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  • What is Strength training

    Strength has been defined as “The maximal force that a muscle group can generate at a specific velocity”
    The secret behind gaining strength has been described to lie within compound exercises. Compound exercises have often been recognised as key in improving overall strength in a number of muscle groups at once, providing maximum muscle fibre recruitment and allowing for more muscles to be worked in fewer exercises. Below are a few of the best exercises for gaining strength and I’m 100% sure anybody using these exercises as part of a gym program will be happy with the results.

    To see the exercises in action - check out Wisdom Wednesday on Facebook and Instagram.

    The Squat

    The first exercise is the squat.

    The leg muscles and the gluteus maximus are the largest muscles in the body, which have the largest cross sectional area and provide the most force. Many people consider the squat to be the go to exercise for working the majority of the lower body, however, as well as using quadriceps/hamstring groups and the gluteus maximus, all the muscles primarily used to generate movement, the upper half of the body is also worked in the squat exercise. In the squat the upper body provides a crucial element by controlling the amount of stress that is put through the lumbar spine. This means while working your legs you also work to strengthen your core and several muscles in the upper body. By integrating several muscle groups at once more hormones are released which can aid in strength and anabolic gains.

    The Deadlift

    DEADLIFTS are an often neglected exercise during a workout due to the fact that it can sometimes be difficult to know what training day to assign it to… is it back, or is it legs? Most fitness professionals would say that it fits well with ‘back day’ as it stresses what is argued to train the erector spinae. However, did you know the deadlift also works quadriceps, hamstrings, glutes and, of course, the core.This compound movement is a stand out exercise in its own right but is also very useful in developing strength off the ground where the deadlift is also useful as a power training exercise. To gain maximum strength in training deadlifts with slower repetition are best as they allow for more muscle contraction and fibre recruitment.

    The Bench Press

    Bench press is one of the more well-known exercises by people striving for both strength and that classic ‘beach body’ physique. Although the bench press is an exercise used to gain more localised strength- it is still a very effective compound exercise.There are several variations of the bench press that are commonly performed, for example the medium grip barbell bench press, barbell incline bench press, decline dumbbell bench press and the close grip version- which acts to place more stress on the triceps. Adding both stress to the triceps and chest, the close grip bench press in particular is a useful compound exercise for gaining upper body strength.

    We hope this helps with your training and for more information come and see us at Everybody's - 01775 768500

  • Fitness Over 40

    At Everybody's Gym we help all ages, shapes and sizes get active. We always have lots of advice for any ages and goal but this blog is for the over 40s.

    This is our advice...

    1. Don't skip the warmup

    As we age, our muscles and tendons become less flexible and more subject to injury. A solid 10- to 15-minute warmup of light motion helps counteract that unavoidable truth. It’s time to start thinking of the warmup not as a thing you do before the workout, but rather the first part of the workout.

    2. Try not to be too busy

    Middle age is a demanding time. Kids, a spouse, a job, your community, and maybe a minute for a hobby conspire to leave very few hours in the day for you to spend on fitness. But you have to make it happen. Here are a couple of strong options:

    • Exercise early in the morning, before things go wrong with your day that could impinge on your workout time.
    • Make exercise a necessary part of your daily routine. For example, bicycle to work.
    • Exercise with your family to combine quality time with exercise.
    • Find a workout buddy who will harass you into showing up even when it’s hard.

    3. focus on flexibility

    Flexible muscles and resilient joints will prevent you from sustaining a sidelining injury you may not fully recover from. The best way to insure them is to build in a cooldown stretching routine lasting 10 to 20 minutes at the end of your workout. Stretching while muscles are warm is a flexibility-force multiplier. Take advantage of it.

    4. Structured workouts

    Those crazy workouts of our 20s are no good anymore. One-rep maxes, rounds in the right, lifting tractor tires like Rocky are still within our capacity, but we pay for them with soreness and injuries.

    Instead, focus on medium-weight, medium-rep exercises with large ranges of motion. Good calls include:

    • kettlebells
    • barbell exercises
    • Flexibility training
    • cardiovascular training

    These exercises produce exactly the kind of strength and flexibility your older body needs.

    5. Mind what goes into your body

    No, you don’t have to deprive yourself of all earthly delights to stay fit and healthy. But fueling your 40-plus bod with the right balance of whole grains, protein, veggies, and fruits can help keep you energized and strong. Be sure you’re getting enough of the right nutrients, whether from food, protein powders or supplements.

