IMPROVE YOUR SLEEP Posted on 14 July 202123 November 2021 by Michelle Jones Not getting enough sleep? Join the club – increasing numbers of us are suffering from constant fatigue. In today’s society, the pressures of work, running a home and maintaining a social life often means we burn the candle at both ends, often falling short of the recommended 8 hours sleep per day. Sleeping well promotes positive energy, increased concentration levels, good moods and physical health. Here are some tips regarding exercise and nutrition to help you improve your sleep: 1) TIME YOUR EXERCISETrain at a time when you are at your liveliest. If you are bright eyed & bushy tailed in the morning, it would be a great time to exercise. However, if getting up at the crack of dawn is your worst nightmare, it’s unlikely you’ll have a good workout. Exercising before you go to bed can actually make it harder to fall asleep. This surprises many people, as it’s often thought that working out makes you feel more tired. However, exercise stimulates your heart, brain and muscles: the opposite of what you want at bed time. Make sure you give yourself a few hours of relaxation before you plan to go to bed. Morning exercise can also relieve stress, improve mood & give you increased energy levels to tackle the day ahead. 2) TYPE OF EXERCISEThe best exercise for sleep is cardiovascular workout that raises the heart rate for at least 20 minutes. Holistic exercises, such as stretching and yoga will also help you relax and get ready for sleep. 3) EAT BREAKFASTThere’s a reason that breakfast is called “the most important meal of the day.” It gives you the energy you need to kick-start your day and fire up your metabolism. Try to begin the day with an energy-packed, low-fat, high-fibre breakfast. Reduce the amount of high-fat and high-sugar foods, which will to make you crash later on. 4) AVOID BIG MEALS AT NIGHTEat dinner earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. 5) AVOID CAFFEINE & ALCOHOLAs any coffee lover knows, caffeine is a stimulant that can keep you awake, so it’s best to avoid it for around four hours before bed time. Many people find that alcohol may help bring on sleep, but after a few hours it acts as a stimulant, increasing the number of times you wake up and decreasing the quality of your sleep.Prepare yourself for sleep by doing something to relax to take your mind away from your everyday stresses, like taking a bath, reading a book, or watching TV. Don’t take your problems to bed by doing work emails or talking about emotional issues – stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness.Also, remember to go to bed when you are truly tired – struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, until you are tired enough to sleep.If you are suffering from constant fatigue, book an appointment to see your GP, who can give you specific advice regarding your symptoms.
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.
NOT QUITE GETTING YOUR 5-A-DAY? HERE’S HOW TO START! Posted on 23 May 20215 November 2021 by GymEasy WHAT IS 5-A-DAY? 5-a-day is nutritional advice for adults based upon the World Health Organisation guidance which recommends eating at least 400g of fruit & vegetables a day. This makes the recommended size for one portion of fruit or veg for an adult approximately 80g. WHAT IS INCLUDED? All fruits – fresh, frozen or tinned (in natural juice or water, with no added sugar or salt). Dried fruit, such as currants, dates, sultanas and figs counts as one portion per day, but no more. All vegetables – fresh, frozen or tinned (in natural juice or water, with no added sugar or salt), except potatoes, cassava, yams or plantain as they mostly contribute to starch in the diet. Fruit and vegetable juice – no matter how much you drink, unsweetened 100% fruit or vegetable juice can only contribute to 1 portion of 5-a-day. This is because it doesn’t contain the edible fruit pulp, and less fibre. Smoothies can count as a maximum of 2 portions a day, as long as they contain 2 different portions of fruits or vegetables. Beans & other pulses – these cannot count as more than 1 portion per day, as they do not contain as many vitamins and minerals as other vegetables. WHY EAT 5-A-DAY? They’re a great source of vitamins and minerals to keep the body healthy. They contain antioxidants and phytochemicals that may reduce the risk of chronic illnesses, such as cancer & heart disease. They’re an excellent source of fibre, which helps maintain a healthy digestive system. They are ideal to keep your weight in control, as they are filling, but naturally low in fat and calories. HOW BEST TO EAT YOUR 5-A-DAY If you need to work to a budget, don’t worry! Swapping ready meals and unhealthy snacks for more fruit & veg can improve not only long term health but also your bank balance! Just follow these handy tips: Look out for offers – this will also give you variety & make you try something new! Fruit and vegetables are often cheaper if they are in season or frozen. And stock up on cans when they are on offer, as they have a longer shelf life! Avoid waste – before you go to the supermarket, make a list of exactly what you need. To do this, plan each of your meals, and then work out how much you need of each fruit or veg to make all your meals, without wastage. If you simply place a variety of fruit & veg in your trolley, you may find you have lots leftover by the end of the week. Use leftovers – make a smoothie with fruit, or soup, pie or risotto with veg, don’t throw them away! Visit your local market – fruit & veg are often cheaper (and tastier!) at your local market, plus they are often fresher! Add extra veg to your favourite meals – such as extra toppings on your pizza, carrots & courgette in your Bolognese, or fresh peppers & tomatoes in your pasta sauce. Make your own sauces from scratch – use tinned tomatoes as a basis for meals such as casseroles, spaghetti Bolognese and chilli, instead of using expensive sauces, which are often high in salt and sugar. Cook in bulk and freeze – this will ensure you can eat healthily on those days you don’t have much time to cook. Healthy snacks – fresh or dried fruit is often half the price of chocolate or crisps, or how about celery & carrot sticks with a dip in front of a film… better for you AND your wallet! Add fruit to your cereal – a great way to start the day, add a glass of fresh juice, and you are 2 portions down before you start your day! If you would like any more advice on any aspect of your diet, please speak to an easyGym staff member on the gym floor, or book in to see one of our Personal Trainers who specialises in nutrition – all of their details can be found on the Meet the Team boards in our clubs.
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!
