclimatise your friends and family to what you are doing.<br />
<br />
This applies especially if you are of a certain age (anything over 30) when the words "mid-life crisis" may be frequently whispered in your ear-shot.<br />
<br />
<b>One:</b> make a discreet start on holiday. Make it look as though you are swimming from one point to another for a purpose - for instance to explore a rocky island.<br />
<a name='more'></a><br />
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<b>Two:</b> get your blood pressure taken and get yourself weighed. <br />
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<b>Three</b>: announce you are undertaking a sponsored event. It doesn't have to be that arduous but you must be raising money for a cause dear to your friends and family. The Great North Swim series is ideal for this and so might be some of the seafront swims. You only need to sign up for a mile. And the event must be at least 12 months away.<br />
<br />
<b>Four:</b> announce you are undertaking an arduous course of training for the sponsored event. This requires you to train throughout the winter in open water.<br />
<br />
<b>Five:</b> say you have to purchase some really expensive equipment for the sponsored event. You will need a wetsuit, special goggles and special gloves and socks and headgear. And also some kind of tracking device. And also a bright orange tow float.<br />
<br />
<b>Six: </b>as the event is going to be in particular difficult circumstances you need to train in a variety of settings. This involves some trips to fantastically scenic seafronts and lakes during the early spring. Your immediate family and friends will love going with you, even if they worry a little about you "drowning" as you set off into the open water.<br />
<br />
<b>Seven:</b> remember that you burn up lots of calories and need nutrition after these training events. Treat them all to a great meal as part of the expedition. <br />
<br />
<b>Eight:</b> make sure they all turn up for the event and that you have lots of photographs of yourself looking ecstatic at the finish. Treat them to a great meal.<br />
<br />
<b>Nine:</b> Reveal a massive reduction in your blood pressure and maybe even some weight loss. Announce that you have never been healthier or fitter in your life (or words to that effect).<br />
<br />
<b>Ten:</b> Announce that you have signed up for an even more arduous event in 12 months time. After all it would be a shame to lose that fitness or waste all that equipment you've purchased..<br />
<br />
Note: outdoor swimming may also involve acclimatisation to cold water. The principles are similar.<br />
<br />
<br />
<br />Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com1tag:blogger.com,1999:blog-1539559086285062107.post-63087098887624092512015-01-12T05:57:00.003-08:002015-01-12T06:00:54.117-08:00Couch to 5k for the New Year?<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_zknC4bzwv-tBDSvxU4bEIFIKcNLUGjsPrBRhod0ctr2rBIL6dBlugVVwHbiatUIbyYp7FvxVr8qA_SJIWGP3GSDEeSZoFwbw-kzB6q4aPOlunIJ5slGPGj46bQ2Zw5fflzUIptQ-bqk/s1600/woman_exercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_zknC4bzwv-tBDSvxU4bEIFIKcNLUGjsPrBRhod0ctr2rBIL6dBlugVVwHbiatUIbyYp7FvxVr8qA_SJIWGP3GSDEeSZoFwbw-kzB6q4aPOlunIJ5slGPGj46bQ2Zw5fflzUIptQ-bqk/s1600/woman_exercise.jpg" height="200" width="132" /></a></div>
At this time of year, the temptation to make a new start is
strong.<br />
<br />
Research shows that our best chance of success comes from selecting a goal that is challenging,
valuable, measurable, and specific, with a set deadline.</div>
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One frequent New Year's resolution is to exercise more, and
a popular method is the "couch to 5k" plan, that outlines how to go
from absolute beginner to being able to run five kilometres, in nine weeks. It was
created by Josh Clark, a novice runner who wanted to help his mum start running.
</div>
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"Taking up running can seem like a scary prospect,
especially if you feel out of shape or unfit," says the Couch to 5k NHS
website. <br />
<a name='more'></a><br />
"But did you know that regular running can help reduce the risk
of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost
your mood and keep your weight under control?"</div>
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There is also evidence that running helps protect bone
density, thereby helping prevent bone diseases such as osteoporosis. Running also
brings mental benefits such as relieving stress, boosting confidence, and encouraging
self-belief through achieving a target.</div>
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The plan involves three runs a week, with a rest day inbetween,
with a different schedule for each of the nine weeks.</div>
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"Probably the biggest challenge a novice runner faces
is not knowing how or where to start," the website says. "Often when
trying to get into exercise, we can overdo it, feel defeated and give up when
we're just getting started. Couch to 5K works because it starts with a mix of
running and walking, to gradually build up your fitness and stamina.<br />
<br />
"Week one
involves running for just a minute at a time, creating realistic expectations
and making the challenge feel achievable right from the start."</div>
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It also warns that if a potential "C25K"er has any
health concerns, it's important to visit the GP first.</div>
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<b>Kate Richards</b><br />
<br /></div>
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<a href="http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx">www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx</a></div>
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Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com0tag:blogger.com,1999:blog-1539559086285062107.post-46615136048851172392015-01-07T08:46:00.000-08:002015-01-07T08:47:16.163-08:00The leisurely laggard's guide to the Dart 10k<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Z8Zox3bmrk9jD-i5mY-4dvYBKl-KB0iWSf0uaNrImN3HzW4LNysjMmtcaRDmzIovF25uQvtjtDI8fv8qOWQ7lhMrY64MyaPd2V5lRTWehwx-Kn-PB1iBscWhfwXfZybS9xqkuqO6B-Q/s1600/leisurely+swimmng.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Z8Zox3bmrk9jD-i5mY-4dvYBKl-KB0iWSf0uaNrImN3HzW4LNysjMmtcaRDmzIovF25uQvtjtDI8fv8qOWQ7lhMrY64MyaPd2V5lRTWehwx-Kn-PB1iBscWhfwXfZybS9xqkuqO6B-Q/s1600/leisurely+swimmng.jpg" height="356" title="A leisurely pace for the Dart 10k" width="640" /></a>When I entered the Dart 10k in 2014 my aim was to <b><i>finish last.</i></b> That is to say I wanted to finish - and fully expected to be among the last to do so. I'd taken up open water swimming a couple of years ago for <span style="color: white;"><a href="http://sportandfitnessnews.blogspot.co.uk/2014/08/how-i-lost-20-points-from-my-blood.html">fitness, fun and relaxation</a></span> after suddenly discovering I could do distance crawl - and I'd spent the previous winter learning how to breath on both sides. I'm a lot closer to my pension than my graduation so I'm not doing this to be a racer or an athlete.<br />
<br />
The Dart 10k is the major event organised by the Outdoor Swimming Society and runs from Totnes in Devon half way to Dartmouth. Although on the maps the course appears to be up-stream of the river estuary that runs into the English Channel, in fact the tide sweeps all the way up to Totnes. So the swimmers embark at high tide and hope to get a little help from the ebb of the seawater. But this also means the water you swim in is salty nearly from the start.<br />
<a name='more'></a><br />
<br />
I expected a swim of longer than four hours - and it was only as the event got closer that I began to believe I might achieve it in less than four hours.<br />
<br />
In the event, I nearly achieved last place - except that two or three people managed to be more leisurely than me.<br />
<br />
