Trainer » exercise

6 Reasons Why Running is Good For Your Health

Uel Abraham — Tue, 29 Mar 2016 10:00:36 +0000

Running is a universal sporting activity that lots of people all over the world do on a regular basis. Why run? Running offers many physical and mental health benefits and undoubtedly, financial as well (it’s free).

If you already run, you would admit that running has benefited you a lot. This article reveals 7 amazing benefits of running.

#1. Holistic health

Running is not just good for your physical health, but it is also good for mental health.

Research has shown that 8 out of 10 people who run on a regular basis are happier than the average individual who doesn’t run at all.

#2. Stronger immune system

Running helps build resistance to germs. Research carried out by L. Spence, showed that athletes who developed illnesses such as colds and ran through the illness recovered faster than individuals that didn’t.

However, running over very long distances can have the opposite effect and cause you even more sickness.

#3. Strong legs

A strong lower body gives you more balance and strength, and running contracts and expands your leg muscles causing them to get stronger. Take a look at the body of any regular runner you know and you are sure to observe this.

#4. Increased bone density

Running creates a strain on your bones. When this happens, essential minerals are sent to them, which makes them stronger. It is noteworthy that increased bone density means less fat on the body.

#5. Relieves stress

How? When you run, the body secretes higher levels of serotonin, a substance that helps you relax. So literally, you can run away from stress.

#6. Confidence booster

Anyone can get insecure about the shape of their body but you can take charge of what you look like by going running and this will help improve your confidence levels.

Research has shown that this confidence has an effect on more than just physical ability, extending even to mental, and emotional stability.

WhatsApp number: +971565830067 (Just send us code 11362 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

3 Benefits Of Exercise While Fasting

Joshua Smith — Thu, 21 Jan 2016 12:00:30 +0000

It is no secret that exercise has great effects on your health; but what is not clear is whether one should do so on an empty stomach or on a full one. In this article, you will read some of the benefits of working out on an empty stomach and by the time you’re done, you will be able to draw your own conclusions.

1. Burns fat faster

A study conducted on a group of nineteen men divided into two groups–one which exercised while fasting and the other that exercised while fed–found out that body weight and fat loss was more in the group that exercised hunger, but faster than it was in the other group that exercised while fed.

This is because the Sympathetic Nervous System which controls fat loss is ignited by exercise and lack of food. You can get more out of your exercise if you combine these two techniques.

2. Better Insulin sensitivity

Insulin is a hormone released into the body to move sugar from the bloodstream to the liver, muscles and fat cells to be stored, and to better the absorption of nutrients from the food you eat. But if insulin production is high (which occurs as a result of you eating more), the body becomes immune to its effects and makes it difficult to lose fat in addition to a higher risk of cancer and heart disease.
But when you fast, less insulin is made, which makes it easier for the body to get rid of fats, increasing blood flow to muscles and maybe even neutralizing the impact of an unhealthy diet.

3. Muscle Gain

Growth hormone (GH) is responsible for making new muscle tissues, burning fat, and making better, stronger bones amongst others, and is especially released when one exercises or fasts. One study found that fasting for 24 hours increases GH production by two thousand percent!

Testosterone is another hormone, a sex hormone, that affects muscle mass and fats, and is abundantly released when you exercise while fasting.

WhatsApp number: +971565830067(Just send us code 7410 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

4 Ways To Stay Motivated For Exercise

Valentine Oliver — Wed, 20 Jan 2016 02:00:26 +0000

Making up your mind to start working out isn’t really the main issue. Of course, the first step to losing weight is taking a decision and actually making tangible plans towards that agenda. But the big question is: how long can you stick to those plans that you’ve made?
The beginning of a journey can be fun and all, but when you’ve traveled for so long, you begin to lose interest and begin to wonder, when you’re finally going to arrive to your destination. Same thing applies to weight loss and fitness. The beginning might be fun and all, but eventually you might find yourself in a position where you just want to give up.

Here are 4 ways you can stay motivated to keep working out daily:

1. Change your perspective

If you have a wrong perspective about a mission or quest, you might never fully accomplish that mission. Same thing applies to losing weight. If you keep thinking that the sole reason for exercise is for you to lose weight or to get into better shape, then you might not work towards it as efficiently.

