Unfortunately, there is still a considerable fog that shrouds our society and fools us all into confusion about: what’s healthy and what’s not, what saves and what kills and ultimately what’s RIGHT and what’s WRONG. This shroud has spread itself far and deep into our medical establishment via the great and powerful pharmaceutical companies; our agricultural/farming industry via the monstrous pesticide, herbicide, and genetic modification companies; and ultimately our HOMES via TV, magazines, the prior mentioned, and our government.

As health and fitness professionals we get flogged daily on countless issues that seem to have equally powerful contradictory evidence to support both sides. (i.e. medications, fad diets, supplements, exercises, etc.) It truly has become maddening, and often in the name of the all mighty pound ££££!

The objective of this article is to shed some light – a lot of light. For the truth is not so far away if one knows where to look, who to talk to, and what to read. The point is this… drugs are most certainly not the answer. They cure nothing but symptoms while causing a host of other problems.

Sleep

Believe it or not, we are often sick, overweight, diabetic, and suffering from heart disease and cancer because we don’t sleep. The invention of the light bulb brought with it a host of chronic health concerns. In 1910 the average adult slept 9-10 hours per night for over 4,000 hours yearly. Currently we are lucky to get 7 for an average of 2,555 hours yearly. The body is punishing us for this.

Mammals are hard wired to store fat, become insulin resistant, and get high cholesterol during the longer days of summer, and then, to sleep (hibernate) or at least starve for a while, become insulin sensitive again, and drop cholesterol levels when the days are shorter (winter). This cycle was programmed into our physiology over a millennia. Electricity and the light bulb brought endless light, which the body interprets as endless summer. Now, we don’t sleep (hibernate) and we don’t starve (for carbohydrates). We are fat, and getting fatter!

Literally the later you stay up at night the more your brain will force you to seek energy for storage by eating sugar (carbs). Again, your body is thinking “endless summer before the winter.” Sugar is the only path to insulin release. (Please remember that ALL carbs that are not fibre, whether they are complex or simple, break down into sugar at the cellular level.) Insulin’s job is to store excess carbs as fat and CHOLESTEROL. Cholesterol levels increase to lower the freezing temperature of the cell membranes in preparation for the hibernation, that never comes.

Additionally, all of these late nights equate to massive “light toxicity.” This condition can cause excessive paranoid, aggressive, hysterical, and urgent behaviour – or STRESS. In this chronic state, blood sugar is elevated, taxing the insulin response, increasing CORTISOL levels in the blood which has powerful blood sugar mobilising effects. Get ready for this. This means if you are not paying attention to these factors, signs, and symptoms; and you stress yourself out too much – EXERCISE CAN MAKE AND KEEP YOU FAT!!! Rather than acknowledging these facts, the traditional medical establishment has given us Mevacor, Provachol, and Prozak… (£££?)

BOTTOM LINE: SLEEP 8-12 HOURS A NIGHT IN PITCH BLACK DARKNESS. AFTER ALL, IT’S FREE!!!

Your Body’s Many Cries For Water

The average body is 75% water!!! This vital element plays many crucial roles including: digestion, transport of nutrients, elimination of waste, circulation of blood, lubrication of joints and internal organs, and regulation of body temperature to name but a few. Research has shown that the average body NEEDS 1/2 its body weight in ounces of PURE water DAILY as a minimum to maintain adequate hydration. Because this amount may shock some of you, it’s not difficult to comprehend how at least half of the British population has been estimated to operate in a CHRONICALLY DEHYDRATED state for the majority of their lives! Research has also shown that many of the following are SYMPTOMS OF DEHYDRATION, and are treated with a high rate of success by simply drinking more water… …

• HYPERTENSION / HIGH BLOOD PRESSURE
• HEART BURN / INDIGESTION
• PEPTIC ULCERS
• ASTHMA
• ALLERGIES
• FREE RADICAL DAMAGE
• DNA TRAUMA
• WEAKENED IMMUNE SYSTEM
• TYPE II DIABETES
• FATIGUE
• LOSS OF MENTAL CLARITY AND FOCUS
• INABILITY TO PERFORM, FUNCTION OR CONCENTRATE

These symptoms are simply the various signs of the body’s water rationing system during periods of dehydration, and thus have often been MISTAKEN FOR DISEASE! Rather than providing the body with water, medical practitioners have traditionally been taught to treat these symptoms of dehydration with drugs.

