End of Year Resolutions

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We are in the final 4 months of 2013. Have your New Years’ fitness resolutions gone to plan? If not, should you give up your goal of improving your health and fitness this year, grow bitter and curse the powers that be for making it so hard for you to get fit and be healthy?

Or should you take responsibility for your situation and make changes?

 

Read and act.

Seek motivation; don’t wait for it to fall into your lap.

From time to time I have people say to me something along the lines of, “it’s easy for you, you’re so motivated” or “it’s easy for you, you’re so fit” or “I wish I could be as motivated as you are”.

Well, here’s the thing. Firstly, it’s not always easy for me, and I’m not always highly motivated. My energy levels wax and wane. When my energy is low, I keep going because I know that if I just keep chipping away, sooner or later the tables will turn, my energy levels will pick up, and I’ll  be ready to go. I don’t leap out of bed and think YIPPEE I’m going for a run every morning, but I do keep trying to do something pretty much every day. And that doesn’t always pan out.

Secondly, it hasn’t always been easy for people who are fit. Most people have had periods in their lives when their fitness levels have dropped and they have had to summon the motivation to get back into it, and I’m certainly one of them. That’s when a goal and a well thought out plan can make all the difference. You need a plan that will push you enough to get you fitter, but not push you so much that you overdo it and injure yourself. If you’re not sure about planning your training, seek help. You’ll be surprised how easy it all becomes if you have a plan set out before you in black and white.

 

Anyone can be motivated.

Motivation is not something reserved for people who are fitter than you, or “better” than you. Motivation is not something that descends from on high. Motivation is something that you need to learn how to use. I’m not highly “motivated” to cook dinner, clean my house, have a shower every day, clean my teeth every day, do the washing, do any number of mundane and boring things that I do each and every day, but I still do them. Sometimes, that’s just the way with exercise. It’s just got to be something that you do. Without thinking about it. Automatically. Then when the endorphins kick in, you’ll be unstoppable!

 

So how do you “just do it” when you really don’t feel like doing it?

  • Take action today.  Not some time next week, not tomorrow, TAKE ACTION TODAY. Even if it is just a little tiny step towards where you want to be, TAKE ACTION TODAY. Set out a training plan for the next month, enlist a friend to exercise with, resolve to get up 10 minutes earlier every day this week and do some simple body weight exercises at home like sit ups, push ups, squats and dips, all of which can be done in your own bedroom.
  • Set yourself a goal. Specify it, by writing it down. Make it Realistic. Make sure you can Measure whether or not you hit that goal, make it Achievable, make it Rewarding, and make it Time limited. Yes, that’s right, make it a S.M.A.R.T. goal. It might not be what you first set out to achieve at the beginning of the year, but that’s OK. There’s no rule against reassessing your goals.
  • Once you’ve set out one or two main fitness goals for the rest of the year, take some time to plan how you’ll reach this goal. And remember, keep it realistic. If you’ve never run before, perhaps planning for a 5km fun run before the end of the year will take your fancy. Far enough to be a challenge, but short enough to be very achievable. Just pick out a run, and “go for it”.  “Go for it” setting out a training plan so that you know precisely what training you’ll be doing and when you’ll be doing it. If you don’t know what you’re doing, enlist help.
  • Set out your reasons for doing it; write down why you want to achieve your goal. I’ve got a few reasons to exercise, but the main one is I like how it makes me feel. I like feeling strong, I like knowing I can run for a couple of hours without conking out! I guess it gives me a sense of power. There are lots of other reasons, but I reckon that’s my main one. Yours may be different. Whatever the reasons, write them down, and stick them up where you can see them. Right next to your alarm clock would be a great place!
  • Bust your own excuses. Don’t let excuses keep you on the couch. Stuff like “I can’t because”, “I don’t know how” “I don’t know how” “I could if….” are all excuses. Catch yourself when you make excuses that are preventing you from being as fit and healthy as you’d like to be. When you do catch yourself, ask yourself these questions: What is the truth? What do I want? What action can I take? (If you’re anything like me, the truth is you don’t want to finish the year fatter then when you started).

 

Let’s be very clear about this.

 

Your feet aren’t going to get up and start running all by themselves, are they?

You need to make a decision to act.

If you need help, remember that’s what we are here for.

You just need to ask for it.

