Exercise | Personal Best Fitness Studios

Bad Fitness Habits

July 10, 2023/in Exercise /by David Blair

In case you’re confused why you don’t seem to get the results you’re aiming for no matter how you religiously sweat it out every day, getting fit might not be just about exercise alone. Apart from your workout plan, your lifestyle and habits outside of the gym may have a bigger effect on your fitness goals than you think. Know what these habits are so you wouldn’t keep wasting time cranking it out in the gym, yielding little or no effect at all.

Excessive Cardio

Yep! There’s such a thing as too much cardio in isolation. The best way to burn fat is indeed through cardio exercises BUT if you go overboard with cardio workouts, it can diminish your overall muscle mass, leading to a decrease in your metabolism which in turn will lead to a fat-loss plateau. Instead of focusing on cardio alone, alternate it with strength training and fine tune your diet, making sure you won’t fall short of the nutrients essential to your body.

Not Enough Sleep

Have you ever noticed that you seem lethargic and tire easily during your workout routines when you haven’t had a good sleep the night before? Sleep aids in muscle repair and recovery. Without it, you won’t be at your best for an intense exercise workout. In addition to that, sleep alleviates stress and reduces cortisol levels that are responsible for stabilising testosterone and HGH production to process fat. That being said, make sure you get at least 6 to 8 hours of sleep every day.

Bad Form

Many people do not understand the importance of good form when exercising. It may be because they’re beginners or they just lack proper guidance. They do not realise that exercising in the wrong way can put your muscles and joints at high risk of injury. Not to mention, it diminishes the effect of the workout. If you’re not sure about your form, ask assistance from a certified trainer. Work on correcting your bad form as soon as you can because old habits are harder to break.

Inadequate Protein in Your Diet

Protein plays a significant part in the recovery and restoration of your muscles after a vigorous workout. A diet rich in protein aids in the metabolism of fat in your body. This is due to the fact that protein takes a lot longer to break down, thus your body burns more calories while digesting.

Starving and Bad Food Choices

Starving yourself to shed fat is, by far, the biggest misconception regarding weight loss of all time. Ensure that you get the nutrients that your body needs. You will generally need a post workout meal to help in the repair process of the muscles worked. Make sure you consume the best fuel you’re your body and stay away from processed and refined foods and maintain a healthy combination of proteins, carbohydrates and healthy fats.

Exercising on an Empty Stomach

How can a car keep running when it’s out of gas? The same analogy can be applied to humans. Many fitness experts advise fuelling your body before working out. Doing cardio on an empty stomach in the morning (a.k.a. Fasted Cardio) have both positive and negative effects to your body but still it’s sustainable.

You see, when you run low on blood sugar, glycogen will be extracted from your muscle tissues. The result? You start losing muscles instead of gaining them. Either that or you get dizzy and pass out, whichever comes first. You don’t have to eat much. You can have a banana, some berries or some yogurt 45 minutes before you start exercising.

The Advantages of Working Out at Night

December 19, 2022/in Exercise /by David Blair

After a busy day at work or a long commute, most people reserve their evenings for downtime–sitting down with a good book, a couple of hours in front of the television or a good soak in the tub. But, there are some people who can be found hitting the gym or jogging around the park as the sun sets. We commonly associate workouts with early mornings, as you’ve probably heard many times that morning exercises are great for jump-starting your day and for soaking up some vitamin D. However, evening workouts can prove to be beneficial and have become more popular, particularly among people who may have irregular work schedules.

De-stress

Releasing your frustrations on the treadmill can be a great way to decompress after a long day. Take your mind off the worries and stresses of the day and instead, focus on you. Throwing yourself into mindful and productive physical activity can bring you back down to earth instead of simmering in all your negative thoughts as you might usually do when you get home.

No time pressure

With the day’s work done, you don’t have to keep checking the clock while working out. This leads to more focus allowing you to maximise your workouts.

Less crowds

If you choose to drop by your 24-hour gym at later hours, you may find you practically have the whole place to yourself. If you’re the type of person who can work out better alone (or are just shy around big crowds), the gym might be your new favourite late night spot. There’s no need to worry about elbow room when using weights. You can take your time in the locker room and at the drinking fountain. Best of all, you can do circuit training to your heart’s content with all that unused equipment lying around.