Your purpose for working out must not be limited to just losing weight and being in better shape. Your purpose should go above that. Exercise should be seen as one of your daily ways of fighting so many life-threatening diseases like diabetes, heart diseases, cancer, obesity, etc. Once you see exercise as one of your ways of staying safe and living healthy, that would be enough motivation.

2. Set realistic goals

Setting a goal for yourself helps to keep you focused. Select a particular date on your calendar by which you expect to have reached this goal. A goal could be anything at all; it could just be a mission to fit into a dress or an old pair of jeans somewhere in your closet. It could also be a particular time you would like to beat, and etc.
There are different goals that could be set but you must make sure that these goals are realistic and that you can actually adapt your life around reaching this goal. Don’t set goals that you’re sure will likely be a failure.

3. Schedule a regular workout time

You need to sit down and actually choose a particular hour in the day during which you’ll be wholly dedicated to working on your body and health. Don’t just assume that you’ll exercise sometime after work or when the children have gone to bed. Chances are that something else might just come up. So it’s important that you actually sit down and think of a suitable time for you.

The best times are usually early in the mornings before you start off your day, or sometimes, late at night before going to bed.

4. Don’t just stick to one type of exercise

Humans naturally need changes and variety to stay motivated. Recent research has shown us that people who stick to a particular type of exercise daily, tend to lose motivation after a while.

Your exercise regimen does not need to consist solely of running, and you can choose on a particular day to just stay indoors and dance. You could also check the internet for variety of exercises.

Conclusion
You can’t honestly deny that there weren’t times when you just felt like giving up. That feeling will always come along in the long run, but each time you feel like giving up on your goals, just focus on why you started working out in the first place.

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

WhatsApp number: +971565830067 (Just send us code 7031 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

3 Reasons Why You Should Not Stop Working Out

Sally Njie — Mon, 21 Dec 2015 10:30:14 +0000

A lot of people, particularly those new to fitness training, find that it is very easy to be consistent in the first week of training while you’re still pumped up, and very quickly lose momentum thereafter. The truth is, just as working out keeps you fit, when you stop working out, you will lose some of the gains you made. Read on to see more reasons why you should stay consistent with your workout plan:

1. Your blood pressure increases when you stop working out. Exercise is very effective at lowering blood pressure; but unfortunately, when you stop working out, your blood pressure is likely to return to it’s old levels rather quickly.

2. Usually your blood sugar levels rise after you eat, and then drop after your muscles absorb all the sugar they need. So if you quit your training, you face the risk of heart diseases and diabetes and obesity, as blood sugar will no longer be so effectively absorbed. Just one week of regular exercises is enough to see a dramatic drop in post-meal blood sugar levels, even in people who already have diabetes type 2; James Thyfault, PhD, of the University of Missouri said.

3. If you don’t use it, you will lose it. If you don’t stress your muscles you won’t give them a reason to grow bigger and stronger.

The good news is that it is much easier to regain lost muscle than it is to rebuild new muscles thanks to muscle memory; but ideally, you don’t want to lose any of your gains from training in the first place.

A professional fitness instructor will be able to help you design a fitness plan that works just for you, and if you’re interested in hiring one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 2763 and we will get back to you ASAP)

______________________________________________________________

[contact-form-7]

Five Simple Exercises New Moms Can Try At Home

Victor Oyegun — Wed, 09 Dec 2015 12:00:09 +0000

Have you being so busy with your new baby that you haven’t really had the opportunity to continue going to the gym? For new moms, it can be frustrating not being able to go out to the gym or to head our for a run as frequently as you once might have; but there are a number of simple and effective options that you can do safely and conveniently right from the comfort of your own home. Read to see our choice of the top four exercises that new mothers can do at home:

1. Slow Dancing

Once you notice that your baby as fallen asleep, seize the opportunity and dance your body away. By the time you do this for about 20 to 30 minutes, you should feel a little worked out, which is always a good sign that you have received a quality workout.

2. Squats

Squats are very simple and are an extremely powerful weapon for weight loss because they are a compound exercise which can actually be done at home. To perform squats, simply stand with your feet shoulder-width apart. Initiate the movement by pushing your hips back and down until they reach knee level (imagine that you are sitting down in chair). To return to start, push through the heels and stand up. Always exhale as you come back up and keep your abs engaged too.

3. Stretches

Stretching is anther exercise technique that is not strenuous and can easily be performed at home. Sit on the floor and do some simple stretching moves; Pilates are a recommended exercise for new mothers and read all about the Pilates moves you might want to try here: http://www.trainer.ae/articles/health-fitness-pilates-for-beginners-1110

4. TVA/Pelvic Floor Activation

To engage the transverse abdominis(TVA) and pelvic floor activation, start by taking a deep breath in through your nose. Then, as you breath out through pursed lips, ‘’lift up’’ at your bottom, as if you were trying to stop yourself from passing wind. Next, as you’re still tensed at the back, ‘’pull up’’ at the front, as if you are trying to stop yourself from urinating. Keep the tension going, and gently draw your navel toward your back.

You can work with any of these exercises or even use a combination of them to help you lose weight and get back in shape after giving birth to a baby.
Hiring a professional fitness trainer is another smart idea that will help you lose weight and get in shape. If you’re interested in hiring one, we would be glad to connect you to male or female trainers who you can trust. Please get in touch with us at:

______________________________________________________________
WhatsApp number: +971565830067 (Just send us code 884 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

[contact-form-7]

Easy and Quick Pilates Exercises for Weight Loss

Sally Njie — Sat, 05 Dec 2015 00:00:04 +0000

Ever since Pilates were created in the 20th century by Joseph Pilates, they have been practiced worldwide by millions of people, mostly for different reasons. Some do Pilates to stay fit and avoid unexpected aches in the body, others do it to gain a slim body and train their abdominals.

Pilates are one of the most efficient ways to burn calories. One thing that is loved most about it is that it can be done in the four corners of your own home without the need for a gym. The exercise, if done well, targets your upper and lower abdominals, and helps pitch your thighs. Here are the top seven pilates exercises we think you should try:

30 seconds of Pilates hundreds

Pilates hundreds are an impeccable way to build your body and get into top condition. It is also an essential Pilates move, as its core purpose is to develop those abs you’ve always wanted. We find this step particularly interesting because of its simple nature.

Kneeling Rear Leg Raises

The kneeling rear leg raises (on each leg) is essential for the butt muscles, it shapes and lifts your glutes. While doing this, be sure to squeeze your butt as tight and strong as you can in order to get the best out of it. Also, while doing the leg raise, keep in mind the fact that it should be done very slowly, and make sure to add ankle weight to make it harder.

Side Plank with Legs Raises

The side plank with leg raises (on each side) focuses majorly on your obliques and your external thighs and additionally balances out your muscles in both the shoulder and the center. This exercise is ‘awesome’ because it helps develop those seemingly insignificant areas of your body that seem impossible to touch. In addition to this, the side plank performed in this way will strengthen your hips and thighs, and emaciate your waistline.

Back Bows

This Pilates back bows move is essential. It tones and fortifies your lower back in a very controlled and protected way. The legs bring up helps work the glutes and hamstrings and burns a high level of calories for a better back muscles. In addition, it builds general control and balances critical abdominal muscles.

Pilates Table Tops

On this move, you lift each leg and each leg lifted makes one set. This position is usually used as a beginning stage or sometimes, a move for different Pilates workout. It is useful for warming up the center and smooth parts of the legs, and conditions both the abs and the thighs’ front and also connects with every part of your lower body through the abs, conditioning those part that are very difficult to target.

30 seconds of Pilates Imprint

This move is basically the establishment and foundation of almost all Pilates workouts. It is fairly straightforward in the sense that it connects completely with the muscular strength and can add an amazing advantage for the waist and stomach. Its a learner level move that functions perfectly for basically any wellness level, so it is highly important that you get it right.

As with any exercise, we recommend that you do these exercises using perfect form in order to get the desired results. In the course of your Pilates workout sessions, you should perform the entire routine at least twice or thrice for best results.

A professional fitness instructor will be able to help you design an exercise plan that works just for you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

Weight Machines vs Free Weights: Which should you use?

Sally Njie — Wed, 02 Dec 2015 14:43:47 +0000

You might be wondering if there are any functional differences between free weights and weight machines, and a very basic answer to this is, free weight machines are low-tech while weight machines are high-tech. In reality, though, these two have some significant differences and advantages for different groups of people. Read on to learn more about the differences between weight machines and free weights, and which you should use:

Free Weights

Free weights are basically objects that can move freely in three dimensional spaces. Examples of free weights include dumbbells, barbells, high/low or adjustable pulley system, lat pull-down and low-row device, all types of medicine Balls (including kettle bells) and ankle weights.
Free weights are relatively cheaper than weight machines, burn more calories and activate more muscles in the body. In addition, free weights create room for flexibility and allow people to use them in customized ways.

When it comes to developing specific functions, free weights are a better option, and also promote flexibility.

Free weights carry a greater injury risk because they are not fixed and so allow users to use them anyhow they want, which encourages a lot of beginners to use poor form.

In general though, free weights are good for building structures, developing full muscle functions and burning calories but are less suitable for beginners.

Weight Machines

Unlike free weights, machines are less versatile and they provide more support and are less risky and better for physical therapy.

It is advisable for beginners to start with weight machines. As long as the seat heights are adjusted properly, it is hard to injure yourself since it is a fixed machine.With weight machines, though, you’re much less likely burn calories.

Being a fixed machine, it isolates certain muscles and is good for body building. Weights machines do not require a ‘spotter’ unlike free weights because there’s less injury but it can however force you to move through a harmful range of motion.

Machines are less effective for weight loss because they use fewer muscle groups and burn fewer calories. When it comes to physical therapy, they’re better because they offer the most support and are good for people who are confined to wheelchairs or suffer from multiple sclerosis.

In general, machines are also good for build structures, have a lower risk of injury, will likely burn fewer calories, and might be more suitable for beginners.

Hopefully, this has shed some light on the differences between free-weights and machines, so you know exactly what you’re dealing with when next you decide to hit the gym.

A personal fitness trainer will be able to help you decide which of these weight training tools is more appropriate for you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 2748 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

[contact-form-7]

The Top 5 Upper Body Exercises For Women

Ida S. — Tue, 01 Dec 2015 16:56:34 +0000

The muscles in the upper body are very important and play a number of roles in the body, from generating and transmitting power, to stabilizing the body during motion and dynamic exercise, maintaining proper posture and even enhancing attractiveness. Also, increasing muscle mass is a very smart and effective way to enhance weight loss so if you’re currently trying to lose weight, incorporating some upper body muscle building into your workout plan is a good idea. Here are a few simple exercises that women can do to develop their upper body muscles:

Wall push up

If you have back issues or are beginner at upper body training, this is a good way to start, and could be considered the foundation of more advanced chest exercises like proper push-ups. Here is how you do the wall push up: stand a few feet from a wall, lift your arms to shoulder level and place your palms on the wall a little bit wider than shoulder-width apart. Then back your feet away from the wall so that your shoulders are bent as you lean into the wall with your arms. Now inhale and exhale slowly as you push yourself off the wall with your arms. Repeat 15-20 times per set.

Chest press

The chest press is a bench exercise, and it can be performed with free weights. It works both your chest and arms and the only tool it requires is a set of barbells, but don’t choose the the lightest ones you can find though. To do this exercise, lie with your back against a bench, and your upper arms aligned straight with your shoulders your elbows bent at a 90 degree angle. Hold a weight in each hand palms facing inwards and extend arms in a smooth motion until they are fully extended above you. Return to original position and repeat.

The Plank

The plank is one of those multi-purpose exercises that works multiple muscles in the upper body and even a few in the lower body too. To perform the plank, stretch out four body on the ground, using your feet and forearms for support. Make sure that your body is fully straightened out such that you could draw a perfectly straight line from your heels through your pelvis to your forehead. Stay in this position for about 60 seconds, then return to your original position and repeat.

Tricep lift

Doing this move the right way will help build your triceps. To do the tricep lift, grip a dumbell with both hands and raise them above your head, keeping your upper arms flush against the side of your head. Lower your forearms behind your head, then raise them back up to their original position and repeat the move 15-20 more times.

Back pack push up.

This move doesn’t need require any gym equipment and you can do it at home too if you want. It is a chest and arms exercise and to do it, take a fitting backpack with padded shoulders and fill it up with non-sharp items to get it to have weight. Get into position with the back pack firmly on your back and then preform push-ups in the regular way. The heavier the back pack, the harder the push ups. Repeat 15-20 more times per set.

Improving your chest and upper body muscle strength, size and definition is one sure way to improve your sports performance, lose weight and simply look better; so take our advice and starting doing these five very simple upper body exercises for women. You won’t regret it if you do!

