Steve Haywood Health & Fitness

An article by Rob Scott © 2007 Steve Haywood Health & Fitness

Sports massage is a form of massage which involves the manipulation of soft tissue. This is primarily for people involved in regular exercise or physical activity. Soft tissue includes skin, muscles, tendons and ligaments. Sports massage is designed to help correct problems within soft tissue that are caused by repetitive and strenuous physical activity and trauma.

The application of sports massage before and after exercise or physical activity can enhance performance, aid recovery, and prevent injury.

Where did Sports Massage Originate? Read the rest of this entry »

During the week before a competition, your two main aims are:

1 to fill your muscle and liver glycogen stores so that you compete with a ‘full’ fuel supply.

2 to keep well hydrated.

Depending on the length and type of event you are competing in, you may benefit from special eating plans, such as carbohydrate loading and/or a reduction in fat intake -as you rest and taper your training before the event. Ask your coach or personal trainer for details on the correct eating plan.

Supplements

Advice to UK athletes on the use of supplements, taken from The Global Drug Information Database:

In light of concerns about contamination and poor labelling of supplements, UK sport, the British Olympic Association, the British Paralypmic Association, National Sports Medicine Institute and the Home Country Sports Council have issued a position statement on supplements. They advise UK athletes to be ‘extremely cautious’ about the use of any supplements. Anti-doping rules are based on the principle of strict liability and therefore supplements are taken at an athletes risk.

Several studies suggest that a well-balanced vegetarian diet is compatible with successful athletic and exercise performance.It is important for vegetarians to achieve a good mix of proteins. Some recipe ideas include;

• Tortilla or wrap filled with re-fried beans
• Bean and vegetable hot-pot with rice or pasta
• Quorn chilli with rice
• Peanut butter sandwich
• Lentil soup with a roll
• Quorn korma with naan bread
• Stir-fried tofu and vegetables with rice
• Tofu burger in a roll

Dehydration has an adverse effect upon performance in exercise and sport. A loss of 2% in your weight during exercise (indicating loss of fluid) would correlate to a loss of 10-20% in maximal aerobic capacity.

A good indication of hydration levels is the colour of a participant’s urine. ‘Pale yellow’ or ‘very pale yellow’ would indicate a participant is within 1% of optimal hydration.

An article by Linda Haywood © 2007 Steve Haywood Health & Fitness

The Fitness Food Pyramid

One should aim to include a variety of foods from each group in the list below, every day;

• Fruit and Vegetables 5-9 portions a day
• Grains and Potatoes 4-6 portions a day
• Calcium-Rich Foods 2-4 portions a day
• Protein-Rich Foods 2-4 portions a day
• Healthy Fats 1-2 portions a day
• Discretionary Calories Around 200-300 for regular exercisers

An article by Linda Haywood © 2007 Steve Haywood Health & Fitness

General guidelines for stretching;

• Stretch the major muscles 3-5 times per week.
• Static stretching (no bouncing) is advised following exercise.
• Hold each stretch for 20-30 seconds. Read the rest of this entry »
  
  

An article by Linda Haywood © 2007 Steve Haywood Health & Fitness

The aim of core stability training is to stabilise the spine and assist lifting movements. A strong torso will reduce potential injury to the lower back. A great ’six-pack’ alone will not do this. Indeed, simply doing crunches and sit-ups with secured feet can lead to increased stress on the lumbar vertebrae and even aggravate the spinal discs and joints. Read the rest of this entry »

A qualified personal trainer will provide expert supervision allowing you to improve your fitness with a minimum or risk to your health. Qualified personal trainers will undertake an extensive lifestyle analysis, which includes;

• an assessment of physical activity patterns, including a detailed record of current and past levels of exercise. Read the rest of this entry »
  
  

An article by Linda Haywood © 2007 Steve Haywood Health & Fitness

“Physically active adults have a 20-30% reduced risk of premature death and up to 50% reduced risk of developing major chronic diseases such as coronary heart disease, stroke, diabetes and cancers.” (Chief Medical Officer 2004)

Physical Benefits of Exercise:

• Strengthens the heart Read the rest of this entry »
  
  

“I am a member of a running club and found recently that no matter how hard I train my performance didn’t seem to improve. I contacted Steve Haywood to utilise his expertise as a personal trainer. After 5 sessions, Read the rest of this entry »