I’m Too Old (Inc Case Study)

We can all find reasons why we can’t exercise or eat well, unfortunately age is definitely a common one.

It may be true that as we get older we feel less energetic but the reason for this is often not down to our age but the number of years we have been inactive and/or eat poorly.

The truth is: as we get older it becomes even more important that we remain active, to:
– reduce cholesterol & blood pressure
– maintain muscle & mobility
– reduce risk of: osteoporosis, heart disease, Cardio Vascular disease and some cancers
– maintain mobility & independence
– increase energy levels
– protect mental health
– & many more

Considerations:

By all means you may have developed health conditions over the years and may be very unfit at this point, therefore the following considerations should be made before starting your healthier lifestyle (it’s never too late):

– consult your doctor regarding any pre existing health conditions
– start slow & build up the intensity over time
– favour non weight bearing/low impact exercise such as swimming or an exercise bike
– any movement is better than none
– small changes add up over time
–  consider attending a class or using a personal trainer for additional support
– always warm up & cool down
– always finish with gentle stretching

Case Study:

We’ve had the pleasure of working with many retired people and the lady below is a shining example of what we’re capable of in just 10 weeks, even at 63 years old:

Capture

Happy Health,
Tom’s

T.Bar Rows for a Bigger Back

T Bar rows are a great mass builder for the upper back…

– lift the bar into place with your legs
– keep your back straight and fold from your hips
– keep your head up
– retract your shoulder blades and pull the plates to your chest
– slowly lower and repeat
– return to the floor by bending your knees and hips

Tracking Workouts

Data plays a huge part in the success of all businesses, organisations and even our homes…However we often forget to utilise the wealth of data available surrounding our health & fitness…

Tracking your workouts is an easy way to maximise your performance and outcomes…

A simple but effective tracking system will:

  • make you more accountable to yourself
  • increase your chances of success
  • identify patterns & routines whether good or bad
  • highlight personal bests & progression
  • highlight areas for improvement
  • help you build a healthy routine
  • aid reflection and adaption in line with outcomes ie. if it’s not working you have a better chance of seeing why
  • reduce risk of injury
  • allow a structured progression = ongoing results
  • keep training varied & interesting
  • aid a trainer or coach in supporting you

How To Track Workouts
There are many ways to keep a records, they don’t have to be complicated.

We keep a record of every session we do with our clients including:
– date, time & session focus
– exercises
– weight, sets & reps
– timing
– notes on form & teaching focus

This is exactly the same information we collect for our own workouts which we then cross reference to quarterly body composition measurements.

Available Tools:
– how many minutes/week you exercise
– Smart Phone
– Fitness Apps
– Wearable Tech (fitbit etc)
– Some gyms have personalised trackers linked to CV equipment
– Pen & Paper, Diary etc

Using the Data (Example):
I’m in the gym today and:

  • It’s 28/07/19 @ 2.30pm
  • I’m training legs & shoulders
  • I’m using ascending pyramids
  • My warm up was Treadmill for 10 minutes
  • Then I write my exercises, sets weights & reps eg. Squats 100kg x 5reps, 100kg x 5reps, 100kg x 4reps etc
  • I then write down my cool down and any notes eg. my left hip felt weak

Every 6-12 weeks I then take my body composition measurements before setting my new structure for the next 3 months…If my chest grew more than my arms eg I may then steer my next 3 months to focus a little more on my arms

This approach can be applied to all of your fitness attributes and doesn’t have to be exactly the same as we’ve done it…you may choose just to focus on ensuring you spend 150 mins/week training or burn a certain number of calories through exercise each week.

We hope that you find this helpful

Go Get It!!!

Lunge vs Split Squat

Is it a lunge or a split squat?

Both exercises look similar and are great for developing your legs, however there are a couple of differences.

Both exercises see one leg forward, one back and you lowering your hips until your knees are bent to right angles…The difference however is to do with the concentric phase (straightening the legs.

Lunges: place equal pressure on the heel of the front foot and ball of the rear foot
Split Squats: the rear leg rests whilst the lead leg does all of the work

Barbell Leg Workout: For Size!

Have you ever found yourself in a gym with limited equipment?

We can get comfortable in our routine using the same machines & set ups..this isn’t great for progress but also can leave you a little lost when they’re not available.

We’ve put together this leg workout that uses nothing but a barbell & the accompanying plates.

We’ve programmed it using higher (slow) rep ranges to produce a pump (metabolic overload), however you could change this to lower rep, higher weight range for the Squats & Deadlifts for a strength focused outcome.

Enjoy,
Tom’s

Technique: It Matters!

Today is a brief one where we’re looking at why good technique is so important…

In exercise, as with many things there are more than way of doing things…again though there is usually an optimum way ie. the best technique…

In exercise & sport correct technique is vital to prevent injury and protect muscles, soft tissue & joints…

Think about an overhead shoulder press…You load the bar up with as much weight as you can just about move, you then try to throw it above your head with jerky, snapping motions and lock your elbows at the top…Just imagine how much stress that places on your shoulder, rotator cuffs and elbows – it won’t be long before you pull or tear something

Benefits of Good Technique:

  • reduce risk of injury
  • activate the intended muscle fibres
  • increase muscle activation in the right area
  • quicker increase in muscle mass & strength
  • leads to heavier lifting = more calories burnt
  • development in the muscles targeted
  • more aesthetic/balanced physique
  • you won’t look stupid (if you care about this)

Tips:

  • Before you try a new exercise invest time in learning the technique
  • We release tons of technique tutorial videos
  • Ask gym staff for advice
  • Employ a Personal Trainer
  • Start light – learn the feeling before going for it
  • use mirrors
  • film your techniques & review them
  • Leave your ego at the door..technique trumps weight/speed
  • If it hurts, STOP!!!

Remember:
You don’t get in a car for the 1st time & know how to drive….Like driving exercises are a skill that must be learn’t

Happy Health,
Tom’s