Training in the morning vs. training in the evenings.
After dragging myself out of bed at the awful hour of before 6am last Friday morning to go and teach a spinning class only to find there were zero people attending, I decided to write a few pointers on which is better- training in the morning vs. training in the evening.
If you are an avid gym bunny and you have trained both in the morning and in the evening you will have found that the gym is relatively empty in the mornings compared to the rush hour of ‘after work’ sessions which begin at about 4.30 pm and almost every treadmill, cross trainer, rower and even resistance machine is being used! Why is this??
Well, depending on the results you are after- both can have good and bad reasons! Here are a few pointers on each:
Mornings:
• If you are after weight loss/fat loss the morning is a great time to train as you wont have much glycogen (carbs) in your body and the fuel your body will end up using will be your fat resources
• BUT saying this- it is harder for your body to break down your fat resources and you will get tired quicker- but once your body manages to break down and use your fat resources you will feel great!
• If you train in the mornings, it’s done! You don’t have to sit and dwell all day about whether or not you will go to the gym or go home and have a nice lazy day instead...
• Training in the mornings boosts your metabolism and gives you energy to help you get through the day!
Evenings:
• you will have lots of glycogen available in your body hence giving you lots of fuel for your body to use as energy
• If you have had a stressful day, exercise is a great way to relieve that stress!
• Be wary of training too late in the evening as if you raise your heart rate quite high when you are training, it may stay elevated hence hindering your chances of falling asleep!
• The gyms have more life in the evenings and create more of a vibe which will encourage you to train!
• Most gyms offer more classes in the evening so if you need that extra push why not book yourself in for a class?
• Be careful of the ‘lack of motivation’ which some people feel in the evening after a long hard day at work and going home seems the more sensible option rather than hitting the gym.....
In all, it really comes down to personal preference, for me I prefer training in the mornings as its out of the way and I can enjoy my day more knowing that I can go home after work and not feel guilty about eating that pudding or dessert....
Wednesday, 28 May 2008
Monday, 19 May 2008
Summer Fitness Tips!
Well so much for my ‘summer fitness tips’ last week! The weather seems to have shifted back into ‘miserable London weather’ again…
Still, the fact that the sun is not out in full pelt means you still have time to get back into the gym and give your body one last blast to get the ‘ultimate bikini body’ before Summer really hits!
If you are not a regular gym bunny and would really like to shape up or tone your body for summer this year here are some tips on how to ‘quickly but effectively’ sculpt that body of yours….
1) Aim to do at least 30- 45 minutes of cardio a week- alternate your cardio. One day do the treadmill, the next day use the bike and the next use the cross trainer etc..
2) Break your cardio into intervals- of course after you have done your warm up- find your comfortable pace, then up that pace to ‘out of your comfort zone’ for 2 minutes then come back to your comfort zone again for 2 minutes and continue. An example of this could be on the treadmill- hold a flat jog, then sprint for 2 minutes, then go back to normal or you could even try going up into a hill for 2 minutes. Doing interval training not only helps your heart get stronger but will increase your metabolism hence meaning you burn off more calories after you finish training!
3) Hit the weights! The urban myth of ‘I don’t want to get big muscles’ is exactly that- an urban myth! Aim to train your big muscle groups- such as Chest, Back, Shoulders and Legs and do between 12 and 15 reps of each exercise. Doing the big muscles groups will again help increase your metabolism and doing higher reps will tone your muscles – not create massive muscles!
4) Don’t eat carbohydrates after 7pm- carbohydrates are your body’s main source of fuel, so if we eat them late at night and do little or no activity then your body doesn’t have anything to do with them and they get stored as fat instead! Carbohydrates convert in glucose in your body and it is this glucose that provides us with energy for the day!
5) Eat breakfast! Breakfast literally means ‘break the fast’. If you don’t eat breakfast you slow down your metabolism, and you will end up craving more refined sugary foods later in the day as your sugar levels will have dipped!
Of course all the obvious still apply- such as limiting your alcohol intake (preferably NO alcohol for a while), no eating takeaways every other night, trying to drink your 2 litres of water a day, and of course trying NOT to deep fry every home made meal!
And of course the most important part is to enjoy it of course!
Still, the fact that the sun is not out in full pelt means you still have time to get back into the gym and give your body one last blast to get the ‘ultimate bikini body’ before Summer really hits!
If you are not a regular gym bunny and would really like to shape up or tone your body for summer this year here are some tips on how to ‘quickly but effectively’ sculpt that body of yours….
