by David | Mar 31, 2021 | Fitness, Health
There is no debating on the health benefits of regular exercise as it can keep you in good shape, improves mood, and prevent illnesses, such as heart diseases and diabetes.
Health experts recommend at least three hours of exercise of moderate intensity every week. As compared to indoor exercising, outdoor workouts are considered more beneficial, refreshing, and engaging.
Do you know that you can enhance the health benefits if you train outside in summers? Yes, it’s a fact and this is why personal trainers these days suggest exercising outdoors in summers. You can exercise on your terrace or in the garden or it could be as simple as taking a walk outside your house or jog to the nearest superstore. Whichever way you want to exercise outside, numerous benefits come along.
• As the outdoor air is fresher, it is better for your health and fitness. Sometimes, the indoor air quality is a lot more polluted than outdoor air. Thus, it is an added benefit when you exercise outside regularly.
• When you train outside in summers, your metabolic rate also increases, and results can be seen faster.
• As you do workout outdoors, you will feel mentally and physically more active and fresher and keep depression and anxiety away. This is because it helps in releasing feel-good hormones.
• When you train in hot and humid environment, it will improve your heart health by putting stress on your cardiovascular system.
• Many people also find outdoor exercise a lot more enjoyable and fun. You can even consider going for a walk with your friend instead of meeting over a coffee.
• As you train outside, you not only exercise in the fresh air but also get plenty of that much-needed vitamin D through sunlight. When your skin is exposed to sunlight, vitamin D synthesis encourages optimal health by fighting diseases.
• Moreover, when you exercise outdoors, you are likely to meet local friends and other people living in the community. This is a great way to socialize with them and even get them involved in the exercise session.
• Activities like hiking or trekking boost the mood immensely. As the mind and body encounter a constantly changing environment, it stays motivated and engaged.
Nature and outdoor belongs to all of us, and one can plan an outdoor workout just about anywhere; it can be near their pool, in their backyard, or in the community park. You get a lot of variety, fun and enjoyment, and much-needed sunshine during an outdoor exercise. Look for a structured exercise program for outdoor training under the guidance of a Personal Trainer in Surrey to enjoy optimal health benefits.
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by David | Mar 22, 2021 | Fitness, Health
Weight management is important. It not only keeps you fit but also ensures a healthy life in a long-run. So, if you want to keep your body disease-free, you must take care of your diet. If you suffer from obesity, then you can burn your excess calories by doing workouts regularly.
You can visit a gym or fitness club or hire a personal trainer to do your workouts at home. But, without maintaining a diet plan, you cannot reduce your weight. So you need to follow some nutritional tips to reduce your weight.
Here, you can find some tips for the same:
Don’t miss breakfast– Do not skip breakfast because it will not help you reduce your weight. If you skip breakfast, you will feel hungry throughout the day, and you will eat more. It will increase your weight. Make sure you must eat a healthy breakfast, and you can talk to your trainer to get your diet plan.
Eat regular meals- Eating meals regularly during the day can burn your fat because you can easily digest your meals by doing some regular workouts. You must add some fruits and vegetables to your diet plan because fruits and vegetables have enough minerals, vitamins and fiber.
Exercise regularly- You need to do some workouts regularly to reduce your weight because maintaining a diet plan can help you reduce calorie intake. Still, you need to burn your excess fat by regular workouts. Apart from that, you must drink plenty of water. If you feel hungry, you can take a glass of water and cut down your extra calories.
Add fibrous food- If you want to reduce your weight, you must add some ingredients in your meals high in fiber because they can keep you feeling full and not feel hungry. In this case, you can eat vegetables, oats, brown rice, beans, pasta, peas, wholegrain breads and lentils. Make sure you should not use butter, too much oil and cream to make your pasta and other dishes.
Eat smaller meals– You can try some tricks to reduce your weight. You can use some small plates to eat your meals. You can measure your meals by using such small plates and bowls. You should eat slowly and do not eat when you feel full.
Avoid junk food- Try to avoid junk food and you should not eat chocolate, sweet drinks and other readymade beverages available in the market. You can try some healthy snacks, like unsalted cakes, oatcakes and unsalted popcorn. Apart from that, you must quit smoking and stop taking alcohol.
