Fit for Summer - advice and information
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Are you trying to get fit for summer? Sports reporter Jeff Welch follows three West Country people as they overcome diabetes, heart attacks as they aim to become fitter in time to hit the beach.
For useful links scroll down to the end of this page
Week 4: (07/05/08) Peter gets diet advice, Lindsay tries aerobics and Sandra gets out, see the video report
Learn more about how supermarkets label their food with this interactive guide.
Peter took time away from his new motorised wheelchair to get some dietary advice. Not having to use his body to power the wheelchair means he has to be extra careful what he eats as well as getting more active.
Sandra got out more this week and enjoyed cheering for Torquay in the play-offs gaining her some much needed fresh air. Her life had been on hold since her heart transplant operation.
Having overcome her fear of gym workouts on her way to getting trimmer and fitter, Lindsay tried aerobics. Although she enjoyed the variety of dance and exercise routines she thinks she is better suited to a beginner’s class.
Golden rules for healthy eating
- Don't go shopping when you’re hungry
- Eat slowly
- Eat regularly
- Drink water
- Don’t supersize or go large
- Check the amount of food you eat
Check out the British Nutritional Foundation, British Heart Foundation and the Food Standards Agency for more tips.
Week 3: (30/04/08) Fit volunteers each attempt some sporting activity, see the video report
Week 2: (23/04/08) Peter, Sandra and Lindsay get given their workouts, see the video report
(top tips for gym workouts, diet advice and useful links)
Lindsay has to overcome worry of being in a gym before even working out, eventually discovering she enjoys boxing which she says “isn’t just for men” and is “great fun”.
After being bed ridden for nearly four years Peter quickly takes to the workouts and works those muscles with some free weight exercises seeing his stamina increase from hand held 2kg weights to 9kg.
Sandra is recovering from a heart valve operation and has to be careful not to over exert herself as she aims to improve her fitness generally and become stronger.
In order to get the best results from any time spent in the gym they will all need to control her diet. Jeff has this advice should they fancy a few calorie-laden nibbles.
One cheeseburger will take 90 minutes of doing light weights to burn off
Small portion of chips will set you back a leisurely stroll for 70 minutes
And if you fancy a muffin then be prepared to vacuum for a massive 90 minutes
Top tips for a successful gym workout
- Get gym bag ready in advance - no room for excuses
- Wear sensible clothes that you can move in
- Warm up and stretch before and after – ask if you need guidance
- Keep it short – reports say that 45 minutes is the maximum
- Write it down – keep track of your progress
- Change your exercises – helps motivation and confidence
- Sleep well – muscles grow when you sleep
- Make it a habit – find a friend to help you train
Can't leave the house? Get top tips from the NHS for a workout in your own house
Week 1: (16/04/08) Meet the 'Fit' volunteers, see the video report
Meet the volunteers
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| 'My clothes don't fit' |
Sandra Wills, 56, regain fitness
Sandra Wills works in the Adult learning department of Torquay Community College. She was always very active but had to give up exercise when she had a heart valve fitted.
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| 'It's in the mind' |
Lindsey Lathwell, 30, lose weight
Lindsey Lathwell works as a dinner lady. She says she's struggled with her weight all her life. At her heaviest she was around seventeen stone she's now just over fifteen but she believes she still has a long way to go.
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| 'I want my strength back' |
Peter McDonald, 62, get active
Peter McDonald is a man that never gives up. When he was 20 he broke his back after falling off some scaffolding. But he rebuilt his life and became active again only to suffer another setback when he broke his leg five years ago.
Links
Sport England - promotes community sport to make people more active
NHS - Can I get fit without leaving the house?
Race for Life (Westcountry) - dedicated ITV Local channel on this year's events
Keep Quit - national charity with an exercise programme for people trying to quit smoking
Baby Centre - national charity with advice on exercise during pregnancy
Wheelchair sport - home of British wheelchair sport
Spinal Injuries Association - national charity that support people living with spinal cord injuries. Click here for their factsheet on diet and exercise
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