    For any other advice come and see us at Everybody's gym

    01775 768500

  • 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

  • Ways to Motivate Yourself to Go to the Gym

    Being active has many benefits, everything from heart health to sleep quality to brain function, but knowing it’s good for you doesn’t always mean it’s easy to go to the gym. If you’ve been having trouble getting into a workout routine, take a look at a few proven methods for getting off the sofa and breaking a sweat.

    1. DRESS FOR A WORKOUT, EVEN IF YOU’RE NOT FEELING UP TO IT.

    In many ways, pulling on a T-shirt or a pair of yoga pants is even more important than heading out the door to go to the gym. Reaserch has shown that our brains are susceptible to “enclothed cognition,” a technical way of saying that dressing for the part can help fuel your ambition to complete a chosen task. If you’re in full workout gear, you’re far more likely to head out the door.

    2. MAKE A COMMITMENT WITH A FRIEND.

    It can be helpful to have an accountability partner, so make plans to have a joint workout with a friend. Feeling that someone else is counting on you to attend will make it less likely you’ll skip the session. Even better, seeing your friend perform—running a longer distance or lifting heavier weights—may also give you the motivation to push yourself, and you can share tips and celebrate each other’s progress.

    3. GET A PLAN.

    If you’re just looking to get active, there’s nothing wrong with going to a gym and investing time in whatever equipment or activity strikes your fancy. But the downside of those aimless visits is that skipping them doesn’t feel like you’re impeding progress toward a goal. After a break-in period, it’s best to imagine a finish line—losing weight, increasing endurance, adding muscle, or a mixture of each—and focus your energy on working toward it.

    4. CONSIDER A TRAINER.

    Certified fitness instructors add to the cost of your workout, but they can also add a lot of tangible value. An expert can design a program based on your goals, show you how to use equipment, and provide tips on nutrition. Having them present while you start out could compel you to stick with it.

    See you soon at the gym

    Everybody's gym team

  • Spotting Techniques And Rules Everyone Must Know

    Before we begin, there are a few things to note on spotting. If your lifter cannot get the weight up at least mostly by themselves, he or she should back off, lighten the load, and work up from there. When pride takes over and the weight is too heavy, form and technique will break down and this leaves the lifter highly prone to injury.
    It is not beneficial for strength building when proper form is neglected. It is important to concentrate on technique first (even with lighter weights) in order to build, fire, and strengthen the correct muscles necessary for heavier weights and to stay injury free. Smart lifters and good coaches are far more concerned with (or at least they should be) a proper and technically-sound lift than a dangerous desperate effort to “just get it up” any way they can. We can push a lifter safely and without sacrificing form by using proper spotting techniques.

    The idea behind spotting is not to lift the weight for the lifter (that defeats the purpose completely,) but rather to be there to support proper form as you allow your lifter to “struggle” through weights that he or she might not be able to manage safely alone. As you spot, let the lifter fight through the “sticky spots” a bit and do not lift anything for him or her. You can assist when he or she actually does get stuck or slow a great deal in several ways. This relationship between the spotter and the lifter is in fact is the biggest benefit to the lifter’s strength building and is your biggest role.

    Nonetheless, as a spotter it is important to be prepared for anything.

    The Spotter Stance

    Spotters should use a widened split stance to create a larger base of stability. To do this, you set one foot in front and the other one staggered behind. Maintain a tight and upright trunk and core, and adjust your hand placement according to the lift. Make sure both you and your lifter know what you are about to do by establishing the rep range and the goal ahead of time.

    If you need help in the club please let the Everybody's staff know.

    Everybody's gym team

    01775 768500

  • 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.

  • How Long Does it Actually Take to Form a New Habit?

    For some people exercise and the way it makes you geel can become a habbit and fo others it can be an effort. This blog is aimed to give you some idea of how to build your exercise into habbit.

    Phillippa Lally is a health psychology researcher at University College London. In a study published in the European Journal of Social Psychology, Lally and her research team decided to figure out just how long it actually takes to form a habit.

    The study examined the habits of 96 people over a 12-week period. Each person chose one new habit for the 12 weeks and reported each day on whether or not they did the behavior and how automatic the behavior felt.

