Tag Archives: Fitness

The Exercise Paradox: Evolution’s Role

Chris Hunt Wellness

www.chrishuntwellness.com
Did you ever wonder why you can in theory blame our Neanderthal ancestors for the reason why you find exercising a chore? No? Read on then for a great excuse to justify your lethargy when faced with the prospect of a run.

Blog pig

Run piggy, run
We are the best long distance runners on the planet, and there is an evolutionary theory as to why. This all starts with our ability to hold our heads still when we run. All animals, including humans, who are good at running are also very good at holding their heads still. For an example of an animal that is not good at running just watch a pig run with its head bobbing all over the place (it was not long ago that you would have had to trek out to the countryside to watch a pig run, but now thanks to the Internet it’s a simple task. You can probably find a dancing pig as well. Thank God for YouTube…)

The ponytail principle
Being able to run with the head still is important for gaze stabilisation. If you watch someone with a ponytail running, the ponytail bobs up and down because of the pitching forces acting on the head, but the head stays very stable. There are special mechanisms that help us do this. The semi-circular canals in human heads are greatly enlarged relative to apes, which gives us greater ability to perceive and react to rapid accelerations of the head. As our ancestors had no other reason to control head movements, running could be the explanation as to why.

Chris Hunt Wellness

From being able to run to marathons
We evolved from very non-active creatures (your average chimp walks 2 to 3 kilometres a day, runs about 100 metres and climbs a few trees) so where did our endurance come from? It is estimated that our hunter-gatherer ancestors walked or ran 9 to 15 kilometres every day, and it is argued that for that reason from our heads to our toes, we have all the features necessary for endurance running; short toes that require less energy to stabilise and generate less shock; Achilles tendons that stores and releases energy appropriately as we run; large gluteus Maximus muscles that steady the trunk; and the stabilisation of the head.

Blog HG

Endurance was the key
It is hypothesised that the advantage for our ancestors was persistence hunting. We can run long distances at speeds that require other animals to gallop. That’s not an endurance gait for quadrupeds, because they cool by panting with short shallow breaths, but they cannot gallop and pant at the same time. So if we chase an animal making it gallop in the heat for as little as 15 minutes, on a hot day it will die of heat stroke.

From endurance athletes to couch-potatoes
It was only very recently in our history that a large proportion of humans have been freed from having to do physical activity. If you consider our evolution, not exercising every day is abnormal. So why do most people hate exercise so much? One answer might be that our ancestors didn’t run for fun. They didn’t pull on their Nikes and pound the forests for the buzz of exercise or to beat their personal best time. They had to run long distances everyday to survive. They had no option but to exercise and they probably avoided unnecessary exercise whenever they could. For sure they didn’t jog for the fun of it.

Blog runner 2

The Evolution problem
Evolution has given us traits that are not always helpful. Surgery, fatty foods would have been advantageous for early humans but not so today. And we still are prone to avoid exercise whenever we can, using escalators instead of stairs. So we may have deep rooted evolutionary instincts that do not help a healthy lifestyle.

The consequences of a sedentary lifestyle Nearly all diseases are affected by physical activity. I have written before about this (I lost my father to dementia and Let’s talk about depression Part 1). Take the two major killers: heart disease and cancer. The heart requires exercise to grow properly. Exercise increases the peripheral arteries and decreases cholesterol levels, and by doing so it decreases the risk of heart disease by up to 50%.

Breast cancer and many other. Reproductive tissue cancers also respond strongly to exercise. Other factors being constant, women who have regularly engaged in regular vigorous physical exercise have significantly lower cancer rates than women who have not. There are also benefit for mental health including depression and anxiety.

Blog hG2

So how can we fight against our evolution?
How do we make ourselves eat food we would rather not and exercise when we do not want to? The most obvious way if through socially acceptable coercion. There is a reason why we should be very concerned about the lack of exercise and poor foods being served up in our schools. Jamie Oliver has it right when he campaigns for a better diet for our children. At some point we must act in our own self-interest.

