HOW FLEXIBLE ARE YOU?...Can you lie on your back and raise a leg off the floor to 90 degreess without bending your knee at all? Do your need to sit down in order to tie your shoe laces or put socks on? If so, you may have some soft tissue and kinetic chain problems which need to be addressed...Have a complete 4 week flexibility programme designed for you, just 10 mins a day and you will see incredible changes.... All online and all for £15...Contact your.fit@hotmail.com or go to www.yourfitonline.com.
5th December 2011
WHAT DO PERSONAL TRAINERS EAT?...As I tend to train in the morning breakfast also serves as a pre-workout meal. If I am performing a less intense working out I will eat 4 egg whites and 1 yolk, a bowl of fat free, low sugar Greek yoghurt with blueberries and banana and strong black coffee as well as a glass of water. If the workout is going to be more intense then the youghurt will be replaced with porridge oats and skim milk mixed with a scoop of whey protein....Have your own personal 7-day nutrition plan designed for you based on your goals, lifestyle and training environments. All online and all for £25....Contact your.fit@hotmail.com or go to www.yourfitonline.com.
1st December 2011
DO YOU WEAR GLOVES, WRIST STRAPS OR A LIFTING BELT WHEN TRAINING?....DON'T...For two reasons: 1. Unless you are a power lifter shifting vast amounts of weight you look like an IDIOT, 2. Using wrist strap, gloves and lifting belts has an inhibiting effect on wrist flexor/extensor, forearm (brachiiradialis) and core (local and global stabilising muscles) strength. Weak wrists and forearms lead to an inability to improve upper back and upper arm strength. Weak, deep lying core muscle create postural distortions (such as a low back arch) and cause kinetic chain issues including knee and ankle pain and inefficient movement patterns. When lifting, draw your belly button in towards your spine, depress your shoulders and squeeze your glutes craeting a muscular corset which eliminates the need for the artificial support that a belt brings.
29th November 2011
DO YOU SUFFER FROM LETHARGY, BLOATING, ABDOMINAL CRAMPS & PAIN?...If you consider yourself to be a relatively fit individual who follows a regular exercise and clean nutrition programme yet still suffer these symptoms consider eliminating lactose from your diet. Lactose is a sugar found in milk and other animal products. A large proportion of Western adults can often suffer the above symptoms thanks to an inability to produce an essential enzyme which breaks down lactose in the body...TRY ALMOND OR SOY MILK FOR A FEW DAYS AND SEE HOW YOU FEEL.
27th November 2011
EXERCISE 2.5 HOURS A WEEK AND IMPROVE SLEEP QUALITY BY 65%... People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, a new study concludes.A nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.
The study, out in the December issue of the journal Mental Health and Physical Activity, lends more evidence to mounting research showing the importance of exercise to a number of health factors....2.5 HOURS EXERCISE IN 7 DAYS IS NOT A LOT, GET STARTED NOW.
24th November 2011
WHY CAN'T YOU SHIFT YOUR STUBBORN BELLY FAT?....ANSWER: SUGAR....Consuming fat is not making you fat, over consumption of hidden sugars is. Every food you consume which tells you it is 'fat free' or 'low fat' usually has a whole host of hidden sugars with a variety of names. Look at the ingredients on your next 'fat free' yoghurt; you will see things like modified starch, maize or corn syrup, dextrose and fructrose. THIS IS ALL SUGAR...The same goes for orange and other fruit juices as well as cordials etc. They may not have fat in them but they are all sugar. When you consume large volumes of sugar it creates a hormonal response triggering the release of insulin. Continually consuming high amounts of sugar throught the day causes the body to become unable to deal with this excess insulin..the result? TYPE 2 DIABETES...All this hidden sugar does not get burned as energy because throughout the working day you are unlikely to engage in intense activity after every sugar hit (Drinking juice, eating fat free youghurt, eating a low fat microwave meal etc.). So, all this sugar is in your blood stream and insulin sensitivity has dropped so it just sits there....So what does your body do? Turn it into fat cells and store it under the skin as BELLY FAT....Remember next time you drink juice or eat a 'fat free' product unless you are going to burn it off throught intense activity it will be stored as fat.
22nd November 2011
RESISTANCE TRAINING IMPROVES FLEXIBILITY....A study by Fraup, J. et al published in the Journal of Strength and Conditioning found a link between a 10 week programme of resistance training and an increase in muscle fascia flexibility. In comparison, those in the study who just followed an aerobic endurance programme for 10 weeks saw no change in flexibilty or the cross sectional area of muscles fiibres...SO, LIFT WEIGHTS AND STRETCH TO IMPROVE FLEXIBILTY.
16th November 2011
6 WEEK CHRISTMAS TRAINING & NUTRITION PROGRAMME....ONLY £15...This week sees the launch of the yourFITonline 6 week Christmas Training & Nutrition programme. A comprehensive, step by step training programme and nutrition plan to get and keep you lean over the Christmas period.