    Some people chose simple habits like “drinking a bottle of water with lunch.” Others chose more difficult tasks like “running for 15 minutes before dinner.” At the end of the 12 weeks, the researchers analyzed the data to determine how long it took each person to go from starting a new behavior to automatically doing it.

    The answer?

    On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit.

    In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life — not 21 days.

    Interestingly, the researchers also found that “missing one opportunity to perform the behavior did not materially affect the habit formation process.” In other words, it doesn’t matter if you mess up every now and then. Building better habits is not an all-or-nothing process.

  • BCAA's

    What are BCAAs?

    Muscle protein is made up of 20 amino acids — 9 essential and 11 non-essential. Essential amino acids can’t be synthesized by the body and need to be included in your diet. Three of the nine essential amino acids are known as branched chain amino acids (BCAA); these are leucine, isoleucine and valine.

    Leucine is a particularly important BCAA as it acts a signal that ‘switches on’ muscle protein synthesis (the process of building muscle). BCAAs are found in a variety of high-protein foods and are also available as a supplement in powder or capsule form. (See our supplement shop in the foyer)

    How do BCAAs work?

    Eating a meal high in protein and BCAAs will increase your body’s rate of muscle protein synthesis. This is important as you need to be in a positive protein balance to gain muscle. In your body, there’s a continuous muscle protein turnover, with periods of increased muscle protein synthesis (MPS) and periods of muscle protein breakdown (MPB).

    If your total muscle protein synthesis exceeds muscle protein breakdown, you will be in a positive protein balance and will gain muscle mass. On the flip side, if MPB exceeds MPS, the overall result will be a loss of muscle.

    Using a BCAA supplement can help increase your body’s muscle protein synthesis rates. This increased synthesis rate will result in a positive protein balance and subsequently increase the likelihood of muscle gain.

    When to take BCAAs

    There’s evidence to suggest that there’s a saturation point and that MPS rates will return to baseline regardless of the amount of amino acids ingested at a particular serving. So, a good tactic would be to consume BCAAs at regular intervals throughout day OR at intervalsin your workout, alongside meals that are low in protein and BCAAs.

    Although the evidence shows that ingesting BCAAs without the other essential amino acids isn’t enough to enhance muscle mass, as with most things in the field of sport nutrition, context and relevancy are key.

    The current view in the sport nutrition literature is that adding BCAAs to a meal with low protein content will help to maximise your body’s muscle protein synthesis rates.

    It could also be of benefit to those who struggle to eat enough protein due to the satiating effect of a high protein diet or altitude induced hypoxia.

  • Techniques For Overcoming exercise Procrastination

    1. We don’t know how to start or what comes next.

    Too often, we find ourselves procrastinating, because we’re not sure what to do first. We feel overwhelmed, confused, or disorganized. We put off getting started, because we’re not sure what the first step is.

    This kind of procrastination is less an avoidance of the task, and more an avoidance of negative emotion. No one likes to feel incompetent or clueless, so who can blame us for turning our attention to Netflix or even cleaning the bathroom instead. Indeed, when we put off the task at hand by doing other tasks, it’s called productive procrastination. And anyone who’s ever organized the files on their desktop or shopped online for an upcoming event instead of doing work knows what I mean.

    Solution: use our knowledge and our free Programme system every 18 visits to get started!

    Getting help at the start of your fitness journey or even half way through when you have hit a wall can be a great way to get in the right frame of mind.

    2. We're afraid of failure.

    A dash of perfectionism isn’t all bad. After all, high standards lead to high-level work. Bruno Mars, Serena Williams, and Beyonce are all self-proclaimed profectionists. But sometimes high standards have the opposite effect. We blow off our goals, convinced there’s no way we can meet the standards we set for ourselves.

    Solution: Untangle performance and self worth.

    Perfectionism and procrastination are linked, but it’s not necessarily the sky-high standards that slow you down, but the sky-high standards mixed with a belief that your performance is tied to your self-worth. That combination can grind you to a halt.

    Setting realistic goals and building on them can begin the journey to the end goal.

    To summarize: if you want to stop procrastinating, look at the big picture, know it’s okay to be dazed and confused at the beginning, remember your worth goes beyond your achievements. Work with your tendency to procrastinate as it is, not as you wish it to be. Come and see us this week to get started.Everybody's gym team

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