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Tennis Lessons with Trainer.ae

Jack collins — Fri, 22 Mar 2019 09:33:29 +0000

Singles, doubles or against a backboard on your own, tennis is a great activity that can keep you in shape whether your age 5 or 95. It keeps your cardiovascular and muscular system in top shape even as you age. Plus, you can’t beat a strategic mental game that lets you enjoy the fresh air of the outdoors.

Here are the Top 10 from Health Fitness Revolution and author of the book Resin Your Life Samir Basic:

Full body workout: Unlike some sports, playing tennis is a brilliant workout for the entire body. You use your lower body for all that running, stopping and starting, jumping and crouching. And the action of hitting the tennis ball, whether it’s single or double-handed, means that your trunk does a lot of work as well, in particular, your shoulders and upper back.
Improved aerobic and anaerobic health: Tennis increases your oxygen intake while playing, increasing your heart rate and helping your blood deliver oxygen and nutrients to all your muscles. It also aids in the development of numerous capillaries and capillary beds within the muscles so that your muscles can have a greater blood supply and flow. This helps in your muscles perform at a higher level and fatigue at a slower rate. It also helps in maintaining anaerobic health, which allows the muscles to use oxygen in a better way and provide quick energy spurts for explosive power and quick, reactive movements.
Burns calories and fat: Running, swinging, reaching, pivoting tennis can be a real workout with the right opponent. It’s a whole-body sport, and you can burn a lot of calories because you’re constantly on the move. In fact, for many people, playing tennis can actually burn more calories than other popular types of physical activity, including leisurely cycling, weight lifting, golfing, dancing or playing volleyball. As a result, playing tennis regularly has been shown to help reduce body fat. Singles tennis can burn between 400-600 calories an hour. Thats is not bad for a recreational sport that’s both fun and can be played by just about anyone.
Improves bone health: Playing tennis isn’t good for your muscles alone; it has a positive impact on your bones as well. Exercising regularly can increase your peak bone mass and can slow the rate of bone mass loss over time. According to the National Institutes of Health (NIH), bone mass peaks around age 30 and begins to decline after that. You can maximize your bone mass prior to that age through exercise, and continuing to exercise after 30 can slow the rate of bone loss. The NIH names tennis as one of the weight-bearing activities well suited to building strong bones.
Heart healthy: Tennis great Bjorn Borg accurately characterized a tennis match as a thousand little sprints. The quick anaerobic movements the sport demands burns fat increases your heart rate and promotes higher energy levels. A typical tennis match can last anywhere from one to two hours and at intervals that are optimal for improving cardiovascular health, which is essential for lowering your risk of heart disease, heart attack, and stroke.
Enhances flexibility, balance, and coordination: Tennis requires the cooperation of the whole body. The feet maneuver you into the right position, the arms and hands position the racquet to make contact with the ball, and the torso and legs provide the power to send the ball flying over the net. All these factors come together every time you hit the ball, and each shot takes flexibility, coordination, and balance. Flexibility is great because it can give you a wider range of motion, help prevent injuries and even reduce muscle strain.
Boosts brain power: Tennis requires the brain to be creative, and it involves planning, tactical thinking, agility and the coordination of differed

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3 Ways to Control Your Breathing While Running

admin — Tue, 12 Apr 2016 02:39:28 +0000

Do you always run out of breath when you run for just a short distance? Controlling your breath while running might be difficult and at times you may find yourself panting awkwardly. This might stand as a stumbling block to your fitness goals and can be somewhat annoying. Well, you’ll be glad to know that know that this article will help you deal with this fitness-blocker.

In order to get oxygen deep into the lungs, your body needs a good deep inhalation so that it can be transpired from the alveolar into the bloodstream. Good and better-oxygenated blood means more oxygen getting to the muscles where it’s used to make energy and the more the energy the more the endurance. Rapid breathing doesn’t mean you’re getting in the needed oxygen because rapid breathing leads to shallow breathing.

It takes practice for one to have breath control. Breathing on its own is natural and one we can’t do without. It feels quite unnatural to think about your breathing, but spending a few runs focused on your breathing can ensure more enjoyable and relaxing runs.

If you follow these easy steps you’ll be breathing like a pro. These methods are easy ways to ensure that the time spent inhaling is equal to the time spent exhaling, and it keeps your breathing pace constant.

