In the world of fitness, personal trainers play a crucial role in helping individuals achieve their health and wellness goals. With a diverse range of expertise and specialisations, personal trainers offer unique approaches to training, ensuring personalised guidance and support.
In this article, I’ll delve into the various types of personal trainers and fitness professionals, providing an in-depth exploration of their specialties and how they can cater to individual needs.
It’s worth pointing out that not all personal trainers are specialists in just one or two things, but some will be and will market themselves or their personal training business in this way. At Nxtep Personal Training, we’re happy to say we specialise in almost all of the various things listed below, and we’ll customise your PT programme completely towards your own goals, whatever they might be.
But let’s look into the various specialties a personal trainer may offer.
Fitness Generalists: Versatile Trainers for All-Around Fitness
Generalists in the fitness industry are professionals who have extensive knowledge and expertise in a variety of sub-fields within the fitness industry. They are highly skilled in the process of designing holistic training programmes that can accommodate a variety of client requirements. These types of trainers put an emphasis on their clients’ all-around health and wellbeing, taking into account aspects of their physical condition such as their cardiovascular fitness, muscular strength, flexibility, and endurance, as well as paying attention to their mental health. Because of their extensive skill set, they are able to design well-rounded workouts that focus on a number of different aspects of physical fitness, thereby assisting individuals in achieving a comprehensive level of physical conditioning. At Nxtep, we certainly focus on all of the above, as our programmes are entirely bespoke, including a comprehensive nutrition plan, as well as daily motivation whether you’re in the studio or not!
Strength and Conditioning Specialists: Building Power and Performance
Personal trainers who specialise in strength and conditioning work to improve both the power and performance of their clients’ bodies may market themselves purely as strength and conditioning coaches. They have a comprehensive understanding of resistance training, powerlifting, and functional movements.
These fitness trainers devise specialised training regimens with the goal of improving their clients’ muscular strength, explosive power, and overall athletic performance. Whether the objective is to improve athletic abilities, increase strength and power, or enhance overall physical performance, specialists in strength and conditioning provide individualised training regimens to meet each of these specific goals.
If this is a goal for you, please see our strength training programme page.
Weight Loss and Body Transformation Experts: Shedding Pounds, Gaining Confidence
Personal trainers who specialise in weight loss and body transformation assist individuals in accomplishing their specific objectives regarding their body weight and composition. They have a profound comprehension of the scientific principles underlying weight loss, the processes involved in metabolism, and the factors that influence body composition. These trainers provide a wide range of services, including the creation of individualised exercise plans and the incorporation of educational material pertaining to nutrition. Experts in weight loss and body transformation empower individuals to lose weight, build lean muscle, and gain confidence in their bodies by putting an emphasis on making lifestyle changes that are both sustainable and effective.
If losing weight and transforming your figure is something you are looking to do, please see our personal training for weight loss page.
Rehabilitation and Injury Recovery Trainers: Healing through Exercise
Trainers who specialise in rehabilitation and injury recovery work with clients who are in the process of recuperating from illnesses, injuries, or even surgical procedures. Because these trainers are well-versed in anatomy, physiology, and biomechanics, they are able to devise individualised workout plans that facilitate the healing process and speed it along. Trainers who specialise in rehabilitation work closely with medical professionals to develop individualised treatment strategies for patients, with the goal of assisting patients in regaining their strength, mobility, and functionality. People can recover from injuries, become more flexible, and regain their optimal level of physical function with the help of these kinds of trainers.
At Nxtep we’re specialists in injury and rehabilitation training, so please give us a call or email if you are suffering from any kind of injury, condition or recovering from an illness, and we’ll be happy to help you get back to where you were, or better!
Functional Fitness Coaches: Training for Real-Life Movements
Trainers who specialise in functional fitness place an emphasis on activities that are designed to simulate real-life movements and improve functional abilities. These trainers are aware that physical fitness extends beyond the confines of the gym and ought to improve performance in day-to-day activities and responsibilities. Functional fitness coaches assist people in enhancing their overall functional capacity as well as their quality of life by incorporating exercises that emphasise balance, coordination, and mobility into their routines. They cater to a wide variety of population groups, such as elderly people who want to keep their independence and athletes who want to improve their skills that are specific to their sport.
This is something usually beneficial for more mature people. Please see our Over 50’s Personal Training page for more details.
Trainers who specialise in specific sports are experts at adapting exercise routines to the requirements of a given sport or activity. They have a comprehensive understanding of the biomechanics, physiological requirements, and skill requirements of a variety of sports. Athletic performance, agility, sport-specific skills, and general conditioning are all areas that can be improved through the use of specialised fitness programs designed by sports-specific trainers. In order to improve their overall athletic performance, they conduct performance evaluations, design individualised training programmes, and make use of cutting-edge training methods. This helps them improve their speed, agility, strength, and endurance. Performance trainers collaborate closely with athletes to determine areas of weakness, determine desired levels of performance, and develop and implement strategies designed to help athletes reach their full potential, whether their goal is to improve their speed for running, their strength for swimming, or their endurance for cycling.
Group Exercise Instructors: Energising Workouts for Community Fitness
Group fitness instructors generally lead energetic and inspiring fitness classes that are catered to a group of participants who have a range of fitness levels and goals. The environment that these trainers cultivate is one that is high-spirited, welcoming, and supportive of camaraderie and motivation. Group classes include things like CrossFit, high-intensity interval training (HIIT), dance-based workouts, yoga, cycling, and more. The downside of this kind of training is a lack of personal attention, meaning you may not improve at the same rate, you may push yourself beyond your limits and at worst, you may even injure yourself.
Special Population Trainers: Fitness for Unique Needs
Personal trainers who specialise in working with special populations focus on assisting clients who have particular requirements or health concerns. This includes the elderly, women who are pregnant, people who suffer from chronic conditions, as well as those who have physical or cognitive disabilities. These trainers might have specialised knowledge which enables them to design exercise regimens that are both secure and effective, taking into account the individual’s particular limitations and needs.
At Nxtep this is something we’re proud to specialise in. We offer direction, assistance, and alterations to keep fitness within reach of all people and to maximise the benefit. Please see our Personal Training for People With Disability page for more information.
Nutrition-Focused Personal Trainers: Nurturing Healthy Eating Habits
Personal trainers who put an emphasis on nutrition (such as myself) will incorporate nutrition guidance and instruction into their clients’ personal training programmes. They are aware of the significant role that diet plays in determining overall health and the achievement of fitness goals. These trainers help people develop healthy eating habits by providing individualised meal plans, educating them about macronutrients, portion control, and dietary supplements, and providing ongoing support to clients as they work towards their goals. People are given the ability to maximise their fitness results and achieve long-term wellness when they work with trainers who focus on nutrition by integrating physical activity and proper nutrition.
Every programme we design for every client here at Nxtep incorporates a full, bespoke nutrition meal plan designed especially to help you achieve the goal or goals you have. For more on this, see our personal training and nutrition page.
Boot Camp Personal Trainers: Intense Workouts for Rapid Results
Boot camp trainers deliver intense and challenging workouts that promote rapid results. These trainers lead high-intensity group training sessions incorporating circuit training, plyometrics, bodyweight exercises, and cardiovascular conditioning. Boot camp trainers create an atmosphere of motivation and teamwork, pushing participants to their limits. With their expertise in maximising calorie burn and boosting metabolism, boot camp trainers provide an efficient and exhilarating workout experience for larger groups of people, at the expense of the 1-to-1 attention and tuition you normally receive from a personal trainer.
Mobile Personal Trainers: Fitness Anytime, Anywhere
Mobile personal trainers offer the convenience of training clients in various locations, whether it’s a client’s home, office, or outdoor setting. These trainers bring the necessary equipment and expertise to deliver personalised training sessions in a preferred environment. Mobile trainers cater to busy individuals, providing flexibility and eliminating barriers to fitness. They adapt to clients’ schedules, making fitness accessible and convenient, and ensuring that clients can achieve their goals without constraints. While the benefit of this type of trainer is obvious, and will suit some people who cannot find the time to travel to a gym or personal training studio, the downside with this kind of training is the lack of variation in exercises that can be done due to the fact there’s only so much equipment someone can bring with them!
