Category Archives: Exercise

November 8, 2013

LOSE THE FAT – PART 3.

A recent survey discovered that the average British woman will spend 31 years of her life on a diet! If you’re looking to banish the fat, take a look at these exercising tips.

Explode the fat
Also known as jump training, plyometric exercises, involve stretching the muscles prior to explosively contracting them.

This type of training mimics the motions used in sports such as skiing, tennis and volleyball. Due to the level of intensity of this type of training, it results in high calorie expenditure.

Bear the load
Weight-bearing activities, such as walking and running, use more calories than those in which your weight is supported, like swimming and cycling, because you have to support your own body weight.

To optimise your calorie burn in the gym, swap the cycle and rower for the treadmill or stepper.

Forget the gym
Believe it or not, your 30-60mins sessions in the gym might not be the most important ingredient in your fat burning endeavours. Recent research has coined the term non-exercise activity thermogenesis (NEAT) referring to standing, moving, and even fidgeting during everyday tasks.

Scientists have found that this can add up to as much as 350 calories per day, the equivalent of a moderate intensity 60mins studio class.

So resist the phone and email at work, go talk to people face to face. Enjoy standing in queues and even on TV nights regularly get off the sofa and move around a bit!

November 1, 2013

LOSE THE FAT – PART 2.

Want to burn fat and keep the weight off for good? Read on…

Running on empty
Exercising in the morning, on an empty stomach, is a great way to shed fat.

Research shows that fasting (which is essentially what happens overnight as we sleep) leads to increased adrenalin and reduced insulin levels, creating an environment that is more conductive to the breakdown of fat for energy.

Heart attack
Alternating your exercises between upper and lower body results in an extra calorie burn because your cardiovascular system has to work harder.

Peripheral Heart Action training, as this is known, challenges the heart to keep pushing blood from one extreme to the other, in order to deliver oxygen to fuel the muscles.

A routine like this also allows you to move straight from one exercise to the next, as muscle groups get a chance to rest, so you can get your workout done quicker.

Don’t get isolated
Compound exercises require several muscle groups to work together in harmony, as opposed to moves that specifically target one muscle.

The beauty of these exercises is that they are more demanding and so will tone your muscles but at the same time burn more calories.

October 25, 2013

LOSE THE FAT – PART 1.

It’s time to ditch the diet! Here are some super-easy tips and tricks to help you reach your ideal weight and stay there for life.

Refuelling hazard
The more you exercise, the hungrier you get and so you might eat more or believe you ‘deserve’ to eat more after a good workout. In some cases you might just want to eat more as a reward for having survived the session.

It’s important to eat according to our whole day’s activity level, not just according to how hard you’ve exercised in the gym, particularly if you have a sedentary job.

Turn on the afterburners
Excess post-exercise oxygen consumption (EPOC) is the term given to the body’s attempts to recharge and restore itself immediately after a workout, a process that results in additional calorie burn.

Research has shown that high-intensity interval training leads to greater EPOC than steady cardio workouts, so turn up the dial with alternate bouts of maximum effort and rest for serious results. Try the Tabata format – eight periods of 20 secs full-out work followed by 10 secs recovery.

Muscle up to slim down
Lifting heavier weights for fewer reps will promote muscle growth, but don’t worry, you won’t end up getting manly muscles, because women lack the necessary testosterone to get bulky.

The important thing to know, here, is that a kilogram of extra lean tissue will burn an additional 100 calories in 24 hours.

If you consider that a resistance training programme can reasonably be expected to add 3kg of muscle mass to your body, this equates to using up an extra 300 calories a day, just by doing your everyday activities. This adds up to a whopping 14kg of fat loss over a year!

October 18, 2013

RUNNING TIPS FOR WOMEN.

Running is a simple way to burn calories and enhance your mood in minutes. It’s easy to reap the benefits of a running routine and you don’t have to be a hardcore marathon runner to start pounding the pavements. Here are some tips on how to improve your running workout and ensure you get the best results.

To the gym
Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle
Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!
Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.

Bright idea
Watch your stance when running. Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.

Take five
Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Drink up
Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

June 25, 2013

Q. ARE SPORTS DRINKS BETTER THAN WATER?

A. There is generally much hype about the benefits of sports drinks, but one must be aware of when to use them and when water is sufficient.

If you exercise for an hour or more, a sports drink can be helpful. Used at the right time (30 minutes before exercise and during exercise lasting longer than an hour), these drinks have been shown to increase performance.

However, sports drink do have a high sugar content, so make sure you use them as an aid to exercise only, and not as a thirst quencher. Stick to water for that!

May 23, 2013

MY TOP 3 EXERCISE BENEFITS.

I can’t stress enough the benefits that exercise has on the body, soul and mind. It is clear from endless research that exercise has a great effect on us in many ways.

I have chosen three particular benefits that are noticeable in day-to-day life, that I hope will motivate you to step up your activity level.

Sharpens the mind
Aerobic activity can keep your brain agile as you age, improving key areas such as decision-making and focus.
Boosts your mood
Exercise can make you happier, plus lifting light weights may help women overcome anxiety and irritability.
Starves off hunger
A morning workout will help you resist cravings throughout the day.

May 20, 2013

NEED A POWER SURGE? GET MOVING!

Exercise is guaranteed to boost your energy levels, whatever your mood.

Research shows that just a brief workout can provide you with an instant pick-me-up when your mood is low.

It works on a cellular level: exercise fires up your mitrochondria – the energy-producing component of your cells – and sends oxygen around your body to meet the demands of your activity, keeping you on a high even after your workout.

Include a workout into your routine to leave you feeling more fresh and ready for the day.

May 16, 2013

GO BANANAS!

I know I’m always going on about this super-fruit, but bananas really do make an ideal snack before your workout.

Not only are they loaded with digestible carbohydrates, to fuel your body, they are also packed with potassium and magnesium, which aid in maintaining nerve and muscle function.

Have a banana with 2tbs of Greek yoghurt 30mins to 1 hour before you exercise. It will prevent low blood sugar, which leads to light-headedness and fatigue.

This combination will also fuel your body with both the carbohydrates and protein needed to maximise your workout and performance.

And what’s better they’re cheap to buy, so you don’t have to break the bank! Another reason why I will continue to sing this fruit’s praises.

May 13, 2013

RUN FOR INSPIRATION.

Did you know that a simple jog could inspire you?

Research has shown that aerobic exercise can help to boost your creativity and keeps it firing for up to two hours after too.

So, if you’re in need of a light-bulb moment, put on those trainers and get out there!

May 9, 2013

DON’T SKIP THE WARM-UP.

You may think you’re saving time, but you’re actually just compromising the first 5 to 10 minutes of your workout.

Your body needs to warm up so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently.

This helps every step feel less of a slog, and calorie burn kicks into high gear.

The best warm-up is to do your chosen exercise at a low intensity. Runners, for example, should walk, then jog.

Alternately, you can try ‘dynamic’ stretches, which are moves that take your body through the range of motions you’re about to do. For a runner, that can mean high knees, butt kicks, and forward, reverse, and side lunges.

Avoid static stretching, where you’re holding poses for several counts. That actually calms the system down and can impair performance.

Lanima Fitness

Personal Training for Women