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. 

KettleBell Workouts for Weight Loss

                                                       

Kettlebell Set

When you are trying to lose weight, it can be easy to get bored at the gym. The good news is that you can combine cardio with weight lifting to speed up your workouts and fat loss. One of the best pieces of equipment you can use is the kettlebell. Kettlebells may seem intimidating but anyone can use them. Here are four kettlebell exercises you can do to lose weight.

Kettlebell Swing

This classic kettlebell exercise will get your heart rate up and work your entire body. Begin with your feet hip width apart and get into a squat position, placing the kettlebell between your legs. As you stand up, swing the kettlebell up until your arms are parallel with the floor. Swing the kettlebell back down between your legs as you squat back down. You can up the intensity by using only one arm, but make sure you are using a weight you can control. If this move is too intense, simply do goblet squats. Keep your chest up and put all of your weight in your heels as you squat. Hold the kettlebell close to your chest, with your elbows bent. As you get stronger, you can begin swinging!

Kettlebell weights

Kettlebell Deadlifts (Regular and Single Leg)

Deadlifts are a great lower body workout that often get overlooked for squats. For a traditional kettlebell deadlift, stand with feet hip width apart and slightly bend your knees. Bend at the waist while lowering the kettlebell down to the ground. Keep it close to your thighs and shins. Stand all the way back up for one rep. For a single leg deadlift, you will do the same move, but with one leg extended behind you. Hold the kettlebell on the same side as the leg that is planted on the ground. This is a great way to build strength and balance. Just be sure you are keeping your back straight and can control the movement. If you need to hold onto something for balance at the beginning, that is okay!

Turkish Get Up

This is an exercise that might feel a little silly but will work your entire body. Begin by laying on your back with your right hand holding the kettlebell high into the air. Your left arm is on the ground and your right knee is bent with your foot flat on the floor. Using your left arm and right leg, raise yourself up until you are standing, keeping your eye on the kettlebell the entire time. The beginning motion will feel like a reverse plank or flip dog pose in yoga. After you are standing, reverse the process until you again laying back on the ground. This exercise takes a bit of coordination, so take your time in the beginning. Make sure to do both sides so you work your body evenly.

The Windmill

This exercise will work your arms and core muscles, especially your obliques. Stand with your feet wider than hip width apart and turn your right toes out while holding the kettlebell in your right hand. Raise your left hand above you and keep your eyes on that hand. Shift your hips to the left and slowly bend your body towards your right side with the kettlebell almost touching your toes. You can increase the intensity by holding a kettlebell in both hands. Make sure to work both sides of your body evenly and do not shift you weight back into your heels. You want to stay as flat as possible.

Kettlebell Rack

Working with kettlebells is a great way to combine cardio and strength training. You will burn more fat and boost your metabolism by doing these exercises. Remember to start with a relatively light kettlebell that you can control. As you progress, you will switch to heavier kettlebells. You will be strong and lean in no time!

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

10 Reasons and Benefits Why Women Should Be Weight Lifting

Ladies Weights 

Lifting weights is not just for men or professional body builders. Unfortunately, many women avoid the weight room because they do not want to become bulky or lose their curves. Instead, they spend all of their gym time doing cardio and possibly lifting a few light weights. While cardio is important, it should not be the only exercise that women do. Lifting weights, including heavy weights, has a ton of benefits for women. Here are ten reasons why women should lift weights.

                                 

Best Kettlebells

1. Burn Fat

Muscle burns more calories than fat. If you want to lose weight and have a lean body, then building muscle is the most efficient exercise. Combining cardio with strength training will supercharge your workouts and make you burn fat more quickly.

2. Get Strong

Lifting weights will make your muscles stronger. You will be able to do more in your daily life and not have to rely on others to do difficult tasks. Lifting weights will prepare you for anything life throws at you.

3. Increase Metabolism

As you increase your muscle mass, you will also increase your metabolism. Muscle burns more calories than fat, even when you are not working out. Lifting three times a week will make you a fat burning machine and also increase your energy. Plus, you can eat more.

4. Change Body Shape

The best way to get a toned, lean shape is to lift weights. Cardio will burn calories, but it will not change your overall shape. Muscle is smaller than fat, so your clothes will fit better and help you get a flat tummy and smaller waistline.

5. Increase Bone Strength

Lifting weights not only strengthens your muscles, but it also increases your bone strength. Your bones’ density will also increase while lifting weights. This also means the resistance of weights decreases your risk of developing osteoporosis later in life.

                             

Weights for women

6. Become More Athletic

If you want to become a better runner, swimmer or overall athlete, then building muscle is essential. You will increase speed, endurance and agility. Seeing your overall performance improve and hitting new PR’s will inspire you to hit the gym even more.

7. Increase Mental Strength

Taking on a superset of heavy weights takes quite a bit of mental strength. As you improve your body, your brain will improve as well. You will also learn how to push through difficult challenges and increase focus.

8. Improve Heart Health

Cardio is great for your heart, but so is weight lifting. Your body works differently when you lift weights and studies have shown that your blood flow increases during lifting sessions. This will improve your heart health in a different way than cardio.