If you’re a runner, you can worry less about dodging vehicles and fellow runners. Although, always take extra precaution. Let a couple of people know you’re out running alone or coordinate a group run. As for clothing, wear light or day-glo colours that will show up in headlights or any reflective gear or even a headlamp. Be aware of your surroundings at all times. You may even want to leave your headphones at home so you can clearly hear any cars, animals or people coming up behind you.

Better sleep

Want a natural solution to better sleep? While working out in the mornings normally get your adrenaline going, some studies have proven people can have higher quality sleep for a longer duration of time after lifting weights in the evening.

Calmer mornings

With your morning routine free of workout, you can focus on other things. There’s no need to lug around your gym bag to work anymore. You don’t have to worry about beating other people to the gym for first dibs on amenities. You can finally take proper morning showers and prepare and sit down for a real breakfast.

You’re Not Too Busy to Exercise

January 19, 2022/in Exercise /by David Blair

Not all of us can have “me time,” gym memberships, or sometimes even the will to get out of bed in the name of fitness. However, it’s usually the first step that’s the hardest to take, but also the most important. Even the most seasoned gym-goers will tell you that traveling to the gym can seem daunting, but once you’re there, it already feels like stepping over a huge hurdle.

Regular physical activity, as we all know, is extremely beneficial, but it’s also an overwhelming task that requires commitment. Even if you think you already have too much on your plate, you’d be surprised how much time you can find in your day or week to set aside for exercise. Read on to learn why you’re not too busy to work out and what you can do even if you think you are.

You probably wonder how some people you know manage to wake up early to go for a jog or early morning yoga practice. It takes some getting used to, but ultimately waking up early will come easier to you. Mornings will feel refreshed and rejuvenated, while you’ll get better sleep in the evenings. If you’re a night owl who has trouble shutting off their brain to fall asleep, regular exercise just might help you with that.

You don’t even have to go big. You can start small by walking or cycling to the supermarket instead of taking a car. Walking is an effective cardio workout that can even aid in weight loss, while remaining low-impact and virtually free.

Time is usually the biggest issue for people with nonexistent workout regimens. However, there are routines that can only take 30 minutes. That shouldn’t be too bad, should it? You could even squeeze in a power workout during your lunch break. A quick workout is certainly better than no workout at all.

And while you may not have the resources for a gym membership, you probably have a phone and access to the Internet. YouTube is brimming with free workout channels, from dance to yoga to Pilates. There are also numerous mobile phone apps that can help you track your steps, running distance, weight, heart rate, and more. They can provide you with daily workouts and some even incorporate games to take the stress out of exercise.

If you can get access to the gym, take classes. It’s tempting to just hit the treadmill, but how do you know that’s what’s best for you? Speak to a personal trainer or consult with your class teacher. Try all the classes you need to in order to find what works best for you. Maybe it’s cycling, yoga, rowing, swimming, or dance. Classes are also more motivational since you have classmates and an instructor to hold you accountable. If you’re not a gym-goer, find a workout buddy or a local group to practice with.

Sources: https://www.shape.com/fitness/tips/5-ways-find-time-workout-your-busy-schedule

https://www.self.com/story/sara-sampaio-dumbbell-raise-exercise-strengthening-shoulders

https://www.mindbodygreen.com/0-6291/5-Reasons-Why-Youre-Not-Too-Busy-to-Work-Out.html

When’s the Best Time of the Day to Work Out?

August 9, 2021/in Exercise /by David Blair

Most people believe there’s no better way to jumpstart their day with a workout in the morning. Some people also like to wind down at the gym after a long day. Is there an optimal time to work out, though? When are the best hours of the day for your fitness needs?

According to experts, the ideal time for working out is late afternoon to early evening, which, for most people, is from 4pm to 7pm. However, working out in the mornings has its own health advantages, giving you energy and motivation throughout the rest of your day.

Overall, the decision lies in your lifestyle. Schedule exercise depending on your schedule and learn what habits you can form to make exercise seem less of a chore. This will allow you to stay committed to your routine. If you’re exercising in preparation for an event, such as a sports competition or a marathon, your workout time should coincide with that activity. If you have an early morning marathon, work out in the early morning. If you have a football match in the evening, train during the evening. This should help your body suitably prepare for the big day.