Did evolution help at all?
Yes it did. It’s important to recognise that the body isn’t adapted only in one way or another. There are multiple competing adaptations. Whilst many of our instincts do not like exercise, we have other adaptions that make us enjoy exercise.

The most obvious is the runner’s high. When we were running after animals for our lunch, we were also tracking, observing our surroundings, the environment. A runner’s high intensifies everything, stimulating our perception and our sensory awareness. I remember when I was getting close to the end of the Sydney Marathon, getting a euphoric rush when everything seemed brighter and larger than life. Then I remembered that my legs really hurt.

Blog Mammoth

Knowledge is power
Being aware of our evolutionary progress may seem somewhat irrelevant to the fact that you do not want to go running this morning in the rain, but knowledge is power. You now have more knowledge having read this article, so you have more power to do the things you want to do, achieve the goals you want to achieve. Just try to find a woolly mammoth to chase.

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How are those New Year’s Resolutions going? Not good? OK, let’s talk…

www.chrishuntwellness.com

www.chrishuntwellness.com

On January 1st, millions of people began the annual ritual of New Year’s Resolutions. Memberships at health clubs and diet programs soar, whilst sales of chocolate and alcohol decline. People take a long, hard look at their spending habits as they sort through the January bills.

Now we a few weeks into the New Year and despite all this good intention, most people will fail at their resolutions. Come February, most New Year’s resolutions will be a dim memory. How can such apparently strong determination fizzle out so quickly? What can we do to increase the likelihood that our desire for change will translate into permanent positive change?

Let’s first examine the psychology of the New Year’s Resolution. During the month of December people tend to overindulge in eating, drinking, spending money and neglecting exercise. Rather than moderate these behaviours, we promise ourselves that after the holiday season is over, we will definitely take control. In the meantime, we give ourselves permission to overindulge without guilt. Our resolve is at its peak when we feel full, drunk, or broke. It’s easy to think about going on a diet as we groan from a bloating holiday meal. It’s no problem to plan to quit smoking when we’ve just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year’s resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.

Chocolate_4

In early January, we are often so sick of rich food and drinks, and feeling so sluggish from lack of vigorous physical activity that it’s not difficult to abstain from overindulgence. In fact, some people look forward to more structure and discipline in their lives. However, a few weeks into the new discipline, our appetites have returned, and we start to feel deprived. It is at this point that we are most at risk for reverting back to old behaviours.

Soon we start rationalizing that this is not a good time of year, what with cold weather and our numerous obligations. When spring comes, we’ll really get into shape. Thus, we make another promise to ourselves, and, now free of guilt, put off habit change for another few months. Chances are that when spring arrives, we will have another temporary surge of motivation, only to abandon it within a few weeks.

time_to_exercise

So why do people abandon their resolutions? One reason is that we become discouraged when results don’t come quickly enough, or when we find that we are not necessarily happier because of them. Behavioural change requires sustained effort and commitment. It is also typically accompanied by physical discomfort. For example, reducing food, alcohol or nicotine intake from a level to which you have become accustomed, results in cravings. Forcing yourself to get off your cosy chair to exercise is often difficult when you’re tired. And of course, it’s easy to procrastinate until tomorrow, so that you can rationalise not disciplining yourself today.

Therefore, if you are going to try to keep your New Year’s resolutions this year, be sure you are ready for the challenge. Here are some tips to maximize your success:

1. Examine your motivation for change
Are you just feeling full and bloated at this moment? Do you have a hangover from last night? Did your last cigarette give you have a hacking cough? Or is there a more enduring reason for your desire to change? If you can’t think of a better reason than the fact that you’re uncomfortable at this moment, then you’re better off not making promises to yourself that you probably won’t keep. However, if you are realistic and accept the responsibility of discipline required for change, your motivation will be sustained long after the discomfort from over-indulgence has passed.