Small Group Personal Trainers: Dynamic Workouts with Personalised Attention
Personal trainers who work with small groups offer concentrated and individualised attention within the context of a small group. These instructors are in charge of guiding individuals in small groups, which typically have between three and six participants. The camaraderie and motivation of group workouts is a big factor in the popularity of small group training, while the numbers are small enough for the personal trainer to still provide 1-to-1 attention. As a result of the ability of trainers to modify exercises, observe participants’ forms, and provide individualised feedback, the experience that each participant has can be made to be both challenging and rewarding while keeping that fun group experience.
The world of personal training encompasses a wide spectrum of expertise and specialisations, ensuring that individuals can find the perfect workout routines to meet their unique needs and goals. So, whether you’re looking to shed pounds, enhance athletic performance, improve functional abilities, or simply maintain overall wellness, a good personal trainer should be able to help you with any goal you have in mind.
Personal training is about much more than just pumping iron or hitting the treadmill like a hamster on a wheel; it’s a whole world of fitness techniques that cater to your unique needs and goals. We’re talking about strength training to build those muscles, cardio workouts to get your heart pumping, and flexibility training to make you as bendy as a pretzel. And the best part? It’s all tailored just for you!
As a qualified personal trainerwith over 7 years’ experience and my ownprivate personal training gym, I thought it was time for me to share everything there is to know about personal training in one place. And if you’re feeling extra ambitious, I’ve even shared my advice on how you can become a personal trainer yourself. We’re talking about creating a business plan, marketing your services, and helping others on their fitness journey. So grab your protein shake, strap on your trainers, and get ready to dive into the world of personal training!
What is Personal Training?
Personal training is an incredible one-on-one fitness programme led by a certified trainer who’s all about helping you achieve your specific health and wellness goals. It’s a highly personalised experience where you work closely with a professional to develop customised workout plans and receive proper form instruction. Unlike group fitness classes, personal training provides individualised attention to ensure safety and effective exercise progression.
One of the greatest benefits of hiring a personal trainer is the personalised attention you receive. They create workout plans tailored to your unique needs and goals. These trainers are specialised experts in various areas of fitness, like strength training, cardiovascular endurance, and flexibility improvement. They’ll safely guide you through your workouts while pushing you to reach your goals. Their client-centred approach ensures that you get the support and guidance you need throughout your fitness journey.
Whether you’re looking to build strength, improve your endurance, or enhance your flexibility, personal trainers have the knowledge and expertise to help you. They’re not just there to count reps; they’re your partners in success. They’ll challenge you, motivate you, and celebrate your progress every step of the way. With their guidance, you’ll achieve optimal health and wellness outcomes that leave you feeling strong, confident, and empowered.
So, if you’re ready to take your fitness to the next level, personal training is your ticket to success. It’s a programme that prioritises your individual needs, ensuring that you receive the guidance, support, and expertise necessary to reach your fitness goals. Get ready to embark on a transformative journey with a personal trainer who will empower you to become the best version of yourself. Let’s make those goals a reality!
Hiring a personal trainer comes with a truckload of advantages that can take your fitness journey to new heights. First off, you get a customised workout plan that’s designed just for you. Your trainer takes into account your fitness level, goals, preferences, and any health conditions, ensuring that every aspect is tailored to meet your needs.
But that’s not all! Personal trainers are experts in motivation. They know how to keep you focused and fired up about your fitness goals. They provide unwavering support, constant encouragement, and valuable feedback during your workouts, keeping you motivated and pushing you forward. And let’s not forget about progress tracking. Trainers regularly assess your progress to see how far you’ve come from your starting point. This helps them fine-tune your programme as needed, ensuring that you’re always moving forward.
Accountability is another game-changer in personal training. With a personal trainer by your side, you have someone who’s counting on you to show up and give it your all. They keep you consistent and committed, pushing you to work towards your goals day in and day out. Plus, personal training goes beyond just physical fitness. It emphasises the mind-body connection, incorporating mindfulness activities like meditation or yoga into your workouts. It’s a holistic approach that benefits both your physical performance and mental well-being.
So, whether you want to improve your overall fitness levels or conquer specific fitness goals, hiring a personal trainer is a smart move. You’ll experience the incredible perks of a personalised approach, with a programme crafted exclusively for you. Motivation techniques will keep your fire burning, progress tracking will keep you on the right path, and accountability measures will ensure you stay committed. Get ready to unleash your full potential and achieve those desired results! In the next section, we’ll explore the different types of personal training available today. Let’s keep the momentum going!
Types of Personal Training Available in 2023
Personal training has evolved from a one-on-one session with a trainer to various options like small group, online and hybrid training.
Small group personal training involves working with a trainer in a small group setting, allowing for personalised attention while also enjoying the camaraderie of others. Online personal training is another option that has become increasingly popular due to its convenience. With live virtual sessions, clients can work out from anywhere while still receiving guidance from their trainer. More on this later.
In-home personal training allows individuals to work out in the comfort of their own home or other preferred location. This option is great for those who prefer privacy or have limited time to travel to a gym.
Hybrid personal training combines both in-person and online options, offering flexibility and personalised attention based on individual needs and schedules.
Each type of personal training offers unique benefits that cater to varying lifestyles and preferences. Finding the right fit depends on individual goals, availability, budget, and personality compatibility with the chosen trainer. In the next section, we will explore what qualifications are essential when seeking out a qualified professional for your fitness journey.
While the type of training is important, it’s perhaps more important to find the right trainer for you, which we’ll talk about next!
Finding the Right Personal Trainer
Location
When it comes to selecting a personal trainer, one aspect that’s hard to ignore is the location factor. How easy it is to reach your personal trainer plays a big role in establishing a successful and convenient training routine. It allows for regular face-to-face sessions, easy access to training facilities, and the possibility of on-site guidance. So, let’s dive into this section and stress the importance of choosing a personal trainer who’s fairly local to you.
Embarking on the mission to find a suitable personal trainer involves more than just a quick Google search. It’s about navigating through an industry filled with unqualified folks and sketchy marketing tactics. To discover the right personal trainer in your area, you need to consider a few key factors. Think about compatibility, referrals, the perks of virtual training, budget considerations, the significance of effective communication, and of course, how close they are to your location.
Nxtep Personal Training Gym is located in Knutsford, in the heart of Cheshire – perfect for anyone from the centre of Cheshire to come to. See our contact page for more information.
Compatibility
Finding the perfect personal trainer involves assessing compatibility, a vital aspect of the selection process. It’s crucial to find someone who understands and respects your fitness goals, ensuring a harmonious working relationship. One effective way to evaluate compatibility is by scheduling a consultation or trial session. This allows you to experience firsthand their training style, communication approach, and overall personality. These interactions help you determine if the trainer is the right fit for you.
Personal Recommendations
Personal recommendations can be vital in your quest to find the right personal trainer. Getting referrals from friends, family, or local fitness communities is like striking gold. These trusted sources have firsthand experience working with trainers and can offer valuable insights. They can point you towards professionals who have earned a stellar reputation in the local fitness community. Seeking recommendations from those who have already worked with trainers in your vicinity is an excellent way to narrow down your options and increase the chances of finding a reliable and respected trainer nearby.
While virtual training offers convenience and flexibility, it’s important not to overlook the benefits of in-person sessions when geographical proximity is a priority. When your trainer is close by, you can meet them at a local gym or training facility, giving you access to a wide range of equipment and specialised resources that may not be readily available at home. In-person training provides hands-on experience and the opportunity to make the most of the training environment.
Budget
While price shouldn’t be the only deciding factor, finding a trainer whose rates align with your financial situation is important. The good news is that by focusing on trainers in your local area, you have the advantage of exploring various pricing options. This allows you to make more informed decisions based on the market rates within your community.
So, don’t worry, there’s a trainer out there who can help you achieve your fitness goals without breaking the bank.
At Nxtep we strive to create an affordable PT programme for everybody.
Let’s talk about goal setting! It’s a crucial step in achieving those overall wellness objectives we all desire. The key is to approach it strategically, making sure your goals are specific, measurable, attainable, relevant, and time-bound. You want to break down your big aspirations into smaller, achievable targets. This way, you can track your progress effectively and celebrate those awesome milestones along the way.