Chronic pain that cannot be explained as injury or infection should be first interpreted as signals of chronic water shortage in the area where pain is registered – a local thirst. This includes DYSPEPTIC PAIN, RHEUMATOID ARTHRITIC PAIN, ANGINAL PAIN, LOWER BACK PAIN, INTERMITTENT CLAUDICATION PAIN (CRAMPS), MIGRAINE and HANGOVER HEADACHES, COLITIS PAIN, etc.

“Dry Mouth” or thirst is NOT a safe judge of hydration levels, it is actually a sign that the body has gone beyond moderate dehydration into a SERIOUS dehydrated state! PURE WATER is the key – it is the only element the body was meant to drink from an evolutionary standpoint. All other beverages (i.e. diet/regular soda, juice, coffee, tea, processed milk, alcohol etc) require much more water than they actually contain to process/detox/pass them out of the system, and thus, act as AGENTS OF DEHYDRATION.

BOTTOM LINE: TRY TO STAY AS HYDRATED AS POSSIBLE. DRINK AT LEAST 5 GLASSES OF PURE-FRESH WATER PER DAY.

Can the LAS deliver health promotion? – Leading by example

In November 2010 the NHS launched “self care week” across London (15-21st November 2010). Its aim was to help Londoners understand how to take medicines, treat minor ailments and to give them the tools to stay fit and healthy (NHS 2010). Steve Lennox Director of Health promotion for the LAS said “learning to look after your health is a good thing. It puts you in control, improves your quality of life and helps you live more healthily” (NHS, 2010).

The Ottawa Charter for Health Promotion (WHO 1986) stated that “the role of the health care sector must move increasingly in a health promotion direction, beyond its responsibility for providing clinical and curative services” and its aim was to “achieve health for all by 2000 and beyond”.

Whilst the most recent figures from the ONS (Office of National Statistics) show a trend of increased life expectancy, from 76 to 78 years between 2001 and 2008 for males and an increase of 80.7 to 82.1 for females accompanied by an increase in healthy life expectancy (ONS 2006 & ONS 2010), this may be a trend that is about to change. With the media suggesting that the current generation may be the first to outlive there children the WHO (World Health Organisation) warned in 2005 that an estimated one billion people are overweight and that the figure is estimated to rise to 1.5 Billion by 2015 (WHO 2005). In the same report Dr Robert Beaglehorn stated that “approximately 80% of Heart Disease, Stroke, and Type II Diabetes and 40% of cancer could be avoided through healthy diet, regular physical activity and avoidance of tobacco use”. This highlights that the aims of the NHS ‘Selfcare’ initiative are increasingly relevant. Whilst the health of the nation is the primary concern the benefits of health promotion are not merely physical. The increasing burden of poor lifestyle choices is currently estimated at costing the NHS some £4.2 Billion per year as well as the wider burden to the economy of a staggering £16 Billion per year (Department of Health 2010) and an estimated 18 million sick days annually (Comptroller & Auditor General, 2001). Moreover as the population ages, the number of people with a long standing illness or condition is expected to rise (Mooney 2009).

The ‘Selfcare’ page on the NHS website provides information on; weight-loss, getting fit, stopping smoking, cutting down on alcohol and eating more healthily (NHS 2010). The LAS (London Ambulance Service) supported this initiative, advertising it on its website and Chief Executive Peter Bradley reiterated his commitment to health promotion in his response to a government white paper this year stating that “ the Service increasingly sees public health promotion as being one of its key roles” (Bradley 2010).

It is clear then that Health Promotion is to become a fundamental and integral part of the future of the LAS and that road staff will be increasingly encourage to promote services and initiatives relating to good health.

The obvious way in which the LAS can contribute is to try to educate and influence some of the 1.2 million callers that telephone the LAS annually, but how can our staff lead patients to a healthier lifestyle?

According to the American motivational coach John C Maxwell “A leader is one who knows the way, goes the way, and shows the way.” (Maxwell 2001), so are NHS and LAS staff fit to lead the way?

As one of the largest employers in Europe the NHS employs 1.43 million members of staff (NHS 2009) representing a considerable proportion of the total UK population. If the NHS could mobilise its entire personnel to improve there own health they could be empowered as champions of health promotion both at work and in their personal lives with the potential to change the habits and health of the nation.

