THIS MONTH
Hua Hin Events
Gary green and his gdl pools business kindly donated a swimming pool to the government school in pranburi, his second such donation.
The Duke and Duchess of Montrose tie the knot. Very best wishes to them both.
Hua hin golf tours' vintage fancy dress party was a swinging affair!
Local groups including the Observer made donations to “Prack ta Kor temple” near Pa La U to assist the monks with their care of local children and the elderly.
Hua Hin Online Community
This month saw plenty of discussion on recent political events in the country and with the removal of the xenophobic TRT government a little more optimism was found in readers contributions. However it is far too early to ascertain what the military and new government has planned for Thailand's and our future. Plenty of news articles were submitted as the media enjoyed a rare burst of uncensored journalism; who knows how long this will last?
Another shake up, quite literally this time, were a series of tremors felt from earthquakes that occurred near Prachuab and the Burmese border last month, the largest was reportedly a 5.0 on the Richter Scale. The odd rumblings were felt here in Hua Hin however most people just ignored them under the assumption that a siplor had just gone past!
Lots of commentary on the new Suvarnabhumi airport as travellers to and from Bangkok get to test it out personally. Overall a thumbs up was given for efficiency and general operation of the new airport.
Events and Activities:The Hua Hin Dog Rescue Centre held a charity gala and raised over 100,000 baht for the construction of a new centre. Many thanks to all that attended, donated prizes, and bid for them.
Sports and fitness were the popular areas with the crazy farang dragon boat team stepping up their training ... well the odd burst of speed now and then at least! We also welcome our latest sponsor, a Wing Tsun Kung Fu camp located in Khao Takiab. For those that don't know Wing Tsun is an effective form of self defence, the camp also offers courses for kids and adults, private lessons and fitness, take a look at their website for more info: www.wt-thailand.com
Hua Hin Sport: A new website dedicated to sports and activities has been launched, www.huahinsport.com is a guide to local clubs, leagues and societies, it offers information on sporting events, golf, motor sports, water sports, racquet sports, martial arts, running, cycling and fitness. If you belong to a club or run one check it out online and get yourself listed. A new sport section of the forum was also started due to popular demand.
As the tourist season starts there were plenty of accommodation questions, a few bar recommendations and a number of readers looking for local services and suppliers, remember these can also be found on the Hua Hin business directory: www.hhbd.net
HHAD forums are the definitive online message boards and discussions for the area with over 2,000 members. There are sections for finding and booking accommodation, seeking out bargains, and exploring the local area and beyond. There is also a nightlife section for the night owls, a restaurant and feeding guide along with an online meeting point for visa runners and clubs. The ever popular "Ask the expats" section is great for quickly getting the answers you need from the people that live here.
Logon and find out what is happening in Hua Hin:
Loy Krathong
Although not an official public holiday, Loy Krathong (also spelt Loi Kratong and other variants) is one of the most popular and romantic of Thailand's traditional festivals. The festival is held on the night of the 12th full moon, which lands every year some time in November. The festival is held to pay homage to the goddess of rivers and waterways, Mae Nam (Mother Water). This year it takes place on Sunday 5th November, although in Bangkok and other major centres there will often be several days of celebration. In Hua Hin the main focus is normally the beach, where thousands of local Thais mingle with holidaymakers as they throng to the sea to launch their krathongs. The area near the railway station and appropriately the water company is where the official festivities normally occur, and most of the major hotels will also be putting on special events. Krathongs will be on sale all over the town in the days leading up to the festival, and on the day itself almost any area of water will have people gathering by it to take part, including swimming pools and in particular rivers and canals. Many Thais travel down from Bangkok to celebrate in Hua Hin so make sure your travel and accommodation is arranged accordingly!
Krathongs as well as the supplies to make them can be purchased in the markets.
Loy literally translates to "float", while Krathong is the Thai word for a sort of tray made out of banana leaves. Loy Krathong is celebrated by floating elaborate krathongs decorated with flowers, candles and incense on just about any waterway in the kingdom.