The Dart organisers call their slowest swimmers the Leisurely Wave - but still expect them to achieve a mile, comfortably, in at least 40 minutes. Before entering the water, I'd already discovered that quite a few 'leisurely' swimmers could sustain miles of 35 minutes or better over the distance of six miles. In truth the bulk of the entrants to the swim put themselves down for the leisurely wave, regardless of their capabilities. The question was - how many of us were there in the swim for whom a 40-minute mile was our fastest mile, not our slowest?<br />
<br />
This is what I thought the Dart swim would be like and how I planned it before I did it. <br />
<ul>
<li> I took a boat trip from Totnes to Dartmouth;</li>
<li>using the map I broke the course into 500m stretches.</li>
</ul>
From this I decided<br />
<ul>
<li>the first half of the course broke neatly down into 1km stretches separated by <i>bends </i></li>
<li>it would be really deep all the way - so reaching my glucose tablets, which I intended to carry, would be hard;</li>
<li>I could swim keeping both banks equidistant;</li>
<li>I could easily find the channels of water with the fastest flow; </li>
<li>or I could take a course on the left bank of the river, where most of the deep channels are; </li>
<li>the support from the current and the tide would be about 1km per hour;</li>
<li>I could work out when the faster "waves" of swimmers would overtake me; </li>
<li>the reed bed about 1km from Totnes would be fun and soothing;</li>
<li>the tree "cathedral" of deep forested banks, just after the first pontoon, would be awe-inspiring; </li>
<li>the merger of two rivers just before Stoke Gabriel would be a bubble bath;</li>
<li>navigating this crossing would be tricky - but could be done by treating the right bank of the Dart as a distant island; </li>
<li>the big lagoon after that point would be a nightmare;</li>
<li>the second pontoon - in the big lagoon - would be hard to find;</li>
<li>the final stretch around the Dittisham headland would prove hard. </li>
</ul>
<i>Of the assumptions in this list, just two bore a semblance to reality. A few of my misconceptions worked to my advantage; most didn't.</i><br />
<br />
Take the bends first of all. Here's some lessons I learnt about river swimming, from the Dart and a couple of earlier expeditions on the Trent:<br />
<ul>
<li>Don't plan to mark the course by counting the bends;</li>
<li>when you think you're round a bend, you're probably only half way round;</li>
<li>in your imagination you may sweep majestically round the bends; in practice you'll spend all your time changing direction to avoid hitting the bank;</li>
<li>if you are hitting the bank, you may well be on a bend;</li>
<li>if you can see a bend coming up, you are about half a mile from it.</li>
</ul>
Maybe there are swimmers who sweep round bends and then power along single 1km straits. Most swimmers, I suspect, were able to complete the course by stringing along behind others in a long line. If you're being Leisurely, you find there's nobody in front of you and nobody behind you. You are on your own.<br />
<br />
<u><b>Leaving Totnes</b></u><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBhRt2ymPmheDNtLzK7aIN8_TrHX_ZjUAHPI_HO9x31YelsnHs2eYtQnhGOZ2zR9K6S3Y1LA3OkgKp7pEat0Z7drQvbpcw5TR63D1tEJ3V5K-_uZqIU5_sOSwtbuxB3T0GKayQpEgB_jE/s1600/yellow+wave+in+the+water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBhRt2ymPmheDNtLzK7aIN8_TrHX_ZjUAHPI_HO9x31YelsnHs2eYtQnhGOZ2zR9K6S3Y1LA3OkgKp7pEat0Z7drQvbpcw5TR63D1tEJ3V5K-_uZqIU5_sOSwtbuxB3T0GKayQpEgB_jE/s1600/yellow+wave+in+the+water.jpg" height="222" width="400" /></a> We set off from the ramp at the rowing club - and were immediately shepherded across the river to the <i>right-hand bank.</i><br />
<br />
And at that point I realised that even at Totnes, the river is a lot wider than you can possibly imagine - until you swim in it.<br />
<br />
There are two easy ways to navigate a course like this. One is to follow the people in front of you; the second is to keep to one of the banks.<br />
<br />
The rest of the yellow wavers were stop-starting in the early stages - so I moved to the bank to get some freedom to swim. The trees come down to the river side so it's a fun swim but - oops - is that a tree I nearly bumped into.<br />
<br />
Sooner or later the other yellow wavers found their pace - and maybe just half a dozen of us were left making a leisurely pace. Dodging trees was now just half the challenge. Personally, I was confronting the problem of having tried to do the swim with a new swim hat and an official swim hat - also new - rammed on top of it. My temples were hurting - and it made me feel cold and sick. Follow the advice: don't bring new equipment (although what you do about the official swim hat I'm unsure. Can we have it a week beforehand next time? Get it the day before and sleep in it?)<br />
<br />
At about 1km the public path on the left came to an end and I stopped and gave a thumbs up to my supporters. They didn't see me do this - or so they said. I checked my watch and so far as I could see I was doing fine.<br />
<br />
<u><b>The Reed Bed</b></u><br />
I had looked forward to the reed bed, which comes next. Most of it is protected by a low wall. After about 500m there's an inlet in the bed (which the tour guide earlier in the year said is an ecological disaster) and if you're hugging the bank you have to make sure you don't swim into it. Actually, if you were being truly leisurely you would swim a little bit into the inlet and have a look round.<br />
<br />
It's a little tricky here, if the other swimmers have disappeared, as the reed bed mouth is maybe 50m wide and, even with paddleboarder guidance, you have to work out where its far side is. <br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCuajCfyPHRhcHtB5tndgz5CYUADwT9dYy221ayFlztiKG2f0JC_mhmK435mo3PFAbM4IPAvX2hUnRIVmZD_8-RmKgFU_qmj4Cgp37uBWzT2DAOd3G3KSqRuU9WIP_NUzHWD4t_2yO1Ho/s1600/reed+bed.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCuajCfyPHRhcHtB5tndgz5CYUADwT9dYy221ayFlztiKG2f0JC_mhmK435mo3PFAbM4IPAvX2hUnRIVmZD_8-RmKgFU_qmj4Cgp37uBWzT2DAOd3G3KSqRuU9WIP_NUzHWD4t_2yO1Ho/s1600/reed+bed.jpg" height="196" width="320" /></a></div>
I'd calculated, using a spreadsheet, when the other waves, red, blue and white would pass me after setting off at 15 minute intervals after the Leisurely Wave. And these calculations proved pretty accurate. So as I traversed the reed bed, the red hats appeared on my left, apparently mid-stream - and there among them was a blue hat bobbing through the reds like a killer whale. Maybe hugging the bank was a good idea.<br />
<br />
A 'wave 'of swimmers passing by can be just that - a wave. The waves knock you about like a speedboat. Personally I can't see why, when you are having a pleasant swim down a scenic river, you need to splash so much . Indeed I can't see why everyone doesn't stop and enjoy the atmosphere and take a little swim in the reed bed inlet. But it's important to remember that people are there for all sorts of reasons - in fact at <a href="http://sportandfitnessnews.blogspot.co.uk/2014/09/the-15-tribes-of-outdoor-swimming.html">least 15 different reasons.</a><br />
<br />
This is the point, between 1k and 2k, where I'd learnt you discover what is going wrong on a long swim. It's sometimes the time when you realise misted up goggles are never going to demist. I'd replaced my goggles several weeks before the event and had just about adjusted to the new ones and didn't need my spare set - but the tight swim caps and salt-water were making me feel nauseous.<br />
<br />
<u><b>The Two Beaches</b></u><br />
<br />
The end of the reed bed marks the 2k point and after that you expect to swing around a double bend and find a beach on the left hand side and then a second beach on the right - each about 500m long. If you<b> </b><i><b>swing</b> </i>you're lucky. I hit the far side of the reed inlet and hugged the bank to the right.<br />
<br />
About half way up this stretch there's a jetty where a small number of spectators gathered. Time for leisurely swimmers to stop and chat to them - or at least give them a wave with a hand.<br />
