Fitness, health and wellness

Prostate gland cancer?

2011-06-05T11:22:00.000-07:00

Thursday 26 May
My wife and I went to see the specialist surgeon at the Oncology Unit. He also explained to us the pros and cons of the 4 options we have. We can either wait and do nothing, or we can opt for removal of the gland, or the surgical removal of the cancer, or the radiation.

He said the cancer that was spotted is a focus, which means that they are not 100% sure of cancer, because the gland was infected.

Anyway, he did another rectal inspection of the gland and there was no pain or swelling of the gland. Then he sent me for another blood test for the PSA reading. My last reading in February was just over 3 he said. So I have to return to see him in 2 weeks' time. At this time we also have to discuss a treatment plan.

Keep well, and remember go for your tests. They are vitally important after the age of 45.

Lower Back ache

2011-06-02T02:20:00.001-07:00

Monday 23 May 2011

I have injured my back the previous Wednesday afternoon. I was helping to move my sister-in-law from the bed to a massage chair. She had suffered from a major stroke and was treated at home by her daughter.

Unfortunately I could not position my feet and body correctly in relation to her body. That is when I injured my back. Strangely enough, I did not feel anything untoward at that moment. It was the next day that I started feeling slight pain in my lower back. But then the pain got really intense on the Friday Afternoon. In fact, I was in bed almost the whole of the Saturday as well as the Sunday.

I had to go to our GP on the Monday, as the muscle on the left side of my spine (lower back) was in a spasm. He gave me a muscle relaxer. But I am not completely over the pain yet. It is better, but not completely well.

In retrospect, I should have asked for a referral to a physiotherapist, for further treatment.

Anyway, he booked me off for 4 days, until Thursday 26 May. So I returned to work on Friday 27 May 2011.

Be careful with your back. Back injuries are serious, as almost all movement is via our spine, or our spines are involved in almost all movement of the body, directly or directly.

Prostate gland cancer

2011-05-24T03:08:00.000-07:00

Hi

Last year on 20 May 2010, I had arthroscopy in my left knee. The knee is fine. I walk a lot. It favours uphill, and I have no complanints whatsoever.

A few weeks ago I went to our family doctor with flu. I also him to send me for blood tests to check blood sugar levels, cholesterol levels, prostate gland health etc.

The test came back with a high FSA reading, which means that something could be wrong with my prostate gland. Our doctor then sent me to a Urologist, who did a physical rectal inspection of the gland. I experienced no pain or discomfort and there was no sign of swelling of the gland. I also did not have trouble urinating, and I did not have the need to urinate frequently. (although I had some blood in the urine, which our house doctor picked up).

The urologist then suggested a rectal guide scope and biopsy, to make 100% sure that the prostate is healthy. I went for this procedure on Thursday 21 April. What a bloody affair.

Then on Monday 10 May I had to go and see the urologist, who had the results back from the lab. He told me that early signs of cancer was found in two places in my prostate gland. I had 4 options i.e. (1) I could do nothing or (2) I could go for hormone treatment where the testicles are removed with all the complications thereof, or (3) I could have the prostate gland removed, and face the negative effect thereof, or (4) I could op for radiation. Internal radiation is preferred rather than external radiation. With internal radiation radioactive pellets are inserted into the prostate gland via the penis. These pellets will then radiate the cancer away with time. The urologists asked me to discuss the problem and treatment with my family and then to come back to him when I have made a choice, on which treatment option to follow.

When I checked the pros and cons of the treatment options on the internet, I decide to go for the Internal radiation. My wife agreed. In fact, we went back to him on Friday 14 May. After that his office arranged with an oncology lab for the radiation pellets and things. He told me thes pellets are ordered from the USA.
I have to see that specialist now on Thursday 26 May at 1.00 pm

Keep well. If you are a male over 40, I urge you to go for these yearly blood tests.