1. Monitor your breathing

Take a minute walk. During which you can focus on slow deep breathing. Focus on expanding your belly as you breathe and keep an even breathing pattern during the walk. Remember that a good exhale will clear the lungs of CO2 making room for more oxygen. Also, focus on good posture. Walk with a “tall spine.” Keep your head up, but relax your shoulders. Slumped posture can actually decrease your lung capacity.

2. Relax

Before running, try not to be stressed out, or even think how to keep your breathing steady because that will only help worsen matters. It is important that you calm down and clear your mind because your breathing will come naturally.

3. Breathe with your mouth and not nose

When running, it is recommended you breathe with your mouth and not your nose. Mouth breathing is by far the best way to breath while running, largely because it brings in more oxygen than breathing through the nose.

But there are other benefits working in its favor: Forcing air through the nostrils can tighten your jaw and other facial muscles, and tension is never good for running. Mouth breathing, meanwhile, relaxes the jaw and can have a similar effect on the rest of the body.
Some runners do prefer to breathe through both the mouth and nose, maximizing air intake. But whatever you do, don’t be afraid to let your mouth hang open: You’ll be a better runner for it.

CONCLUSION

Here are other tips to control your breathing while running:
⦁ Keep your breathing as even and steady as possible as that will ensure maximum air usage.
⦁ Don’t think about it too much because often times that can distract you from your overall running. Try a balance of “run, breathe, run, breathe” in your thoughts.
⦁ Relax and let your breathing come easy. It will be easier to control it that way.
⦁ Practice running a lot! The breathing that comes with it will only become easier with time.

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6 Ways To Become A Faster And Better Sprinter

Uel Abraham — Thu, 24 Mar 2016 11:36:21 +0000

If you’ve watched Usain Bolt, the world famous sprint runner and two-time Olympic world champion, you could testify to the excitement and thrill it is to see him burst his way through resistance and accelerate like a cheetah.

He has been termed by many as the fastest man in the world; quite a title to envy? Indeed. However, it is not impossible to feed your envy and become a faster and better sprinter. With the right attitude and dedication, you could be doing a 100-meter sprint in less than 12 seconds. This article shows you 6 amazing ways to become a better sprinter.

Way 1:

The first thing you need to do is relax. Many people think sprinting is just about finding the right burst of energy and aggression, but this is robbing you of those extra seconds you need to break a record. Relaxing may not be so easy at first, but it will become so with time and practice. You must endeavor to keep your arms at a 90-degree angle from your elbow. If you try to do this, you may discover that intermittently, you tend to lock your arms. You shouldn’t do this, and instead, relax your fingers and always keep your palms up. Little rules like this will contribute to the nanoseconds you need to become an ultimate faster sprinter.

Way 2:

Stay low. I’ve often seen amateur sprinters run leaning back. This is absolutely incorrect. You need to keep your center of mass low and this creates better resistance to the resistance of the wind itself.

Staying low doesn’t mean you should force your body forward. You need to keep your body at a 45-degree angle to the ground.

Way 3:

Take shorter strides. This ultimately means you will be taking more steps. The point of this is to keep your feet more on the ground than in the air, the more steps you take on the ground, the faster you will be.

Way 4:

Don’t bounce. This is common mistake amateur sprinters make but bouncing will affect your balance and slow you down. You need to take strides forward aiming to land each step with the front part of your foot. This way, you work with your center of gravity and you have better balance.

Way 5:

Do some general workout. Like any other athletic sport, sprinting is more efficient when you have a body that can react faster, and is stronger. Within this general frame of workouts, there are a few particularly appropriate for sprinters.

Professionals suggest tuck jumps, push-ups, forward weight throws, lunge humps, and line hops for track training. But in the gym, you are advised to engage in weight-lifting at a fast pace.

Way 6:

Watch the junk you eat. Training is a holistic process. Just like you can’t have the labor to build a house without the appropriate materials, you can’t maximize your efficiency as a sprinter without eating the right foods.

The point is, you can’t take the wrong foods while training. This is because there are necessary nutrients you need such as proteins to constantly repair the tissues you damage when you stretch your muscles. You need your carbs, but not excessively. Most junk foods will give you excessive carbs which would turn to fat in the body.