Now, let’s not forget about the power of mindset. Cultivating a positive attitude towards your fitness journey is vital. It helps you overcome any obstacles that might pop up along the way. And guess what? Having an accountability partner can be a game-changer. They provide support, motivation, and guidance to keep you on track towards your goals.
We can’t ignore the fact that challenges will come knocking. But fear not! Mindfulness practises like meditation or journaling can be your secret weapons to manage stress levels and keep your mind sharp when faced with hurdles.
So, goal setting techniques are the real deal for achieving fitness greatness. Set those specific, measurable, attainable, relevant, and time-bound targets, and watch yourself soar. And don’t forget to embrace mindfulness practices and seek the support of an accountability partner. Now, it’s time to move on to the exciting world of nutrition for fitness purposes without sacrificing taste or satisfaction.
Nutrition in Fitness and Personal Training
Now let’s dig into the world of nutrition and personal training. If you want to optimise your physical performance and overall health, understanding the role of nutrition is key. It’s all about fueling your body with the right stuff.
First up, we have healthy meal planning. By planning nutritious meals throughout the day, you’re setting yourself up for success. Keep an eye on those macronutrients: protein, carbohydrates, and fats. They’re the building blocks you need to maintain muscle mass and keep your energy levels up. Oh, and don’t forget about pre and post-workout snacks! They’re like little power-ups that give you the fuel you need before and after exercise.
Hydration is another important piece of the puzzle. Drink water like it’s your job! Staying hydrated helps regulate your body temperature, keeps your joints lubricated, and helps transport all those awesome nutrients throughout your body.
Now, let’s talk about supplements. They can be a game-changer for some folks looking to level up their performance or speed up their recovery. But here’s the deal: always consult with a healthcare provider before diving into the supplement world. Safety first!
Here’s the bottom line: adopting healthy eating habits into your daily routine is a game-changer. Focus on nutrient-dense foods like lean proteins, whole grains, fruits, veggies, and healthy fats. Leave those processed foods high in sugar and saturated fat in the dust. By understanding how nutrition plays a role in your fitness journey, you’ll be well on your way to crushing those goals and achieving the results you desire.
Oh, and here’s a little secret: many good personal trainers will even put together your entire week’s meal plans as part of their service. They’ve got your back, so you can focus on showing up and getting your sweat on!
What is an Exercise Plan?
We all know that exercise is a key factor in achieving overall health and well-being. That’s where a personal trainer comes in to help create a workout plan that’s just right for you.
An exercise or personal training programme is all about tailoring your workouts to meet your unique needs and goals. It’s like a roadmap that guides you towards success. This plan should include a mix of cardio and strength training exercises to improve your heart health, build those muscles, boost endurance, and burn calories. How often, how long, and how intense your workouts should be will depend on your current fitness level and how close you are to reaching your goals. Tracking your progress regularly will help you see where you’re crushing it and where you might need to make some adjustments.
Now, let’s talk about spicing things up! Variety is the spice of life, and it’s also important in your workouts. Mixing up your exercises keeps things interesting, prevents boredom, and helps you target different muscle groups effectively. Your personal trainer can introduce new exercises or put a fun twist on the ones you already know and love. And hey, don’t forget to warm up those muscles before diving into intense workouts and cool down with some stretches afterward to prevent any unwanted injuries.
Finding the right balance between cardio and strength training is the secret sauce to achieving optimal results. Cardio exercises get your heart pumping and torch those calories, while strength training builds lean muscle mass and boosts your metabolism even when you’re not working out. It’s all about finding the sweet spot that suits your needs.
So, in a nutshell, combining a well-crafted exercise plan with some nutritional changes is the recipe for better overall health. Stick with it, stay committed, and watch those amazing results unfold.
Safety in Personal Training
In personal training, your well-being should always come first, no matter if you’re working with a trainer in person or following an online programme.
To ensure a safe workout, keep these tips in mind: First off, never underestimate the power of a proper warm-up. It might seem like a small step, but it’s crucial for preparing your body and reducing the risk of muscle strains or injuries. Don’t skip it! Also, be mindful of common workout mistakes like lifting weights that are too heavy or performing exercises with incorrect form. It’s important to listen to your body, work at your own pace, and seek guidance from a professional if needed. Last but not least, don’t forget to show your muscles some love by incorporating stretching exercises. Stretching helps keep your joints flexible and reduces the risk of injuries.
While it’s fantastic to work hard and push towards your fitness goals, always remember that exercising safely is just as important. By following these safety tips such as warming up properly, avoiding common workout mistakes, and incorporating stretching exercises, you can maintain optimal physical health while minimising the risk of exercise-related injuries.
In summary, safety should always be a top priority during personal training sessions, regardless of the type of fitness routine you follow. By taking the necessary precautions like warming up, using proper form, and incorporating stretching exercises, you can significantly reduce the likelihood of experiencing injuries. So, let’s prioritise safety and keep those workouts enjoyable, effective, and injury-free! Now, in the next section, we’ll dive into the importance of rest and recovery practices.
Did you know that how you recover is as important as how you train? Research has shown that giving your body adequate rest can have a significant impact on your performance and help reduce the risk of injuries by up to 50%. One key aspect of recovery is getting enough quality sleep, as it allows your body to regenerate and repair damaged muscles.
In addition to sleep, engaging in active recovery activities can also aid in the recovery process. Low-intensity exercises like walking or yoga have been shown to reduce muscle soreness and promote better blood flow to the muscles.
Proper nutrition is another crucial factor in supporting recovery. Personal trainers often recommend well-balanced meals that include complex carbohydrates, protein, healthy fats, fruits, and vegetables. This combination helps replenish glycogen stores and promote muscle protein synthesis, facilitating the recovery process.
It’s important to recognise the mind-body connection when it comes to rest and recovery. Mental stress can hinder physical progress, so incorporating activities that promote relaxation and alleviate stress is beneficial. Practices like meditation or breathing exercises can help restore the mind and promote a sense of calm.
Personal trainers understand the significance of rest and recovery and encourage their clients to prioritise self-care practices. This may involve taking time off between workouts and incorporating activities that support mental well-being. Remember, your journey towards optimal fitness is not just about pushing hard during workouts, but also about allowing yourself time to recover, rejuvenate, and find balance.
Personal Training and Mental Health
Personal training can give your mental health a serious boost. It’s not just about getting those gains in the gym; it’s also about giving your mind a good workout too.
First off, exercise in general is a fantastic way to improve your mental well-being, and personal training takes it to the next level. When you work with a personal trainer, you’re not just focusing on your physical fitness; you’re also working on your mental strength.
One of the big ways personal training helps with mental health is by reducing stress. Life can be pretty darn stressful, and sometimes it feels like there’s no escape. But when you engage in regular physical activity, your body releases those lovely endorphins that can turn your frown upside down. They’re like little mood-boosting warriors that fight off stress and leave you feeling happier and more relaxed.
Personal training also provides a sense of structure and routine, which can be super beneficial for your mental well-being. In a world full of chaos, having a set schedule and knowing that you have a dedicated time for your workouts can bring a sense of stability and control. It helps you stay organised and focused, and that can have a positive ripple effect on your overall mental state.
Let’s not forget about confidence! Personal training can do wonders for your self-esteem. As you work with your trainer and start seeing progress in your fitness journey, you’ll gain confidence in your abilities. You’ll start believing in yourself and your potential to tackle challenges, both inside and outside of the gym. Feeling strong physically often translates to feeling strong mentally too.
Last but not least, personal training can be a great way to combat those pesky negative thoughts. When you’re focused on your workout and pushing yourself to new limits, it’s hard for those negative voices in your head to stick around. Exercise helps clear your mind, boosts your mood, and improves your mental clarity. It’s like hitting the reset button on your brain and giving yourself a fresh start.
So, if you’re looking to boost your mental health, personal training is definitely worth considering. It’s not just about sculpting those muscles; it’s about giving your mind the TLC it deserves. From reducing stress to building confidence, personal training has got your back. Get ready to sweat, smile, and let those endorphins work their magic.
The role of technology in personal training has brought about significant changes and advancements in the fitness industry. Virtual fitness has emerged as a popular option due to its convenience and accessibility. Through online coaching and virtual training sessions, individuals can work out with a trainer from the comfort of their own homes or any location of their choice. This flexibility in scheduling and location eliminates the need for physical proximity to a trainer and opens up a world of possibilities for fitness enthusiasts.
