Summer's finally here, so why don't you try these outside activities as an alternative to exercising indoors.
1.) Jog outside- Swap the treadmill for a run in the local park, not only will you burn calories you will get the benefits that is associated with exercising outdoors, such as increased levels of happiness, well being and reducing levels of anxiety.
2.) Cycling - Why don't you take your bike out to the local park, many areas have country parks that have bike lanes and trails suitable for both road and mountain bikes.
3.) Outdoor gyms- There are plenty of outdoor gyms that have popped up in our local parks in the past few years to help locals to keep fit. Many have equipment that will work all the muscles of the body including chest, shoulder and leg presses to name but a few.
Check out this website to find your nearest outdoor gym:- http://www.tgogc.com/
4.) Walk the dog- amazingly there are 40% of dog owners in this country who never walk their dogs!
http://titanfreestyle.blogspot.co.uk/2015/01/how-investing-in-facilities-for-dog.html
If you've got a dog than walk it regularly to keep both you and your dog fit. If you haven't got a dog you can always borrow one.
5.) Swim- London still has a large number of ponds and lidos open where you can swim outdoors. A lot of these date back to the 1930's. Swimming is a great form of exercise that works all the muscles of the body and heart and lungs.
Check out the link below for a list of the best in London:-
http://www.telegraph.co.uk/travel/destinations/europe/uk/london/9357593/Londons-best-outdoor-swimming-pools.html
Friday, 26 June 2015
Sunday, 21 June 2015
No Pain No Gain
The other night I bumped into a lady who used to come to my Boxercise Kick class but had since stopped coming.
She said that she had lost weight coming to my class but since giving up she'd put on 7lbs!
When I asked her why she had left my class she complained that my class had made her out of breath and sweaty!
I explained to her that in order to get results and receive the health benefits of fitness you need to train in the fitness zone which means you are slightly out of breath, sweating and feel slightly uncomfortable.
If the exercise is too easy why would the body need to improve? Answer:- It won't because it doesn't need to.
Only when we push the body will we get the results we want by putting in the time and effort.
On the other hand if you push yourself too hard and feel sick and dizzy than this is too much and you run the risk of injury.
As the old saying goes 'no pain, no gain', you need to exercise outside that comfort zone, results aren't made there, only laziness and backsliding awaits you.
However the pain this saying is referring to is the muscular pain, 'the burn,' as it were. If you feel any SHARP pain than STOP as this is your body's warning system telling you that you are damaging it in some way and gives you pain to stop you causing further damage.
I'll add to this old saying with two of my own, which I often use, 'If it's not hurting, it's not working' and 'If it hurts it works.'
I hope to see you outside the comfort zone very soon.
She said that she had lost weight coming to my class but since giving up she'd put on 7lbs!
When I asked her why she had left my class she complained that my class had made her out of breath and sweaty!
I explained to her that in order to get results and receive the health benefits of fitness you need to train in the fitness zone which means you are slightly out of breath, sweating and feel slightly uncomfortable.
If the exercise is too easy why would the body need to improve? Answer:- It won't because it doesn't need to.
Only when we push the body will we get the results we want by putting in the time and effort.
On the other hand if you push yourself too hard and feel sick and dizzy than this is too much and you run the risk of injury.
As the old saying goes 'no pain, no gain', you need to exercise outside that comfort zone, results aren't made there, only laziness and backsliding awaits you.
However the pain this saying is referring to is the muscular pain, 'the burn,' as it were. If you feel any SHARP pain than STOP as this is your body's warning system telling you that you are damaging it in some way and gives you pain to stop you causing further damage.
I'll add to this old saying with two of my own, which I often use, 'If it's not hurting, it's not working' and 'If it hurts it works.'
I hope to see you outside the comfort zone very soon.
Saturday, 13 June 2015
Fitness not Fatness
We hear all the time about the obesity epidemic and how our children are getting bigger. However the figures from the National Child Measurement Programme, suggests 9% of 5-6 year olds were obese and this equates to 2.7 children in a class of 30. Back in 1990 this was 1.5.
So in 20 years there has been an increase of only one extra obese child per class. In fact overweight and obesity levels among 2-5 year olds have stayed relatively stable at 25% for boys and 23% for girls between 2003-2013.
Does this look like an epidemic?
Among the adult population obesity and overweight levels have increased steadily over recent years but as you can see this isn't the case among our children.
However Public Health's focus on food and weight, overlooking the far more dangerous effects of inactivity and ignoring the benefits of moving more may be creating a health time bomb for the next generation .
http://titanfreestyle.blogspot.co.uk/2015/03/sitting-is-new-smoking.html
Arguably, inactivity can be a better indicator of ill health in the population rather than obesity.
Figures from the Physical Activity Statistics 2015 conducted by the British Heart Foundation show less than a fifth of children move enough for health and this figure is still falling.
The British Heart Foundation found that when they got children to use accelerometers, it shockingly showed that none of the 11-15 year old girls and only 7% of boys that were measured actually did enough moderate exercise of at least 1 hour daily.
Increases in activity often fails to make a big impact on Body Mass Index (BMI) but rarely does a person feel less fit and healthy if they start to increase their activity levels.
Therefore a better indicator of the health and fitness for our children would be to measure activity rather than levels of obesity to gain a truer picture, as recommended by the chief medical officer as far back as 2009!
So ensure your child is getting enough exercise, start walking to school instead of taking the car. I walk my daughter to school and back on most days and this takes the best part of an hour in total and I get much more quality time with her chatting and finding out how she got on in school that day.
http://titanfreestyle.blogspot.co.uk/2015/05/how-to-get-your-kids-more-active.html
Whatever you choose to do ensure your child moves around enough to gain the health benefits and lay down the foundations of becoming more active and healthier adults.