The romance is provided by a legend about the origins of the festival in 13th century Sukhothai. According to the story, Nang Nopamas, a royal consort of King Ramkhamhaeng (the founder of Sukhothai), made the first krathong as an offering to Mae Nam. She set it afloat on one of the canals of the palace so that it would drift past her lover the king. The king was delighted with the creation, and thus was the origins of the saying that if two lovers set a krathong adrift and it stays afloat until out of sight, their love will last forever.
Hua Hin Dog Rescue Centre
Hua Hin Dog Rescue Centre would like to thank everyone who made our fundraising dinner on 14th October such a success.
We made 111,090 baht after paying those who needed payment. We also received a very generous 10,000 baht donation from Lena & Chai. Thank you, guys.
The following all generously donated prizes to be auctioned:
Evason Hua Hin
Hyatt Regency Hua Hin
Sofitel Central Hua Hin
Dusit Resort
Chiva Som
Nern Chalet
Putahracsa
Mermaid Cruises
Hua Hin Fishing Lodge
Buffalo Bill's at Fisherman's Wharf
Monsoon
HHAD
Surf 102.5FM
JWS Motorsports
Time Optic
"Hurricane" Thep
We'd like to thank all of them for their generosity. We'd like to thank everyone who attended and bid for items, also.
A slight pall was cast over events when we were presented with a bill from the restaurant for the food, alcohol, stationery & equipment rental, as we had been assured everything was being generously donated by them, and we only found out this wasn't the case the following day.
Despite this development, it was a very enjoyable night, and we raised enough money to pay for our new centre, so we are very happy and would once again like to thank everyone for their support.
Art - The Moon Belongs to Everyone
The Moon Belongs to Everyone' is an exhibition of oil on canvas paintings and flame-worked glass by Bangkok based, English artist Clare Gaylard. This is an exciting and unique solo exhibition where Clare's sizeable semi-abstract oil-paintings are shown alongside her minute and exquisitely flameworked glass. The result is an unusual show with a shifting focus, where the different media of glass and oil-paint support and extend each other in subtle ways. Inspiration found, expressed and to be appreciated in many forms; the moon belongs to everyone!
Flamework is the ancient craft of working small-scale, fine glass in an open flame. All colour, decoration and inclusions are applied and worked in while the glass is molten. This is a pure and precise craft requiring skill and a high degree of concentration. Clare's flameworked glass is delicately worked and rich in colour, cunningly layered to catch light and reveal depth. Clare uses imported Italian glass and incorporates precious elements such as silver and 24-carat gold. The results are unique, one-off pieces of glass to be worn as jewellery and enjoyed as art.
Clare's oil paintings are on an entirely different scale but show similar preoccupations with colour, form and mark-making. These are sensual, impasto paintings where the paint is spread across the canvas in spirals, shell forms and fluid planes. Subtle shades, meditative moods and the influences of years spent in Africa and Thailand characterise these semi-abstract images. The exhibition also includes some fine drawing and mono-prints by the artist.
Clare studied art in England, she completed an Art Foundation at Ipswich College then a BA in Silversmithing at Loughborough College of Art. She took a post -graduate course in education at Hommerton College, Cambridge University and then taught art for some years before moving to live in Africa. Clare has created art in a variety of media throughout her six years living in Thailand and been a curator for the Rotunda Gallery. This is Clare Gaylard's first solo exhibition in Bangkok.
Exhibition by Clare Gaylard from 31 Oct. - 29 Nov, 2006
If you would like further information please contact Susanne van Laarhoven, Curator of the Rotunda Gallery, by e-mail at susannevl@yahoo.com or mobile phone at 07 800 8965.
The Rotunda opening hours are: Tue-Sun 9.30am - 5.00 pm.
Art fair
The Neilson Hays Library is home to the well known Rotunda Gallery and the Garden Gallery. On the weekend of 11-12 November they will re-launch its popular annual Art Fair in the newly renovated garden of the library.
The fair will showcase the work of a wide selection of local and international artists working in a variety of media. The fair will bring a truly interactive art experience which will appeal to all age groups.
The weekend will include daily artist demonstrations, children's crafts and other activities. Throughout the weekend there will be refreshments and live music.