Wearable devices, such as FitBits and smartwatches, have also made a remarkable impact on personal training. These devices allow individuals to track their progress, monitor vital signs, and gather valuable data about their health and fitness. Fitness apps complement these devices by providing a platform for users to log their workouts, set goals, track their calorie intake, and receive personalised feedback based on their data. This integration of technology and fitness tracking empowers individuals to take control of their health and make informed decisions about their training.
Artificial intelligence (AI) is another aspect of technology that has the potential to change the training landscape, allowing people to easily and quickly create tailored workout plans that cater to an individual’s specific needs, goals, and preferences. However – big warning to anyone thinking of using and following an AI generated PT programme – remember that AI doesn’t know your own personal circumstances, such as your ability, fitness or injuries. Therefore, it could design a programme which is unsuitable or even dangerous for you. This is not to mention the fact that it frequently makes up facts and figures, so please please do fact check anything AI generated when it comes to fitness or health advice.
Additionally, online coaching has gained popularity since Covid. Video conferencing platforms like Zoom or Skype enable clients to connect with their trainers for one-on-one sessions or participate in small group classes. Online coaching offers support, guidance, and accountability, while overcoming geographical barriers, but it is lacking in some areas – more on this below.
Online Personal Training
As mentioned above, online PT has become popular in recent years. With online personal training, individuals have the flexibility to schedule their workouts at their preferred time and location, whether it’s in the comfort of their own home or while travelling. This eliminates the need to commute to a gym or adhere to specific training hours, making it ideal for individuals with busy schedules.
Affordability is another significant advantage of online personal training. In many cases, the cost of online training is lower compared to traditional in-person sessions. This makes it a more cost-effective option for those who may have budget constraints but still desire personalised guidance and support from a professional trainer.
Accessibility is a major benefit of working with an online personal trainer. Regardless of geographical location, individuals can access highly qualified trainers from around the world. This opens up a broader pool of trainers to choose from, allowing individuals to find someone who aligns with their goals, preferences, and training style.
In conclusion, online personal training offers convenience, affordability, and accessibility, making it an attractive option for many individuals.
Online Personal Training vs In-Person Training
While virtual training offers many advantages, it does have some drawbacks compared to traditional in-person training. One potential downside is that it can be more challenging for trainers to assess form and technique accurately without physically being present. Additionally, there may be limitations on available equipment or space when working out at home.
In-person personal training offers numerous advantages over its online counterpart. Firstly, as mentioned above, having a trainer physically present allows for real-time feedback, corrections, and adjustments, ensuring proper form and technique to maximise results and prevent injuries. Trainers can observe and provide immediate guidance, tailor exercises to individual needs, and create a more personalised and dynamic workout experience. What’s more, the gym environment itself provides access to a wide range of specialised equipment and resources, allowing more diverse and comprehensive training programmes.
What Types of Exercise Will I Do In Personal Training Sessions?
Alright, let’s dive into the exciting world of personal training sessions and find out what you’ll be getting yourself into! When you sign up for personal training, get ready to experience a wide range of workouts that will have you breaking a sweat and feeling fantastic. From cardio to strength training, and everything in between, personal trainers know how to keep things fun and effective. So, grab your workout gear and get ready to explore the different exercises that will help you reach your fitness goals.
Cardiovascular Training
Cardio training is like the MVP of any solid fitness plan. It’s all about getting that heart pumping, boosting endurance, and keeping those muscles strong. Think of it as the ultimate multitasker! Activities like running, cycling, or swimming get that oxygen flowing to your muscles, and they give your heart some serious love. Check out these perks of cardio training:
Reduces the risk of chronic diseases: Regular aerobic exercise can lower blood pressure, reduce cholesterol levels, and decrease the risk of developing type 2 diabetes.
Improves endurance: Engaging in cardiovascular activities builds up stamina and enhances your ability to perform physical activities for an extended period without feeling fatigued.
Enhances mental well-being: Cardio workouts release endorphins that promote a positive mood and reduce stress levels.
Boosts weight loss: Combining cardio with a healthy diet can help burn calories more efficiently and aid in achieving weight loss goals.
Offers variety in workouts: There are many types of cardio exercises available that provide different levels of intensity and challenges.
In the next section, get ready to dive into the world of strength training. It’s the perfect complement to your cardio adventures and will take your fitness journey to new heights. So grab those dumbbells and get ready to unleash your inner powerhouse!
Let’s dive into the world of strength training, where muscles get pumped, strength gets built, and bodies transform. If you’re looking to pack on some serious muscle mass, boost your strength and power, and rock an impressive physique, this is the way to go. Get ready to feel the burn!
Strength training is all about resistance – using weights, bands, or even just your own bodyweight to challenge those muscles. It’s like putting them through a tough workout boot camp. You’ve got different techniques to choose from, like compound exercises that work multiple muscles at once, such as squats and deadlifts, or isolation exercises that target specific muscles, like bicep curls. It’s all about finding what works best for you and your goals.
When it comes to powerlifting, heavy lifting with low repetitions is the name of the game. You’re pushing your limits, testing your strength, and aiming for those impressive feats of power. On the other hand, strength and conditioning programmes focus on higher repetition ranges with lighter weights, giving you that endurance and overall fitness boost. Your personal trainer will be your guide, crafting a programme tailored specifically to your goals and fitness level.
But hey, let’s not forget about the perks of strength training. It’s not just about looking swole – although that’s a nice bonus. By incorporating strength training into your routine, you’re revving up your metabolism, improving bone density, lowering the risk of injury, perfecting that posture, and finding your balance. Plus, if you’re aiming for a very toned physique, building muscle while shedding body fat, strength training is your secret weapon.
Remember, balance is key. Strength training is an essential part of any well-rounded exercise routine, but you’ve got to mix it up with some cardio and flexibility training to reap all the health benefits. And hey, don’t forget about that core – it’s the key to proper posture alignment during exercise movements. We’ll explore that next, so get ready to unleash your inner powerhouse!
Posture and Core Training
Alright, let’s talk about the importance of maintaining good posture and engaging those core muscles during your workouts. It’s time to unleash your inner superhero and build a rock-solid foundation for your body!
When we talk about core strengthening, we’re talking about those fabulous abs and the muscles in your back that work together to stabilise your spine during movement. These muscles are like the body’s natural support system, keeping everything in check. So, when you’re hitting the gym, don’t forget to give some love to your core.
Stability training is where it’s at. It’s all about building up that core strength to improve your balance and coordination. By engaging those muscles, you’re enhancing your body awareness and control, reducing the risk of falls and injuries. It’s like adding an extra layer of power to your workouts!
And let’s not forget about those abdominal workouts. They’re the bread and butter of any fitness programme. Strengthening those core muscles not only gives you killer abs but also improves your posture, stability, and mobility. It’s like building a strong fortress to support your body in all its glory.
We can’t leave the back out of the equation. Back strengthening exercises are just as important. They support that spine of yours, improve your posture, and kick back pain to the curb. Deadlifts, rows, extensions – they’re all part of the back-building goodness that targets those specific muscle groups.
By incorporating regular core strengthening exercises into your routine, you’re unlocking a whole new level of physical performance. Say goodbye to those pesky injuries, hello to enhanced balance and stability, and wave goodbye to that nagging pain. It’s all about finding your inner strength and perfecting your posture.
Next we’re about to stretch it out and dive into the world of flexibility and mobility training. It’s time to give those muscles some TLC while keeping things safe and effective.
Alright, let’s talk about the importance of adding some flexibility and mobility training to your fitness routine. It’s time to loosen up those muscles, increase your range of motion, and unleash your inner yoga guru!
When we talk about mobility, we’re talking about getting those joints moving like well-oiled machines. Mobility exercises focus on improving the range of motion in your joints, giving you the freedom to move with ease and grace. Think of it as greasing the hinges on a door – smooth and effortless.
And let’s not forget about flexibility. This is all about lengthening those muscles, making them supple and elastic. Stretching routines are like giving your muscles a big ol’ stretchy hug, increasing your flexibility and making you feel all limber and free.
Yoga is a fantastic way to improve both flexibility and mobility. Not only does it help you achieve those bendy poses, but it also does wonders for your mental well-being. It’s like a two-for-one deal – flexibility for your body and a little zen for your soul.