The LAS employs over 5000 staff (LAS 2010) and have contact with over 974,000 patients a year (LAS 2009). It is apparent from personal experience that habits on the road for the most part are far from healthy; I am a former semi-professional athlete, qualified Sports Scientist and Personal Trainer so I feel qualified to comment. This is perhaps backed up by the sickness record of LAS personnel. To put things in perspective the national average of sickness related absence from work was 5.8 Million days representing 1.5% of total available working time (leaker, D. 2008), where as the NHS figures are an average of 3.89% with the worst NHS work force being ambulance personnel at 5.91% (Bullard, I. 2010) making ambulance staff almost four times more likely to be absent from work for health related matters than the average worker.

So why are ambulance personnel apparently so unhealthy? It was reported that most ambulance staff are exposed to acute stressors at work and that many reported more chronic work related stressors compared with a reference group. The same study reports that more than 10% suffered from clinical levels of post traumatic distress, 10% reported fatigue levels placing them at high risk of sick leave and 10% suffered complete burnout (Ploeg & Kleber 2003). Another study suggests that “The mental health and emotional well-being of ambulance personnel appear to be compromised by accident and emergency work” (Alexander & Klein 2001) making mental health and stress a key factor in absence. Secondly back injury appears to be a major factor according to Mark Gough the Deputy Clinical Governance Manager of the West Midlands Ambulance Service ambulance staff are “seven times more likely to be back injured than in any other occupational group and they usually have to retire before their time” (Gough 2000).

It is easy to look at this information and to focus on initiatives that relate directly to mental health within the work force such as coping strategies and in back injury prevention through equipment and education. It is perhaps overlooked that general fitness levels can have a huge impact on both these factors and to the wider health and wellbeing of road staff.

Individuals who participate in regular exercise program that incorporates back and core conditioning programs significantly protect their backs from injury at work (Maher, C. 2000) and a literature review found that 32% of low back pain and back injuries could be attributed to being overweight in the first place (Leboeuf-Yde & Charlotte 2000). In separate studies exercise was shown to improve metal health, researchers at Duke University studied people suffering from depression and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication, interestingly the same success rate reported by taking medication (Panning 2000).

Research into the health and fitness of ambulance personnel suggests that 52% could be classified as overweight and 10% obese and that 54% of over 40 year olds and 24% of under 40 year olds in service found a basic work related test to be ‘taxing’, its findings recommended the incorporation of physical fitness standard within the service and that consideration should be given to reducing the age of retirement (Gamble et al 1991). Regardless of the recommendations it is clear that there is considerable need for improving the fitness of road staff and that this in turn could reduce two of the most common causes of lost time due to sickness.

There are many other issues within the service which studies show are detrimental to the health. Although there is little data specific to the number of smokers within the service it is apparent that a large number of staff smoke and the negative health implications of that are widely reported.

With long hours on consecutive days and the regular reality of not receiving a break, preparing good food is very difficult. Whether the individual is nutritionally conscientious or not it is often more convenient to make poor nutritional choices whilst on the road meaning that many road staff have a very poor diet.

Further more, studies show that shift work can have detrimental effects on health pertaining to the disruption of circadian rhythms reducing the quality and quantity of sleep, leading to fatigue and other mental health problems as well as cardiovascular morbidity and mortality (Harrington 1994). The same study suggests that compressing the work week into twelve hour shifts so that there is regular weekly blocks of time off and correct shift scheduling can reduce risks but that working for prolonged periods 48 – 56 hours per week such as on the B relief rota has serious health and safety implications.

At the beginning of researching this Health Promotion study I had planned to briefly highlight the hypocrisy of asking the ambulance personnel to promote health and then draw on my previous knowledge to recommend health promotion strategies within the service in depth. The reality I have discovered is that there are so many negative health issues within the service that little justice can be given to the subject within such a short piece of work.

It is however clear that if we are to ask road staff to promote health to our patients that we must first promote health within the service.

Whist the list of initiatives would be vast and require the sort of ‘selfcare’ model being adopted by the NHS to create a cultural change within the service some basic initiatives can be began immediately.

If the model is to make every Technician & Paramedic a community champion of health promotion then perhaps each complex, each station, requires its own officer or elected champion of health promotion to inspire change from within.