 

We can help you

The low down on cholesterol

heart rate

 

Finding out about cholesterol can be a little confusing. First of all, what is it? Secondly, why is it bad for us? Is it all bad for us? Do we need it for anything? What can we do, short of medical intervention, to keep cholesterol in check?

This straight forward guide to cholesterol will help you keep yours at a healthy level.

 

What is cholesterol?

Cholesterol is a fat which is waxy in texture. It finds its way around the body in the blood and is found in all the body’s cells. It’s essential for the smooth functioning of the body. Whilst some cholesterol is taken in through the diet, about two-thirds of cholesterol is manufactured by the body in the liver.

 

What do we use cholesterol for?

Cholesterol is produced by the liver and also made by most cells in the body. It is carried around in the blood by lipoproteins – more about them later. The body uses small amounts of cholesterol for:

  • the integrity of cell membranes
  • manufacturing hormones including oestrogen, testosterone and adrenal hormones
  • aiding certain metabolic processes, such as your body’s production of vitamin D
  • helping the body digest fat and absorbing nutrients, via the production of bile acids

 

 LDLs, HDLs and VLDLs

  • Low density lipoprotein (LDL). This is what’s known as the bad cholesterol. It carries most of the cholesterol that is delivered to the cells, and when it reaches high levels in the bloodstream, it can clog up your arteries.
  • High density lipoprotein (HDL), is called the ‘good’ cholesterol. It helps remove excess cholesterol out of the cells, including cells in the arteries.
  • Very low density lipoprotein (VLDL). All of the lipoproteins are made up of cholesterol, protein and fats. VLSLs contain the highest amount of triglycerides of all the lipoproteins, which make them the worst type of cholesterol.

 

Blood Cholesterol Levels

It is recommended that cholesterol levels should be 5.5 mmols per litre IF there are no other risk factors present. If there are other cardiovascular risk factors like smoking, high blood pressure or pre existing cardiovascular heart disease, you should aim for a level of 2 mmols per litre of blood. Around about half of all Australian adults have a blood cholesterol leverl above 5mmol/l. Have you had yours checked lately?

 

HDL/LDL Ratio

This is the ratio of good cholesterol (HDL) to bad cholesterol (LDL). The ratio is determined by dividing the LDL cholesterol into the HDL cholesterol. For example, if a person has an HDL cholesterol of 50 mg/dL and an LDL cholesterol of 150 mg/dL, the HDL/LDL ratio would be 0.33. The goal is to keep the ratio above 0.3, with the ideal HDL/LDL ratio being above 0.4.

 

Which foods contain cholesterol?

  • Eggs
  • Animal products that are rich in fat such as meats and full fat dairy foods.
  • Prawns and other shellfish
  • All foods from animals contain some cholesterol. Foods from plants do not contain cholesterol.

 

Dietary tips for lower cholesterol

Generally, cholesterol from food has very little effect on the blood cholesterol level; the amount of saturated fat you eat is far more important. That’s good news if you’re looking to throw another shrimp on the bar -b this summer, as shellfish are generally low in saturated fats and are a good source of omega-3s.

 

Foods to avoid – I’m sure this list won’t surprise you

  • Fatty meats
  • Processed meats like salami and sausages
  • Snack foods like chips
  • Most takeaway foods, especially deep fried foods
  • Cakes, biscuits and pastries.

 

The dietary “do’s” of cholesterol

  • Increase the amount and variety of fresh fruit, vegetables and wholegrain foods you have each day.
  • Choose lean meat (meat trimmed of fat or labelled as ‘heart smart’).
  • Limit fatty meats, including sausages and salami, and choose leaner sandwich meats like turkey breast or cooked lean chicken.
  • Have fish (fresh or canned) at least twice a week.
  • Replace butter and dairy blends with polyunsaturated margarines.
  • Include foods in your diet that are rich in soluble fibre and healthy fats, such as nuts, legumes and seeds. The fibre will help to “mop up” cholesterol
  • Limit your cheese intake.

 

Cholesterol Cutting

Foods

  • polyunsaturated oils such as sunflower oil and safflower oil
  • oats
  • legumes
  • alfalfa sprouts (YUM)
  • garlic and onion

 

Plant Sterols

Plant sterols are found naturally in plant foods including sunflower and canola seeds, vegetable oils and (in smaller amounts) nuts, legumes, cereals, fruit and vegetables. Some margarine and milks have concentrated plant sterols added to them. Margarines enriched with plant sterols may help lower LDL cholesterol.