Evening

There are many advantages to working out at night, physically and mentally. Regular physical activity is a mindful and productive way to release your stresses of the day. There’s also less stress when it comes to time pressure and, if you’re a gym-goer, the crowds. When you’re working out in the evening, most of your day is done and you don’t need to keep checking the clock. Many gyms are open 24 hours, so by the time you arrive, the crowds have cleared out and you won’t be wasting your time waiting for your turn on the treadmill. If you’re an outdoor exerciser, running in the evening means worrying less about vehicles and other road-users.

Strength and flexibility have also been shown to be greatest during this time of the day. Experts have also noted that perceived exertion or how hard your body feels it is working is at its lowest in the closing hours of the day. This can be scientifically attributed to the body’s circadian rhythm or our 24-hour body clock, which causes body temperature to rise slightly throughout the day and peak in the late afternoon. Normally, exercise would get your adrenaline going, but some studies have shown that people who exercise in the evening can actually sleep better.

Morning

For some people, it’s easier to stick to an early morning workout schedule. You may be too tired at the end of the day to even consider putting on your trainers. Evenings are also usually more booked, like dinners, commuting, or late nights at the office.

Depending on your gym, you can avoid crowds in the early morning. Most people may not be early risers (or have just discovered the advantages of working out in the evening) and will head to the gym between 5pm to 8pm.

Morning exercise can indeed be a great start to your day. Your commitment to your fitness can motivate you to be as productive and health-conscious throughout the day, whether it’s choosing nutritious meals or being more driven at work.

Sources: https://www.shape.com/blogs/fit-list-jay-cardiello/which-better-am-vs-pm-workouts

https://www.verywellfit.com/whats-the-best-time-of-day-to-run-2911466

https://www.washingtonpost.com/national/health-science/what-is-the-best-time-of-day-to-exercise-its-not-when-you-think/2017/06/16/2020c3ba-51cf-11e7-be25-3a519335381c_story.html?noredirect=on&utm_term=.d55f9157b643

Running Tips for Beginners

January 27, 2021/in Exercise /by David Blair

You might think running as a fairly straightforward form of exercise. You can just go and run until you can’t anymore! It’s free, you can do it anywhere, and it burns a good number of calories, too. While running can be a great form of exercise, beginners should know a few things before heading out.

If you haven’t recently been physically active or have experienced an injury, you’ll want to get medical clearance from your doctor. If you’re ready to go, it’s time to get your gear ready. First and most important, you’ll need a good pair of running shoes. You’ll want to look at shoes that are not only light, sturdy and fit well, but ones that are appropriate for your foot type and even the way you run. Over time, your shoes will eventually become worn and running in them could lead to injury. Ideally, you should replace running shoes as soon as they lose their integrity.

Your clothes should be comfortable and, if you’re running outdoors, suit the weather. You might also want to get a running hat to protect yourself from harsh sun rays as well as a running watch to track your times and distances. If you’re running at night, always take precaution. Wear reflective clothing and a head lamp.

Choose where you’ll run and learn the pros and cons of each terrain. On pavement? The park? Bush tracks? The beach? A race track? On a treadmill? Each surface has a different effect on your body and overall workout. Flat pavement is ideal for fast running and there is a low risk of turning your ankle. However, the hard surface can have a negative impact on your joints. Natural terrain like soil or grass provide cushioning, but the uneven surface and presence of roots and rocks can increase the risk of acute injury. Sandy terrain can be a really tough workout, particularly on your calf and thigh muscles. Running on tartan or the springy surface of a race track may seem ideal, but it can put a lot of stress on your Achilles tendon. Lastly, running on a treadmill provides convenience and cushioning, but your form will differ since your surface (the belt) is moving under you while you attempt to remain steady.

Like any other exercise, make sure to warm up for at least five minutes. Aside from stretching, try mobility exercises such as lifting the knees, rotating the hips, and circumduction of the ankles. Part of your warm-up should also include gradually increasing your intensity of running until you reach your regular running pace.