This could range from simply helping individuals access health and fitness in their local area to the organisation of inter complex or inter-service sports competition with the added benefit of team building.

The promotion of complex or service-wide stop smoking weeks and more freely available information on NHS discounts relating to smoking cessation services would add a social support structure to any individual’s efforts and reduce issues over staff smoking on or near NHS properties.

Ultimately the inclusion of an annual fitness assessment and the provision of fitness facilities within stations whether it be through fitness professional lead sessions to onsite gyms would consolidate the services commitment to health promotion and may actual bring financial benefits due to increased productivity and reduced sickness (Lechner 1997). Studies show that exercise can improved intellectual functioning, physical fitness, emotional fitness, coping ability, and lowered risk of disease (Paffenbarger & Olsen 1996).

Whilst this may raise issues of equity with LAS staff have access to facilities and services not available to all it seems that health promotion needs to start somewhere and if we can do nothing but promote the health of our own workforce we will have made a difference. The hope and potential is however far greater. If we can influence the health and well being of our 5000 staff and the wider 1.43 million NHS staff so that they each “know the way, go the way and show the way” there will be no need to create initiatives to get staff promoting health advice, they will be empowered as champions of health in their own rights and they will enthusiastically promote lifestyle changes because of their own experiences. Yes, the LAS can deliver health promotion but the change must come from within.

References

ALEXANDER, D and KLEIN, S. 2001. Ambulance personnel and critical incidents Impact of accident and emergency work on mental health and emotional well-being. Department of Mental Health, Medical School, University of Aberdeen and Centre for Trauma Research. The British Journal of Psychiatry (2001) 178: 76-81

Bullard, I. Sickness Absence Rates in the NHS: April – June 2010 Published by The NHS Information Centre for health and social care, Part of the Government Statistical Service.

Bradley, P. 2010. Service response to Government white paper. LAS [online] available at: (www.londonambulance.nhs.uk/news/news_releases_and_statements/government_white_paper.aspx). 21 October 2010

Craig, R. Hirani, V. 2009. Health Survey for England 2009-Volume 1- Health & Lifestyle
NHS Information Centre. Joint Health Surveys Unit in association with the National Centre for Social Research, the Department of Epidemiology and Public Health and UCL Medical School. London
Comptroller & Auditor General, 2001; tackling Obesity in England HC220 sessions 2000 – 2001, ordered by the House of Commons. The Stationary Office, London. 15 February 2001.
DH (Department of Health). 2010. Obesity. [online] available at: [www.dh.gov.uk/en/Publichealth/Obesity/index.htm]

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Eastwood, P. 2009. Health Survey for England 2009. Trend Tables. The NHS Information Centre, Joint Health Surveys Unit National Centre for Social Research Department of Epidemiology and Public Health, UCL Medical School.

Gamble, R. McBrien, H. Black, A. Cran, G. Boreham, C. Stevens, A. 2001. Physical fitness and occupational demands of the Belfast ambulance service. British Journal of Industrial Medicine 1991;48:592-596

Gough, M. 2000. cited in: Safer People Handling
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and care sectors. A report of the ‘People Handling Summit’ convened
by RoSPA on 20 October 2000 and background papers.

Harrington, JM. 1994. Shift work and health; a critical review of the literature on working hours.
Institute of Occupational Health, University of Birmingham, Edgbaston, United Kingdom. Sep;23(5):699-705.

LAS (London Ambulance Service). 2010. Ambulance service promotes benefits of self care. [online] available at: www.londonambulance.nhs.uk/news/news_releases_and_statements/ambulance_service_promotes_ben.aspx .15 November 2010. [accessed 29 December 2010].

LAS (London Ambulance Service) 2010. Working for us. [online] Available at: www.londonambulance.nhs.uk/working_for_us.aspx. [accessed 29 December 2010].

LAS (London Ambulance Service) 2010. London scoops ambulance trust of the year. [online] Available at http://www.londonambulance.nhs.uk/news/news_archive/london_scoops_ambulance_trust.aspx] 14 December 2009. [Accessed 29 December 2010]
Leaker, D. 2008 Sickness absence from work in the UK. Economic & Labour Market Review, vol 2, no 11, pp 18-22.
Leboeuf-Yde, Charlotte, D. 2000 Studies Spine; Body Weight and Low Back Pain, A Systematic Literature Review of 56 Journal Articles Reporting on 65 Epidemiologic 15 January 2000 – Volume 25 – Issue 2 – p 226
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Mayer, J. 2010 Firefighters & Back Injuries: The New Study. Fire Rescue Magazine, november 2010
Maher, C. 2000. A systematic review of workplace interventions to prevent low back pain. School of Physiotherapy, The University of Sydney Australian Journal of Physiotherapy 46: 259-269
Maxwell , J. 2001 – Quotation
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Paffenbarger, R. and Olsen,E. 1996. Lifefit; An effective exercise programme for optimal health and a longer fife, pp. 192-193

Ploeg, E. Kleber, R. 2003; Acute and chronic job stressors among ambulancepersonnel: predictors of health symptoms: Occup Environ Med 2003;60(Suppl I):i40–i46
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Bigos S, Holland J, Holland C, Webster J, Battie M, Malmgren J. 2009. High-quality controlled trials on preventing episodes of back problems: systematic literature review in working-age adults. Spine J. 9:147–168.
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Shi L. 1993. A cost-benefit analysis of a California county’s back injury prevention program. Public Health Reports108: 204-211

Standaert C, Weinstein S, Rumpeltes J. 2008. Evidence-informed management of chronic low back pain with lumbar stabilization exercises. Spine J. 8(1):114–120.

van Poppel M, Koes B, Smid T and Bouter L (1997): A
systematic review of controlled clinical trials on the
prevention of back pain in industry. Occupational and Environmental Medicine 54: 841-847.

Staying with your health and fitness plan is not as hard as you think.
When you get underway with your exercise programme you are full of enthusiasm and eager to see results. Three months down the track your enthusiasm has dropped off and even though you’re feeling fitter, the miracle hasn’t quite happened. You are in a prime position to become the next exercise dropout….

Maintaining interest

Learning and mastering new skills with the help of a Personal Trainer, at the beginning of an exercise programme makes it interesting and challenging. Variety keeps your mind and body challenged and the likelihood of you becoming bored is decreased. For example, instead of going to the gym each day or doing an aerobics class, you could go for a walk or jog or maybe even a swim or play a game of tennis. If you are unable to vary the activity, a Personal Trainer could advise on ways to change the intensity, frequency or duration of your exercise sessions….

Lack of Time

Fitting in your exercise should be a priority, but if work pressure is building up and your family and friends need more of your time, maybe it is getting too hard to plan a session. Lack of time is a reality for many of us. However, with a little re-organisation this can be overcome. Maybe you should reassess your original goals and priorities? With a little re-working your goals could adapt more easily to your new schedule. A few simple time management tips such as taking your gym clothes with you to work, keeping check of a daily list of things to do and enlisting the assistance of family and colleagues to complete your tasks, can give you more flexibility with your time….

Lack of Support

If you are able to exercise every day on your own and without the guidance of an instructor or trainer, you are one of the lucky ones! Most of us need the support provided by a friend or trainer to help us to keep to our task. Choosing activities with in-built support is one way to avoid becoming unstuck.
Support provided by your Personal Trainer can be in many forms; maybe you need personalised performance feedback on your progress that can only be provided by technical support, or maybe all you require to keep yourself focused is simple praise and encouragement. Whatever the level of support you need, a “3dlife” Personal Trainer is fully equipped with the knowledge and experience to help.

Exercise Programmes

We all consider that we could be exercising much more than we do. However, rigid and excessive exercise programmes are generally the ones from which individuals frequently dropout. Therefore, when selecting an exercise programme, ensure that you are able to have input and that you are in control of the decisions made regarding its overall design and content.

Staying with it

Identifying what can cause you to lose direction with your exercise programme and taking the best action for staying with it will not be as hard as you first thought.

10 tips to help you stay with an exercise programme:

1. Train with a friend, and/or a professional trainer.
2. Vary your workouts by incorporating at least one different activity each session.
3. Choose activities that you enjoy doing.
4. Set yourself short and long term goals that are measurable, realistic and positive.
5. Once a week train somewhere different. Instead of frequently going to the same location, go to a different one as often as possible.
6. Keep your programme short (30-75 minutes per session is all you need).
7. Be patient and remember that Rome wasn’t built in a day!
8. Have a professional re-evaluate your program/routine as often as possible.
9. Train at home, outdoors or at a facility where you feel comfortable. Do not train somewhere simply because it is fashionable to be seen there.
10. Be yourself, be positive, do what YOU enjoy doing and have fun!

