Researchers from North Carolina State University compared the muscles used for jogging with those used for brisk walking – and they found that a slow jog is actually less tiring than a fast walk.

But how can that be? Brisk walking doesn’t seem to make us as out of breath as jogging.

Well, it seems that a muscle in the calf is used in a more efficient way when we run, allowing energy to be released… which, in turn, stops us becoming tired as quickly.

The researchers carried out ultrasound scans to find out how muscles reacted when volunteers were running and walking.  A spokesperson for the study said: “Muscles work too inefficiently to speed walk, so the body turns to running in order to increase efficiency and comfort, and to conserve energy.

“Other than Olympic race walkers, people generally find it more comfortable to run than walk when they start moving at around two metres per second, which is about 4.5 miles per hour.”

Further explanation reveals that the muscle in the calf can’t catch up to the speed of the gait as we walk faster and faster…but when we shift the gait and transition from a walk to a run the muscle becomes almost static and doesn’t seem to change its behaviour very much as we run faster and faster.

This finding is also good news for people who excuse themselves from exercise claiming that that they do not have enough time. (This is the biggest excuse for not keeping fit, by the way!) Jogging is faster than walking and this means you can squeeze in a quick jog – and save on body energy. Result!

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Accessorise: Headbands, sweatbands, arm warmers, bags, gloves, socks, laces, you name it, the fitness accessories arena is burgeoning with a host of funky kit and designs. If you want to be a trend leader this year at the gym or while out for a run you need to find a unique accessory and wear it with pride.

Black and white: Last year, fitness clothing was bright. Think neon yellows, pinks and greens. In 2012, the fitness trendies are fighting back with a return to neutral colours, and especially black and whites. But don’t mix and match white tops with black leggings. It’s all black or all white if you want to keep up with the trendies.

Hair today: Beards are in for the guys, while long hair is on trend for the girls. Apparently, there is nothing cooler than a buff athlete with a burly beard (think David Beckham). And for the ladies, the hottest look is definitely not short, pixie cuts but long lovely locks (perhaps tied up in a high bun for your workout).

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I know what you’re thinking; that all sounds VERY embarrassing.  However, as we all know, in these modern times we barely use our body to its full capacity, spending long hours at our desks behind a computer.  Even at the gym, as Bee’s article explores, we exercise “mindlessly”, getting into repetitive habits and not challenging our bodies in new ways.

Having felt like a hamster on a wheel in my local gym before, the statement by Erwan Le Corre (founder of the American “Move Naturally” sessions) that we are “zoo humans” struck a chord.  Humans crave interaction with nature, a desire Bee names as “biophillia”, and much like the forlorn apes and gorillas we see in cramped zoo cages, a lack of outdoor interaction can lead to mental health issues such as depression.

Prehistoric workouts tap into little used muscles through natural movements such as climbing, crawling and jumping, all things we tend to associate with childhood.  Whilst watching “Origins of Us” on BBC 2 last night, I found it fascinating and awe inspiring just how brilliant the human body is.  As Dr Alice Roberts tracked the human body’s evolution from apes, to walking upright, to long distance endurance runners, to tool users, she highlighted how our bodies still retain many ape like qualities – being able to rotate our arms 180 degrees for example, comes from tree climbing.  We are literally designed for this kind of outdoor workout.

However, as Bee found out, we are constrained by a fear that the tree-climbing child does not have, disbelieving the strength and agility of our own bodies.  Yes, falling might hurt, and I’m not denying that the ungraceful sight of a grown woman flying face first onto the local cricket pitch isn’t slightly embarrassing, but you only have to look at the impressive robustness of Free Runners (another form of more acrobatic outdoor exercise, not for the faint hearted!) to see the resilience of the human body.

Despite the potential for some serious awkwardness when my boss happens to stroll past and sees me swinging wildly from a tree branch, and even the possibility of me being sectioned when I am spotted dragging my knuckles and charging like a gorilla next to the children’s play ground, the idea of evolutionary fitness appeals to me.  The health benefits, both mental and physical, the liberating release from the sterility of the gym and from what some may consider ‘normal’ behaviour (at least you can say you’re not boring!) makes a prehistoric workout a brilliant, fun, free way to exercise.

So, this weekend you may well see me dangling from an oak tree in my local park, grinning like a maniac.  I seriously hope you’ll join me!

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Yes, as a runner you need good nutrition, enough protein and carbohydrates, and a lot of fast food contains a high quantity of carbs.  Unfortunately it also has low nutritional value, is high in sodium and saturated fats, and contains little to no protein (the article highlights that even chicken nuggets are less that 50% chicken).