These are some of the tips that you need to follow from personal trainer to become fit and healthy.
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by David | Mar 18, 2021 | Fitness, Health
Eating healthy food plays a key role in maintaining good health. The right balance of food, having all the necessary vitamins and proteins, helps in boosting the immune system.
Health benefits of a balanced diet
• A balanced diet strengthens your immune system and prevents weight gain
• You feel energetic and improves the way your body functions
• A balanced diet meets your nutritional needs and provides nutrients for any deficiency
• Prevents and treats certain diseases like diabetes, heart conditions, high or low blood pressure.
What makes a balanced diet?
Margaret Mead had rightly said, “It is easier to change a man’s religion than to change his diet.” In a recent study, 50% of the people (that were polled) in the country confessed that doing taxes is easier than selecting a diet. So here are some easy steps to help you start your journey towards healthy living.
• Maintain a healthy gut- Consume probiotic foods like apple cider vinegar, yogurt and soft cheese as these are gut-friendly. Healthy gut bacteria ensures proper digestion and extraction of nutrients from the food.
• Never skip a meal- The most important rule of a balanced diet is not skipping any meal. Skipping meals lowers your metabolism rate, which means you burn lesser calories. Breakfast is the vital meal of the day.
• Focus on nutritional value- Always focus on the nutritional content of the food rather than the calories. It’s the quality of the calories that impacts our health, not the quantity.
• Keep yourself hydrated- Drink lots of water. Keep a bottle of water near you while you are working or watching TV.
• Eat less than what you feel- Always eat on smaller plates as your brain thinks that you have eaten enough, and this way, you can control the portion size of your meal. A bigger plate and less portion make the mind thing that you haven’t eaten enough, and you serve yourself another portion.
• Munch on healthy snacks- Keep a supply of healthy snacks in your kitchen so that whenever you are hungry between meals, instead of munching on unhealthy chips, you will indulge in healthy options.
These are just some of the key ways to have a balanced diet that ensures a healthy body. Starting with eating well only makes it easier to stay in shape and maintain your overall health.
Start making these changes today and make 2021 your healthiest year.
Read more to have a view at the fitness and nutrition based services that our personal trainers in London provide.
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by David | Mar 3, 2021 | Fitness, Health
Does the pain in your lower back disrupt your much-need sleep at night? You might be wondering if you have had any injuries recently. However, most of the time, it is due to the weakened core muscles. The core muscle, which is the abdominal muscle and back muscle combined, needs to be strong. If it is at its prime, it prevents back pain and helps in easy movements.
Top exercises to strengthen the lower back and abdominals
There are numerous exercises that can help you gain strength in the core muscles. You must take this seriously as old age tends to weaken these crucial muscles. Take a look at these exercises detailed here.
Trunk curl
To do this exercise –
• Begin with lying on the ground with arms on the chest in a criss-cross way and knees bent (both).
• Now, use the abdomen’s upper muscles to elevate the trunk portion of your body from the ground slightly.
• You must hold this stance for at least 5 seconds.
• Now, lower down the trunk part slowly towards the ground.
Note: The exercise is specifically meant to lift the chest rather than the neck or head.
Knee-to-chest stretches
To conduct this exercise –
• Lie down on the ground and bend the knees but keep your feet firmly on the floor.
• Now, with both hands, pull the left knee towards the chest.
• Hold the position for at least 5 seconds, and make sure that your spine presses onto the floor.
• Then, relax the position and try the same with the right knee.
• Repeat the entire exercise 2-3 times. You can do this two times per day.
Back Extension
To conduct this exercise –
• Firstly, take a fitness ball, lie down, and ensure that your chest and hips hug the ball. Keep the face down, arms crossed, while you straighten the legs behind.
• Then, slowly elevate your chest from the ball and make sure that the shoulder blades are in the direction of the sky.
• Hold this position for a breath and then release.
Note: You can also open your arms in a flying stance to help you do the chest lift.
Conclusion
Exercises are vital if you want to get rid of the never-ending back pain. If you conduct these exercises daily, soon, you can develop a strong core. However, make sure that you set up realistic expectations when it comes to achieving fitness goals.
Visit here to get more details about personal trainer in London.
