Shape
Whether you want to lose or gain weight, or just change your overall shape, try incorporating these top 5 tips into your exercise routine!
1. Have a detailed exercise plan before starting. Book in with certified Personal Trainer to have individual programme designed specifically for you
2. Optimize your diet for maximum results. Avoid fast foods and strive for a balanced healthy diet
3. Rest to recover. The body heals when you sleep so make sure you take time for rest and relaxation
4. As they say "Variety is the spice of life" so try something new like attending a group exercise class. You'll work harder when you train in a group or with another person.
5. Set small obtainable goals. A volume of small wins will turn into an overall success in the future
2010 New You Achievement Award winner - SHAPE
Nosheen Ahmed
Nosheen has battled through severe obesity, eating disorders, bullying, abuse, chronic depression and illnesses which could have killed her. With the help of Fitness First and a personal trainer, Nosheen has lost an incredible 14 stone in one year, going from 27 stone to 13 stone. Not only has Nosheen changed her life, she now works to help others around the country to achieve their dreams. Nosheen said "I have learnt the hard way that if you put your mind to something, then your body will follow and you can achieve anything!"
Sport
Are you training to get fit for a sport? Maybe you're working towards a personal challenge, for example, completing a 10k charity run or maybe even a marathon! Use our top tips to ensure you are on track to succeed.
1. Technique – Concentrate on using the correct technique and form when exercising (ask a member of the fitness team for help!)
2. Aerobic capacity – When training look at the type of aerobic exercise you are doing, is it intensity training or is it steady state cardio. Is this in line with your goal?
3. Strength endurance – Most sports require the participants to exercise longer than 10 -15 seconds therefore the aerobic systems in the body need to be trained in accordance with this. Strength endurance will help you be better for longer.
4. Explosive power – For a lot of sports power output is key, this isn't about lifting huge amounts…it could just be moving from one place to the next quickly and strongly.
5. Flexibility – This is the main issue overlooked by sports people. This is huge with regards to injury prevention and will help you perform better and longer.
6. Speed – Any sport will require an element of speed. No matter how naturally gifted you are you will still need to train to be at the top of your game.
7. Proper nutrition – Concentrate on eating properly. Nutrition makes up a third of your success.
8. Practice, practice, practice. Deliberate practice of your chosen sport means you will have no trouble replicating this come game time.
2010 New You Achievement Award winner - SPORT
Max Exton
Max, from Godalming, was involved in a horrific motorcycling accident in July 2008 which nearly cost him his life. A scan revealed a bleed deep in his brain, which was inoperable. Max was attached to a life support machine and his family warned to expect the worst. Miraculously Max was breathing for himself within 24 hrs but was paralysed down the right side of his body and Doctors told him he would never walk again. However with intense physiotherapy and sheer determination, Max was walking within one month of the accident. Max then decided to join Fitness First to aid with his rehabilitation. With Max's commendable level of commitment to his training, he is close to achieving his goal of getting back on his bike.
Health
Health and Well-being is something most of us take for granted. It is also something we do little about until becoming aware of our own health declining.
Health and Well-being is something most of us take for granted. It is also something we do little about until becoming aware of our own health declining.
Invest in your Health today by incorporating the following tips into your exercise plan:
1. Get in a sweat! Exercising is an important factor in improving health. Exercising will positively affect your hearts health, cholesterol levels and body fat. As a general guide, allow 5 minutes to get warm and then hold that level of effort for AT LEAST 15 minutes. If you're not sweating, it's probably not challenging enough.
2. Little and Often. The secret to lower blood pressure, fat loss and improved fitness is to implement a FREQUENT, SUSTAINED exercise program. Make workouts realistic in duration and fun! A 30 minute workout, 5 days a week is better than 2 hours once weekly.3. Resistance is not futile. Resistance training will have a huge impact on improving your health. Working against resistance helps boost bone strength and is a powerful tool in preventing osteoporosis and improving posture. Try incorporating resistance training at least twice weekly. Not only will your health benefit but you will get a stronger and better looking body in the process.
4. Reduce Stress. Stressful situations cause the release of the stress hormone cortisol. This has been linked to all manner of maladies from depression to potentially exacerbating disease such as cancer and even the increase of Body fat. Exercise is a great stress relief.
2010 New You Achievement Award winner - HEALTH
Andrew Pigott
Andrew, from Sheffield, in the last six years has faced and beaten cancer and has had to manage epilepsy and atrial fibrillation. Then in July 2009 Andrew had a routine operation to repair a prolapsed disk. An MRI scan showed that Andrew had suffered massive damage to the nerves running from the bottom of his spinal chord. This left him paralysed from the waist down and he told the devastating news that he would be wheelchair bound for life. With help from Fitness First and his physiotherapy team, Andrew's progression has been phenomenal and he has recently entered into the Edinburgh marathon. Andrew had been a keen runner and cyclist before the operation, so this is great news.
Strength
16% of all Fitness First members train to gain strength. Check out our top tips to improve your training in this area
1. Rest and recover. Every 4 to 6 weeks take an 'easy week' where you do about half your normal training, or full training at half the intensity.16% of all Fitness First members train to gain strength. Check out our top tips to improve your training in this area
2. Include some cardio in your training. Some weight trainers and bodybuilders live in fear that aerobic exercise will delay or even inhibit muscle growth. Aerobic exercise is good for your health, burns calories and fat and can even assist in muscle growth.
3. Try an intensity change. If you've been training for months and suddenly you're not getting any further results, try a change in your routine. The body responds to variation in intensity and program.
4. Trying switching the time of workout.
5. Get plenty of rest, relaxation and sleep and don't over-train.
2010 New You Achievement Award winner - STRENGTH
David Downes
David, from Basildon, was heavily overweight at 21 stone, but the loss of his father to diabetes was the wake up call he needed. His goal was to climb to the summit of Kilimanjaro, in order to raise money for Diabetes UK, in memory of his father. With the help of Fitness First and his determination to reach the summit, he lost a total of 8 stone. David quotes "Getting to the summit of Kilimanjaro was the hardest thing I have ever done, it was not only tough but required physical strength as well as a determined mind. The biggest achievement is raising over £9000 for Diabetes UK and increasing the awareness of the disease."
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