Personal trainer in Nottingham

Posts made in April, 2013

Sports Injuries – Prevention Beats Rehab

By on Apr 23, 2013 in Articles | 0 comments

Sports Performance It seems obvious, but your sporting performance is linked directly to your general conditioning, your diet and your ability to perform functions that are key to your sport. So why do so many amateur AND professional sports people fail to address any or all of these in their training? A lot of team sports – football and rugby in particular – are very high risk in terms of causing injuries. Now, if you can do something to minimise that risk and extend your playing career, or remove niggles that prevent you performing at your best, that”s going to make you enjoy your sport that much more. I’ve trained a lot of rugby and football players who felt they needed to improve their conditioning and strength to ensure they could last a match, or to push through into a first team. Kettlebell work in particular translates well into rugby – there”s a lot of single arm and single leg work, which matches up well with a lot of the in-game movements your body will make. I’ve trained cricketers who need to improve their bowling speed, and their batting average. Most people don’t realise how much the back and core is involved in sport, and once this strength and flexibility is improved, it’s no surprise that the performance at the sport also improves. Whatever your sport, supplementary training is essential to get the most out of it. Even if your sport if just a hobby, additional training will help you get more out it – after all, professional sportspeople don’t simply practice their sport, they also train around it to improve. Injury Prevention and Rehab Most sporting injuries are simply accidents – things that can”t be avoided. However, it IS possible to insure yourself against minor, and sometimes major, injuries by strengthening areas that are more likely to be damaged. For example, strengthening hamstrings and calf muscles helps to stabilise the knee joint, and means the knee is less likely to suffer ACL strains, or even tears. Even if you do injure the knee, having strong supporting musculature means the rehab and recovery period will be very much shorter. The vast majority of injuries in team ball sports are to...

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Beach body? Bikini body? Do this:

By on Apr 22, 2013 in Articles | 0 comments

I purposely never put clients on restrictive diets, unless they are the kind of person that actually enjoys routine and restriction (some do, believe it or not!). For the rest of us, it’ll never work long term. Adults don’t do well with rules. Very restrictive diets are the kind of thing you can use as an emergency, temporary, measure before holidays etc IF you’ve been training and eating well the rest of the year. Think of them as the extra 10% to make a last-minute improvement, but never think of restrictive diets as the way to live for any extended period of time. To achieve the body goal that most people have (lean and “toned”), you need to move away from traditional cardio and focus more time around weights. Swap your running for sprints (preferably hill sprints) and make sure that circuit training, bootcamps etc don’t form more than half of your training. I’d structure a week as: Monday: weights Tuesday: sprints Wednesday: weights Thursday: rest Friday: weights Saturday: bootcamp Sunday: Rest Just try to fit that kind of structure into however your week actually works. It goes without saying, but I”ll say it anyway – make sure you know what you are doing in the gym when it comes to weight training. Check out my other blog posts for a sample gym training plan to get you started. Keep almost all of your carbs around breakfast and training. There’s no real need to overly worry about whether you have your carbs pre or post training. It depends on YOU and how your energy levels feel. Feel weak during training? Have a banana beforehand. Feel drained after training? Have some rice/potatoes with your evening meal. Personally, I’d advise getting 20% of your calories from carbs, and 40% from fats (doesn’t matter what type, just avoid trans-fats) and 40% protein (try and vary your sources – getting it all from whey shakes is NOT the way to go!). If you’re female, aim at 1600 calories initially, stick with that for a week, and then adjust based on how you feel and how you look after 7-10 days.  If you’re male, aim at 2,200 calories. Use  www.myfitnesspal.com to track everything if you don”t already...

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