A fitness trainer will be able to help you design an exercise plan that works just for you and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 3072 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

[contact-form-7]

4 Exercise Moves For Slimmer Hips And Thighs

Sally Njie — Mon, 30 Nov 2015 10:10:43 +0000

Stronger, fitter legs come with a number of advantages including increased coordination, agility, strength for everyday tasks such as lifting heavy objects, weight loss and of course, they look good. If you’re looking to develop your thighs and hips then you’re in the right place; we will show you four exercise moves to give your legs and tush a firm push in the right direction. Read on to learn more about these effective shaping exercises:

Single leg squats

Stand with your feet together and your arms by your side, and shift your weight on to the right foot. Recline your left foot on a surface behind you, such as a chair or table, then lower your body until your butt is parallel with your knees and return to starting position. This is an excellent move for building strength and definition in your thighs in particular.

Standing abduction

To execute this move, you should stand next to a wall, resting your palm on it for balance. Keeping both legs fully straightened, extend your outer leg to the side till it forms a 45 degree angle with your torso. The key to performing this exercise with proper technique is making sure you never have to move your upper body or lean back in order to fully extend your leg. This exercise is very effective for working the glutes (butt) and hip muscles.

Double –leg lift

The double leg leglift is a good move for working all the muscles in the thigh area, but with the iliopsoas muscle of the hip. To perform this exercise, lie on your back, hands straightened out by your sides and your feet together. Keeping both legs fully stretched out in front of you; lift both legs in the air till they form a 90 degree angle with your pelvis and then reverse the motion. Always keep in mind that the motion should be executed slowly.

Lunges

Stand with your feet together and hold a dumbbell down at your sides with your palms facing in towards your thighs. Take a big step forward with your right leg, and plant your right foot and slowly lower your knee towards the floor. Keep your back straight and your right knee inclined at a 90 degree angle, and then return to starting position to the starting position and repeat with your left leg.

Conclusion

In isolation, these moves will develop specific muscles in your thigh area more than others but you can combine two or more of these moves to achieve the desired effect of slimmer hips and thighs.

A professional fitness instructor might be able to help you achieve your fitness goals by offering more in depth advice and customized guidance.

WhatsApp number: +971565830067 (Just send us code 2923 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

[contact-form-7]

Causes of Leg Cramps During Exercise and How to Prevent it

Ida S. — Sun, 22 Nov 2015 16:30:36 +0000

Muscle cramps are the most annoying things out there when they show up whilst you are trying to workout. They mostly show up right in the middle of your session, when you are most likely enjoying it the most. It is said to be caused by dehydration but it actually goes beyond dehydration, let’s see what else causes it and how best to avoid it during exercise.

What causes cramp?

The movement of compounds like magnesium, potassium, calcium and sodium in and out of the muscle area is how your muscles maintain electrical charges and all of these compounds are found in water. The contraction of a muscle is based on a delicate electrical balance within the muscle itself but when the balance of these compounds is not ideal or when the fluid in which they move(water) is depleted, the muscles can not carry a charge properly and so they end up cramping. And something the water we drink doesn’t have all the necessary compounds our muscles need, like they sometimes lack sodium, if that happens you should add a bit of salt in your water.

Another possible cause of cramping is lack of fitness, during an exercise, you might want to push yourself harder than you normally do and subject your muscles to a bigger task than they are used to and as a result your muscles will go into protective spasm mode. Not stretching before an exercise is a contributing factor to that as well. You go to the gym or wherever you are going to do your exercises, and you plunge right into your routine without stretching your muscles, they will cramp up like nobody’s business.

Lack of flexibility causes cramps too, sitting at your sit at your office desk all day without flexing your muscles every now and then, and you try to exercise after work, you’ll find that your muscles will cramp up cause they have been dormant for the better part of the day. Flex your muscles regularly.

How to avoid it?

You can’t just expect to sit around doing nothing and not have leg cramps when you exercise, so get in shape, keep fit at all times. Don’t forget to stretch before and after workouts, eat salty food and stay hydrated. Pickle juice is a good solution for cramps too, research has proven . Don’t forget to flex your muscles!

WhatsApp number: +971565830067 (Just send us code 4179 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

[contact-form-7]