We asked this question to a number of experienced runners of various ages…

Whether you’re just starting out, or have been running for decades, you’ll learn something from their answers…

How do I get started?

You could try walking for an amount of time that feels comfortable – anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, try adding one- to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes in one go…

Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you’re probably injured. Stop running immediately, and take a few days off. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult your GP.

Do I have to wear running shoes, or are other trainers fine?

Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters.

What’s the difference between running on a treadmill and running outside?

A treadmill ‘pulls’ the ground underneath your feet, and you don’t meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline.

Where should I run?

You can run anywhere that’s safe and enjoyable. The best running routes are scenic, well lit, and free of traffic. They’re also preferably soft under foot. Choose trails or smooth grass rather than roads. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure each time you run. Talk to other runners about the routes they run. The more varied your routes, the easier running will feel.

I always feel out of breath when I run. Is something wrong?

Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter. Concentrate on breathing from deep down in your belly, and if you have to, slow down or take walking breaks. If the breathlessness persists, slow your running down for a while and maybe consult your GP at your earliest convenience.

I often suffer from a stitch when I run. Will these ever go away?

Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, try not to eat any solid foods in the hour before you run. When you get a stitch, breathe deeply concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breathe through my nose or my mouth?

The Ideal is to breathe in through the nose and out through the mouth. However, this is not always possible. In reality it’s different for every individual and it will take some time to figure out what works for you… As long as you’re getting a good flow of air in and out, that’s the most important factor.

The stresses on the body at altitude are very high and a good level of specific physical fitness is highly recommended. The body goes through some quite dramatic changes, with certain systems, primarily the cardiovascular and circulatory systems, being asked to work much harder with much less fuel!

The oxygen density decreases the higher you climb. Therefore the body is asked to perform through a high intensity workload, with an ever decreasing oxygen supply. This effects energy output, the recovery process, hydration levels, brain efficiency, sleeping patterns and obviously breathing itself!

Oxygen, along with glycogen are the main fuel supplies utilised by the brain. So by definition, the more efficient your energy systems are within the body, specifically the ones concerning oxygen transportation, (aerobic energy system), the better the brain and the body will function.

Ideally, a specific training program should be adhered to, which utilises the aerobic energy system and the anaerobic energy system (oxygen deficit energy system).

If the body is asked to work at a very high intensity, or there is an insufficient oxygen supply, it will utilise it’s anaerobic energy system. This system taps into glycogen stores carried by the blood around the body. If this fuel source depletes, unlike a machine which at this point would shut down, it turns to it’s protein stores. Protein is the main nutrient required to re-build and repair the body. By using these stores the body is effectively eating itself!

Therefore, it is a good idea to increase the aerobic energy systems efficiency and capability, to delay the inevitable use of the anaerobic energy system for as long as possible.

The exercise should be as specific to climbing/ mountaineering as possible. It should utilise primarily the aerobic energy system and use the specific muscle groups associated with ascending and descending.

Hill walking/running, climbing the stairs, the versa climber machine, the step machine and the treadmill are all good exercises that will help improve a climbers fitness level.

The 6 week training program should be adhered to as closely as possible to maximise the improvements. The mainstay of the cardiovascular training should be within the individual’s own aerobic training zone.

There are 2 recognised ways to gauge whether you are training within this zone; the first is to do a heart rate equation:

• 220 minus your age. This will give you an estimated maximum heart rate in “Beats Per Minute”. EG; 220 – 32 = 188bpm.
• Take this figure (188bpm), and work out 65% and 85%: IE; 188bpm x 65% = 122bpm, 188bpm x 85% = 160bpm.
• These 2 figures are the top and bottom of what’s known as your aerobic training zone.

In summary, a 32 year old, should be aiming to get their heart rate between 122 – 160bpm to effectively work within their aerobic training zone.

The second way to gauge the training zone is to monitor your own breathing. A less accurate method but still useful, especially for climbers! If during exercise your breathing rate is fast but controlled (IE: you can string a sentence together), it is a safe bet that you are working within your aerobic training zone.

