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Fitness Articles Archives - Page 2 of 3 - Fitness Inside Out

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9 August 20190

Do you cross your legs when you exercise? Performing exercises with your legs crossed is really not recommended; if you want to prevent injuries. The reason is that, generally you will always cross your legs the same way. If you clasp your hands you will find that you want to do it with either the left or right hand in front. If you try to change it, it feels very unfamiliar, even uncomfortable.

It is the same with your legs. We generally do the same way each and every time, especially when exercising. If you have a close look at the spine in these two pictures you may notice in the picture on the left that the pelvis on the right hand side is slightly lower than the left. You may also notice there is a slight curvature in the lumbar spine toward the right.

In the picture on the right hand side, the legs are not crossed. The pelvis is showing relatively horizontal, and the vertebrae is showing almost vertical, as it should.

If you exercise with your legs crossed, and you cross them the same way every time, the risk of you ending up with a functional scoliosis (curvature of the spine) is quite high. Most exercises that we do with our legs crossed involve activating our core musculature; these include push ups, chin ups, crunches, to name a few. Consider the slight tilt in the spine, with repeated repetitions or long sustained holds of core muscle activation.

 Try to get in the habit of not crossing your legs while you exercise to give your trunk it’s best possible chance at maintaining ideal alignment.

by Kerrie Hains


Fitness Inside Out – Mobile Personal Trainer

 


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16 July 20190

Spot reducing belly fat sounds great but in reality, you can’t lose weight from one area — whether it’s your stomach, thighs, or butt — with a specific exercise routine. That’s the case even if your exercise targets the muscles in a particular area. As you lose weight it can come off any part of you your body and normally the you’ll lose weight first where you put it on last.

However, if you want to try to reduce belly fat, core exercises and diet will help you to trip your body.

Here is a great Swiss Ball Workout that will get you going.

Want to learn more about working out on a Swiss Ball – “Get on The Ball”  by Kerrie Hains. There are hundreds of exercises depicted with correct technique and progressions explained.


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4 July 20190

Here are some weight loss tips to kick you off this winter. I always remind my clients in winter that summer bodies are made in winter. I suppose it is a way to explain that for most people weight loss is a 6 month journey.

If you are serious about losing weight you need to have a plan how you are going to achieve it. If you don’t have a personal trainer to keep you on track and motivated here are some Weight Loss tips to keep you motivated to achieve your goal.

Visualization of Why. 
The reasons you choose to lose weight are varied, from a special event like a wedding or holiday, health reasons, to be more active in your kids life or to feel better about yourself. Visualization reminders are a great way to keep you focused on what you want to achieve. Create a vision board with images of that summer holiday or place inspirational quotes on the fridge, bathroom or computer screen. Keeping the reason why at top of mind will help you keep focused.

SMART GOALS
Having measurable markers along the journey is critical in keeping focused. While it is great to say I am going to lose 10kgs, if it is unrealistic it will zap you of your motivation. Many clients come to us with a goal to lose weight for a wedding etc. As personal trainers we will convert this into SMART goals.

– Specific
– Measurable
– Achievable
– Relevant
– Timely

For example we would convert the basic goal of losing weight to ” I want to lose 10kg in 24 weeks so I can look and feel great for my daughters wedding.”

Incremental Steps
Once you have identified the end goal next step is to workout how to get there. Personal trainers are highly qualified in this area, understanding the basic steps of energy in energy out to lose weight. If you don’t have a personal trainer you can get by help using online tools such as Myfitnesspal app to help you track calories and log activities.

Start with set a plan to do some regular activity each week, set time aside each week ie 2 to 3 exercise sessions per week. This could be as simple as going for a morning walk for 20 min twice a week or swimming or evening running. Increasing your current exercise activities and reviewing your calorie intake with a plan to increase over time.

Record The Results

Keeping track of your result provides immediate feedback on how you are going. There is nothing more motivating than seeing results, however it also can help in managing the set backs so you can get things back on track.

Celebrate the Wins

Now I am not saying go out and have a big celebrational dinner,  however if you do not acknowledge your accomplishments its easy to lose motivation. For example it might be new training shoes, netflix movie or a massage.

If need more weight loss tips or are lacking motivation please do not to contact a Fitness Inside Out personal trainer to help you.

Find a Personal Trainer 


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1 July 20190

Clients often ask “Does exercise increase your immune system?”

Having a regular training session could mean catching fewer colds. Research shows that after exercise, your body produces more antibodies that attack foreign invaders like bacteria or viruses. A few hours after you complete your training session, your body returns to normal.

In one study in the American Journal of Medicine, women who walked for a half-hour every day for 1 year had half the number of colds as those who didn’t exercise. Researchers found that regular walking may lead to a higher number of white blood cells, which fight infections. In another study, researchers found that in 65-year-olds who did regular exercise, the number of T-cells — a specific type of white blood cell — was as high as those of people in their 30s.

However, it appears that the more often you exercise, the longer those antibodies circulate in your system. David Nieman, DrPH, of Appalachian State University in Boone, North Carolina, says his studies have found that subjects who walked with some moderate intensity for 40 minutes a day had half as many sick days from colds and sore throats than those who didn’t exercise.

The idea of does exercise increasing your immune system is enticing, but is yet to be proven as a stand alone reason. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

Your first line of defense is to choose a healthy lifestyle.

  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.

 

If you would like to learn how a Fitness Inside Out Mobile Personal Trainer can help you, contact us today.

 


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21 June 20190

When clients ask us do I get in the fat burning zone and how often do I need to train the general rule or recommended guidelines for exercise are: 150 minutes of moderate aerobic activity each week, or 75 minutes of vigorous aerobic activity per week.

‘Moderate aerobic activity’ is defined as swimming, walking, mowing the lawn, gentle bike riding.

‘Vigorous aerobic activity’ is defined as running, aerobic dance class, stair climbing.

It is recommended when you participate in these activities your heart rate is in the ‘fat burning zone’. This means that you exercise at a level of intensity where you are able to keep your heart rate at 60-80% of your maximum. (Maximum heart rate is 220 minus your age). This type of exercise is also known as steady state exercise.

You may have heard of, or even participated in, HIIT; High Intensity Interval Training. HIIT is where you train with short time periods (intervals) of hard and fast (high-intensity) exercise. Essentially, HIIT workouts involve a work period and a rest period. Your ‘rest’ period is spent with you doing a low-intensity activity, or simply resting. The ratio of work to rest can vary depending on your goal.

There are claims that HIIT is more beneficial for you than steady state exercise. The theory is that you achieve a higher EPOC (Excess Post-exercise Oxygen Consumption) after exercise with HIIT and therefore a better caloric ‘after-burn’. Also with the intermittent high intensity bursts of exercise it is thought to benefit the cardiovascular system more than steady state exercise.

The facts: There are studies to show there is a higher EPOC after HIIT compared to a steady state exercise session of the same duration. So does this mean we all need to be doing HIIT sessions?

It’s not a matter of what exercise is right, it’s a matter of what exercise is right for you?

By: Kerrie Haines – Fitness Inside Out Personal Trainer (Brisbane)

For more information about how a Fitness Inside Out can help you, email us today 



28 May 20193

Many clients ask us can you do indoor running without a treadmill? Simply yes.

Having a treadmill at home is effective, but if you do not want to go to the expense of buying or hiring a treadmill we have some great exercises to get your heart pumping and muscles warmed up.

Running on the Spot

When deciding to start a indoor running program select a non slippery surface and wear running shoes for comfort. Running on the spot lift your legs to knee height and swing your arms. Lean slightly forward and land on the balls of your feet. (See video below for full instructions)

Stair Runs

If you have stairs in your home run up and down the stairs a couple of times. Run up the stairs and walk down the stairs, do this 12 times. If you have only a couple of steps you can do 1 min static step ups and this will get your heart pumping too.

Running in the backyard

If you have space in your backyard you can sprint from one end to the other end. Run back and forth 12 times with no rest in between.

For other great tips and ideas for indoor running without a treadmill check out the video below.

If you want more information about training indoors check out our – Easy At Home Workout

 

 


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23 May 20190

Regular exercise keeps your heart healthy, it’s the most effective way to strengthen your heart muscle. Aerobic exercise and resistance training are the most important forms of exercise for heart health.

Aerobic exercise improves circulation which lowers blood pressure and heart rate. It is also beneficial in reducing the risk of type 2 diabetes and helps control your blood glucose. While resistance training, (strength work) in combination with aerobic exercise may also help reduce cholesterol.

Here are some examples of aerobic exercise;

  • brisk walking
  • running
  • swimming
  • boxing

Here are examples of resistance training;

  • Working with free weights i.e dumbbells, kettlebells
  • Weight machines
  • Body weight exercises i.e push up, squats, chin ups

When you hire a mobile personal trainer they we have many exercises that you can perform to get your heart going. Hire a personal today!



10 May 20190

We have put together a list of balance exercises for older adults, these exercises are great for all ages. Balance is a crucial survival skill, but it’s also perishable. The muscles we use to stand tall weaken, our stride shortens and our pace of step slows ever so gradually after we hit 30. Yes 30, so practising these exercises for both young and old is important. For more information on Fall and Balance prevention Read On…

Balance Exercises for Older Adults

  1. Standing on one foot
  2. Walking Heel to Toe
  3. Balance Walk
  4. Back leg raises
  5. Side leg raises

Check out this video below for a range of seated exercises to do.

If you would like a Fitness Inside Out in home personal trainer to come to you or your parents home visit www.fitnessinsideout.com/seniors fitness or contact us today on 1300-735-790


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10 May 20190

Balance and fall prevention is key when working with older adults. Falls are a significant health risks for older adults with approximately one in three aged 65 years or older falling and the risk increasing with age. “Through associated injuries falls increase the risk of ending up in residential care and if not they can suffer a loss of confidence which can limit their activities.”says Professor Catherine Sherrington University of Sydney. Read more.

When a toddler or a child fall they usually shake it off and keep moving. But when a older adult falls there are often consequences, broken bones and head injuries. Structured exercise with balance training helps prevents falls in older adults. Balance is the main exercise in the prevention programs however any exercise that improves endurance, muscle strength and flexibility can help falls and related injuries.

Some of the benefits to older adults undertaking a balance and fall prevention program are;

  • Faster reaction time. This can help you stay up right as you can grab something to stop your fall.
  • Improved Coordination. This may help you roll and directly prevent the fall.
  • More Muscle. This can buffer the impact.
  • Stronger Bones. Resistance exercise strengthen bones and reduces the risk of fractures.
  • Better brain function. Regular exercise helps maintain brain function and may help to avoid situations that increase the risk of a fall.

Read more about Personal Training for Seniors



26 April 20190

Why a 10 Minute upper body workout at home can keep you motivated and on track.

Keeping our clients motivated and active throughout the week can be challenging. Clients are motivated and enthusiastic when they are at their session with their personal trainer, but keeping the motivation and enthusiasm can be challenging on non trainer days.

When setting goals for clients we recommend incremental steps, I know this may sound strange but keeping the bar low initially will help to maintain motivation. If you plan to do your workout routine for 5 days of the week and you only achieve it once or twice you can feel discouraged. However if your goal was to to do it twice a week and you achieved it you will feel satisfied and more likely to keep it going.

Having a 10 Minute upper body workout at home to do on non trainer days is also key to reaching your regular training goals. Most clients can find 10 mins a day to do something and this upper body workout can be done at home in the lounge room with simple dumbbells.

 

Source: Fitness Blender.