For a complete schedule of artists and vendors log onto the Neilson Hays Library web site at: www.neilsonhayslibrary.com
Regal UPVC Systems Opening
On 12th October 2006 Regal UPVC Systems opened a new showroom for the Hua Hin area, after having been operating successfully in Bangkok for the previous two years. The showroom, located on the corner of Soi 91, Phetkasem Road (a little way after the flyover south of the town) has examples of the company's products, and each order is custom built at the company's manufacturing facility near Phimai in the North East of the country.
Regal UPVC Systems is a Board of Investment sponsored company, and is part of the C3 Enterprise Group (www.c3entgp.com). Their products comprise window and door systems made from high quality UPVC specially developed to cope with the extremes of temperature and climate experienced in Thailand. Products offered range from sliding systems with 2 or 4 panels and elegant integrated fly screens, to casement units and awning windows. Options include multi-point locking systems, and numerous choices of glass types and colours. UPVC systems have a number of advantages, including no maintenance (no painting, cracking or corrosion), durability backed up by a long term warranty, energy saving with perfect thermal and sound insulation, and no water leaks.
We met Christian Ferrero, the Frenchman who runs the company, at the grand opening, along with his wife Tan and their staff, along with several satisfied customers (pictured, from left to right K. Toy, K. Bas, K. Sofia, Christiano, K. Luin, K. Nattawan, K. Wasinee and Tan). They told us that several developers in the Hua Hin area are now installing and offering the Regal products to their customers, including Orchid Homes 2, Sea Breeze Villas, Coconut Grove Villas, Regal Properties and Zephyr Valley. In addition many individuals have had their existing wooden windows and doors replaced by Regal UPVC Systems and have been delighted with the results.
The showroom is open Monday to Saturday from 9.30 am to 7 pm, and in addition Regal are at the Hilton Hua Hin property exhibition every Saturday from 10 am to 4 pm.
For those of a technical persuasion visit the website at www.regalupvcsystems.com, and to contact them Christian is available by phone on 089-433-6967, or by email christian@c3entgp.com or contact@c3entgp.com.
Their address in Hua Hin is 147/1 Petchkasem Road, Nongkae, Hua Hin, Prachuap Kiri Khan, 77110. The Bangkok offices are at SSP3 Tower 14th Floor, 88 Silom Road, Bangrak, 10500, Bangkok.
Chiva-Som
It was an exceptional award winning year for Chiva-Som, to add to its already extensive list of awards, this year Chiva-Som has topped the awards charts once again in travel magazines across the globe, including the United Kingdom, the United States, and Asia, defining Chiva-Som as a spa of rare distinction.
This year alone, Chiva-Som was voted World's Best Destination Spa in Travel + Leisure's World's Best Awards Readers' Survey, Best Destination Spa in Asia by Luxury Spa Finder, and runner up as Favorite Destination Spa in the Condé Nast Traveller Readers' Travel Awards, the only destination spa to have been consistently ranked in the top three since Condé Nast Traveller launched its Readers' Awards eight years ago. Chiva-Som also picked up Best Wellness Retreat and Best Complementary and Alternative Medicine awards in the 2006 SpaAsia Magazine Crystal Awards.
With over 40 treatment rooms, and a vast array of holistic and more traditional treatments, Chiva-Som prides itself on its first class and diverse spa facilities, as well as the highest standards of service and delivery, constantly investing and evolving its product offering to maintain its position as leader and pioneer in the world of spa.
Managing Director Joy Menzies says: "We believe that through our commitment to service, unique philosophy and unparalleled setting that we are able to provide guests with a truly distinctive wellness experience. These most recent awards confirm how travel magazine readers feel - that Chiva-Som is still one of the best health resorts in the world."
After 11 years of being in operation, with six employees to every guest, Chiva-Som has been truly consistent in its efforts to provide its guests with a personalised health enhancing experience.
To indulge in an experience at Chiva-Som or for more information please call +66(0) 32 536 536, visit www.chivasom.com or email reservation@chivasom.com.