The benefits of incorporating flexibility and mobility training into your routine are plentiful. Picture this: improved athletic performance, less muscle soreness after workouts, increased blood flow to those hard-working muscles, better posture and balance control, and a reduced risk of injuries during physical activities or just going about your daily life. It’s like giving your body a well-deserved treat!
So, folks, make sure you add some flexibility and mobility exercises to your workouts. It’s the secret ingredient to levelling up your fitness game, achieving better posture, reducing the risk of injuries, and moving with grace and ease. Get ready for the next section, where we’ll tackle the art of balance training.
Balance Training
Alright, it’s time to find your balance! We’ve covered flexibility, mobility, and now it’s time to dive into the world of balance training. Get ready to strengthen those stabiliser muscles and unleash your inner acrobat.
Balance training is all about improving your stability and finding your centre of gravity. It’s like walking on a tightrope, but without the actual danger. Whether you’re in your golden years, an athlete looking to up your game, or simply someone who wants to level up their fitness, balance training is useful for you.
So, how does it work? Well, you can use some fancy equipment like stability balls, wobble boards, or resistance bands. These tools challenge you in different positions and difficulty levels, giving your body a run for its money. But don’t worry, you can also do balance exercises without any equipment at all. It’s all about finding your centre of gravity and challenging those stabiliser muscles.
Now, let’s talk benefits. When you incorporate balance training into your routine, you’ll experience improved posture and coordination. Say goodbye to slouching and hello to a more elegant and poised you. Your core strength will skyrocket, giving you the stability of a ninja. You’ll also enhance joint stability and flexibility, making those movements smooth as butter. And the best part? You’ll reduce the risk of injuries and move through your daily activities with grace and ease.
For the over 60’s or 70’s out there, balance training is crucial for maintaining independence and reducing the likelihood of falls. It’s all about those simple exercises, like standing on one leg or walking heel-to-toe, that can make a world of difference. And for you athletes, balance exercises will take your performance to new heights. From dancers to gymnasts, having precise body control during dynamic movements is key, and balance training will help you achieve just that.
When it comes to selecting equipment or designing routines for specific populations, like seniors or athletes, a personal trainer can be your guiding light. They’ll help you identify the best options and create a customised plan just for you. But if you’re just starting out, fear not! You can practise basic exercises like standing on one foot or doing lunges on solid ground. It’s all about starting small and building up from there.
So, balance training is the secret sauce to enhancing your overall stability, coordination, and confidence. Get ready to conquer the world, one stable step at a time. And in the next section, we’ll explore the world of high-intensity interval training (HIIT), where we’ll get your heart pumping and those calories burning. Get ready to sweat!
Get ready to unleash the power of High-Intensity Interval Training, or as we cool kids call it, HIIT! This fitness phenomenon is all the rage, and for a good reason. HIIT is like a turbo boost for your workouts, helping you achieve your fitness goals in no time.
It’s all about short bursts of intense exercise followed by quick rest periods. We’re talking high-octane moves that’ll leave you breathless, but don’t worry, we’ll give you a chance to catch your breath too. This dynamic combo of intensity and recovery is what makes HIIT so effective.
The benefits of HIIT are off the charts. It’s like a supercharger for your heart, boosting cardiovascular health and improving oxygen consumption. Your metabolic rate will skyrocket, turning you into a calorie-burning machine. And let’s not forget about reducing insulin resistance, keeping those blood sugar levels in check.
At Nxtep we like to incorporate HIIT into most people’s personal training programmes. Your trainer will craft a workout that’s tailored to your needs and goals, whether you want to sculpt those abs or conquer a marathon, HIIT can be customised to target specific areas of your body or overall fitness objectives.
Now, let’s talk exercises. We’ve got some HIIT gems that’ll make you sweat bullets and feel like a champ. Picture yourself doing burpees, mountain climbers, jump squats, and high knees. These explosive moves will take your fitness game to the next level. And the best part? You can do them in one-on-one sessions with your trainer or join a small group class for some extra motivation and high-fives.
But how does HIIT stack up against steady state cardio, you ask? Well, studies have shown that HIIT may have the upper hand when it comes to improving aerobic capacity and reducing body fat percentage. With HIIT, you’ll achieve the same results in less time. Having said that, we believe there’s a time and a place for both, and we incorporate both into our training programmes.
Plyometric Training
Plyometric training is all about those quick and powerful muscle contractions that give you that explosive edge. We’re talking jumps, hops, bounds, and skips that will make you feel like you have springs in your shoes. The goal here is to generate a whole lot of force in a short amount of time, and boy, does it deliver.
The secret behind plyometrics lies in the stretch-shortening cycle. It’s like a power-packed energy transfer in your muscles. During the eccentric phase, your muscles stretch like a slingshot, storing up all that energy. And then, in the concentric phase, that energy is released, propelling you forward with more power.
Plyometric training is a game-changer for athletes. It’s like adding a turbo boost to your performance. If you want to run faster, jump higher, and change direction like a ninja, plyometrics is your secret weapon. Studies have shown that athletes who incorporate plyometrics into their training programmes experience improvements in running speed, agility, vertical jump height, and overall change-of-direction ability. It’s like levelling up your athleticism in record time.
But, plyometrics isn’t just for athletes. Even if you’re not aiming for the gold medal, plyometric training can still work wonders for your general fitness. It’s a low-impact option compared to other high-intensity exercises like sprinting or heavy weightlifting. Plus, it’s a total body workout that engages multiple muscle groups, giving you a full-body burn.
However, plyometrics is no joke. It’s intense, and it’s important to approach it with caution. Before you start bouncing around like a kangaroo, make sure you have a solid foundation of strength. It’s crucial to work with a qualified coach or personal trainer who knows their stuff and can guide you through proper technique and progressions. Safety first!
In a nutshell, plyometric training is the holy grail of explosive movements. It’s all about harnessing that stretch-shortening cycle to unlock your true athletic potential. Whether you’re an athlete looking to dominate the field or someone seeking to take their fitness to the next level, plyometrics is your ticket to success.
Get ready for the ultimate workout buffet with circuit training! This dynamic and time-efficient approach is designed to target different muscle groups while giving you a full-body burn. It’s like getting the best of both worlds in one power-packed session.
Circuit training is all about mixing things up and keeping your body guessing. You’ll perform a series of exercises in a sequence, with minimal rest between sets. It’s a fast-paced, high-energy affair that will get your heart pumping and your muscles working hard. And the best part? You can customise it to fit your goals and fitness level.
Circuit training is not just a fun and diverse way to work out—it’s also packed with benefits. First and foremost, it’s fantastic for improving cardiovascular health. With those short rest periods and constant movement, your heart will be pumping, and your lungs will be working overtime. It’s like a cardio party that keeps your ticker in tip-top shape.
But that’s not all. Circuit training also boosts muscular endurance, helping you build strength and stamina. By challenging your muscles with a variety of exercises, you’ll see improvements in your overall strength gains. And if weight loss is on your agenda, circuit training is a winner. It’s a calorie-burning powerhouse that torches fat while toning your muscles. Plus, the afterburn effect keeps your metabolism revved up even after the workout is done.
What’s the Difference Between HIIT and Circuit Training?
Circuit training follows a set sequence of exercises, hitting different muscles one after the other. It’s like a well-choreographed dance routine. HIIT, on the other hand, is all about pushing yourself to the max during intense intervals and then catching your breath. It’s like a roller coaster ride for your heart rate.
Intensity and duration-wise, HIIT is all about going all-in during those short bursts of exercise. It’s like a sprint where you give it your all. Circuit training can be intense too, but it might not require you to go all-out like HIIT. Plus, circuit sessions can last a bit longer since you’re moving through different exercises.
In terms of focus, circuit training is fantastic for overall strength, endurance, and cardio fitness. It’s like an all-around workout that hits different muscle groups. HIIT, on the other hand, hones in on cardio fitness and torching calories. It’s like a fat-burning machine that revs up your metabolism.
Both circuit training and HIIT have their perks. Circuit training is great if you want variety and a full-body challenge. HIIT is perfect if you’re craving a hardcore cardio workout that gets you sweating in no time.