High Blood Pressure - cures recommend by doctors

2011-04-23T22:41:00.000-07:00

If you have been diagnosed with high blood pressure (a reading higher than 140/90), you have to get treatment, as sustained high blood pressure could lead to other health problems, such as high blood pressure.
Some doctors recommend the following alternative cures for high blood pressure;
• Fish oil for arteries
One of the most important steps in lowering high blood pressure is to cut down on saturated fat – the kind found in red meats and dairy products. It is recommended that fish be eaten daily, even twice daily if possible. Alternatively omega-3 fatty acids can be taken as a supplement to help lower high blood pressure.
• Eat potassium rich foods
It is recommended that at least two bananas be eaten a day, since high potassium intake can prevent high blood pressure, and lower existing high blood pressure. Other fruits rich in potassium include: dates, apricots, kiwifruit, honeydew melons, nectarines, mangoes, avocados, watermelons, etc.
Some of the potassium-rich vegetable sources include: celery, Swiss chard, parsley, spinach, watercress, cucumbers, broccoli, tomato juice, sweet potatoes and winter squash.
Warning: High intake of potassium could be dangerous for those suffering from kidney disease. Check with your doctor before increasing your intake of potassium.
• Drink 15 glasses of water. It is the most important recommendation for lowering high blood pressure.
The above are recommended alternatives only. If you want to use one or more of these recommendations, you have to consult your GP first.

More health articles can be read at here.

Lose weight naturally

2011-04-03T21:19:00.000-07:00

It is possible to lose weight naturally, by combining a healthy diet with physical exercise and a healthy lifestyle. The underlying success guarantee of a weight loss program is that your energy input must not exceed your energy input.

The principles of a healthy diet are:

Eat a healthy breakfast. A cereal with skimmed milk and a fruit will suffice. The biggest mistake is to skip breakfast. A healthy breakfast breaks the “fast”, since the last meal the previous night. Skipping it may lead to overeating at the midmorning snack, or at lunch time.
Cut refined foods such as white sugar and white bread. In fact, there is already enough sugar in our fruits and vegetables.
Cut the salt, especially if you have high blood
pressure.
Cut the snacks, pastries and takeaways. Most snacks
are high in kilojoules and high in fat and salt. The same
can be said of pastries and takeaways. The best is to steer
clear of them.
Cut out fizzy drinks. Drink fruit juice diluted 50% with water. The reason why you have to dilute the juice is so that the water will help flush out waste from the kidneys, more easily.
Eat more fresh fruit and vegetables.
However, fruit contain a high level of sugar, and must therefore
be consumed in limited quantities.
Drink lots of water. You must drink at least 8 glasses of water, or 1 litre. You can drink more in extremely hot conditions, or if you are training.

It's time for action

2010-05-29T01:42:00.000-07:00

Hi everyone

It is time to get active. Last night I went for a walk, as part of my rehab. it was pretty cold. but I have skipped the day before and skipping 2 days in a row is not on.

My knee is feeling much better. I am working the muscles with the prescribed exercises.

Many people make the mistake of staying indoors in the winter. Keep on going. It is difficult to lose those extra kilos in the summer.

I am losing weight at the moment. My immediate target is to lose 10 kilograms. I now drink tea and coffee without sugar.

The only other thing I need to overcome is snacking on savouries and sweets. But it will come right.

Keep well
Greetings
Tommy

I am up and about after my op

2010-05-26T19:35:00.000-07:00

Update

It’s been a week since my op last week. I must say that I did struggle to sleep for the first few nights. But things got better with time. The problem was that one does not know which way to position the affected leg, and one has to change body position every now and then.

I do my walking every day, as well as the prescribed exercises.
The only things that I am not allowed are:
• Driving
• Stairs
• Unequal surfaces in general

Walking is prescribed, since it helps to strengthen the muscles and tendons of the joint. Furthermore the joint is kept flexible as well.
I have an appointment with Dr Swart in 1 week’s time.