Asia's first internationally acclaimed health resort, Chiva-Som which in Thai means "Haven of Life", is a pioneer in combining traditional Asian therapies with western health and wellness. A jewel on the coast spread across seven acres of beachfront in Hua Hin on the Gulf of Thailand, the resort is just 185 kilometers south of Bangkok and is easily accessible by ground and air transportation.
For more information, please contact:
Chiva-Som International Health Resorts Co., Ltd.
11th Floor, Modern Town Building, 87 Sukhumvit 63,
Bangkok 10110, Thailand.
Tel: +66 (0) 2 711 6900-12. Fax: +66 (0) 2 381 5852
HEALTH
Welcome to part one of our report on health. In this first section we will outline the general basics of why and how to keep yourself fit and healthy, with a focus on lifestyle, diet and the mechanics of exercise. Following this issue we will report on healthcare, general therapies and the abundance of spas in the Hua Hin area.
FITNESS FUNDAMENTALS. Regular exercise can help to combat obesity and improve circulation, reducing the risk of many health problems such as heart attack and stroke. During exercise, body tissue receives an oxygen boost, which helps to improve muscle definition and the appearance of the skin. Exercise can also improve posture, suppleness and mobility.
Exercise triggers the release of chemicals such as endorphins and serotonin, which improve your mood and enable you to better cope with pain.
MAKING A COMMITMENT. The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.
Patience is essential. Don't try to do too much too soon and don't quit before you have a chance to experience the rewards of improved fitness. You can't regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you persevere. And the prize is worth the price.
In the following pages you will find the basic information you need to begin and maintain a personal physical fitness program. These guidelines are intended for the average healthy adult. It tells you what your goals should be and how often, how long and how hard you must exercise to achieve them. It also includes information that will make your workouts easier, safer and more satisfying. The rest is up to you.
CHECKING YOUR HEALTH. If you're under 35 and in good health, you don't need to see a doctor before beginning an exercise program. But if you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test. Vigorous exercise involves minimal health risks for persons in good health or those following a doctor's advice. Far greater risks are present by habitual inactivity and obesity.
DEFINING FITNESS. Physical fitness is to the human body what fine-tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: "The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being."
Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.
As you undertake your fitness program, it's important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors. However, it is within your power to change and improve the others where needed.
KNOWING THE BASICS. Physical fitness is most easily understood by examining its components, or "parts." There is widespread agreement that these four components are basic:
Cardio respiratory Endurance - the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component.
Muscular Strength - the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.
Muscular Endurance - the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles.
Flexibility - the ability to move joints and use muscles through their full range of motion. The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.
Body Composition is often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass.
A WORKOUT SCHEDULE. How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. For example, an athlete training for high-level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs.
Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
Here are the amounts of activity necessary for the average, healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.
Warm Up - 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warm up.
Muscular Strength - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.
Muscular Endurance - at least three 30-minute sessions each week that include exercises such as callisthenics, push-ups, sit ups, pull ups, and weight training for all the major muscle groups.
Cardiorespiratory Endurance - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, skipping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
Flexibility - 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warm up or during a cool down.
Cool down - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
A MATTER OF PRINCIPLE. The keys to selecting the right kinds of exercises for developing and maintaining each of the basic components of fitness are found in these principles:
Specificity - pick the right kind of activities to affect each component. Strength training results in specific strength changes. Also, train for the specific activity you're interested in. For example, optimal swimming performance is best achieved when the muscles involved in swimming are trained for the movements required. It does not necessarily follow that a good runner is a good swimmer.
Overload - work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement.
Regularity - you can't hoard physical fitness. At least three balanced workouts a week are necessary to maintain a desirable level of fitness.
Progression - increase the intensity, frequency and/or duration of activity over time in order to improve.
Some activities can be used to fulfil more than one of your basic exercise requirements. For example, as well as increasing cardio respiratory endurance, running builds muscular endurance in the legs, and swimming develops the arm, shoulder and chest muscles. If you select the proper activities, it is possible to fit parts of your muscular endurance workout into your cardio respiratory workout and save time.
