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Archive for January, 2011

What is Adrenal Fatigue?

Wednesday, January 26th, 2011

Hi All,

In this video Reed Davies (Functional Diagnostic Nutrition) talks about adrenal fatigue.

TOM

How often should I work on my Cardiovascular Fitness?

Tuesday, January 25th, 2011

Hi All,

I often get asked about what is the minimum amount of exercise that a person needs to do, well I am going to use the FITT principles we covered last week and look at what you need to do in terms of improving your cardiovascular health (note I say health, not weight loss, this needs a different type of exercise).

So what is the minimum amount of exercise you need to do to keep fit and healthy?

Frequency – 3 to 5 times per week (3 times for those exercising at a higher intensity)

Intensity – moderate intensity, this is where you will start to breathe a little deeper and start to notice your heart beating.  You should NOT however be in any kind of pain, gasping for air or sweating profusely.

Time – We should look at doing a minimum duration of 30 minutes throughout the day, this can be made up in blocks of time (minimum of 10 minutes).

Type – anything that is rhythmical and uses the larger muscle groups, e.g. walking, cycling

If you missed out on what the FITT Principle is look at our earlier post on it.

So what will I get out of this?

You will get increased protection from a number of diseases, these include:-

  • Cardiovascular Disease
  • Type II Diabetes (or Adult onset)
  • Cancers

It is so easy to get in this base level of fitness, so why don’t you start looking at ways you can get this into your daily life?  It is like money in the bank, always a good thing!

Remember don’t get caught in the trap of thinking that if you don’t get in this minimum amount of exercise their is no point in doing any, in an ideal world you would be doing a minimum of the above.  But it is ALWAYS better to do something rather than nothing.

TOM

Review: Fit Pro Magazine

Friday, January 21st, 2011

Hi All,

Been meaning to get this written for a while. Fitpro is the leading magazine for personal trainers here in the UK. It has a long and established history, and has some of the countries (and the worlds) leading authorities in the fields of health, fitness and Wellbeing writing for it.  I have been a reader of Fit Pro for a number of years and you can’t walk into many staff rooms in gyms in the UK without coming across a copy of Fit Pro or one of its sister publications (Fit Pro Network and Fit Pro Business – look out for reviews of these in the next couple of weeks).

The magazine itself offers a wide range in terms of article subject matter.  One of the great features of Fit Pro Magazine is that it mixes both academic style articles based on reviews of current research with more practical base how to articles.  This allows the reader to pick up knowledge on a number of different levels from reading the one publication.  Fit Pro besides all the health, nutrition, physical activity and exercise based articles also looks at the business side of being involved in the fitness industry.  This is an area that a lot of publications miss out on but can have a massive effect on how well you operate as a personal trainer or fitness instructor.

The magazine also has a number of fun sections such as competitions to win all kinds of thing health related, it has also had a great range of seasonal ideas for the less imaginative personal trainer, such as Halloween special workouts and ski fit.  The magazine also places a great emphasis on interaction from readers, this is seen in the members forum section of the publication, where members can write in on whatever burning topics they wish.

One of the most impressive aspects of Fitpro magazie is that it is so responsive to the needs of the fitness community.  It always seems to be on the pulse of what is going on in the fitness industry and even better shows you a little glimpse of what is ahead.  The magazine is written in a friendly way that invites you to read it, it is not like some journals that are bogged down in the science and give little thought to the practicality of how to apply it.  Every time I have read a copy of Fit Pro I have taken away something new and it has improved my abilities as a Personal Trainer.

Fit Pro Magazine is well written and planned, it really is aimed solely at the specific needs of our industry.

If you are a Personal Trainer, Strength Coach, or anyone involved in Health and Fitness I strongly recommend that you take out a subscription to this awesome publication.

Have a look at the Website for more details.

TOM

Is low fat making you sick?

Wednesday, January 19th, 2011

Hi All,

Just came across this awesome video from EatThinkWellness, it has some great information about how important fats are in your diet and best of all it is entertaining!

TOM

What is the FITT principle?

Tuesday, January 18th, 2011

Hi All,

I have been working with a number of new personal trainers in Manchester recently, I have been helping them to improve their base level skills and this we know will help them get much better results for their clients.

We have been working through a number of theories and principles over the past few days and I though some of these are so easy, they really can be applied by anyone to their choices of physical activity.  One of these principles is called FITT.

So What is the FITT Principle?

The FITT Principle is basically four variables that need to be controlled in order to dictate the intensity of your physical activity.

The four variables are:-

  • Frequency
  • Intensity
  • Time
  • Type

So what do these mean?

Frequency – How often are we choosing to perform a given activity? e.g. Once a day/week, every other day…

Intensity – How hard will we be working? e.g. light, moderate, vigorous, maybe going off a target Heart Rate

Time – How long will we do the activity for? e.g. 5 minutes, 30 reps…

Type – What type of activity will we use to be most effective at achieving our goal? e.g. walking, resistance machines…

Look out for our posts over the next few days applying this principle to the different types of exercise you need in your life! Then you can look at applying this to the activities you engage in!

TOM

Review:How to Eat Move and Be Healthy by Paul Chek

Friday, January 14th, 2011

How to Eat Move and be Healthy by Paul Chek is a truely revolutionary book, I bought a copy about a year ago and I must have read it over 4 times so far.It is getting a big dog eared now, but each time I read it I uncover more knowladge and make more improvements in my health.

For those of you who have not heard much about the man that is Paul Chek, he is a physical therapist (Physiotherapist) from the US. He really has bridged the knowladge gap between the traditional personal trainer, physiotherapists and holistic practitioners. He has been helping to up the knowladge base of personal trainers and holistic therapists across the world via his certification program and has been at the forefront of getting people to look at the body in a more holistic manner. Rather than concentrating on the various different component parts.

The book itself is is aimed at the general public, but there is alot of knowladge in their that would be of great beneifit to industry professionals such as personal trainers. The book is split into 4 sections, coving Introduction, Nutrition, Physical Activity and Stress/Sleep.  The book is laid out in a very effective manner allowing you to read it cover to cover or dip in and out.  The great use of mind maps at the start of each chapter are also a great tool when you wish to recap on an issue but not re-read the whole chapter.  The books is written in a friendly and easy to read manner, with just the right balance between scientific bachground and practical advice.

The nutrition section of How to Eat Move and be Healthy is based on Metabolic Typing and the idea of individualized nutrition, this is backed up by the idea that you are what you eat.  This can be put simply in terms of if you put rubbish into your body that is precisly what you will get out.

The physical activity section covers various types of function exercise, it is far from the traditional weight lifting book.  It covers exercises that will improve your ability to live your life doing the tasks that you need to do!  The book also covers a range of exercises designed to improve the flow of energy in the body and improve health, these work great as a good morning workout.

The book also includes a number of questionaires that can be filled out by the reader, self marked, and then used to tailor some of the advoce given in the book.  This is a great starting point for anyone who is at the start of a journy to imporve thier levels of health and wellbeing.

How to Eat Move and Be Healthy includes some great topics that are not often seen in a book of this type.  Paul Chek approaches the subjects of stress and sleep, which are vital to health and weight control, but are often overlook by personal trainers and clients.  This book explains these complex subjects and also helps the reader to understand how these factors impact overall health.

This book is a must for anyone who is comitted to improving thier personal levels of helath and wellbeing. I have reccommended this book to clients, friends and family members and all of them who have followed my advice and read it , then gone on to follow Pauls advice from the book have found it extremely powerful stuff.  The book really is a one stop shop and blueprint of how to live  happy, healthy, long life.

If you have not got a copy yet, here is a link to Amazon (you will not be disappointed)!

Kick start 2011

Wednesday, January 12th, 2011

Hi All,

Here is an awesome video from Fitness Quest 10 and Sean Croxton (Underground Wellness), filled with some great exercises to kick start your 2011!

TOM

What is the difference between Physical Activity and Exercise?

Tuesday, January 11th, 2011

Hi All,

I oftern get asked the question ‘What is the difference between Physical Activity and Exercise?’

Well here is your answer:-

Physical Activity:- are tasks of daily living that can be used to work the cardiovascular system (Heart and Lungs), for example shopping, walking the dog, etc… these activities generally do not need any specialist equiptment, a special venue and is not structured.

Exercise – is any form of structured activity performed on a regular basis with a specific goal in mind.  So this would include things like fitness classes, playing sport, having a Personal Training Session etc…

TOM

Paul Chek on Underground Wellness Radio

Wednesday, January 5th, 2011

Hi all,

Here is a snippet from the great Paul Chek, doing yet another appearance on Underground Wellness Radio!

To listen into the full lot, and I really advise you do check out Underground Wellness

TOM

What is being Physically Active?

Tuesday, January 4th, 2011

Hi All,

This is just a very short post about what it means to be Physically Active, as a Personal Trainer in Manchester, I get asked all the time what is the minimum amount of activity a person needs to do for health.  A scary fact is that 6 out of 10 men and 7 out of 10 women in the UK are not active enough for health (according to the Department of Health).  The worst bit is it is so easy to be one of the few who are physically active.

So we are not talking for weight loss, or toning, just for basic health. First of all lets look at the benefits to low level physical activity on the body.

What Moderate Physical Activity will do for you:-

– Reduce your risk of premature death by 20-30%

– Reduce your risk of getting Type II Diabetes (Adult on set)

– upto 50% less likly to suffer with Coranary Heart Disease

– Improve function

– Reduce risk of back pain

– Increase bone density (reducing osteopherosis risk)

So what do you need to do?

– Moderate acttivity 5 times per week for 30 minutes

Moderate activity is anything that slightly elevates your heart rate, you might start breathing more deeply and feeling your heart rate raise.  However you should NOT be gasping for air, sweating heavily, or in any kind of pain.  For most peolpe brisk walking constitutes moderate intensity.

In terms of time you do not have to do this lot in one 30 minute block, you can break it down into sections of a minimum of 10 mins, this makes it much easier to fit into your day.  Lets face it we are all busy people and trying to find an extra 30 minutes to fit into your day for physical activity can be hard.

We have a solution!

We encorage people to look for activities that they already have to do, such as shopping and see how they can start to use these activities of daily living as physical activity.  Alot of the time we are moving about or doing physical activities but we just don’t do them at a good enough pace to constitute physical activity.

Some ideas for you!

– Walking round the shops

– Gardening

– Stairs instead of the lift

– DIY

– House work

– Walking the dog

– What else can you think of? Fill in your ideas in the comments box below.

Take every opportunity to get a little bit of activity in, and trust me it will all add up to have a massive overall effect on your levels of wellbeing.

Take it a step at a time!

TOM