2. Set realistic goals
Habits and behaviours that are changed gradually have a greater chance of success.

3. Focus on the behavioural change more than on the goal
For example, if you decide to control your eating, your goal for the day is not to lose a specific number of pounds, but to stick to your program. Such focus on your behaviour will help you feel in control of your life. You will gain satisfaction from making sensible choices several times throughout the day.

4. Learn to redefine physical sensations of discomfort
Whenever we restrict ourselves, we have both physical and mental reactions. For example, a smoker feels bodily sensations when his nicotine level drops. However, he has a choice as to how he interprets these symptoms. He can define them as extremely unpleasant, or alternatively he can interpret them as his body cleansing itself of the drug.

5. Make tasks non-negotiable
People who are most successful at implementing such changes are those who make their tasks non-negotiable. For example, if you debate with yourself at 5:30 a.m. whether you feel like getting up to exercise, you will probably opt for staying in bed for another half hour. But if getting up for exercise is no more negotiable than getting up for work, then you’ll do it regardless of how you feel about it. The same goes for organising your closet or taking charge of your finances. One can almost always find an excuse not to do these things. However, if you make a non-negotiable decision that’s based on a sound logical reason rather than on how you feel at the moment, you will be successful.

6. Allow for imperfection.
No one is exactly on target all the time. In fact you should expect to falter every now and then. If you give in to temptation, do not use this as an excuse to abandon the whole program. Learn from your mistake and move on.

7. Do it now.
If you’re waiting for a more convenient time to begin behavioural change, it won’t happen. It’s almost never convenient to change ingrained habits. Now is just as convenient as any time.

So I could say good luck, but we all know that it has very little to do with luck. It has everything to do with commitment and planning.
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Extreme TRX Training

Chris Hunt Fitness TRX 2

www.chrishuntwellness.com

Here I am using TRX to do an extreme chest push-up completely suspended off the ground.

if you have not yet used TRX, you should give it a go. It’s excellent for all Fitness Levels because it so versatile. It will help build functional strength, but will also help you improve anaerobic cardiovascular endurance. You have the choice to perform any exercise at a rapid pace or with a slow and controlled motion. Of course, the faster you go, the greater cardio training potential you will have. There are literally hundreds of different variations of exercises you can use to target every muscle of the body, and it’s really portable.

Suspension training is an excellent way to improve muscle imbalances primarily because of the amount of balance you must have to perform any of these exercise. Because of the constant instability, your body will perform as single unit to maintain the necessary balance. Many training injuries are a direct results of muscular imbalances throughout the body. As previously mentioned, TRX will help correct such imbalances, and can be a great tool for people who are recovering some injury.

Chris TRX

From my perspective as a Pilates presenter I love the way that TRX is an extremely attractive training technique because of its ability to active the core. This is due to the constant instability that the straps provide. You must be able to balance and keep your core tight throughout every movement. TRX can strengthen all muscles of the core including the rectus abdominis (front of abs), transverse abdominis (sides of abs), and lower back.

bodyFUNC

All TRX exercises are very low-impact and are excellent for people looking to give their joints a break. This is especially true for runners who tend to get overuse injuries due to repetitive movements. You don’t need to worry about being crushed by heavy weights because the only resistance you use is your own body.

Most of all for me this is a really fun way to train indoors our outside. Give it a try. Let me know if you want any more information or tips, I am here to help.

www.chrishuntwellness.com

How to keep your New Year Resolutions this time

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Chris Hunt Wellness Runner

www.chrishuntwellness.com

This is Part One of my blog about New Year’s Resolutions, Part Two will follow soon.

On January 1st, millions of people begin the annual ritual of New Year’s Resolutions. Memberships at health clubs and diet programs soar, whilst sales of chocolate and alcohol decline. People take a long, hard look at their spending habits as they sort through the January bills.

Yet despite all this good intention, most people will fail at their resolutions. Come February, most New Year’s resolutions will be a dim memory. How can such apparently strong determination fizzle out so quickly? What can we do to increase the likelihood that our desire for change will translate into permanent positive change?