Many people find it hard to take the plunge and start exercising regularly. The good news is that it's easier to keep up once you get into it. You'll notice the benefits right away and you'll start to look and feel better. If you're always too tired to exercise, you'll find that it actually gives you more energy. It really will change your life.
Start by becoming more active in your everyday life. Take the stairs instead of the lift, cycle to work or go for a walk at lunchtime - little bits of exercise throughout the day soon add up! The great thing is, you can vary your activities according to your mood or the weather.
Find a friend to exercise with - it's more fun. Go for a walk with a friend or family member, play in the park with the children or the dog or swim with a friend.
You don't have to join a gym to get regular exercise. Lots of people enjoy gardening, dancing or team sports like football. If you feel self-conscious about exercise, find out if there are any single-sex gyms or swimming pools near you, or any local walking clubs you can join. You can always take a friend with you for support.
Don't make excuses! Keep reminding yourself what your goals are and reward yourself when achieve them.
DON'T OVERDO IT! Exercise is good for us and we should all aim to do at least 30 minutes 5 days a week. Overdoing it isn't usually a worry as many of us find it easier to put off that trip to the gym.
However, short periods of intense exercising after months of doing nothing can cause injuries. It can also be de-motivating if you can't keep up with unrealistic targets, such as increasing your running distance too quickly, or trying to lose weight too fast. Pushing yourself too hard can mean a long recovery time, which could make you wary of trying again.
The key is to start slowly and build up gradually - you should get a bit sweaty and slightly out of breath without feeling pain. To avoid sports injuries such as pulled muscles and stress fractures make sure you warm up before you begin and pace yourself if you're starting a new exercise programme. Check you're using any equipment properly, and replace running shoes every few months so they absorb shock and support your feet.
Exercise can help you to lose weight and stay in shape because it uses up a lot of calories. However, you also need to eat a healthy diet so that your body gets the energy it needs. Exercise can make bones stronger, but they also need nutrients and the right amount of hormone levels - over-exercising and over-dieting are linked to eating disorders and osteoporosis (brittle bones).
Over-exercising can weaken the immune system, making it harder for the body to fight off infections. This is because non-stop exercise means the body is using up all its energy to work out, leaving little power to fight off colds and flu. Try to avoid exercising when you're ill - the strain this puts on the immune system could end up making something mild like a cough or cold a lot worse. It's also important to make sure any sports injuries heal fully before restarting your exercise programme.
Always stop exercising if you feel pain, as it's often a sign that something's wrong, and learn to recognise the signs of over-exercise, such as injury, exhaustion and not being able to perform as well.
MEASURING YOUR HEART RATE. Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling and other aerobic activities. Exercise that doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.
The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: Maximum Heart Rate (220 - age) X 70%. Thus, the target heart rate for a 40 year-old would be 126. Some methods for figuring the target rate take individual differences into consideration. Here is one of them:
1. Subtract age from 220 to find Maximum Heart Rate.
2. Subtract resting heart rate (see below) from maximum heart rate to determine Heart Rate Reserve.
3. Take 70% of heart rate reserve to determine Heart Rate Raise.
4. Add heart rate raise to resting heart rate to find Target Rate.
Resting heart rate should be determined by taking your pulse after sitting quietly for five minutes. When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate.
CONTROLLING YOUR WEIGHT. The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will add excess fat. If you expend more energy than you take in you will burn excess fat.
Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Recent studies show that not only does exercise increase metabolism during a workout, but also your metabolism remains so for a period of time after exercising, allowing you to burn more calories.
How much exercise is needed to make a difference in your weight depends on the amount and type of activity, and on how much you eat. Aerobic exercise burns body fat. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Although that may seem like a lot, you don't have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, providing you don't increase your food intake to negate the effects of walking
If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. The combination of exercise and diet offers the most flexible and effective approach to weight control.
Since muscle tissue weighs more than fat tissue, and exercise develops muscle to a certain degree, your bathroom scale won't necessarily tell you whether or not you are "fat." Well-muscled individuals, with relatively little body fat, invariably are "overweight" according to standard weight charts. If you are doing a regular program of strength training, your muscles will increase in weight, and possibly your overall weight will increase. Body composition is a better indicator of your condition than body weight.