As a new runner, you don’t need to run the whole time. You’ll want to take it easy on yourself. You can do this by running, jogging and walking in intervals. Eventually, you can run more than walk and jog. Increase each interval by one minute during each workout. Additionally, when running, don’t waste your energy on taking huge strides. Take short, comfortable steps and remain relaxed. Focus on proper form. This will help with endurance and allow for a more effective workout. When you need to stop, slow down gradually rather than stopping suddenly. Be sure to cool down at the end of a run just as you warmed up at the start. Walking and static stretching is best.

When running, use your breath as your guide. Breathing shouldn’t be heavy and you should even be able to carry a conversation while running. Also, be sure you’re breathing through your nose. Also, ensure that you drink adequate water, especially in hot environments.

Sources: https://www.nhs.uk/live-well/exercise/running-tips-for-beginners/

https://www.verywellfit.com/running-beginners-4157126

https://www.runtastic.com/blog/en/8-extremely-useful-running-tips-for-beginners/

The Benefits of Hiking as a Workout

August 24, 2020/in Exercise /by David Blair

You’re probably aware of how walking is such an easy and convenient way to work out. It’s free, it gets you outside, and all you need is a good pair of shoes and some time. But, why not take walking around the park to the next level and go hiking up a trail in the mountains? You can truly immerse yourself in nature, thereby detaching yourself from a busy work day and disconnecting yourself from all the emails, messages and calls. Hiking has also proven to be a more effective workout and can burn more calories than your usual afternoon stroll. Not yet sure if you should buy those hiking boots? Read on to learn how hiking is going to be your new favourite workout.

Burn more calories

According to experts, walking on uneven terrain versus moving on flat terrain with little effort can make for a more effective workout. When you’re moving over nature trails or deep-sand beaches, the heart rate and metabolic rate go up, resulting in more calories burned. A pace of 3 km per hour can help a 68 kg person burn approximately 240 calories per hour.

Strengthen your legs and your core

Hiking is a lot like working a stair climber or doing lunges, so you’ll be doing your glutes, quads, hamstrings and calves a favour. Your hips, glutes and quads work extra hard as you hike as they help you maintain stability. After regular hiking over a period of time, you’ll be pleased to see firmer glutes and a pair of strong and really toned legs. Additionally, your abs, obliques and lower back work to keep your upper body stable and upright, more so when you’re carrying a pack on your back.

Effective cross-training

More seasoned athletes can benefit from hiking, too! Especially those who are gearing up for a marathon. Cyclists and runners can also strengthen their hamstrings and improve balance. Also, hiking at high altitudes, such as 1 km or higher, will allow you to get used to exercising in a low-oxygen environment. So, on the big day of your marathon, when you’re searching for endurance and running low on oxygen, you’ll be prepared.

Fight off diseases

Among the illnesses that hiking can lower the risk of are cardiovascular disease, diabetes, and even cancer. There’s no doubt hiking will keep your cardiovascular system in top shape. Your triglyceride levels will also be lowered, reducing the chance of heart disease, high blood pressure and stroke. A workout like hiking will also allow the glucose in your bloodstream to move, effectively lowering blood sugar levels. Some of the cancers hiking can lower the risk of having are breast and colon cancer, which have been proven to be associated with regular physical activity.

Boost your energy

Hiking is a form of aerobic activity, which means it brings extra oxygen into your system. That oxygen fuels your muscles, organs, and other body tissues, therefore strengthening them. Your endurance, alertness and overall energy levels will great benefit from this.

Elevate your mood

Exercising outdoors has proven over and over again to lift one’s mood. In Japan, some people practice “forest bathing,” which encourages you to simply be one with nature and receive all its great benefits. There are numerous studies showing how people have lowered stress and anxiety levels by exercising far from the bustling city.

5 Effective Fitness Tips For New And Busy Mums

February 10, 2020/in Exercise, Nutrition /by David Blair

Are you a new mum struggling to find the time to keep fit?

Does this scenario sound familiar? When your baby was born, you knew that you had to change a few things to create the best atmosphere for raising a child.

But making the changes you wanted was a challenge!

If you’ve struggled to engage in any kind of workout program, you might have ended up gaining weight. Don’t stress!

There are a range of small steps you can take, starting today, to lead to great change.

If you’re ready to take care of yourself and lose some baby weight, here’s everything you need to know.

Here are a few tips that you can use to help you get fit, from busy mums to those with more time.

1. Engage In What You Love

You do not necessarily have to spend time at the gym to get fit.

All you need to do is engage in physical activity that you find interesting such as gardening. Besides gardening, you can also help with daily chores. The professionals at MT Medical explain “Such physical activity as cleaning, gardening and even playing outdoors with the kids can help you lose weight as long as you do this on a daily basis.”

Moreover, make sure that you do something that you enjoy so that you can engage in for long hours. This will help your body stay active for a long period and as you continue, you will start noticing a few changes.`

2. Get Accountability
After the birth of a child, it’s common to notice that you have no time for your friends.

That is because you are always busy and concerned with the baby. Because of this reason, you might end up losing communication with your friends and even miss out on a lot for years.

You can actually catch up with your friends and do exercises too. This will give you an opportunity to see your friends and also to burn a few calories.

Moreover, catching up with friends improves your mood and motivates you to keep on working out.

3. Do These 4 Major Exercises

The four major exercises that you should engage in are:
Planks
Push-ups
Lunges
Squats

However, do not expect this exercise to be easy. Especially if you have never tried any of these exercises before. Proactiv Health experts have informed, “It is advisable that you start slow and proceed to increase the sets as you become better at each of these exercises. Moreover, make sure that you have a fixed timetable and stick to it if you want to achieve great results.”.

Furthermore, be careful not to overdo any of these exercises. Give your body enough time to get used to these four exercises before you can start off on intense training.

4. Avoid Taking Caffeine And Sugar
Working out is important, but it is advisable that you check your eating habits also.

Weight loss counsellor and hypnotherapist Ilona Nichterlien advises “Avoid eating unhealthy foods and drinks such as alcohol and caffeine. Moreover, avoid other unhealthy habits such as smoking and taking too much sugar. This is often what mum’s struggle with the most when trying to lose weight, seek help and support to keep you on track”.

When you do this, you will feel more energetic and your body will be more active.

Practice healthy eating habits and avoid foods that are oily and fatty. Get used to eating healthy meals that are nutritious so that you can improve your health every day. Also, remember to drink a lot of water during the day.

5. Be Creative

Exercising does not only help your body stay active, but it also improves your creativity. you can try to dance while holding your baby. If you find this to be difficult for you, then you can try out walking or squatting while carrying your baby. This is also an effective way of helping mums stay fit.

You can make your healthcare regime more interesting by including your baby. You will enjoy spending time with your child while exercising your body at the same time.

These are the five fitness tips that can help you get back into shape. Of course, it will always be worth it to take some time out and take care of yourself too!

Need more support getting back to your best and fittest self? Contact the team at Personal Best to discuss the best fitness program for you

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Written by: Anna Oliver

The Secret Exercise All Women and Men Need to Learn

June 3, 2019/in Exercise /by David Blair

When your trainer mentions one’s pelvic floor, some people may feel awkward about it, particularly men. But, here’s a revelation: the pelvic floor plays a major role in health, hygiene, spinal stabilisation and sexuality–for women and men. This is all too often neglected in exercise programs, especially for those people who suffer from weakness in the area.

The pelvic floor plays a significant role in spinal stabilisation, which can result in more effective workouts, particularly strength. With a better understand of what can strengthen and weaken our pelvic floors, we’ll be able to operate more effectively in our daily lives.

The pelvic floor or PF is a group of muscles that form a sling-like support for the bowel, bladder, and in females, the uterus. Other muscles in this area include the external anal sphincter muscle and the superficial perineals. The role of the pelvic floor is to support the pelvic organs, assist with increases in intra-abdominal pressure and spinal stabilisation, assist bladder and bowel control, contribute to sexual arousal and performance. Essentially, the pelvic floor muscles are between your pubic and tail bones, and control your bladder.

A stressed or weak pelvic floor often occurs in post-natal women, but anyone can experience this loss of control. During workouts, the stresses or weakness of one’s pelvic floor can be reflected. If a woman has issues with bladder or bowel control, running and lifting could exacerbate those problems even further. Trainer and client alike should pay careful attention to pelvic floor health. Otherwise, neglect can lead to more serious conditions, like a bladder prolapse.

The pelvic floor is actually an endurance muscle. Contractions are used to train the pelvic floor and can be done a number of ways, from sitting to standing to lying down as well as during movement. A great way to ease into pelvic floor exercises is through weight training or simple core exercises, which are great for spinal health.

