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News - Fitness Inside Out


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 would like to find out more about how you can maximise your at home workout contact us today about creating an at home program for you.


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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!


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Having a healthy slice on the run is great on those busy days. When I am busy and don’t have time to sit down and eat my go to food to pack in my bag is a healthy slice. I have various ones in my recipe repator with eggs cheese as base and bacon, but I found one that has the super foods Zucchini, Kale and quinoa you should try. This is a great vegetarian option for the whole family.

Healthy Zucchini Super Food Slice

Source: Taste.com.au

2 teaspoons olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
2 carrots, trimmed, coarsely grated
150g chopped kale
8 eggs
85g (1/3 cup) reduced-fat ricotta cheese
3 zucchini, finely grated, squeezed of excess moisture
2 tablespoons chopped fresh continental parsley
150g (1 cup) cooked quinoa
200g grape tomatoes, halved

 

For other recipes you might like to try click here

 



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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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


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When should I eat pre or post workout is a great question.

It really gets down to what your goals are. If you have a intense workout planned or a session with your personal trainer, you’ ll want to fuel your body for the session either 3 to 4 hours before exercise. If your goal is weight loss you will want to eat a meal after the session as you will tap into your fat stores faster on a empty stomach. However you still will need to eat something light, like a banana or a Protein shake otherwise you could get lightheaded or nauseous.

If you exercise early in the morning make sure you drink at least 2 glasses of water before to hydrate your body after a nights sleep.

 



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.


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Jasmine Waheed

Photo by Jasmine Waheed on Unsplash

 

Easter celebration food like many other occasions throughout the year food plays a major part in the event. Traditionally Easter Sunday marks the end of lent, a period of traditionally 40 days of fasting. In these modern times people choose to give up a favourite food instead. My thoughts would be why not consider giving up alcohol, sugar or smoking for 40 days, these being the biggest contributors to new lifestyle diseases.

But I digress, this article is about Easter Celebration Food. Eggs symbolise rebirth and new life at Easter. Chocolate now is commonly associated with Easter with the first chocolate egg dating back to the early 1800s. When choosing your Easter Eggs this year, go for the highest quality and dark chocolate if available. You will find they are lower in fat than the compound chocolate eggs.

Hot Cross Buns are small spiced buns made with currants or raisins and other dried fruits, marked with a cross on top. These are traditionally eaten on Good Friday. This Easter why not have go in making your own hot cross buns. Try using wholemeal flour as a healthy alternative or limit to just one of these tasty treats.

Try this recipe from  www.recipetineats.com

 

Roast Lamb is a popular choice for many people especially the Greeks on Easter Sunday.  The tradition of eating roast lamb at Easter comes from the Jewish celebration of Passover, which comes around the same time. Lamb is a great source of protein but can be high in fat so when choosing your lamb consider lamb back strap as it has little or no fat. But if you need to serve a large family the leg of lamb may be the better option. When cooking your leg cook the lamb on a wire rack this will help the fat run off.

Try this Greek Slow Roasted Leg of Lamb from www.recipetineats.com

Have a Happy Easter!


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HIIT Training simply is High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. A good example of this is run for 1 min and then walk for 2 minutes.

HIIT training is great for burning calories, studies have shown that HIIT burned 25-30% more calories than other forms of exercise. One of the ways HIIT training helps burn calories is that the burn actually comes after you have done your workout. Due to the intensity of the workout your metabolism elevates for hours after the exercise.

Some of the other benefits include;

  • Burn a lot of calories in a short amount of time
  • Can help to lose weight
  • Improve Oxygen consumption
  • It can reduce heart rate and blood pressure
  • Blood sugar can be reduced

There are many ways to include high intensity training into your workout, you can try this workout routine (click here).

Or if you would like a specially designed program for you and your fitness levels to do at home contact us today.