 

Cholesterol lowering lifestyle tips

  • Lower your triglyceride levels by cutting out alcohol, and if that doesn’t seem possible, reduce your alcohol intake to no more than one or two drinks a day. Avoid binge drinking.
  • Don’t smoke. Smoking increases the ability of LDL cholesterol to get into artery cells and cause damage.
  • Exercise regularly, and by regularly, I mean daily. At least one bout of exercise which will get you huffing and puffing a bit. Include more incidental exercise in your day. Getting up from your desk and having a walk around for a couple of minutes has been shown to reduce blood triglyceride levels. Exercise increases HDL levels while reducing LDL and triglyceride levels in the body.
  • Lose any excess body fat. Being overweight may contribute to raised blood triglyceride and LDL levels.
  • Control your blood sugar levels, particularly  if you have diabetes. High blood sugars are linked to an increased risk of atherosclerosis (‘hardening of the arteries’).

How To Fend Off The Menopause Midriff

menopause midriff

“Healthy Diet Won’t Stop Menopause Weight Gain”

menopause midriffThat’s a nice scary headline for women of a certain age, isn’t it? It’s one that did the rounds of online news sites a couple of weeks ago now.

Not so scary really when you stop to read the fine print though!

 

In a study of 7000 healthy Australian women age 48  to 56, researchers found  those who ate the most healthy foods gained just as much weight over the six years of the study, as those who ate the least healthy foods – about 1.7 kilograms.

 

Is the middle aged spread unavoidable?

Well, not really. If you eat too much of anything you will gain weight, regardless of the health value of the food. So whilst eating healthy food won’t stop you gaining weight in your late 40′ s and early 50’s , eating less of it will. Chief researcher, Clare Collins said “Women, on average, will gain two kilograms over the menopause years and the only women who resist that are women who put either extra focus on their diet or extra focus on physical activity or both,”

 

“Our earlier research had found people who had a higher diet quality score also consumed more calories, because if you have a greater frequency and variety of healthy foods you also consume more energy,” she said. “So the good news is we showed they don’t gain [more] weight.”

Analysis of the study’s data also seems to be finding a link between high fruit and vegetable intake and less weight gain. Collins suspects this is due to switching from unhealthy foods.

 

My experience

A couple of months ago, I was the lightest I’ve been since year 11 at school. I was training for a half marathon, so doing quite a bit of exercise, though not the mileage I’ve done for previous races. I upped my resistance training, which I think really helped with fat burning, and yes, I was watching what I ate very closely for the month prior to the race. Before I popped something into my mouth, I considered whether it would help me go faster, or whether it would just end up being dead weight I’d have to carry around the course. Getting on for two months later, I am still sitting on the lighter side of my usual adult weight range. It’s unlikely this is due to loss of muscle or bone mass due to the type of exercise I do. It is due to eating less food and being pretty much alcohol free. Even just a couple of glasses a week gives your calorie intake a boost of up to 400 calories.

 

So… how to fend off the menopause midriff?

The peri-menopausal and post menopausal health message is pretty much the same as at any other time of your life.  If your diet isn’t up to scratch, include more fruit and vegetables in your diet. Eat less food, drink less alcohol and exercise more to fend off the menopause midriff.

Is better hydration the secret to improving my running performance?

For most of us, the answer is a resounding yes. 

[EDIT 2019: current research shows loss of body weight is not a great measure of dehydration and it’s effect on your performance]

A conversation with a client the other night prompted me to analyse my own fluid intake during races. It was surprisingly little, even though I’m well aware of the value of hydrating. It’s interesting how you can overlook the little things.

Dehydration resulting in a loss of just 1% of your body weight can cause a loss in performance. Levels of up to 3% are quite common in sports of around 1 hour duration, and you can reach this level quite quickly if you go into an event under hydrated. Studies have shown when dehydration causes a 3-5% loss in body weight, work capacity decreases by as much as 35-48%. One of our runners weighed in before and after the SMH half marathon to find she’d had a 2% loss of body weight-probably more as she was weighed in the clothes she ran in, which would have retained some of her sweat, therefore weighing more.

