RUNNING FOR BEGINNERS: TOP TIPS Posted on 14 July 202120 November 2021 by Michelle Jones No one’s really a beginner runner. We all know how to do it because most of us started running soon after we learned how to walk. That said, if you haven’t done it for a while, there are still a few tips you should keep in mind that will help you get the most out of your running sessions: GET KITTED OUT You don’t have to break the bank on the latest trainers to start running; just make sure your footwear gives you plenty of support. Wear what’s comfortable, but splashing out on some cool leggings, shorts and a top is great for morale and can get you in the mood to run. JOIN A GYM Jogging for beginners is all about starting out gently. Joining a gym means you can set your own pace by starting to run on the indoor treadmill. This is a great way to start conditioning your muscles and begin to build up your stamina. However, many people make the mistake of ditching the weights in favour of miles on the treadmill. While the added mileage might be beneficial for increasing endurance, it might actually lead to extra injuries. The pounding from running puts an immense strain on the body. If the muscles aren’t prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue. Over time, overuse injuries including shin splints, stress fractures, and “runner’s knee”. Ensure you incorporate strength training, squats & lunges into your routine. A strong upper body is essential to maintaining a good arm movement pattern whilst running. NUTRITION Before you start running, eat some light, high energy food like a piece of fruit, a smoothie or an energy bar, but never try to run on a full stomach, unless it’s to catch the bus home! Replenish your spent energy after running by eating some protein and carbohydrates, such as scrambled eggs, a lean meat sandwich, yoghurt, granola or berries. Also, top up on fluids! PACE YOURSELF The London marathon can wait for now; just take it easy at first. Remember, slow and steady wins the race. That said, it’s important to set some goals, such as running a specific distance on the treadmill, aiming for a higher average pace. Set realistic targets so you can measure your results week by week. Apps like Couch to 5K can help you build up slowly and to see how far you’ve come! GET IN THE HABIT Staying motivated is the key and once running becomes a habit – typically, after a few weeks – it really does get easier. Before you know it, you’ll feel full of energy and the running habit will be part of your daily or regular routine. Finding a running buddy is a great way of staving off boredom as your distances increase and because you can chat as you run, those miles will slip past unnoticed. GOALS It’s important not to get too attached to the treadmill. Once you start to feel more at ease running, try some outdoor runs in the morning, or at weekends. Now’s the time to consider entering a 5k or 10k, half marathon, or even a marathon – just give yourself plenty of time to train properly.
WHICH PROTEIN/SUPPLEMENT IS BEST? Posted on 14 July 20215 November 2021 by Michelle Jones If you are attending the gym regularly, you may want to supplement your workouts with protein or other supplement. Supplements can help with muscle repair, strength gain, and muscular atrophy (size gain). Whatever you use it for, supplemental protein can have a dramatic effect on the work you do. However, if you want to start taking protein or supplements, choosing the right one can be difficult. With so many different types and brands available, how are you to know which is right for you? We’ve put together a list of some supplement types out there, and outlined the advantages and disadvantages of each: WHEY PROTEIN Possibly the most popular of all proteins, whey protein is the standard supplement choice for many gym goers. Whey protein is normally used to increase size and strength without major gains in body mass. Whey protein is high in branched chain amino acids, and it can have a powerful anabolic effect on muscle growth. It’s perfect if you want to increase your power and strength without putting on the pounds. It can also be used to suppress hunger and help reduce body fat whilst retaining muscle. Whey protein comes in a variety of different flavours, and can normally be mixed into milk to make a milkshake or porridge, or can be mixed with water. SOY PROTEIN Often seen as a healthier alternative to whey protein, soy protein is made from soybean meal that has been dehulled and defatted. Scientifically, it is known as complete protein, as it provides all of the essential amino acids for human nutrition. Soy protein is free from dairy or animal protein, and is, therefore, popular amongst vegetarians and vegans. Soy protein can also lower cholesterol and the risk of heart disease, whilst supporting significant muscle gain without increasing body fat. Some