Arthritis is very common. According to NHS Inform around 10 million of the
UK population (including children) have the condition and it causes
inflammation and pain in one or multiple joints.

The two most common types of arthritis are osteoarthritis and rheumatoid
arthritis and in the UK osteoarthritis is the most prevalent, affecting
around 8 million people, while rheumatoid arthritis affects more than
400,000 people.

Strangely, arthritis affects more women than men and it also appears in
people who have a history of it in their family.  

Pain from arthritis can be eased by exercise which can be designed to
combine a blend of aerobic and strengthening workouts, flexibility and range
of motion exercises. With arthritis, it’s best not to  spend too much time
resting. In fact, if you do, it can actually do more harm than good to your
joints and muscles.

Exercise can help
As with anyone who has a medical condition, it is essential that advice is
sought from a medical professional before attempting any strenuous exercise
or physical activity which is new to you. Your doctor will recommend a level
appropriate for your capabilities and will often refer you to a qualified
personal trainer who can identify suitable exercises to match your needs.

The first thing I do with anyone who has arthritis is start slowly and build up intensity as appropriate. And this is where feedback from the client plays an essential part in the programme. When you’re in pain it’s easy to find things to do other than exercise. But it really can pay off.

The sort of activities that I usually advise for people experiencing arthritis tend to be low-impact exercises. These include cycling, walking, swimming and strengthening exercises with slow, gentle movements. One of the main benefits of the right type of exercise is relief from pain in a joint by improving the strength of muscles surrounding the joint. By working on the range of motion exercises the flexibility of the joint can be enhanced which leads to better general movement in everyday activities.

Muscle strengthening work can also help the knee and hip joints cope better when called upon to bear body weight in activity such as walking and climbing stairs etc. In addition, a direct result of a bit of physical exertion is the boost to blood flow to the joints which aids lessening of inflammation.

Of course, the usual advantages of exercise apply as well, for example, the positive impact it can have on our mental well-being by reducing stress and the difference it can make in assisting weight-loss. A better night’s sleep is always more likely after physical activity, especially if the exercise has the desired effect of reducing pain.

I hope I have encouraged anyone with arthritis not to allow it to stop them taking their exercise. To have guidance and a plan of activity specially designed and supervised really could give someone the best chance of managing the condition.

If you would like more information or to discuss how I can help you manage your arthritis, please contact me!

Acknowledgements, reference and research
www.nhsinform.scot/
www.nhs.uk/conditions/arthritis/living-with/
www.versusarthritis.org/
www.arthritis.org

As you would expect, being a personal trainer, I believe that every day has
the potential to be a “Fitness Day”, but today (Wednesday 20th September)
has been identified as THE day when the nation’s focus should be on Fitness!
The aim is to “highlight the role physical activity plays across the UK”
(BBC quote).
And the intention is good but why do we need a “National Fitness Day”?
Apparently the amount of PE and sport being offered in schools is continuing
to fall and large swathes of the general public are finding it difficult to
raise their physical activity following the pandemic.
Official statistics show that currently around 25% of adults in England are
considered to be sedentary (more than 11 million are spending less than 30
minutes on any kind of physical activity in any single week). As for
children and young people, over 50% fall short of the accepted medical
guidance of at least 60 minutes of activity per day.
The government solution appears to be centered on more sport provision for
the population, which is admirable, but will not necessarily help those
people who are not particularly “sports-minded”.

But activity doesn’t have to be sport-fixated to yield valuable fitness and
well-being benefits. As we prove every day, planned, targeted and consistent
sessions with your PT, at home or in a gym, can be measurably effective in achieving the results (never mind the “incentive” of a “National Fitness Day”)!

Personally, I like to mix it up! Strength training, walking, running and Pole Fitness are how I enjoy staying fit and active – there truly is something for everyone 😀

I seem to have noticed a lot of mileage in the media concerning the issue of whether cardio is more effective in burning fat to aid weight loss than weightlifting.

