FIT HATTERS 2020 FIT HATTERS 2020 is supported by the EFL Trust and Sport England FIT HATTERS is a free health programme for men and women aged 35-65 who are looking to lose weight, get fitter and lead a more active life. The 12 week programme is delivered by coaching staff from the Hatters Trust at the stadium. You will meet Hatters fans just like you, who want to lose weight. You’ll go behind the scenes at the club, learn about healthy eating and take part is an exercise programme, but don’t worry people often say with FIT FANS they are too busy having fun to realise that they are exercising. The main aims of the programme are to: Improve your eating habits Cut down on alcohol Increase your activity levels – one step at a time! Reduce your weight and waistline Support each other to stay on track Fit Hatters is a 12 week structured programme comprising 45 minutes in the classroom and 45 minutes of activity sessions once a week designed to create a long term behaviour change to support more inactive people over 35 to become active. The programme will show participants ' how to eat better, be more active and importantly stay that way long term FIT FANS has helped 1000’s of people – football fans like you – to achieve long-term improvements in weight loss, physical activity, diet and general wellbeing. Are you 35 – 65 and want to lose weight and make a change? 'FIT HATTERS' is a FREE 12 week programme that will help you make better choices. Get your FREE place on our next course at https://www.efltrust.com/fitfans/ Or you can sign up with us by simply giving us a call at the community offices on 01582 561 622 or email [email protected] for further information. We'll be launching our female only programme later in the year. Fit Hatters Update April/May 2020 With the FIT HATTERS programme currently suspended at the stadium due to the social distancing rules in place we want to make sure all your hard work and successes continue and that we continue our support to enable you to complete the programme and also sustain your gains. In our series of videos James Hatch has provided some ideas for everyone to allow you to exercise at home and continue to keep your fitness up while we wait and are able to get back together again. Keep up the great work everyone!! Video 1 – Range of movement/mobility exercises Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate 'everyday' aches and pains as well as improve our body awareness. These exercises help you move each joint through its full range of motion. Movement can help keep your joints flexible, reduce pain, and improve balance and strength. Click on the link below to watch James go through a range of exercises. Video 1 Video 2 – Stretching exercises Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste products in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries. Click on the link below to watch James go through a range of exercises. Video 2 Video 3 – Upper body strength exercises and Video 4 - Lower body strength exercises Strength training is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight. Main benefits are; · Strength training makes you stronger and fitter. · Strength training protects bone health and muscle mass. · Strength training helps keep the weight off for good. · Strength training helps you develop better body mechanics. · Strength training can help with chronic disease management. Click on the links below to watch James go through a range of exercises Video 3 Video 4 Video 5 Cardio Vascular Aerobic Exercises Cardio vascular aerobic exercise is any activity that gets your blood pumping and large muscle groups working. It’s also known as cardiovascular activity. Examples of aerobic exercise include brisk walking, swimming, heavy cleaning or gardening, running, cycling and playing football !!At least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity each week is recommended.Benefits of aerobic exercise?1. Improves cardiovascular health2. Lowers blood pressure3. Helps regulate blood sugar4. Reduces asthma symptoms5. Reduces chronic pain6. Aids sleep7. Regulates weight8. Strengthens immune system9. Improves brain power10. Boosts mood Video 5 We'll be posting more videos over the coming weeks to help everyone stay a FIT HATTER - James will be staying in touch with you all during the current lockdown - keep up the good work you FIT HATTERS!!