The Advantages of Exercising

Exercising isn´t just about looking good.

There are many people who are planning on going on a diet in order to get the body that they have always dreamed of. If you are one of them, you should know that you cannot expect significant results in case you don’t have a good exercise routine. Exercise comes with many advantages to our body and mind. Following a simple workout routine can definitely confirm these claims. If you are still not convinced whether you should start exercising or not, keep reading because we are about to present the advantages of this activity.

How does exercising help?

First of all, exercising is great for the cardiovascular system and the heart. With regular exercising and a good routine, you will be able to strengthen the heart muscles. Exercise makes the heart beat faster and provides more oxygen to it which eventually leads to an increased red blood cell production.

Furthermore, exercise brings many positive effects to the respiratory system too. Namely, when you exercise you have to breathe deeper and your respiratory system takes and distributes more oxygen all over the body.

When it comes to the digestive system, this activity can help the process of removing waste by accelerating the metabolic processes that support this process. Obviously, when you are involved in exercising, you can expect to get well-defined and toned muscles as well as stronger muscles. This doesn’t mean that you will get too bulky muscles though because it all depends on the exercise routine you follow. In addition, exercise is good for the skin and it can increase life expectancy.  Remember that these are just some of the advantages of exercising. (Read: 7 Benefits of lifting weights)

The importance of hiring a professional and experienced personal trainer

In order to witness all the benefits we have mentioned above, you should definitely use the help of a professional and experienced personal trainer. A personal trainer can assess your abilities and define your fitness goals. In other words, they can customize the workout program according to your needs and abilities. In this way, you can expect the best results in a short period of time.

It’s also good to know that a personal trainer that has experience and knowledge will make sure that you are doing all the exercises in the right away. It is crucial to perform the exercises properly because otherwise, you risk injuries and poor results. Another great thing about hiring a personal trainer is that you will get the motivation you need. The majority of people who are joining gyms tend to give up after a few weeks of exercising. Most of them say that lack of motivation is the main reason for that. But, when you use a personal trainer you can expect motivation and inspiration. They will talk to you about the exercises and support you.(Read: How to hire the right mobile personal trainer)

Why are mobile personal trainers the best option you have?

Mobile personal trainers can come to your place or anywhere you want. So, this type of personal trainers brings convenience. You no longer have to go to smelly and crowded gyms and you don’t have to travel in order to exercise. They also give you a chance to enjoy a high level of privacy because you will exercise alone with them.

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The Benefits Of Lifting Weights After Age Forty

There are a lot of benefits with lifting weight after the age of 40 and under the supervision of a personal trainer, results are guaranteed.

The benefits of lifting weights after the age of 40 are physically and scientifically proven. There are a number of steps to follow to achieve the optimum result:

  • A varied routine with different artefacts provides a good maintenance of the muscles of our body.
  • A balanced diet provides the necessary nutrients to achieve our goals.

The supervision of a personal trainer can guarantee a correct training without risks and make easier the journey to achieve your results.

After the age of 40, it is common to begin to notice and feel the hormonal changes in the body, both men and women. In the case of men, the decrease of testosterone causes physical and mental changes.  Similarly, women with menopause face major alterations that sometimes complicate the day to day. Physical activity helps combat these hormonal changes that are unavoidable.

Lifting weights at 40 or later is not counterproductive, but we must be careful not to injure joints by starting abruptly. If we do not have a previous base, we should start slowly, increase strength and train patiently to get progressively into the routine of bodybuilding, always under the supervision or advice of a professional, like a personal trainer, to not put our health at risk.

Although most of the muscle loss comes when we are significantly older, lifting weight after 40 can prevent this. Lifting weights not only increases lean muscle mass, but it also increases the mineral density in the bones.

Resistance training will increase the rate at which you burn fat. A weight lifting session can allow you to continue burning calories for up to 48 hours after you have finished training. Resistance training with weights and shorter rest periods can also stimulate the production of growth hormone that naturally decreases with age.

Although the changes will not be so fast, these will come if we properly complement training, food and rest. On the other hand, lower hormone levels may delay the process, but the exercise itself and the diet to achieve hypertrophy will ensure that this lower rate is barely perceived.

With patience, good training and correct complementation with a balanced diet and rest, muscle development is possible without problems after 40. It is possible to remain functional, healthy and even we can reverse the effects of ageing on metabolism And body composition.

Being in your forties does not mean that it is not possible to develop muscle, it is an opportune time to get health benefits.

If you are interested in starting your journey to get great results, just get in touch with us and start today!

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Benefits Of Outdoor Training

As the summer is coming and the days are getting warmer, the last thing you want to do is to be inside a gym.

As the summer is coming and the days are getting warmer, the last thing you want to do is to lock you up inside four walls to train. Outdoor training has several benefits that you can take advantages of.

To begin with, when you go running on the road or the park, you do it differently than on the treadmill. Outdoors you have to overcome wind resistance, dodge obstacles, take strides to cross puddles, go downhill or go uphill. It is all these little things together, which determine that exercise out is much more intense and needs more energy than when exercising in a gym.Something similar happens with the bicycle, where the friction of the wind is also a determining factor in the effort that must be made to travel the same distance.

The conclusion is straightforward: if you have limited time and you must want to burn most calories in the shortest time possible, besides signing up to a gym, you can go jogging in the park or take routines coordinated with a specialist to guide and advise you.

There are other advantages of training outdoor beside of burning more calories, some of them are more related to emotional benefits than physicals. People enjoy more the contact with nature as making them feel more vital, enthusiastic and pleasant. Outdoor exercising helps to decrease the level of stress, tension, depression and up to fatigue. Thanks to all these benefits, you will be more likely to stick to a routine and do it more often.

People who train outdoor are more liable to be more active than people that do it indoors. There are severals studies showing people who do outdoor exercise get 30 minutes more of weekly exercise than people who don’t.

Apart from the usual benefits of training, the exposure to the sun also generates vitamin D. This vitamin helps to strengthen your bones and immune system, as well as to improve your mood. Remember that when you exercise outdoors, everything is always being renewed. The landscape, the weather, the faces of other athletes, other living things; Stimulating and exciting your brain at every step.

There are several proven benefits of an outdoor training. So the next time you see a gorgeous day outside, take your workout outside instead of spending your time in the gym. If you have any question or need some assessment, just contact us by clicking HERE.

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Benefits of Exercise During Menopause

By doing exercise during this stage of life, you could enjoy many benefits.

Menopause commonly occurs in women between 45 and 55 years old, and while 25% of women won’t experience any symptoms, the other 75% most likely will. Some of these symptoms can include hot flushes, anxiety, irritability, forgetfulness, and disturbances in sleep patterns.

The recommended thing during the menopause is to go to the doctor first to do a checkup and advise us on the most suggested exercise routine. But it is advisable:

• Stretch your muscles for at least 10 minutes before and after any activity to avoid injury.

• Do aerobic exercises that help you lose weight and improve your fitness. These exercises include walking, running, swimming or riding a bike.

• Anaerobic exercises to increase tone and muscle mass. A trainer should supervise these exercises, and we highlight the lifting of weights, bars, etc.

By doing exercise during this stage of life, you could enjoy the following benefits:

– Keeps You With An Adequate Weight.

During the menopause, women gain weight because fat accumulates and there is a change in the distribution of it, which is primarily set in the abdominal area. To maintain proper body mass index and avoid those unsightly and unhealthy love handle, you need to compensate with a balanced diet and exercise regularly. Walking at a fast pace for 30 minutes a day may be enough to maintain your ideal weight and even help you lose weight when needed.

– Helps You With Osteoporosis

The loss of bone mass is accentuated during menopause due to the reduction in the number of estrogens. To decrease this effect, walking can have a positive impact because it increases bone mass and reduces the risk of fractures. Resistance exercises, such as lifting weights, rowing machines, and stretching elastic bands, contribute to increased muscle mass and also promote bone health. 

– It Is Beneficial For The Cardiovascular System

Exercise improves blood circulation and venous return, lowers blood pressure, and increases HDL (good) cholesterol levels while lowering LDL (bad) cholesterol. All this contribute to a lower risk of developing cardiovascular diseases, such as stroke or myocardial infarction.

– Improves Your Lung Capacity

By increasing lung capacity, the organs of the body receive more oxygenation, and their functions are optimised. Practicing exercise, along with proper hydration, improves the appearance of the skin. It also facilitates intestinal mobility and reduces insulin resistance, which supposes a better control of diabetes mellitus.

– Influences Positively In Your Mood

When doing physical activity, your body releases endorphins, hormones that secrete the brain naturally, and that produce a sense of joy and well-being. In this way, exercise is protective action against depression, anxiety disorders, stress, irritability, decreased libido.

– Improves Your Sleep

Insomnia is another of the discomforts associated with menopause. Exercise increases the production of melatonin, a hormone involved in the regulation of sleep-wake patterns. However, it is not advisable to play sports just before going to bed because it could make sleep difficult. It is best to do this in the morning or, if this is not possible, at least two to three hours before bedtime.

– Improves Coordination and Agility

A daily exercise routine increases the ability of coordination, reflexes and agility, which prevents falls and improves physical performance in all walks of life.

Physical activity is beneficial in every stage of our lives. It improves our fitness, helps to lose weight, and keeps our hearts healthy. Getting physical during and after menopause also has the added benefit of helping to offset disease, and it also helps to reduce menopausal symptoms such as stress, anxiety, and depression.

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