<br />
<u><b>The first pontoon</b></u><br />
By this time I was looking forward to rounding a bend and finding the first pontoon -and here's a surprise. It appears suddenly as you're following the second beach. That's because you haven't noticed you've gone round a bend.<br />
<br />
And there was another surprise.The water on the right side, which I was following a little too closely, suddenly became quite shallow.<br />
<br />
So just before the pontoon you can stop, stand up, chat to other swimmers and take some energy from my glucose tablets. After all at this point, you've nearly completed a third of the course. I took the chance to adjust my goggles and my hat as well.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-m28YlyqgpUpSybJHnUwQxBs4S_womStS1Qxrbk5etVbliPs1cxlwq7L8pj8MntlsXnAIqToy5pfBAuqPpMaoZtkuRxn2D3XBlM5MEuOATycd-QidapEC2XGDwgYofQpmS-8wLh78Hk/s1600/utility+belt2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-m28YlyqgpUpSybJHnUwQxBs4S_womStS1Qxrbk5etVbliPs1cxlwq7L8pj8MntlsXnAIqToy5pfBAuqPpMaoZtkuRxn2D3XBlM5MEuOATycd-QidapEC2XGDwgYofQpmS-8wLh78Hk/s1600/utility+belt2.jpg" height="222" width="320" /></a>If you're going to be Leisurely, get yourself a utility belt - as I did. On my belt (pictured on land) I carried a, supposedly, waterproof pouch with a pack of glucose tables - and a spare set of goggles.<br />
<br />
Then I set off for the pontoon. The river flows fast here and I nearly missed it. In fact I got some vigorous exercise swimming across the current and just about managed to catch the last of the handles that swimmers use to grab the pontoons. I began to wonder whether, maybe, I'd been missing the best currents and that was why everyone flashed by so fast.<br />
<br />
I'd been hoping for bananas but I think they must have all gone. Fresh water from bottles diluted the salt water in my stomach. That made a big difference - I just wished later I'd taken more glucose tablets.<br />
<br />
<b>From the pontoon the river sweeps round a large bend into the 'Woodland Cathedral'. </b>Swimmers were setting off to cut the corner and I followed them. By this time most of the red wave had overtaken me and most of the yellow wave had left me behind, just as my calculator predicted. And the white and blue hats were mostly a distant memory. <br />
<b><br /></b>
And according to my watch, I was on schedule, my own if nobody else's.<b> </b>But I didn't seem to be getting as much help from the tide and the current as I had hoped.<b><br /></b><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEmm10uygXipKR6ibMY6ozc9lVmgxad17CJu-O4dE3Uvy4SA2Icvs0A5WsQhY8rBOXVqVj3X50GiqgNfwplE61UkRsDs5yJJ83rIsueAdY61CFL0HoysNIrRUWjeqd3TGXu2Tab81m53M/s1600/pontoon1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEmm10uygXipKR6ibMY6ozc9lVmgxad17CJu-O4dE3Uvy4SA2Icvs0A5WsQhY8rBOXVqVj3X50GiqgNfwplE61UkRsDs5yJJ83rIsueAdY61CFL0HoysNIrRUWjeqd3TGXu2Tab81m53M/s1600/pontoon1.jpg" height="271" width="320" /></a></div>
<b>This is what happened.</b> The pontoon is on the top right corner where you can see the kink in the route.<br />
<br />
I thought I'd cut the bend - but I just swam into it. And that would explain why I found myself hugging the right bank for a while. <br />
<br />
<u><b>The Woodland Cathedral</b></u><br />
And then just when you think you can break away from the bank to find the centre of the river, you are directed back by the coastguards to swim to the right of a large buoy. You can just see it on the bottom right hand side of the picture.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQDgE71MR0iGHYnwBzdVWFoRcUu2pxMymNSlZECHoRDQ2cQc0pB1AThgi_Rl4PH_88Vt2uAdLnlkH55Wzp8l18SdBnizjRyVk48Tk3fHWwgUZ1d_8IPhZoHtv8rVYlOdHrEs1rUBsHK9g/s1600/pontoon1b.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQDgE71MR0iGHYnwBzdVWFoRcUu2pxMymNSlZECHoRDQ2cQc0pB1AThgi_Rl4PH_88Vt2uAdLnlkH55Wzp8l18SdBnizjRyVk48Tk3fHWwgUZ1d_8IPhZoHtv8rVYlOdHrEs1rUBsHK9g/s1600/pontoon1b.jpg" height="268" width="320" /></a>The day was hazy so it was difficult to know if I could see the end of the 1km stretch through the Cathedral. But after a while I could see the houses that mark the northern edge of Stoke Gabriel on the left bank of the river.<br />
<br />
<br />
<u><b>Stoke Gabriel north-side</b></u><br />
According to the map, when you round the bend here there should be another 1km stretch before you break into the big lagoon.<br />
<br />
This is not what happens. As soon as you get opposite the houses you can see the river opening up ahead of you. And you begin worrying about which direction you should take.<br />
<br />
From the map I had expected to round the headland at the end of this stretch and then sight a course across the lagoon - which I thought would open in three directions: the river flowing in from the right, the main river and the entrance to the Mill Pool at Stoke Gabriel on the left. I never saw the entrance to the Mill Pool.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiptzp8cA3gz4HfR_SVVAp7JKHCgvH18UyzHCjaeOfAhjfKX80LunLBrPOTmVjggfmvCN1M7QvBjLg1o-cHGjRp5PO3m_cxidVHHsaN04PG_Na1YXaT_vibxDeXbKmt_f0UckkHp-Phhdc/s1600/tributary1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiptzp8cA3gz4HfR_SVVAp7JKHCgvH18UyzHCjaeOfAhjfKX80LunLBrPOTmVjggfmvCN1M7QvBjLg1o-cHGjRp5PO3m_cxidVHHsaN04PG_Na1YXaT_vibxDeXbKmt_f0UckkHp-Phhdc/s1600/tributary1.jpg" height="265" width="320" /></a>What you see from the water is a vast expanse of water to your right and a vast expanse to the left. And for all I could tell the leftward route, was the route into Stoke Gabriel. So I assumed I had to bear right.<br />
<br />
<br />
<u><b>Crossing the tributary into the Big Lagoon</b></u><br />
Thankfully the organisers have paddleboarders patrolling this area. I asked the paddleboarder and he said stick right. So I did until I noticed other swimmers - in the distance - leaving the right bank and crossing the water here. And where the rivers met was no pleasantly foaming bubble bath.<br />
<br />
I set off - and hit the most enormous waves rolling directly into me and all the other swimmers. What seems to happen is that the big lagoon funnels the wind coming up the estuary. This in turn hits the water flowing out of the Dart and the large tributary to the right.<br />
<br />
I'd trained in choppy sea conditions and still found this almost unswimmable. I was taking in mouthfuls of salt water and several times dropped down to an ineffective breast stroke. I began to doubt whether I could complete the crossing, let alone the swim.<br />
<br />
And what you don't know - or I did not know - was whether we would face these conditions all along the second half of the swim. We were entering the big lagoon and I had expected it to be tough and exposed and my fears seemed justified. <i>How on earth could you swim 4 to 5k in conditions like this?</i><br />
<br />
<u><b>The Big Lagoon</b></u><br />
Into the big lagoon and the water was still choppy. The paddleboarders encouraged us to seek the shelter of the bank - which I did.<br />
<br />
Here's the next surprise. The water in the big lagoon is shallow. Presumably it's a little deeper for the fastest swimmers. It was often too shallow to swim. My arms were dredging the mud on the bottom. It's still a little choppy and as I was still feeling sick from the crossing - and feeling physically shattered too, it was slow going.<br />
<br />
But the view on the right hand side, at the foot of Kirkham Copse, is as good as you'll get on a riverside. Trees dipping down to the water, spreading their roots into it. And no birds.<br />
<br />
And then the paddleboarders said - just round there you will see the next pontoon. And it appears - and it's like an oil rig in the North Sea.<br />
<br />
It's still a challenge to get to the pontoon but a different kind of challenge. The water has calmed but you either swim in water that's calmish but too shallow and your arms go into the mud - or out in the deeper water where it's rougher. I did a bit of both.<br />
<br />
<u><b>The second Pontoon</b></u><br />