To find out how much fluid you lose during an exercise session you need to weigh yourself naked before and after the session, or if not naked, in the same dry clothes before and after.  Weighing yourself before you exercise, then weighing yourself afterwards in the same clothes will give you a false reading, as the clothes you run in will most likely retain some of your sweat, giving you a heavier reading. Take the difference of your pre-exercise and post exercise weights, then add 100 gms for every 100mls of fluid taken in whilst exercising. This will give you the amount of fluid you have lost during exercise. Each kg of weight lost represents 1 litre of fluid lost. You should measure this long term, and take note of temperature and humidity as well as exercise intensity, and use it to predict how much fluid you should take in during the course of an exercise session.

How do I know if I am  dehydrated?

If you’ve lost more than 2% of your body weight using the method above, you’ve definitely moved into a dehydrated state, and remember just a 1% loss of body weight can cause a loss in performance. Other signs and symptoms include

  • Thirst/dry mouth
  • Headache
  • Dizziness
  • Nausea
  • Fatigue and tiredness. Literally feeling like you could just stop running and go to sleep.

Other more serious signs and symptoms include vomiting, tingling of the limbs, muscle cramps, difficulty breathing and death.

Most if not all of these could be put down to something else, but if you get a few of the symptoms, it’s worthwhile doing an analysis of your fluid intake during a race. Think about how much you drink prior to the race as well as during. You’d be lucky to take in 150mls from each of those little plastic cups you scoop up at the water stations (I have just measured one about 3/4 full).

How much fluid should I take in to perform at my peak?

This depends on a number of factors. To get a true idea of how much fluid you should take in during a race, you need to go through the pre and post workout weighing procedure over a period of time to predict how much fluid you are going to lose, given a certain set of circumstances. Things that effect your dehydration rate include:

  • temperature and humidity
  • exercise intensity
  • how used you are to the conditions
  • clothing
  • baseline hydration status
  • individual differences

Pre-race hydration

You should go into an event well hydrated. The colour of your urine is a good indication of your hydration status. If it’s clear, you’re well hydrated. If it’s like tea, then start drinking. For a week or so prior to your event, be very conscious of the colour of your urine, and adjust your fluid intake accordingly.

Fluids on the day

Keep in mind that each person’s needs will be different, but as a rule of thumb you should go for:

  • 500-600mls of water of sports drink 2-3 hrs before the start. In reality, this means having about a glass and a half of water when you get up. This will give your body time to pass any excess water out of your system before the race.
  • 200-300mls 10-20 minutes before the race
  • 200-300 mls every 10-20 minutes to maintain fluid loss at less than 2%

If you don’t normally drink before the race, be a little cautious about going all out on these recommendations first up, but you should be working towards around about these amounts over a period of time. Practice on your long runs first, then try it in a race.

If you don’t normally grab a drink at every stop, do so. Even if you just take a couple of mouthfuls each water station, that will help, but taking in a couple of cups would be better.

If you’re a bit scared of changing what you consider to be a proven formula, even if on analysis you realise you’re not taking in nearly as much water as indicated above, at least make sure you go into race day well hydrated. Do the wee test. Make sure you drink enough water for your urine to be running clear the day before the race. Even if you do nothing else, you will most likely see an improvement in your performance through this alone.

Reference: National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes J Athl Train. 2000 Apr-Jun; 35(2): 212–224.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323420/ sited June 24th 2013
 Image courtesy of Marcus / FreeDigitalPhotos.net

 

DISCLAIMER: Any information contained in this document is obtained from current and reliable sources and is solely for the purpose of interest and information.  Individuals receiving this information must exercise their independent judgment in determining its appropriateness for their particular needs. The information and training advice is general in nature and may not be suited to the recipient’s individual needs. Medical advice should always be sought when starting an exercise program. As the ordinary or otherwise use(s) of this information is outside the control of the author, no representation or warranty, expressed or implied, is made as to the effect(s) of such use(s), (including damage or injury), or the results obtained. The author expressly disclaims responsibility as to the interpretation of the views contained in this article, ordinary or otherwise. Furthermore, the author shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. The author shall not be responsible for any damages resulting from use of or reliance upon this information. Readers of this document are solely responsible for compliance with all laws and regulations applying to the use of the information, including intellectual property rights of third parties.

 

Top Ten Fat Blasters

fat blasting exercisesHere are 10 essential things you need to know if you are exercising for fat loss.