What's included?
- 30 minute gym training programme that will build and preserve lean tissue and burn fat all while having you in an out of the gym in no time at all
- Comprehensive picture guide and description of how to perform each exercise by yourself in your own gym without the need of a trainer
- Step by step flexibility, warm up and cool down guides so you are never in doubt of how to prepare and recover from your training session
- 7 day menu based on a 1500kcal diet which, if followed correctly will prevent any unwanted Christmas weight gain
How does it works
- The whole process is conducted online making it quick and easy
- Once payment of £15 is received (via Paypal or bank transfer) you will be emailed your complete 6 week Christmas Training & Nutrition programme
- No face to face time is required, everything you need to know is included in the programme
- Buy now and start straight away
14th November 2011
DO YOU TRAVEL A LOT FOR WORK ?....Travelling a lot and being away from your gym is no excuse to let your training slide. Wherever you are, whether your hotel has a gym or not you can train. For the next week yourFITonline is offering a FREE travel workout programme that can be used both in your room with your own bodyweight or in a hotel gym with equipment. Email your.fit@hotmail.com with your contact details and receive you FREE programme. (Expires 21/11/11)
9th November 2011
MUSIC HELPS YOU RECOVER MORE QUICKLY FROM TRAINING...A recent study published in the Journal of Strength & Conditioning found that listening to music both during and after intense exercise resulted in improved performance and recovery. Tests showed that listening to music resulted in more work being done DURING the training period and quicker clearance of waste products (Lactic acid etc) AFTER the training period...So, listen to music when training and keep listening to it when recovering (Cool down, stretching etc).
7th November 2011
THE MYTH OF THE 'FAT BURNING' ZONE....Most pieces of exercise equipment (Treadmill etc) have a 'fat burning zone' marked on them by their manufacturers. This is generally around 60-65% of an individual's MHR (Maximum Heart Rate) and the assumption is that this is the training heart rate where most calories from fat and not carbohydrate are burned. However, while seemingly logical it is not true that more calories from fat are burned at lower training intensities, such as 60-65% MHR. For example, if an individual performed 20 mins of exercise on a treadmill at 60% of their MHR on a treadmill they might burn 100 calories with 60% (60 calories) coming from fats and 40% (40 calories) coming from carbohydrate. However , if that same individual increased the intenisity of the 20 min treadmill work to 80% of their MHR, they might burn 300 calories with 50% coming from fats (150 calories) and 50% coming from carbohydrate (150 calories). As you can see, even though a lower percentage of calories from fat are being burnt, the total fat calories used is actually higher. More fat calories burnt = Lower body fat....SO, AS ALWAYS, TRAIN HARD AT HIGH INTENSITY AND AVOID STICKING IN THE 'FAT BURNING ZONE'. source: Exercise Metabolism & Bioenergetics. Clark, Michael A. et al.
3rd November 2011
CAN YOU PERFORM OVERHAND GRIP PULL UPS?....WANT TO?...The pull up is the single best move for building lats, biceps and shoulders, giving you a classic V - shaped torso. Place a bench or step under a chin bar. Step up and take a pronate (overhand) grip just wider than shoulder width and your chin above the bar. Step off the bench or step and hold yourself in the pull up position for a second. Then, lower yourself slowly taking 5 seconds to do so until arms are just short of full extension. Drop to the floor, step back up on the bench or step and repeat until you can no longer control your descent over 5 seconds. Make sure it is slow and controlled with no swinging of the body. Integrate this into your workout 2/3times per week and you should be grinding out pull ups in 8-12 weeks.
31st October 2011
TIGHT HAMSTRINGS....? Roll a golf or tennis ball under each foot, from the ball of the foot to the heel for 1 minute per foot. Make sure you apply a decent amount of pressure and roll the ball slowly. It should feel slightly incomfortable. You will gain about 2-5 inches when attempting to touch your toes.
28th October 2011
HOW TO DO PERSONAL TRAINERS TRAIN?...Here is the a workout I am performing twice a week at the moment. It is performed on day's 2 and 4 of a 5 day training split. It will be followed for 4-6 weeks then changed:
1. Barbell Deadlifts (60% 1 Rep Max)
2. TRX Push Ups
3. Bulgarian Split Squat to Single Arm Shoulder Press (Left)
4. Bulgarian Split Squat to Single Arm Shoulder Press (Right)
5. Kettlebell Renegade Rows
6. Kettlebell Swings
7. Burpees
8. TRX Atomic Push Up
9. Power Step Ups
10. Wipers
Each exercise is performed as quickly and as intensely possible, performing the maximum amount of reps possible in the given time period. The timing is 45:15, that is 45 secs of flat out work with 15 secs to rest and move to next exercise. Perform 3 circuits resting 90 secs between each.Try it, adjust the timings if it's too hard (e.g 30:30). Always warm up and cool down and use the internet to find any of the exercises you are not sure about.
