16th of August 2011
With all the benefits of exercise (see 101 Benefits of exercise) you can see why it is so important to exercise, but how do you know if you are doing enough?
Well with new physical activity guidelines out from the ACSM(American College of Sports Medicine) the Chief medical officers of England Scotland, Wales and Northern Ireland have released their own.
If you were unfamiliar with the previous guidelines (which I think I a lot of the general public are), it stated that at least 30 minutes of moderate activity everyday five days a week. Basically the new guideline just extends this;
ADULTS (19–64 years)
1. Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
2. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.
3. Adults should also undertake physical activity to improve muscle strength on at least two days a week.
4. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.
OLDER ADULTS (65+ years)
1. Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function. Some physical activity is better than none, and more physical activity provides greater health benefits.
2. Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
3. For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity.
4. Older adults should also undertake physical activity to improve muscle strength on at least two days a week.
5. Older adults at risk of falls should incorporate physical activity to improve balance and co-ordination on at least two days a week.
6. All older adults should minimise the amount of time spent being sedentary (sitting) for extended periods.
For the full report click here or on the picture
24th of April 2011
Can tap water make you fat?
Tap water in the UK is mostly safe and free of the bugs however in a recent study it was found that 40% of the water in London still had lead content that is higher than EU regulations. The problem is the water authorities’ filtration system, which does not sift out
all the 60,000 dissolvable chemicals that can get into our water supply.
Among these dissolvable chemicals are oestrogen compounds these can come from pesticides, herbicides and also
from the contraceptive pill that have entered our waste system. Oestrogen is the hormone that stimulates puberty
in women, and an excessive amount of oestrogen can affect the way you accumulate fat and it can be linked to
breast cancers (men have also been affected).So, while making it harder to lose body fat, it also puts the risk of
illness associated with having higher body fat percentage. According to the British Fertility Society, sperm counts
have dropped by 30% and the chemicals in our water could be driving this reproductive calamity.
It would make sense to remove the chemical at source but this is just not financially viable for the water
authorities so it has to be up to you. You may be thinking, “I’ll just drink bottled water”, and this is fine as
long as the bottle is only used once. As after opening it is no longer sterile and it will gather bacteria like
a stagnate pond. Another option, though rather expensive is to fit your house with a filtration system
which will stop most contaminants getting through. Probably the cheapest option but still effective is to
get a water filter which you simply keep topped up in the fridge (Buy a water filter here). The best option and the most expensive is to have a reverse osmosis system fitted in to your house. However this still may let contaminates through.
It is important to start looking at what you drink just as much as what you eat and how much you exercise. So raise a glass of water (filtered of course) to the new healthier you.
Cite Professor Adam Carey
10th of April 2011
Local Olney Gym owner competes in 1st IFBB Amateur Mr. ‘Olympia & International Cup’
Martin Stevenson owner of Olney Health & Fitness Gym situated in Olney took part in the first IFBB Mr. Olympia Amateur International Bodybuilding Championship. The venue was the ICC Auditorium and is part of the Excel Centre London which is one of the largest complete convention and expo centre’s in the UK. The competition featured the best physiques from across the world on the weekend of 19th and 20th March 2011. The top amateur competitors were invited to compete only if they had placed in the top 6 in their respective countries. Featuring men's weight classes, ladies physique, bodyfitness and men's classic bodybuilding. One pro card was awarded to the overall winner of the men's weight category. The standard of athletes was phenomenal in all weight classes. Martin felt honored to represent the UK in such a prestigious International event and placed a respectful 9th in the Super Heavyweights class.
Amateur Mr. Olympia Categories Mens Bodybuilding
• Lightweight: Up to and incl. 70 kg (154 lbs)
• Welterweight: Up to and incl. 75 kg (165 lbs)
• Light-Middleweight: Up to and incl. 80 kg (176 lbs)
• Middleweight: Up to and incl. 85 kg (187 lbs)
• Light-Heavyweight: Up to and incl. 90 kg (198 lbs)
• Heavyweight: Up to and incl. 100 kg (220 lbs)
• Super-Heavyweight: Over 100 kg (220 lbs)
What next?
