Krusty Kreme or the gym

It happens every January/February an influx of New Year’s resolution-makers amble in through the doors of their nearest gym in their box-fresh trainers and shiny new Lycra ensembles. Don't get me wrong, I have nothing but respect for anyone who takes up a fitness regime. What makes me seethe is that perennial breed of gym-goer who thinks they will get in shape simply by turning up. Not for them feeling the burn or working up a sweat. Instead they hang around chatting by the water coolers, cluttering up the fitness machines, taking up space in classes whilst never actually doing anything remotely resembling a workout.
What is even more alarming is the fact that Scotland is claimed to have the most unfit, unhealthy occupants in the UK. Why is Scotland not fit? Who is to blame? Why don’t we eat healthy? Do we blame the recession? Or is it sheer laziness? Is it bred in us to be unhealthy?


Maybe the alarming fact that despite the cold snowy weather, Scotland’s capital saw the launch of a new Krispy Kreme Doughnut store which saw around 300 people waiting anxiously for the doors to open at 7am, on Wed 13th Feb. Since the arrival of store 2 weeks on and you’re still experiencing queues at the Hermiston gate store, Lothian and Borders police have been urging motorists to avoid the western side of Edinburgh altogether due to the chaos. Patrol cars are being sent to Hermiston Gait Retail Park daily to try to stop Krispy Kreme customers causing gridlock to avoid mile-long tailbacks backing on to the M8. This broke the company’s record for the first hour sales of any UK store opening. So what is the attraction? Is it the taste of the 16 different flavoured doughnuts or the fact that everyone else is doing it?


Health campaigners said they were appalled at the number of people prepared to wait in their cars to buy the cholesterol-packed snacks and quite rightly so with the average intake of 430kcal in 1 doughnut and a whopping 23 grams of fat if Edinburgh is overweight today then it will certainly be obese by tomorrow.

So what do we do? How can we sort this? The government is looking to bring out new legislation… Fizzy drinks should be taxed, fast food outlets near schools limited and new parents given specific advice on how to feed their children properly to help tackle spiralling levels of obesity. Is this the way forward? Can we do more?

One in four adults in the UK is obese, figures say, a number expected to double by 2050. Doctors fear the obesity crisis is becoming "irresolvable", and are calling for society "as a whole" to act before it becomes irreversible.

So this is a problem for not just one area but for the country as a whole the NHS, government, councils, schools, parents, workplaces as with obesity comes poor health, poor diet, poor fitness. With the commonwealth games just round the corner are we really promoting healthy living, a better nation with Krispy Kreme queues? I long for the day when a local gym makes the headlines for weeks as it’s the new craze and the queues to enter are avoidable to enter!



Theresa Penrice
West Lothian College
Sport and fitness department
(work experience)

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Balls for thought

The Exercise Ball


Where did the exercise ball come from?

The Swiss Ball was originally practiced in an orthopedic medicine and physical therapy clinic founded by Swiss doctor Susan Klein-Vogelbach and used as a form of rehabilitation. From there, the concept of ball exercises was taken from Europe to America by Joanne-Posner-Mayer in the late ‘80s and she was the first to promote the exercise ball in the fitness industry. As of today, many fitness professionals are promoting the use of the exercise ball as well as athletes from a variety of sports at every level, who are incorporating ball exercises into their training regimen.
Exercise balls now come in a variety of sizes and are often used alongside other fitness equipment such as dumbbells to enhance work outs.


So what are the benefits of using an exercise ball?

The biggest benefit of using an exercise ball is its ability to strengthen core muscles. When exercising using the ball, you’re abdominal and back muscles are working constantly to keep you balanced. Even if you are targeting a different area of the body you’re core muscles are still engaged so they are still getting a work out. Also by toning your core muscles, this can greatly improve your posture as your core muscles keep working after exercise and this helps you to sit up or stand straight. As well as improve your posture, using an exercise ball can increase your flexibility. The ball enables you to stretch your body further than it is normally used to whilst providing you with support, making it a safer way to stretch and this is why physiotherapists swear by these exercise balls.


What should you do when using the exercise ball?