If you intend to put in a genuine and conscientious effort into sprinting, you must take a balanced diet into account.

These are ways you can improve or become a better sprinter. I suggest that you train with a sprinting school that will be able to moderate your weight, training and diet in a more discipline manner than you would be able to.

A good idea for making the most of your fitness plans is to hire a personal trainer. We can help you get connected with male and female personal trainers who can provide one on one or group sessions. Please get in touch with us at:

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3 Steps To Big Game Preparation

Valentine Oliver — Fri, 05 Feb 2016 09:00:17 +0000

The fact is that as long as you’re human, you are likely to feel tense or anxious before an important event such as a big game or track meet. As an athlete, you probably feel this way, especially towards a main event that you’ve been anticipating for a long while, and there’s nothing wrong with this but it could hamper your performance if not managed properly. Here are 3 things that you need to totally avoid, in preparation for an upcoming event.

1. Avoid using any strong substance

No matter how much your friends tempt you to come down to the bar and have some drinks with them, don’t yield. Most of these strong substances like drugs and alcohol, do more than merely get you high. They damage brain cells and are generally bad for an athlete’s health.

In preparation of your upcoming event, you need your brain to be at its full strength. Instead on indulging in alcohol (the most readily available strong substance), try eating foods that actually help improve your brain function (berries, green tea, Omega-3s).

2. Avoid dwelling on the D-day

This is one mistake that most young athletes make. They keep fantasizing about how great they expect themselves to perform. This would only make you more anxious, and anxiety is not something you want, especially when the event is right around the corner.

Try distracting yourself with things you love and spend your leisure time sleeping instead of keeping your mind occupied with not-so-useful thoughts. Most professional athletes know and understand this, and that’s why they remain consistent in their performance.

3. Avoid intensified training sessions

Most young athletes tend to believe that towards the D day is when they should train harder. They extend the time of their training sessions, they load on more weight, they increase the number of sets they usually have. This is a big misconception that often leads to poor performance.

Don’t get me wrong, I’m not saying that there’s anything wrong in training hard, but then when it’s 3 days towards the event, try to lessen the work load and time you spend during workout sessions. Also learn to spend more time resting your mind.

Conclusion

Great athletes understand how to prepare for an event and this is one of the reasons behind their success. Try to follow these 3 steps and be sure of achieving that great performance that you’ve always worked so hard for.

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6 Ways To Become A Faster And Better Sprinter

Uel Abraham — Thu, 04 Feb 2016 12:00:49 +0000

If you’ve watched Usain Bolt, the world famous sprint runner, and two-time Olympic world champion, you could testify to the excitement and thrill it is to see him burst his way through resistance and accelerate like a cheetah.

He has been termed by many as the fastest man in the world, quite a title to envy? Indeed. However, it is not impossible to feed your envy and become a faster and better sprinter. With the right attitude and dedication, you could be doing a 100 meter sprint in less than 12 seconds.

This article shows you 6 amazing ways to become a better sprinter.

Way 1: The first thing you need to do is relax. Many people think sprinting is just about finding the right burst of energy and aggression, but this is robbing you of those extra seconds you need to break a record. Relaxing may not be so easy as first, but it will become so with time and practice.

You must endeavor to keep your arms at a 90 degree angle from your elbow. If you try to do this, you may discover that intermittently you lock your arms while doing this; you shouldn’t do that. Relax your fingers, and always keep your palms up. Little rules like this will contribute to the nanoseconds you need to become an ultimate faster sprinter.

Way 2: Stay low. I’ve often seen amateur sprinters run leaning back. This is absolutely incorrect. You need to keep your center of mass low and this will help you overcome the resistance of the wind itself.

Staying low doesn’t mean you should force your body forward. You need to keep your body at a 45 degree angle to the ground.

Way 3: Take shorter strides. This ultimately means you will be taking more steps. The point of this is to keep your feet more on the ground than in the air, the more steps you take on the ground, the faster you are.

Way 4: Don’t bounce. Bouncing will affect your balance and slow you down. You need to take strides forward aiming to land each step with the front part of your foot, this way you work with your center of gravity, and have better balance.

Bouncing is a common mistake amateur sprinters make. Don’t do it anymore and certainly don’t start! Always keep your movement horizontal.

