Kelly's Tips - March 2011
It got me thinking over the weekend while I was working out at home.
Can you handle your own bodyweight?
Both men and women are members of gyms because they want to tone up and appear firmer.
As part of their exercise regime they will be advised to do resistance exercises - anything from chest presses to the lateral pull down machine. I often see people just sat on the machines going through the motions. Especially us girls who think it's best to do lots of them. 50 repetitions later.................
Well this week try a workout using your own body weight.
If you are lifting weights and can't complete 2 sets of 12 repetitions for the exercises below - then it makes no sense to be adding weights into your workout.
So swap the chest press machine for press ups (YES ladies full ones - not on your knees. Obviously if you really can't complete one full press up then start on your knees and progress on).
Try the pull up bar instead of the lat pull down. I'm sure you'll agree this has got to be one of the hardest exercises, but please don't be put off.
You may need to ask someone to assist you, if you train with a friend then ask them or ask an instructor, that's what we are here for. They will spot you, by lightly holding your feet and be there to get your chin to that bar. Give it a go.
Get those abs looking fab with some simple crunches, on the floor or a towel is just as effective as anything else.
Why do we use the leg extension? Because it works the front of the thighs.
Well as I've said before, lunges and squats are much more effective so include them into your workout this week.
Onto the arms or some of us refer to them as bingo wings - good old tricep dips on a bench or step to work the back of the arms.
The great thing about all these exercises are that most of them can be done at home, so if you are going to miss a gym session you can always complete some of these at a different time.
I was in the garden yesterday afternoon doing my press ups on the patio, the sun shining, perfect.
Although I'm not sure what my neighbours think:)
There are so many ways you can make body weight training effective. I've suggested 12 reps, but if you work opposing muscle groups with very little rest then you'll incorporate the cardio element. Changing from press ups into pull ups for example.
You can also progress these exercises and make them harder without adding weights. Take squats into jumping squats, or raise one leg off as you perform your tricep dips.
If you are unsure of any of the exercises please seek advice from our fully trained staff and remember once you can complete at least 2 lots of 12 comfortably THEN look at adding weight.
12 is a good number to work to. To change the muscle you have to challenge it, so progress the body weight exercises or go grab those dumbbells.
If you enjoyed the exercise from last week and want to continue working more than one muscle at the same time, well carry on with the squat and press and why not try lunge and row? (working thighs, bottom, arms and back.)
Ask staff to show you how to perform this if you are unsure!
Good luck!
Earlier Top Tips in March
It’s this time of year when it starts to feel a little bit warmer and we see a bit more of the sun.
So do we dare to bare?
Are you going to be comfortable when just around the corner it’ll be time to get out those strappy summer vests?
Sorting through your wardrobe can you still fit in your favourite shorts?
Do you still look buff in your fitted vest boys or are there moobs on show?
My tip to quickly rectify this is to get a programme revamp:
- If you’re a gym user, book in with an instructor and ask for them to include interval training and strength exercises using more than one muscle group.
- My exercise for this week is Squat and Press
- It can be carried out using a barbell or dumbbells and large muscle groups will be working burning more calories.
- Legs, bottom, trunk and shoulders will be challenged.
- Try and complete 2 sets of 12 and build up from there aiming for this at least once a week.
- If you attend classes then why not try BodyPump? Similar exercises are covered and much more.
Time to get ready for the summer :)
Earlier Top Tips
I'm working in the office more this week and as I look around, people have cups of tea and coffee on their desks and there is always someone by the kettle making a brew.
"Do you want a cuppa?" my collegue asks.
"No thanks," I reply, "I've got my water."
I ALWAYS have a 1.5 litre bottle of water/cordial with me wherever I go, which I will have glugged down by midday easy.
Now don't get me wrong, I do drink more than required, but it just made me more aware of how little people drink.
So if there is one good habit you can get into, it is drink more water. I encourage my work friends to have at least a small bottle of water at their desk or have at least 3 cups of water from the machine.
Some people call me the water girl, but if I don't have at least 1.5 litres by lunchtime I start to feel groggy, tired and it definitely affects my training if I work out later:
- So before you exercise, ensure you are hydrated by consuming 200-250ml of fluid 15-20 mins before your workout.
- During exercise take in 150-250ml of water every 10-20 minutes.
- If you are training for over 60 minutes, then consider taking on board isotonic drinks.
- Post workout drinks ensure you keep hydrated and make sure you have replaced the fluids you have lost.
How do you know if you are hydrated??
- Check out the colour of your urine.
- It should be light in colour and relatively odourless.
- Or if you feel thirsty that is the onset of dehydration.
Don't get me wrong I like a good cuppa, but remember:
caffeine is a diuretic, so does actually dehydrate you if you are not taking on other fluid as well
- so for every hot drink I have, I end up consuming more water as it makes me feel thirsty.
- Water is boring I here you say! You can add a little bit of cordial or a slice of lemon/ lime to give it some flavour.
- So you want a better workout and be able to train a little harder, then ditch the cuppas and keep hydrated.
The only downside is the amount of trips to the toilet!
How many drinks of water have you had today??
Not enough I bet!
Happy drinking :)
Kelly
Email Kelly on kelly.potts@kirklees.gov.uk