The first thing to say is that I am pleased when anybody wants to discuss the benefits of exercise, whatever the type of activity – as long as, when they’ve finished talking about it, they actually do something!

Anyone who trains with me will know that I use a combination of cardio and strength training in my sessions, as do most personal trainers. The key is that a personal trainer will use whatever techniques and available equipment to achieve the optimum desired outcome for the individual client according to their goals and individual ability/needs.

But let’s delve a little more deeply into what we mean by “Cardio vs Weightlifting”.

When I’m planning a cardio workout for a client I’m aiming to get them to develop their cardiovascular health by raising their heart rate.   Examples of cardio work include running, cycling, swimming and aerobic sessions. With gym-based PT sessions we could make use of various aerobics equipment such as exercise bikes, slamballs, battleropes, ski-erg, rowing machines – and if we’re really lucky – a swimming pool! But since most PT engagements are in the home, our cardio centres around minimal equipment, body-weight work.

Some of the cardiovascular-focused exercises that my clients will experience include running, Nordic Walking, step machine and rowing etc (longer, steady-state cardio) or short interval-training bursts where you aim to hit higher peaks of HR but only for short amounts of time. Puffing and panting, using Oxygen.

For strength training or weightlifting, some of my favourites would include press ups, squats, overhead press (with weights), split-squats and deadlifts. The HR doesn’t raise as much as with the cardio focused exercises, but the blood is pumping (also known as anaerobic exercise: without Oxygen transport)

 So now we have a basic idea of what the differences are between cardio and weightlifting exercises, what are the pros and cons of their relative value to anyone looking to burn fat and lose weight?

Cardio – Benefits

Heart Health: Cardiovascular exercise strengthens your heart and lungs (like working any other muscle), improving overall cardiovascular health and reducing the risk of heart disease.

Calorie Burn: Cardio is effective for burning excess energy and assisting weight loss.

Endurance: Regular cardio training can increase your stamina and endurance for activities like running or playing sports.

Mood Boost: Cardiovascular exercise releases endorphins, which can help improve mood and reduce stress.

Low Entry Barrier: Many forms of cardio can be easily accessible and require minimal or no equipment.

Cardio – limitations

Limited Muscle Building: Cardio tends to have limited impact on muscle growth and strength development.

Risk of Overtraining: Repetitive cardio movements can lead to overuse injuries, especially if not done with proper technique or gradual progression (This is where an attentive PT makes a difference).

Time-Consuming: Some forms of cardio require longer durations to achieve significant benefits.

Weightlifting – benefits

Muscle Development: Weightlifting is highly effective for building muscle mass, strength, and enhancing your overall physique.

Metabolic Boost: Increased muscle mass boosts your resting metabolic rate, helping attain long-term calorie burn. (Muscles require energy to maintain, bigger muscles = more energy used) It improves insulin sensitivity and overall metabolic health, which are crucial for weight management.

Bone Health: Strength training contributes to bone density and can reduce the risk of osteoporosis.

Functional Strength: Improved muscle strength translates to better performance in daily activities and reduced risk of injury, improving balance, coordination, core strength etc.

Time Efficiency: Weightlifting sessions can be relatively shorter while providing significant benefits.

Weightlifting – limitations

Lack of Cardiovascular Fitness: While weightlifting offers some cardiovascular benefits, it’s not as efficient as dedicated cardio workouts for improving cardiovascular fitness.

Learning Curve: Proper form and technique are crucial in weightlifting to avoid injury, which might require some guidance, especially for beginners. (Again, PT assistance invaluable).

So what’s the verdict?

It is generally accepted that both cardio and weightlifting should form part of a balanced fitness programme designed by the PT to meet the needs of the client. That way the benefits of both types of exercise can be realised.

My role as your PT would be to ascertain your objectives in consultation with you. If we agree that you want to improve your cardiovascular fitness, lose weight, build muscle, etc.

