by David | Jul 1, 2022 | Health
People stick to regular workout practise for a variety of reasons. Regular exercise is not only a tool for improving physical wellness, but it is also a resource for improving mental wellness. Individuals’ personal goals and motivational factors may influence their decision to engage in a lifestyle that involves regular physical activity.
These particular motivators frequently improve one’s physical health, lower blood pressure and cholesterol, prevent disease, and enhance one’s attractiveness or body composition.
Working from home, handling hectic or demanding schedules, and balancing professional and personal commitments are all sources of stress. Since the pandemic is still a factor in people’s daily lives, they have higher levels of anxiety and depression than they did before the outbreak.
- Keeping Things Regular
Regular exercise can greatly aid people in managing higher levels of stress and anxiety. Emotional wellness refers to a person’s ability to be aware of and control their feelings and related behaviours and cope effectively with stress in a healthy way.
When someone is flourishing in the emotional aspect of wellness, they may feel upbeat and enthusiastic about some elements of their lives.Regular physical activity has substantial mental health advantages for these reasons, as it can affect different parts of everyday living, such as sleep, thinking, decision-making, and social interactions.
- Performing Different Fitness Activities
Healthy individuals should exercise for 150 to 300 minutes per week at a moderate intensity or 75 to 150 minutes per week at a vigorous intensity. Adults, likewise, have the option of combining moderate and strong aerobic activity.
Adults should do musculoskeletal strengthening activities at least twice a week at a moderate level. Even one or two sessions per week can have a significant influence on emotional health.It is crucial to set a regular fitness routine that matches your lifestyle and then stick to it.
- Do What Suits Your Fitness Routine
Personal choice comes into play when deciding which activities to include in a fitness programme. Exercise routines and programmes are not one-size-fits-all.
Whether you prefer to do HIIIT workouts, yoga, or go for a walk, each has its own set of mental health benefits. A balanced exercise plan should contain a blend of cardiovascular, musculoskeletal, and flexibility/mobility activities for general health. People who incorporate mind-body-related exercise modalities such as yoga, Pilates, tai-chi, or qigong can reap additional mental health advantages.
Because these techniques involve precise breathing patterns that help stimulate the parasympathetic nervous system, using mind-body forms like these can boost the emotional well-being effect of exercise. Activating the parasympathetic nervous system helps relaxation and stress reduction, promoting and improving emotional well-being.
- Be Consistent
Consistency over time is another crucial aspect in reaping the mental health benefits of exercise. Finding a regimen and exercise modalities you enjoy is one method to be consistent with your workout.
Focusing on the process and feeling of exercise rather than just the results is another strategy to stay consistent. When you enjoy the process of getting to your goal rather than only thinking about the end result, you are much more likely to stick with it over time.
Performing exercise with a pro personal trainer in London regularly can offer several mental health benefits that might improve your emotional well-being.
by David | May 27, 2022 | Health
Gone are those days when people think that strength training is just and just for athletes and bodybuilders.
According to several surveys and studies, almost90% of researchers have concluded that- to keep up a healthy and sound body, a person must follow a daily workout regime, if not daily, then at least twice or thrice in seven days. But why? This is because the perks of physical training extend to every aspect of your mental, physical and emotional health says a renowned personal trainer and weightlifting coach. Yet not convinced? Believe us; you certainly need strength training!
No matter what your current relationship weight is, underneath mentioned are some worth commemorating perks of physical training with the help of your trainer. Yes, a personal trainer plays a great role in making you achieve your fitness goal.
So, without any further ado, let’s take a look at some advantages of Strength or Physical Training.
- Strong Muscles: When it comes to resistance training, it incorporates any activity that works on your muscles against resistance. Additionally, by pressurizing your muscles, strength training stimulates them to develop and become powerful. Whether you believe it or not, it happens very quickly. According to one study, people over 40 have significantly improved their total-body muscle strength just after long-resistance workouts.
- Healthy Body Fat Levels: It wouldn’t be wrong to say that strengthening your muscles has a great impact on an individual’s body fat cells. Moreover, a study conducted by Harvard researchers in 2014 discovered that- in comparison to Cardio, resistance training does more to restrain age-related abdominal fat. There are a couple of reasons behind it! Challenging lifting intense workout usually triggers a temporary metabolic boost known as EPOC (excess post-exercise oxygen consumption). The reason is- an individual’s body requires more oxygen to cool down and fix itself post-normal and intense workout training. Furthermore, in a long run, developing lean muscle mass enhances your resting metabolic rate. Also, resistance training may support healthy body fat levels by taking a toll on hormone levels and lessening inflammation.
