Survey results just in... and a huge amount of people who regularly use the Health Club had no idea that there was a library available. Those who did use it, found it very useful (phew), but were interested in health, wellbeing, and general medical information alongside the diet and fitness articles which are already there.

So - please go and have a look at your new, updated library, packed to the brim with information.

If there is anything which you can't see there, which you would like information on, please do post a comment here, and I can hunt through the very comprehensive articles and put them up in the library for you.

Similarly, let me know what you have enjoyed, and I can put up similar/related articles.

Harriet, Sue was asking how many steps a day she should be doing. As quite a few of us have got pedometers (that work!), could we have some information on walking distances? I suppose it depends on your weight, as that's how the pedometer works out how many calories you've used.

Also, how about a B&S article on the different pedometers/heart rate monitors and other such gadgets that are available?

I enjoyed the article about the CBT therapist who takes his clients out walking - gosh he must be fit!

Fiona, we have indeed done an article on pedometers, which I shall post up immediately. Thank you very much indeed for the feedback... much appreciated! I'll see what else I can dig out on walking distances.

Looked through the Library and although laughter is supposed to be good for you I couldn't find a single joke.

As I could do with a laugh at the moment, has anyone got a funny story or know a humourous website (witty rather than slapstick).

have a look on the jokes thread on the THC forum. Do a search because I cannot remember if it is under AB Fab or not. I had a really good chuckle one night and when i feel the lift I shall go on to the next few pages!!

Roger, we're doing an article this weekend on the science of laughter - why laughter is good for us, why we laugh at certain things... I'll put it up in the library on Monday. In the meantime, go and have a look at the jokes forum!

Here's the Jokes topic Roger

http://www.timeshealth.co.uk/93_371_0.html

Thanks Fiona, but I have just looked throgh 14 pages of groups (joined the cycling one) that I didn't realise existed without finding a 'jokes' one. Has it got an obscure name?

Found a few funnies just googling 'jokes forum'. Definitely more cheerful now.

... I think you might have to join the group called Ab Fab as that's where the jokes topic is. Type "jokes" in the search box then select "topic titles" further down - there are 13 pages of jokes so far!

I'm afraid we're not all cyclists - some of us are just gossips with a lot of weight to lose

Fiona - articles are now up! In the library, scroll down to the Running, Walking and Swimming section, where you will find articles on pedometers and keeping fit by walking.

Thanks Harriet - the second one is very interesting. I had a quick look at my pedometer today as I strode around the shops - and was horrified to see I'd only done 263 steps. However, I wasn't wearing my specs and later discovered I'd actually walked 2.63 kilometres!

Any other requests for articles for the library?

Hi Harriet
A running plan to get from5K to 10K, and 10K to half marathon would be good. Also guide to running injuries ie Shinsplints and how detect and remedy problems. Any advice from Matt Roberts is always welcome!

Ditto that.
I am having lots of painful twinges along the shin on somes days and down the inside the my leg. Also the calf muscle seems sore and very tight.
Some articles say rest and some say run through the pain.
I ran 4 miles yesterday and was fine. It's after the event it starts up again.
Would like to read other opions on this.
Carol

Harriet = some of the links aren't working on items in The Library. I just tried two, under the last category, "Your Questions",
"My daughter never cooks: how can she stick to a low-salt diet?"
(http://www.timesonline.co.uk/tol/life_and_style/h ealth/healthy_eating/article682360.ece)

"What can I eat to reduce my fat levels?"
(http://www.timesonline.co.uk/tol/life_and_style/h ealth/healthy_eating/article676373.ece)

and got the "404 error"

Mother Nature I love the picture of the westie - is he yours?

On topic - I'd like something on timing eating around exercise e.g. yesterday having had breakfast at 5.30, lunch at 12.30 I got home from work about 5.30 and wasn't sure what or how much to eat before swimming lesson at 8.00pm. I ended up getting cramp in both calfs (calves?) don't know if that was related to eating or not.

Thanks everyone for letting me know, and re error reports - I shall let the higher online powers know.



Mother Nature, I have asked Matt to do a column on this subject, so look out for it in B&S (and I shall post it in the library), but in the meantime, here is some extra info (written by Matt)

Q


I've been training for a triathlon but now have shin splints. How can I cure this and how can I prevent getting them again?


A


Niggling injuries are common with triathletes. Shin splints, which are caused when tissue connecting muscle to the bone tightens, can be incredibly painful and frustrating as, in severe cases, you can't run for up to several weeks.


Rest is the best cure, and although you'll feel frustrated at not being able to run you can keep your fitness up through swimming and cycling which will not adversely affect the shins.


It is possible that you do not have enough calf strength and are placing excessive strain on your shins.


Incorporate exercises such as calf raises into your routine to build up strength.

Also, make sure you are spending enough time stretching after you exercise. Take at least 20 to 30 seconds for each muscle group and make sure you include calves, hamstrings, buttocks and lower back muscles in your stretch routine.

It is also worth getting your running shoes checked. If they are not appropriate for your feet, old or over-used you may need specialist advice on the best kind of shoes for you.This will benefit your shins enormously.

HI Jean,
Yes she is mine and her name is Bella. She is very young it that pic but still looks very cute at 11 years old (this month). Her name is very apt, as our surname is Bianca. This makes her Beautiful White.



Thanks for the advice, I have just been thinking I need to strenghthen my legs a little. I hope Matts column will include the stretches as I always find it hard to know which stretch is which for hamstrings etc.
I have checked my shoes and I'm ok there.
I'm of to sweaty Betty this Sunday so hope to include one of matts over the belly t-shirts. lol: