Getting back to lifting weights

Posted on December 26, 2017 at 3:31 pm

When you’ve had some time out of the gym, it can be quite risky to go back to the weights, hitting the same limit of reps as you did before. We advise that if you have had some time out you will need to let your arms get back into the swing of things, so work your way up slowly. Start off with a weight that’s quite light and focus on high reps, then as you build your strength, consume protein and take some recovery days, you can begin to lift more and get bigger. Going back to full strength does take time, but if you ease back in to weightlifting your arms will thank you for it, as will your chest, legs and back. Another important aspect when you’ve had some time out is to ensure you’re eating the right types of foods, such as good fibre, nutrients, protein and carbohydrates, which give you energy to complete your workouts.

Posted in Sports

Why you should watch the Commonwealth Games

Posted on April 20, 2017 at 12:24 pm

Commonwealth Games are a great way get you and your family into a sport and passionate about supporting their country. Other reasons you should watch the Commonwealth Games:

Action- The action in these games are almost non-stop, making it exciting to watch. Seeing the dedication and stamina from contenders is inspiring to watch and support.

Skill Oriented- The Commonwealth Games is a game of skill and fitness. With each sport entered into the Commonwealth Game, each has its own set of skills required to be top of your game, from balance to strength.

Watching The Commonwealth Games may inspire many children to pursue a career in sport and influence them to train and compete for their country too. The Commonwealth Games will next be held in Australia 2018 along the Gold Coast, with a vast range of sports taking place from Athletics, Boxing, Netball, Swimming, weightlifting and many more. There is no better time to start loving sports.

Posted in Sports

Joining your local running group: The benefits

Posted on March 24, 2017 at 6:47 am

Running is a good form of exercising for people of all age groups. It involves almost all of the body muscles so regular running will strengthen them all. However, some people find it difficult to run by alone, but don’t worry there is a solution. In recent years there has been a rise in local running groups. Joining a local running group is a solution to those people who cannot stay motivated without anyone pushing them on, but it is also an ideal way of sharpening our talents and socialising at the same time.

If you enrol in any of the local running groups, you may gain a great deal of confidence and make friends at the same time. There may be many running groups in your local area, so you need to choose the best one for your needs. You can select the group that you like the most, and then learn the best running skills from individuals who are really passionate about it. If you’re still at school, remember that most schools have professional or mid-professional athletes who have the responsibility of teaching you the art of running, so ask them if they’re overseeing any sessions after school.

Running has many other advantages too, for example it can be considered one of the best ways to keep your mind occupied with positive thoughts, helping you overcome stress. Reducing stress is of major importance these days, and by running you can trick your brain into releasing feel-good hormones, and even after only a few minutes of running you will begin to feel a lot better. If you are experiencing mild depression, forcing yourself to get up and run can dramatically lift your spirits, by joining this local running group will help you in creating the passion of running in you.

Posted in Fitness, Sports

Yoga – improves flexibility, strength and balance

Posted on February 16, 2017 at 8:28 am

If you are thinking about taking up a new hobby or keep fit plan, try adding Yoga you’re your routine and you will be able to take advantage of the benefits it brings.

Yoga is a way of regaining some of your flexibility if you aren’t as limber as you used to be. If you do not feel happy getting to the floor for a workout, there are workout routines and teachers who specialise in chair yoga.

Adults begin to drop in muscle mass around the age of 40. Yoga challenges the muscles to support the entire weight of the body when transitioning into different positions. It exercises the muscles that aren’t used every day and improves the ones that are used.

Yoga practices balance and strengthen the muscles. It helps you know your body and connects you to your centre of balance. With yoga, balance is something that can be practised and improved.

Posted in Sports

Benefits of interval training

Posted on January 26, 2017 at 7:29 am

Perhaps you have hit a level and don’t realise what to do next. Interval training is one way that some are making awesome walks in their work out regime. Interval training works by utilising both high force and low power parts to make a total practice program. This is the manner by which it works. Suppose that you are at the exercise centre and you need begin interval training. The program will start with a warm-up. A warm-up is essential for a wide range of practice projects.

Following a three to five moment warm-up, you can start the primary high-force stage. Whatever you do, it is accomplished for sixty seconds. Once that time is up you move immediately to a lower force work out. This should be possible on a similar bit of gear just at a slower pace. When you are done with your workout, keep in mind the chill off to give back your resting heart rate.