 

1. Burn Fat In Bed

The benefits of exercise as a fat burner continue long after your cool down. In fact you can even burn fat whilst you’re asleep. This increased energy expenditure, that is, calorie burning, is much greater when you have been exercising at at least 75% intensity. That’s running beteen a 7 and 8 out of 10 on the Rating of Perceived Exertion (RPE). So keep those interval training sessions going.

You might be able to think of other ways to increase your energy expenditure in bed. If so, go for it!

 

2. Don’t Work in the “Fat Burning Zone”

The body does burn a greater percentage of calories from fat in the “fat burning zone”  -about 65% of your maximum heart rate, but overall, you burn more calories when you work at a higher intensity. So whilst a lower percentage of calories burned will come from fat when you are working at a higher intensity, you will burn more calories overall at a higher intensity, and  more calories from fat as well. It’s the overall calories burned that is important in weight loss, so keep the intensity up (when your body is ready for it)

The chart below explains it.

Low Intensity – 60-65% MHR High Intensity – 80-85% MHR
Total Calories expended per min. 4.86 6.86
Fat Calories expended per min. 2.43 2.7
Total Calories expended in 30 min. 146 206
Total Fat calories expended in 30 min. 73 82
Percentage of fat calories burned 50% 39.85%

Source: From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000

 

3. Enjoy Your Exercise

There’s  no use choosing an exercise that you are not going to enjoy. Whilst energy burned is dependent on the activity itself, it is also dependent on how much effort you put in, how well you can perform the activity, how long you do it for, and how often. I’m not saying you have to leap out of bed at 5:30am on these cold, wet, dark mornings, and say “Yippee I’m going for a run” but if you choose something you enjoy most of the time, you’re far more likely to keep it up. Train with a group, set yourself a goal such as a fun run to get you through those tough moments where you feel totally unmotivated (which believe it or not we ALL have), choose something practical and accessible. Running is a great exercise for enjoyment. You can do it with friends, you can go as hard or as easy as you like, it’s very accessible – just a pair of shoes, shorts and t-shirt, plus your undies of course, and you’re away. What could be more simple and enjoyable?

 

4. Use Large Muscles to Up the Calorie Burn

You need to get your large muscle groups involved for a serious fat burning workout.  The greater the overall muscle involvement, the more calories will be burned in the workout. Anything that recruits your thighs and bum will be a winner on the fat burning front. Running of course fits the bill, as does rowing, so if you’re at the gym, jump on the rowing machine. Don’t overdo the rower first up though – it is very hard on your lower back so you need to do  little bits frequently and build up to rowing further, rather than go hammer and tongs on your first attempt. 2 -5 mins first up at a slow pace will be fine.  Take a look at this video for some good tips on rowing technique. Well worth the 5 mins before you jump on a rower.

 

5. Develop Your Aerobic Capacity

Fat burning activity has to be sustained for a reasonable length of time, for maximum results. Whilst sprinting might be a great exercise, you can only sprint for a short period of time. For maximum fat burning, you need to be doing at least 20 minutes of fat burning exercise a few times a week. Increase your endurance by doing longer, slower bouts of exercise -perhaps a long slow run, or running efforts of 10 minutes duration at a slightly faster pace than if you were just going out for a jog,  with a  few minutes recovery interval in between efforts. You’ll find you’ll be able to do more repeats of your faster fat burning exercise if you improve your endurance.

 

6. Interval Training Maximises Calorie Burn

Interval training is where you have an effort, and then a rest interval. Contrary to popular belief, the “interval” is actually your rest time-which has little impact on fat burning, but is interesting just the same. Interval training is great: if used correctly it can make you run faster, improve your aerobic fitness, and burn more fat. In short, it makes very effective use of your time. To get the most out of interval session, join a group where you can be overseen by a trainer or coach who can help to ensure you are working at just the right intensity, and doing just the right amount of training.

 

7. Carry That Weight

Weight bearing exercise such as running uses more calories than those in which your weight is supported, such as swimming or cycling. It’s because you have to move your body weight against gravity.

 

8. Run In A Fasting State?

Does running before breakfast burn more fat? Possibly. If the body exercises in a fasting state (for example when you have gone overnight without eating) it has to rely on fat stores for energy. On the other hand, the lack of a ready energy supply could mean you don’t work as hard or for as long as you might have done otherwise. Play around with this and try the same session both before you’ve eaten and then on other days when you haven’t. Compare your times, how you felt, how long you could sustain the effort and make a judgement for yourself on this one.

