Fitness chat with Kristoph Thompson
Fitness guru Kristoph Thompson dropped by to answer your questions on long distance running, exercise motivation and rugby training.
Jim_V: Hi everyone and welcome Kristoph. Please post any questions you have.
go away: Are meal replacement shakes aimed at women a worthy supplement or a waste of money? I don't want to buy lots of protein and just end up peeing it all out.
Kristoph: At the moment you can buy meal replacement shakes such as SlimFast which are aimed at the general public and protein shakes which are aimed at body builders. Ultimately it's always better to get your nutrients from proper food with fresh ingredients rather than drinking these shakes. It's only really worth drinking them if you're exercising really hard and want to boost your diet to keep your energy levels up and get extra vitamins and minerals. You're much better off getting these in their natural form though.
Sarah: How insane would you have to be to run a half marathon for YouthNet in October when you've never run a race in your life?
Kristoph: Lots of people do it so it's not that insane and it's a great thing to do for charity. It's not an impossible task and it's good to have something to work towards, and you do have a realistic time frame to work with. Obviously you need to start running as soon as possible and trying to build up the time and distance that you're able to run or jog for. Try running for 20 minutes, three or four times a week at first, and then increase the time gradually. Three or four times a week should be sufficient over the next few months. Expect a few aches and pains if you haven't run in the past, but make sure you wear correct footwear and make sure you do lower body stretches before you start. Try jumping in the bath after a running session as that can really help. Overall, just take it slowly and don't do too much at once. Good luck!
Nutter: What would you say is the best form of exercise for someone with M.E.? I was recently diagnosed and can't manage much more than a short walk these days, but I would like to do more.
Kristoph: If you're limited in what you can do then it's good to do anything you enjoy - things that include upper and lower body are best for your fitness. Try light running or swimming if possible. Maybe try getting involved in some sports or even something like rollerblading, because if you enjoy it then you may find you really get into it. Doing something you enjoy is the key and not slogging your guts out to get fit.
Nutter: That's true. Sometimes I get frustrated with myself. I might try and go to aqua aerobics again.
Kristoph: Yeah definitely - that's a good activity to boost your fitness. Exercise that involves other people and has a social element can encourage you to go a little bit further.
Jim_V: I'm wondering about ideas for interesting ways to exercise, it always seems like such a dull thing to do when there seems to be more useful and fun things to do.
Kristoph: It's a case of doing things that allow you to be more active, increase your heart rate and get you out of breath, not necessarily running, but anything from playing sports you enjoy, playing tag with your friends, hula hooping and all those things that you used to get excited about when you were a kid. Things like skating are good as people don't always associate it with traditional exercise, but if it makes you feel out of breath and gets your heart pumping then you have a result.
Robbie: Last time I went on a treadmill I lasted for five minutes running and then I felt dizzy and my vision went for a few seconds. But, I'm fine on the rowing machines and bikes. Why was that? Is it something I should be worried about?
"Avoid running absolutely first thing in the morning - there's not much stock in the idea that it's good to exercise on an empty stomach."
Kristoph: It's probably worth getting a medical opinion on this, but I suppose because you're standing as opposed to being seated on the rowing machine your blood pressure might have something to do with it. Definitely have a chat to your GP about it.
aboylearning: When I wake up late like around 11 or 12 am, I feel very tired all day. What kind of exercises should I do to make my body respond properly?
Kristoph: If you're feeling particularly tired to start with then it's worth starting slowly and building up the intensity of what you're doing. Start with something cardiovascular like walking and then start jogging. Things like press-up and sit-ups aren't so good when you're feeling groggy and if you're not 100% awake before you get going then you might have too many aches and pains, so start slowly.
Jim_V: Here's another question that came in via email: is the doctor the best person to ask for diet and fitness advice, or someone else? As a very overweight person I get brushed off at the docs - do I just need to be more persistent with asking for help?