So, whether you choose circuit training or HIIT, it’s all about finding what floats your boat. Better yet, why not try a mix of both? That way, you get the best of both worlds. Talk to a personal trainer to figure out which option suits you best.
Functional Training
Functional training is a fantastic exercise approach that focuses on building the strength and mobility needed for everyday activities. It’s all about using movements that mimic real-life actions to improve your body’s ability to handle daily tasks with ease. Unlike traditional weightlifting, functional training takes a practical and holistic approach to fitness.
The benefits of functional training are outstanding. It helps increase strength, flexibility, balance, coordination, and endurance, giving you a well-rounded fitness level. By incorporating functional movements into your workout routine, you can reduce the risk of injuries caused by imbalances or weaknesses in specific muscle groups. It’s all about preparing your body for the challenges you face in your everyday life.
When it comes to techniques, functional training has got you covered. You’ll be doing exercises like squats, lunges, deadlifts, planks, push-ups, pull-ups, and bodyweight movements like burpees and mountain climbers. These exercises engage multiple muscle groups simultaneously and help you develop functional strength that you can apply in various situations.
Functional training sets itself apart from traditional gym workouts that mainly focus on building muscle mass or isolating specific muscles using machines or free weights. It takes a more practical approach by incorporating movements that work different muscle groups together, simulating the activities you encounter in your daily life. This type of training is highly customizable based on your individual needs and goals, allowing personal trainers to tailor workouts to fit your specific requirements. They might introduce equipment like kettlebells, medicine balls, resistance bands, or suspension trainers like TRX straps to challenge you at different levels of difficulty.
For elderly people, functional training is especially beneficial. It helps them maintain their independence by improving balance, coordination, and stability, reducing the risk of falls. Exercises designed for seniors focus on low-impact movements that prioritise stability over heavy lifting, ensuring their safety and well-being.
Functional training also has its place in specific athletic activities. By incorporating movements that mimic the requirements of a particular sport, athletes can enhance their performance through consistent practise and conditioning. It’s all about improving their overall functional strength, coordination, and movement patterns specific to their chosen sport.
So whether you’re aiming for a more practical and functional approach to fitness or you want to excel in your athletic pursuits, functional training has you covered. It offers a diverse range of exercises that target different muscle groups and help you develop strength, mobility, and coordination that will benefit you in your everyday life. Get ready to take on the world with functional training!
Sports-specific training is specific training for athletes and amateur sportspeople, designed to take their performance in their sport to the next level. It’s all about honing in on those specific movements and muscle groups that are crucial for success in their activity. This type of training pulls out all the stops with sports-specific exercises, athletic training techniques, cross-training methods, and workouts that supercharge performance. The result? Athletes build up strength, endurance, agility, speed, and flexibility—everything they need to dominate their sport. And hey, research has even shown that athletes who embrace sports-specific training have a leg up on the competition.
So, how does it work? Athletes get to focus on event-specific preparation. Personal training for runners helps them in perfecting their stride length and cadence to become an efficiency machine on the track. Personal training for swimmers focuses on building up upper body strength to unleash powerful strokes in the water. Sports-specific training tailors the workouts to the demands of the sport, giving athletes the edge they need.
But it’s not just about performance. Sports-specific training also does wonders for injury prevention. By targeting those muscles and movements that are prone to overuse or repetitive stress, athletes can dodge the injury bullet.
Here’s another cool perk: sports-specific training shakes things up by incorporating cross-training. It’s like adding a secret ingredient to the mix. By diversifying the exercises and hitting different muscle groups that aren’t typically used in the athlete’s primary sport, it helps prevent burnout, keeps things interesting, and boosts overall fitness levels. And if you’re an athlete looking for that extra boost, performance-enhancing workouts like plyometrics and speed drills are your go-to moves.
So there you have it. Sports-specific training is the real deal for athletes who want to dominate their sport. It’s all about focusing on those specific movements, targeting muscle groups, and unleashing your full potential.
Injury prevention is all about staying one step ahead. We want to identify those potential risk factors that could spell trouble and then develop strategies to tackle them head-on. Think of it as a game plan to keep injuries at bay. Some key methods for injury prevention include proper warm-up and cool-down routines, using the right equipment for the job, maintaining good posture during exercises, and gradually building up intensity over time. Oh, and let’s not forget about corrective exercises. They’re like the secret weapon for addressing muscle imbalances and weaknesses that could potentially lead to injuries.
But what if an injury does happen? That’s where rehabilitation training steps in. It’s all about bouncing back stronger than ever. Rehabilitation techniques are designed to help individuals recover from injuries or surgeries by rebuilding strength, improving flexibility, and regaining their full range of motion. It’s like hitting the reset button and getting back on track.
Recovery strategies are also crucial for preventing injuries. After a gruelling workout or when recovering from an injury, the body needs some TLC. Stretching exercises, foam rolling, massage therapy, ice baths—you name it, they all play a role in promoting active recovery. By incorporating these techniques into a fitness programme and working closely with a qualified personal trainer, individuals can minimise the risk of injuries while maximising their overall health and well-being.
So, here’s the bottom line: injury prevention and rehabilitation training should be a top priority for anyone serious about physical activity. Working with a knowledgeable personal trainer who understands the ins and outs of these techniques is key. They can tailor a fitness programme to your specific needs and goals, integrating injury prevention strategies and rehabilitation exercises seamlessly. That way, you can achieve outstanding results while staying injury-free and feeling your best.
If you’ve got a niggling injury, or if you’re a sports person who needs to recover from something ASAP,give us a call or fill out our contact form and we’ll design a short term programme to help you get back in shape super fast.
Yes, personal trainers need to have proper qualifications and certifications to ensure they have the necessary skills and knowledge to train clients safely and effectively. To become a certified personal trainer in the UK, you’ll need two qualifications, a Level 2 Fitness Instructor Qualification and a Level 3 Personal Training Qualification. The most efficient and cost-effective way to get qualified is with a Personal Training Diploma, which combines both of the above certifications.
It’s important to make sure your qualifications are approved by Ofqual, the government body that regulates vocational qualifications in England. This ensures that a Level 3 Personal Trainer course provides the same quality of training regardless of which training provider you choose.
When it comes to the fitness sector, CIMSPA is the main UK professional regulatory body. If you’re looking to become a personal trainer, getting a CIMSPA accredited qualification from a CIMSPA endorsed training provider should be at the top of your list.
Now, here’s a pro tip for you: before you go diving headfirst into any Personal Trainer course, do yourself a favour and check if the provider is a CIMSPA Training Provider Partner. Trust me, it’s a big deal. Many gyms and leisure facilities in the UK are picky about who they work with, and they prefer those approved by CIMSPA. So choose wisely.
Getting qualified to become a personal trainer in the UK doesn’t have to be difficult or expensive. With the right qualifications, you’ll be ready to start helping clients reach their fitness goals!
Is personal training certification worth it?
Absolutely! Getting certified as a personal trainer is definitely worth it. It’s a stamp of approval that shows you have the expertise and know-how to provide effective and safe training to your clients. It’s not just a piece of paper; it’s a symbol of your dedication to your profession.
Having a certification adds credibility to your name. Clients feel more confident knowing that they are working with a trained professional who has met certain standards.
So, go ahead and take that leap. Get certified, show the world what you’re capable of, and embark on a fulfilling career as a personal trainer. Just remember to choose a reputable certification, keep learning, and always strive for excellence.
How long does it take to get personal training certified?
The time it takes to become a certified personal trainer can vary depending on the specific programme you choose and how much time you can dedicate to studying. Some programmes offer speedy options that you can wrap up in just a few weeks, while others are more comprehensive and may take a few months to complete.
Your own availability and study pace also play a role in the duration of the programme. If you have the flexibility to put in more hours each day or week for studying, you might be able to sprint through the programme at a quicker pace. But if you’ve got a jam-packed schedule or other commitments, it might take you a bit longer to reach the finish line.
Remember that the certification process usually involves a mix of studying course materials, completing assignments or exams, and sometimes even hands-on training or internships. The specific requirements and structure of the programme will affect how long it takes.
Before jumping into a certification programme, take the time to research and compare different options. Look into the curriculum, prerequisites, study materials, and any additional requirements. Also, think about your own schedule and availability to find a programme that fits your needs and timeline.