25th October 2011
THE NUMBER OF DAYS YOU TRAIN IN THE WEEK IS LESS IMPORTANT THAN OVERALL VOLUME WHEN STARTING A RESISTANCE PROGRAMME....A study published in the Journal of Stregth & Conditioning found that there was no difference in lean tissue gains between a group of women who trained 3 times per week and a second group who trained 4 times per week during the first 6 weeks of a resistance training programme. The two groups performed the same amount of sets of resistance exercises (72) but spread them over either 3 or 4 sessions. The group who trained 4 days per week made no extra gains compare to those who trained 3 times per week...SO, DON'T STRESS ABOUT SPENDING EVERY DAY IN THE GYM, WHEN YOU ARE THERE, MAKE IT COUNT.
17th October 2011
DO YOU SURF?...If you do, include anaerobic sprint interval training in your workout. A study by Farley et al published in the Journal of Strength & Conditioning found a direct correlation between higher ranked national standard surfers and their anaerobic power. The better surfers had higher sprint paddling power....An example of how to include this might include performing 10 seconds of all out maximal sprinting followed by 30 seconds of recovery and repeating 4-6 times.
11th October 2011
WORK OUT AT WORK...A study by Swedish university Karolinska Institutet has shown that devoting work time to physical activity can lead to higher productivity. Participants in the work-based fitness scheme showed significant improvement in frequency of exercise, consumption of whole grains, vegetables and fruits, restful sleep, and - rather bizarrely - seat belt use.
The report states: "Participation in well-structured worksite wellness programmes, such as the one evaluated in this study, may increase health and life satisfaction for employees.
7th October 2011
TRAIN LITTLE AND OFTEN FOR EFFECTIVE FAT LOSS...A study on the effects of frequency of exercise on body fat loss (Willis, FB et al) published in the Journal of Strength and Conditioning Research found that training 4 or more times per week for 30 mins was the most effective exercise frequency for fat loss. Two groups were tested and the group who exercised 2/3 times per week lost significantly less fat than the group who trained 4 times per week....SO, TRAIN SHORT,SHARP AND OFTEN.
3rd October 2011
NOW CERTIFIED BY THE NATIONAL ACADEMY OF SPORTS MEDICINE....yourFIT - Fitness, I nstruction & Training is now a certified NASM-CPT (National Academy of Sports Medicine Certified Personal Trainer)...Make an appointment now and discover your potential through the utilisation of the NASM's Optimum Performance Training system, an advanced model designed to progress you efficiently and effectively to your fitness goals.
27th September 2011
THE BEST EXERCISE YOU AREN'T DOING...The Barbell Deadlift...An incredible total body exercise that utilises several major muscles in the body. Quads, Hams, Glutes, Core, Traps are all involved in this multi-joint compound movement...HOW?...Stand with your toes under the bar, grasp the bar outside of your knees with an over/under hand grip . Keeping you spine neutral, drive down through your heels and stand tall, squeezing your glutes and shoulder blades as you do so. Be sure to keep the arm's straight as the bar will finish at arm's length around about mid-thigh. Return to floor under control and repeat for reps.
21st September 2011
EAT BLUEBERRIES...WHY?...Studies have shown that whole blueberries (skin included) contain resveratol, flavonols & tannins which inhibit the processes that allow cancer cells to develop. In addition, the anthocyanins found in bluberries causes blood vessels to relax which can help aleviate high blood pressure. There is also evidence that bluberries reduce the risk of alzheimers, strokes and urinary tract infections.
16th September 2011
CIRCUIT TRAINING...WHY?..Performing several resistance exercises back to back with minimal rest creates higher post exercise oxygen consumption (EPOC) which results in your body burning more calories each and every hour after exercise has finished for up to 36 hours...Unlike long, steady traditional cardio it comes with the added bonus of increasing strength and reducing training time...STOP DOING 30-40 MINS OF STEADY PACE CARDIO F YOU WANT TO MAXIMISE CALORIE BURN..
13th September 2011
DO YOU REGULARLY ATTEND THE GYM WITHOUT GETTING THE RESULTS YOU WANT?..HERE IS HOW TO GET THEM.....As a general rule the majority of gym users who are not competitive athletes or sports people are training to alter their body composition. This means they are either aiming to reduce their body fat, increase lean muscle tissue ('tone up') or both. The most effective way to achieve this is through combining resistance training (free weights, cables, bodyweight etc) with short, intense bursts of Cardiovascular training (Treadmill, bikes, x-trainer etc). Generally, cardiovascular training (CV Training) is perceived to require long periods on a traditional piece of equipment like a treadmill but this is not necessarily the case. Any activity which causes you to become out of breath, red in the face and triggers perspiration can be classed as CV training and this includes resistance training. Lean tissue (muscle) is a metabolic primer, in other words, the more lean tissue you have the more calories (and therefore body fat) you will burn both when training and even more crucially, at rest including when you are asleep at night. By utilising short rest periods, multiple resistance training exercises and appropriate weights (one that causes failure between 8-15 reps) you can combine the two elements of resistance and CV training required to meet your goals with the added bonus of reducing the time you spend in the gym....An example workout that fulfils this criteria and is easy to follow might look like this:
Dumbell Squat (8-15 reps)
40 secs High intensity CV (Bike/ treadmill etc)
Standing Cable Row (8-15 reps)
40 secs High intensity CV (Bike/treadmill etc)
Leg curl (8-15 reps)
40 secs High intensity CV (Bike/treadmill etc)
Standing Cable Chest Press
40 secs High intensity CV (Bike/treadmill etc)
Cable Russian Twist
40 secs High intensity CV (Bike/treadmill etc)
Move from one exercise to the next without rest. Once all exercises are complete, rest 60-90 seconds and repeat once or twice. As always, warm up properly, stretch afterwards and consult your Doctor prior to any high intensity training.'