Martin is dieting and in preparation for his next competition at the Body Power Expo on the 21st May at the NEC Birmingham. For further information take a look at www.bodypowerexpo.co.uk this is a qualifying show for the UKBFF British Final on October 22nd & 23rd at the Royal Concert Hall in Nottingham.
Appreciation
Martin would like to publicly thank his fiancé Kerry for all her unwavering support, his friends and family who encourage him, his children Jaime, Ashley and Callum who inspire him to be the best he possibly can be. Huge thanks to Jon, Olney Gym (Operations Manager) for his support in picking up the reins whilst Martin focused on his preparation. An enormous thank you to my sponsors: Boditronics, 1 REP MAX, MuscleTalk and www.onlysupplements.co.uk for their generosity and financial assistance. Martin would also like to thank gym members for their encouragement and support.
11th of February 2011
Martin on the "hall of the slain" advert
the advert for Valhalla - Festival of muscle and power
8th of December 2010
Xmas & New Year opening hours
Xmas Eve 6.30am- 4pm
Xmas day & Boxing Day CLOSED
27th Dec- 9am-1pm
28th, 29th, 30th, 31st Dec- 9am-4pm
New Years Day- CLOSED
2nd, 3rd, 4th Jan- 9am-1pm
Merry Christmas & Happy New Year
from all the staff at OHF!
7th of December 2010
Another great product and ad for Martin and Boditronics. This product is backed by proven research by the Van Loon Study. Please click here to read
RecoverEX contains whey protein isolate, glutamine peptides, lucine and phenylanine in the right proportions that allow athletes to recover from strenous exercise faster and more completely than protein alone. Click here to see the research
30th of November 2010
“What do I need to eat?”
This is the one of many questions we get asked at the gym and this question seems to be the holy grail to some and companies charge lots of money and make millions out of it but at Olney Health and Fitness you get it FREE!!
22nd of November 2010
Advert in Beef, Muscle and Fitness and Men's Fitness.
Martin looking very angry, hope I never see this.
Just click on the image to see the full advert.
4th of November 2010
Just in...
For those hard gainers we now have the ideal weight gain product, Mass Attack Heavyweight. It's a massive 6 kg tub with an incredible 1300kcal per serving and 60g of protein!! Compared to other mass gainers on the market it mixes up really well and tastes great!
It comes in Chocolate, Strawberries and cream, Vanilla Ice Cream and Banana Cream.
22nd of October 2010
Phonebox press release Click here to view
17th of October 2010
My better half Paula, Kerry and myself went to support Martin at Hercules UKBFF qualifier today and when we got there we were told, to our surprise, that he was going on first(normally on last!). We went back stage so Martin could get ready and we found ourselves surround by a lot of creosoted men (they do this because it shows off their muscles better). Martin had already put 6 layers of tan on and he just had to put the sheen (used to show of the muscles better) on and I had a sudden sense of apprehension that he may want me to apply it but thankfully Kerry was there (no offence big man but i am sure you would prefer Kerry as well). He then did some push ups, bicep curls and rows to get his body pumped and ready. Then he had to get in the queue for his weight division and let me tell you that is the biggest queue of 4 people I have ever seen!!
We quickly ran around to watch the start of the show and the competitors walked out to a huge applause and they did the standard pose and then they had to do do a routine each. Martin came on second and really got the crowd going and you could tell he was loving it and he looked fantastic! After that great performance Kerry and I turned to each other and both said in almost unity that it was going to be close. When all the routines and the pose offs were done you could feel the tension in the air. Scott Horton began reading " And in third place is...." and then before the note could be handed over there was a delay for some reason, they asked them to go into the pose downs again. Then Scott Horton began again "And in third place is..." again a dramatic pause "... Martin Stevenson." We sat there in shock as i think everyone else in the audience did. Even the guys behind me said that it was a load of rubbish and they were helping the guy that won the category and the overall. But Martin took it like a true gentleman accepting the decision that we found hard to digest.
Well done Martin 3 placings this year. At least a top 3 finish in the Britain next year please.
Jon
9th and 10th of October 2010
UKBFF FINAL Pictures and Video Click Here
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