6 week training cycle:

Week 1:

Monday: 20-30 mins varied, moderate intensity cardio session.
EG: Incline walking, then 10 mins on a step machine or an exercise bike.
The cardio session should be followed by some specific leg exercises, squats, leg presses, leg extensions, step-ups. Core strength training should follow with abdominal crunches (sit-ups) and back extensions included. Finish with a 5 min warm down on a cardio machine or slow walk and then a full stretch.

Tuesday: 30 mins Hill work.
EG: Incline walking (preferably outside). Followed by core strength training (crunches and back extensions). Finish with a warm down and stretch.

Wed: 40 mins Interval Training.
EG: Intermittent moderate to high intensity cardio training (walking on an incline followed by jogging on the flat and then back to incline walking and so on. (Warm down and stretch).

Thursday: 30-40 mins Hill work.
EG: Incline walking (preferably outside). This incline session should be the steepest gradient of the week. Try to keep a steady pace and monitor your breathing to keep it controlled. NB: When walking on a steep incline try to place as much of your foot down onto the ground as possible. This will help disperse the load evenly through the muscles of the legs. (Warm down and stretch).

Friday: 30 mins varied, moderate intensity cardio session.
This session should be different to Mondays by varying the order of the exercises. EG: if on Monday the session started with an incline walk and then onto an exercise bike, swap them around so that you begin on the bike and finish with an incline walk. (Remember to warm down and stretch).

Saturday: 30-40 mins Hill work. (Outside).
This session should be of a moderate, controlled pace. Preferably outside. If you have your boots available for this session, it would be advisable to wear them. This will help break them in, whilst also helping you to get use to the feeling of walking in a pair of heavy boots! (Warm down and stretch).

Sunday: Off.

Weeks 2 – 4

Weeks 2-4 should be the same as week 1. Progression and improvement must be continued by constantly increasing the speeds, distances, levels and duration. The varied sessions should stay varied by consistently changing the order of the exercises. The hill sessions should increase in gradient and duration.

Week 5

Week 5 should consist of mainly hill work.

Monday: 30-40 mins Hill work (Preferably outside).
This session should be at a moderate to fast pace. The incline should be quite taxing as well. Try to ensure a steady pace is adhered to and breathing is controlled. (Warm down and stretch).

Tuesday: 30-40 mins Hill work.
Same as Monday.

Wednesday: 40 mins interval training.
No hill work on this session!!! Try to switch between fast cardio work to slow. IE: Running – jogging, jogging – walking, fast cycling – slow cycling. (Warm down and stretch).

Thursday: 30-40 mins Hill work.
Same as Monday/Tuesday.

Friday: 30-40 mins varied, moderate intensity cardio session.
As before, try to vary the order and where possible the program if exercising on a machine. (Warm down and stretch.

Saturday and Sunday: Off.

Week 6

Week 6 should contain mainly light cardio sessions as to preserve and maintain energy stores and levels built up during weeks 1-5. Each session should be of about 30-40 mins and be of a varied, moderate intensity. Jogging, walking, cycling or rowing are ideal. During these sessions pay particular attention to your breathing patterns and heartrate. Try to keep the intensity such that you don’t reach an anaerobic state, IE out of breath. Also allow enough time for a good warm down and thorough stretch, so as to promote flexibility in the muscles.

This training program can be joined at any stage, depending on an individuals own level of fitness.

Why is it so important?

Water makes up about two-thirds of our body weight. And it’s important for this to be maintained because most of the chemical reactions that happen in our cells need water. We also need water for our blood to be able to carry nutrients around the body.

Losing water

As your body works it produces waste products and some of these waste products are toxic. The body gets rid of these toxins through the kidneys in urine, and urine is mainly made up of water.

We also lose water through evaporation when we breathe and sweat. As the temperature rises and as we do more activity, this increases the amount of water the body loses.

To stay healthy, you need to replace the fluids you lose. And don’t forget, if the weather is hot or you are exercising, you will be losing even more water.

How much water do we need?

In climates such as the UK, we should drink approximately 1.2 litres (6 to 8 glasses) of fluid every day to stop us getting dehydrated. In hotter climates the body needs more than this. We also get some fluid from the food we eat.

Caffeine in drinks

Drinks that contain caffeine, such as tea, coffee and cola, can act as mild diuretics, which means they make the body produce more urine.

This affects some people more than others, but it also depends on how much caffeine you drink and how often.

It’s fine to drink these sorts of drinks, but we should also drink some fluids each day that don’t contain caffeine.

