Technical articles on General
Training Smart
Whatever the task at hand, it is always important to use the right tools for the job. Exercise is no different; this article explains how. (more…)
BMI – Body Mass Index
Body Mass Index is an equation used by specialists to determine whether or not a person lies within a ‘healthy’ weight range.
It is a very common method of evaluating individual people to see if they are under or over weight. The method involves comparing a subject’s weight to their height. By dividing the weight measurement (expressed in kilograms or lbs) by the square of the height (expressed in meters or inches) results in the BMI. A BMI of below 18.5 is considered underweight, between 18.5 and 25 is an indication of a healthy weight, 25 to 30 is considered overweight, a BMI of over 30 is referred to as obese, over 35 is known as morbid obesity, and over 40 indicates extreme obesity.
The BMI test does however have its limitations, so is only used as a general guideline for assessing healthy weight.
Principles of Training
There are five main training principles that we need to consider when designing an exercise programme. The principles of training should provide the entire basis by which the programme is constructed. By considering all of the principles we can ensure the exercise programme is safe, effective, realistic and enjoyable. To a very large degree, the success of any training programme will depend on how closely it adheres to the principles of training. This article outlines each of the five core principles, explaining their relevance and application to any programme. (more…)
Overtraining
One of the common misconceptions regarding training is that the more you do the bigger and stronger you will be. It is easy to see why beginners tend to think this, as muscles clearly need stimulation to grow or improve, right?
While it is true to a point, muscles and their abilities improve during recovery – in order to allow growth and strength improvement the training schedule must afford sufficient recovery time. Without recovery the body can easily enter a state known as ‘overtraining’. This is when the training schedule causes tissue breakdown (an effect of training) that is not sufficiently repaired during the rest periods of the training schedule. (more…)
Home gym
So what should a good home gym consist of? Do you really need to spend many thousands on equipment to put together a set-up that will send you on your way to your goals?
Of course not!
When it comes to a home gym, space is often the most important issue. You don’t want to waste space with big, single-purpose pieces of equipment. Nor do you want to buy equipment that performs an exercise you can easily replicate using other means. The idea is to have a streamlined yet effective home set up that can cater for almost any goal.
Make sure whatever you decide on that you have the space to be able to use the equipment properly and safely.
Here is what I suggest (more…)
Six pack myths
There is rarely an issue of a fitness or lifestyle magazine which does not portray some sort of ‘magic bullet’ to get a six-pack, or to lose weight, or to get fit for spring / summer / autumn / winter. These miracles range from months to weeks and even days in some cases.
The bookshops too are full of wonder diets and exercise plans, and a measure of their success can be found in the number of such books which find themselves on the shelves of charity shops. Perhaps the original owner has become slim and fit, and no longer needs the book; or perhaps not !
Here, we unravel the myths and legends as well as looking at what really counts when developing a six pack.
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Swimming
Why swim?
On an island where no-one is more than 80 miles from the nearest coast, the ability to swim is an essential life skill and one which could save a life one day.
According to the Royal Lifesaving Society, there is a drowning in the UK every 17 hours on average; 450 – 500 a year. 80% of those are on inland water.
You are never too young or too old to start swimming. The safest place to swim is a supervised swimming pool, or a lifeguarded beach. The ability to swim is essential before considering a beach holiday with children. (more…)
Nine ways to get the body you want
Ask most guys in the gym what they are looking to achieve and you will more often than not hear ‘build muscle’ in reply! It’s as cliched as women wanting to lose weight and ‘tone up’!
The only problem with this goal is the way most people go about achieving it – the wrong way. Not enough effort, too little weight, rest periods too long. Then there is their life outside of the gym – not enough food, the wrong types of food, too much beer, not enough sleep. (more…)
Body Fat Estimation
Introduction
Over the years body fat levels have been the source of much thought, discussion and in some cases, frustration for many athletes, coaches and gym users. Recently the availability of body fat testing has become far more widespread in health clubs, leading to a boom in members wishing to know what their ‘body fat percentage’ is.