So in 20 years there has been an increase of only one extra obese child per class. In fact overweight and obesity levels among 2-5 year olds have stayed relatively stable at 25% for boys and 23% for girls between 2003-2013.
Does this look like an epidemic?
Among the adult population obesity and overweight levels have increased steadily over recent years but as you can see this isn't the case among our children.
However Public Health's focus on food and weight, overlooking the far more dangerous effects of inactivity and ignoring the benefits of moving more may be creating a health time bomb for the next generation .
http://titanfreestyle.blogspot.co.uk/2015/03/sitting-is-new-smoking.html
Arguably, inactivity can be a better indicator of ill health in the population rather than obesity.
Figures from the Physical Activity Statistics 2015 conducted by the British Heart Foundation show less than a fifth of children move enough for health and this figure is still falling.
The British Heart Foundation found that when they got children to use accelerometers, it shockingly showed that none of the 11-15 year old girls and only 7% of boys that were measured actually did enough moderate exercise of at least 1 hour daily.
Increases in activity often fails to make a big impact on Body Mass Index (BMI) but rarely does a person feel less fit and healthy if they start to increase their activity levels.
Therefore a better indicator of the health and fitness for our children would be to measure activity rather than levels of obesity to gain a truer picture, as recommended by the chief medical officer as far back as 2009!
So ensure your child is getting enough exercise, start walking to school instead of taking the car. I walk my daughter to school and back on most days and this takes the best part of an hour in total and I get much more quality time with her chatting and finding out how she got on in school that day.
http://titanfreestyle.blogspot.co.uk/2015/05/how-to-get-your-kids-more-active.html
Whatever you choose to do ensure your child moves around enough to gain the health benefits and lay down the foundations of becoming more active and healthier adults.
Sunday, 7 June 2015
5 Ways to Get a Beach Body This Summer
Summer's officially here and the sun is making an appearance more often and staying longer, so here are my 5 top tips for getting a killer beach body for this season.
1.) Work Smart:- Make sure the work out you do works the whole body and cardiovascular system (heart), in order to burn the most fat and work all your muscles effectively. Ensure you use compound movements that use more than one muscle at a time such as squats, presses and rows.
2.) Mix Up Your Routine:- If you have followed the same routine for ages it's no longer fresh and your body has already gotten used to it and the programme has gone stale. Mix it up in order to challenge the body again and start to see results. Introduce new exercises into the programme, change up the amount of reps, sets and weights you use or the time, intensity or the frequency of the work out.
3.) Don't Over Train:- So many people I see think that they're get the results they want by exercising all the time. No, this is the best way to scupper your plans to get the body you want as you run the risk of overtraining and causing an injury. Your body only has enough energy for 1 - 1.5 hours stored in it's muscles and liver, after this it starts to burn muscle rather than fat! Muscle helps to burn fat while you rest, so this is not a good idea. Also there's more chance of getting an injury as your body tires and you start making mistakes.
4.) Allow Time to Rest:- This is often neglected the body needs as much time to rest as it does training. It needs time to rebuild the muscles that has been broken down during training and needs the time for it to rebuild in order to make it stronger. If you start to exercise again before the body has rested fully you won't get the results you want.
5.) Get the Right Nutrition:- 80% of getting the best results is down to nutrition. The body needs the right nutrition in order to repair itself during rest. It needs macronutrients such as protein, carbohydrates and fats and micronutrients such as vitamins and minerals in order to make the body leaner, stronger and fitter. Try Herbalife's 24 endurance rebuild or Formula 1 protein shake in order to get the best possible results that your hard work of training deserves.
Contact me for more details if you want to get in the best shape you have ever been.
Anyone who wishes to contact me for advice on exercise or nutrition please feel free to contact me via phone, e-mail or blog etc it would be great to hear from you.
1.) Work Smart:- Make sure the work out you do works the whole body and cardiovascular system (heart), in order to burn the most fat and work all your muscles effectively. Ensure you use compound movements that use more than one muscle at a time such as squats, presses and rows.
2.) Mix Up Your Routine:- If you have followed the same routine for ages it's no longer fresh and your body has already gotten used to it and the programme has gone stale. Mix it up in order to challenge the body again and start to see results. Introduce new exercises into the programme, change up the amount of reps, sets and weights you use or the time, intensity or the frequency of the work out.
3.) Don't Over Train:- So many people I see think that they're get the results they want by exercising all the time. No, this is the best way to scupper your plans to get the body you want as you run the risk of overtraining and causing an injury. Your body only has enough energy for 1 - 1.5 hours stored in it's muscles and liver, after this it starts to burn muscle rather than fat! Muscle helps to burn fat while you rest, so this is not a good idea. Also there's more chance of getting an injury as your body tires and you start making mistakes.
4.) Allow Time to Rest:- This is often neglected the body needs as much time to rest as it does training. It needs time to rebuild the muscles that has been broken down during training and needs the time for it to rebuild in order to make it stronger. If you start to exercise again before the body has rested fully you won't get the results you want.
5.) Get the Right Nutrition:- 80% of getting the best results is down to nutrition. The body needs the right nutrition in order to repair itself during rest. It needs macronutrients such as protein, carbohydrates and fats and micronutrients such as vitamins and minerals in order to make the body leaner, stronger and fitter. Try Herbalife's 24 endurance rebuild or Formula 1 protein shake in order to get the best possible results that your hard work of training deserves.
Contact me for more details if you want to get in the best shape you have ever been.
Anyone who wishes to contact me for advice on exercise or nutrition please feel free to contact me via phone, e-mail or blog etc it would be great to hear from you.
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