Thus, eagerly reading the article, I was unsurprised to discover that in reality there is no healthy fast-food option. Are we amazed that kebabs were deemed wholly unsuitable for human consumption, worryingly described as reformed meat that is “glued” back together? It did make me feel slightly stupid, however, for never cottoning on to the entirely unnatural shape and size of a ‘lamb’ kebab on a spit.

The “best choice” is apparently pizza, albeit one with little cheese and no meat, as it does have a “healthy balance of carbs and fat” – something I’ve heard before from health conscious friends who have sworn by a vegetable and pesto pizza on a wheat flour crust. The problem is, when you are in the process of buying or eating ‘junk food’, the health costs are usually intentionally banished from your mind. Tired and emotional after a late night, having the pesto pizza is nowhere near as appealing as inhaling the meat feast.

It is now a big industry to repackage and re-market fast food as healthier than before, particularly since companies have had to put calorie counters on their menus, attempting to appease the consuming public’s guilt. Putting in an abundance of hyperactively coloured modern furniture – making it look like a two year olds’ version of a Parisian cafe – offering ‘healthier’ wraps and slimming salads is all very well, but ultimately it is still fast food and you know you shouldn’t be eating it.

In today’s life it is increasingly difficult to avoid fast food, but picking the healthier option is still better than not, even though ideally avoiding it altogether is the best choice. Is it possible to still eat fast food and be healthy, particularly with the growing links between fast food and a range of illnesses, including depression?  Although the article tried to incorporate this element into its health conscious content, it became apparent that fast food was an unfortunate part of modern life that is, sadly, unavoidably unhealthy, no matter how hard we might try to fool ourselves into believing otherwise!

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When someone takes a photo of a QR code, they’re taken to the advertiser’s website. In this case Betfair, where they are offered a free bet.

Opinion is, unsurprisingly, divided as to whether this is just a cheeky bit of fun or not. A spokesman for Betfair said “There is huge interest in beach volleyball and we want to ensure that our advertising campaign is seen and remembered by as many sports fans as possible”

However, the idea of professional athletes selling advertising space on their behinds has outraged some. Sian Norris from the Bristol Feminist Network said “I think what this really shows is that there’s still a lack of seriousness taken when it comes to women’s sports. There’s the assumption that men are the spectators rather than women for a start. But also do we want these women to be seen as athletes or are they walking advertising billboards? These are big, big questions.”

Zara Dampney and Shauna Mullin, who have degrees in law and marketing respectively, are now full time lottery funded athletes, hoping to compete at London 2012. The QR codes will have to come off if they do, as sponsorship is banned at the Olympics.

Beach volleyball athletes have previously called for  the sport to be taken more seriously and to be seen as less about sex and more about sport. With that in mind is this kind of advertising a step backwards, or just  canny marketing?

What do you think?

beach volleyball image : Terence Kearns

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Before leaving I worked out a body weight routine with my trainer and also downloaded Fitdeck from the app store. This is the electronic version of the card system which comprises of about 50 playing cards each with an exercise on. You then “play” or perform as many cards as you feel fit (excuse the pun). No equipment is required for any of the exercises so you only need yourself…no excuses now.

I never had the original card set but the app has additional pre exercise warm up and stretches, then your select amount of exercise cards then warm down cards. You can also select your level so as a beginner you may get 10 repetitions, 20 as an intermediate, 30 as an advanced. The cards are dealt equally between upper, mid, lower and complete body exercises so you get a balanced workout. If an exercise requires a time i.e. hold this position for 30 seconds, you can tap the counter and it will bleep once the time expires. Each exercise has a diagram and brief explanation which I managed to follow easily enough. A few exercises were not clear to me and seemed very easy so I guess I wasn’t doing it right. I suppose in todays video enhanced world short video clips with an audio explanation would make it even better but the current 2D system is still great. The app also records your sessions in it’s log with all the exercises you completed so you can see what you have done.

I can see Fitdeck being ideal for those away from home with the majority I would say being able to be performed in a hotel room. If like me you struggle to memorise routines this could be a great addition to you exercise regime.

You can download Fit Deck today from iTunes.

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It was all done in the name of charity – specifically the Breast Cancer Foundation. In order to participate heels over 3″ tall had to be worn and they were all measured before the race to ensure fairness.

Britney McGlone, one of the race contenders, said, “Running in stilettos is as easy as sprinting. You just need to get up on your toes and don’t let your heels touch the floor.”

