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Heart Rate Monitors
Added 5 Days, 1 Hour, 10 Minutes ago
Heart Rate Monitors:
Heart rate monitors have traditionally been seen as an accessory for exercise only required by the super fit or endurance athlete. We want to dispel this rumour, explain how they work and how they can be a useful training tool for everyone.
So how do they work?
When your heart contracts it creates an electrical impulse. This in turn makes your heart pump your blood around your body. It is this impulse that heart monitors detect. Most heart rate monitors come with a chest strap and watch. The chest strap fastens around your chest and has 2 sensors, one against each side of your chest. The chest strap senses your heart rate and transmits a signal using wireless technology to the watch. The watch displays your heart rate in beats per minute. Your heart rate is then used in conjunction with your personal details to calculate further information i.e. your maximum heart rate and how many calories you have burned.
Heart rate monitors are available without chest straps, but your pulse is only recorded and displayed on demand when your fingers are in contact with sensors on the watch. A chest strap in comparison monitors your heart rate throughout your exercise session and records more accurate information.
Many heart rate monitors are designed to be compatible with the most popular ranges of gym equipment. For example, when you wear your chest strap your pulse and calorie expenditure is shown on the treadmill display. If you wish to use a monitor in a gym make sure the signal from the chest strap is coded as interference from equipment motors can provide an inaccurate reading.
What exactly are they used for?
A heart rate monitor is an essential tool in ensuring that you are training within the correct training zone. These zones vary depend on what sort of training you are participating in and your personal characteristics. For example the heart rate zone you should work in is very different if you want to burn fat to that of an athlete who wishes to participate in a sprint training session. Some heart rate monitors beep and record how long you are in the zone for so you can accurately judge the effectiveness of you training session. Heart rate monitors can also be used as a motivational tool, a safety device, and if you desire, a fashion accessory.
How much should you spend?
Heart rate monitors vary greatly in cost from a very basic model at around £30 to a model, which will perform more complicated tasks at anything over £350. A basic rule is; buy the model which is going to suit you best. For example if you do not want GPS technology don’t buy one with it in.
Basic models are exactly that, basic. They record Heart rate, you can set basic zones and exercise duration. Some may also calculate calories burnt which can be a great motivator. Intermediate models do all this but often also record split times and averages for each split. Advanced models incorporate GPS technology and the ability to download and analyse data. Watches become more ergonomically designed and lighter.
There are many makes, models and variations on the market so its best to shop around. Prices are generally the same from any supplier so choose one you trust in case of any problems.
Finally make sure you follow instructions carefully and consult a professional before starting a training programme using a heart rate monitor. Although they can be used as a safety device and used to gain most effective results, this is only if they are used and programmed correctly.
We hope this has been of help and would really like any feedback you have on this article.
Enjoy your training from all at proFITme.co.uk.
Budget Details
Added 2 Months, 1 Week, 6 Days, 7 Hours, 39 Minutes ago
Budget 2010
Taxes
VAT
Change to the standard rate of VAT
- The standard rate of VAT will increase to 20 per cent on 4 January 2011.
- Zero rated supplies (such as basic foodstuffs, children's clothing and books), exempt supplies, (such as education and health) and supplies subject to VAT at the reduced 5 per cent rate, (such as domestic fuel and power) are not affected by this change.
- There are no changes to the Cash Accounting or Annual Accounting Scheme. See our guide on VAT rates explained: standard, reduced, zero, exempt.
VAT Flat Rate Scheme
- As a consequence of the increase in the standard rate of VAT to 20 per cent, the Flat Rate Scheme sector flat rates will be recalculated to reflect the increase.
- Some of the thresholds applicable to the scheme will be revised to reflect the increase in the standard rate of VAT. See our guide on VAT rates explained: standard, reduced, zero, exempt.
