Running with weights how to boost your fitness

Running with weights

Is there any point to running with weights, strapped to your ankles, holding them or carry a backpack with weights in them? Regards to online forums or in the fitness community it's the least most discussed topic. In the fitness community as a whole there are more pros and cons than you can shake a stick at. Doing it the right way will help build your fitness instead of injuring yourself and causing nothing other than additional problems in the future.

For decades the armed forces have trained with weights and given the impression that you would need to ultra fit to do so - WRONG. Anyone can improve fitness whatever the goal regardless if it's to lose weight or attempt the next triathlon. Our personal trainers have mixed views to using weights - don't use ankle or wrist weights, why not I hear you ask? Continuous running with weights either held or attached can put pressure on your joints and after regular prolonged use can cause injury of in your shoulders, arms or legs.

Is running with weights effective

Running is a great exercise for burning calories as many of you know already. A weighted vest has a number of benefits firstly it decreases the risk of injuring yourself, without putting pressure on your body's joints allowing you free movement to concentrate on the exercise. However bear in mind that 5lbs can make a difference in variation to your workout especially if your not used to it. Regular training you can expect to see an increase in stamina and endurance. There are big cardio vascular benefits to be made, increasing your VO2 max. Like for example lifting weights in a gym, it strengthens your bones as well as your muscles.

Running with a rucksack

With the right backpack, not a big bulky one that annoyingly swings either way when your running. Instead our personal trainers recommend you use one with a belt to strap around your mid section that will sit comfortably on your back when you exercise. Avoid bending forward too much when you run, keep your head and chest up and shoulders back. If you can't find a big weight plate, try filling your backpack with books! Keep pushing yourself regularly and time yourself and beat your own running times, or try interval training with short sharp sprints. Try this beak into a sprint for 30 seconds then repeat 5 times and eventually work your way up to 10 times.

Weighted vest VS Rucksack

Why not mix both together or at least find what works best for you!


Shakers and Water bottles

If your training with a full rucksack on your back, our personal trainers recommend you stay hydrated especially in hot weather. Why not carry one of these in your rucksack:


Optimum Nutrition SmartShaker 800ML

Reflex Nutrition Stainless Steel Shaker 739ml Shaker

PhD Nutrition Stainless Steel Shaker 750ml Shaker

Co-Written with our Sport4Plus personal trainer and Lillian Bauer a Professional Physio, who has completed 3 full marathons, 13 half marathons and several 10k's and 5k's.

High Intensity Training HIT what benefits are there? what are the exercises?

What is HIT training and how can it help

High Intensity Training (HIT as it is commonly known as) is essentially the performance of repetitive quality training exercises to point to muscular failure. The pattern follows periods of intense exercise followed by rest then interval exercise. So for example imagine sprinting upstairs, resting for one minute at the top and then walking downstairs. 

How many should I do?

Independent research has discovered that ultra bursts of exercise regardless of age or level of fitness can boost endurance, increase metabolism, regulate your insulin levels and shed fat . Ideally people who are exercising for weight loss or who want to stay health reap the most rewards from regular HIT. Our Personal Trainers advise pushing yourself by working 80% of your 1 rep maximum effort with the aim of 8-12 reps, meaning your rest period should last no longer than 120 seconds. Always have the goal of doing more each time you exercise than in your previous happy. When you can achieve 12 reps try adding weights to your workout. It sounds tough, that's exactly the purpose behind it, bear in mind - working harder plus higher oxygen equals greater calorie burn! Raising your metabolic rate will make your body continue to burn more fat even after your workout. 


HIT Workouts 

Our Personal Trainers Recommend performing at least 2 x 3 Each Week

Exercise                                                    Sets                                         Reps
Squat                                                         1                                              12 -15

Dumbell Pullover                                     1                                              8-12

Leg Press                                                   1                                             12-15

Dumbell Bench Press                               1                                              8-12

Machine Row                                            1                                              8-12

Pull Ups or Knee Ups                               1                                             10-15

Tricep Extension                                       1                                             10-15

Leg Curl                                                     1                                            10-15

Jumping Jacks                                           1                                            8-12


Burpees                                                       1                                            8-12

Co-written with Sport4plus and Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5k's. 