There is nowhere more welcoming than this pontoon. Even though they had few supplies left. The crew said they were 7km along the course. That's 3k left to go.The organisers had said it might be 8k. So with another swimmer I stopped and rested and drank about two bottles of fresh water and burped the salt into my digestive system. I looked at my glucose tablets but they were saturated in salt.And there was 3k left to do.<br />
<br />
The paddleboarder who was with us asked how I felt - out of ten. I said five. "We can live with five," he said. When you're 'leisurely' you're a little suspicious of the paddleboarders as you're expecting them to haul you out of the water at any moment. So it was good to feel they're on your side.<br />
<br />
<u><b>The Big Lagoon</b></u><br />
And then comes the best surprise at all.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinEPpdq2T0NmLB_hYg1uWLlMrQzIwHioJXfLXzA2wz5SA1CkzmqKLG9595hOiMeuz0OfTqPnMZ1MSNk94B25-itZzkk-_P0rH8nToLYNzAVzKFnSYaYDuFDB6nN5_Tk963myuoaDB16ws/s1600/Dart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinEPpdq2T0NmLB_hYg1uWLlMrQzIwHioJXfLXzA2wz5SA1CkzmqKLG9595hOiMeuz0OfTqPnMZ1MSNk94B25-itZzkk-_P0rH8nToLYNzAVzKFnSYaYDuFDB6nN5_Tk963myuoaDB16ws/s1600/Dart.jpg" height="177" width="640" /></a> There was nothing "tough" about the second kilometre across the big lagoon. There's boats moored all along it and you swim to the right of them, along the edge of a long beach.<br />
<br />
Personally I like swimming by boats. It is a lovely peaceful swim and thanks to the refreshment break - all that fresh water - I was comfortable.<br />
<br />
At the end my personal paddleboarder was a little bit confused about the route and indicated the finish was to the right, past a ramp marking the end of the lagoon. I queried this, we checked it with a jetski and eventually confirmed what I thought. We had to head left to the Dittisham peninsula, looming ahead.<br />
<br />
<u><b>The second tributary</b></u><br />
So I struck out between two boats and set sights on the peninsula<u><b>.</b></u> To get there you are crossing another tributary - and here the same happened as at the previous tributary.<br />
<br />
Large waves came crashing in as the wind tunnel and the water funnelled round the peninsula clashed with the two rivers converging.<br />
<u><b><br /></b></u>
So I ceased to be leisurely. I thought of the finishing line and the people I was raising money for and I hit the water, repeatedly, barely any stopping. I decided to give it everything to cross to that peninsula. I think there may have been a calmer but longer route around the boats that some swimmers took.<br />
<br />
No, I don't regret taking on the waves - but did I save much distance?<u><b><br /></b></u><br />
<br />
<u><b>Round Dittisham peninsula</b></u><br />
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By the time I got to the banks of peninsula, I was spent. The water was shallow and slow and I was swimming in as relaxed a fashion as I could. And it's a long way round the peninsula.<br />
<br />
One of the paddleboarders pointed to another swimmer zipping past on the left. 'If you just swim out a bit there's a strong current that will take you to the end,' she said. So I did and for the second time I wondered if I had missed out on the best currents. You can see the change of course in the kink on the map.<br />
<br />
What would be the best way to catch this current, if you knew to look for it? When I was crossing the tributary I had my sights on the peninsula. I wanted to make the crossing as short as possible and reach the bank. In fact the ideal thing is to start sighting to the left of the peninsula so you curve around it. I'm not sure it's easy in those waves - but the other swimmer must have done something of that kind.On the map, you can see a kink where I turned into the beach and then out into the open water, prompted by the paddleboarder.<br />
<br />
And there was still no sign of the destination. Where am I going? I said, and she indicated some fields in the distance vaguely. I was really grateful for the support of the paddleboarders but it's important to remember they lie nearly as low in the water as you do. Their visibility may be no better.<br />
<br />
I have no idea whether swimming out to find the current helped - but Dittisham was to my right, not straight ahead.<br />
<br />
<u><b>Finish!</b></u><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIolb-A3OpcI5J0aCKBPbD4xGcQKWgjZXL3kGoVAoxL-pDwcn8gLEUI6vt5_Z8M9DkN7Kl3XwMK6O7-rMX6S42OqkdpVvP5cvhL0yTw0Nla-kROIUjIyYF0Z5JK6ujLKzc73vEeOq1pmY/s1600/arrival.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="That's me out in the water" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIolb-A3OpcI5J0aCKBPbD4xGcQKWgjZXL3kGoVAoxL-pDwcn8gLEUI6vt5_Z8M9DkN7Kl3XwMK6O7-rMX6S42OqkdpVvP5cvhL0yTw0Nla-kROIUjIyYF0Z5JK6ujLKzc73vEeOq1pmY/s1600/arrival.jpg" height="223" title="That's me out in the water" width="400" /></a>It still wasn't clear where you finish. I saw a couple of yellow flags on the mudbank and assumed they were some kind of marker. Then as I was about to swim past I saw a small crowd - and heard a little bit of cheering. Now I really expected a big cheer for us leisurely laggards - but never mind. There was a little bit of noise. So I got to my feet and then noticed the other swimmer - the one who'd overtaken me in the current - collapsed in the water. With the paddleboarder I helped her to her feet - she had cramp - and she was escorted to the finish, 10 seconds ahead of me. Our time was 4 hours and 15 minutes.<br />
<br />
Finally, when you finish you have to walk over some blue mats to get your time recorded. If you linger to chat or have photos taken, you just add to your recorded time. If I'd known there were others coming I'd have lingered more.<br />
<br />
As I was warming up I was asked if I would do it again. I replied "probably not". My reasoning was that in apparently mild conditions it had been pretty tough. What would it be like with thick rain, colder water, drizzle or worse wind?<br />
<br />
That's what I said then. <i>Now I think I should book into a swimming pool and see if I can do a mile in 40 minutes.</i><br />
<i><br /></i>
I enjoyed those long, sometimes leisurely weekend swims over the summer and could have enjoyed the Dart with the right headwear<i>.</i><br />
<br />
<br />
It's a mystery why all but a handful of swimmers complete the course in less than four hours. Geographically I swam almost exactly 10k. Based on my time, I swam the equivalent of 8k, just as the training manual says. Over that distance I'd expect to average 2k an hour.<br />
<br />
The entry requirement says you should be able to complete a mile in 40 minutes and then swim on. It seems that most entrants maintain quite a steady pace. That would mean most of the yellow, leisurely wave would complete within 3hrs 20 minutes (or 200 minutes).<br />
<br />
But why should that be the case? In preparation this was a typical set of times for me (yes I did take preparation seriously.):<br />
Mile 1: 40 minutes<br />
Mile 2: 44 minutes<br />
Mile 3: 50 minutes<br />
Mile 4: 54 minutes<br />
Mile 5 (which I never got round to completing): 56-60 minutes?<br />
<br />
That's an expected time of 4hrs 8 minutes. I completed in 4 hrs 15 minutes after at least one lengthy break. Just three people finished after me. Just six people out of 700 took longer than four hours.<br />
<br />
Finally what was the effect of the tide on a four hour, 10k swim? This altitude graph from my GPS gives a clue.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmfTnQru81ymBOn0hQHf43AKEdF7HMCcUuSOhptAb7y0mMfqZipcSu5YVcXM4YfKcLYcoq-jee3V1Gu0LUuRk_H95qUy6hnlMmHPKt76cyV7leLjCkPkLG9TLV4Gm6oIzzC_EZ9jWtqsU/s1600/dart+elevation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmfTnQru81ymBOn0hQHf43AKEdF7HMCcUuSOhptAb7y0mMfqZipcSu5YVcXM4YfKcLYcoq-jee3V1Gu0LUuRk_H95qUy6hnlMmHPKt76cyV7leLjCkPkLG9TLV4Gm6oIzzC_EZ9jWtqsU/s1600/dart+elevation.jpg" height="177" width="640" /></a></div>
<br />
