Previous Weekly Facts
Monday 29th September 2008
Get Great Abs?
The quest for a six pack doesn't solely rest on 1000's of sit ups, the fact is that too many sit ups can lead to over training and no six pack. To get that definition in your abs you need to focus on other parts of your training such as cardio, this will help you to lose the excess weight and display a six pack you never knew you already had!
Monday 16th September 2008More Training = More Muscle?
If you think making the gym your new home is going to reap the rewards, think again. Over training is a sure-fire way to stop any muscle growth. Instead of giving you time to recover and build up, without rest muscle fibre will continue to break down. Train smarter not harder, train at 100% but give yourself time to recover!
Monday 1st September 2008Size Doesn't Mean Strength
Strength and size do not have a direct correlation. Power training (one measurement of strength) encompasses training that may not add any size, yet you can still see a great deal of strength improvements. Good examples are martial arts experts such as Bruce Lee and Jackie Chan, small but incredibly strong.
Tuesday 26th August 2008Aero Pilates
Pilates can be used as a form of aerobic exercise and is a non impact activity so really good for It stretches and strengthens at the same time
You can get a very strenuous workout using Pilates, but you will not be sore afterwards. You can now buy Aero Pilates machines for less than £250!
Monday 18th August 2008Don't Be Too Strict!
An occasional chocolate bar or packet of crisps won't make you fat, but one every day will! It's just cutting out the junk slowly, and it's ok to have some snack food every now and then, just don't pig out!
Monday 11th August 2008Remind Yourself of Your Goals
It's always good to prompt yourself why you're doing your exercise routine to help meet your goals. Thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy?
A quick reminder of why exercise is important to you can be just the motivation that you need to squeeze out another set of reps.
Tuesday 05th August 2008Movement Melts Away Stress
As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.
Exercise produces a relaxation response that serves as a positive distraction, it also helps elevate your mood and keep depression at bay.
Monday 28th July 2008Muscle Woman
Women will never gain the same muscle mass as men - don't be shy of the dumbells ladies, they'll tone you!
Monday 14th July 2008Exercise Boosts Brainpower
Not only does exercise improve your body, it helps your mental function, and improve your brain power up to 15% (source).
Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity. This makes for a more productive day.
Monday 7th July 2008Exercise Gives You Energy
You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise you feel much more energized the rest of the day.
When you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying shopping and climbing stairs. This also helps you feel more energetic over the course of the day.
Monday 30th June 2008Maximum Heart Rate
Looking to get fit? Want to work out your training zones?
A good place to start is to calculate your maximum heart rate.
To find your maximum heart rate, take your age and subtract it from 220.
Maximum Heart Rate = 220 - Age
Monday 24th June 2008Healthy Fat?
Eating healthy fats (in moderation!) Can actually help you to lose fat. Include avocado, nuts and oily fish in your diet.
Monday 16th June 2008Stretch for 15
Fifteen seconds is better than five, though five is still better than nothing when it comes to improving flexibility.
A new study out of the United Kingdom suggests a significant benefits from holding each stretch at least 15 seconds as opposed to five seconds or not stretching at all.
Twenty-four college students (average age 20) participated in the five-week training study.
Those in the five-second group performed each stretch nine times, while those in the 15-second group did each stretch three times.
While both groups improved their passive range of motion, those who held their stretches longer showed greater improvements in active range of motion as well.
Source: British Medical Journal, 1999; 33: 259-263
Monday 9th June 2008Drink More Water
Drinking water boosts your metabolism - as much as 30% for 500ml of cold water on an empty stomach.
Water also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.
Never rest a sore muscle
Unless you're seriously injured or needing a visit to the doctors then rather than totally resting or giving up the idea of exercise until your soar muscles recover, you're much better off giving them some "active rest".
Keep mobile to help circulate blood, remove lactic acid. The best way to do this is to partake in light aerobic activity or gentle stretching. This helps in the repair process of your muscles as it promotes oxygen flow and removal of waste.