people use soy protein alongside a whey protein plan, as they complement each other very well. As we have already noted, whey protein is high in branched chain amino acids, whereas soy protein provides high amounts of glutamine and arginine. CASEIN If you’re on a lower calorie diet, you can often come across issues with lean muscle mass loss. As you’re not supplying your body with enough calories to support all of your energy needs, you’ll end up using stored body tissues for energy instead. This is where casein will come in very useful. Casein has multiple benefits including improvements to dental protection and colon health. The higher calcium content in casein is also beneficial for total fat loss. One of casein’s benefits is that it provides amino acids at a slow and steady pace that last for hours. It’s widely known that muscles don’t build overnight. However, drinking a glass of casein-rich milk right before bed will work wonders. During sleep, the body is normally starved of nutrients, so a slow release protein such as casein is ideal for overnight recovery. CREATINE Creatine is somewhat of a controversial subject in health and fitness. Whilst many people have praised the dramatic effect it can have on your body, others insist that it can be detrimental and have nasty side effects. Creatine is typically bought in flavoured powders. Like most other workout supplements and proteins, creatine increases your body’s ability to produce energy. It is, therefore, used mainly in high intensity, explosive activities like weight lifting, sprinting, and throwing. It works by channelling water into your muscles, which stimulates protein synthesis at a faster rate. Athletes in these areas swear it works, and fast, but why the controversy, and what are the reported side effects? For starters, if you take creatine you will put on weight. Unlike some protein supplements, which aim to increase power without significant weight gain, creatine works by bulking out your muscles. It will also have a different effect on each person that takes it. Those who regularly eat red meat might not see such a noticeable effect, as red meat contains a fair amount of creatine. Vegetarians, however, may see a more dramatic effect, as they have a lower everyday intake of creatine. You should only take creatine if you have a heavy workout schedule, as you need to combine it with lots of exercise to see an effect. Additionally, anyone under eighteen should not take it, as scientists are not yet sure of the effects it might have on growing muscles and bones. Only you can make the right decision about which protein / supplement would best aid the work you do at easyGym. However, we hope this guide has provided a bit more direction! Remember, taking protein or other supplements is not a substitute for healthy eating, so keep up everything else you’ve been doing to stay healthy.
HOW TO HANDLE POST-WORKOUT SORENESS Posted on 14 July 202124 November 2021 by Michelle Jones The aching pain that you feel 12-48 hours after a workout is known as DOMS, or Delayed Onset Muscle Soreness. It’s a result of microscopic tears within muscle tissues, which you create when you workout. The pain is the body’s way of signalling to you that repair work is going on and that you’d better rest. When the soreness disappears, your body is saying it’s ready to get back to it. Just like the phrase ‘no pain, no gain’, many people actually enjoy this feeling as it’s an indication that they have worked hard and that the muscle will repair itself to a stronger state than the one it was in before they trained it, which leads to greater stamina and strength as the muscles recover. In short, there is no way to avoid or eliminate DOMS, but you have to admit, there’s something supremely satisfying about knowing your efforts in the gym are working! Tips to help reduce the effects of DOMS Ensure you thoroughly warm up before and cool down after your workouts. When trying a new exercise, start slowly and build up the weight/speed. When muscles are in recovery mode they tend to tighten up. Slow and gentle stretching of the area will relieve that tight feeling and diffuse the pain. Foam rollers are good for this purpose. Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery. A warm bath will loosen up tight muscles and improve circulation. Better circulation means more oxygen and nutrient-rich blood coming to the rescue of your aching muscles. Try a post-workout protein shake. According to the Whey Protein Institute, whey protein is a high-quality protein source that’s easily digested by the body. Because it contains large amounts of muscle-building branch chain amino acids, whey protein is ideal for muscle recovery after a workout. Use a split routine. By training different body parts on different days you will still be able to get back in the gym even when one area of your body is recovering.