C u soon!
Tommy

Arthroscopy in my left knee

2010-05-21T12:00:00.000-07:00

Update

As I have mentioned before, I consulted our GP on 3 May, and was off work on both days 3 and 4 May. I visited the Orthopedic Surgeon Dr KP Swart at St Georges Hospital on Friday 7 May. I tried to work on the Monday. I was booked on from Tuesday 11 May to Friday 14 May by Dr Swart.

I returned to work last Monday the 17th, but I worked very short days. The couple of days off work and the rest meant the world of good to my knee. It was actually not a good thing that I had to go back to work.

After I went to see Dr Swart that Friday, I also had a pre-op examination and interview. I had to obtain an authorisation code from my medical aid and I was told what to bring with on the day of the op (yesterday 20 May. I also received an exercise chart showing and instructing me how to exercise the operated knee for rehabilitation purposes.

Dr Swart explained to me in his surgery that three holes are made sort of in a triangle shape on the left, right and I think the rear side of the knee. A small camera is then passed through each hole in turn. He would then check on a monitor the condition of the cartilage and clean away loose debris or shave the cartilage smooth remotely. How clever!

The Big Day 20 May 2010
I had to report there at 6.00 am. I had nothing to eat or drink since 10.00 pm the previous night. I was in the ward at about 6.20 am.

Preparation
My heart rate, blood pressure, body temperature, bloods sugar level, and urine was tested. An ECG was done to check my heart function as well. Everything was OK, except that my blood pressure was on the high side - the reading was over 170. My left knee area was shaved - this hospital use baby powder and not a soapy lather. Then betadine antiseptic was smeared over the whole area.
The anesthetist came around later and they offered me a tablet to relax. I had to place it under my tongue.
The last thing I remembered was that I was wheeled to the operating theater waiting area at about 8.00 am.

Recovery in the general ward
I awoke in the general ward, with a drip on my arm. The nurse said my blood pressure was low at just over 90. I was also given a special solution intravenous for nausea, at my request. I felt terribly nauseous. I had a nice meal later, when I was feeling better. Dr Swart came to see me and said that my left knee interior was very red, and he booked me off work for 3 weeks. I will only return to work when the schools re-open after the extended June holidays !!!

I have a booking to see Dr Swart in 2 weeks time.

I was picked up at the hospital by a colleague of mine. On our way home we picked up a painkiller and an anti-inflammatory from a pharmacy.
My colleague lent me his crutches, as he has had 3 of these ops already. The biggest mistake he made the first time was that he sat down after the knee, with the intention of giving his knee a rest. He told me that the rehab exercises were vitally important for a complete recovery.

I will go for a short walk and do my exercises later today.

See you.
PS Dr Swart emphasized that the walking is important.

C u soon!
Tommy

PS I will post a pic or two soon!

Knee surgery needed

2010-05-11T17:06:00.000-07:00

Last Monday, 3May, I had to visit our family doctor, as I was suffering from acute pain in my left knee.

Previous symptoms
Somewhere in the last quarter of 2009 that I noticed that climbing up steps with my left knee was becoming strenuous and painful. At the instant when I have to raise my body with my left leg, I started experiencing pain in my left knee. I changed my walking route to avoid climbing those steps.

Over the last few weeks, I started walking again, after a lay off. I work in a new location, and there are many steps I have to climb each day. At the end of my walking routine, there are a number of steps that I have to climb, and that is where the trouble started again. My left knee was very uncomfortable.

My family doctor agreed that I should see an orthopedic surgeon, so that a scope of my inner knee can be taken

Orthopedic Surgeon
Last Friday, 7 May, I did see an orthopedic surgeon. he was actually very glad to hear that I walk for fitness. Jogging is very bad for the knee joints, he said.
He tested my left knee joint, and found that there is a possibility of cartilage damage inside it, as I experienced pain during one of the tests.

I got booked for the operation, on the 20th of May.

I had to go back to him yesterday for a stronger pain killer, and so that he could book me off work for a few days. Well, I got a stronger pain killer from the pharmacy, and he booked me off work for the rest of this week.

Look after your knee joints.

The types of Diabetes

2009-09-17T12:28:00.000-07:00

World Health Organisation recognises the following types of diabetes:
• Type –1, insulin-dependent diabetes mellitus
• Type-2, non insulin-dependent diabetes mellitus

There are two other kinds of diabetes, known as gestational diabetes and secondary diabetes. There is also a special kind of diabetes in India called malnutrition related diabetes.

Type-1 Insulin-Dependant Diabetes
This is the most severe form of diabetes. It develops when the pancreas either produce too little insulin, or no insulin at all. Insulin is necessary to convert blood sugar into energy. Without the correct quantity of insulin in the blood stream, blood sugar does not get into the cells, and remains in the blood. Because of their very low metabolism, people with type-1 diabetes depend on injections of insulin to increase their metabolism. This type of diabetes is normally found in young children, and is mostly hereditary.

Type-2 Non Insulin Dependent Diabetes
This type of diabetes is also known as adult onset diabetes. Although it seldom develops before the age of 40 years, it may occur at any stage. In fact, the incidence of type-2 diabetes in adolescents in on the rise. But because the symptoms are mild, they may not be noticed and the condition could remain undetected for a long period of time, even for years.

One common factor in both type-1 and type-2 diabetes is elevated blood sugar levels. However, unlike type-1 diabetes, type-2 diabetes is not a disease of the immune system. While people with type-1 diabetes must use insulin to live, most of those with type-2 diabetes are able to control the disease and even reverse it. This is possible by a combination of appropriate diet, proper weight control and adequate exercise.

Working your Upper Body with Aerobics

2009-08-20T12:01:00.000-07:00

Everyone knows that aerobics can be the most important thing in your life when it comes to fitness. Working out is something that a lot of people do, and for good reason. Doing aerobics or other types of workouts is a great way to make sure you are as healthy as you can be. However, aerobics not only helps you to be healthy, but gives you a chance to be more upbeat, and in better moods as well. Aerobics are all around good activities for you.

Sometimes, though, no matter how good an activity might be for our whole body, we want to focus on something smaller, like part of our body that we don’t’ like. It is always good to work out in a way that targets your whole body, but sometimes you might want to work on something that is really bothering you, or a point where you know you are very weak. This is where targeted aerobics comes in.

Our upper bodies are things that we know we want to work on. Our arm muscles and the other areas located above our waists are often the things that we don’t like about ourselves, and this are often what we want to change. We all need strong arms and a strong upper body, because we have to do a lot of motion during the day. That is why strengthening your upper body is so important.

When you are trying to target your upper body, repetitions are going to be the key. You want to move your body in a way that makes your muscles work. As you are running or walking, you want to have repetitions in your movements with your arms and your shoulders. These should be moved and lifted over your head, and then put back down again, but you have to be sure that you are constantly repeating this movement. This is a good place to have your jumping jacks, because each time you move your arms up and down you are going to be working those muscles.

There are also upper body swings which can be done, or bobbing and weaving, like the boxers do. Be careful though if you have a back problem, or if you have an old injury to your upper body. It is always advised to consult your family doctor first, before embarking on a training program of any sort.

Another great thing to remember is that each time you move your muscles you are making them stronger. If you want to get rid of fat on your arms, you have to move the part of your arm that you aren’t happy with. Attaching small weights to your wrists is a great way to strengthen your arms during aerobic exercise. I prefer holding very light dumbbells in my hands, while doing arm raises. (A pound in weight each is adequate.)

2 Most important roleplayers in training support group

2009-08-05T13:54:00.000-07:00

Two of the most important roleplayers which have to be part of any training support are
1 your family doctor and
2 your personal fitness trainer

Why is the role of your family doctor in this regard?
Your family doctor probably knows you since infant hood. He or she is therefore familiar with your body and your health. It is therefore possible for him or her to give you the best advice regarding your training. It could be aerobics, skipping or any other suitable type of training. You must always remember that not all types of exercise suit everybody. Your doctor will take into account your physical fitness and body condition, present and past illnesses, injuries and any medication you may be using at the present moment. It is therefore always advised that you consult your family doctor before starting any training program, especially if you are 35 and older, and have a family history of heart disease , etc.