Kristoph: Doctors aren't necessarily experts in diets and nutrition so in the first instance it's worth seeing if you can get a GP referral to an NHS dietician or help with finding a subsidised class for dieting. In terms of exercise, walking and swimming are a good place to start. When swimming the water offers good support for body weight. If you experience aches and pains then it'll be a sign to slow down. If you're not doing anything at the moment, perhaps try walking to start.
Nutter: When is the best time to go for a run?
Kristoph: In all honesty I wouldn't say there's a definitive time - I think it would depend on the person. Ideally, avoid running absolutely first thing in the morning - there's not much stock in the idea that it's good to exercise on an empty stomach. Have a light bite to eat and then go after a few hours. If you're like aboylearning (above) and take a while to wake up then the afternoon is fine. It's not great to go running really late in the evening as it can make it really difficult to settle down to sleep afterwards as you'll feel really alert.
Jim_V: Here's another question that came in via email: is it best to mix up exercises or is it fine to do the same one? E.g. in three days per week is it best to run, swim and cycle or is doing just one of them on all three of days fine too?
Kristoph: It's good to mix things up because it can keep you motivated and prevent boredom. It also helps the body respond well to training. It depends what your goal is though. For instance if you're training for a marathon it's best to keep running as while cycling will improve fitness it won't help you to run long distances. Generally just for fitness, it's fine to do one thing, but as I said mixing it up can really help your motivation.
PiggyRT: Other than playing rugby is there any thing I can do to improve at rugby?
Kristoph: Think about what's involved in the game, so if it's fitness you're thinking about it's a stop start game so things like shuttle runs are good. Take two cones and place them about 20 metres apart and then sprint from one cone to the other and back again. After each sprint spend up to 30 seconds just walking around your start and finish cone as a form of active recovery and then repeat that about five times.
If you're thinking about other components of the game, maybe try some agility work including changing direction while running quickly and working your leg strength and upper body strength in the gym.
Jim_V: OK thanks for everyone's questions we'll be shutting up shop now.
Kristoph: Thanks for all your questions guys - it's been a pleasure.
Fitness chat with Kristoph Thompson
Fitness guru Kristoph Thompson dropped by to answer your questions on long distance running, exercise motivation and rugby training.
Jim_V: Hi everyone and welcome Kristoph. Please post any questions you have.
go away: Are meal replacement shakes aimed at women a worthy supplement or a waste of money? I don't want to buy lots of protein and just end up peeing it all out.
Kristoph: At the moment you can buy meal replacement shakes such as SlimFast which are aimed at the general public and protein shakes which are aimed at body builders. Ultimately it's always better to get your nutrients from proper food with fresh ingredients rather than drinking these shakes. It's only really worth drinking them if you're exercising really hard and want to boost your diet to keep your energy levels up and get extra vitamins and minerals. You're much better off getting these in their natural form though.
Sarah: How insane would you have to be to run a half marathon for YouthNet in October when you've never run a race in your life?
Kristoph: Lots of people do it so it's not that insane and it's a great thing to do for charity. It's not an impossible task and it's good to have something to work towards, and you do have a realistic time frame to work with. Obviously you need to start running as soon as possible and trying to build up the time and distance that you're able to run or jog for. Try running for 20 minutes, three or four times a week at first, and then increase the time gradually. Three or four times a week should be sufficient over the next few months. Expect a few aches and pains if you haven't run in the past, but make sure you wear correct footwear and make sure you do lower body stretches before you start. Try jumping in the bath after a running session as that can really help. Overall, just take it slowly and don't do too much at once. Good luck!
Nutter: What would you say is the best form of exercise for someone with M.E.? I was recently diagnosed and can't manage much more than a short walk these days, but I would like to do more.
Kristoph: If you're limited in what you can do then it's good to do anything you enjoy - things that include upper and lower body are best for your fitness. Try light running or swimming if possible. Maybe try getting involved in some sports or even something like rollerblading, because if you enjoy it then you may find you really get into it. Doing something you enjoy is the key and not slogging your guts out to get fit.