This is what is known as the fundamental kind of interval training. There is a more propelled stage for the individuals who are in pinnacle physical condition. Rather than playing out your high power stage for 60 seconds, you can extend it to two minutes or more before moving to the lower force partition. The hazard here is that on the off chance that you take it too far, you could hurt yourself. The ideal range for smouldering fat is at around 75 percent to 85 percent of your greatest heart rate.

Likewise, with every other type of work out, you know the amount you can deal with. It is constantly shrewd to counsel your specialist before starting this or whatever other practice regimen. With interval training, failing in favour of alert will prompt to a sheltered and beneficial workout.

Posted in Fitness, Sports

Build your muscles with the right diet and training

Posted on December 22, 2016 at 3:04 am

Getting ‘ripped’ takes time and doesn’t just happen overnight, if you are planning to build your muscles you need to take extra time to fit in the training and keep to a balanced diet.

You need to work different muscle groups and rotate your training, from legs to abs to arms. Each body area needs its own workout session to see a visual difference. Your muscles keep working for 72 hours after a workout, so you do not want to leave a break longer than this between working the same area.

For your muscles to gain, you need to work them hard and the allow them to repair and recover. It is important you keep a healthy diet while partaking in this type of training as you will be burning fat very quickly. Eating foods high in natural fats such as avocados or nuts, nuts will provide you with the protein you need for your muscle repair too.

Posted in Fitness, Sports

Christmas get fit challenges

Posted on November 18, 2016 at 3:54 am

With Christmas around the corner, over indulging is sometimes inevitable. So the plan is to fix yourself up leading up to the 25th December. With Christmas being a month away the plan needs to start now. Many fitness and nutrition companies have picked up on this trend and are offering 30-day package deals to get in shape for Christmas.

The plans consist of a workout for at least 30 minutes a day for 6 days of the week, resulting in only one rest day. The 30 minutes must include cardio, such as running or a high-intensity workout (giving better results). The other sector is diet, controlling the snacks and increasing your intake of healthy fats and proteins.

We all thought it was just a beach body everyone wants, but now there is a Christmas outfit to fit into, a couple of weddings to go to and you want to be the best shape for them all.

Posted in Fitness, Sports

Klopp or Mourinho – who’ll come out on top?

Posted on October 16, 2016 at 12:03 pm

So it’s the big showdown soon; Liverpool vs. Manchester United. It’s the most anticipated game of the season for many fans but there seems to be more excitement in the build up this year. Liverpool City is currently sitting above Manchester United on the table, and they really are flying with Jürgen Klopp as their manager. There’s excitement at Manchester United too with Mourinho at the helm, but results haven’t gone his way recently and the squad does seem to be struggling a bit. After a reasonably long rest for both teams after the international break, it looks set to be a close call. Bookies are going for Liverpool though and we can understand why. They seem to turn it up a gear for the big encounters and with Anfield bigger and louder we’re sure the Reds will be well up for the occasion.

Posted in Football, Sports

Klopp – The King of Pressing

Posted on September 22, 2016 at 1:52 pm

We’ve never heard so much talk about pressing as we have this year. Pressing high up the pitch to win the ball back is nothing new. It is simple tactics to some so why has it made its way into the headlines? Well, Klopp is the answer. Jurgen Klopp discusses his tactics in detail, unlike other managers. He tells the other team exactly what Liverpool are going to try and do to win the match. Why can he be so cocky? Teams are unable to stop Liverpool, it does not matter how good they are. Liverpool hasn’t just used this tactic to great effect this year. They’ve even managed to beat Barcelona in a pre-season friendly using this style of play. From our point of view, they have played the best football in the premier league this season, and they have even managed to improve their defence which was needed.

Posted in Football, Sports

High Intensity Interval Training (HIIT)

Posted on August 27, 2016 at 10:30 pm

Many celebrities have jumped on the HIIT bandwagon and it is no surprise really, the results that come from this form of training are clear to see on social media. If you’re looking to tone up, get lean or just shed some pounds, HIIT is the way to go. It’s not easy by any means and it can take some time for your body to get used to, but you will see a difference quickly, especially if you back it up with healthy eating. High-intensity training is all about pushing your body to the max, having a short break and then hitting it hard again. Exercises can include squats, burpees, press-ups, sit-ups, crunches, high knees and star-jumps to name a few. As an example, a session may include 4 sets of press up burpees, 4 sets of high knees, 4 sets of lunges, 4 sets of crunches and 4 sets of pull-ups.

Posted in Football, Sports

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