 

9. Keep Challenging Yourself

If you want to keep up the results, you need to keep up the intensity. As you get fitter, you’ll be able to run faster, and do more. Your body will be able to cope with increasing demands on it. If you just keep doing what you’ve always been doing, the benefits will plateau.

 

10. Keep On The Move

Research has found that leaner people tend to stand and move around more than overweight people in their normal daily life. The Mayo Clinic found that non -exercise activity thermogenesis (NEAT) was up to 350kj (or nearly 90 kilocalories) higher each day, in people who move around more. If you have a desk job, set your alarm to get up and move around every 30 minutes. It’s so easy to get bogged down in something and have a couple of hours go by without you every having moved more than your fingers and your eyelids! Take a look at sitting can be deadly for more on why you should get up and move around.

Walking to the biscuit tin doesn’t count by the way!

 

 

Image courtesy of AKARAKINGDOMS / FreeDigitalPhotos.net

DISCLAIMER: Any information contained in this document is obtained from current and reliable sources and is solely for the purpose of interest and information.  Individuals receiving this information must exercise their independent judgment in determining its appropriateness for their particular needs. The information and training advice is general in nature and may not be suited to the recipient’s individual needs. Medical advice should always be sought when starting an exercise program. As the ordinary or otherwise use(s) of this information is outside the control of the author, no representation or warranty, expressed or implied, is made as to the effect(s) of such use(s), (including damage or injury), or the results obtained. The author expressly disclaims responsibility as to the interpretation of the views contained in this article, ordinary or otherwise. Furthermore, the author shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. The author shall not be responsible for any damages resulting from use of or reliance upon this information. Readers of this document are solely responsible for compliance with all laws and regulations applying to the use of the information, including intellectual property rights of third parties.

How Does Your Personal Best Shape Up? Age-graded tables

Running is a great sport for you as you age. You can do it at your own pace. There is not as much risk of injury as there is in other sports such as rugby, soccer, netball, basketball and hockey (think knees, hips and ankles), and you can compare your performance as you age to that of your glory years, by using age-graded percentages.

Effects of ageing

For the average person, sometime in their late 30’s to early 40’s, a number of physical changes start to take place.   Aerobic capacity decreases, muscle mass reduces, muscle elasticity reduces, lung elasticity declines, bone density reduces, the metabolism slows, body fat increases and the immune system becomes weaker. Sounds great, doesn’t it?

These changes will have an adverse impact on performance, but that doesn’t mean they need to have an adverse impact on the enjoyment of running. Many people actually take up running in their 40’s, and continue to enjoy it into their 60’s, 70’s and (beyond).

It is generally thought that running speeds over any distance decline by about 1% per year from a peak at some time in a person’s 30’s, and we appear to lose aerobic capacity at about 9-10% per decade. Hence, the use of age categories makes sense, as it helps to encourage men and women from all ages to keep running.

Our declining physical prowess is not a particularly cheery thought, I know, but there are heaps of exceptions to this general theory of deterioration. Ed Whitlock, a Canadian athlete ran a marathon in 2:54:48 at the age of 73. Admittedly he is the only person over the age of 70 to run a marathon in under 3hrs, but it does prove it can be done. Whitlock ran in his teens and early 20’s and then took it up again in his 40s.

NSW 10k Road Championships 2013

For further proof that good times can still be run well into late middle age (whatever that is these days) we need look no further than the recent Sydney10. This fun run is open to anyone, and also doubles as the NSW road 10k championships. Some of the winners’ times amongst the over 40’s are pretty startling. Full results can be seen here

Women
40-44: Jo Rankin, 40:11
45-49: Liz Miller, 38:54
50-54: Robyn Basman, 39:20
55-59: Jo Cowan, 45:05
60-64: Mary Sheehan, 44:13
64-69: Shirley Dalton, 57:37
70+: Dorothy Tanner, 56:14

Men
40-44: Nick Bennett, 33:15
45-49: Andrew Wilson,  34:04
50-54: Geoffrey Bruce, 34:32
55-59: David Riches, 36:55
60-64: Dennis Wylie 37:23
65-69: Donald Mathewson 39:16
70+: John Spinney, 48:57

What are age-graded percentages?

Age graded percentage tables allow us to compare times across age categories, by taking a set of age factors and age standards and multiplying these by a time or distance. The first official Age-Graded Tables were compiled by the World Association of Veteran Athletes (WAVA) in 1989. WAVA has since become WMA – World Masters Athletes.

