1.

Introduction

2. Diet... fuelling your exercise needs

3. Getting started... fitness for beginners

4. Moderate exercise... picking up the pace

5. Vigorous exercise.... moving on

6. High Intensity Interval Training... a bit on HIIT

7. Strength training... the power of power

8. Top tips... exercise hacks for good fitness

INTRODUCTION
If you have received this guide from your clinician there is a good chance it is their
clinical belief that you would benefit from being fitter and more active.

The importance of exercise

Exercise provides an opportunity to make you more robust and resilient. It can reduce
your risk of major illnesses such as heart disease, stroke, type 2 diabetes and cancer by
up to 50%. Exercise can lower your risk of early death by 30%. It can help you burn fat to
help lose weight and take pressure off your joints. It can help improve your mood and
give you more energy. It helps you reduce stress and help concentration. It can help
boost self esteem and improve your sleep quality.

It is often said that if exercise was a pill it would be prescribed to every patient

The importance of diet

There is a rule of thumb that a good level of fitness is achieved through 70% diet and
30% exercise. Whilst this isn’t meant to have any mathematical basis it suggests that
you are unlikely to be able to run far without sufficient energy stores nor will you gain
muscle mass in the kitchen by increasing your protein consumption. That is why it is
important to match your diet to your exercise program.

The importance of planning

This booklet will provide you with important information on diet and nutrition, show
you how to match the correct energy sources (macronutrients) to your exercise routine
and provide you with a variety of exercise routines.

The solutions we provide will be cheap, simple and require only small lifestyle changes.
Success will be gradual and progressive, and a low level of fitness is assumed at the
outset.

This will improve as you work through the booklet over time with the aim of creating
long term healthier lifestyles.

Fat loss and building lean muscle takes time, dedication and consistency…oh, and hard
work…but you will succeed… read on!

DIET
Matching the correct food to fuel your body for exercise is vital in achieving a healthy
weight and lifestyle. By contrast, processed foods that offer little in terms of nutrients
yet contribute heavily to our calorie intake need to be avoided.

Good foods
Keeping it real
Go to most supermarkets and you will find that it is no coincidence that the fruit and
vegetable aisle is found at one end of the store whilst the dairy and naturally occurring
foodstuffs are at the other. It means we have no option but to walk past those tempting
aisles full of bad food options such as biscuits, cakes, crisps, ready-made meals and
processed foods. It is widely considered that nearly half of our food intake should be
made up of fruit and vegetables with about a third being made up of energy supplying
starchy foods such as bread, rice and pasta. Milk and dairy foods are suggested to make
up 15% of our diet along with meat, fish eggs and beans (10%).

See the Eatwell food plate below:

Knowing what to eat and when will be important when matching food choices to
activity levels in this guide. It starts with small common-sense changes where you avoid
the bad stuff and have a balanced diet that can fuel a more active lifestyle.

Avoiding the bad foods

Processed foods and drinks high in fat (ready made meals, pizza, crisps, fast food) and
sugar (certain breakfast cereals and fizzy drinks) can quickly undo all your hard work
exercising. It is often said that You can't out-exercise a bad diet

GETTING STARTED
....Fitness for beginners
Advocating an active lifestyle which encourages a sedentary person to take up hobbies
such as gardening and walking are a useful first step on the path to fitness. Doing an
activity that is enjoyable has a greater chance of becoming a long-term habit that helps
build strength and vitality. The Chartered Society of Physiotherapy in the UK has been
at the forefront of health promotion with it’s ‘Love activity, Hate Exercise’ campaign.

Love activity, Hate exercise?

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Everyone has their own unique challenges and circumstances and being gradual and
progressive in improving fitness levels is key. This useful first step may be sufficient for
those that may be compromised with a long-term condition for example but it is
important to challenge potential and with this in mind for most 18-65 year olds the
World Health Organisation recommends more strenuous activity.

This is discussed in our next chapter.

MODERATE EXERCISE
Picking up the pace. Gaining fitness through moderate – intensity
exercise.

A move from sedentary living to include a more active lifestyle unlocks great potential
in many. The World Health Organisation recommends moderate-intensity activity for
150 minutes a week with 2 strength sessions for 18-65 year olds. It is only when we
make activity tougher that we see changes in fat burning weight loss and a stronger,
more robust body.

What is Moderate- intensity activity?

Moderate-intensity activity raises your heart rate, and make you breathe faster and feel
warmer. It should make you slightly breathless whereby you can just about manage a
conversation but wouldn’t be able to sing the words to a song !