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by David | Feb 24, 2021 | Fitness, Health
If we have to make a pick for a set of exercises that improvise your overall physical fitness, then cardiovascular endurance exercises are the best. Cardiovascular endurance basically involves three major muscle groups that control the overall functioning of a human body – heart, lungs and blood vessels. All these are set of complex muscle groups and cardiovascular endurance exercises are done to enhance the working capacity of these muscle groups which affect the overall efficiency of human body.
Besides, there are several other benefits also, but you must choose right set of exercises as per your body type and status to get the right results. And to help you in this, role of a personal trainer is highly recommended. They are experts in this field with years of experience in dealing with different body types, so they are the best to take you on this journey of cardiovascular endurance.
Benefits of cardiovascular exercise:
The best part about cardiovascular exercise is that it helps in overall health development. Some of the benefits of cardiovascular exercises are:
1. It helps in improving the heart rate.
2. It enhances blood circulation.
3. Helps in enhancing insulin sensitivity.
4. Reduces excess body weight.
5. Reduces the blood pressure.
6. Reduces bad cholesterol (LDL) and increases good cholesterol (HDL)
Why hire a personal trainer?
Most of us head towards a gym for gaining optimal fitness level, but hiring a personal trainer in North London is always more beneficial. Below mentioned are some of the reasons explaining the same.
1. They will focus on your strength and weakness- One of the first advantages of hiring a personal trainer is that they will help you learn the basics of cardiovascular exercises first. They will plan a regime for you based on frequency, intensity, type and time of the exercise. They will help you in choosing right set of cardiovascular exercises, how many reps and sets you should do for improving your endurance and also make sure that you don’t overdo it.
2. They will make your exercise session versatile- People often get bored and exhausted if they continuously do high-intensity exercises. It will not only make your workout routines boring, but it will also lead you to weight loss plateaus where you will stop losing weight. Having a personal trainer will bring new perspective in your old routine and make it more interesting and challenging. He will try new ideas and new equipments and modify your regime accordingly to add more fun and versatility. They can club together different cardio workouts like HIIT training, circuit training, cross-training to make it more interesting.
3. Get the results- If you have been on a cardiovascular exercise routine for several weeks or months and you haven’t seen any significant result, then personal trainer can be of great help to you. Trainer will first evaluate your program and verify whether you have set realistic goal or not. He will accordingly modify the workout program to deliver effective results and make it more efficient. He will add the required training also when needed.
So, now you know why hiring a personal trainer would be a good choice for you if you are looking for cardiovascular endurance.
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by David | Feb 19, 2021 | Blog, Fitness, Health
Around 1 in 4 people in the UK suffer from mental health issues. Despite knowing the importance of mental health, most of us tend to ignore its importance. We only pay attention to it when the things go out of our hand. But one can do many things to enhance physical and mental well-being, and one of them is personal training. A fit and healthy body, not only ensures good health, but it also ensures that you feel more confident and happy about yourself.
How does physical training help?
Hiring a personal trainer for personal training can be beneficial in several ways. Nowadays, people are hiring personal trainer in London to get personalized training that can give good results.
1. They will keep you motivated- One of the first benefits of personal training is that a personal trainer will keep you motivated. They guide you and mentor you with the right set of exercises that will eventually help you become a healthy person. They will monitor your growth and will tweak the exercise regime as required. Moreover, they will keep you up on the toes so that you don’t miss your exercise routine
2. Interact with you- You can certainly opt for exercising all by yourself, but is it really helpful? You may feel bored and would have no one to interact with, but personal training under an instructor will give you a partner, who can motivate you, guide you and talk to you. This helps in boosting morale.
3. Get good results- If a person is undergoing physical training, then they want to see the results. And so the efforts must be made in the right direction. For example, you want to have abs; then you have to follow the exercises that can help build the abs. Personal training helps you with this. An instructor knows about the right set of exercises to help build a stronger abdomen.
4. Break the monotony- Following the same routine and exercise can be monotonous. So you must hire a personal training coach who can add versatility to your exercise regime, and thus help you get good results. Moreover, they ensure that you don’t get bored while exercising.
Conclusion
These are a few of the ways via which personal training helps in boosting physical and mental well-being. Remember, you must exercise regularly, and having a personal training coach will amp up the benefits.
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