HEALTHY HELPFUL HINTS
"Oh no I don't want to get huge muscles" this is something I hear allot when introducing resistance training to people's exercise programmes. But it can be quite difficult to put on this type of muscle, and lots of dedication needs to be given to get there. Coupled with regular training a proper diet and the right kind of training it is possible to build muscle but introducing resistance training can have some fantastic health benefits especially for women. Osteoporosis or brittle (a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D) bones is a condition that women get later in life, and resistance training has been proven to build bone density and reduce the symptoms.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. The Australian physical activity and sedentary behaviour guidelines recommend that adults do muscle-strengthening activities on at least two days each week.
You should vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:
• exercises undertaken
• intensity (weights used)
• the frequency of sessions
• rest between sets.
If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.
Resistance training can be used to build, sculpt or maintain muscle depending on the number of reps amount of sets and body parts in a session you can tailor a weights session to give you a great workout. Resistance training has also been proven to improve your aerobic fitness as well, pushing out 10 -12 reps of chest press and gauging the weight correctly, so the last couple of reps are tough to get out will call on not just the local muscles to work but also the heart and lungs too!
At the Johnstown estate leisure club, we offer programmes and fitness testing to provide all our members with a challenging fitness programme all free of charge. So get in and get started on your new resistance programmes it's for everyone.
A hot topic at the moment is water and water meters but do we drink enough of the stuff and if not, what are the effects on our performance both physically and mentally???
In recent years all the large sporting organisations have focused closely on their athletes being properly hydrated. Much of the focus is targeted at the last 15mins of a match performance, making the correct decision and not being hit by fatigue due to dehydration! Not drinking enough water before a morning run, forgetting the dreaded water bottle, and sweating profusely are sure-fire ways to put us on a path to dehydration doom.Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance ensuring you don't turn into a raisin inside and out!
Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance ensuring you don't turn into a raisin inside and out!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Look to sip 7 to 10 ounces of fluid every 10 to 20 minutes during your exercise. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy.
When we sweat, we lose electrolytes, which are minerals found in the blood that helps to regulate (among other things) the amount of water in the body. Research suggests, drinks such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While ordinary workouts may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. If you're not into sports drinks and want a more natural alternative use water-enhancing electrolyte tablets or coconut water.
However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water, so watch out for this!
Points to watch out for and see if you’re getting dehydrated:
1) A key thing to look out for is if your weight. Weigh yourself before and after training and if you record more than a 3% weight loss you could be suffering from dehydration due to excessive fluid loss.
2) If your urine is a dark yellow your dehydrated!
3) If you feel dizzy, take a break and sip your H20.
4) Fluids also help with muscle cramp to take the lactic acid build up away!