Initially work in short bursts of 10-15 minutes to begin with but remember if the
activity isn’t making you slightly breathless then you are unlikely to be burning fat to
lose weight and change your fitness levels.

Overcoming barriers
to moderate-intensity activity
If you suffer with lower limb joint pain then try non weightbearing activities such as
cycling or aqua aerobic classes to build up your thigh and calf muscles, help your joints
through their normal range of movement without exacerbating your joints.

Remember
Our bodies are a system of pulleys and levers and are designed to move. If your joints
and or/muscles are abnormally weak or stiff, then they will feel abnormal. If you can
strengthen and move them back to normal…well, then they will feel normal!

The Power of
….Power
Include strengthening exercises within your fitness regimen at least twice a week and
work all the major muscle groups (legs, hips, back, abdominals, chest, shoulders and
arms). Don’t worry if you feel a little bit achy afterwards. This is normal. You might be
using muscles that haven’t been worked as hard for a while. Our bodies become more
resilient with the physical stresses we put through them. That said, if pain persists slow
down and build up activity levels and duration again. Speak to your clinician if you have
any concerns.

Try these great, free workouts selected from You

Tube:
10 Minute Beginner Low Impact Cardio
Workout for Fat Loss Body Fit by Amy
This ten-minute workout uses low impact moves to get the heart rate up and burn fat
without jumping or bouncing. Great for beginners or those recovering from an injury or
needing a low impact workout. Options to take it up or down a level. Go through once
for a short cardio workout, twice if you need more!

10 Minute Beginner Low Impact Cardio Workout For Fat …

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And for Beginners who are progressing well:

Calorie Burning Cardio Workout | Full Body Fitness By Pop Sugar
Can't get outside to go for a run? No worries — we've got you covered with this 10-
minute calorie-scorching routine. Best of all — with no equipment required, this
workout is completely excuse-proof. Press play, and get ready to hop, skip, jump, and
punch your way through this quick sweat session.

Calorie Burning Cardio Workout | Full Body Fitness | Clas…

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There’s an app for that !

Couch to 5K
– bridging the gap.
If you are progressing well from moderate activity, then this is a great opportunity to
improve your fitness levels. Couch to 5K is a 9-week program that introduces more and
more running over time (and less and less walking!) into your work out. You’re assisted
and encouraged by weekly podcasts.

Read more about Couch to 5K.

MOVING ON
…introducing vigorous intensity activity
There's good evidence that vigorous intensity activity can bring health benefits over
and above that of moderate intensity activity. This includes reducing blood pressure,
increasing physical function whilst having anti-inflammatory effects. It is therefore
proposed it helps you to live a longer healthier life…all good reasons to up the level of
activity.

The World Health Organisation recommends 150 minutes of moderate intensity

activity a week OR 75 minutes of vigorous intensity activity a week. There is quite a
crossover between what one person might consider to be a moderate intensity activity
and what would be regarded as vigorous intensity.

Below Dr Mike helps to point out the differences.

Dr Mike wants to try and make sense of the difference between Moderate to Vigorous
Intensity Activities.

The Importance of Intensity in Physical Activity

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So, it’s often defined that vigorous activity makes you breathe hard and fast and you
won't be able to say more than a few words without pausing for breath.

Vigorous intensity activities are more demanding on your cardiorespiratory system.

Check with your GP if you have any concerns and be gradual and progressive. Try
moderate intensity activity first and if this becomes less challenging then step up the
pace and halve the time and consider vigorous intensity activities.

High Intensity
Interval Training
(HIIT)
High Intensity interval training is touted as the holy grail of fat loss work outs. It
involves short bursts of maximal effort for 30 seconds for example, followed by
recovery periods of low intensity activity or rest (for typically 30-45 seconds). The aim
is to elevate your heart rate to near maximum during the intense workout stage and
allow it to recover in the rest periods.

Unlike moderate intensity cardio activities, such as steady jogging, which only burns
calories during the actual workout, HIIT burns calories (and therefore more fat) for up
to 18 hours afterwards. This is known as the ‘after burn effect’.

Whilst it sounds daunting it is all relative to your own fitness levels and abilities. It is
about short bursts of exercising to your absolute maximum and then recovering. Check
with your Doctor first if you have any health issues.

As ever, gradual and progressive is key. So only begin your HIIT Training when you have
reached a reasonable level of fitness.