Ultimately, the best choice depends on your goals. If you aim to improve cardiovascular fitness, burn calories, lose weight, and lift your mood by releasing endorphins then cardio could become your priority. But if you want to develop your muscles, improve your strength and body composition (toning and muscle definition) then weightlifting would dominate the recommended activity. It would be essential, however, that the exercise programme would include elements of both to maintain a balance of benefits.

So, as you can see, accepted opinion is that cardio and weightlifting can both assist in promoting weight loss.

Acknowledgements and research references:

www.thefitnessphantom.com

www.bodybuilding.com

www.verywellhealth.com

www.healthline.com

www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/

Recognise the signs that tell you when you might need to exercise

Regular exercise goes a long way in helping to maintain good physical and mental health. If you pay attention to your body and mind, they will often give you subtle signs indicating when you might need to exercise. Here’s a “heads-up” on some of the common signs that suggest it’s time to get moving:

Low energy and fatigue: If you constantly feel tired and lack energy throughout the day, it may be a sign that your body needs some physical activity to boost circulation and energy levels.

Mood swings and irritability: Regular exercise can help release endorphins, which are natural mood lifters. If you find yourself feeling moody or irritable, it could be an indicator that exercise would be beneficial.

Weight gain or difficulty maintaining weight: If you notice a gradual increase in weight or have trouble maintaining a healthy weight, incorporating exercise into your routine can help manage weight more effectively.

Slow digestion: Yup! If you feel constipated this could be a sign that you are also not exercising enough, not just that you are eating less fibrous food. Exercise helps improve the efficiency of the digestive system. The body’s digestive process slows down with lack of exercise.

Poor sleep quality: Regular physical activity can improve sleep quality. If you are experiencing difficulties falling asleep or staying asleep, exercise can assist in promoting better sleep patterns.

Increased stress and anxiety: Exercise is a natural stress reliever and can help reduce anxiety levels. If you find yourself feeling more stressed than usual, engaging in physical activity might help alleviate some of that tension.

Never feeling full after meals: If you are continually feeling hungry it could be a sign that you are not getting enough exercise. Interestingly, if you don’t exercise, your body starts to feel tired and can produce a hormone called ‘ghrelin’ which regulates our hunger sensors. An excess of ghrelin causes an increase in appetite.

You seek the closest parking spot to the supermarket entrance: (go on..be honest!) A sure sign that you don’t feel like walking those few extra metres because it feels like ‘too much effort’. Nonsense! Doing more exercise actually encourages you to be more active in other aspects of your day.

Muscle stiffness and joint discomfort: Sedentary behaviour can lead to muscle stiffness and joint discomfort. Moving your body through exercise can help improve flexibility, get the synovial fluid around the joints going and reduce discomfort.

Poor cardiovascular endurance: If simple tasks like climbing stairs or walking short distances leave you feeling breathless and fatigued, it’s an indicator that your cardiovascular endurance could benefit from regular exercise.

Weakened immune system: Frequent colds, infections, or illnesses might indicate a weakened immune system. Exercise can boost your immune system and improve overall health.

Reduced physical strength: Struggling with everyday tasks that require physical strength, such as carrying groceries or lifting objects in the house, could be a sign that you need to work on building your strength through exercise.

Poor concentration and memory: Regular exercise has been shown to enhance cognitive function and memory. If you’re experiencing difficulties with concentration or memory, exercise may be beneficial.

Even if you are engaged in some form of exercise activity it is still possible to recognise signs that you’re not using your muscles properly or they lack strength and form. For example, if your arms and chest fall forward when performing a simple squat exercise, you may need to work on your posterior chain strength to improve form and posture (glutes, hams, back)!

And this all matters because????

If any of these appear familiar to you then it could be your body’s way of telling you that maybe you could do with more exercise!

As always, before starting any new exercise regimen, consider consulting with a healthcare professional, especially if you have any underlying health conditions or concerns. They can provide advice and recommendations for your specific situation.

And if your doctor suggests or prescribes exercise, then this is where a professionally-qualified personal trainer can help.