<i>One further tip: plan for long queues for the loos when you arrive in Totnes. Even the men's. </i><br />
<i><br /></i>
<b>This is a useful alternative view of the course by a local swimmer: <a href="http://bigsplashswimming.blogspot.co.uk/2014/09/river-dart-10k.html">http://bigsplashswimming.blogspot.co.uk/2014/09/river-dart-10k.html</a></b><br />
<br />
<b>Jon Hunt </b><br />
<br />
<br />
<br />Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com16tag:blogger.com,1999:blog-1539559086285062107.post-26088568798320073242014-11-16T02:32:00.000-08:002015-01-07T05:32:20.525-08:00Kids' swimming skills 'dangerously' lacking<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzwaCasx6CxQLioPbxiwz5ONMk7TmDDwvZbLA9Kgvkzoi77OkA4Pz0NNyx3VUas60kJneZN54M9j-BY_NXDtURvjIe-eFEmrVonKJ4f8V4kx0or7ZIM88TzOztcbOW7WHluLhY1ELU26c/s1600/salford+aquatics.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzwaCasx6CxQLioPbxiwz5ONMk7TmDDwvZbLA9Kgvkzoi77OkA4Pz0NNyx3VUas60kJneZN54M9j-BY_NXDtURvjIe-eFEmrVonKJ4f8V4kx0or7ZIM88TzOztcbOW7WHluLhY1ELU26c/s1600/salford+aquatics.jpg" height="132" width="200" /></a></div>
A new survey on children's swimming skills has rung alarm bells around the UK.<br />
<br />
<i><b>Some 45% of seven to 11-year-olds cannot
swim one length of a pool, according to the Amateur Swimming Association.</b> </i><br />
<br />
These findings
come in the wake of recent reports that two-thirds of adults can't perform critical
water-safety skills.<br />
<a name='more'></a></div>
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The ASA believes 100% of primary school leavers should be
capable of swimming this far, but in reality, almost 1,300 primaries do not
offer swimming lessons - despite it being on the national curriculum. </div>
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Each child needs to spend about 25 hours learning to swim, but
the current average is just under ten hours, the association warns.</div>
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"Some 200,000 additional school children would leave
primary school able to swim 25 metres unaided if schools took swimming
seriously," says the ASA report.</div>
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<br /></div>
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Ashley Beaveridge of ASA comments: "Swimming isn't just
a leisure activity or a way for young people to keep healthy, it's a
life-saving skill that every child has the right to learn. As such, it is
concerning that despite school swimming being a national curriculum
requirement, nearly 1,300 primary schools still do not offer swimming lessons. It
is vital that we look at the barriers preventing primary schools from
allocating the required time."</div>
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<br /></div>
<div class="MsoNormal">
These barriers are likely to include increased pressure on
schools to deliver good exam results and squeezed budgets, the report suggests.</div>
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<br /></div>
<div class="MsoNormal">
In my experience, swimming lessons are fairly popular at
pre-school age, but tail off when school starts and free time is much more
limited.<br />
<br />
My toddler has spent just three hours in total at swimming lessons,
and certainly needs much longer in order to stay afloat in a life-threatening
situation.</div>
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<br /></div>
<div class="MsoNormal">
<b>The ASA report adds that Ofsted should focus PE inspections
on swimming as "it is the only sport that can save lives". I couldn't
agree more.</b><br />
<br />
Kate Richards </div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com0tag:blogger.com,1999:blog-1539559086285062107.post-38979984030111393442014-10-19T13:29:00.001-07:002015-01-07T05:32:44.822-08:00Golf - the clubbable answer to loneliness?<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKuwn_vqo2y9ulDy5dtaaII9KW3Z4GICsycS2-nHv9OoWwNG0cDtMScOkoZez6Dtr5MTzGNX4G3YAd5rsnjOeW23VuoDa9fYdCImVyt43hG_qLFqTk4SNIhVmpJp-oXgHVlszpITq9oyg/s1600/GolfersResize179417949.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKuwn_vqo2y9ulDy5dtaaII9KW3Z4GICsycS2-nHv9OoWwNG0cDtMScOkoZez6Dtr5MTzGNX4G3YAd5rsnjOeW23VuoDa9fYdCImVyt43hG_qLFqTk4SNIhVmpJp-oXgHVlszpITq9oyg/s1600/GolfersResize179417949.jpg" height="206" width="320" /></a></div>
Unlike football or rugby, golf is a sport that many moderately
fit older people could take part in and enjoy. So could it be the answer for
widowers who are facing life alone?</div>
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<br /></div>
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The charity Independent Age warns that men are increasingly experiencing social isolation in old age. With loneliness currently blighting the lives of many older people, the Professional Golfers' Association (PGA) believes golf could
provide the solution. <br />
<a name='more'></a>The PGA, formed in 1901, is the professional body of men's golf clubs
in the UK and Ireland.</div>
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"Loneliness is a big problem for many people in Britain
today," says chief executive Sandy Jones. "It affects so many people.
It's a big issue when a lost husband or wife is left alone in the home with no
social contacts.<br />
<br />
<b><i>"'m not sure that there are many other sports where
you can participate so actively beyond the age of 55 and 65, and the social
aspect of being part of a golf club also helps ward off loneliness."</i></b></div>
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Mr Jones made his comments following recent national
headlines on the issue of loneliness. He is calling on the government to
provide golf clubs with grants to help solve the problem. Various initiatives have
been launched in recent years to make golf more accessible to all members of
society, regardless of age and ability.</div>
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The combination of fresh air, green space and social
interaction can boost wellbeing, according to Miriam Akhtar from
www.positivepsychologytraining.co.uk. She says: "Golf
really does tick all the boxes for things you need for optimal wellbeing. It
offers some important feel-good factors, such as an active social life and
regular physical activity of the best kind - what we call 'green exercise'
outside in nature."</div>
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The UK's Get Into Golf website lists local golf taster
sessions which are frequently offered free for or a small cost.<br />
<br />
Kate Richards </div>
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<a href="http://www.getintogolf.org/mapsearchstart.aspx">http://www.getintogolf.org/mapsearchstart.aspx</a></div>
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Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com0tag:blogger.com,1999:blog-1539559086285062107.post-13486315555635133642014-09-27T15:37:00.001-07:002014-10-19T13:30:14.022-07:00Marathon app to make a race-long video<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlSnGfEOF2fv0Cl_xV94cqstb4qe0wVvv5l5JT-QUOjVjAsFJvhM2mI6kTDzhICaADOzJgcq6I6npvKgOkWQ4CbqfXocbwC91lRw39DciGqWRCm5j3nm2zmy2ukEi9Igru-lUpOHDTxPQ/s1600/runspotrun.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlSnGfEOF2fv0Cl_xV94cqstb4qe0wVvv5l5JT-QUOjVjAsFJvhM2mI6kTDzhICaADOzJgcq6I6npvKgOkWQ4CbqfXocbwC91lRw39DciGqWRCm5j3nm2zmy2ukEi9Igru-lUpOHDTxPQ/s1600/runspotrun.jpg" height="173" width="320" /></a>A new app for marathon runners will be put to the test this weekend.<br />
<br />
The app aims to create video films of individual runners' race - using videos collected by thousands of spectators.<br />
<br />
It is going to be trialled this weekend at the Robin
Hood Marathon and Half-Marathon in Nottingham, held on Sunday 28 September.<br />
<a name='more'></a></div>
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Scientists from Nottingham University created the app, which
lets spectators capture the entire race of a runner from start to finish,
by taking footage of them at various points during the race.
