Wednesday, 14 October 2009

Functional Fitness

Strength training multiple muscle groups at once provides better results

What Is Functional Fitness?

Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises.

Which Is Better - Compound or Isolation Exercises?

What Are Compound Exercises?
Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Using more muscle groups. . .

  • means more calories burned during exercise.
  • simulates real-world exercises and activities.
  • allows you to get a full body workout faster.
  • improves coordination, reaction time and balance.
  • improves joint stability and improves muscle balance across a joint.
  • decreases the risk of injury during sports.
  • keeps your heart rate up and provides cardiovascular benefits.
  • allows you to exercise longer with less muscle fatigue.
  • allows you to lift heavier loads and build more strength.

A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.

What Are Isolation Exercises?
Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension. These exercises are often performed with the commercial weight machines found in health clubs. The idea is to isolate one muscle group and move from one machine to the next until you "work" your whole body. Isolation exercises are frequently used in physical therapy clinics and rehab centers in order to correct a specific muscle weakness or imbalance that often occurs after injury, illness, surgery or certain diseases.

The Bottom Line

If you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. But there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. Most healthy athletes will use compound exercises for the majority of a training program and use isolation exercises to complement that program as needed.

If you aren't sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs.

Monday, 27 July 2009

Healthier Habits

The key to eating heathily is planning ahead.
1) Plan your week ahead before you shop; think about variety and easy to cook healthy meals and perhaps making time to create your own healthy packed lunches.
2) Make time for breakfast; it really is the most important meal of the day and can help reduce pre-lunch cravings.
3) Drink more water; often when you feel you are hungry you are actually thirsty.
4) Use healthier cooking techniques such as grilling rather than frying or using spices rather than salt.
5) Control you portion size to a small handful of meat, starch & veg and savour each mouthful.
6) Get into the habit; of eating regular, good sized,healthy meals.

Wednesday, 22 July 2009

Four ways to Fight Fat

1) Believe in Yourself
Visualize the new you and how that will make you feel. Start thinking and acting as if you are already there and you will get there easier.

2) Correct Nutrition
Eat less calories than you use whilst eating enough protein and essential fats

3) Set SMART Goals
Be realistic in what you want to achieve, how you are going to achieve it and when you are going to get there.

4) Correct Exercise Training
Activites that burn calories, maintain or promote muscle mass and increase metabolism will give the best results.

Friday, 3 July 2009

Creating a new You - Behaviour change

Ask Yourselves:
Where do you want to go & What do you want to do with your body/life?
What will be the result of that & why is it important to you?
What will you gain from achieving that goal & what impact will it have?
How will your life be different?

Establish where you are now:
What is the cause for your present condition/situation?
What has stopped you from getting where you want to be?

Decide on your Perfect Solution:
What is your perfect solution?
How will you know when you are ready to change?
How will you achieve this solution? (set 3 goals to help you)

Sunday, 28 June 2009

Hello & Welcome... this brand new blog.

Where to start?
Well, I have just returned from a year travelling the world; visiting the US, New Zealand, Australia, Singapore, Malaysia, Thailand, China & Japan.
It was an epic. There were highs and lows but totally fantastic fun.
Whilst away I kept myself busy keeping my health ad fitness knowledge up to date by doing online research and examinations but also by doing local courses.
In Thailand I did a weeks Maui Thai Boxing course, followed by a weeks Thai Massage Course and, if had had more time, would have done even more but c'est la vie - I shall go back!
Throughout the world I also kept my Karate skills up my training in virtually every country. I learned a great deal and met some fantastic people.

So now I am back in the UK and getting my business up and running again.
If you need a personal trainer or some therapeutic massage then just contact me and I'll see what I can do!