Lack of physical activity causes muscles to get soft, and if food intake is not decreased, added body weight is almost always fat. Once-active people, who continue to eat as they always have after settling into sedentary lifestyles, tend to suffer from "creeping obesity."
Regular exercise should go hand and hand with a healthy diet - bingeing on a packet of biscuits and then working off the calories with a 10-mile run is not the best approach!
Following a balanced diet gives you energy to exercise longer and harder without tiring. We get energy from all types of food but the best source for the muscles is glucose, which comes from carbohydrates (sugary and starchy food). Glucose is stored in the liver and muscles, where it is readily available when you exercise.
The amount of carbohydrate you need depends on how much exercise you do, how hard you push yourself and how fit you are. The more glycogen you have stored in your muscles, the longer you can carry on for, which is important for marathon running or long distance cycling. Bread, cereals, fruit, beans and yoghurt are good sources of carbohydrate. Avoid high-fat carbohydrates such as cakes and biscuits.
During gentle exercise, you get most of your energy from fat. Exercising at a slightly harder rate uses more glucose and calories. If you keep going, you body will gradually use more fat in order to save limited glucose stores. The fitter you are, the more efficiently your muscles can burn fat for energy, and the longer you can exercise without getting tired.
There are many protein drinks and supplements on the market, and it's easy to think you need extra protein to work out regularly. Protein helps to build and repair muscles and is a source of energy, but it's only top athletes who may need a bit extra - most of us actually eat more protein than we need.
It's really important to keep your fluid levels topped up when you exercise - this will help you perform better and recover faster. It's easy to get dehydrated without realising, so don't wait until you feel thirsty, and drink plenty before you start exercising. Keep some water to hand while you're exercising and drink lots when you finish.
Drinking water is great for moderate exercise. The only time you may need a sports energy drink is if you're exercising continuously at a high rate for more than an hour. Sports drinks contain carbohydrates, which are easily absorbed by the body, and give you some extra energy to prevent fatigue. However, they're also full of sugar, which means they contain extra calories and can be bad for your teeth.
CLOTHING. All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured.
As a general rule, you should wear lighter clothes than temperatures might indicate. Exercise generates great amounts of body heat. Light-coloured clothing that reflects the sun's rays is cooler in the summer, and dark clothes are warmer in winter. When the weather is very cold, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it's easy to shed one of them if you become too warm.
In cold weather, and in hot, sunny weather, it's a good idea to wear something on your head. Wool watch or ski caps are recommended for winter wear, and some form of tennis or sailor's hat that provides shade and can be soaked in water is good for summer. Never wear rubberized or plastic clothing. Such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.
The most important item of equipment for the runner is a pair of sturdy, properly fitting running shoes. Training shoes with heavy, cushioned soles and arch supports are preferable to flimsy sneakers and light racing flats.
WHEN TO EXERCISE. The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the workday and helps dissolve the day's worries and tensions. Another popular time to work out is early morning, before the workday begins. Advocates of the early start say it makes them more alert and energetic on the job.
Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.
You should not exercise strenuously during extreme hot, humid weather, or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an overtaxing double load.
Some people argue it's best to exercise on an empty stomach, such as first thing in the morning before breakfast. This forces the body to use excess fat as energy. However, it can also cause tiredness and weakness if your body doesn't have enough energy to perform properly. You'll probably end up stopping sooner than if you'd topped up your glucose levels with a high energy snack or meal a couple of hours beforehand.
The best time to eat is about two hours before you exercise. Straight after a meal your body is busy digesting the food - it can't pump blood around the body at the fast rate needed for exercise and you'll get tired more quickly.
To keep your energy levels high throughout the day, try eating five or six small meals rather than three larger ones. If you need a quick energy boost before exercise, try eating a carbohydrate-based snack about 15 minutes before you start. A cereal bar, banana or small sandwich are good choices.