</div>
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<br /></div>
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Computer scientist Dr Martin Flintham explains: "While
there's some official video coverage of marathons already (for example the BBC's
coverage of the London Marathon using 51 high definition cameras along the
course), this tends to naturally focus on the elite professional runners, or
provide a view from a small number of fixed viewpoints such as the official
finish line photography."</div>
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<br /></div>
<div class="MsoNormal">
But this time, spectators with android phones can use the 'RunSpotRun'
app and allow their friends or family to re-live their race afterwards.</div>
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<br /></div>
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Dr Flintham continues: "We thought about developing the
app from the perspective that there's an interest in documenting the stories of
the amateur and charity runners who take part for friends and family,
especially at races like the Robin Hood Marathon, which the BBC wouldn't bother
with."</div>
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The app will capture the runners' bib number so it can
record the position and time that the runner has been spotted. With up to 10,000
spectators along the route, many collectively building footage by using
the app, all of the video clips of a particular runner can be automatically
extracted from their tags to make an individual montage video.</div>
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<br /></div>
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A prototype of the app was successfully used at the
same marathon last year - 17 spectators collected 11.5 hours of video and
managed to spot 2,500 runners. It might almost be enough to make me return to
half-marathon running!</div>
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<br /></div>
<div class="MsoNormal">
by Kate Richards</div>
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<br /></div>
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<a href="http://www.runspotrun.co.uk/">www.runspotrun.co.uk</a></div>
<br />
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Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com0tag:blogger.com,1999:blog-1539559086285062107.post-86413022620418653532014-09-09T10:07:00.000-07:002016-11-19T13:24:55.814-08:00The 15 tribes of outdoor swimming<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHt3L4l9XFMWRgOpIM0Pn7aau8uYo7n88KQ1E-EhLPcZwIZUfI-r27AAp-a4omRED323VFGTOX0g1SY5t25azQ0k7nmZZZaefHgLEMOuYyij3jTE5L2mtmPY3QW3d2cTBgY_h-zUoMVv8/s1600/IMG_00000527.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="View from island on Rydal Water, Lake District" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHt3L4l9XFMWRgOpIM0Pn7aau8uYo7n88KQ1E-EhLPcZwIZUfI-r27AAp-a4omRED323VFGTOX0g1SY5t25azQ0k7nmZZZaefHgLEMOuYyij3jTE5L2mtmPY3QW3d2cTBgY_h-zUoMVv8/s1600/IMG_00000527.jpg" title="View from island on Rydal Water, Lake District" width="320" /></a></div>
You've taken the plunge, donned a wetsuit, fitted some goggles and you start to come across other people indulging in this strange sport. Here's a secret - they are not all the same and they are mostly faster than you.<br />
<br />
Here' s a quick guide to the strange types who like to swim in cold water:<br />
<br />
<b>1/ The Novices</b>. These have only just learnt to swim and, now they can, they want to get the most enjoyment out of it. They love paddling out into a lake or a sheltered bay.<br />
<a name='more'></a><br />
<br />
<b>2/ The Newbies</b>. These are competent swimmers but have never done much of it up until now. Now they've discovered the pleasures of outdoor swimming, they're at it all the time.<br />
<br />
Sometimes Novices and Newbies sign up for "Events" because they are advertised as being "fun." At the end the Novices arrive by boat with a broad smile on their faces. The Newbies are dragged out of the water last, scowling because they thought they were better swimmers than that.<br />
<br />
<b>3/ The Triathletes</b>. These "train" in packs for triathlons. They are pretty fit but rarely swim for longer than a mile and may not be the most stylish swimmers. They can be fun to be around - but remember they are trained racers and when they see another swimmer they may see a rival to be overtaken. Sometimes you come across a lone triathlete at other venues, like a hound that's been separated from its pack.<br />
<br />
Sometimes Triathletes merge into...<br />
<br />
<br />
<b>4/ Iron People</b>. These do Ironman events, which may require them sometimes to swim for a little more than two miles. To be fair they will then go on to run a marathon and ride an awfully long way on a bicycle. Never get in the way of an Iron Person.<br />
<br />
<b>5/ The Clubbers.</b> Grew up in a swimming club and kept swimming endless lengths in swimming pools to keep fit. Discovering the open air is a liberating experience and they're having a ball out of doors. They're in it for the fun and they are fast and competent swimmers, who sometimes find it hard to slow down. <br />
<br />
<b>6/ The Masters.</b> They are still in a swimming club and, like the triathletes, tend to swim in packs. They're often found at "events" and turn up in a group and swim together, carefully checking their times and swimming in formation, like migrating geese.<br />
<br />
<b>7/ The Fitness Freaks</b>. There's not many of these outdoors but plenty in public swimming pools, usually after they've been to the gym. This is because their regime requires precise times and distances. Not many outdoor venues offer precise distances and none are marked with white lines. If an FF wears a tracking device, it tells them an utterly different distance from the advertised one - even if they think they are swimming straight. Which distance should they put in their training log? It's far too confusing.<br />
<br />
<b>8/ The Competitors</b>. For these people there is an "open water swimming season" - as there is for Triathletes, Iron Men and Masters. They spend the winter training indoors and during the spring and summer sign up for all the "events" and plenty of coaching. Even when an event really is meant to be only "fun", it's a race to them and they will be sure to be among the first to finish. Event organisers have to be sure any staggered starts allow them to be first over the line. Never get in the way of a Competitor.<br />
<br />
<b>9/ The Wildswimmers.</b> Wild swimmers would never be seen at a venue which charges or one where you have to swim round and round. They're looking for great scenery, great photos and the chance to battle some waves or drift on the current of a river.<br />
<br />
<b>10/ The Pioneers.</b> These are Wild Swimmers too - but they are the ones who go out and find new places to swim.<br />
<br />
<b>11/ The Endurance Addicts.</b> If they haven't yet swum the Channel, they soon will. These are the long distance swimmers, who have the stamina and skill to keep swimming for hours on end, usually with a boat in tow, just in case they need picking out of the water.<br />
<br />
<b>12/ The Ice-people. </b>For these the colder the water the better. Their open water season is the winter and the summer is just too warm. The most hardened of these head north in the summer to cooler waters. Their challenge is the Ice Mile - one mile at 4degrees C or less without a wetsuit. To achieve this you have to be pretty fit - because the quicker you do the mile, the less likely you are to go hypothermic.<br />
<br />
<b>13/ The Skins.</b> These never wear a wet suit. They can be found among Wildswimmers, Pioneers, Ice-people and Endurance Addicts but probably not in anything that involves joining a club. A subset of these prefer no clothing at all.<br />
<br />
<b>14/ The Elite</b>. These have probably been Olympic swimmers or national team swimmers and are much in demand with event organisers to headline their events. Sadly they are so fast, they never get much time in the water to enjoy the pleasures of open air swimming - that is unless they convert to Ice-people.<br />
<br />
<b>15/ The Outdoor Swimmers</b>. These may emerge from any of the other tribes and now they swim in all sorts of venues with all sorts of people and sometimes they wear a wetsuit and sometimes they don't and usually they have lots of fun.<br />
<br />