According to professional physical therapists and fitness experts, the correct way to initiate the pelvic floor is to slowly lift the muscles, ideally starting at the tail bone and moving through the pubic bone. Many may find it even easier to lift the group of muscles as one. Simply put, lift the muscle as though you are trying to control your bladder.

It’s important to breathe normally throughout the process, while maintaining a relaxed posture. The thighs and buttocks must also not be squeezed. The latter is easier to prevent by leaning forward while sitting or kneeling.

When lifting the pelvic floor, both front and back, aim to hold it over three counts. Hold the contraction at the top for 10 counts, while breathing normally. Repeat this twice, gradually increasing the hold time.

Another method is to lift the lower pelvic floor quickly, making them short and strong. Ten strong contractions is a good start.

You can combine the two techniques by first lifting slowly and then adding 10 pulses at the top before relaxing.

Ideally, one should exercise one’s pelvic floor daily.

Exercises You Can Do at the Office

January 21, 2019/in Exercise /by David Blair

Sitting all day is detrimental to your health. If you’ve seen friends or co-workers getting “standing desks,” then they’ve probably been told that sitting all day can slowly kill them. But it’s true, there are some truly adverse effects that happen from sitting down all day. It might seem like an exaggeration, but you can risk high blood pressure, abnormal cholesterol levels, premature death, and certain types of cancer. One of the reasons is because you burn fewer calories sitting down. Experts recommend moving every 20 to 30 minutes, but what if you’re too busy at the office for a quick stretch break? And no, trips to the bathroom and kitchen don’t count.

You don’t need to do laps around the office or run up and down the building stairwell. To combat the health risks of sitting down all day, it’s a matter of staying physically active. Fortunately, there are a number of discreet but effective exercises you can perform right from the convenience of your desk. The only equipment you’ll need is your office chair and dumbbells or a full water bottle.

Wrist Stretches

If you’re clicking and typing away all day, make sure your fingers and hands don’t end up stiff. Extend one arm in front, palm up and take the fingers with your other hand. Gently pull back your fingers towards you, stretching your forearm. Hold this for 20 to 30 seconds. Repeat with your other wrist. You can also press your hands together in front of your chest with your arms and elbows parallel to the floor. Bend your wrists to the right and to the left 10 times.

Lower Back Stretch

Prone to slouching? Take the strain off your spine. Sit tall and place your left arm behind your left hip. Gently twist to the left. Use your right hand to deepen the stretch and hold for 20 to 30 seconds. Repeat on the other side.

Leg Exercises

If you’re feeling a little wobbly when you get up after hours and hours of sitting, take a moment to get the blood flowing in your legs. Sit tall and engage your core. Extend your left leg until it’s level with your hip and squeeze your quadriceps. Hold this for two seconds, then lower. Repeat 16 times and then take it to the other side. You can also even throw in an inner thigh workout. Place a firm water bottle in between your knees and squeeze the bottle. Release your hold halfway and squeeze again. Complete 16 reps of slow pulses.

Squats and Dips

You might look a little funny doing these exercises, but you won’t be the one complaining about a sore butt later! Just be sure you keep your chair stable. To do a chair squat, lift up your hips just hovering over the chair with your arms out for balance. Hold this for 2 to 3 seconds. Stand all the way up. Repeat this for 15 reps. To do a dip, place your hands next your hips. Move your hips in front of the char and bend back the elbows while holding onto the chair. Lower your body until your elbows are out at 90 degrees. Push back and return to starting position. Do 15 reps.

Weights

You can stash a dumbbell or two in your drawer or underneath your desk, but if that’s not possible, a full water bottle will do in a pinch. You can first try a bit of weight training with your arms. To do a bicep curl, hold your dumbbell in your right hand, making sure your core is engaged and your spine is straight. Curl the dumbbell towards your shoulder. Repeat 15 times and do the same with your left side. Ab exercises are also totally possible behind your desk. Hold your dumbbell at chest level. Keep your knees and hips forward. Gently twist as far as you can (whilst sitting ‘tall’) and feel your abs stretch. Twist back to the centre and move to the left. Repeat 10 times.

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September 14, 2013/in Exercise /by sitecontroller

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