What is the role of your personal fitness trainer in this regard?
Your personal fitness trainer will monitor that you use equipment correctly for safety and for effective work outs. He or she will also be the one that will motivate you to keep on going. It is really not easy to train alone. And in some instances, such as weight training, swimming and cycling, it is best advised to train with a partner, in case something happens.

Aerobics: Benefit with a training support system

2009-07-14T05:22:00.000-07:00

Make your family a part of your support sytem

You would do well to make your family a part of your training support system. Even while you are at home and not doing aerobics, you and your family can jointly work to live a healthier lifestyle by not smoking, by eating healthy foods, and getting outside more often, instead of sitting on the couch every day. Why not take your whole family to the gym to try aerobics workouts? This is a great way to bond as well as do something right for your bodies together.

Lastly, look to others who are doing aerobics to round off your support system. You can work out with a partner in order to stay motivated. Find someone who likes to do aerobics as well and go to the gym at the same time or attend the same classes. This can be great motivation. You can also look to more wider workout partners by joining an aerobics class. After your class and showering, hang out with these new friends and you’ll find that living a healthy life is rewarding and easier to do that you may have first thought. When you are starting an aerobics programming having a good group of support people can truly make all the different.

Go on in spite of weather

2009-07-06T01:22:00.000-07:00

Hi

I have just had a warm shower. It is winter here in South Africa. It is a cold day. The temperature is about 21 degrees Celsius.

It looked like light rain. But I decided to go for my walk. I put my raincoat in my sportsbag, slung it over my shoulder, and set off. It has not started drizzling yet. Although it feels imminent.

It is a good thing because as I was about half way, there was a chilly breeze in my back. So, I could put my jacket on. It is very light weight, with a hood.

So, keep on going, and keep warm and dry.

Cheers
Until next time
Tommy

Annual check up

2009-06-30T13:49:00.000-07:00

Hallo again

It is time for my annual check up. As a male of 50, I will have the following checked:
1)Blood sugar levels
2)Cholesterol
3)Prostate gland

The above tests are done clinically, and I will have to supply a blood sample.
My blood pressure and heart rate get checked on each visit to my GP.

It is very important to have these checks done annually. Problems can be detected. And the sooner heath problems are detected, the better the chance for picking up diseases such as cancer, and what not.

My advice to you my friend, do not skip your tests.

Greetings
Until next time.

Keep on going

2009-06-13T09:39:00.000-07:00

Hallo again

I had to lay off from training, due to the flue. I resumed training again on Thursday, and look forward to my walk tomorrow.

The secret is actually that one has to keep on going. It becomes very difficult to restart once you have stopped. I hope to regain my original fitness soon. The other important point to remember is that it takes time to regain one's original fitness. Just take things in your stride, until you feel at the same level of fitness again.

I am using Garlic as well as Vitamin C tablets at the moment, to boost my immune system.

Until next time.

Greetings

Tommy

Diabetes: The silent pandemic?

2009-05-30T14:16:00.000-07:00

Hi

In my community, there are very few households with senior citizens, in which one or more of those senior citizens do not suffer from diabetes type 2. And not only diabetes. It is normally accompanied by high blood pressure.

Doctors agree that it is the modern lifestyle that give rise to diabetes type 2. Furthermore, in my community, many senior citizens, when they retire from work, do not keep actively busy. They do not walk or do other exercise. I must add, the majority. There are a few who have realized that their health is also in their hands, and not that of the doctors alone. They realize that being healthy is more than popping pills or drinking medicine.

It for these reasons that I want to start a fitness club in my community. So many of my community are overweight or obese. It is claimed that being overweight or obese increases the risk to contract diabetes type 2 tremendously.