Make sure you have an adequate warm up first to prime your muscles and joints and
make sure you have plenty of water on hand to stay hydrated during the rest periods.

Remember that you need to match your bodies fuel requirements to make effective
gains. After a HIIT workout you need to refuel, and a boost of carbohydrates and
proteins are necessary to boost your nutrient supply to muscles and keep your insulin
levels in check. Then you are back to the low carbs.

For maximal fat burning results try and do HIIT 4-5 days a week if possible…no
problems if you can’t manage that. Just try and keep to a routine and refuel accordingly.

Remember
An option for a low impact HIIT to reduce pressure on joints is Spin Classes. These
are common at many fitness centres and like the HIIT training previously described
involve bouts of vigorous cycling (on a static bike) to elevate the heart rate, followed
by short periods of rest…and then repeated. Expect to burn body fat and build lean
leg and gluteal muscles.

Try this 20-minute video from You Tube

HIIT Home Workout for beginners
by The Body Coach

HIIT Home Workout for beginners

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THE IMPORTANCE OF
STRENGTHENING.

Strengthening muscles provides greater stability around joints, it increases physical

function and makes us generally more robust and resilient. From a fitness perspective,
increasing lean muscle mass improves your metabolism meaning you will burn even
more fat (and enjoy more food) as you get stronger and fitter.

It is important that strengthening (or resistance work) is included in your weekly

workouts in addition to the recommended 150 minutes of aerobic activity (75 minutes
if you reach fitness levels to only do vigorous activity).

Like all the exercises described so far, no specific equipment is necessary as most
exercises can be done using body weight. That said having a set of dumbbells broadens
the scope of exercise choice and makes a workout more interesting.

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1

complete movement of an activity, like a biceps curl or a sit-up. A set is a group of
repetitions.

Well you may have a point. Having poor muscle tone around your waist can produce an
unflattering waistline Whole body cardio work outs interspersed with strengthening
exercises that include abdominal (or Core) training such as planks and sit ups can
address both fat burning and toning all at the same time.

Try the strength workout videos in the NHS Fitness Studio.

Try Strength and Flex, a 5-week exercise plan for beginners to improve your strength
and flexibility.

You can do activities that strengthen your muscles on the same day or on different days
as your aerobic activity – whatever's best for you.

Some vigorous activities count as both an aerobic activity and a muscle-strengthening

activity.

TOP TIPS.
Make it happen – join a group, buddy up and make it varied
The evidence shows that people are more likely to stick to a work out program if it is in a
group rather than at home. It’s often seen as more sociable and fun with a sense of
comradery.

Whenever possible make plans to exercise with a friend. Research shows a whopping
95% boost in the chances of you turning up if you do!
Increase your likelihood of adhering to your exercise regimen by keeping it varied. Try
and have 4 workout options of classes and rotate them on a routine basis (every 2
weeks for example)

Common sense exercise and

movement guidelines
Do something you enjoy - Don't always expect to enjoy it

See it as an investment in YOU, your health & pain levels- Do it for YOU not

because you are told too.

Exercise is NOT just the gym, try to be active in lots of ways. Sport, hobbies, or

walk rather than take the escalator for example.

See it as quality YOU time away from the phone/work/family

The aim is not always to be fitter but to build confidence in your body and

functionality. Fitness measures are by-product.

People who exercise regularly prioritise it. It does not need to be your main

priority though.
Try to enjoy using your body - remember how good it can be or how it has made

you feel previously.

It is a journey and NOT a destination. The aim is to keep going not to achieve

some level of fitness.

Fitness comes in many formats - Don't let anyone tell you what you are doing is

worthless or the RIGHT way.

Learn what makes you feel good & bad (type, duration, intensity) and asjust

accordingly - Builds confidence (self efficacy) in your ability to adjust.

Not every workout has to be the best ever. In fact not many are great.

Don't be afraid to ask for help if required.

Aim for 3 times per week. Sometimes 2 & sometimes 4. But over 4 weeks an

average of 3.
Get those aroung you to support and motivate you not hinder you. This is

important.
There is no minimal dose but look to build up intensity, frequency and duration.

Don't measure yourself against others fitness or health, they don't matter.

If you feel bad then do less, feel good do more.

Allow yourself adequate recovery and it's ok to miss a session if you are busy or

life is stressful.
Try to use your strength once a week and also try to get out of breath for a few

minutes once a week. You need to at the very least maintain these.
Be a positive influcen on other and their journey.