Thinking about when to eat before you exercise is important, but don't forget to top up your energy supplies when you get home. For the first two hours after exercise, the muscles can refuel their energy stores twice as fast as normal, rather than turning extra calories into fat. Fill up on a carbohydrate-based meal such as a baked potato with grilled fish and vegetables as soon as possible after your workout.
CASTAWAY
Welcome to our first castaway, our heroic boss colin devonshire agreed to become our first victim, sorry guest, on dolphin island. it has been an eye-opener for the staff and we are resisting the temptation to sing 'follow the yellow brick road' each time he passes.
he mentioned to us that he was mistaken for bruce willis by a japanese tourist once and then supplied us with the above photo, we are a little suspicious!
ok! here are his answers.....
EPILOGUE - CONCLUSION (or something like that!)
Some obvious choices and some definite eye-openers. We can imagine the scene with him helping Da Vinci construct a helicopter, but we don't know what kind of sins (shurely not - Ed.) he might want to confess to Jesus.
The CD choices were varied, which is good if you are to spend three years on an island. And the book choices were well considered, but we are still looking for a book on the Ashes series yet to be played. Perhaps wishful thinking here combined with a small dig at the Aussie readers we suspect.
Fairly good balance of movies also including two comic selections to uplift the spirits. But we must say the idea of watching Colin glued to the set humming along to The Wizard of Oz and cheering for the cowardly lion or the tin man was.....how can we put it......enlightening.
Again, he seems to have thought his day out a bit. A couple of manuals and some sturdy boots for the necessary details of living on the island but his focus seems to be on a bit of shooting practice followed by a cocktail while listening to the Archers.
We kind of expected a Tottenham supporter to poke fun at Mr. Wenger but we were suprised by the England soccer sarcasm, but probably brought on by years of frustration and their recent implosion. Perhaps if he practices hard for the three years he might get selected for the England side, heck, he would improve their performances now!
Well what can we say, for those of you who know Colin we are sure you cannot wait to meet him to discuss the pros and cons of his choices. But be warned, don't be too hard on him because we might be asking you to spend three years on Dolphin Island.
If you wish to be Castaway on Dolphin Island, please contact the Observer offices in person, or via email to design@observergroup.net.
1. Once a year you are allowed one visitor, for one day only. In the three years you can choose one family member (or close friend), one living famous person, and one historical figure (alive for their visit!).
A) FAMILY/FRIEND: Boom, partner in life, in business, best friend and mother of my child. And if I didn't say her, I wouldn't live to get to the island!
B) FAMOUS LIVING: Stephen Hawking. With his "Brief History of Time", he may know a way to shift time - so I can complete the three years without being there for too long or at all.
C) HISTORICAL FIGURE: Jesus Christ. Who wouldn't take the chance to meet Him. Second choice would be Leonardo Da Vinci, as well as teaching me to paint, we could build a helicopter together.
2. You can take five music CDs with you, but no box sets, compilations or greatest hits. Double/triple albums count as one choice.
(A) I would take a CD of classical music, probably Mozart, played by the London Philharmonic Orchestra.
(B) The LPO also made a brilliant album called Us and Them, playing the music of Pink Floyd.
(C) I would take an Elvis album, I guess we would all need a sing a long on the island. Being on my own, no one would get upset by the racket.
(D) Ossie Osbourne would also feature, "Paranoid" would fit the bill (given my situation).
(E) Last choice would be Queen "A Night at the Opera".
3. You can take five books as well as one religious book (i.e. Bible). A choice can be a 'Complete Works of...'
(A) Lord of the Rings. There is a lot of reading in there, it's also one of the few books, once started, I've never finished.
(B) A Handyman Manual. Well, I'm a total klutz around the house, I will need some tips to make life comfortable on the island.
(C) A Gardening Manual. Same reason as above, I'll need a lot of help growing fruit and veg.
(D) Encyclopaedia Britannica. There would be no excuse not to patch a few holes in the general knowledge and come back and win a pub quiz or two.
(E) The 2007 Ashes Series. I'll enjoy reading how we retained the coveted pot down under, particularly if it's a whitewash over the boxing kangaroos!