Way 5: Do some general workout. Like any other athletic sport, sprinting is more efficient when you have a body that can react faster, and is stronger. Within this general range of exercises there are a few that particularly appropriate for sprinters.

Professionals suggest tuck jumps, push-ups, forward weight throws, lunge humps, and line hops for track training. But in the gym, you are advised to engage in weight-lifting at a fast pace.

Way 6: watch the junk you eat. Training is a holistic process. Just like you can’t build a house without the appropriate materials, you can’t maximize your efficiency as a sprinter without eating the right foods.

This is because there are necessary nutrients you need such as proteins to constantly repair the tissues you damage when you stretch your muscles. You need your carbs, but not excessively. Most junk foods will give you excessive carbs which would turn to fat in the body.

If you intend to put in a genuine and conscientious effort into sprinting, you must take a balanced diet into account.

Conclusion

These are ways you can improve or become a better sprinter. You could also train with a sprinting school that will be able to moderate your weight, training and diet in a more disciplined manner than you would be able to on your own.

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For Athletes: 4 Ways To Improve Sprint Speed

Valentine Oliver — Tue, 02 Feb 2016 13:45:12 +0000

In sports, your sprint speed is probably the most measurable way to demonstrate your potential as an athlete. Every professional athlete knows how important their speed is to them, and that is why they do all it takes to maintain and improve their speed.
Improving your sprint speed won’t only benefit you if you’re a runner. Whether it’s football, basketball or any other kind of sport you engage in, your sprint speed is of utmost importance. Here are 4 drills and exercises to help you improve your speed and make you more marketable as an athlete:

1. Up and Down

This is just one of the best ways to work both on your overall speed and acceleration simultaneously. All you need is a hill or hill-like structure. To work on your acceleration, run up the hill and to work on your overall speed, you’ll need to run down the hill.

According to sport experts, attacking a gradient causes your body to adapt to a slightly inclined posture, which is similar to the acceleration phase of running. On the other hand, running downhill will force your body to co-ordinate and adapt to moving at a high speed. Just take precautions not to tumble.

2. Plyometrics

These are really explosive exercises, used a lot by martial artists. Professional sprinters have also adapted to these exercises over the years as they yield an increase in both strength and speed.

A recent study has found that a 10-week program of plyometric related exercises can improve your sprint speed by up to 5%. Some of the plyometric exercises that will definitely benefit you in your quest for sprint speed improvement include:
Squat Jump – squat down, then jump off the ground as high as you can
Vertical Depth Jump – Look for a vertical height, not too high and jump down and back up as fast as possible.
Lateral Jumps – From a standing position, jump side to side
Power Skipping – On each skip, try to lift the upper leg as high as possible

3. Workout your Hamstrings

Improving your sprint speed has a lot to do with your lower body strength. To improve your speed, hit the gym and work on those hamstring muscles. Ask your gym instructor to show you the different machines and exercises you could use for building up your hamstring muscles.

4. Weight drag

You’ve probably seen this on television. One of the best ways to improve your speed power is to run against resistance, and dragging weights along as your run helps you do that. You could tie a strong rope to a not-so-heavy weight and try dragging it along as you run as fast as you can.

Conclusion

As an athlete, you’ll need to improve every day, so take these tips into consideration; practice them, and with time, you’ll definitely see a significant development in your sprint speed. Even if if you’re not a serious athlete, these tips will still help improve your fitness and stamina.

Thinking of hiring a professional fitness trainer? We’d be glad to connect you with a fully licensed trainer you can trust. Please get in touch with us at:

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6 Surprising Health Benefits Of Running

David Abraham — Mon, 25 Jan 2016 17:32:58 +0000

Running is probably one topic that has been done to death on the internet, and by now, you have probably heard all about the amazing health benefits of running, perhaps even on this site. But science continues to uncover more and more reasons why you should go for a run if you want a healthier, happier life.

Did you know that running could protect you from cancer, improve your mental capacity, and make you an all-round, happier and more productive person? Read on to see more reasons running should definitely be a regular part of your life:

1. Makes you smarter

Cardiovascular exercise has documented benefits for improving the performance of the brain. In the hours after exercise, people generally find themselves more alert and increasingly mentally capable due to the post-exercise release of certain hormones such as dopamine. Exercise has also been found to have a long term developmental effect on the hippocampus, the part of the brain that is responsible for memory, decision making and problem solving.