Chris Hunt Wellness  Healthy Eating

Let’s first examine the psychology of the New Year’s Resolution. During the month of December people tend to overindulge in eating, drinking, spending money and neglecting exercise. Rather than moderate these behaviours, we promise ourselves that after the holiday season is over, we will definitely take control. In the meantime, we give ourselves permission to overindulge without guilt. Our resolve is at its peak when we feel full, drunk, or broke. It’s easy to think about going on a diet as we groan from a bloating holiday meal. It’s no problem to plan to quit smoking when we’ve just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year’s resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.

In early January, we are often so sick of rich food and drinks, and feeling so sluggish from lack of vigorous physical activity that it’s not difficult to abstain from overindulgence. In fact, some people look forward to more structure and discipline in their lives. However, a few weeks into the new discipline, our appetites have returned, and we start to feel deprived. It is at this point that we are most at risk for reverting back to old behaviours.

Soon we start rationalizing that this is not a good time of year, what with cold weather and our numerous obligations. When spring comes, we’ll really get into shape. Thus, we make another promise to ourselves, and, now free of guilt, put off habit change for another few months. Chances are that when spring arrives, we will have another temporary surge of motivation, only to abandon it within a few weeks.

Pilates Group

Why do people abandon their resolutions? One reason is that we become discouraged when results don’t come quickly enough, or when we find that we are not necessarily happier because of them. Behavioural change requires sustained effort and commitment. It is also typically accompanied by physical discomfort. For example, reducing food, alcohol or nicotine intake from a level to which you have become accustomed, results in cravings. Forcing yourself to get off your cosy chair to exercise is often difficult when you’re tired. And of course, it’s easy to procrastinate until tomorrow, so that you can rationalise not disciplining yourself today.

Therefore, if you are going to make New Year’s resolutions this year, be sure you are ready for the challenge. Read Part Two of this blog for some tips to maximize your success.

www.chrishuntwellness.com

Couch Potatoes are our Olympic Legacy

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A recent survey confirmed the findings of the annual UK Commons Education Select Committee survey that found that there is no noticeable increase in children doing sport in the UK since the Olympics. In the words of the parrot Iago from the Disney movie Aladdin, “I think I’m going to die from not surprise” (I have no idea how or why I remember that quote by the way…)

It makes very uncomfortable reading. Most people fail to even go for a 10 minute walk once a month! Only 21% of boys between under the age of 15 were active for an hour a day, down from 28% in 2008. And for girls the figures are worse, only 16% which is down from 19% in 2008. Teenagers are worse, 14% of boys between the ages of 13 and 15 are getting enough exercise, a figure down from 28% in 2008, and for girls the figure is just 8% down from 14%. And adults do not fair much better. 2/3 of men and about 50% of women do 2.5 hours of moderate activity a week (the same as 2008), but before producers of sports clothing get too excited, the weekly activity done by 59% or women and 48% of men is household chores. Only 46% of men and 37% of woman said they had walked for 10 minutes in the previous 4 weeks. Shocking, really shocking.

Government figures state that 1.6M more people are doing regular sport since the UK won the Olympic bid in 2005, but where is the evidence? Not only is there no apparent legacy from the Olympics, in children the figures are actually getting worse.

So what happened? As with most things, there are a combination of contributory factors. Those in the political arena will point to a systematic selling off of school playing fields. Others will blame Playstations, Candy Crush or the Internet. It’s certainly not through a lack of exposure to sport, as with dedicated sports channels, high profile sporting events and the ability to watch endless replays on YouTube, there is more sport in the media than ever before. People love the sport celebrity culture, but rather than try to emulate their heroes or heroines, they’re quite happy to just sit and watch.