6th September 2011
MORE WAYS TO LIVE LONGER....One of the largest ever mass studies on the benefits of exercise has concluded that just 15 minutes of physical activity a day can boost a person's life expectancy by up to three years. The Taiwan Department of Health conducted the study involving 416,175 individuals and found just 15 min of exercise a day reduced disease related mortalitiy (heart attck, cancer etc) risk by 14%. Daily exercise beyond the minimum amount of 15 min a day caused a further reduction in disease related deaths of 4 per cent for every extra 15 mins.
2nd September 2011
TRAIN HARDER, LIVE LONGER....Danish researchers who have monitored the health of 5,000 people in the Copenhagen City Heart Study found those who cycled fast for between half an hour and an hour a day were likely to live longest.
Relative to slow cyclists, those who cycled more quickly had a 56 per cent lower risk of dying overall during the study period, which included a 74 per cent lower risk of dying from coronary heart disease...SO, THE DURATION OF YOUR TRAINING MATTERS LESS THAN THE INTENSITY....TRAIN SHORT, FAST AND HARD..
29th August 2011
WHAT IS THE MOST EFFECTIVE TYPE OF PRESS UP?...A recent study measured the Ground Reaction Forces (GRF) of 6 press up variations including regular, hands elevated, feet elevated & knees bent. It was found that GRF was highest in feet elevated push ups and lowest in knees bent & hands elevated press ups...SO, PUT YOUR FEET ON A BENCH/CHAIR TO GET THE MOST OUT OF YOUR PRESS UPS. (Source: Kinetic Analysis of Several Variations of Push-Ups; Ebben, William P et al.)
23rd August 2011
MUSCLE SORENESS AFTER TRAINING?...drink green tea. If you suffer from DOM'S (Delayed onset of muscle soreness) in the 24-36 hours after your training drinking green tea can help. It contains flavanols which increase blood flow through muscle capilleries helping reduce soreness.
19th August 2011
DOES THE NINTENDO WII FIT(TM) WORK?....A study by the Department of Kinesiology and Health Studies, Southeastern Louisiana University, Hammond, Louisiana used a group of 8 healthy women to test the effectiveness of the Wii hula and step games on calorie expenditure and VO2 max. The intermediate levels of the hula and step games burnt most calories, equivalent to walking at 3.5 miles per hour. In terms of VO2 max (how efficiently your body takes in, distributes and uses oxygen) the intermediate level of the hula game was better then the same level of the step game. SO...THE NINTENDO WII (TM) CAN BE AN EFFECTIVE TOOL IN IMPROVING HEALTH.
16th August 2011
A single massage can have 'profound effect' on immune system.....A study by Cedars-Sinai Medical Center in Los Angeles, US, showed that people who received a Swedish massage had significantly increased numbers of lymphocytes - white blood cells which play a large role in defending the body from disease. According to the results, people in the Swedish massage group experienced a large decrease in the hormone arginine vasopressin, which is understood to increase the stress hormone cortisol. In addition, Swedish massage also caused a small decrease in actual cortisol levels
14th August 2011
WHAT ARE FREE RADICALS?...Free radicals, also known simply as radicals, are organic molecules responsible for aging, tissue damage, and possibly some diseases, including cancer. These molecules are very unstable, therefore they look to bond with other molecules, destroying their vigor and perpetuating the detrimental process. Antioxidants, present in many foods (notably all types of berries, broccoli and spinach) are molecules that prevent free radicals from harming healthy tissue. While free radicals do have some use, including assisting white blood cells in eating harmful bacteria, try and reduce exposure to free radicals by not smoking, breathing pollution and exercising regularly.
9th August 2011
SALT...Why is it needed?....The sodium component of salt is vital for controlling the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all foods in varying degrees, and almost all processed foods contain added salt.....Too much salt.....Symptoms of increased salt intake include nausea, vomiting, diarrhoea and abdominal cramps. High concentrations of sodium in the body can also result from excessive water or fluid loss. Persistently high levels of sodium in the blood can result in swelling, high blood pressure, difficulty in breathing, and heart failure, and may be fatal.