While these effects have been known of for quite some time, few people are aware that running frequently could also have some additional benefits for the brain. This is because people who run longer distances are more efficient in the production of a hormone called “estrogen related gamma receptors” that essentially provides a boost of energy to power increased performance in basically all organs of the body, including the brain.

2. Protects you from Cancer

In 2009, a group of scientist from Finland, presented the findings of a research that had studied the lives of 2, 560 men over a period of 17 years. It has always been known that exercise has significant health benefits but the results of this study revealed that men who engaged in moderately intense exercises such as running had a 50% lower likelihood of developing cancer.

3. Helps relieve stress

Cardiovascular exercise helps relieve stress by stimulating the release of endorphins in the body, which help to relieve pain and improve mood. However, exercises such as running also have an a additional effect at boosting moods, secreting higher amounts of serotonin which help to improve improve mood. Exercise is also believe to help rid the blood of a substance called kynurenine which is accumulated in the body when you feel stressed out—it is also linked with depression.

4. Improves your hearing

You were probably not expecting to read that running could improve your hearing, but it can, and this is one benefit that should be of particular interest to you as you get older.

A study conducted by a scientist named Dr. Paul Loprinzi concluded that women with higher levels of cardiovascular fitness were much more likely to have better hearing at both low and high frequencies, and were 6% more likely to have better hearing than bad hearing.

5. Improves relationships

Research has shown that running could actually help improve your relationships. More driven runners are scientifically thought to have higher sex drives and in men, higher sperm counts.

Also, since runners are usually smarter, and experience consistently brighter moods (thanks to all that dopamine and serotonin), they should make for pleasant company.

Conclusion

By now, we hope you’re convinced that running is an activity that you should incorporate into your daily routine. It might be rather painful and unpleasant at first but once you get the hang of it, you are sure to enjoy the 5 unusual benefits of running that we’ve talked about in this article. For some tips on how to run safely, read this article: http://www.trainer.ae/articles/7-steps-to-running-better-2523

You could also hire a personal trainer to help you run better and if you would like to, we would be glad to recommend a fully licensed trainer you can trust. Please get in touch with us at:

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3 Important Steps To Preparing For the Big Game

Joshua Smith — Sat, 23 Jan 2016 11:03:07 +0000

Are you the coach or head of a sports team and your team is almost always struggling to be fit for a game or you feel that they could be much sharper for performance, but you are not sure what to do? If yes, this article is for you. We will show in three simple steps, how to get your team ready, prepared and fit for the game.

Balanced Diet:

As your body will be doing a lot of physical exercise, it is important for you to eat foods with high calories that will give you all the energy you need. It is also necessary for you to take a balanced diet so the body (which is working hard), can have all the nutrients it has to repair itself. It is also important that foods high in omega-3 fatty acids are eaten to enable athletes able to think and reason intelligently on the field. This is because omega-3 fatty acid aid the brain’s cognitive function.

Regular, intensive exercise:

When you exercise consistently, your muscles are trained and stretched and your joints will flexed so you will be able to move quicker, smoother, and be more agile in your movements. This will give you an edge over your opponents in the game.

Exercise causes you to breathe deeper, better, and faster, so more oxygen reaches your body cells, tissues and organs and enables them do what they have to do even faster.

Exercise builds and strengthens your muscles, so they are able to endure greater pressure, and go faster and further in a game.

Have a goodnight’s sleep:

Even though this may sound benign, but it actually is as important as the previous points mentioned above: it is considered by some professionals to be the “Third Pillar of Health”.

When you are asleep, your body has the time to mend and repair itself and store up energy and prepare for the next day. Failing to sleep adequately will result in fatigue during a the game..

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5 Reasons Every Runner Should Eat Peanut Butter

David Abraham — Sat, 16 Jan 2016 02:00:22 +0000

Peanut butter is one food most people love and enjoy, and it can be eaten in any number of ways or even turned into a snack on its own. That’s all well and good, you might say, but how exactly could eating peanut butter help you with your running or other fitness goals? We’re glad you asked, and you can read on to see 5 great fitness and exercise benefits of peanut butter.

1. Sustained energy release

Unlike a number of high energy foods, which provide a burst of energy which usually does not last for very long, peanut butter’s unique composition of fat, protein and fiber in particular, means that it would provide your body with a slow burning, long lasting energy release that will help power you through your entire workout.