Standard times were established for males and females for each distance and for all ages from 8 to 100. The standards were pretty much based on world record performances for each age in each event. Performance was plotted against age to give a set of curves that one would expect for a smooth performance regression with age, with adjustments for a small number of results that were inconsistent. Tables have been revised when performances have indicated that a change was necessary. The current tables were last upgraded in 2010.

In a nutshell, your age graded percentage is a measure of how well you are doing compared to the world’s best of your age and gender.

Working out your age graded percentage

You can calculate an age graded percentage for a result by using the age graded tables, and the formula below, or you can use this calculator to work it out for you.

Formula

Event standard for your age / your result*100

Eg: You’re a 45 year old female and you just ran 10k in 39 mins

The event standard is 1953 secs (32 :33)

Convert 39 mins to seconds : 39*60=2340

32.55/39*100 = 83.46%

1953/2340*100=83.46%

Use your age graded percentage for goal setting

If you’re able to keep the same age graded percentage each year, then relative to all other athletes of the same age, you are maintaining your performance level (regardless of your actual time getting slower). If you keep a record of your age-graded performances over the years, you’ll be able to see whether you are improving your performance, maintaining it, or whether you’re going out the back door at a rapid rate!

You can also use the age graded percentage as a motivator. It might not be realistic to be aiming for PB’s every time you perform as you get older, but you can aim for an improvement in your age graded percentage. If you’re sitting at 78%, you can aim to lift this to 80%, and you can use the tables to help you figure out the time you need to aim for to reach the higher percentage. Then you can plan a good training program to reach your realistic target time.

I’ve just worked out that if my time in the upcoming Gold Coast half is 1 min 22 secs slower than the time I did a few years ago, I won’t really have slowed down at all. How good is that? Of course, ever the optimist, I’m aiming to go faster.

Comparing yourself with others in different categories

If you know someone else’s time, you can see how you’ve fared against them, which can be comforting when you simply can’t achieve the same times as that annoying young 30 year old whippersnapper who trains along beside you (you know who you are!).

Why Biggest Losers Regain Their Weight

The Truth About Fat
Image courtesy of Michelle Meiklejohn
FreeDigitalPhotos.net”.

My sons have become obsessed with “Biggest Loser”. They love the drama. They love the characters. I really think they are oblivious to the contestants’ weight. To them the weigh-ins are just numbers and it’s all a game. I realised this only after I had the “do you really think that we should be using other people’s weight issues as our entertainment?” chat. Perhaps it was a bit too deep for a 9 year old and a 6 year old. They do tend to take things a little more on face value than we do, don’t they?

Anyway, having sat through a couple of episodes myself, it’s heart wrenching to think that many of these people will put back on much of the weight they’ve taken off. But why is this? Why is it that people who have put themselves through so much, who clearly don’t want to be fat, simply find it too hard to “be like the rest of us”?

SBS aired a doco last night (13/05/2013) “The Truth About Fat”. I highly recommend you take a look. It’s available free to view until 27th May 2013. Some really interesting stuff. Be warned… there are a few needles and blood and guts bits. Just close your eyes if you can’t cope, as it is definitely worth a look. It may well turn your thoughts on obesity upside down, or it may confirm what you have had a nagging suspicion about all along.

 

Why has obesity reached epidemic proportions?

The program looks at research explaining what obesity might be all about. Traditionally, the thought has been that to be in a healthy weight range, you exercise more, or eat less. “Eat less, exercise more, or get fat” as my brother says to his son. And, this of course is 100% true. At the end of the day, being fat or thin is still pretty much about the energy equation. Take in more energy that your body is able to use up, and there is only one place for that energy to go. It turns to fat and is stored in adipose tissue in your body.

In today’s modern world, we eat more food than we need. It’s estimated we eat an average of 200 calories more than we need to every day. Doesn’t take long for that to add up, and for our collective weight to creep up over time. We have an abundance of food, rich in calories, and for some people, it is extremely difficult to resist. Being in a health weight range is just a matter of willpower isn’t it? Well, yes, to some extent it is, but there’s way more to it than that. A large  number of people find it almost impossible to exercise their willpower over the forces that compel them to eat. So what’s going on?