2nd August 2011
CRUNCHES DO NOT REDUCE ABDOMINAL FAT.....A recent study involving two groups of healthy men and women had one of the groups perform abdominal exercises 5 days per week for 6 weeks and the other group do nothing. Both groups ate the same amount of calories for the entire 6 weeks. The results showed no significant change in the abdominal fat levels of the group who performed the crunches. However, the crunch group did have significantly higher abdominal muscular endrance than the group who did nothing. (Source:The Effect of Abdominal Exercise on Abdominal Fat Vispute, Sachin S; Smith, John D; LeCheminant, James D; Hurley, Kimberly S)
27th July 2011
WHY YOU SHOULD NOT AVOID FAT.....According to a recent Washington University in St. Louis study, 38 percent of people claim to avoid fat. But eating fat may help you stay satisfied longer, says Alan Aragon, M.S. Each day, down 1/2 gram of fat and 1 gram of protein per pound of your target body weight, he says. The rest of your calories can come from carbs (Source: Mens health)
25th July 2011
RESISTANCE TRAINING MAINTAINS STRENGTH AND LEAN MUSCLE EVEN AFTER A LAYOFF....Training with resistance (barbells, dumbells, bodyweight etc) will increase your lean muscle mass, lower your body fat and increase your strength. These changes will be maintained even after a training layoff of up to 24 weeks. If you just train for endurance (long, stady pace cardio) your fitness gains regress much, much more quickly...so, add reistance training of some kind to your workout.
(Source: Training and Detraining Effects of the Resistance vs. Endurance Program on Body Composition, Body Size, and Physical Performance in Young Men
Lo, Michael S1; Lin, Linda L C2; Yao, Wei-Jen3; Ma, Mi-Chia4)
14th July 2011
Strength training plateau...? Increase the intensity of your workouts...If you have been training two to three times per week for more than six months, performing 10 to 20 exercises per session, and are looking for additional size and/or strength gains, you should look closely at one factor: intensity. It seems that the best stimulus for increasing strength gains is to make the muscles work harder, as opposed to longer. High-intensity training may be the edge you need to get yourself off of a strength plateau.....If you’re considering using lighter weights and more repetitions to get stronger or improve the appearance of your muscles, think again. High-repetition, low-resistance training is usually not sufficient to stimulate significant strength gains.
8th July 2011
CAFFEINE CAN IMPROVE ATHLETIC PERFORMANCE......Caffeine can positively influence strength, power and endurance performance when taken in doses as small as 2-3g per kilo of bodyweight. This amount can easily be ingested from a cup of coffe or can of coke. Caffeine is quickly absorbed in the mouth and enters the blood stream rapidly which is why some athletes chew caffeine gum prior to competition, (MacLaren et al, 2007).
1st July 2011
EAT EGGS IN THE MORNING..... According to new research from the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.
In the study, 30 overweight or obese women ate either an egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein. The researchers recorded the women’s eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group. (Source: weightlossresesources.co.uk)
27th June 2011
IS CREATINE SAFE?....Creatine is naturally formed in the liver and kidneys and is primarily stored in skeletal muscle where it used in the resynthesis of ATP (Adenosine Tri-Phospate, the body's fuel source for all physical functions). Creatine supplementation saturates the muscles ensuring a greater amount of ATP can be created. This in turn means you can train longer and harder. While individuals with liver and kidney issues need to exercise caution, the majority of regular trainers who drink enough water should not suffer adverse effects from cyclical creatine supplementation.
20th June 2011
IT IS HARDER FOR WOMEN TO BURN FAT THAN MEN...A study published in the American Journal of Physiology found that women who just exercised without following a controlled nutrition plan will not mobilise fat for energy. Men however have less efficient hormones, meaning they will lose fat by following a regular exercise programme even without dieting..GET YOUR ONLINE NUTRITION PROGRAMME NOW..
13th June 2011
WHY IS DRINKING ENOUGH WATER SO IMPORTANT?...Water is required to support the metabolic reactions that take place in the body to produce the energy we require to exist. These reactions (including the breakdown of body fat to use as a fuel source) can only work effectively when water is present to dissolve chemicals. Water also serves to control body temperature, transport nutrients, secrete toxins and protect and mobilise certain joints.....HOW MUCH...?...Aim to drink at least 2.5 litres per day (Roughly 1 litre for every 1000kcals consumed). Drink more if you are training, somewhere warm or in an air conditioned office.