1) Aim to do at least 30- 45 minutes of cardio a week- alternate your cardio. One day do the treadmill, the next day use the bike and the next use the cross trainer etc..
2) Break your cardio into intervals- of course after you have done your warm up- find your comfortable pace, then up that pace to ‘out of your comfort zone’ for 2 minutes then come back to your comfort zone again for 2 minutes and continue. An example of this could be on the treadmill- hold a flat jog, then sprint for 2 minutes, then go back to normal or you could even try going up into a hill for 2 minutes. Doing interval training not only helps your heart get stronger but will increase your metabolism hence meaning you burn off more calories after you finish training!
3) Hit the weights! The urban myth of ‘I don’t want to get big muscles’ is exactly that- an urban myth! Aim to train your big muscle groups- such as Chest, Back, Shoulders and Legs and do between 12 and 15 reps of each exercise. Doing the big muscles groups will again help increase your metabolism and doing higher reps will tone your muscles – not create massive muscles!
4) Don’t eat carbohydrates after 7pm- carbohydrates are your body’s main source of fuel, so if we eat them late at night and do little or no activity then your body doesn’t have anything to do with them and they get stored as fat instead! Carbohydrates convert in glucose in your body and it is this glucose that provides us with energy for the day!
5) Eat breakfast! Breakfast literally means ‘break the fast’. If you don’t eat breakfast you slow down your metabolism, and you will end up craving more refined sugary foods later in the day as your sugar levels will have dipped!
Of course all the obvious still apply- such as limiting your alcohol intake (preferably NO alcohol for a while), no eating takeaways every other night, trying to drink your 2 litres of water a day, and of course trying NOT to deep fry every home made meal!
And of course the most important part is to enjoy it of course!
Wednesday, 14 May 2008
Fit For Summer!!!
Well, summer is well on its way if not already here! With temperatures reaching nearly 28 degrees last week I was already out in my backyard before 12.00 ready to begin on my summer tan!
Many people will be dreading this warmer weather as it means that all the wobbly bits you have kept hidden in winter will be exposed during the warmer climate!
So, what better excuse than to give your body a blitz to give you that ‘bikini body’ this summer with the warm weather and the long days!
Here are some summer survival fitness tips-
• Stay hydrated- water has many essential functions such as transporting nutrients around the body, elimination of waste and lubricating the joints and tissues. Without enough hydration the heart has to work harder to move blood through the blood stream which in turn can cause cramping, dizziness and fatigue and even heat stroke!
• Don’t train between the hours of 11.00 and 15.00 as this is the hottest part of the day!
• Wear comfortable loose clothing- to allow circulation of air between your skin and the environment. Also, wear light colored clothing as it reflects the light
• Acclimate your body to the warmer temperatures- it can take between one and two weeks for your body to adjust to the warmer weather, so make sure you start slowly
• Don’t forget to wear your sunscreen!
Many people will be dreading this warmer weather as it means that all the wobbly bits you have kept hidden in winter will be exposed during the warmer climate!
So, what better excuse than to give your body a blitz to give you that ‘bikini body’ this summer with the warm weather and the long days!
Here are some summer survival fitness tips-
• Stay hydrated- water has many essential functions such as transporting nutrients around the body, elimination of waste and lubricating the joints and tissues. Without enough hydration the heart has to work harder to move blood through the blood stream which in turn can cause cramping, dizziness and fatigue and even heat stroke!
• Don’t train between the hours of 11.00 and 15.00 as this is the hottest part of the day!
• Wear comfortable loose clothing- to allow circulation of air between your skin and the environment. Also, wear light colored clothing as it reflects the light
• Acclimate your body to the warmer temperatures- it can take between one and two weeks for your body to adjust to the warmer weather, so make sure you start slowly
• Don’t forget to wear your sunscreen!
Welcome To Total Fitness!!
Health and Fitness has been a part of my life from almost the day I was born! I was born into Horses as my mum is Horse crazy and I ended up having my own pony when I was just 4 or 5 years old. I competed on my horses all over Sydney in Eventing up until the age of 21 when i had a nasty fall which almost ended my riding career.
For almost 12 months I had very limited use of my right arm and was seeing physio therapist after physio therapist and eventually my own injury ended up guiding me onto the path of working within the health and fitness!
I was so fascinated by how the body works and watching how the body works in repairing and healing itself that I ended up pursuing my own career in the health industry.
In March 2004 I attended the Australian Institute of Fitness and undertaking the Fitness essentials and Personal Trainer qualifications.