2. Helps convert other foods into energy

On top of being, itself, an excellent source of energy, peanut butter could also help your body convert other foods into energy. This is because it contains niacin, folic acid and vitamin E, which help optimize the conversion of food into energy.

3. High in protein

Peanut butter is one of the top foods for post exercise recovery because it is so high in protein, which is essential for building stronger muscles. For runners, and other athletes, peanut butter will not only help improve your actual performance, it will also help improve your recovery in the hours after exercise.

4. Helps you feel fuller

Peanut butter will stay longer in the stomach and will give the feeling of being full for longer. For runners looking to burn fat, this is one quality peanut butter has that will help greatly, as you will feel much less inclination to snack on unhealthy foods throughout the day. And if you do feel like a snack, what better to have than a peanut butter sandwich?

Feeling fuller will also help provide a boost to get you through your workout sessions.

5. High in monounsaturated fats

We mentioned earlier that peanut butter has fat as one of its main components, and while you may know that fatty foods contribute to obesity, you don’t need to panic and throw your peanut butter in the trash just yet. The type of fat found in peanut butter is mono-unsaturated fat, which is actually good for health as it helps to prevent some diseases and is also much less likely to be stored as fat, in the body.

Conclusion

Peanut butter is packed with energy and is extremely healthy, relatively cheap and of course, delicious! This makes it the perfect food for runners and other active people.

Hiring a professional fitness trainer will help you take your fitness to the next level, and if you would like to hire one, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

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The Top 5 Mistakes To Avoid When Running

David Abraham — Fri, 15 Jan 2016 09:21:32 +0000

Running is an exercise that has immense benefits for weight loss and fitness, and it is no surprise that for many people worldwide, this is the go-to option for fitness. The benefits to be had from running are enormous but if done wrong, it is possible to miss out on these and even run the risk of possibly getting injured.

Luckily, lots of people have learned from experience what not to do when running, and all you have to do is read through this article to see the top 5 mistakes most people make with running, and how you can avoid them.

1. Forgetting to Stretch

Yes, when you wake up in the morning, you might feel like superman and you might be absolutely rearing to get out there and pound the pavement but don’t do it until you stretch. Stretching properly helps your muscles get prepared for exercise which will both help you run better and prevent lots of those niggly little injuries that many runners have fallen prey to.

2. Taking longer strides

If you’re running a 100 meter race, then taking longer strides is a great idea; however, since you’re most likely got aiming for this type of running, shorter strides are a better bet. This is because over longer distances, shorter strides will enable you run more efficiently.

3. Going all out too soon

If you’re running for fitness or weight loss, then you don’t really have to go all out at the same intensity a professional would, especially if your muscles are not yet in the right condition to deal with the increased effort.

Once you’ve become comfortable running at a certain level, it is natural to want to increase the challenge and you could either choose to run for longer distances at a slower pace, or choose to run at a faster pace over a short distance. Going for both at the same time, however, is a recipe for picking up an injury.

4. Footwear

Getting the right footwear is an essential step for running. You might think that you could just put on any old pair of sneakers that you have got lying around your room, and get on with your morning run; but, science has shown that people have different feet and body types and not all shoes will fit everyone the same way.

Getting the right pair of shoes is one important step you can take to avoid picking up unnecessary injuries from running.

5. Stay hydrated

Staying hydrated means drinking more than the half of glass of water most people tend to drink in the mornings. You will need to drink at least two glasses of water prior to running, for obvious reasons: your muscles are filled with water in their relaxed stated but when you exercises, much of this water is lost through sweat and thus your muscle performance would drop significantly. Staying hydrated with 2 glasses of water can help improve performance on the other hand.

6. Letting your head move

Your head is actually heavier than you might imagine and letting it move from side to side when you run will quickly drain you of energy, without you realizing that it isn’t because you lack stamina. The ideal head posture is with your head held upright and looking straight ahead. Also remember to keep your arms steady as well.

Conclusion

Now that we’ve opened your eyes to the six basic mistakes a lot of people make in running, all you have to do is follow these tips and get out there and run all you want.

A personal trainer will help by offering personalized fitness and weight loss instruction, and if you would like to hire one, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

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