Why Should I Drink Water?

Given the recent spells of hot weather it’s no surprised that we were recently asked ‘why do I need to drink more water?’.

We all know that staying hydrated is important, here’s a simple guide to why:

– your body is ~60% water
– water is used in the cleansing of the blood and removal of waste (kidneys & liver)
– water aids digestion & helps metabolise fat
– you lose water through the production of energy, cooling, breathing & numerous otherB-Well-Art-water functions
– the warmer you are from exercise or climate the more you sweat in an attempt to cool down
– therefore if you don’t replace it you begin to dehydrate, disrupting your bodily functions
– dehyradation can have serious effects of your liver & kidney function and lead to
– water keeps the blood runny allowing it to circulate easily, thick, dehydated blood is harder to pump which increases blood pressure and places stress on the heart

…The UK government recommends: we drink 8 glasses a day which = 2litres…
>>> If you wait until you’re thirsty you’re already dehydrated….

TOP TIP
1) Fill 4x 500ml water bottles in the morning and make sure they’re empty by bed time…take them everywhere you go….Take small sips regularly rather than occasional , large gulps…
2) You can flavour your water with sliced fruit, mint, sugar free squash & herbal tea to make it more interesting

Low Impact Vs High Impact HIIT

When chasing your goals the key to success always starts with effective planning

There is tons of evidence to support the benefits of High Intensity Interval Training (HIIT), however this can be intimidating when you have injuries and mobility issues….

These don’t need to stop you though as there are plenty of low impact exercises which place minimal stress on your joints & bones, they will however get your heart rate up nice and high.

At our Camps & Classes we make a point of catering for all abilities and offer High & Low Impact Options…

What’s Stopping You!!!

Drop It Like It’s Squat

Drop It Like It’s Squat…

Focusing on your hips is an easy way to nail your Squats…visualise sticking your bum out and drop your hips down as if you’re sitting into a chair…

New squatters often start by leaning forward seeing their heels lift which places excess pressure on the knees & decreases the efficiency of this exercise…

Remember: Keep your feet flat, push your hips back and drop them like it’s squat…

Toss Your Kettlebells (for Max Power)

Here at Tom’s, We Literally Love To Throw Weights Around!

Try this Kettlebell Toss for 30-45 second bursts to Boost your Explosive Power & Cardio, plus you’ll burn lot’s of calories…

By trying to throw it as hard and far as possible you’ll subconsciously maximise your muscular engagement resulting in greater improvements to your fibre recruitment, strength gains, a sky high heart rate and plenty of calories lost in the process.

Elevate Your Training

1 session is all it takes to see improvements in your workouts & subsequently your results…
 
Asma demonstrates this perfectly in her 1st Ever Session…Her KB swing improves noticeably within 2 sets…
For a small investment of your time & money you can speed up & increase your progress whilst minimising the risk of injury…
 
Good Trainers can help take your training to the next level & beyond…
 
…Great Work Asma…

Healthy Hummus (sesame free)

We’ve got a great recipe here for a healthy, homemade hummus – sesame free for those that are allergic or work in allergen sensitive settings…

Ingredients:

  • 400g tin of chickpeas, drained and rinsed 
  • 1 Garlic clove, crushed
  • 2 tbsp olive oil
  • 100ml water
  • 10 cumin seeds, crushed
  • 1 tbsp lemon juice
  • 1/4 tsp turmeric
  • 1/4 tsp paprika

In a food processor, combine all ingredients. Process for two mins or until smooth and creamy. Half way through, use a spatula to push pieces off the edge of the processor.

Serve and enjoy with some fresh vegetable dippers as a super healthy snack…

HIIT or Miss?

HIIT Training…you may have head of it…but do you understand it?

HIIT training’s popularity has grown rapidly in recent times, HIIT studios are popping up everywhere and it’s become a household name…

What is HIIT?
High Intensity Interval Training: as the name suggests this is the process of working at high intensity for defined time periods (intervals), usually short to moderate in length, followed by rest intervals and then repeated…eg. 30 second sprints with 30 seconds rest repeated 5 times…

Why Chose HIIT?
In short, it works! HIIT training induces a huge range of health & fitness adaptations and offers a super effective method for burning lots of calories. It’s a time efficient method for not only burning calories but achieving a range of cardiovascular & neuro-muscular adaptations…

I’m Too Unfit To HIIT:
Great News: HIIT is heart rate based & therefore everybody can do it…if we’re looking to get your heart rate to 90% the only factors really affected by your fitness are:

– choice of exercise, we may use low impact moves in less trained individuals
– how quickly you hit 90% and interval duration: less trained individuals will hit 90% sooner and be able to sustain for less time
– rest intervals will be longer

The potential for creativity here is endless, we can use any equipment or our body weight alone to reach HIIT heart rates, this only opens it up further to a great audience and is a great tool for home workouts.

With these factors considered a HIIT workout can be adapted to suit nearly all audiences and remains an excellent choice of workout. 

Physical Adaptations:high-intensity-interval-workout-training-infographic-aug-2015
– Burn More Calories in a Shorter Time 
– post exercise (24-48 hours) excess post 02 consumption & calorie burning (epoc)
– increase in strength of left ventricle (heart)
– increased V02 Max (heart 02 output)
– increased vasodilation of artery and capillaries (lower blood pressure)
– increase in fast twitch muscle fibres
– increased tolerance of overload (can work harder for longer)
– increased endurance
– post exercise excess 02 consumption & calorie burning (epoc)
– improved insulin sensitivity, reduced risk of T2 diabetes

When To HIIT & When To Miss:
Given the nature of HIIT training it can be very demanding on the body, therefore it’s essential that we don’t over do it, we’ve put together a quick list of considerations below:

– 2-3 HIIT sessions/week with adequate rest between will show noticeable results
– rest sore muscles
– 45-60 mins/workout
– don’t workout if tendons, ligaments and/or joints are sore of inflamed
– drink plenty of water, get lot’s of sleep and rest between workouts
– HIIT classes and instructor lead are best for newcomers to avoid injury
– Assess what your overall goals are: HIIT will get you shredded but if you want big guns you’ll need to include it as part of a concurrent hypertrophy programme
– HIIT for fat loss will only work if we do not increase our calorie intake in response to the increase training intensity

So the answer to HIIT or Miss…HIIT!!!!
You’ll find plenty of HIIT exercises on our website, social media and YouTube Channels, as always we’re here to answer your questions too…

Happy HITTING Fitness Friends…

 

 

We Love Kettlebells

We’re using kettlebells more than ever as we’ve really grown to love them…

They open up a world of exercises that are both demanding and fun…the offset design allows for more dynamic movements & requires more stabilisation than dumbbells resulting in greater muscle fibre recruitment, strength & cardio adaptations & a ton of calories lost in the process…

Here are some exercises to get you started….What’s your Favourite KB Exercise?