As soon as I was qualified I began working in a women’ only gym on Sydney’s Northern Beaches where I was to take women through a basic gym induction.
Since then I have worked at Virgin Active in London as a fitness professional and have been to many specialist training courses such as Core Training, Swiss ball training, Bosu Training, Spinning Training, Resistance Training and circuit training.
Now I have moved onto working in a corporate facility as a gym supervisor/ personal trainer where I have been for the last three years. I have also become a qualified Spinning instructor and I freelance out to various gyms teaching the class of up the 32 participants!
Since moving to London I have rediscovered a passion for running from when I was a little girl and have completed three full marathons, numerous half marathons, 10k's and 5k’s. Even managing to win the Land Aid 5km fun run in Battersea park two years in a row!
I have learnt a wealth of information about nutrition and training over the last four years whilst working among some top personal trainers and health specialists throughout the various gyms.
For almost 12 months I had very limited use of my right arm and was seeing physio therapist after physio therapist and eventually my own injury ended up guiding me onto the path of working within the health and fitness!
I was so fascinated by how the body works and watching how the body works in repairing and healing itself that I ended up pursuing my own career in the health industry.
In March 2004 I attended the Australian Institute of Fitness and undertaking the Fitness essentials and Personal Trainer qualifications.
As soon as I was qualified I began working in a women’ only gym on Sydney’s Northern Beaches where I was to take women through a basic gym induction.
Since then I have worked at Virgin Active in London as a fitness professional and have been to many specialist training courses such as Core Training, Swiss ball training, Bosu Training, Spinning Training, Resistance Training and circuit training.
Now I have moved onto working in a corporate facility as a gym supervisor/ personal trainer where I have been for the last three years. I have also become a qualified Spinning instructor and I freelance out to various gyms teaching the class of up the 32 participants!
Since moving to London I have rediscovered a passion for running from when I was a little girl and have completed three full marathons, numerous half marathons, 10k's and 5k’s. Even managing to win the Land Aid 5km fun run in Battersea park two years in a row!
I have learnt a wealth of information about nutrition and training over the last four years whilst working among some top personal trainers and health specialists throughout the various gyms.
Tuesday, 13 May 2008
Welcome To Total Fitness!!
Here at Total Fitness we aim to bring you new up to date tips each week on what’s going on within the fitness world and health and fitness advice!
Whether you are an advanced marathon runner to a complete novice to the whole world of exercise there will be information provide to suit all levels of fitness!
There will be guidelines on training and techniques and information on nutrition which will be updated every week!
To give you an idea of what will be discussed here are just some of the topics:
• Running
• Triathlons
• Resistance training
• Nutrition
• Classes such as step, spinning, body pump etc
• Fitness events
• Gym training
• Motivation and many more.....
Our online virtual Personal trainer- Kim Dayhew will be available to answer any queries you may have regarding your training and nutrition. Kim being a qualified Personal trainer herself whom is very passionate about health and fitness and has worked among various gyms in both London and Australia helping clients to achieve their desired fitness goals.
Total fitness is part of the company Total Fitness Music which creates music to workout to. The music is complied and sequenced by fitness professionals scientifically produced to help you surpass your fitness goals.
You can workout to your favourite music with continuous non stop mixes utilising dance, pop, R&B and rock hits tailor made for all your personal fitness activities including running, walking, aerobics, step, cycling, gym cycle, elliptical machines and body pump.
Whether you are an advanced marathon runner to a complete novice to the whole world of exercise there will be information provide to suit all levels of fitness!
There will be guidelines on training and techniques and information on nutrition which will be updated every week!
To give you an idea of what will be discussed here are just some of the topics:
• Running
• Triathlons
• Resistance training
• Nutrition
• Classes such as step, spinning, body pump etc
• Fitness events
• Gym training
• Motivation and many more.....
Our online virtual Personal trainer- Kim Dayhew will be available to answer any queries you may have regarding your training and nutrition. Kim being a qualified Personal trainer herself whom is very passionate about health and fitness and has worked among various gyms in both London and Australia helping clients to achieve their desired fitness goals.
Total fitness is part of the company Total Fitness Music which creates music to workout to. The music is complied and sequenced by fitness professionals scientifically produced to help you surpass your fitness goals.
You can workout to your favourite music with continuous non stop mixes utilising dance, pop, R&B and rock hits tailor made for all your personal fitness activities including running, walking, aerobics, step, cycling, gym cycle, elliptical machines and body pump.
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