- Mental and Emotional Well-being: In West London and across the globe, there are many people who pick up weights for health benefits, but ended up sticking to it for emotional as well as mental well-being. As per the research of May 2018, it is said that strength training lessens the frequency and severity of not-so-great symptoms (depressive symptoms). Moreover, it also helps in managing anxiety. Furthermore, strength training enhances levels of feel-good chemicals in the human brain, along with impacting levels of a brain-derived neurotrophic factor (BDNF), which supports brain health.
- Self Confidence: “Most people don’t start able to do great push-ups or pull-ups, but training to achieve these things and unlocking those new skills is highly motivating,” says certified strength and conditioning specialist Albert Matheny, RD, CSCS. Just don’t be astonished If the self-motivation and self-confidence that comes with achieving new strength goals carry over into your life outside the fitness center or where you practice with your personal trainer West London.
Now, as you know how crucial and imperative resistance training is, please incorporate the same into your daily routine. It will help you in different walks of your life. If you need any help, you can directly get in touch with our team of experts.
by David | Apr 29, 2022 | Health
Warming up the body before the workout reduces the risk of injury, and one can make maximum out of the training sessions. But it is vital to warm up in the right way, for which one needs to have stability through their movement. Here we have shared some highly valuable movements that can prepare you for the workout correctly.
Static stretches like reaching your toes, etc., help relax your muscles responsible for protecting the joints. Similarly, there are other movements combined with traditional exercises that help the body warm-up correctly.
Follow the list of warm-up exercises recommended by an expert Personal Trainer North London to perform right before the workout to make the most out of the training sessions.
Bodyweight Squats (10 times)
It is a great warm-up exercise for your abs, calves, glutes, and hip flexor muscles. If you are looking forward to performing loaded squats during your workout, try this before the procedure. These movements will warm up most of your muscles at a time and prepare the central nervous system for the upcoming workout.
All you need is to stand on your feet with toes pointing straight and maintain hip-width between toes. Now, hinge your hips backward and bend your knees placing your hands forward. Balance your weight on the knees and keep the back straight all this time. Now, continue to push downwards unless you feel a stretch in your quadriceps.
Bird Dog (10 times each side)
Bird Dog is another warming exercise best for the abs and lower back. It activates the core muscles of your body that play a key role in supporting your spine during the workout. It is also beneficial for your glutes and hip flexors.
Get onto the floor and lift one leg in the air where all your hips and wrist are parallel to the floor. Now, balance your body with the other knee touched to the ground. Raise and lengthen your hips, shoulders, head, and arms in a straight line. Now, put the raised leg and perform the same movement by lifting the other side in the air, straight, and aligned.
Banded Row (10 times)
The exercise is suitable for back movements. Banded Rows also help warm up all your shoulder joints and blades. All you have to do is put the resistance band under your feet pointed slightly out and hold the handles in your hand (shoulder-width apart). Slightly bend knees and keep the core engaged and back flat. Now, pull the handles of the band back and feel the contraction.
Get in touch with an expert Personal Trainer in North London for more Cardio tips and exercises. The above-listed are a few easy-to-try at-home warm-up exercises that will save you from injury risks that might happen during the workout.
by David | Apr 8, 2022 | Health
It’s been years that you are following a strict fitness schedule and a proper diet plan. Every day, you do something new or increase the intensity of the workout so that you can see and enjoy changes in yourself. You even made sacrifices to stay fitter. But, unfortunately, you aren’t finding any changes.
It’s seriously the worst feeling. There is no motivation left when there is no progress seen. Many people drop out and move back to their normal lives, thinking nothing will happen. It’s just a waste of time.
Have you ever thought about why things aren’t working in your favor? If not, then you should think about it today. You should try to know what mistakes you are committing as well as find the solution for them.
In this situation, hiring a personal trainer in London would be of great help. The personal trainer will tell you your mistakes and help you overcome them.
Some common reasons for not progressing:
Reason 1- Not tracking anything
To get fitter or stay fit, many things are involved. For example, food, training, your daily habits, and your mood. If these things are properly considered and worked upon, you will get what you want.
Many people take care of these things but still, they fail. And it’s because they don’t measure or track these activities. They just follow as directed and don’t check out these things in detail. They don’t know how things are going on and if they are following right.
If you measure or track your activities, they will be easy to manage. You will make changes in your activities and make them right for you and your body. It means the activities will be designed as per your body requirements.
Sometimes, tracking is very challenging. It requires professional interference. This is where a personal trainer will be helpful.
Reason 2- Not being honest you and your activities
People often blame others (especially personal trainers) for not progressing. A lot of blame games occur from time to time without any result. This leads to frustration as well.
The role of a personal trainer is to train and guide you. No personal trainer will keep an eye on you 24/7. So, instead of blaming, you should take responsibility for your body. You should be honest in everything you do to stay fit or get fitter. If you forget your responsibilities, no one will be able to train you and there will be no progress.
Being honest every time is a bit challenging. But, you should try as much as possible. Once you become honest, you will see real, long-lasting changes.