7th June 2011
A STITCH.....What is it?...The scientific name for Runner's Stitch is Exercise Related Transient Abdominal Pain (ETAP.) It is a pain that occurs in the thoracic cage when running. Usually runners describe this pain as sharp or stabbing usually at one side, and up under the ribcage. Research has shown that the pain most often affects the right side and is more frequent and severe in younger athletes.....What causes it?....Theories vary from straining of the ligaments holding the organs in place to tightness of the lower back muscles and poor posture. The latest theories suggest stiches are caused by irritation between the layers of membrane surronding the abdominal cavity.....How to prevent stitches?...Reduce the amount of fluids consumed just before and during intense exercise. Perform breathing exercises to teach breathing from the abdomen rather than the chest can also help. (Source: www.sportscoach.net)
6th June 2011
DO VIBRATING TRAINING PLATFORMS WORK?...A recent study by Yusuke Osawai & Yuko Oguma from the Graduate School of Health Management and the Sports Medicine Research Center at Keio University, Japan that VO2 Max & muscular electrical activity was higher when performing a static squat on a vibrating platform than on the floor. The study, published in the April 2011 edition of the Journal of Exercise Physiology concluded vibrating platforms can improve training intensity especially when 2-3 sets are performed.
13th May 2011
WHAT IS THE BEST AB EXERCISE OF ALL?.....A study by Peter Francis, Ph.D., and Jennifer Davis, M.A., at San Diego State University Biomechanics Lab discovered that maximum muscular stimulation and electrical activity was created by the bicycle crunch. So, if your pushed for time you know what ab exercise to perform. Remember, best results will comefrom a wide variety of ab exercises, not just one...and...always train your lower back as well.
3rd May 2011
CARDIO ON AN EMPTY STOMACH DOES NOT BURN EXTRA FAT....
Italian researchers recently discovered that cardio before breakfast (on an empty stomach) does not burn any extra fat but actually burns less than if you have eaten. Two subject groups were used, group A were fed a light meal prior to a 36 min cardio workout. Group B were not given the meal. 24 hours later group A had burned more fat calories and more total calories overall. The study is published in the International Journal for Sports Nutrition and Metabolism (21:48-54, 2011)
SO, EAT BEFORE YOU TRAIN........
11th April 2011
Weight training declared 'safe' for pregnant women....A study by University of Georgia has suggested that supervised, moderate intensity weight training is safe and beneficial for pregnant women.
The researches concluded: "The adoption of a supervised, low-to-moderate intensity strength training program during pregnancy can be safe and efficacious for pregnant women."
The study was published in the current issue of Journal of Physical Activity and Health (volume 8, Issue 3, March 2011
5th April 2011
DO ENERGY DRINKS WORK?.....A key ingredient in most energy drinks is taurine. Taurine is an amino acid that works as a neurotransmitter. And researchers at Weill Cornell Medical found that it might actually work more as a sedative than a stimulant....Check out menshealth.com for more
28th March 2011
FITNESS MYTH....running on a treadmill puts less stress on your knees than running on asphalt or pavement.
"Running is a great workout, but it can impact the knees and as it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt", says Todd Schlifstein, a clinical instructor at New York University Medical Center's Rusk Institute.
The best way to reduce knee impact, says Schlifstein, is to vary your workout.
"If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you'll be able to run for many more years", says Schlifstein.
17th March 2011
WATER DECREASES RISK OF HEART DISEASE.....Scientists at Loma Linda University found that men who drank five 8-ounce glasses amount of H2O were 54 percent less likely to suffer a fatal heart attack than those who drank two glasses or less every day.
15th March 2011
10th March 2011
INCREASE YOUR BENCH PRESS....Having someone to spot you can significantly increase the amount of weight you lift, according to the journal Medicine & Science In Sports & Exercise.
7th March 2011
KNOW YOUR TERMINOLOIGY....What are calisthenics?
Calisthenics are a form of dynamic exercise consisting of a variety of simple, often rhythmical, movements, generally using minimal equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, ...using only one's body weight for resistance.
1st March 2011
Pre-run stretches have 'little effect'........Having a stretch before a running exercise does not aid injury prevention, according to a study presented at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons (AAOS).
The study looked into the habits of 2,729 people - regular runners who do 10 or more miles per week. Of the sample group, 1,366 were randomized to a stretch group, and 1,363 were randomized to a non-stretch group.
Runners in the stretch group stretched for up to five minutes and muscle groups that were worked on included quadriceps, hamstrings, and gastrocnemius/soleus muscles.
The study found that group that stretched before running had no less injuries than the non-stretching one.
Instead, the study identified a number of other significant risk factors for injury - such as history of chronic injury; higher body mass index; and switching pre-run stretching routines. Runners who typically stretch as part of their pre-run routine and were randomized not to stretch during the study period were far more likely to have an injury.
25th February 2011
NUTRITION MYTHS......Avoid carbohydrate to lose weight..
The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.
Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.
19th February 2011
CORE CONDITIONING V ABDOMINAL TRAINING.......Traditional abdominal training tends to involve crunches, sit ups and raises from a prone (lying) position on the floor. This generally means the spine is flexed (bent). This goes against the true function of the core which is to stabilise the spine and keep it straight. Core conditioning involves isometric contraction (static) of the abdominal and lower back musles to replicate the true function of the core. This leads to a strong and functional abs, back and improved posture...so....stop crunching and replace with planks, side planks and swiss ball planks.
