Friday's Nutrition Tip 26/03/2010

Water.

I know that most of us know what we should do, but still I find that most of us don’t do it, what you ask am I on about? Drinking water!

Here are the facts, and maybe some you don’t know.

• Drink between 2 – 2.5L per day.
• The body is between 55 – 75% water.
• Water is the base fluid of blood, which in turn transports nutrients around the body, and takes away waste.
• It’s vital for the body’s temperature control.
• Without it you will struggle to be rid of unwanted body fat.
• And, if you’re thirsty, you’re already dehydrated!

The chart to the side is an indicator, if your urine is one of the colours between 1 – 3 your ok! But if its between 4 – 8, your dehydrated!

When exercising remember to drink before (250-ml half an hour before), During, (125-ml every 15 minutes of exercise), and after (250-ml within half an hour of cessation) this aids the body to function at its optimum, and finally, if your in a hot country on holiday or training, more water!

Exercise of the Day Thursday 25/03/2010

Sit-Ups

Todays exercise is the bog standard sit-up, the most basic of all the core exercises.

Lie flat on the ground, (use a mat to protect the coccyx) knees bent with your feet flat on the floor, hands behind head or at temples, raise the torso upwards rounding your shoulders at the top of the movement, exhale with the exertion and return to the start position, but to make it that little more challenging don't touch the ground.

Getting a partner to hold your feet makes it easier, as does bringing your hands forward.

Holding your hands above your head and keeping them there throughout the movement makes it harder.

This exercise works mainly the rectus abdominis, but also hits the obliques and hip flexors.

Exercise of the Day Wednesday 24/03/2010

Push-Ups

Now I shouldn't have to attach an image of this time old classic, but there are lots of variations of the exercise, I'll go through a few of those towards the end.

In my opinion, this exercise isn't used half as much as it should be in peoples routines, especially by those who go to gyms and spend most of their workout on machines, although the main target areas of this chestnut is the chest and triceps, the engagement of the core is essential to maintain good form, then there's the mental side to it, it's an amazing feeling to be able to perform this exercise perfectly, doing it well and increasing the amount you can do leaves you satisfied and confident.

Variations:

Knees on the floor (half push-up)

Feet Higher (this isolates the clavicular head of the pec's)

Chest Higher (this isolates the lower part of the pec's)

Hands Wider (brings it more out to the lateral part of the pec's)

Hands Closer (brings it closer to the center of the sternum)

Using Suspension Rings (destabilizes every plain, very hard, really works the core)

Exercise of the Day Tuesday 23/03/2010

Dead-Lifts

Todays exercise is the ever faithful dead lift, this exercise is great in so many ways, it works more than just the legs, can be adapted to fit in with pretty much any workout program, and is the basis of a lot of our daily life, such as getting in and out of chairs, picking up shopping/kids etc.

Muscles used:
As this exercise uses lots of muscles I'll just refer to areas rather than naming them all, Quads, Hamstrings, Glutes, Rectus Abdominis, Traps and upper back, Lats, muscles of the wrist.

Instructions:
Select weight for exercise, load bar accordingly. Stand facing bar, legs slightly apart, engage the abdominal muscles and grasp the bar hands a little wider the shoulder width apart. From the squatted position stand, keeping your back straight with your head looking forward, run the bar up inline with the shins until you reach the knees then straighten the torso and legs, exhale with exertion, do the opposite to return the bar to the floor.

EFX available through PT Fitness

Our intention with this blog is not to do to much on the sales front, but I really want to chat quickly about the EFX wrist bands, now as far as products go we don't sell a huge amount, but when I was introduced to this I couldn't help but feel the need to make this available to all our clients. This is what EFX have to say.

"EFX is an embedded wearable technology designed to maximize performance and overall well-being by increasing balance, strength, and flexibility. EFX's technology consists of frequencies that are highly compatible with both humans and animals on a cellular level. Because it works instantly when in close proximity with the body's bio-electric field, real time functional performance gains can often be demonstrated.

Like acupuncture, acupressure or deep therapeutic massage, we believe that placing EFX energetic dots near specific energy centres or chakras, may promote or enhance the energy flow along the main meridian channels.

Many are able to experience the effects simply by holding a product embedded with EFX technology. Simple kinesiological muscle testing may be used to determine the effects on balance, strength, flexibility and range of motion.

Simply put, EFX is designed to resonate with and tune your body's naturally occurring bio-electric frequencies, impacting function and performance. When your body is in harmony, muscles relax, blood flow increases, and relaxation replaces tension."

Now I have to be the first to admit I'm a bit of a sceptic, it took me 4 months of trialing different vibration training machines until we opted to purchase the Power Plate, so with this small rubber band I was very cynical, but until you have one, or see it in use it's had to understand, but the real proof for me was actually demonstrating its effects on somebody else, now I think of myself as pretty fit with a good amount of strength, I was blown away by what people could do when in contact with the EFX band, staggering, so, if you would like to know more, or would just like to see for yourself, get in touch, or if you have a story to tell about the EFX wrist band post a comment!

Chris Nash, Personal Trainer
PT Fitness

Weekly Workout Monday 22/03/2010

Hi all, so here it is, the first Monday work out!

Warm up suitably for 5 minutes, (step-ups, skipping, jog on spot etc.)

10 x Dead-lift (bar-bell weighted at 1/3 body weight)
10 x Push-ups
10 x Sumo Squat with dumbbell upright row (dumbbell 1/5 body weight)
10 x Squats with shoulder thrusters (dumbbell 1/8 body weight)
10 x crunches

Go straight from one exercise to the other until the circuit is complete, rest for 1 minute then repeat, do as many circuits as you can perform in 20 minutes.

Cool down for 5-7 minutes and stretch.

All PT Fitness clients should know what all these exercises are, but for those of you that don't know for now I can only suggest searching the exercise on Google or youtube, until this individual has sussed out how to upload video to this blog! good luck with your session, let us know how you get on!

Chris Nash, PT Fitness