Some of the tribes are very serious about their stroke and have strict tribal rules about how to swim. These rules define such matters as the angle of the elbow and the angle of the feet. This may lead you to believe there is only one correct way to swim the crawl.<br />
<br />
Don't believe it. There are two ways: the Male way and the Female way:<br />
<br />
<ul>
<li>Male swimmers swim face down on the water - with the merest, slightest motion of the head to take in air occasionally. In a pool they'd be navigating using the lines but outdoors they are using their inbuilt male radar to keep a straight line from one point to the next.</li>
<li>Female swimmers swim on their side. It's possible they are rotating from side to side but when they go past you it's as if they glide past like sailing boats, having a good look at the view all round as they travel.</li>
</ul>
<br />
Personally I suspect the female way of being more efficient and I am trying to learn it - but I'm not sure I have the body shape.<br />
<br />
<b>Jon Hunt </b><br />
<br />
<br />Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com8tag:blogger.com,1999:blog-1539559086285062107.post-79118919611172117222014-08-30T08:27:00.002-07:002014-09-19T13:37:08.581-07:00Stone age exercise<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjwq9QHMcxRyTWA8DDOVX2dfGOW9FkckW26_5I_nFVBGNHsuwfODjoczW0y0mtHaft0XBjxs-P6g0XbYG60EZ9F58TlsKf6MxFQlh9k56D6RtXAW5xg_Cfmcr5PjBEwRobsMHZ7xSSv0/s1600/neanderthal.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Stone Age man , modern child" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjwq9QHMcxRyTWA8DDOVX2dfGOW9FkckW26_5I_nFVBGNHsuwfODjoczW0y0mtHaft0XBjxs-P6g0XbYG60EZ9F58TlsKf6MxFQlh9k56D6RtXAW5xg_Cfmcr5PjBEwRobsMHZ7xSSv0/s1600/neanderthal.jpg" height="216" title="How did Neanderthals keep fit?" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table>
I've been reading a lot recently about "paleo"
approaches to fitness - which goes hand in hand with the increasingly popular paleo
diet (or "lifestyle" as it's often presented).</div>
<div class="MsoNormal">
<br /></div>
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The principle behind paleo fitness is that we should be
exercising in ways that we were designed to, in other words, more like humans
from the paleolithic era. This time period covers most of human history, from
the first recorded use of stone tools about 2.6 million years ago to the
beginnings of agriculture about 10,000 years ago. Following this idea, the
exercise we undertake should be incorporated into our general life, not just one-off
trips to the gym or the pool. <br />
<a name='more'></a></div>
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Overall, natural outdoors exercise is recommended, so for
example, long walks with short bursts of sprinting, or brief but intense strength
training such as heavy lifting. Exercise machines are discouraged, as they only
work a narrow range of muscles, and rarely mimic the realistic movements needed
for hard work outside a gym. So-called steady-state or chronic cardio, such as
an hour on the treadmill (which I used to do in my childfree days) is damaging
to the body, say paleo experts, because it triggers raised cortisol,
inflammation, and free radical damage to cells.</div>
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<br /></div>
<div class="MsoNormal">
Moderation is also strongly emphasised. "Your workouts
should leave you strong and energised, not constantly sore and exhausted, and
exercise should never feel like a cruel form of torture you have to force
yourself through," says the popular paleo website paleoleap.com.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In essence, three categories of skills are encouraged:
manipulative (moving objects), combatative (self-defence), and locomotive (moving yourself around).</div>
<br />
<div class="MsoNormal">
Books have been written on the subject, but I've found plenty
of free guidance on the web. It's not so easy in practice - none of the other
parents are joining their kids on the monkey bars at the playground, or
scuttling up trees! Intriguing idea though, and I'll be following the progress
of paleo fitness with interest.</div>
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<br /></div>
<div class="MsoNormal">
by Kate Richards</div>
Anonymoushttp://www.blogger.com/profile/01446540567747891659noreply@blogger.com6tag:blogger.com,1999:blog-1539559086285062107.post-86368514653791203942014-08-06T10:08:00.000-07:002015-07-13T09:50:31.744-07:00How I lost 20 points from my blood pressure and ate loads of cake<b><i>...and also lost a stone over two years by eating more, not less.</i></b><br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhNfeHDEiK1AdBib3PqhRa5_QyFFLhrLpCsawK6AFhiv_ZD7U4f3Qy8NZvHTf_d1wG_Kiwj2ej03So9vIdAmY1JqcJgI3_PKzbOMo3pbPTbfp2YsGmKdhNbhUvYrWKI1iiU17PrNHPTgA/s1600/IMG_00000038.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Ullswater from Howtown Bay" border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhNfeHDEiK1AdBib3PqhRa5_QyFFLhrLpCsawK6AFhiv_ZD7U4f3Qy8NZvHTf_d1wG_Kiwj2ej03So9vIdAmY1JqcJgI3_PKzbOMo3pbPTbfp2YsGmKdhNbhUvYrWKI1iiU17PrNHPTgA/s1600/IMG_00000038.jpg" title="Ullswater from Howtown Bay" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>View across Ullswater, Lake District</b></td></tr>
</tbody></table>
It all started about two years ago. I won't say three years ago as that was when I went for my NHS Health Check. I ignored the results, which said I was overweight and that my blood pressure was starting to get high. And I ignored the offer of a visit to the doctor to discuss them. I still don't know what the blood test found. If it was serious I'm sure the doctor would have called me.<br />
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It may have started about six years ago when I started going on snorkelling expeditions with my teenaged children in our summer holidays - and began to realise I really wasn't fit enough.<br />
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So I started to seize opportunities to swim and extend my distance - a little bit of crawl, a little bit of breaststroke, a little bit of backstroke.<br />
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Then two years ago something snapped into place and I discovered unlimited crawl. It felt like I could go for ever and within weeks I achieved my first mile. On holiday I plotted a one mile course in a small bay - and swam it.<br />
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In Brighton I braved the rolling waves to swim part of the way between the two piers, wearing my old surfers' wetsuit. I rolled in those waves when I was a kid - and here I was back in them again. <br />
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I started searching around and found a dive site nearish my home where they allow swimming in a quarry. There followed several trips during the winter of 2012-13.<br />
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So here I am getting fit and having fun at the same time. And in the water nobody can get you on the mobile. You can't pick up texts and emails. Nobody can hear you scream - and you can't hear them. You have to unwind.<br />
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No matter. Friends and family clearly think you are mad. The words "mid-life crisis" get whispered. So an excuse has to be found. They were even more fretful when they lost me at Woolacombe beach, North Devon. Me, I was safely on shore having spent 90 minutes happily swimming into a strongish current. They just couldn't find me.<br />
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Last year's excuse was the Great North Swim in Windermere. A fundraising project. One mile across what turned out to be the Lake District's roughest water.<br />
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Then they expected me to stop. But I didn't. By the end of last summer I reached two miles. In the autumn I swam again in the Lakes, in Loch Lomond and in a loch even further north. <br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj79T8jd51BuShKh2y4nvt1ZgX0ZjJBuNF9sYclksz97Cn60D-ieWv6176o8K7FZgFqAD6kAtSOBzH6Dep0hWp3nWrTnYHXbXlty_TFqDc2qJbZARvyBKg6pxZajPZPSrIZGsIuM1tg3bo/s1600/10500552_10204074344244607_5875878529155503434_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="A quick rest on the Chillswim float in the River Trent" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj79T8jd51BuShKh2y4nvt1ZgX0ZjJBuNF9sYclksz97Cn60D-ieWv6176o8K7FZgFqAD6kAtSOBzH6Dep0hWp3nWrTnYHXbXlty_TFqDc2qJbZARvyBKg6pxZajPZPSrIZGsIuM1tg3bo/s1600/10500552_10204074344244607_5875878529155503434_n.jpg" title="A quick rest on the Chillswim float in the River Trent" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Swimming with a group in the River Trent </b></td></tr>
