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A gym in Spalding for Everybody

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Losing Weight

  • Benifits to strength training

    5 benifits of strength training

    Benefit #1: Maintaining Muscle Tissue

    Around when you turn 30 years old, growth hormones decrease dramatically in the body. Because of this, you could lose about 8-10% of your muscle tissue every decade. Muscles are the basis of your metabolism, so if your muscles decrease by 8-10%, your metabolism will also decrease by 8-10%.

    By strength training twice per week you will change that 8-10% to ONLY 1-2% every decade. That means if you simply strength train twice per week, at age 80 you will be 5-10% less of the person you were when you were 30!!

    Benefit #2: Increased Strength

    Increased strength allows you to lift heavier objects. Shortly after beginning a strength training program, you will find that daily tasks seem much easier. This translates into your personal life on many levels. Think lifting a 10kg weight at the gym and then heading home to lift your 10kg shopping .

    Benefit #3: Improved Bone Health

    Strength training is effective in increasing bone density and strengthening tendons and ligaments. Developing strong bones reduces the risk of developing osteoporosis and decreases the risk of bone fractures.

    Benefit #4: Controlled Body Fat

    Building muscle actually helps to more effectively burn calories. Did you know that muscle burns three times the amount of calories that fat burns?! The more muscle tone you have, the higher your metabolism will become.

    Benefit #5: Decreased Risk of Injury

    Improving muscle strength decreases the risk of falling and other related injuries. Developing strong bones and muscles can help to reduce the severity of falls. Increased strength will also allow your body to be more resistant to injuries, and general aches and pains.

    Now that you know some of the MANY benefits of strength training, let's get to it! Please remember to always practice proper form when weight lifting. For more information, talk to one of our trainers.

  • Being inspired

    We have had a plethora of great sports to watch right now. The Doha world athletics championship, the netball world cup and the rugby world cup etc..... It's a great time to get inspired!

    These competitions are about striving for excellence and working hard to do your absolute best. They are also a great opportunity for new role models to be created.

    There is an increase in obesity, This is not news to physicians and doctors, but little seems to be happening to reverse the trend. In a society that is becoming increasingly technological and sedentary, most people do not have role models of physically active adults in their lives, they seldom walk anywhere due to time constraints and other aspects of life taking priority.

    Lets use the great sporting activities which are currently being shown to create some new role models to help inspire health, well being and determination to meet and exceed goals.

    Everybody's gym team

  • Why you need to introduce mobility training into your workout

    What is mobility? Is it the same as flexibility?

    Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.

    Is mobility more important as we get older?

    It’s important to be mobile at any age. The ageing process can take its toll on the body, so it is important that we stay mobile and supple to combat this.

    What are the main benefits of mobility training?

    Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate 'everyday' aches and pains as well as improve our body awareness.

    Is it ever too late to start mobility training? How soon could you begin to see results?

    It is never too late to start mobility training. Your mobility is always something you can improve. In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff after one or two sessions - but the key is to be consistent with your mobility training. Over time you should see an increase in your range of motion and perhaps improvement in your performance in other activities.

    Can mobility training be incorporated alongside other forms of training or is it a discipline unto itself?

    Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest. The exercises can also be used to recover from other forms of training.

    What kind of ailments could be prevented or reversed with proper mobility work?

    Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises. However, it's important to remember that they should always be performed within a pain free range.

    We hope this helps and to start to ad mmobility into your training, see the tem today.

  • 10 reasons to exercise

    Every day brings with it a new scientific report on the benefits of exercise. Unfortunately, the reports don’t always coincide with each other. Some studies show hugely positive effects, others show hugely negative effects, and some don’t permit any conclusions at all. Although the path of least resistance may lead \nyou to prefer those reports that show no, or harmful, effects of exercise, the truth is that the best way to keep your body and mind in top shape is to be physically active. Almost everyone, no matter what his or her physical condition, can engage in at least some form of bodily exercise. To be most efficient, your exercise regime should follow the guidelines for your age and overall health status. However, each and every one of us can certainly exercise our minds even if our bodies don’t always cooperate.

    I’ve culled through the wealth of data on exercise and health to come up with this list of 10 solid reasons to work that body and/or mind of yours. Here’s the short and sweet on these impressive ways that exercise can keep you in the best possible shape.

    1. Builds aerobic power. Your aerobic capacity is your body’s ability to work at maximum capacity by getting oxygen from the air to your body’s tissues. Ordinarily, people lose about 1 percent a year of their aerobic power or, if you’d like to do the math, 10 percent per decade. If you start calculating at the age of 40, this means that people can lose 30 percent of their maximum aerobic capacity by the time they reach age 70. That’s a lot of unnecessary huffing and puffing. Both long-term and short-term exercise training studies show that you can cut this loss in half so that you’re losing 15 precent rather than 30 percent in that 30-year period. Many of the other benefits of exercise stem from this basic fact, so if you remember nothing else from this list, building aerobic power is your most important reason to exercise.