As with any other type of exercise, carrying out a warm up is essential. This will raise the heart rate and warm the muscles up which will prevent injuries occurring. A warm up will also get you mentally prepared for the physical activity ahead. Also, it is important especially when using the exercise ball that you maintain posture- keeping your back straight and preventing your knees from locking during exercise. Finally, you should focus on breathing- inhaling when going into the exercise and exhaling at the point of exertion.


What exercises that can be done using the exercise ball?

There are an endless number of exercises which can be done using the ball. Here are just a few. These can be repeated 3 sets of 5 reps if you are a beginner, 3 sets of 10 reps if you’re at an intermediate stage and 3 sets of 20 reps if you are advanced.

Back Extensions
- Start by lying face down over the ball with the top of the ball under your waistline, hands resting lightly on the floor in front of you.
- Feet are shoulder width apart resting on the floor
- Pull your shoulder blades together and slowly raise your chest up off the ball.
- Raise your arms up off the ball keeping your elbows straight and your arms in front of you.
- Lower arms and chest slowly.

Press Ups
- Start by kneeling with the ball in front of you, placing your hands about shoulder width apart on the ball.
- Get up onto your toes and pull your shoulder blades down and back.
- Keep yourself straight from your head to your heels.
- Engage your abdominals to maintain balance.
- Lower your chest to the ball slowly and rise back up keeping body straight.

Tricep Dips
- Stand in front of the ball and lean back, bending your knees.
- Place your hands on the ball behind you and lean into the exercise ball.
- Keep your elbows bent and lower yourself down toward the floor in front of the ball.
- Slowly return to the starting position.

Plank
- Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet and your arms straight.
- Your hands should be directly under your shoulders
- You should be looking down at the floor, chin tucked in
- Contract your abdominals so that your back remains straight.
- Hold this position without sagging, shaking or allowing your chin to sink to the floor.

Knee Tuck
- Start in the plank position above.
- Roll the ball forward to bring your knees under your hips.
Keep elbows straight.
- Slowly roll the exercise ball back to the plank position.

Lunge
- Stand with your back to the exercise ball.
- Raise one foot back and place it on the ball.
- Put your hands on your hips and lower yourself until your thigh is horizontal.
- Raise yourself back up to the starting position.



Kerry Timmins
(Work experience)
West Lothian College

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When not to train

As winter is upon us there are more and more illnesses kicking about. There are lots of different opinions about training with illness. Some say to stop training altogether others say, slow training down or continue as normal. Here is my take on what you should do when you have common illnesses and tips for every gym goer out there.


Firstly if you have a fever-
Symptoms include-
• Sweating
• Shivering
• Headache
• Muscle aches
• Loss of appetite
• Dehydration
• General weakness
Should you train? No. When the body’s immune system is fighting infection it doesn’t need to deal with the added stress of exercise.


The common cold
Symptoms include-
• A blocked nose
• Nasal pain and irritation
• Sneezing
• A runny nose
• Coughing
• A coarse voice
• A general sense of feeling unwell


Should you train? Moderate intensity workouts are ok when you have cold systems. However if you go the gym when you have a cold use hand sanitizer and wipe all surfaces you touch as you don’t want your buddies catching it.


The Flu
Symptoms include-
• Sudden fever
• Dry, chesty cough
• Headache
• Tiredness
• Chills
• Aching muscles
• Limb or joint pain
• Diarrhea or upset stomach
• Sore throat
• Runny or blocked nose
• Sneezing
• Loss of appetite
• Difficulty sleeping


Should you train? No. Head to the couch not the gym. Don’t work out until you have recovered, with flu comes a fever so read above and skip training until recovered.
Here are a few other contraindications that may have an effect on your training.

Didn’t sleep last night?
The best thing you can do is get out of bed and get moving. A morning workout is just what you may need after a restless night to boost your energy levels and get you prepared for the day ahead.

D.O.M.S?
Delayed onset of muscle soreness, after a hard session you might be in pain what I would suggest is go to the gym, make it a light intensity workout such as walk rather than run or do a cardio day rather than a heavy weight session. It is also ok to skip a workout if the pain is too much.

Hope this helps with all those runny noses this time of year. No more excuses for skipping work outs, 
(Always check with a your GP about contraindications before exercising)
Ryan Stewart Personal Trainer