I suppose that knowledge is power, and I need to share the knowledge, with those who are ignorant. I would appreciate it if there is anyone out there who reads this post, who can guide me in starting a fitness club.

Thanks

greetings until next time.

Tommy

PS I have been hampered in my training, by a severe head cold/flu. So the last time I trained was actually last Saturday. I am looking forward to getting back into my program tomorrow morning, with a bit of power walking.

5 Myths about Hypertension and High Blood Pressure

2009-05-25T13:59:00.000-07:00

Improved detection and treatment of hypertension have played a major role in the battle against strokes and heart attacks. But harmful misconceptions about high blood pressure and its relationship to heart disease continue to abound.
• Myth no. 1 Treatment of high blood pressure is often worse than the disease. This is the most harmful of the myths. Medical staff can treat it simply and without discomfort or great expense for the majority of patients. Today’s highly effective medications can almost control blood pressure with minimal side effects.
• Myth no. 2 Mild hypertension need not be treated. If mild hypertension is left untreated, there is real danger of kidney damage and heart disease, such as an enlarged heart. The message is simple: all hypertension, no matter how mild, should be treated. Some people only need to lose weight, cut back on salt and increase their exercise. Others may require medication ranging from one pill per day to as many as 20 pills for extreme cases.
• Myth no. 3 Only tense or anxious people develop hypertension. Hypertension refers to the elevated pressure in the arteries, not to an individual’s personality. Many calm, even-tempered people have hypertension, and there are also tense, jittery types whose blood pressure is normal. However, anxiety or tension can produce a temporary rise in blood pressure.
• Myth no. 4 Older people need higher blood pressure to get enough blood to the brain and other vital organs. Studies have shown that older people with normal blood pressure live longer and have fewer strokes and heart attacks than those whose pressure is even slightly elevated. There is no proof that elevated blood pressure improves the brain function of the elderly; in fact, it can have the opposite effect, increasing the chances of strokes and mini-strokes – major causes of mental deterioration.
• Myth no. 5 High blood pressure is more common in old people. Hypertension may not be diagnosed until the age of 55 to 60 or older, but studies show that most cases develop between the ages of 35 and 45.

Weight Loss and Your Body Mass Index(BMI)

2009-05-19T23:39:00.000-07:00

You can easily calculate your BMI to check whether, according to your body mass, you are normal, overweight or obese. You are normal if your BMI is less than 26. You are overweight if your BMI is between 26 and 30. You are obese if your BMI is over 30.
Calculate your BMI as follows:
BMI = Body mass in kg divided by (length in metres squared). Therefore
a person with a body mass of 100 kg, and who is 1,8 m tall, has a BMI
of 100 divided by (1,8) squared = 30,864. This person borders on obesity.
For this person to have a BMI of 25, his/her body mass should be 25 x
(1,8) squared = 81 kg. The difference between 100 kg and 81 kg is 19 kg.
It would be difficult for this person to shed 19 kg just like that in
one go. It is recommended that such a person sheds 10 % of his/her present
body mass, which is 10 kg, initially. Thereafter, the final target is
the remaining 9 kg (19 kg - 10 kg lost already).
The following steps are recommended for less painful weight loss:
Calculate your BMI as shown above. (Ask your doctor or anybody else to assist you with the calculation, if needed.)
If you are overweight or obese, calculate what your mass for a BMI of 25 is supposed to be.
Calculate the difference between your current body mass and the body mass calculated in step no. 2. This indicates how many kilograms you have to shed.

As motivation, set for yourself an initial target of present body mass minus 10 %. If for example your body mass is 100 kg, you need to shed 10 kg, for a start. This will motivate you to get started and lose a chunk, which will be less daunting.

Change your diet and lifestyle. Always consult your GP before altering your diet and/or exercise problem.

