Posted by Claudia on 18 April 2009 | 0 Comments
How great would it feel to jump out of bed in the morning, throw on your training gear and get into it without a second thought? More likely you lay there snoozing your alarm and telling yourself you’ll start tomorrow. You probably know people who have an exercise routine that they stick to day after day, year after year. What makes it so easy for them to hop out of bed in the morning and get their trainers on, and so hard for you? The answer is simple; they have made exercise a habit, part of their daily routine. So how can you do the same? Here are some tips that will make skipping workouts a thing of the past:
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Posted by Claudia on 1 March 2009 | 0 Comments
Day in and day out I have seen many people slug it out on the treadmill to find they are not getting their desired result. Every day I see people doing exactly the same programme, same time, same routine, same distance and getting nowhere fast. Rule number one : frequently change your programme. For beginners every 8 weeks and for the more advanced 4-6 weeks. Here is some food for thought:
[b]After 8 weeks of continuous aerobic training expect to plateau. Anything after that is counterproductive.[/b]
This is an eye opener for most people. I am not saying that aerobic training doesn't have its place, but I am saying that for weight loss this is not the optimal way.
[b]Aerobic training increase adrenal stress which can make you fatter and cause other problems.[/b]
According to Dr James Wilson "normally functioning adrenal glands release a balanced precise amount of steroid hormones". When an individual performs continuous aerobic training it stresses the adrenal glands thus causing an imbalance. Adrenal stress is associated with symptoms such as: feeling worn out, tiredness, depression, allergies and the inability to lose weight.
[b]Aerobic training causes stress on the body and increases body fat in already stressed people.[/b]
If you are already stressed then adding more stress is one thing you shouldn't do for weight management because of the chronic elevations in cortisol levels that will result.
[b]Aerobic training worsens the ratio between testosterone/cortisol which reduces an individual's ability to add fat burning lean muscle.[/b]
When the ratio is lowered it is extremely hard to add muscle. Due to this imbalance, calorie expenditure decreases, making weight loss much more of a challenge.
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Posted by Claudia on 2 February 2009 | 0 Comments
There are many components that make up a well rounded workout. We know that each component is important and it is often stressed that we include these different elements in each workout - but do we know why? Lets take a look at the different parts of a well rounded workout and why they are so important:
[b]The warm up:[/b] Warming up is important for injury prevention as well as physical and mental preparation for the workout. When we warm up we get the blood circulating and the fluid in our joints becomes more viscous. Just think of warming oil in a pan - as it heats up it gets runnier. The fluid in our joints is the same - and the runnier it is the better at absorbing impact it will be. This is why warming up is often stressed as an important part of any workout.
[b]Resistance training:[/b] As was discussed in December's tips, resistance training has many benefits including increased strength and endurance and increased bone density. Read below for more information about why you should include resistance training in your workouts.
[b]Cardiovascular exercise:[/b] This is the part of your workout that really gets your heart racing! It is very important to include cardiovascular training in your exercise regime as it will improve your fitness and endurance, help to maintain or lose weight and also strengthen your heart. The heart is like any other muscle in your body - when you work it, it gets bigger. A bigger heart muscle makes the heart a more efficient pump ensuring more blood gets to the other muscles in your body. It is recommended that you do 30 mins huff and puff at least 5 times per week.
[b]The cool down:[/b] This is often the neglected element of a workout. However if you suddenly stop high intensity activity without cooling down, your blood can pool in your legs causing dizziness and sometimes fainting. You do NOT want to black out on a treadmill! Make sure you gradually decrease the intensity of your workout so that your body has time to adjust. Just a few minutes should do.
[b]Stretching:[/b] Static stretching should be the last part of your workout. Many people still believe this should be done at the beginning and end of the workout. Research has shown that stretching before exercise can increase the risk of injury during your workout and also decreases strength and power. So make sure you leave the static stretching until the end of your workout - hold for at least 20 seconds and don't bounce! This way you will improve your flexibility safely and effectively.
So now you know the steps to a great workout - what are you waiting for? Get out there and get moving!
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Posted by Claudia on 7 January 2009 | 0 Comments
Each year it is the same old story: You resolve to get in shape and finally lose that extra weight in the coming year. However for many of us our New Year's resolutions never become a reality. Here are some tips on how you can make yourself more successful at reaching your goals in 2008!
4 key steps to achieving your New Year's resolutions:
[ulist][*]Write your goals down and put them in places where you will read them often, such as your diary, your fridge and on your desk. Make a point of reviewing your goals often.
[*]Tell your partner and your close friends and family exactly what you aim to achieve. This makes you less likely to fall off the wagon and it will also give the people close to you a chance to support you.
[*]Make your goals specific and challenging yet achievable. It is also important to give yourself a time frame in which you expect to reach your goals. This way you wont keep putting it off.
[*]Hire a trainer! People who have the support, expertise and motivation of a personal trainer are far more likely to be successful in reaching their New Year's resolutions.[/ulist]
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Posted by Claudia on 1 December 2008 | 0 Comments
An important part of any exercise routine. Here are some reasons why everyone should strength train:
[ulist][*][b]To avoid muscle loss:[/b] Strength training is the only way to avoid the inevitable muscle loss that occurs with aging
[*][b]For the maintenance of metabolic rate:[/b]The natural muscle loss that occurs as we age results in a decreased metabolic rate. Strength training prevents this decrease in metabolic rate, helping us to maintain a healthy weight
[*][b]To increase muscle mass:[/b] There is no doubt that strength training can increase a person's muscle mass. This helps us maintain our strength throughout our lifetime and also makes us look great!
[*][b]To reduce body fat:[/b] Because strength training burns calories and increases our metabolic rate it also reduces body fat - making us look even better!
[*][b]For increased bone mineral density:[/b] Strength training has been shown to increase bone mineral density, which may help prevent osteoporosis
[*][b]To reduce lower back pain:[/b] People who strength train regularly have been shown to have a reduced incidence of lower back pain, and that has to be a good thing!
[*][b]To reduce resting blood pressure:[/b]High blood pressure is linked to heart disease and strokes. Strength training alone can reduce a person's blood pressure, and therefore decrease the risk of these diseases
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So what are you waiting for? Give us a call now to get started on your strength training routine. Strength training can be done in the gym or in your own home with minimal equipment, so everyone can experience the benefits.
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