Nutter: That's true. Sometimes I get frustrated with myself. I might try and go to aqua aerobics again.
Kristoph: Yeah definitely - that's a good activity to boost your fitness. Exercise that involves other people and has a social element can encourage you to go a little bit further.
Jim_V: I'm wondering about ideas for interesting ways to exercise, it always seems like such a dull thing to do when there seems to be more useful and fun things to do.
Kristoph: It's a case of doing things that allow you to be more active, increase your heart rate and get you out of breath, not necessarily running, but anything from playing sports you enjoy, playing tag with your friends, hula hooping and all those things that you used to get excited about when you were a kid. Things like skating are good as people don't always associate it with traditional exercise, but if it makes you feel out of breath and gets your heart pumping then you have a result.
Robbie: Last time I went on a treadmill I lasted for five minutes running and then I felt dizzy and my vision went for a few seconds. But, I'm fine on the rowing machines and bikes. Why was that? Is it something I should be worried about?
Kristoph: It's probably worth getting a medical opinion on this, but I suppose because you're standing as opposed to being seated on the rowing machine your blood pressure might have something to do with it. Definitely have a chat to your GP about it.
aboylearning: When I wake up late like around 11 or 12 am, I feel very tired all day. What kind of exercises should I do to make my body respond properly?
Kristoph: If you're feeling particularly tired to start with then it's worth starting slowly and building up the intensity of what you're doing. Start with something cardiovascular like walking and then start jogging. Things like press-up and sit-ups aren't so good when you're feeling groggy and if you're not 100% awake before you get going then you might have too many aches and pains, so start slowly.
Jim_V: Here's another question that came in via email: is the doctor the best person to ask for diet and fitness advice, or someone else? As a very overweight person I get brushed off at the docs - do I just need to be more persistent with asking for help?
Kristoph: Doctors aren't necessarily experts in diets and nutrition so in the first instance it's worth seeing if you can get a GP referral to an NHS dietician or help with finding a subsidised class for dieting. In terms of exercise, walking and swimming are a good place to start. When swimming the water offers good support for body weight. If you experience aches and pains then it'll be a sign to slow down. If you're not doing anything at the moment, perhaps try walking to start.
Nutter: When is the best time to go for a run?
Kristoph: In all honesty I wouldn't say there's a definitive time - I think it would depend on the person. Ideally, avoid running absolutely first thing in the morning - there's not much stock in the idea that it's good to exercise on an empty stomach. Have a light bite to eat and then go after a few hours. If you're like aboylearning (above) and take a while to wake up then the afternoon is fine. It's not great to go running really late in the evening as it can make it really difficult to settle down to sleep afterwards as you'll feel really alert.
Jim_V: Here's another question that came in via email: is it best to mix up exercises or is it fine to do the same one? E.g. in three days per week is it best to run, swim and cycle or is doing just one of them on all three of days fine too?
Kristoph: It's good to mix things up because it can keep you motivated and prevent boredom. It also helps the body respond well to training. It depends what your goal is though. For instance if you're training for a marathon it's best to keep running as while cycling will improve fitness it won't help you to run long distances. Generally just for fitness, it's fine to do one thing, but as I said mixing it up can really help your motivation.
PiggyRT: Other than playing rugby is there any thing I can do to improve at rugby?
Kristoph: Think about what's involved in the game, so if it's fitness you're thinking about it's a stop start game so things like shuttle runs are good. Take two cones and place them about 20 metres apart and then sprint from one cone to the other and back again. After each sprint spend up to 30 seconds just walking around your start and finish cone as a form of active recovery and then repeat that about five times.
If you're thinking about other components of the game, maybe try some agility work including changing direction while running quickly and working your leg strength and upper body strength in the gym.
Jim_V: OK thanks for everyone's questions we'll be shutting up shop now.
Kristoph: Thanks for all your questions guys - it's been a pleasure.