Signs of dehydration

One of the first signs of dehydration is feeling thirsty.

If you think you might not be getting enough fluids, check if you are showing any of these other common signs of dehydration:

• Dark coloured urine and not passing much when you go to the toilet
• Headaches
• Confusion and irritability
• Lack of concentration

The first principle to a healthy diet is to eat a wide variety of foods, because different foods make different nutritional contributions to our diets. Keep a balance between calorie intake and calorie usage; in other words, don’t eat more food than your body can use or you will gain weight. The more active you are, the more you can eat and still maintain the balance. Also, foods high in complex carbohydrates and fibre, low in fat, and cholesterol-free (fruits, vegetables, wheat, grains etc) should make up a high percentage of the calories you eat. The rest should come from lean meats and poultry, fish, and low-fat dairy products. This will ensure that you get the proper amounts of vitamins and minerals and help keep your fat and cholesterol intake relatively low.

There are several steps to be followed for a healthy diet. Carbohydrates should represent at least 50-60 percent, with protein about 20-25 percent, of total caloric intake. Keep your total fat intake at or around 20-25 percent of your total daily calories. Limit intake of saturated fat to less than 10 percent of your fat calories. If you need to lower your cholesterol level, keep cholesterol intake at 300 milligrams per day or less. Eat a diet high in complex carbohydrates. Maintain a moderate protein intake. Eat a variety of foods. Avoid too much sugar. Limit sodium (salt) intake to no more than 3,000 milligrams per day. Maintain an adequate calcium intake. Get vitamins and minerals from foods, not from supplements. Drink alcohol in moderation.

These are general recommendations that can be applied to most diets. For a more specific and accurate breakdown of your dietary requirements, it would be advisable to seek an individual analysis.

Carbohydrates are “fast” burning. They are easy for the body to convert to energy. However, they are not stored well. A diet high in carbohydrates may leave you feeling hungry. Balance is important. In general, carbohydrates are things that are grown (rice, wheat, oats, fruits, and vegetables).

Proteins are “medium” burning fuels. Proteins are important elements for muscle and tissue building and repair. Milk is a good source of protein. Meats (beef, pork, and poultry) are also a good source of protein; however, many are also high in fat. Fish, dairy products, legumes, nuts, and seeds are also good sources of protein.

Fats are “slow” burning fuel. Each ounce of fat you eat has twice the calories of an ounce of carbohydrates or proteins. This is why “fat” foods are harder to “burn-off”. Fat is important. It aids digestion, helps keep skin and hair healthy, and is an important “fuel” source.

The amount of energy needed to sustain these basic functions is referred to as the basal metabolic rate (BMR). This rate will vary from person to person and depends upon many factors including age and body composition. People who are more muscular (i.e. have a lower percentage of body fat) require more calories to maintain their BMR. Muscle uses more calories to maintain itself than fat. The average human stores about 1,500 calories in muscle and another 300 calories in the liver. Extra calories are stored as fat. However, fat is processed slowly in the body. If you continue to eat more calories than your body needs, it will continue to store the extra calories as fat. The capacity of the human body to store fat is almost unlimited. People who are obese can store almost a million calories within their body. Fat is a major source of fuel for exercising muscles. Therefore, some fat is necessary. As muscle deplete their fuel reserves, they are replaced by fat from the body’s fat stores.

Nutrition and exercise play a major role in “fuel” use and overall good health. A fit body is strong and efficient and can handle more stress. Understanding nutrition, healthy diet, and how foods are broken up into “fuel” will help put you on the road to better health.

Carbohydrates are “fast” burning. They are easy for the body to convert to energy. However, they are not stored well. A diet high in carbohydrates may leave you feeling hungry. Balance is important. In general, carbohydrates are things that are grown (rice, wheat, oats, fruits, and vegetables).

Proteins are “medium” burning fuels. Proteins are important elements for muscle and tissue building and repair. Milk is a good source of protein. Meats (beef, pork, and poultry) are also a good source of protein; however, many are also high in fat. Fish, dairy products, legumes, nuts, and seeds are also good sources of protein.

Fats are “slow” burning fuel. Each ounce of fat you eat has twice the calories of an ounce of carbohydrates or proteins. This is why “fat” foods are harder to “burn-off”. Fat is important. It aids digestion, helps keep skin and hair healthy, and is an important “fuel” source.