too skint to get fit?
by Lou Stewart
too skint to get fit? | facilities for free | everyday tips - you won't even know you're exercising | help and info
We all want Beyoncé's backside, Becks' pecs and Jolie's energetic joie de vivre. But how can us mere mortals compete with the bodies beautiful without five-star gym memberships, weekly seaweed wraps and regular detox camps? If your diet consists more of baked beans than baked trout, then read on. We promise to show you how to get fit without the funds, tone without the tenners, slim without the spondees. And there's even another use for those baked beans…
why bother?
Regular exercise will:
- Strengthen your heart and mind – it improves the flow of oxygen to the brain which will aid focus, alertness, relaxation and clear thought
- Protect you against illness such as colds – it boosts our immune system by increasing concentration of white blood cells which help to combat colds, flu and other airborne viruses
- Improve your sex life – it aids blood flow … and stimulates the endocrine glands increasing the sex hormone, testosterone.
Celebs eh? Those smiling faces, happy dispositions and endless energy. While the lavish lifestyles play a part, so do their fitness levels. Regular exercise not only helps you shed a few excess layers of 'cosiness', but you'll find your energy levels increase, you'll sleep more effectively and improve your stamina – which, as your partner will confirm, can only be a good thing. When we exercise, our bodies release endorphins. These feel-good chemicals – legal and free – not only make us feel energised, but increase confidence, happiness and the ability to cope with stress. Ever heard of running off a hangover? These little guys leave Berocca, Bloody Mary's and marmite toast for dead when it comes to sorting you out. If they came in a bottle we'd buy them, so why not employ your body to produce some for free? Get out there and get moving.
getting started – test your fitness
© stockbyte
While the wealthy elite hand over fists-full of cash to pumped-up Adonises to assess their fitness level at the gym, the cheapest way to begin your quest is to go online. There are hundreds of sites dedicated to health and fitness, and many have useful tools like calorie counters, body mass index tables and pre-exercise fitness tests. Try NetFit, which provides a fitness test and cut-out-and-keep score charts so you can keep track of your progress. You'll run through tests which measure your resting heart-rate, lung size, flexibility, upper body strength and balance. An even more comprehensive site is The Fit Map. The training zones calculator tells you exactly how much exercise you need to be doing to achieve your fitness goals. For example, a 25-year-old woman who wants to 'burn body fat' will need to achieve a heart rate of 117 beats per minute (bpm), three to five times a week. To improve her fitness, she'd need to regularly increase her heart rate to 156bpm (but don't overdo it – you don't want to end your first week towards fitness prematurely due to injury). A mine of information is just a few clicks away.
Precautions before you start:
- Consult your doctor if you have any medical problems (heart disease, blood pressure, diabetes, blackouts, arthritis or back problems)
- Start gently and build up gradually over a few months
- You should be able to hold a conversation during exercise. Stop if you have difficulty catching your breath, develop chest pains, or feel weak, dizzy or faint
- Don't exercise if you are ill or feel very tired
- Wait for two hours after eating before exercising, but don't exercise on an empty stomach
- Drink lots of water before you start, while you're exercising and after you've finished
- Always warm up before you start exercising and cool down when you have finished (stretching is great).
(September 2003, resources updated January 2005)