Our bodies evolved in a world where calories were scarce, and the opportunity to feast was uncommon. The developed world however is awash with food, and 25% of people in the developed world are clinically obese. What is it that shapes our decisions about food – what we eat, how much we eat, when we eat, and when we stop eating?

 

Hormones

The simple answer is hormones. Ghrelin and PYY. Ghrelin is also known as the hunger hormone. It stimulates appetite, therefore increases food intake, and promotes fat storage. It is produced and released mainly by the stomach, and also in small amounts by the small intestine, the pancreas and the brain.

Peptide YY (or PYY), on the other hand, gives you a feeling of fullness, and signals when to stop eating. It is released into the small intestine after eating, circulates in the blood and binds to receptors in the brain, which results in a decreased appetite and a feeling of fullness. PYY release starts before food reaches the small intestine, and the amount increases as food hits the small intestine, hence the time lag between eating and feeling full. SLOW DOWN YOUR EATING!

The Truth About Fat showed that whilst ghrelin levels in obese people stayed pretty constant – ie they didn’t rise dramatically if they fasted, their levels of PYY were low. It’s thought that the lower levels of PYY prevent obese people from ever really feeling full. The research quoted obese people “I never really feel hungry, but once I start eating, I can’t stop”.

So, one thought is that hormones in obese people are simply different to people who are not overweight. Which makes sense of course, but what is it that causes some people’s hormones to go haywire?

 

Research with twins shows stress may be a factor

One line of research has looked at identical twins, who are different weights. Epigenetics is the study of changes in gene expression caused by our environment-not just our physical environment, but also life events that can have an effect on us. The fact that these identical twins can have the same genes but one is fat and one is thin, suggests that the fat gene can be turned on or off. Epigenetics can explain this.

There seems to be a  common thread amongst pairs of adult twins with discordant weight. People have pinpointed the time that changes in the fat twin’s body weight started to take place, and compared this to what was going on in their life. Interestingly, results point to times of stress being a factor in the switching on of the fat gene. My thoughts for some time have been that stress plays a huge role in being overweight. My first word of advice to anyone looking at losing weight is to look at their stress levels and attack that first. Once that’s under control, weight is likely to fall off with little effort.

The fact that what could seem to be very small events in your life might change your physical shape in the future, is both exciting and frightening, and at the same time tragic. Talking to people who really struggle with their weight, and seeing their frustration at how their life is limited by their obesity is a very sobering experience. How great that we are unlocking the key to turning their lives around.

This current research indicates that the assumption that fat people are lacking will power is not entirely correct. Simplistically, you can say that people who are fat lack the willpower to overcome their compulsion to eat, however, when your biology is working against you, the amount of willpower needed to overcome your eating habit is far greater than the willpower needed by thin people to eat well. So thin people of the world, no need to feel so superior. Hormonal imbalance and gene expression are not an excuse for being fat, they are a reason.

 

Gastric bypass surgery alters brain function

Another area examined by the program was surgery, specifically gastric bypass. Whilst a gastric by-pass does involve a drastic reduction in the size of a person’s stomach, it would seem that this surgery also works by changing the level of hormones responsible for obesity. People report not feeling hungry, but most importantly, feeling full when they eat. Patients themselves have reported that more changes have taken place in their head than their stomach.

MRIs looking at brain activity in obese people who are shown yummy fatty foods show lots of activity in the brain in the areas associated with addiction, emotional response and reward, compared to that of a thin person, who has little brain activity in those areas, shown the same photos. After gastric bypass surgery, obese people have been shown the same photos they were shown prior to their surgery, and their brain activity is greatly reduced to around the same level as a thin person. The bypass surgery seems to have pressed a reset button in their brain, returning the “fat genes” back to normal.

Gastric by-pass surgery of course has very real risks, and it is a last resort suitable for some people, but we are not far off less radical procedures to cure obesity.

 

Are we missing something here?

On the surface, it all seems very logical. We get fat because we eat too much and do too little exercise. Due to our biology coupled with certain environmental factors and life events, the pull of food is far greater for some people than it is for others. Medical intervention will fix this. Great. So, we may soon have a cure for obesity.

But given it would seem obesity can be caused by an oversupply of food coupled with stressors which switch on our fat gene, could it be that we are barking up the wrong tree. Would prevention not be better than cure? Is our consumer driven society not just stoking the obesity fire, and if we in the developed world shared the food around a bit and chilled out,  would we not all be a bit better off?