Check out the video from the event below:

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The people behind the Easy Gym in Arrigorriaga noticed a drop in member numbers, which they put down to the economic climate, so they did a bit of research and opened Spain’s first naked workout. The Basque region is home to no less than twelve naturist beaches, as well as the annual Sopelana nudist race at Sopelana Beach near Bilbao; a 5K naked race where competitors are only allowed to wear sunnies, hat, socks and shoes as they run, so the region is no stranger to public displays of nudity, but what Britain? Are we ready to body-build in our birthday suits?

Now, there’s no shortage of opportunity to shed your kit in public should you wish to do so here in Britain, with official nudist beaches dotted all around the coast and a long history of naturism, with the first nudist club dating to the early part of the 20th century, but a naked workout? Now that’s another story.

First up, what about all those fitness gear producers – Helly Hansen, Nike to name a couple – who’ve dedicated years of research into making innovative fitness clothes that wick away the sweat so we can exercise in comfort. Would it not be a little on the uncomfortable side, exercising in the nude? The gym in Arrigorriaga says that towels are available to avoid slippage, but do you think that would be enough to attract naked gym goers?

It’ll be interesting to see if it does catch on, and here in the UK we’re known for being up for trying anything new, but we may take some convincing of the merits of working out in the buff.

As far as social nudity goes, is one of the main draws the very fact that enthusiasts get naked in the great outdoors to be more at one with nature, not a sweaty gym?

Hmmm, call me a prude but I think I’ll keep my gym kit on. How about you? Would you sign up if your local gym offered you the chance to body build in your birthday suit?

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If you’re looking for a new lease of life, running can certainly provide it. If you’re new to running, get a check up from your GP before you start and when you do begin, start slowly and gradually build up your fitness and stamina. Lots of people for whom the early days are a bit of a struggle, find that either combining walking and running and then slowly reducing the amount of walking each session, or ‘power’ walking to start with are good ways of building fitness steadily. Make sure you’re wearing the right running gear, including running shoes. If you do experience any pain anywhere from your hips down to your feet, take advice from a physio, who can point you in the right direction as to the correct running shoes for you.

Join a running group to spur you on…

It’s a great idea to take a running buddy with you or join a running group. This will spur you on and keep you motivated. It’s also a good idea to enter a race, giving you a goal to work towards. The sense of achievement you’ll feel when you complete a race cannot be overestimated. This is one of many psychological benefits of running for people who have considered themselves unfit for most of their lives. Middle aged, first time runners are often flabbergasted at how far they’ve come, on completing their first race. Once you’ve run your first one, chances are you’ll be well and truly hooked. So, what are you waiting for, get your running shoes on and go, go, go!

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Boxing is an excellent full body workout, burning around 500 calories an hour and it’s great for arm and shoulder sculpting. Although you use all your muscles, you won’t bulk up because of all the repetition of movement.

Not only does boxing firm your body up, it raises your fitness levels quickly. Boxing or kickboxing will also help with conditioning for other sports that require short, sharp bursts of physical exertion such as sprinting, throwing etc. The impact as you land your punch or kick is what provides the strengthening effect, as opposed to the motion, so a session with the punchbag can do wonders for strength. Find the right training program for you and before long you’ll find that your arms and legs are more defined and your stomach flatter, and your strength and stamina will be significantly improved.

Stress management and combat sport

Combat sport will not only improve your aerobic and anaerobic fitness levels, strength and stamina, but it has a positive effect on the mind, too. Releasing your mental tension through a sparring session is the ultimate in stress relief. Boxing and kickboxing are both highly effective stress-busters, literally knocking out the negative emotions. Both sports have gained in popularity recently as more and more people discover the positive effects they have on mental as well as physical well-being

Engaging in a combat sport is an excellent way to alleviate pent-up aggression in a safe, productive way. Many women report an elevated sense of empowerment and a boost in self-confidence after engaging in combat sports. It’s a positive and satisfying way to take out your mental stress, which is often linked to suppressed anger. Vent this accumulated anger on a punchbag and reap the benefits as you feel calmer and more in control.

Stress and anxiety can leave you feeling helpless, with a feeling situations out of your control. Boxing and kickboxing provide you with a sense of empowerment, not to mention self defence skills, physical strength and mental agility. You’ll probably find you feel lighter and more relaxed after a session, ready to take the world on in a positive, productive way.

If you’re looking for a high-intensity, total workout for mind and body, then boxing or kickboxing could well be the way forward.

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