Acknowledgements/Research

https://www.we-go-wild.com/en/13-healthy-consequences-of-movement-deficiency/ https://en.physicalmedicinecorona.com/jangan-malas-ini-7-tanda-yang-muncul-jika-anda-jarang-olahraga https://www.thehealthy.com/exercise/how-to-tell-if-you-are-out-of-shape/

As someone who advises and trains clients of all ages from 20 through to 75 years, I am regularly slightly surprised when I hear that many people believe that, as they grow older, their age prevents them from taking exercise.

Of course I recognise that as we age, we tend to lower our levels of physical activity. Research has shown that only 29% of the adult population of the UK are actively exercising and around 42% of over 55s do no exercise.

And I’m not forgetting that many older citizens are unable to exercise for reasons other than age, infirmity or attitude: very often it is down to work, family obligations, caring commitments and financial issues.

However, for the purposes of this message I would suggest (politely) that it is not age itself that is the barrier, but the perception that, because they are no longer ‘spring chickens’, or they are starting to acquire aches and pains and “slowing up”, many people say they are too old to exercise because it’s “dangerous at my age” or it’s too difficult, or simlpy saying ‘what’s the point starting now?’.

But, on the contrary (and I’m sure you are aware of this) exercise for older adults has been found to

• reduce the likelihood of falls

• lower the risk of illnesses such as heart disease, strokes, some cancers, depression and dementia

• lead to an overall improvement in general health.

• improve your thinking skills such as decision-making and memory, coordination and reactions

Plus, it can make you feel better generally (yep, those Endorphins are real!)

Some ailments like osteoporosis can be mitigated by improving bone density through weight-bearing exercises and resistance exercise. And the NHS recommends “As well as aerobic exercise, adults aged 19 to 64 should also do muscle-strengthening activities on 2 or more days a week by working all the major muscle groups, including the legs, hips, back, abdomen, chest, arms and shoulders”.

Sport England are addressing the issue of getting older adults to do more exercise due to the concern that the population of the UK has a growing proportion of over 60s – in fact, according to the Office for National Statistics, the number of people aged 60 or over is expected to pass the 20 million mark by 2030. And the numbers of people aged up to 85 years, are expected to more than triple in number by 2050.

Safe Exercise is Tailored Exercise

Healthy ageing depends upon preserving (according to the World Health Organisation) what is known as “intrinsic capacity”. That is ability to maintain both mental and physical capacity.

Professionally qualified personal trainers will tailor exercise routines to suit their clients’ individual needs. It’s what we do. It’s why we analyse and assess our clients, not only at the introductory stage of our relationship, but throughout our association on a continuous basis.

We do this for ALL clients but, for the reasons outlined above, we are particularly mindful of the nuance required when designing exercise programmes for our “more mature” clientele.

Takeaway from this:

It’s never too late, there is ALWAYS a point in starting, and you CAN get fitter, strong and lose unhealthy weight at ANY AGE. Let’s go!

Target Small Steps on Your Way to the Bigger Goal

If you think about it, setting ourselves goals is part of our every day existence. Even getting up in the morning! We do it without realising it to help us get through life. Saving money for a holiday; planning to catch a train; cooking a meal – all these activities and many more require us to establish timescales, limits and processes which help us to achieve the outcome we want.

Research has shown that setting goals can enhance performance at every level of physical activity – from the casual home-exerciser, to the Olympic-level athlete.

But how many times have we decided to aim for a goal we have established in our minds and, despite our best efforts, have struggled and failed to reach it (or even get near to reaching it)?

And this is the big problem with setting over-ambitious targets; you’re ok starting, but after a while, if you look as though you’re not going to reach it, it’s very tempting to give up. And if you don’t achieve it, you can feel so demoralised that you don’t bother trying again!

I guess it’s at times like this when we realise that we should have stuck to the rules which say ‘only set targets that are achievable’. SMART Goals are Specific, Measured, Achievable, Realistic and Time-bound.

So, I’m all for creating “micro goals”. Just as the name suggests, these are little goals which are attainable and, when achieved in sequence, lead towards the accomplishment of the objective of the ‘bigger picture’.