9. Increase Flexibility

You may think that pumping iron will make you inflexible, but lifting weights actually increases your flexibility. With every rep, you put your muscles, tendons, and joints through a full range of motion, improving your flexibility.

10. Increase Confidence

Lifting heavy weights will make you feel awesome. Being able to conquer a new set of weights leads to a great sense of accomplishment. Plus, lifting weights can be hard. Every time you successfully complete a session, you will know you are tough and can do hard things.

                                

Kettlebell weights

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

7 essential supplements critical for success in Triathlon

If you are training for a triathlon, then you know proper nutrition is key to success. You should be loading up on healthy carbs, protein and fat every day. However, there can sometimes be a gap in your nutrition. (You can only eat so many salads, after all.) If you find that you need help meeting your nutrition goals, here are seven supplements to fill in the gap.

1. Protein Powder

A protein shake is perfect for a post workout meal. Your body will quickly absorb the protein to help your muscles recover from strength training or power up after an intense cardio session.
Whey protein is the most popular for a reason. It contains amino acids needed for quick absorption and helps you become leaner faster. 

2. Creatine

If you are looking to become stronger and faster, then creatine can help you. Creatine has been shown to literally make you stronger. And if you have ever struggled at the end of a swim workout, then you know that not enough strength can lead to a literal do or die situation. Look for creatine monohydrate like BSN DNA Creatine when shopping.

3 Multivitamin

This might sound basic but a good multivitamin can take your training to the next level. You may think your body is getting along fine, but you can improve your performance by properly meeting all of your nutritional needs. Vitabotics Wellman Sport tabs have all the traditional multivitamin ingredients plus Siberian ginseng extract and co-enzyme Q10.

4 Preworkout
If you struggle to start a transition run or finish a brick, then consider adding in a preworkout drink. These energy boosters do more than just your basic cup of coffee. Caffeine, vitamins and minerals come together to help you kill a workout. Try the appropriately named 5% Nutrition Kill It from Sport 4 Plus on your next brick.


5 BCAA’s

Branch chain amino acids are useful before, during, and after exercise. If you need a boost before or during your brick, then take your BCAA’s. If you find yourself tired, depleted of energy, and sore after your more intense swimming sessions, then BCAA’s can speed up the

recovery process. BCAA’s come in powder form or capsules like the Optimum Nutrition BCAA 1000.

6. Vitamin D

Vitamin D is also called the sun vitamin because our bodies naturally make it when exposed to the sun. If you become depleted in Vitamin D, you seriously injure your bone health and increase your risk of developing cancer. Make sure your body is getting enough of this important vitamin by supplementing with something like the Reflex Nutrition Vitamin D 100 x 2000iu tabs.


7. Iron

If you are a woman triathlete, you are especially prone to anemia. Iron deficiency can lead to a whole host of medical problems that will keep you from training. Iron supplements can boost your iron intake without eating insane amounts of red meat. There are 100% natural supplements available like the Spatone Iron+ 28 Day Pack.

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

How to choose the Best Quality Supplements

(Sports4plus personal trainer talks about the Best Quality supplements)

What ever challenge you set your sights on whether your aiming to get fit this year or take on the next triathlon race,  weight loss.  You need to the right nutrition to aid you in reaching your goal! After all your success in reaching your endgame is what we’re here for. We have a range of products which have been used by Top endurance athletes, bodybuilders and fitness addicts. And including renowned BSN ambassadors such as Dr Sara Solmon, Kevin Richards and Scott Herman.

  Ø  Supplements for Weight loss

  Ø  Supplements for Muscle growth

  Ø  Supplements for Beginners

  Ø  Supplements for women

  Ø  Supplements for hair growth

  Ø  Supplements for skin

  Ø  Body building diet

  Ø  Body building supplements for triathlons and endurance sports

At Sport4plus.com, we’re committed to helping you reach you goals in a cost-effective approach to training. We’re the alternative without the high costs of new personal trainer and nutritionist, we can provide providing the you with the latest cutting-edge products enabling you to reach you endgame!

  

  Ø  Protein products http://sport4plus.com/product-category/protein-powders/

  Ø  Creatine products http://sport4plus.com/product-category/creatine/

  Ø  Health supplements http://sport4plus.com/product-category/health-foods/

  Ø  Shakers and Bottles http://sport4plus.com/product-category/shaker-water-bottles/

  Ø  Multi-vitamins and Minerals http://sport4plus.com/product-category/multi-vitamins-minerals/   

  Ø  Amino Acids http://sport4plus.com/product-category/amino-acids/

  Ø  Pre-workout products http://sport4plus.com/product-category/pre-workout/

  Ø  Health foods http://sport4plus.com/product-category/health-foods/

Find out more

  Ø  Twitter https://twitter.com/sport4plus

  Ø  Facebook https://www.facebook.com/sportfourplus/?ref=bookmarks

  Ø  Instragram https://www.instagram.com/sport4plus/

  Ø  Google + https://plus.google.com/u/0/b/116648111362046039755/116648111362046039755

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