How would your fitness compare against Football Worldcup Players

Many times has our in house personal trainer been asked how to avoid the boredom of training and throw something into the training mix. It's surprising that variety in your training can be fun while boosting your level of fitness, reaching for a new goal or weight loss. 

The average footballer can expect to play for two hours and expect to run up to 10 km each game, which includes 40 fast sprints and achieve a running speed of 30 kph. In order to stay ahead in training your have to combine different exercises. 

Without going too deep into the science behind aerobic workouts, in other words your body will have to work at 50 - 70 percent of max speed, phosphocreative means training is over 85 percent and lactate training is at 70-95 percent. 

Layman’s terms
Three elements are at work here:
1.   'aerobic’ means football players can train at lower-intensity for a long time e.g. a football match.2.   ‘Anaerobic immediate’ covers a player’s explosive power generally in short sharp bursts e.g. when player has to intercept or aim for the goal.3.   ‘Anaerobic short-term’ for the player to keep repeating a high intensity activity when his body is shifting lactic acid around the body e.g.  going on the defensive or making an attack on another player.

Here are a few of the best supplements that can be found one our website www.sport4plus.com and that are used frequently by all worldcup football players:

Amino acids 

Anabolic Designe AminoTaur Essential 585g tub

 


Animal Juiced Aminos 368g Tub 

Animal Nitro 44 Packs

Protein supplements 





CNP Professional Pro Peptide 2.27kg 

Our personal trainers have three cool exercise for you to try out, let us know your time bellow and Gareth Southgate might give you a call!

  
The 4-Minute Drill (Aerobic)WHAT TO DO:Use cones to measure out a distance of 100m (the approximate length of a full-sized football pitch), with cones placed at regular 10m intervals. Run up and down the full 100m line as hard as you can for four minutes and measure the total distance you cover. Rest for two minutes then repeat the exercise. Now work out your average distance per set by dividing your combined distance over the two sets in half and check your times against the chart below.HOW YOU RATE:Sunday League footballer = 1000mGood amateur footballer = 1100mChampionship footballer = 1200mPremier League footballer = 1300m+

Relay 100s (Anaerobic immediate / Phosphocreatine)WHAT TO DO:Measure out a distance of 100m (the approximate length of a full-sized football pitch) and sprint the distance as fast as you can. Repeat this 6-8 times in a set, with 40 secs rest in between each repetition. Measure your time for each rep, then add the times together and divide by however many reps you completed in order to work out your average time per 100m. If you choose to do a second set, allow 2-3 mins of recovery first.HOW YOU RATE:Sunday League footballer = 18 sec/100mGood amateur footballer = 16 sec/100mChampionship footballer = 14 sec/100mPremier League footballer = 12 sec/100m

Sprints (Anaerobic short-term / Lactate)WHAT TO DO:Set up a 25m shuttle-run course with cones every 5m. Perform shuttle runs (run to the first cone and back, then run to the second cone and back etc) for 30 secs and record the total distance covered. Repeat the shuttle run six times with 30 secs recovery in between each set. Divide the total distance covered by the number of sets performed to work out your average distance covered.HOW YOU RATE:Sunday League footballer = 90mGood amateur footballer = 100mChampionship footballer = 110m

Premier League footballer = 125m


Co-written with Sport4plus and Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5k's. 

Optimum nutrition – what is protein powder and creatine?

So, if I already get protein and creatine in my diet – why would anyone need supplements anyway?

Both supplements are used by athletes, body-builders, fitness freaks and gym users who are aiming to lose weight. In the long term you’ll notice you’ll be able to do extra reps and sprints keeping you going for longer.   When combined both have very different effects on the human body, each complimenting each other.

Creatine

·         Yes, we eat Creatine and Protein in our diet, however the average western diet means most people struggle gain enough of each.

·         5g per day is the ideal intake for Creatine when consumed with a healthy diet.

·         When working out Creatine is used quickly and provides on average energy for 10 seconds.

