Fitness Tips

Here’s just a few of our fitness tips. For more help and advice please feel free to contact us.

RESISTANCE TRAINING

Resistance training refers to a type of exercise where the body works against some kind of resistance. By incorporating free weights, training equipment or body weight exercises into your fitness regime, you not only burn more calories but strengthen your bones and muscles too. Resistance training can assist in weight control as it can increase the metabolic rate. It can help with conditioning for specific sports, correcting posture, reducing the risk of injury and assisting in activities of daily living. Resistance training is important to strengthen and tone muscles and body shape can be changed by doing this type of training but it is important to combine cardiovascular work in your regime to get the best results.

CARDIOVASCULAR TRAINING

Cardiovascular fitness can be defined as the body’s ability to get oxygen and blood to the muscles. There are many different ways to train depending on individual goals. The more intense your cardiovascular workout, the greater the duration and the greater the frequency, the larger number of calories are expended. However, not everyone has the same time available, the same fitness levels or experience or the same motivation to exercise, so cardiovascular training should be suited to you personally. Steady rate training and interval training have great benefits including assistance in weight control, reduced blood pressure, stress management, reduction in cardiovascular risk factors and improving sporting performance.

CORE STABILITY

As many of us spend time during the working day sat at a desk, the muscles in and around the torso have less and less to do. As a result, other muscles over compensate leading to pain and injury. By retraining the core, you not only avoid injury but also improve your posture, balance and coordination, therefore helping your body to function more effectively. Core stability enables your body to be more agile and although it should be a fundamental part of training for everyone, it can aid athletes and sports persons as it helps with power, speed and the ability to change direction. Correct techniques can help you to achieve a flatter tummy by conditioning deep abdominal muscles. Together with better posture, it has a flattening effect on the trunk.

STRESS

Stress not only contributes to high blood pressure and heart disease, it can also have a major effect on the amount of fat your body stores. If you are under a lot of stress, your adrenaline and cortisol hormone levels will be higher than normal. This can lead to an increase in appetite, especially for carbohydrates and fats. High levels of cortisol results in the body thinking that it needs to constantly refuel and store fat to be called upon for energy to fight more stress. Glucose (sugar) and fat are released but if you do not do anything physical, the fat and sugar are not used up. Fat often targets the belly because it is close to the liver where it can be most quickly converted back into energy if needed. Adrenaline and cortisol are released when you are stressed and when blood sugar levels drop. Exercise is a fantastic way to reduce every day stress.

DIET

Diets don’t work. It is important to lose fat, not water, muscle and bone. It is advisable to lose weight steadily at about one to two pounds per week. On a crash diet, your starving body will use muscle tissue as fuel. Muscle helps you to burn fat so the more muscle you have the better. It is better to eat little and often. This is a lifestyle change not a diet. If your body knows food is abundant, then it will not have the need to store fat and can burn off any excess fat that is already stored. It is good to eat something small every three hours if possible. You will have more energy, less cravings for sweet foods and refined carbohydrates and less mood swings. It is essential to eat breakfast. You have not had food for hours while you were asleep so the body will think there is a famine out there and if no food is consumed soon then it will hold onto its precious fat stores.

VARIETY

The main reason for hitting a plateau is that you are not changing your exercise routine enough. A constant change is the key. Changing exercises and intensity levels has huge health benefits. Finding activities that you enjoy will make it more likely that you will stick at it. Exercise should not be associated with something you do not like doing. It is also important to eat a variety of foods in the diet. Different vitamins and minerals are found in different foods and it is vital to have a balanced diet to prevent ill health and disease. Variety keeps you motivated and therefore more able to continue exercise.