MAKING SURE YOUR CARDIO DOESN’T HINDER YOUR STRENGTH GAIN Posted on 23 May 20215 November 2021 by GymEasy Think running is going to wither your muscles away? Think again. Combining cardio and strength training can actually up your gains. HOW CARDIO CAN BENEFIT STRENGTH TRAINING Low intensity running is one way to benefit your strength training. Short- to mid-distance steady runs increase blood flow to your muscles. On the other hand, long distance running can be intense and hard on your muscles and have the opposite effect of your strength training goals. High intensity interval training (HIIT) is another good cardio option to combine with strength training because it preserves that muscle you have worked hard for. While doing HIIT workouts, you will lose fat instead of muscle. HIIT is characterised by short bursts of very hard work. Basically, intense cardio or sprints for a short amount of time. A study called Endurance Exercise Training Enhances Local Sex Steroidogenesis in Skeletal Muscle found that in rats, aerobic exercise can help increase the conversion of muscular DHT (dihydrotestosterone), which is a key component in skeletal muscle atrophy (size increase). The rats were doing aerobic training five times per week for 30 minutes each time. This is something to keep in mind when planning your exercise routine. THE IMPORTANCE OF FOOD When combining running and strength training, you will need to keep an eye on how many calories are coming in versus how many calories you are burning. Burning too many calories will hinder your gains. Keep track of protein and carbs to fuel your muscles throughout your training. You will also need to make sure you eat enough healthy foods throughout the day to keep your energy up and help muscle growth. One way to make sure you get enough calories is to increase the amount so you eat the same amount you burn during your entire workout. An ideal amount would be two grams of protein per kilogram of body weight a day. As always, you should be eating enough of your fruit and vegetables, which is seven to nine servings a day. Not sure what to eat? Some good examples healthy foods include: Eggs Black beans Salmon Mixed green salad Whole grain bread Whole grain pasta Chicken Dark chocolate Tofu THINK ABOUT THE ORDER IN WHICH YOU TRAIN Some people will swear by running first where others will swear by strength training first. The right answer is what works for you. You want to train after your body has had somewhat of a break, but before muscle soreness sets in. For example, strength train and finish it off with a high intensity interval training workout for five to ten minutes when you are done. There is a sweet spot you need to find with your body. Another option is to do one program one day and the other program the next day. For example, strength train one day and run the following day. COMBINE RUNNING AND STRENGTH TRAINING The first thing you need to do before planning your program is get the right shoes for your activity, as this can help you train smarter and faster, and avoid injury. Running Shoes Guru has a good guide to help find the right shoes for you. Shoes are available for long distance running, strength training, and high intensity interval training, which is a good idea if you are combining running and strength training. Next, think about what time of program you want to do. A good example of HIIT is to run for 30, 60, or 90 seconds — one time — then rest for double the amount of the time you ran. For example, if you sprinted for 60 seconds rest for 120 then run again. An entire workout can last from 20 to 45 minutes. If HIIT isn’t your thing, running 30 minutes five times a week will do along with a strength training program. If you aren’t sure how to start out running, we have an article that can help you get started. FINAL THOUGHTS Running and strength training can enhance the progress of one another. Think about Olympian sprinters and how solid their muscles are. They do a variety of programs, including strength training and running, to increase their muscle gains. Get the right shoes and start on a running and strength training program for enhanced results of each activity.
OUR TOP 10 FITNESS TIPS Posted on 23 May 20215 November 2021 by GymEasy 1. Be realistic Always be honest about your current fitness levels, how much time you have to exercise, your short and long term goals, and your desired timescales. Remember that you need to stick with your programme to see results. If you think back to a time when you were happy with your shape, how long ago was it? It won’t take as long to get back to that but it won’t happen overnight. 2. Get it in the diary! Block out your workouts in your diary, like you would a doctor’s appointment. This forward planning will ensure you make time to work out, and will get you into a routine. You are also more likely to commit to these sessions, as you will feel guilty cancelling them out of your diary. 3. Get a training partner This is by far one of the best ways to get you on track to achieve your goals. Not only will you set regular workout times, you also won’t let your friend down by cancelling at the last minute. Plus, you will have more fun, and stay motivated! 4. Always have your gym kit Not only will it mean that you can head for the gym whenever you get a free slot (although they should be in your diary!), keep it in the boot of your car or in the office, and then you’ll have no excuse! 5. Set goals You need to set a range of short term and long term goals to ensure that you have a focus to your training. We can help you with this, so come and discuss your goals with one of our Personal Trainers. 6. Track your progress Log your training. If you don’t know what you did last week, how can you beat it? Knowing your strengths and weaknesses allows you to plan ahead, also being able to show what you have done to our Personal Trainers makes it far quicker to prescribe a new training plan…. meaning you’ll reach your goal quicker. 7. Eat well You are what you eat! We don’t believe in fad diets, but putting quality food back into your body will not only see you lose weight, but good eating will help your body repair itself more effectively, sleep better, keep you healthy plus countless other reasons. Read our article on a balanced diet for more information. 8. Try a class Whether you take part in classes regularly or not, they are great for a motivational boost – especially those times you can’t be bothered thinking what exercises to do in the gym. Many members really enjoy the atmosphere the instructors generate and the enthusiasm generated by a group training together. 9. Mix it up! You need to keep challenging yourself with different exercises, as your body will get used to your regular routine, so it won’t be as effective. Keep changing your programme to ensure progression… try a class, a new piece of kit or a new area of the body. Adding variety to your workouts will also keep your mind stimulated, which means you will be less likely to lack motivation. 10. Short on time? If you’re stuck for time, ensure you work harder – run faster, lift more weight, jump into a spin class! Why not try functional training – read our blog article about it!