In the end, the time it takes to get certified as a personal trainer is flexible and can be tailored to your own circumstances. Find a programme that works for you, put in the dedicated time and effort to study, and soon enough, you’ll be on your way to becoming a certified personal trainer!
Do personal training certifications expire?
Yes, personal training certifications don’t last forever. They usually come with an expiration date, and you have to keep up with your education to maintain that certification. It’s all about staying in the loop with the latest fitness trends and making sure you’re up-to-date. So, if you want to keep rocking as a certified personal trainer, keep on learning and evolving with the fitness world!
How much do personal training certifications cost?
Personal trainer certification fees can definitely vary hugely depending on the certifying body and the level of certification you’re aiming for. It’s like going shopping, you’ve got to do your research and compare different options to find the best fit for your needs. Take your time to study and analyse the certification alternatives out there, consider factors like curriculum, reputation, and of course, the cost. It’s all about finding that perfect match that ticks all the boxes for you. So, get out there, do your homework, and find the certification that suits you best!
Payment Plans
Look for suppliers who do not require you to pay the entire course fee up front. Several will let you spread your payments out over time. Some course providers will also give you 0% interest free credit choices; this is obviously conditional on your credit history, but it may be an option if money is truly tight. Some courses also allow you to pay a deposit and then pay the remainder later.
Funding from the Government
Some course providers do provide access to government funds through the Skills Funding Agency and Ofsted. To qualify for government support, you must be at least 19 years old and a UK citizen. This loan is not based on your household income, and there is no credit check. You will also have to pay back 9% of your wages until you earn more than £21,000. The government’s goal with the loan is to assist you in obtaining the necessary qualifications to further your profession.
Does a Personal Trainer Need a Degree?
While it’s not always necessary to have a degree to become a personal trainer, a lot of trainers out there choose to up their game by getting a degree or certification in a related field. Think exercise science, or sports medicine. It’s all about levelling up that knowledge and skillset.
Having a degree can give you a leg up in the game, especially if you’re in a competitive market. Some gyms and fitness centres *might* require personal trainers to have a degree or certification in a related field before they can join the team, but it’s not common.
So, while it’s not always a must-have, having a degree can make your life as a personal trainer easier. It opens doors and shows off your dedication to the craft. Keep that in mind as you navigate your personal training journey.
Absolutely, personal trainers should definitely have insurance in their corner, and specifically liability insurance. It’s a safety net that protects trainers from potential claims made by clients who get injured during training sessions. Accidents happen, and having that insurance is essential to back you up.
Liability insurance is designed to cover the costs of legal fees and compensation claims if a client decides to go down that rocky road. It’s all about keeping you and your hard-earned cash protected. So, do yourself a favour and make sure you’ve got that insurance policy locked and loaded. It’s a small price to pay for big peace of mind.
Does a Personal Trainer Need a Business Licence?
If you’re running a personal training business, then yes, you will need to register as a business, even if that’s as a sole trader. The specifics of obtaining a business licence can vary from place to place. You’ll want to do a little detective work and check in with your local government or council to find out what’s required in your neck of the woods. They’ll give you the lowdown on the nitty-gritty details and guide you through the process.
Data protection and privacy laws
When it comes to handling client information, data protection and privacy laws can be a minefield. It’s essential to keep things on the up and up and make sure you’re compliant with these regulations.
First things first, you’ll want to obtain proper consent from your clients to collect and store their personal information. This can be as simple as having them sign a consent form or agree to your privacy policy. Make sure they’re aware of what information you’ll be collecting, how you’ll be using it, and how long you’ll be keeping it around.
Once you have that precious data in your possession, it’s your responsibility to keep it safe and sound. That means taking necessary precautions to protect it from unauthorised access, theft, or loss. Consider implementing secure storage systems, encrypted communication channels, and strong passwords to keep those cyber-snoopers at bay.
Confidentiality is key! Make sure your clients know that their personal information is in safe hands and that you’ll only disclose it when necessary and with their consent. Respect their privacy and keep their information confidential unless required by law or for their own safety.
By being mindful of data protection and privacy laws, you’re not only doing your clients a solid by keeping their information safe, but you’re also building trust and credibility in your business.
Advertising standards
When it comes to promoting your services, it’s important to play by the rules and keep things honest and transparent, which is where advertising standards come in.
First and foremost, accuracy is key. Make sure that your advertising materials provide correct and up-to-date information about your services, qualifications, and experience. Don’t make any wild claims or promises that you can’t deliver on. Keep it real and let your expertise speak for itself.
Avoid the temptation to exaggerate or make unrealistic claims about the benefits of your services. We all want to showcase our strengths, but it’s crucial to stay grounded and provide truthful information to potential clients. Remember, building trust is essential, and honesty is the best policy.
Be mindful of any industry regulations or guidelines that may apply to your advertising. Different jurisdictions and professional organisations may have specific rules in place. Stay informed and ensure that your marketing materials comply with these standards.
Health and safety regulations
First things first, make sure you’re equipped with the right tools and gear. Provide appropriate exercise equipment that is well-maintained and in good working condition. Regularly inspect your equipment to ensure it’s safe to use. If anything seems amiss, fix it up or replace it promptly.
Keep those training environments spick and span! Maintain a clean and hygienic space for your sessions. Regularly sanitise surfaces, equipment, and any shared spaces to prevent the spread of germs – and we’re not just talking about Covid! No one wants to catch someone else’s cold after a PT session. A clean and tidy training area not only promotes safety but also creates a pleasant and professional atmosphere.
As a PT, you should already be well-versed in proper exercise techniques and form. But it’s important to educate your clients on correct posture and execution to minimise the risk of injuries. Pay attention to any specific needs or limitations your clients may have and tailor your approach accordingly. Safety always comes first!
Stay up to date with the latest health and safety guidelines and regulations specific to your industry and location. This ensures that you’re on top of any new requirements or recommendations. It’s a great idea to regularly refresh your knowledge through training and certification programmes to maintain your expertise in this area.
By prioritising health and safety, you demonstrate your commitment to your clients’ well-being and build trust in your services. So, personal trainers, let’s keep those training sessions secure and enjoyable. Your clients will thank you for it!
Frequently Asked Questions
Can personal training help with weight loss goals?
Absolutely! Appointing a personal trainer for weight loss is one of the most common reasons. When it comes to shedding those extra pounds, personal training offers a personalised approach that takes into account your unique needs, preferences, and limitations. Your personal trainer will work with you to design exercise routines and nutrition plans that are tailored specifically to your body composition and weight loss objectives.
Exercise is a key component of any weight loss journey, and personal trainers are experts in creating effective workout routines that maximise calorie burn, increase metabolism, and promote fat loss. They’ll guide you through a variety of exercises, including cardiovascular workouts, strength training, and functional movements, all with the goal of helping you burn calories, build muscle, and improve your overall fitness.
But personal training goes beyond just exercise. Your trainer will also provide valuable guidance on nutrition and dietary habits. They can help you establish healthy eating patterns, educate you about proper portion sizes and macronutrients, and offer practical tips for making nutritious food choices. This combination of exercise and nutrition guidance is crucial for sustainable weight loss and overall well-being.
Is it necessary to have prior fitness experience before starting personal training?
No, prior fitness experience is not a requirement to start personal training. In fact, personal training is specifically designed to cater to individuals with varying levels of fitness experience, including absolute beginners.
One of the major advantages of working with a personal trainer is their ability to customise workout plans to suit your current fitness level, goals, and preferences. They will take into account your fitness history, any physical limitations or injuries, and your individual needs to create a programme that is tailored just for you. Whether you’re a complete newbie to exercise or someone with some prior experience, a personal trainer will guide you through the process and ensure that you’re starting at a level that is appropriate for your abilities.
There’s no one-size-fits-all answer to how often you should meet with your personal trainer. The frequency of sessions will depend on a variety of factors, including your goals, abilities, availability, and budget. It’s important to find a schedule that works for you and supports your fitness journey.
Meeting with a personal trainer on a regular basis (for example, 3 times a week) can offer several benefits. Firstly, it provides accountability and keeps you motivated. Knowing that you have scheduled sessions with a trainer can help you stay committed and consistent with your workouts. Your trainer will be there to guide, support, and challenge you, pushing you to reach your full potential.