It makes absolute sense to “break down” a process into manageable chunks to enable progress along a path which results in your arrival at the ultimate goal: whether that be improved flexibility; increased cardio-vascular capacity; enhanced muscle mass etc.

You will notice that your a PT will set you exercises that will “challenge” you sufficiently to make you push yourself, but not so far as to cause you strain or injury. Sessions will be structured to build towards your objective via the achievement of ‘micro goals’.

Recognising potential and adjusting the demands of the activity to suit each client is a key part of a PT’s expertise. Equally, that is their way of ensuring that you achieve your objective in the most efficient and effective way, and never remain in the ‘comfort zone’. Your exercise regime of smaller goals will be easier to stick to than trying to go for the end result too quickly.

So, your “takeaway” from this collection of musings could be that exercising for fitness is always “work in progress”. Don’t stress about “going for broke” and rushing to reach the ultimate goal in a super-quick timescale. Make it a calm, deliberate and planned route to your own particular “summit” and you’ll get there, with achievements and little ‘wins’ along the way too!

Acknowledgements

https://hbr.org/

www.theguardian.com/lifeandstyle

www.health.com/

https://cathe.com/

www.bbc.co.uk/news/health

Why Not Try A “Digital Detox”?

According to recent research there are approximately 80 million mobile phone subscriptions currently active in the UK. In 2021 98% of Britons aged between 16 and 24 owned a smartphone.
But let’s not be “ageist” – around 69 per cent of over 65s also possess a
mobile phone.

With stats like these it’s not surprising that almost everywhere we look –
in the office, in restaurants, shops, airports, gyms – you name it – someone
will be either looking at, speaking into or listening on a mobile phone.

And it’s not great for our health or wellbeing.

The Cambridge Dictionary defines a Digital Detox as “A period of time during
which you do not use mobile phones, computers, etc., because you usually use
these devices too much”

The phrase “constant connectivity” usefully describes the prevailing state
of people who seem “welded” to their mobile phones; apparently unable to go
through a day without checking if someone (anyone) is trying to get in touch
with them.

Of course it’s not just mobiles that induce this dependence. Computers,
television, tablets, smartwatches and the social media platforms which
infest these media delivery devices all play their part in enticing the user
into their world in which “Fear Of Missing Out” (FOMO) can be a crippling
affliction for some people. 

Digital equipment is so embedded in our everyday lies that society very much
relies on this technology for communication, creativity, productivity and
recreation. People feel they can’t do without it. And they need to realise that this over-reliance on and over use of digital solutions is causing stress levels to rise.
In the USA the American Psychological Associations’ annual Stress in America
survey, a fifth of U.S. adults (around 18%) cited technology use as a
significant source of stress in their life.

Let’s face it. Smartphones interfere with life. They can stop you getting on
with doing things – reading, writing, exercising, sleeping, chatting with your partner..! Glancing around the gym I will see most users glued to their screens in between sets; not enjoying the mindfulness of exercise, or socialising with other members.

Studies have indicated that over-use of technology by young adults could be
associated with increased levels of stress, sleep deprivation and symptoms
of depression.

I would like to thank www.verywellmind.com  for publishing the following
advice:
Signs You Might Need a Digital Detox
*You feel anxious or stressed out if you can’t find your phone
*You feel compelled to check your phone every few minutes
*You feel depressed, anxious, or angry after spending time on social media
*You are preoccupied with the like, comment, or reshare counts on your
social posts
*You’re afraid that you’ll miss something if you don’t keep checking your
device
*You often find yourself staying up late or getting up early to play on your
phone (every heard the term ‘doom-scrolling’??)
*You have trouble concentrating on one thing without having to check your
phone

Will a Digital Detox Do The Trick?
So, if we all took it upon ourselves to undertake a “Digital Detox” by
putting aside these tools of constant contact for a day or so, how much
better would we feel?
Most obvious is that we would be free to give our full attention to what is
happening in front of us; engage with actual people and experience real-life
situations in a truly “holistic” sense.
Face-to-face social interaction is far more valuable and satisfying than
“facetime” via a smartphone. Do you remember the stress of trying to get your point across on a Zoom meeting versus a real-life interaction with your colleagues?
The “always on/constant connectivity” condition which the smartphone, and
the other communication paraphernalia encourages is actually creating stress
rather than relieving it.