4. You can also take 5 movies on DVD (one box set allowed).
(A) Wizard of Oz. My all time favourite movie. I may well end up wishing for the magic powder in the poppy field scene!
(B) Snatch. Funniest film I've seen. I can watch this over and over, and remember some of the folks from home.
(C) The Godfather. Brilliant from start to finish, script and score, I'd be cheeky and ask for the compilation set, but the 1972 first one would be enough. I was fifteen at the time it came out, my friend Tim,and myself travelled on the bus for half fare and then got in to the X rated movie. A day to remember.
(D) Only Fools and Horses 1981. Laughter would be rare, alone on an island, I think the Trotters would help.
(E) Hitchcock classic, but which one? My final choice would be one of Alfred Hitchcock's classics, not one of the silent ones, there would be enough quiet on the island. I think it would be "Blackmail", about a Scotland Yard inspector, or the Secret Agent starring Sir John Gielgud, set in the English countryside. No it would be Rear Window, Grace Kelly is beautiful and James Stewart is one of my favourite actors, one of Hitchcock's best.
5. You can take five items that will make your stay more enjoyable. Communication devices are not available or practical. Boats and ships can not disembark from the island.
(A) A football. A ball is the best gift you can give any child, so the child in me would spent time kicking the ball against trees. I could of course pretend to be an England footballer and lose the ball in the sea first kick.
(B) A radio. Is a radio a communication device? I only want to listen to the Archers! And maybe the test matches.
(C) Cocktail shaker. I'm assuming there is a lot of fruit on the island, which with a little thought could make tasty cocktails. This includes an ice maker as I hope it's a warm island and the ice would go well in the cocktails.
(D) Thai Language Course. See question 8.
(E) A good strong pair of boots. In life you only need two things, a comfortable bed and a good pair of boots, if you not in one you're in the other. I don't know who said that, but it would be true on the island.
6. You are allowed to take one pet with you.
The sensible thing would be to take a pet cow called Daisy, for the obvious reasons. But I'd take one of our pups as a cheery companion.
7. Please tell us the three things or people that you think you would miss the least during your stay.
(A) Hua Hin's traffic lights. I waste about 20 minutes a day stuck on red.
(B) Arsene Wenger. It would be such a delight, not to have to hear his whining when the Gooners fail to win, or to see his smug boat race when they win.
(C) Taxi and tuk tuk drivers. They get all the best parking spots
8. Finally, you must set yourself an objective to be achieved within your three-year stay, something that you have always wanted to do (within the constraints of being on the island of course!). Any item required will have to be included in your list of five allowed.
Learning to read and write Thai, I've been here 15 years and have failed miserably to get past "the cat sat on the mat" stage.
EPILOGUE - CONCLUSION (or something like that!)
Some obvious choices and some definite eye-openers. We can imagine the scene with him helping Da Vinci construct a helicopter, but we don't know what kind of sins (shurely not - Ed.) he might want to confess to Jesus.
The CD choices were varied, which is good if you are to spend three years on an island. And the book choices were well considered, but we are still looking for a book on the Ashes series yet to be played. Perhaps wishful thinking here combined with a small dig at the Aussie readers we suspect.
Fairly good balance of movies also including two comic selections to uplift the spirits. But we must say the idea of watching Colin glued to the set humming along to The Wizard of Oz and cheering for the cowardly lion or the tin man was.....how can we put it......enlightening.
Again, he seems to have thought his day out a bit. A couple of manuals and some sturdy boots for the necessary details of living on the island but his focus seems to be on a bit of shooting practice followed by a cocktail while listening to the Archers.
We kind of expected a Tottenham supporter to poke fun at Mr. Wenger but we were suprised by the England soccer sarcasm, but probably brought on by years of frustration and their recent implosion. Perhaps if he practices hard for the three years he might get selected for the England side, heck, he would improve their performances now!
Well what can we say, for those of you who know Colin we are sure you cannot wait to meet him to discuss the pros and cons of his choices. But be warned, don't be too hard on him because we might be asking you to spend three years on Dolphin Island.
If you wish to be Castaway on Dolphin Island, please contact the Observer offices in person, or via email to design@observergroup.net.
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