fitness solutions

fitness solutions Providing a Personal Training service to help you build the strongest, leanest, healthiest body possible.

BEEF UP YOUR RUN!The use of strength training for runner has many advantages.Making use of fundamental strength exercise...
15/01/2014

BEEF UP YOUR RUN!

The use of strength training for runner has many advantages.
Making use of fundamental strength exercises such as leg work, core and stability exercises will increase not only performance but also reduce the risk of injuries.

A great exercise that mimics the use of muscles while running is:

1. The lunge. It hits all your muscles in a controlled fashion and also challenges your stability. Performing static lunges works best I find as it ensure proper form.

2. Squats. A great exercise to use. when doing a squat with a bar make sure the technique is perfect, again sometimes less is more what weight is concerned.

3. Bosu ball or foam pads stabilization. Using equipment that compromises or challenges stability can be helpful but should only be used with proper form.

4. Planks. this exercise is great for core stabilization. Keeping the plank for as long as possible with proper from should be the target.

5. TRX push up to pike: a nice dynamic exercise that hit multiple muscle groups simultaneously. the chest, triceps, core hip flexors and many more muscles are all incorporated in this exercise.

Great now hit the gym for a more stronger run!

Minimalist RunningMinimalists, or runners who run in minimal shoes or barefoot, argue barefoot running can correct a run...
15/01/2014

Minimalist Running

Minimalists, or runners who run in minimal shoes or barefoot, argue barefoot running can correct a runner’s form and foster a forefoot strike, which can result in fewer running injuries than those who run with a heel-strike. Using a forefoot strike lessens the impact joints face while running, thus reducing chances of injuries.

This 'new' approach to running is much in contrast to what has been the fashion regarding running shoes, namely cushioned and supportive shoes for all sorts of foot types.
Recent studies have shown that cushioned and supportive shoes do very little to strengthen the foot and in the natural gait cycle.
It is therefor wise to transition slowly into the use of mimimalist running shoes, to avoid injury. Increasing your milage in minimalist shoes by no more than 10% per week is advisable.
A visit to your podiatrist might be helpful just to be on the safe side.

Less is more

17/10/2013

'Don't eat more than you can lift' - Miss Piggy

13/10/2013

FUNCTIONAL TRAINING: IS IT RIGHT FOR YOU?

What is functional Training?

Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a squat to bicep curl is a functional exercise because it trains the muscles used when you pick up an object from the floor or a table. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.

What are the benefits?

Functional exercises tend to be multijoint, multimuscle exercises. Instead of only moving the elbows, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life. It also effectively stimulates your heart rate and post exercise metabolism.

Functional exercises for everyone?

Should you over age 40, and have not exercised for some time or suffer from health problems, it is a good idea to check with your doctor before starting any new exercise program. Similarly, women who are pregnant should check with their doctors.

It's also a good idea to start with exercises that use only your own body weight for resistance. As you become more fit and are ready for more of a challenge, you can add more resistance in the form of weights, resistance tubing or performing movements in the water.

13/10/2013

EXERCISE TO MANAGE STRESS

Exercise of almost any form can act as a stress reliever. Being active boosts your endorphin levels, makes you feel good and can distract you from daily worries.

Increase in endorphin levels:
(the brains 'feel good' neurotransmitters) also called 'the runners high', any sort of physical activity which is enjoyed can have the same effect.

Meditation through movement:
After a great workout you will often find that you will have forgotten the days irritations and concentrated only on your body's movement. This mind - body connection is often neglected in our daily lives and exercise gives us the ability to rekindle this connection for a better well being.

Improvement in your mood:
Mild to moderate exercise can improve your mood as it has a positive impact on self confidence and lowers symptoms of depression and anxiety

13/10/2013

Overuse injury: How to prevent training injuries.

Overuse injury can happen when you try to take on too much physical activity too quickly. Understand how to pace yourself while getting fit.

Common causes include:

Training errors. Training errors can occur when you enthusiastically take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury.

Technique errors. Improper technique can also take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.

Risk factors:

Overuse injury can happen to anyone, you may be more prone to this type of injury if you have certain medical conditions. Overuse injuries are also more likely to occur as you get older — especially if you don't recognize the impact aging can have on your body and modify your routine accordingly.

For these reasons, it's a good idea to talk to a specialist before starting a new activity or ramping up your current routine.

13/10/2013

Does exercise late in the day cause insomnia?

Regular, moderate exercise reduces stress and anxiety and also improves sleep. As everyone is different, take note of how you sleep after a workout and choose what works for you. A good nights sleep after a workout however is essential to optimal recovery.

11/03/2013

PROTEIN MISCONCEPTIONS

Protein and fat are not the best sources of fuel for your body before you work out, according to MayoClinic. Fat and protein are important parts of any diet, but right before working out, it's more important that you fuel your body with healthy carbohydrates. You should avoid eating fatty foods right before working out since fat takes longer to digest and can lead to stomach upset during exercise.

REFERENCES
MayoClinic: Eating and Exercise

Address

Virgin Active, Otto Close, Westlake Business Park, Westlake
Cape Town

Opening Hours

Monday 06:00 - 21:00
Tuesday 06:00 - 21:00
Wednesday 06:00 - 21:00
Thursday 06:00 - 21:00
Friday 06:00 - 21:00
Saturday 06:00 - 21:00

Website

Alerts

Be the first to know and let us send you an email when fitness solutions posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram