Monthly Archives: June 2017

Progressive overload

If you want to bring about any changes and adaptions to the body, then it will have to work a little bit harder than it is used to.

Progressive overload can be achieved by increasing the volume of work and balancing rest and recovery time.

The stimulus provided must be large enough to challenge and evoke the required adaption.

Methods of increasing the overload:

 Increase the resistance

One of the most obvious ways of increasing demand on your body is to increase the weight. If you find a weigh to easy you should be putting more weight on the bar so that it is challenging. When you do go heavier just remember the number of reps will decrease but that’s fine as over time you will get stronger, and will be able to repeat the cycle. Read More

What is Apprenticeship Levy?

The government have introduced the Apprenticeship Levy on 6th April 2017.

The levy requires all employers operating in the UK, with a pay bill over £3 million each year, to invest in Apprenticeships.

The Apprenticeship Levy will be a levy on UK employers to fund new apprenticeships. In England, control of apprenticeship funding will be put in the hands of employers through the Digital Apprenticeship Service. The levy will be charged at a rate of 0.5% of an employer’s paybill. Each employer will receive an allowance of £15,000 to offset against their levy payment. Read More

Log book your sessions (Accountabillity)

There are huge benefits to keeping a gym diary workout log book.

Anyone interested in getting in shape and staying fit can reap the benefits of  a gym diary.

It can boost your confidence

Keeping a gym diary can be quite a confidence booster. Looking back over the log book can bring this by being able to notice your progress and improvements.

On the other hand you may have plateaued and your overall performance hasn’t really improved but if you look through your gym diary you will be able to see why. Read More

Training clients with osteoporosis

Osteoporosis is a systemic skeletal disease that leads to an increased risk of fracture.

Osteoporotic fractures can occur at any site, though the fractures classically associated with this disorder are those involving the thoracic and lumbar spine, distal radius (wrist), and proximal femur (hip).

A World Health Organisation (WHO) working group have defined osteoporosis as “a disease characterised by low bone mass and microarchitectural deterioration of bone tissue, leading to enhanced bone fragility and a consequent increase in fracture risk” (WHO, 1994). Read More

Is exercise the best medicine?

Exercise is good for you and is proven to help improve many aspects of your life. Is it the miracle drug we have all been looking for?

Exercise reduces the risk of major illnesses like heart disease, type 2 diabetes and stroke. It can also lower your risk of dying by 30% and cancer by up to 50%.

Its healing processes have an immediate affect, its free and easy to take and you done even need a prescription to get some.

Our health is now suffering a lot more as people have neglected to take their recommended dose of exercise. Read More

Level 2 Gym Instructor – The gateway to the fitness industry

In order to start your career as a fitness professional the Level 2 is your first port of call and is the gateway into the fitness industry.

A basic understanding of anatomy and physiology in relation to exercise foundation knowledge for all fitness instructing principles is a must.

Exercise affects all body systems. An understanding of the benefits of exercise and the demands it places on the body will help the programming of safe and effective exercise.

This qualification is an entry-level qualification for anyone who is wanting to get into the fitness industry. In holding this qualification, you will be able to work as a gym receptionist and take gym inductions with new members. You will also be able to take classes that you are qualified to do also. The usual progress that you make after this course is onto the Level 3 Personal Training Certificate. Read More

Sleeping patterns

Sleep is one of the most important factors affecting a person’s health. More often than not this is overlooked by both the personal trainer and the client.

To put it simple, people just don’t relax as much as they used to and engage in more activities such as work, travel, socialising and exercise.

The National Sleep Foundation (NSF) states that sleep is basic human need and is just as important for good health as physical activity and a healthy diet.

A good night’s sleep allows the mind and body to wake up fresh and invigorated and ready for the day. Read More

Alcohol Guidelines

Alcohol has a negative impact on our overall health. Alcohol misuse contributes an increased risk of cardiovascular disease, obesity, diabetes and cirrhosis of the liver.

Drinking alcohol is also a contributing factor for other chronic conditions, such as cancers and osteoporosis.

Drinking alcohol regularly is typically a behavior used as coping strategies to manage other lifestyle issues, such as stress or anxiety. They can lead to addiction, dependence and longer-term health issues. Read More