Insurance Premium Tax
Insurance Premium Tax – Increase in the standard and higher rates
- The standard rate of Insurance Premium Tax will be increased to 6 per cent, and the higher rate will be increased to 20 per cent
- These increases come into effect on 4 January 2011 and will apply to premiums received under taxable insurance contracts on or after that date
Corporation Tax
Corporation Tax Rates
- Legislation will be introduced to cut the main rate of Corporation Tax to 27 per cent for the Financial Year commencing 1 April 2011
- There will be further cuts in the main rate in future years: 26 per cent in 2012/13, 25 per cent in 2013/14, 24 per cent in 2014/15
- The small profits rate of Corporation Tax for Financial Year 2011/12 will be 20 per cent. This will be legislated in Finance Bill 2011. See our guide on Corporation Tax rates.
Corporation Tax Reform
- The Government will set out a more detailed programme for reform in the autumn.
Capital Gains Tax
Capital Gains Tax - Rates and Entrepreneurs' Relief
- From 23 June 2010, Capital Gains Tax will rise from 18 per cent to 28 per cent for those liable to Income Tax at the higher and additional rates
- Gains qualifying for Entrepreneurs' Relief will be taxed at a rate of 10 per cent and the lifetime limit of gains qualifying for Entrepreneurs' Relief will be raised to £5 million (from the previous figure of £2 million)
Too funny not to publish.
Added 2 Months, 3 Weeks, 5 Days, 14 Hours, 23 Minutes ago
The marathon man who cut a few corners
Anthony Gaskell, the 69-year-old who was the fastest ever pensioner in the London marathon, reveals the shortcut that lopped 10 miles off the course
The marathon is surely the most draining of all sports: Pheidippides, the ancient Greek soldier who originally completed the distance, collapsed and died on the spot after racing to Athens to give news of the battle of Marathon. With this in mind, it is perhaps a tribute to the marathon’s Corinthian purity of heart that, in an age of mass participation, more people don’t simply cheat. Because cutting the odd corner seems to be easier than you’d think.
This week, 69-year-old Anthony Gaskell was due to receive a plaque after running the fastest-ever time by a pensioner in April’s London marathon. Gaskell will not now be honoured after it emerged he had taken a shortcut during the race, climbing over a barrier where the course doubles back on itself at Tower Bridge and cutting out 10 miles.
How could this have happened? This year the 26-mile London marathon course was policed by 120 stewards, a small platoon of race referees and, of course, one million spectating tourists, family members and Lycra fetishists. Despite which, Gaskell’s very visible form of urban distance-shrinkage – leaping over a fence – seems to have passed without comment.
Other corner-cutters have planned more meticulously. In January, almost a third of the top 100 finishers in the Xiamen marathon in China were disqualified for, among other things, travelling sections of the race by car and hiring imposters to race in their place. Famously, Rosie Ruiz was the first woman across the line in the 1980 Boston marathon and gave a triumphant interview on national television, despite having caught a subway train to the finish and run only the last mile. In 1999, Sergio Motsoeneng finished ninth in South Africa’s 90km Comrades marathon after running in tandem with his doppelganger younger brother (they swapped places during toilet stops and were caught after post-race photos showed the pair in different watches).
It is open to speculation how much of this kind of thing goes undetected. Gaskell denies cheating, saying he took the shortcut simply because of an injury and never claimed to have finished. His act of course-shortening (which would have meant he had run the second half of the race at better than world record pace) only emerged because he was about to be given an award. For the amateur marathon-shrinker, the temptation would clearly be there; although with nothing more than kudos on offer, it is hard to think of a more apposite definition of only cheating yourself
Article courtesy of the Guardian.
Warm up and Cool Down.
Added 6 Months, 2 Weeks, 6 Days, 21 Hours, 7 Minutes ago
The Importance of the Warm up and Cool Down.
How do they prevent injury and improve performance?
Warm-up exercises are designed to prepare the body for the ensuing sporting activity. They have two functions: to prevent injury, and to enhance performance. A third, consequential effect is the increase in temperature and pulse rate.
When the body is sedentary (at rest), blood flow to the muscles is low as the need for oxygen for energy production is also low. The small blood vessels within the muscles are closed. When activity begins these blood vessels open and increase the supply of blood to the muscle tissue. At rest 15-20% of blood flow supplies muscles. This figure can increase to as much as 90% within 10 minutes of the commencement of exercise. A muscle can only achieve maximum performance when the blood vessels are functional. Physical work increases the potential energy output and temperature of the muscles, and this in turn leads to improved co-ordination and less likelihood of injury.