·         Creatine draws in water molecules where it is stored in the body keeping your muscles hydrated for longer.  

Protein

·         Protein is made up of amino acids which repairs and build muscle, after it’s broken down by the body.

·         As a macronutrient it’s used as energy and contributes to the daily calorie intake.

·         Protein helps with weight loss, makes you concentrate better and can stabilize you blood sugar levels.

·        Supports your bones as well as muscles by absorbing more nutrients into your body.

Creatine BSN Supplement

Easily absorbed in your body and replenish creatine stores, fueling your muscles during periods of high intensity exercises.

http://sport4plus.com/product/bsn-dna-creatine-216g-tub/

Protein powder BSN supplement

Essential for muscle growth and helping to repair the body’s and over time increasing the muscle mass through regular training. The product comes with a multi flavour blend and low in sugar making it an ideal choice.

http://sport4plus.com/product/bsn-syntha-6-edge-740g-tub/

Whey protein Mutant supplement

When it comes to fast, noticeable and lean muscle whey protein mutant is by far one of the best supplements on the market. Regular training and taking the protein powder will ensure you reach your goals.

http://sport4plus.com/product/mutant-whey-4-5kg-bags/?doing_wp_cron=1528557114.4189059734344482421875

Co-written with Sport4plus and Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5k's. 

Ab Exercises For Weight Loss

(Sport4plus personal trainer demonstrates how to properly do crunches)

Crunches for Abdominal Strength

Everyone wants a flat stomach. A six pack abs are probably the most coveted aspect of a fit body. While having a nice looking stomach is great, it is not the only reason to work your abdominal muscles. Having a strong core will help you in every aspect of your life. You will be more flexible, athletic and stronger. Having strong abdominal muscles will give you a strong base to let you live your best life.

So which exercises are best for strengthening your core? It turns out that a basic abdominal crunch is the best exercise you can do. This might be surprising considering the amount of different abdominal exercises and machines available. However, when a crunch is properly executed, it works your abdominal muscles the most. In addition to a basic crunch, you can do different variations to work all of your abdominal muscles. For all of these exercises, make sure you keep your lower back flat on the floor and lift from your abdomen. Do not strain your neck and keep your belly button pulled in toward your spine. Here are four crunch variations you can do to have your strongest abs yet.

1. Reverse Crunch

This exercise will work your lower abdominal muscles. Lay on your back and place your hands on the floor. Bend your knees, keeping your feet on the floor. Slowly lift your feet without swinging them up. Use your abdominal muscles to lift them up. Bring your knees as close to your chest as you can and then slowly lower your feet back to the ground.

2. Double Crunch

This move combines the reverse crunch and the regular crunch. When you lift your shoulders off the mat, lift your glutes up so that your knees and chest met above your stomach. Be sure to control each movement and do not strain your neck to meet your knees. This move can really make your abs burn and works both upper and lower abdominal muscles.

3. Bicycle Crunch

This is a classic move that you have probably seen on many exercise videos. Lay flat on your back and keep your hands behind your head. Always rest your fingers lightly on the back of your hand and do not pull on your neck. Bring your right knee towards your chest while lifting your left shoulder towards it. As you extend your right leg, bend your left leg and bring it towards your right shoulder. You are making a full body cycling motion. This is great for working your obliques, the side abdominal muscles.  

4. Medicine Ball Crunch

Using a medicine ball can help you get a fuller range of motion when you crunch. These may not feel more difficult when you do them, but you will feel a difference the next day. Lay on your lower back on the medicine ball with both feet planted firmly on the ground. Make sure you feel comfortable and stable before you begin lifting your torso. Place your hands behind your head and lift your shoulders up like a regular crunch. You will be able to lay farther back than you can on the ground, which will work your ab muscles more. If you want to up the difficulty, you can try to lift one leg up while you crunch like a double crunch!

Crunches are for more than just looking good. They are necessary if you want to build your strength in your abdominal muscles. You can do crunches every day, just be sure to keep perfect form when you do each move. Take your time and breathe through each movement. This will help you get the most from each move and you will have a strong abdominal wall in a few months!

Written by Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5k's.