Doing a “Digital Detox”
Some people are happy (and able) to give up using digital devices for a day
or even longer. But this might not work for you. The first thing to say is
that you don’t have to abandon digital devices altogether. If you want to
throw away your smartphone that’s up to you, but for most people it just
requires a little “management” of the usage.

For example, if you need to be contactable for any reason such as for work
or  collecting children from school, then you may need the mobile to be
ready and at hand rather than switched off and in a drawer!
In these cases, switching off the mobile after work may be a way to
interrupt the “constant connection”. Perhaps try to avoid using any digital
device for an entire evening.
It’s also a good idea to limit the availability of your digital devices when
you’re going to bed, having a meal, during “quality time” with your family
etc.
Turn off alerts on your phone and only check it for updates or news at a
specific time of the day.
You might feel more comfortable if you simply stay away from using your
devices for one whole day. On the other hand, you could choose to forego
using social media for a time.
However you decide to manage limiting usage of digital devices you can be
confident that it will pay off and facilitate more meaningful social
interaction, better sleep, greater awareness of your surroundings and lower
levels of stress.

What’s not to like about a Digital Detox?

Acknowledgements:
www.statista.com

www.verywellmind.com

www.apa.org

Would you believe it? Happiness is a good workout!

And I think most of us who manage to “throw a few shapes” on the gym floor (rather than a dance floor) would agree that, whilst it takes willpower and determination to pull on the trainers, once you’re in the mindset to do some work, it’s a great way to feel better about yourself.

Most of us are aware that exercise isn’t just good for physical well-being, it also helps with our mental health. But did you know that it has actually been medically proven to make us happy?

One direct consequence of exercising is an increase in the production of serotonin, the chemical which keeps your mood in check and affects your feelings of happiness and well-being. And another outcome is a decrease in the hormones which exacerbate stress. That’s enough to make you feel good in itself.

However, I can give you even better news!

Any type of exercise delivers benefits which help lighten your mood and lead to a sense of happiness. Whether it be strength training, aerobic, balance or flexibility… all can contribute to making you happy.

It has also been found that, even if you can only exercise for, say, 10 minutes per week, it can still have an impact on your “happy genes”. But it is fairly obvious that if you can exercise for longer than that and more frequently, then it can make you even happier (and fitter and stronger)!

Some experts have even said that “movement is medicine” (Kevin Gilliland, PsyD, Executive Director of Innovation360 and Ironman triathlete). Because exercise activates regions of the brain and releases hormones and brain chemicals that can improve your mood.

Happily for PTs like me, research has shown that exercising alone can be less beneficial than working out with a friend, in a group or with an instructor! It seems that the social aspect and having someone leading a group provides the encouragement and support that significantly contributes to the enjoyment. 

And of course there actually is research which shows that exercise can result in a longer life, reduces incidence of osteoporosis and can improve our memory as we get older. It also can lead to improved diet; apparently exercise makes you want to eat more healthily (something I’m sure most of us would benefit from!).

There’s even a study by John P. Campbell and James E. Turner for the Department for Health, University of Bath in 2018 which concluded that “… leading an active lifestyle is likely to be beneficial, rather than detrimental, to immune function, which may have implications for health and disease in older age”.

Summarising further benefits which research has identified as being delivered by regular exercise, over and above happiness, we are told that exercise improves sleep and boosts energy.

So, now we have confirmation that exercise can make you happy, should I expect to see beaming, smiley faces on my clients at every future session?

PS If you feel you would like to comment on any of my blogs or give me a 5 Star review, I would be delighted to hear from you. Feedback and comments are always most welcome. Just drop me a message through the Contact page, or pop a 5* review on my Facebook page!

