Matters


Health & Fitness


hours 10 minutes and she currently teaches an aerobics class six times a week and works out in the gym at the health and fitness centre which she runs at Shelf, near .Halifax. But don't let that put you


A


Exercise: the heart of the matter


NNETTE Hudson is extremely fit. She ran the London Marathon in three


off. We can't all be super fit and


Annette is sympathetic. She knows all about the people who feel they have got to lose weight before they even start going to an exercise class "because they don't want people to see them looking like Mrs . Blobby". And about those who switch on an exercise video at home and only do the easy bits. There's quite a simply way to get


fit and it doesn't have to involve sweaty leotards. Have you thought about going for a walk? Annette is perfectly serious. A fitness expert — she studied


physical education and psycholo­ gy at St Andrew's University, then did an MSc and a PhD at Loughborough College — Annette knows that walking can make a huge difference as part of a regu­ lar exercise programme. For her PhD Annette was spon­


sored by the British Heart Foundation to look at the effects of low intensity exercise on coronary heart disease risk factors among


women. "Heart attacks don't only affect


young men," says Annette. Post menopausal women are just as . much at risk. Oestrogen protects women from coronary heart dis­ ease and when these levels drop they become much more suscepti­


ble". Her study looked at a group of 50


women between the ages of 30 and 70 who had not exercised regularly for a least a year. After checking things like their diet, weight, general fitness and choles­ terol levels, the women were asked to follow a programme of exercise which simply involved walking for 20 minutes three times a week. The only proviso was that the


walking had to be fast, "about the speed you would need if you were rushing for a bus, enough to give you a rosy glow," explained Annette. After ■ six months, the women were all walking for two hours a week and at the end of the 12-month trial they were all con­


siderably fitter.


same and they did not lose weight, their cholesterol levels had im­ proved significant­ ly. The majority continued their walking routines afterwards. It's easy to fit walk­ ing into your daily routine: go for a walk in your lunch hour, take the dog out if you are at home, walk to the shops, don't get the car out just to do something like post a letter. Once you have got into the habit


ACTIVITY


WALKING (brisk)


SWIMMING (hard)


CYCLING (hard)


DANCING (b a llr o om )


DANCING (d is c o )


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of walking, you could intersperse it with something else such as swimming or using an exercise bike, suggests Annette. Be sensible and eat three meals a


es. This is vital. "You have to hit the metabolic thresh­


old level or you might as well not bother," advises Annette. "You need to push yourself and you can't do that if you are tired and have missed a meal." Annette worked as


a personal trainer after leaving col­ lege and then joined the Ameri­ can health and fit­ ness


company


Wieder, before opening her own gym in 1994. She is keen to encour­ age people who don't normally exercise to try it and is involved in a scheme run by GPs in the Bradford u/kn refer


■ Stamina, Suppleness and Strength for all-round fitness -


day and then you will be able to put some energy into your exercis­


look, for the activities with the most hearts. hardly walk to the end of the street now does 20 minutes on the tread­ mill and 30 minutes on an exercise bike before moving on to other exercises in the gym.


patients to her as part of their treat­ ment. These include people with ill­ nesses such as heart disease and


MS. One 76-year-old man who could


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