The increased blood flow to the muscles, combined with their increase in temperature, increases the elasticity of the muscle fibres. This also contributes to a decrease likelihood of injury. It is not only muscle fibres, but also tendons and ligaments, which also become more elastic with increased temperature and blood flow. Joints, specifically those enclosed within a capsule, (synovial joints) will also become more lubricated as more fluid is released into the joint.
A progressive warm-up leads to a marked decrease in the risk of injury and enhanced performance. The warm-up can also provide psychological readiness for the task ahead.
Warm-up exercises should start with movements of the large muscle groups (Upper legs, Chest and Upper Back), as these are the main sites where blood will need to be distributed to. After these general exercises, more specific work should be done. For example a footballer should concentrate on lower limbs while a Golfer may concentrate on the upper body, specifically shoulders and arms.
After this a more specific, technique based, approach should be achieved. For example checking a run up or practicing a tennis shot. The pace of the warm up period should be progressive and this period should last for between 10 and 30 minutes.
The intensity of the warm up should be adjusted depending upon the environmental conditions. For example in a hot, humid environment a warm up, although still vital, should be reduced in intensity.
Just as one gradually increases the amount of work prior to strenuous exercise (like a warm-up) so it seems sensible to slowly reduce exercise levels after exercise has finished. As previously mentioned, during exercise blood is diverted to the working muscles to increase the supply of oxygen and carry away waste products. After exercises there is a tendency for the blood to "pool", especially in the extremities. (Arms and Legs) By cooling down it improves the flow of blood back to the heart and prevent this pooling. It also aids in the prevention of dizziness and nausea.
Muscle stretches should be included in the cool down to return the muscle fibres back to their length prior to activity. These stretches should be static, stood still or seated, in order to aid in the reduction in temperature of the muscles and also aid in the mental relaxation and psychological wind down after exercise has finished.
The Importance of Hydration.
Added 6 Months, 2 Weeks, 6 Days, 21 Hours, 9 Minutes ago
Hydration.
Facts and Figures:
- Infants comprise of 73% water, due to their low body fat and low bone mass.
- In Old age, we consist of 45% water. Significant fluid is lost from the spine.
- Young males comprise of 60% water, due to less body fat and greater muscle mass.
- Young females comprise of 50% water, due to greater adipose tissue and less muscle mass.
- Adipose Tissue (fat cells) contain 20% water
- Muscle Tissue contains 65% water.
Whatever our percentage of water, it is always evenly distributed around the body if we are in good health and can be found in various fluid compartments.
Dehydration will occur when water loss, through sweating, urination etc, exceeds that of water uptake. If water is lost from tissues surrounding cells within our body, water travels from inside the cells to the surrounding tissues. This causes the net fluid volume to be reduced and therefore causing dehydration.
Dehydration can be recognised by many different signs and will differ between individuals. Some of these signs include; a dry cotton mouth, sticky oral mucus, thirst (already a sign of 10% dehydration), dry flushed skin, decreased urine output, dark coloured urine, loss of performance and slurred speech.
Maintaining hydration is vitally important for all athletes at all levels. Over 3/4 of the energy produced during exercise is in the form of heat. Chemical reactions inside the body can only take place within a very narrow temperature range so its regulation is vital. To prevent overheating the body has developed the sweating mechanism. In most conditions, except high temperature and humidity, sweating is successful in controlling the rises in temperature. This is providing enough fluid is available and the body is not dehydrated.
Blood is vital in the sweating mechanism but also carries oxygen to muscles and waste products away. Available blood shares these two tasks. Therefore, the higher the body temperature, the more blood is used for cooling through sweat and less is available to transport waste products from the muscles. The cooler you stay during exercise the better the muscles will function.
If an individual is dehydrated then the blood is needed to be transported close the skin?s surface to remove heat. Waste products will increase within the muscles and they will be deprived of oxygen. Symptoms will include feeling overheated in the face, throbbing temples, dizziness, weakness and a chill over the chest.
Guidelines to prevent dehydration:
- Drink regularly throughout the day. Thirst is a poor indicator of fluid needs so it is important to develop a regular pattern of drinking.