11th February 2011
DOES CAFFEINE HELP BURN FAT?.....Spriet (1995) suggests that caffeine stimulates the release of free fatty acids (fat molecules) which decreases glycogen (carbohydrate) dependancy when training. Using the fat molecules as an energy source provides higher energy yields, allowing you to exercise longer and burn fat.....so, drink coffee before a workout and you could burn more fat.
7th February 2011
TRAINING AT HOME WITH NO EQUIPMENT?.....Increasing weight to make your training harder is not the only variable you can change. If you don't have access to heavier weights then manipulate other variables. Change angles (feet on a chair for press ups), change body length (hold arms overhead when squatting) and change tempo (take 5 seconds to lower your body during a tricep dip). Use your imagination.
18th January 2011
REST MAY BE BETTER THAN MASSAGE FOR MUSCLE RECOVERY.....
Many athletes and fitness enthusiasts advocate massage for enhancing resistance exercise performance. Some people cite improved circulation and lymphatic drainage as factors in efficient recovery. A study published in the Journal of Strength and Conditioning Resea...rch (2008; 22 [2], 575–82) suggests that rest may offer greater benefits than massage.
8th January 2011
TRAIN FOR THE BURN.....Lactic acid restores force to working muscles....Far from inhibting your training, lactic acid may actually boost the generation of action potentials and, hence, muscle activity even as the muscles begin to fatigue,” reported Science Journal.(2004; 305 [5687], 1112–13).
3rd January 2011
DO YOU WANT TO KNOW HOW TO BURN FAT THIS NEW YEAR?.....Everyone wants to drop some bodyfat at this time of year but do not always know how and they do not always have the time...
The best and quickest way to strip fat is by performing short, intense total body workouts. Perform upper and lower body exercises in supersets (back to back) with little or no rest in between. For example, an ideal set of exercises would consist of a dumbell chest press directly followed by a dumbell squat. Rest for 30-60 secs and repeat. Keep weights at a level that cause fatigue at 8-12 reps and keep rep speed slow and controlled, (About 4 seconds per rep)
Combine resistance sessions like this with short, intense aerobic interval training. E.g. 12 mins of ten second sprints with 30 secs of jogging inbetween. Aim for two resistance sessions per week as an absolute mininmum with another two aerobic interval sesssions on top.
START NOW...
20th December 2010
GET ON THE TREADMILL.....Why:
Men who exercised for 30 minutes on a treadmill boosted their levels of phenylacetic acid—a natural antidepressant—by 77 percent. Perfect for gloomy winter days.
Running for an hour or more per week reduces your chance of coronary heart disease by 42 percent, according to Harvard researchers.
Running on a treadmill instead of on roads reduces your chances of a stress fracture by at least 48 percent, a study showed.
14th December 2010
RUNNING HAS 'IMMEDIATE BENEFITS' ACCORDING TO NEW STUDY...A study on endurance runners has shown that the body begins to burn fat earlier than previously thought, offering 'immediate' results to people wanting to lose weight through running. dy on endurance runners has shown that the body begins to burn fat earlier than previously thought, offering 'immediate' results to people wanting to lose weight through running.
Researches from the Department of Diagnostic and Interventional Radiology at the University Hospital of Ulm (UHU) in Germany studied runners taking part in the TransEurope-FootRace 2009.
A key finding of the study was that the first tissue affected by running was fat tissue. More importantly, visceral fat loss occurred much earlier in the running process than previously thought.
7th December 2010
Combining exercises beneficial for diabetes patients.....Combination aerobic exercise with a resistance training regime has been associated with improved glycemic levels among patients with type 2 diabetes.
A study in the November 24 issue of Journal Of the American Medical Association (JAMA) compared glycemic levels of physically active patients and the level of improvement was not seen among patients who performed either aerobic exercise or resistance training alone.
2nd December 2010
Muscle building mistakes to avoid......Plenty of lifters believe that doing isolation exercises like chest flies and leg extensions is the only way to make their muscles grow. But basic moves such as bench presses and squats force several muscle groups to work together, imposing more stress on your body for bigger gains.
"Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort," says Allen Hedrick, C.S.C.S., head strength-and-conditioning coach at the Air Force Academy in Colorado Springs. Of course you need variation, but don't abandon basic moves in favor of intermediate isolation exercises.
Read more:
23rd November 2010
Today's advanced training technique.....Pre-Exhaust...When training a given muscle group, perform a single joint, isolation exercise immediately prior to a multijoint compound movement. For example, perform a dumbell chest fly (isolation) followed by a barbell chest press (compound) with no rest inbetween.
17th November 2010
Did you know....A recent study found that 63% of people know that regular exercise and healthy eating will make them look and feel better....yet they still do nothing. Start today.