    2. Reduces blood pressure. Chronic hypertension is the number one form of heart disease. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet.

    Exercise helps reduce your blood pressure, in part, by attacking the plaque in your arteries. As the arteries widen, the blood flows through more freely, and your blood pressure eventually starts to drop. Hypertension also decreases as the result of exercise because your heart, a muscle, is getting a workout. The stronger your heart muscle gets, the greater its ability to pump blood through the arteries, which also helps to reduce your blood pressure.

    3. Lowers Type 2 diabetes risk. You’ve probably heard that an increase in the prevalence of Type 2 diabetes is becoming a world-wide public health crisis. Even if you don’t care about the health of the world, you should care about your own risk of diabetes. The complications of adult-onset Type 2 diabetes pose a serious risk to your physical well-being. By engaging in regular physical exercise, you improve your body’s ability to metabolize glucose, the key to staving off this disease.

    4. Maintains immune functioning. Your immune system is what protects you from infection and other chemical toxins. The immune system also plays a role in maintaining a healthy response to stress more on this later). Although for many years, researchers talked about “immune senescence” as an inevitable result of aging, we now know that the studies showing these inevitable declines were conducted on people who didn’t exercise. Even short-term exercise programs can reverse some of the deleterious effects of aging on this sensitive, complex, and crucial regulatory system which controls so much of your everyday health.

    5. Reduces body fat. Your BMI, or body mass index, provides an approximate measure of your overall metabolic status. If you’re in the overweight to obese categories now, a regular program of aerobic exercise can bring your BMI down to normal levels mainly by swapping the fat for the fat-free tissues in your body. The good news is that the more you exercise, the more you are able to work off your body fat because muscle “burns off” more calories, effectively speeding up your metabolism.

    6. Keeps bones strong. Another normal age-related change is the loss of bone mineral strength. Here again, the magic number of a 1 percent loss per year seems to be the considered wisdom of how fast our body’s bones get thinner and weaker. Once again, though, exercise is the key to maintaining your bone’s health. The specific form of exercise required for bone strength involves resistance training in which you lift weights. The amount of resistance training varies according to your age and physical strength, but it’s got to be more than just picking up a gallon of milk and moving it from the grocery bag to the frig. You need to spend no less than an hour a week of increasingly strenuous weight-lifting until you reach your maximum potential.

    7. Builds muscle mass. Resistance training also builds your muscles. In fact, the tension of your muscles against your bones is what also helps your bones get the maximum benefit of weight lifting. If you don’t engage in regular weight-lifting, you’ll lose muscle strength at the rate of – guess what—1 percent per year. If you do, you can cut this – guess again—in half. In fact, the process of “sarcopenia,” which refers to normal loss of muscle strength with age, is best reversed by this type of exercise. Keeping your muscles strong also helps you stay more aerobically fit and helps you maintain a healthy lean (or fat-free) body mass.

    8. Improves breathing. Aging affects the tissues of the lung in some ways that can’t be changed by exercise. However, exercise can improve your breathing by strengthening the muscles that help your lungs open up to bring in oxygen and compress to push out carbon dioxide. Exercise also improves the efficiency with which oxygen permeates the cells of your body through its effects on aerobic capacity. While the non-exercisers will have to stop their workout to catch a breath, you’ll be able to push on past them due to this greater efficiency of your breathing capacity.

    9. Boosts your energy. Because your body is functioning more efficiently, you’ve got more oxygen to fuel your body’s cells. You also feel fewer aches and pains and have greater strength. As a result, you can go about your daily activities feeling less fatigued, stressed, and weary. Although going to the gym early in the morning or late in the afternoon may feel like the last thing you have energy to do, once you build exercise into your daily routines, these workout bouts will actually seem less tiresome because you’ll feel more mentally and physically capable of carrying them out.

    10. Reduces the risk of arthritis. The most commonly experienced chronic illness in middle-aged and older adults, arthritis occurs due to abnormalities in the cartilage and outgrowth of bones in the joints. Unlike the other physical benefits of exercise, reducing the chances of arthritis doesn’t depend on heavy duty aerobic activity or even weight training. In fact, you may actually heighten your risk of arthritis if you do too much of the wrong kind of exercise. Running on the pavement, particularly in shoes that aren’t appropriately cushioned, can cause you to be more likely to get arthritis. Instead, you need to engage in stretching and flexibility training through yoga, Tai Chi, or other ways to increase the range of movement of your joints. This will lower your risk of injury through muscle tears or torn ligaments, and in the process protect your joints from damage caused by overuse.

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