Gym reluctance among women

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.

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".



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".

The Carbohydrate Loading Question

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.

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. 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?

Health risks at the gym

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).

But what risks may I face at the gym?

Toying with getting a personal trainer

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?

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.

Couch to 5k for the New Year?

At this time of year, the temptation to make a new start is strong.

Research shows that our best chance of success comes from selecting a goal that is challenging, valuable, measurable, and specific, with a set deadline.

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.

"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.

The ups and downs of running

I've managed an average of three or so runs a week lately, which I'm fairly pleased with, but I've found my performance varies widely between runs. This could be due to things like the food and drink I've had that day, or how tiring my day's been (I run in the evenings).

But I thought, in case it might help, I'd read up about the best running technique. Performance Director of the Running School, Mike Antoniades, was asked by the BBC website for his top tips.

Athletics Advice from the NHS

 The NHS is advising Olympic onlookers to make sure they prepare thoroughly for the sporting confrontation. With the games around the corner, more and more people are participating in physical activity,  in order to emulate the sports in which they witness, inspired by some of Britain's top athletes.

The Olympics are inspiring more and more people
to participate in physical activity.

 However, many people doing so are unaware of what is required of their favourite athletes, making them prone to injury. Debbie Wright - an NHS public health consultant in Lancashire - stated “It's very important to warm up properly for a minimum of 10 minutes. Start with a few minutes of gentle exercise, such as walking or jogging, to get the blood flowing to your muscles. Gradually increase the pace
until you are running briskly.

 “Once your muscles are warm, do some gentle stretching exercises, paying particular attention to the muscle groups that you will be using, for example, legs for running and arms and shoulders for racquet sports.

 “A gentle cool-down after exercise will mean less muscle stiffness and soreness afterwards.”