- During training: Sessions lasting up to 90 mins - Water should be taken at 250ml every 15 minutes. Sessions lasting over 90 mins - Isotonic sports drinks should be taken at 250ml every 15 minutes.
- Rehydrate before competition. Drink 2 litres of water between 4 hours and 1 hour before competition. Half will be lost through urination and the rest will prevent dehydration.
- Rehydrate after exercise.
- Avoid caffeine and alcohol. Both have a dehydrating effect on the body.
Sports Drinks
Hypotonic
Less concentrated than blood, Events up to 90mins, Contains some carbohydrates, Used for quick fix, e.g unsweetened fruit juice, mainly consist of Glucose and Sucrose
Isotonic
Same concentration as blood, Events longer than 90mins, Carbohydrates at 4-7%, Absorbed quickly, Glucose, Sucrose and Maltodextrin
Hypertonic
More concentrated than blood, Endurance Events, Large amounts of Glucose and Sucrose, Very slow absorption, At least 10% Carbohydrates, Results in dehydration, Can cause stomach cramps
Ankylosing Spondylisis
Added 6 Months, 2 Weeks, 6 Days, 21 Hours, 50 Minutes ago
Ankylosing spondylitis (AS) is a condition where the spine becomes inflamed and stiff, causing it to lose its normal shape. Sometimes it affects other joints in the body, such as the hips, knees and ankles.
What causes it?
No one knows precisely what causes AS, although some people with the condition have an inherited blood type that makes them more likely to be affected.
Tendons or ligaments attached to the spine become swollen. When this subsides, new bone grows that replaces tendons and ligaments. If the continues, the vertebrae (spinal bones) fuse.
Symptoms
Ankylosing spondylitis affects everyone in different ways, but some possible symptoms include:
- back pain and stiffness - you will probably find this is worse when you are resting and eases off when you move around
- aching in your chest where your tendons attach to your ribs, and pain when you yawn or sneeze
- pain in your Achilles tendon
- a general feeling of being unwell
- weight loss
- tiredness
- inflammation of your eye - if your eye becomes very bloodshot and painful, you should see your GP straight away as it?s important to start treatment as early as possible
- problems with your heart and lungs, but these are very rare - they are usually mild and can be treated
You may experience flare-ups when pain and stiffness are worse than at other times. Sometimes, your symptoms may get better or even stop completely. It?s likely that you will have less movement in your back as your bones fuse together, and you may develop a stooping, bent-over position.
Who's affected?
AS usually starts in the late teens and early 20s. Men are affected more than women.
What's the treatment?
- Prevent further problems by sticking to a healthy weight
- It's not possible to prevent AS and there's no cure. However, people with AS can prevent further problems by sticking to a healthy weight, eating a diet rich in calcium, vitamin D and protein, and avoiding contact sports that may damage the joints.
- Physiotherapy that includes back and breathing exercises helps to keep the spine and joints strong. Keeping active and taking regular exercise is key to keeping symptoms under control, improving posture and preventing spine deformities.
- Paracetamol or anti-inflammatory medication, such as ibuprofen, are used to relieve pain and inflammation. In serious cases, surgery may be needed.
Unlike most inflammatory conditions, many people find their ankylosing spondylitis gets much better as they get older.
Below is a Testimonial from Mr Bill Bolton to show the benefits that exercising with a proFIT trainer can have on such a condition:
I am a male in my mid seventies who has Ankylosing Spondylitis, a condition from which I have suffered since my late twenties and which has resulted in my spine becoming fused. I have for about fifteen years spent one hour a week at a physiotherapy group for those with this condition. While this has undoubtedly meant I have maintained some flexibility in my joints, it did not mean that I was fit and over my years has certainly declined. Just over a year ago I joined Neil's circuit training group, two one hour sessions a week and with his encouragement and enthusiasm the outcome has been a considerable increase in my fitness, despite the Ankylosing Spondylitis. I can now run, bend, lift my legs and turn with ease and speed. I am certainly a keen advocate of the circuit training for those of my age, and even those with my condition.
For more information concerning AS visit the National Ankylosing Spondylitis Society www.nass.co.uk.