In my opinion, whilst all the above factors are of course relevant, one big issue is the severe lack of facilities. The standard and number of decent sporting facilities in the UK is a disgrace. Over the last decades, the interest in sport and physical activity has been eroded and throttled so now we have a legacy alright, but it’s one of lethargy and apathy. It’s quite ridiculous to think that by having the Olympics would’ve solved the historical underlining issues. Sure, it was an amazing event and without doubt it generated a lot more interest in sport, but where the hell were all these interested people supposed to go? Public facilities are typically dirty and outdated, many people cannot afford expensive health club membership, and as for gymnastics or the majority of other disciplines, good luck finding a club without a waiting of a few years.

The answer is simple. Not easy, but simple. Improve facilities and educate our children. It’s not a quick fix, but they never work anyway. It’s going to take years to change the cultural attitudes toward exercise and health in general, but we need to start. Remember the story of the Spanish admiral centuries ago who much to the amusement of his colleagues instructed the planting of thousands of oak trees so there would be enough raw materials for ship building? “But it will take 100 years before we can use this wood” they said, to which he replied “you better get planting straight away then”. So when do we start planting our metaphorical oak trees? There’s no sign of it yet.

I recently wrote to the UK Government asking them to talk to me about introducing Pilates into schools as part of my Pilates Allstars System for children. Pilates is not cardio of course (or at least in my opinion it should not be) but it builds a foundation for sport, it gets children into the exercise habit, all children no matter what their sex, shape or size can do it, and imagine the benefits and money saved for UK business and the National Health Service if our kids left school with strong postural muscles, body awareness, flexibility and good postures? You will die from not surprise to find out no one was interested.

You only have to remember parents smuggling McDonalds Happy Meals into schools where Jamie Oliver had introduced healthy eating to know that we have a big cultural problem in the UK when it comes to health. But we must try because if we do not, the consequences are unthinkable. Let’s start planting those oak trees so that later generations can truly benefit. That will be a legacy worth waiting for.

Something money cannot buy

Even if you are not in the wellness industry, I hope that you will read this article. I organise conventions two or three times a year called Pilates Carnivals. They are very different to any other convention, in fact as far as I know they are unique in the health and fitness world. It’s not only Pilates, it also includes yoga, meditation, health, fitness, diet and functional training. But what makes them different?

It’s different because it is non-profit. All the profits that are made go to a local children’s charity. Everyone who participates (including me of course) does so free of charge, giving all their time and energy knowing that we are all creating something very special, a very positive energy. The aim is to teach, learn, socialise and break down barriers whilst sharing our passion and our ideas.

Pilates Carnival aims to promote and assist with the training of teachers all over the world. It does this by providing free places to training courses, conventions and workshops and through the conventions. I am creating a global community who are not motivated by money, but simply what to give something back to the fitness community that we love and rely on, whilst also helping charity at the same time. Of course the truth is that the more we give, we more we get back, it’s one of the Laws of the Universe.

My next goal is to arrange Fitness Carnivals based on the same principles, including all forms of exercise. That will be a lot of fun!

My conventions have been very popular, I’ve held them in several countries including the UK, Germany and Poland and this year will be Spain and Australia (I want many more in places all over the globe). But a few people have met my idea with bitterness and animosity. They say I am reducing the value of Pilates. This is of course nonsense, the truth is they are afraid that their commercial interests might be reduced. And some people will never get the fact that by giving, we are creating something money can never buy.

So if you “get it”, you can help. Please get involved. The more we spread the word, the more we can buck the trend of money-making commercialism, bring the Pilates and fitness communities together, improve standards and the more we can raise for very worthy charities. You do not have to be a Pilates teacher. If you have any interests in the area of wellness then you can get involved. You can help by sponsoring the events, donating products that can be sold at events (everything from clothing to drinks, equipment to retreats), donating places on your training courses, presenting at events, offering to work with me to organise an event in your City, giving time in promoting events or web development, and by simply sharing this blog or the Facebook Page.

Please join this community. We can make a difference. Never let anyone tell you that we can’t.

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