Reason 3- Not having a fitness goal
Doing things without any goal is useless. You will just keep doing it as there will be no motivation or excitement to achieve something. The surprising part is that you will not know even if changes happen in your body. It’s because there will be nothing to determine or compare.
Sometimes, people avoid setting fitness goals because they think it’s like a burden. If the goal isn’t achieved, it leads to frustration and other issues. But, truly speaking, nothing of that sort happens.
If there is a goal, there will be a proper plan to achieve it. The personal trainer will define the fitness regime accordingly. And if something seems unachievable, changes will be made as per your requirements.
The only thing is you should set a realistic fitness goal for yourself. A personal trainer can help you in this as well.
Now, you know the reasons for not progressing and solutions for the same. So, work accordingly.
by David | Mar 24, 2022 | Blog, Health
While it might seem that exercise done at your own pace is best for your body, it is important that you are well-guided towards your goal. This is the main reason why that you should hire a personal trainer in Cobham for yourself.
They can help you identify your mistakes and improve them. They pay attention to the details of the movements and make sure that you are working the best towards your goal. After all, overdoing exercise is not what you need for a healthy body. In fact, it can have a negative impact on your health.
Hence, it is crucial that you invest wisely in your fitness and hire a personal trainer. They can help you achieve the desired results for your body. We have listed down below the roles and responsibilities of a personal trainer. This will you understand the importance of a personal trainer better.
Any fitness training begins with a goal. Most of the time we set unrealistic body goals and start working hard towards them. But we need to understand that every body is different from others and our body goals should be based on our own body type.
A personal trainer has sufficient knowledge about different body types and their potential. They can help you set achievable goals for your body and you can start working for the same.
- Assist you in achieving your goals
Every individual has a different expectation from their fitness training sessions. While some wish to gain muscles, others wish to get a toned body. A different type of training is required on the basis that you are preparing for a marriage event or for a weightlifting competition.
Your personal trainer can identify your needs and prepare a strategic fitness plan to fulfil them. The same is not the case when you choose to go to the gym or work out on your own. There is no standard fitness training for every requirement hence, a personal trainer is important.
Our bodies do not change drastically in a month or two. It can be really difficult to observe if your fitness training is actually making any difference in your body or not. But your personal trainer is a professional in the industry and he/she has sufficient knowledge to monitor your progress. As your success is their biggest concern, they make sure that you are continuously progressing towards goals.
- Help you achieve more than fitness
A personal trainer can help you more than with your exercise. They can prepare a nutrition plan to help you generate more energy, build muscles, lose weight, or do whatever you wish. They can also assist your specific training in the best manner possible.
No matter who you are and what body goals you have, a personal trainer can help you out. They can prepare a personalized fitness plan for your need. They understand your physical capabilities the best and push you accordingly. Hire your personal trainer today and begin your fitness journey.
by David | Feb 11, 2022 | Health
Not getting results after weeks of gym sessions? There is definitely something lacking in your training programs. It’s time to build a training program with a purpose and intention to achieve your fitness goals. There must be some purpose; you cannot just work out blindly during your training sessions. If you are not sure about your purpose and intentions, you are not going to see the results you are expecting.
A purpose gives you the motivation to work harder. For example, if you are training for the next marathon in your city, it is your purpose to find motivation and method for your physique in the big event. Similarly, if you are planning a beach outing with your friends next summer and want to flaunt a toned body in a swimsuit to make them jealous, it is your purpose to train hard and get a toned figure. It gives you the strength and mental preparation to accomplish your goals.
Here’re the three reasons why you should train with a purpose:
It gives you a perspective
Having a well-defined purpose gives you the answer to all your questions. Why are you training? Why are you doing specific exercises? Why do you suffer by spending so much time in the gym? Your purpose answers all these questions and makes your keep going with your training schedule. It gives you the perspective to see your training sessions with the intention that they will benefit you in a future event. Your purpose develops an inner sense of vitality and excitement to run hard and perform at your best.
It gives you form and method
If you have a purpose to train, you will have your forms and methods depending on the size and scope of your goal. If your purpose is to participate in a swimming competition, that will dictate the amount and type of training required at a level and intensity. Your training should focus more on flexibility, stretches, and form to swim like a pro. Your personal trainer kingston can help you design a personalized training program based on your purpose and fitness goals for the next big event.
It gives you motivation
Motivation is the key to keep training even when you are not seeing any result in the beginning. But from where do you get the much-needed motivation? Your purpose to train gives you the motivation you want during your gym sessions. It gives to dig down, run faster, lift more weights, and stretch a bit more to get past those challenges that are a hurdle in your progress.
So, if you want to build a fitness training program with a purpose, your personal trainer Kingston can help you plan and execute well with the right intentions. Give us a call to book an appointment with our trainers and discuss your requirements.
