SPORTYPAL – J2ME apps, Mobile apps, Java apps, MIDP apps for Nokia N95

For nokia users this is a very useful tracker app for fitness nuts

SPORTYPAL – J2ME apps, Mobile apps, Java apps, MIDP apps for Nokia N95
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Basic descriptions here. Go to the site and download this is for free. let us know what you think, is it worth it or not ….

Added new workout types: skiing, rowing, horse riding, driving, flying, sailing, swimming, hiking, paragliding, snowboarding…
To use one of the new workout types, go to the free style workout icon in the activity selection screen. This will open a new screen where you can select from a list of the new types.

SportyPal is an easy to use intuitive application for your mobile phone. You activate it when you start your running, cycling, walking, rollerblading or similar exercise. In two simple clicks it will start to log and map your position, movement, distance, tempo and calories burned. It will not affect normal operation of your mobile phone, so you can still listen to music, receive and initiate calls and messages.

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BEGINNER RUNNING PROGRAMME

30 minutes running programme per day for 30 days

Measure the time and distance by walking fast in one direction for 15 minutes and then back for 15 minutes.
Walk fast for the first 10 minutes building up speed, and for the last 5 minutes walk, slowing down.

The 15 minutes in between can be broken up how you like but try and keep a record of it ,if you have an mp3 player with recorder record it each time so you can see and feel progress
At the beginning jog for 30 seconds and walk until you recover jog 30 walk to recover etc for 15 minute, you will be aiming to walk 30 seconds recover 30 seconds etc
If you do this daily your body will adapt within a month 30 minutes for 30 days if you do it every second day it will take 60 days. It is a great way to get you up and running and if you are trying to lose a few pounds it will really kick start your training don’t forget to stretch before and at the end

Here are some sound nutritional tips for the girls to help with stamina and training
• Skipping meals, will make you lethargic and dread the evening training session and possibly lead to overeating in the afternoon. you should be aiming for 3 regular meals and 2 snacks per day.
• Riboflavin assists in the breakdown of carbohydrates and fats for energy and is crucial in endurance sports. In women 30 minutes of daily exercise lowers riboflavin levels in the body, so you should try to get at least 1.3 mgms you may need more but talk to your professional. Sources are most dairy products as well as cereals and grains
• Over 24 80mlgms -1200 of calcium is practical but check with your Doctor or nutritionist Sources are dairy,tofu , greens fortified cereals and juices. Avoid extra fibre supplements as these bind calcium in the gut and slow down or stop absorption
• Folate and other B vitamins found in leafy greens and citrus fruits
• Beans for phytoestrogens which lower bad ldl and increase good ldl cholesterol
• Lack of iron can lead to fatigue, sources are lean red meat dark poultry, lentils fortified cereals. Tannins in coffee and tea block iron uptake so don’t drink them with a meal. Too much can lead to constipation and malabsorption of zinc so check with your Doctor before increasing
• Make sure you eat at least 5 servings of fruit and veg per day, low glycemic of course, get your vitamin E from wheat germ and whole grains as well as good quality oils

Text eh fit to 53070 to receive daily health and fitness tips direct to your mobile. costs.60c per text rcvd. Sp: itouch
Niamh Kenny and Evening Herald accept no liability.Always consult a professional prior to any diet or exercise programme.
Contact www.KennyHealth.com for more help

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HOW HORMONES AFFECT WEIGHT

The temperature in which you train affects the number of fat calories you burn for energy.
Human growth hormone levels are increased in warmer temps, this is the wonder anti-angeing hormone that high profile celebs are taking to stay young.
An increase in hgh increases fat metabolism, it naturally declines as you get older which can lead to the infamous middle age spread, so as you can imagine the key is to increase its production to maintain a healthy balance and stay trim.
One of the ways to do this is by regular fat burning aerobic activity 30- 45 mins per day, but be careful not to stress the body by exhausting it, as this affects cortisol production when the body thinks its under attack or siege.
Cortisol is associated with storage of abdominal fat, diabetes, depression and heart disease. And can also weaken our immune system. Cortisol is at a low during the summer, maybe because we are happier and sunnier and also warmer.
Go to “> and calculate your training zone, so you can figure out if you are working the body at the correct stress level for best effect.

LPL an enzyme that promotes the storage of fat decreases during the summer which is why we seem to shed a few pounds from Spring on into summer

Testosterone peaks in the summer, this hormone helps build muscle and lose fat and peaks during the summer.

It Is easier to control appetite in the summer. When serotonin levels drop your body thinks its starving and tells you to eat, but during the summer your levels are usually quite well balanced as we come out of the dark depressing days of the winter. Serotonin is a hormone that controls our mental state. Over weight people with low serotonin tend to find they are hungry all the time, hence carb comfort eating which gives a hit or fix, bringing up serotonin levels.
This could explain food addictions and why it is so difficult to give up certain things when we are dieting. It’s a hard thing to give up the buzz of a good tasty piece of white fresh bread or a yummy chocolate biscuit..
So now is a good time to start taking a note of your eating pattern go to Http://www.mypyramid.gov/index.html and download a free food log amongst many other helpful tips on how to improve your diet and eating patterns. This website covers all ethnic backgrounds as this is very important when learning how to eat for your environment

The long and the short of it is if you are finding your exercise programme has stalled , and you are not getting much out of it, pick up the aerobic level, Interval training can be very useful for this , especially if you are a little older,stimulate fat burning hormones and enzymes and watch the weight drop off , you’ll feel better and tone a lot quicker.

Next week :Ten minute tone ups to stimulate fat burning and muscle toning

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Myths about weight loss

Myths about weight loss
Read about some of your favourite myths on how to lose weight

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