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Through the winter I kept going to the quarry, week in week out. Twice I swam in open air pools without my wet suit (which by now had been upgraded to triathlete standard). After a mile at 12 degrees I shivered uncontrollably for two hours - mild hypothermia.<br />
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And throughout the winter I read all the guides and watched the videos, wondering if I could maybe get a little faster - and keep up with some of the other swimmers I'd encountered. I achieved something called bilateral breathing - a five stroke routine during which you breathe on both sides and get a look at both sides of where you are. It was a little faster. Then in the spring I junked all the advice I'd absorbed. It was making my joints ache - so I relaxed and learnt, again, to roll with the water, only now with the ability to breathe and turn on both sides. I may sometimes seem to be the slowest person in the water when I'm out with others who've been swimming lengths all their lives - but, boy, am I having fun.<br />
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Then in February, wearing wetsuit, gloves and socks, I swam a mile at 5 degrees in the quarry. They say cold water swimming is addictive. I can't deny it. And even I think I must be crazy when I'm standing there about to get into water that's cooled to the temperature of the icebox in the fridge.<br />
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According to swimmers' lore, you can eat as much cake as you like within an hour of a cold swim. Maybe. I certainly consumed whole bars of chocolate several times. Always take a pack of chocolate chip cookies with you.<br />
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Three years ago at that NHS Health Check my blood pressure was 143/85. A couple of weeks ago it stood at about 117/62. My weight has moved from 13st 10 to 12st 7 or maybe even less - and I'm increasingly having to have cooked breakfasts. <br />
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In truth, rising blood pressure was a far greater threat to my safety than some of the minor risks I've taken in <br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeCEI0pygePVIBtgO-SBgvtO1-CqzpiYC92J6Z0GJcbKQhq1HU327Ltmc1PDGcFP0MpElCUuinWJ3rHywSoO0UZFaiGWJnB6SRQjvOVJYoSpKVaxCHNZdsjr3TZnVpb5zBI_YA-M4G16k/s1600/IMG_00000520.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeCEI0pygePVIBtgO-SBgvtO1-CqzpiYC92J6Z0GJcbKQhq1HU327Ltmc1PDGcFP0MpElCUuinWJ3rHywSoO0UZFaiGWJnB6SRQjvOVJYoSpKVaxCHNZdsjr3TZnVpb5zBI_YA-M4G16k/s1600/IMG_00000520.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> <b>
Peel Island on Lake Coniston</b></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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pursuit of watery destinations. There was a recent post on this site about open water safety. (<i><a href="http://sportandfitnessnews.blogspot.co.uk/2014/07/why-casual-swimmers-may-not-be-as-safe.html">Why casual swimmers may not be as safe as they think.</a></i>) It's fair comment - I started with a range of skills I acquired as a
teenager and had maintained to some extent. I may never have been the fastest swimmer but I was always one
of the most agile. There's a debate among open water swimmers about
using wetsuits. It's hard for a body to sink in a modern wet-suit. I may write about that at some time. I acquired an item
called a tow float, which is like an orange buoy. It gives visibility on lakes, lochs and in the sea.<br />
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But for all the measurable benefits, you still feel you have to justify the activity to your loved ones - and often to yourself - by setting yourself a challenge. That's one of two drawbacks I've encountered.<br />
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The second is the effect of all that cake and chocolate - and possibly of exposure to water that contains all sorts of natural substances - on the teeth. I can't think of any other explanation for their rapid deterioration in the last six months, nor for the size of my dental bill.<br />
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So I set myself a new challenge. And it takes me well beyond the second mile....<br />
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<b>Jon Hunt </b><br />
(A number of swims I've undertaken I've found on <span style="color: cyan;"><a href="http://wildswim.com/">wildswim.com</a>.</span> One or two I've added to the site myself)<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/bUJda6C9Ez8" width="420"></iframe>Englemed Newshttp://www.blogger.com/profile/08070998003790390019noreply@blogger.com0tag:blogger.com,1999:blog-1539559086285062107.post-26327097717216040482014-07-20T12:30:00.001-07:002014-08-06T10:07:51.336-07:00Why casual swimmers may not be as safe as they think<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqCr7zqVwncMsqWH-Nafdyd8YRyCZd5Xcc3g-G_6Az3fnWtVrydIPNoa0sYIyY_cCLBMzxST6E2O2ZYpdJum4XzpQPxtQRM1XJNvkSzPuPQq8cagsgBTINzIpe7IyS0hMJVvR0jkzuHWo/s1600/cold+water+pond.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="The Blue Lagoon at Abereiddy, Pembrokeshire, Wales" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqCr7zqVwncMsqWH-Nafdyd8YRyCZd5Xcc3g-G_6Az3fnWtVrydIPNoa0sYIyY_cCLBMzxST6E2O2ZYpdJum4XzpQPxtQRM1XJNvkSzPuPQq8cagsgBTINzIpe7IyS0hMJVvR0jkzuHWo/s1600/cold+water+pond.jpg" height="153" title="Careful in the water - The Blue Lagoon at Abereiddy, Pembrokeshire, Wales" width="320" /></a></div>
Every summer sees a spate of drownings - often in popular local swimming spots. Now a new study may help explain why some of those jumping into the water should not be doing it.<br />
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The alarming new survey results have found that, although four
out of five of adults claim to be able to swim, most can't
perform five critical water-safety skills.<br />
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The skills are floating or treading water for a minute
without a flotation device; entering the water safely and being able to turn
around and return to a point of safety; rotating from your front to your back;
exiting a pool without using a ladder; and swimming 25 metres without stopping.</div>
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<i><b>I fear I would be part of that majority, if I fell into freezing
cold water. </b></i><br />
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The charity STA warns that these skills
could save our lives. STA is an independent charity that teaches swimming, lifesaving and survival skills.</div>
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Dave Candler, STA President, says: "Tragically last
year we saw a high number of drownings in the UK and more needs to be done to
educate children, teenagers and adults about water safety and the dangers of
swimming in open water."</div>
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The survey also found that men aged 18 to 34 were the most
likely to say they could swim, but also have the highest drowning rate. When pressed,
over half (55%) could not perform all five skills. </div>
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"It's not just a case of learning to swim," Candler
adds, "as even the strongest swimmers can struggle in open water. Being
able to swim 25 (or even 100) metres in a warm pool in a swimming costume does
not make a person safe. If a person falls into cold water, the cold, the
current and the clothes will reduce the distance capacity by a huge percentage.<br />
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"The cold water can also result in the body going into shock - just one gulp of
cold water is all it can take."</div>
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This summer, he wants everyone to "understand the risk,
and enjoy the water safely and in supervised surroundings." Almost makes
me glad to be staying at home!</div>
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<b>by Kate Richards</b></div>
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