About the Author:
Tommy Heugh is a Wellness Coach and a Fitness Instructor.
Visit his website at Health Fitness and Wellbeing.com

Kids need exercise

2009-05-09T12:55:00.000-07:00

Hallo again

I have just heard on the news that there was a survey done. It was found that a lot of junk food ads are played when kids are probably watching TV as well. It is no wonder that there is an alarming increase in overweight and obesity in kids.

It was found that the USA's and Germany's kids were the most overweight and the kids from Britain and Australia the least overweight. Interesting and alarming!

Bear in mind that kids do not play as much as 20 or 30 years ago. A lot of time is spent playing video games, or by watching TV.

Where does that leave us as parents. Get the kids away from the PC or TV and let them do some PT. Walk or play with them if possible.

Good luck!

Until next time.

Tommy Heugh

Exercise lowers blood pressure

2009-05-08T12:16:00.001-07:00

Hallo again

I must admit that I have been quiet for the last few days, but I am still training. One day I do power walking, and the next day I do light weight training.

Unfortunately I have inflammation in my right shoulder and the doctor has ordered me to rest the shoulder. I guess I have to do more ab training, alternated witht the power walking. Cross traing makes it more exciting.

One day, while I was lecturing at my ex-college, my blood pressure shot up to 160/8o, after a heavy argument with unruly, rude stuents. The doctor wanted to put me on chronic medication immediately. I refused. I continued with brisk walking. My blood pressure dropped to 130/80 again which is ok for a 50 year old!

The other day I went to doctor and my blood pressure is now 110/80. Not bad for a 50 year old! It just shows the valuye of exercising and fitness. Keep on going!

Whatever exercise or training you are doing, keep on doing that!

Greetings

Tommy Heugh

I am busy with a health and fitness website, which will be uploaded within the next few days!

Exercise lowers blood pressure

2009-05-08T12:16:00.000-07:00

Hallo agaiin

I have been quiet for a few days, but I am still going strong.

I can see and feel the benefits of being fit. All the years my blood pressure has been 130/80. One day, after an altercation with unruly, rude students at my ex-college, my blood pressure shot up to 160/80. The doctor wanted to put me on chronic blood pressure treatment immediately. i refused. I rather started exercising. My blood pressure returned to normal. And now it is even lower than before.

It just go to show that exercising and being fit does make a difference. keep going!

Keep on going

2009-04-15T03:26:00.000-07:00

Keep on going. Keep on doing what you are doing. I have vowed not to stop training again, except I get sick or injured.

It is so difficult to restart again!

I went for a brisk walk, doing an uphill and a downhill. My mucles are sore! But I must do it every day.

As I get fitter, I want to include a bit of light weight training as well.

Do not forget your core! Next time I will write about ab training also.

Cheers for now!
Tommy

Variety adds spice

2009-04-02T11:08:00.000-07:00

Hallo

Yesterday I warmed up by doing shadow boxing, and thereafter I hit the punchbag for a few minutes.

I believe in doing things differently now and then. Otherwise this will become monotonous and boring! You do not want your workout program to become a pain.

After that I did some thigh and ab exercises.

See you again.

Warm up and cool down properly

2009-03-31T13:27:00.000-07:00

Hallo again!

I must congratulate myself. I did start training again as promised. The weather did not permit walking, so I opted for a bit of weight training - not to build muscles like in body building - but more like in muscle toning.

I use light weights and many repetitions for this purpose!

Warming up is essential, as muscles can be torn, or you may cramp heavily. I prefer to spend at least 10 to 15 minutes in warming up. Here I do free arm swings, arm raises, fist clenching and twisting, as well as on the spot jogging. do not skimp on warming up. It is good for the muscles. warmed up muscles are more elastic than cold ones.

I trained my shoulder, chest, biceps muscles, using sets of 10. After each set of shoulder reps, i rest for a minute or two breathing deeply, and then proceed to the next set of 10, and so on.

After the training, it is good to do stretching exercises, which will allow the body to cool down gradually. It also ensure suppleness of the muscles.

Keep it up until next time.

Greetings
Tommy