Acknowledgements and sources

7 Ways Exercise Makes You Happy and Improves Mood (insider.com)

How Exercise Affects The Brain & Why It Makes You Happy | mindbodygreen

How Exercise Makes You Happy | AFA Blog (fitnesseducation.edu.au)

How to be happier – NHS (www.nhs.uk)

One of the training ‘mantras’ that clients will most frequently hear from me (and any other personal trainer) is “Engage your core”!  So I thought it might be useful if I devoted a few lines to this phrase and its meaning.

First of all, there are other phrases used by trainers and instructors that mean the same thing. For example, “engage your abs”; “brace your tummy”; or even “pull your belly button in towards your spine”.

The idea of all of these instructions is the same: they are meant to get you to tense and engage the muscles in your abdomen and back to place them in their strongest position possible to support the body and withstand the exercise, as well as improve posture and reduce back problems. Actually muscles in your hips and glutes also play a part, but not as prominently.

A correctly executed core engagement protects your spine and keeps it firm and stable.

However, many people don’t really know how to “engage core” properly and as a result can cause damage to their backs. Some simply “suck in” their stomachs and think that this is all that is needed, or (even worse) end up ‘pushing’ the stomach out, risking umbilical hernias, abdominal separation (post-natal exercise anyone?) and doing NOTHING for your core strength.

The most popular adage regarding the best way to engage your core is to imagine that someone is going to punch you in the stomach and that, to resist the impact, you tense your stomach muscles by drawing them in towards your spine and brace your body for the blow.

Of course, you need to keep breathing as normally as possible because holding your breath is never a good idea when exercising (unless you’re swimming!).

I should also mention that you can practise engaging your core during the day without having to be in the gym. It’s the sort of habit you can easily develop while walking, standing still or sitting – even lying down! And it also does wonders for your posture.

If you are unsure how to engage your core, find you have been experiencing back pain or stiffness, or simply want to find out different ways to exercise the core muscles (CRUNCHES ARE NOT THE ONLY WAY!!!), get in touch!

To Strengthen Your Muscles You Need to Push Them to the Limit – and don’t stop there…

Men and women alike should be aware of the benefits of properly conditioning and strengthening muscles not only for aesthetics, but for health and longevity.

When following a guided and controlled strength-building programme, women in particular can derive huge benefits, physically and mentally (and no: you won’t bulk up like Miss Olympia!).

Women have about 10 times less testosterone than men so our hormones are not attuned to acquiring muscles in the same way that men can. This is why, as a PT working with my female clients in particular, I am continually advocating “progressive overload with perfect form”.

And what do I mean by this?

First, it’s an expression that has its origins in strength training for weightlifters but this doesn’t reduce its relevance to anyone who is looking to develop their muscles simply as part of a fitness training regime. It refers to a method of training which progressively increases the stress exerted on muscles to stimulate their growth.

This stress actually ‘damages’ the muscle being exercised to stress levels. It creates micro-tears in the fibres, which the body then reacts to to repair, thus increasing the muscle tissue over time (when repeated with sufficient rest periods and protein intake).

As a result, over time, your nervous system learns the signs and your body understands that it has to accumulate more energy in the muscles. So when you go to lift that weight again or exert yourself during exercise, you’ll be able to push your muscles a little bit further every time.

(A study published in the European Journal of Applied Physiology observed 83 people over a period of 12 weeks as they practiced progressive overload on a series of arm strengthening exercises — gradually increasing the weight and number of repetitions of exercises. The results showed that progressive overload was effective for increasing bicep strength and muscle growth in both men and women” – www.womenshealthmag.com)

The ’form’ part refers to the importance of adopting the correct posture, core engagement, joint alignment and weight distribution during the exercise so as to avoid injury and get the most out of the exercise. And professional guidance is considered the most effective way to achieve this outcome (and use the mirrors in the gym – they’re not just for posing in!).

Acknowledgements

www.healthline.com

www.womenshealthmag.com