TOP TO TOE TIPS

Taking on board a few simple tips can really help you to get the most out of your exercise session.

CLOTHING

Sports Bra - An absolute must. The bra should give good support without restricting movement. (Less Bounce sports bra catalogue available.)
Trainers - Although it’s ideal to have specialised training shoes, comfortable, supportive trainers with a good grip are adequate at this stage (not too worn). Once exercising Regularly, it is strongly advised that you purchase suitable shoes from a specialist sports shop. (Buying guide and advice available.)

Socks - They need to be a neat fit. If they slide down or bunch this can lead to blisters. Sport-specific socks have no irritating seams and help to keep your feet feeling dry and fresh.

Shorts - Weather permitting, these should allow freedom of movement without chafing the inner thighs or restricting the waist.

Jogging Bottoms/Leggings - Ideal for keeping warm and covered up. However, jogging bottoms are slightly less good when it’s wet as they absorb moisture readily and become heavy, baggy and uncomfortable. They can also be too hot on mild days.

Tops - T-shirts and sweatshirts are fine - comfort and warmth being key. Fleeces are not recommended as they do not allow your body to breath, which results in you getting hot and sticky pretty quickly. Technical fabric tops, designed to take moisture away from the skin, are lightweight, extremely comfortable and keep your skin dry and warm. Always wear light layers so that items can be removed and added during exercise as required.

Gloves & Hats - If you are prone to feeling the cold then bring them along. Conserve your energy for exercise and not for generating heat to keep your body temperature up. They can always be removed.

Rain Jacket - Lightweight cagoule-type jackets with vents are preferable, otherwise things can get a little steamy.

ACCESSORIES

Drink Bottle - Keeping well hydrated is essential. If you are prone to getting thirsty then carry a water bottle with you or leave one at base for your return. Little and often is the best way. Ensure you replace lost fluids as soon as the session is over. Hand-held running bottles are available from John Lewis & most sports outlets.

Watch - A basic watch with a stopwatch feature is ideal if you want to work to a programme, or simply to monitor your progress or record time spent exercising.

Diary - Keep a diary of your exercise sessions. Briefly note what, when, how long, how it took, how you felt and any other observations you made. Include weight and nutrition details. It’s an excellent way to track your progress and very satisfying to look back on. Most importantly, it can act as a real motivator. WRITE DOWN THE POSITIVES HOWEVER SMALL - for example: you felt more energised, you jogged to the bridge without stopping, you looked forward to exercising, your shorts felt looser around the waist.

PRE-SESSION

Hydration - Drink small quantities of water throughout the day. Perhaps swap that last cup of tea for half a pint of water. However, don’t glug down 2 pints just before walking out of the door as your body won’t be able to absorb it and it will be left to gurgle around and probably leave you desperate for the loo!

Food - Ideally main meals should be eaten at least two hours before vigorous exercise. However, this is not always practical and in that case you should have a light meal as early as possible, which can then be topped-up after exercise.

The Loo - With all the liquid you’re taking on board it’s always a good idea to pay a visit before exercising. However, if you do get caught short then please don’t worry, as there are many discreet hedges. You may also realise that your pelvic floor isn’t what it used to be so make sure you pay a little more attention to the pelvic floor exercises.

POST SESSION

Drink - Ensure you replenish your fluids immediately after the session. Over 60% of an adult body is made up of water. In addition to the loss of fluid through perspiration, moisture is also lost with every exhaled breath . Make sure you keep topped up.

Healthy Snack - It is important to replenish your energy stores within an hour of exercise so that your body can start repairing and building stronger, leaner muscle in anticipation of the next session. Have a banana or an alternative healthy snack.

Change of T-shirt - Bring a change of top if you find that your base layer (eg T-shirt) becomes damp during exercise. Change into the dry top as soon as you return.

Warm Tops - Whether or not you change your base layer, it is important to put on at least one extra layer as soon as you warm down. Following exertion, your body cools rapidly and this can result in stiff, sore muscles, or even worse, lead to injury or illness. Best to be avoided when trying to get fit!

Last but not least……..

ENJOY, GET FIT AND LIVE LIFE

Suzy

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