8th November 2010
Improve your squat......Stand in front of a weight bench. Squat down until your butt touches the bench, then immediately press through your heels back to the starting position. Using the bench forces you to squat all the way down until your thighs are parallel to the floor, so the exercise will yield better results.
26th October 2010
Quick, easy, healthy snack.....Spread the inside of a pita half with plenty of hummus and top with sliced tomato, onion, and lettuce.
8th October 2010
PHYSICAL ACTIVITY FIGHTS DEPRESSION...New research has found that people who participate in regular physical activity outside work are not as likely to show signs of depression as those who don't. A team from the Institute of Psychiatry (IoP) at King's College London and academics from the Norwegian Institute of Public...Health and the University of Bergen compiled the study..
28th September 2010
Did You Know? A high-yeast wheat beer, like Hoegaarden, stabilizes blood sugar & can speed weight loss.
10th September 2010
Health and Nutrition determine productivity......A new study has found that people with unhealthy habits - such as smoking, eating badly and not exercising - are less productive at work.
16th August 2010
Exercise proven to rduce risk of cancer of the womb.....Women who exercise and keep active are nearly 30 per cent less likely to develop womb cancer than couch potatoes - according to a new study published in the British Journal of Cancer
5th August 2010
Use the chin up bar.....The pullup is best for building your lats, biceps, and forearms, according to new research...
25th July 2010
DID YOU KNOW? Your risk of heart disease rises 70 percent if you don't brush your teeth twice a day, says British Medical Journal.
10th July 2010
Did You Know? Alcohol impairs muscle-building enzymes. So for maximum exercise gains, don't go big at the bar
1st July 2010
Fat is not all bad!! It is an essential nutrient forming a major structural component of all cells in our bodies as well as many hormones. It is only when we eat too much or too little that we develop bad health. Commonly we eat too much fat in our daily diet and this is associated with many chronic diseases including coronary heart disease and cancer.
19th June 2010
"Those who do not find time to exercise, sooner or later will have to find time for illness"- Earl of Derby
4th June 2010
Chew your food......Eating slowly signals your brain to let your body know you are full. If you scoff your food quickly, the brain does not have time to recieve and process this message. Therefore, it keeps telling you that you are hungry....and you keep eating...even though you don't need to.
25th May 2010
The Bench Press: A multi-joint, compound exercise that should be a staple of any upper body resistance training programme.
Muscles Worked:
Pectoralis Major & Minor, Anterior Deltoids, Triceps.
...Teaching Points:
- Lie back on the bench with feet flat on floor. Grip the bar with a wider than shoulder width grip.
- Slowly and under control, lower the bar to the mid-line of the chest.
- Push the bar straight up until elbows are almost locked out.
- Maintain lower back neutral spine
Variations & Progressions:
- Perform on an incline or decline bench to emphasise lower or upper chest.
- Change grip width: narrow grip to increase emphasis triceps, wider grip to increase emphasis on shoulders
12th May 2010
Nutrition Myths......Cheat Days.... Straying from a strict nutrition programme can have it's benefits. Your body will adapt to the food you eat very quickly. If you eat a clean, low fat or reduced calorie diet your body will lower it's metabolism in an attempt to preserve calories and conserve energy. Eating a meal hig...h in calories, fats or carbs every 7 days will trick your body into thinking that there is no calorie shortage and therefore raise your metabolism...check
1st May 2010
Health news update....Smoking ban a contributing factor in drop in Heart Attacks The number of emergency hospital admissions for heart attacks has fallen 2.4 per cent since the introduction of the smokefree legislation in England, according to a new report.
15th April 2010
Healthy and convenient quick snack......Fat free Greek yoghurt with a handful of rasins and almonds added. It is high in protein (from the almonds and youghurt), low in sugary carbs (unlike other low fat fruit yoghurts) and is a great source of healthy fats and fibre (almonds). Great energy boost or post workout snack.
3rd April 2010
COMMON NUTRITION ISSUES-GETTHE FACTS RIGHT LIQUID DIETS:....Liquid diets are generally based on severe calorie restriction which is more often than not,unsustainable for any lengthy period of time.This lack of consistency ensures a liquid diet doesn't encourage lifestyle change. You can't stay on a liquid diet for... long.It does not promote healthy eating,it restricts social eating becomes boring,quickly.
March 17th 2010
Simple Nutritonal Changes.....
1. Swap semi-skimmed for skimmed milk
2. Try and eliminate butter/margarine. You don’t need it!
3. Reduce the amount of cheese you eat.
4. Cut visible fat off meat.
5. Avoid mayo, white & creamy sauces.
6. Reduce the amount of oil you cook with.
7. Increase oily fish in diet 8. Always include veg with a meal
9. Eat high fibre cereal twice a week.
10. Swap everything white for everything brown (bread, pasta, rice)
11. Separate egg whites from yolks.
12. Red...uce the amount you drink: treat alcohol (and fizzy drinks/caffeine)
13. Drink more Water.