The frequency of sessions will depend on the nature of your goals and the intensity of the training required to achieve them. For some individuals, meeting with a trainer once or twice a week may be sufficient. This allows for a balance between working independently and receiving professional guidance and support. For others, particularly those with specific performance or physique goals, more frequent sessions may be necessary to ensure optimal progress.
Lastly, it’s crucial to consider your availability and budget when determining the frequency of sessions. Meeting with a personal trainer multiple times per week may not be feasible for everyone due to time or financial constraints. In such cases, you can explore options for combining in-person sessions with remote check-ins or designing a programme that allows you to continue working towards your goals independently between sessions.
At Nxtep we can create bespoke programmes for you, ranging from 1 to 3 sessions per week to suit your needs and budget.
How do I know if my personal trainer is pushing me too hard or not hard enough?
Determining whether your personal trainer is pushing you too hard or not enough boils down to effective communication. A skilled trainer will engage in meaningful conversations with you about your fitness objectives, limitations, and preferences. They should possess motivational techniques that inspire you to surpass your perceived limits while prioritising injury prevention. It’s crucial to establish clear goals and milestones to track your progress and ensure a safe and attainable fitness journey.
Open dialogue between you and your trainer is key. If you constantly feel exhausted, in pain, or completely wiped out during or after workouts, it might be an indication that your trainer is just pushing you too hard. On the other hand, if you breeze through sessions without breaking a sweat or noticing any improvements, it could be a sign that your trainer needs to ramp up the challenge.
A competent trainer should have a solid understanding of your goals and tailor the intensity and volume of exercises accordingly. It’s about finding the right balance between pushing your limits for results and maintaining your well-being.
Pay attention to your body. If you frequently experience excessive fatigue, lingering muscle soreness, or dizziness, don’t hesitate to communicate your concerns. A good trainer will be receptive to your feedback and make necessary adjustments to your workouts.
Remember, your trainer’s role is to support you in achieving your fitness goals. By fostering open communication and expressing your needs, you can work together to strike that ideal balance that challenges you while ensuring your safety and enthusiasm for continued progress.
How does personal training compare to CrossFit?
Let’s talk about personal training versus CrossFit. These two fitness approaches may seem similar at first glance, but they actually have some key differences.
Personal training is like having a fitness guru by your side. It’s all about one-on-one attention and a tailored workout plan designed specifically for you. Your personal trainer will take into account your goals, fitness level, and any limitations you might have. They’ll guide you through exercises, correct your form, and keep you motivated. It’s like having a personal cheerleader pushing you to reach your full potential.
Now, let’s jump over to CrossFit. It’s a whole different ball game. CrossFit is all about high-intensity group workouts that combine various elements like weightlifting, cardio, and bodyweight exercises. It’s like a fitness party with a bunch of like-minded people sweating it out together. CrossFit workouts are intense and often focus on pushing your limits and testing your strength and endurance.
When it comes to choosing between personal training and CrossFit, it really depends on your preferences and goals. If you thrive in a supportive one-on-one environment and want a programme tailored to your needs, personal training might be your best bet. On the other hand, if you love the energy of a group setting, enjoy a challenge, and want to be part of a tight-knit community, CrossFit could be for you.
Absolutely. Pregnancy personal training is specifically designed for pregnant and postnatal women. With expert guidance, you can exercise confidently, knowing that your workouts are safe for both you and your baby. These personalised programmes take into account the changes happening in your body and your baby’s development as you progress through each trimester.
First and foremost, it helps you maintain cardiovascular fitness and a healthy body weight. It also improves circulation, prepares you for labour, and aids in postnatal recovery. If you’re dealing with gestational diabetes, prenatal training can even improve glycemic control. Plus, it helps regulate blood pressure and reduces the risk of lower back pain by improving core stability. And here’s a fun fact: active women who exercise regularly during pregnancy tend to have shorter labours with fewer complications and a quicker recovery. On top of that, they experience reduced fatigue, varicose veins, and joint swelling compared to those who don’t exercise.
Now, let’s move on to the perks of postnatal personal training. Of course, many women are eager to regain their pre-pregnancy figure, but there’s more to it than that. Postnatal training helps improve your posture, boosts stamina and energy, increases your metabolic rate, aids in weight loss, and enhances self-confidence. As a bonus, it targets specific areas like abdominal muscle separation (a common occurrence during pregnancy) and strengthens the pelvic floor, which offers long-term health benefits.
But personal training for pregnant and postnatal women goes beyond just exercise. Your personal trainer can also provide valuable nutritional advice to ensure you’re making the right food choices. Remember, you don’t need to eat for two – maintaining a healthy, balanced diet is key. Your trainer will help you understand that you only require around 200 extra calories to support yourself and your baby. It’s about nourishing your body without overeating.
Yes, it absolutely is! Age is just a number, and there’s no reason why you can’t enjoy the benefits of personal training in your golden years.
First things first, let’s talk about why personal training is a great idea for this age group. As we get older, regular exercise becomes even more important. I can’t say it’s a fountain of everlasting youth, but it certainly helps to slow down the ageing process and keep us in tip-top shape. Plus, it’s a fantastic way to reduce the risk of serious health conditions that tend to pop up as we age, like heart disease, diabetes, and certain types of cancer. Who wouldn’t want that?
But here’s the thing: personal training isn’t just about preventing illness. It’s about living your best life and maintaining your independence. You know, being able to do all the things you love without limitations. Whether it’s playing with your grandkids, going on hikes, or even just carrying groceries up the stairs, regular exercise can make a world of difference.
Exercise in your 50s and 60s doesn’t have to be all about lifting heavy weights and running marathons. It can be as gentle or as intense as you want it to be. The beauty of personal training is that it’s all about finding what works for you. Maybe you prefer low-impact exercises like yoga or swimming. Or perhaps you’re ready to challenge yourself with some strength training. Whatever your preference, a personal trainer will create a programme that suits your needs and keeps you motivated.
Yes, personal training is definitely an option for disabled individuals, and it can be incredibly beneficial. Just because someone has a disability doesn’t mean they can’t benefit from the expertise and guidance of a personal trainer.
In fact, many personal trainers such as ourselves at Nxtep specialise in working with individuals who have disabilities. They understand the unique challenges and considerations that come with different disabilities, and they can tailor their training programmes to meet the specific needs and abilities of each person.
One of the great things about personal training for disabled individuals is that it can help improve overall physical fitness and functionality. Personal trainers can design exercises and workouts that focus on strengthening specific muscle groups, improving balance and coordination, and increasing flexibility. This can greatly enhance mobility and make everyday tasks easier to manage.
Whether you choose to embark on a personal training journey as a client or as a trainer, personal training offers a valuable and rewarding experience. It empowers individuals to achieve their fitness goals, improve their overall well-being, and make positive lifestyle changes. So, whether you’re looking to transform your own health or inspire and guide others on their fitness journey, personal training opens doors to a world of possibilities. Take the leap, invest in yourself, and embrace the power of personal training!
When it comes to improving fitness and achieving health goals, there are many different exercise programmes and training methods to choose from. Two of the most popular options in 2023 are personal training and CrossFit. While they are not exact opposites, there are a lot of differences between them.
Personal training of course, involves working one-on-one or in a small group with a certified personal trainer, who develops a customised workout plan tailored to the individual’s specific needs and goals.
CrossFit, on the other hand, is a group fitness programme that incorporates a variety of functional movements and high-intensity workouts.
I myself, as a personal trainer, love CrossFit, and we actually incorporate elements of HIIT (on which CrossFit is mostly based on) into our personal training programmes. However, CrossFit is not for everyone, as I will explain below.
So, what are the main differences between personal training and CrossFit? And which option is best for you? Let’s look at the advantages and disadvantages of each when compared to each other.
Advantages of Personal Training Vs CrossFit
Personalised attention
When it comes to getting into shape, personal training and CrossFit offer two distinct approaches. While CrossFit is a type of high-intensity interval training that typically involves a fairly large group setting, personal training focuses on providing personalised attention and workout plans tailored to individual needs and goals.
Having access to one-on-one supervision and guidance throughout your workout means the trainer can ensure that you are using proper form and technique during exercises, and can also help push you to your limits and achieve your fitness goals faster.
Workout plans tailored to individual needs and goals
Personal trainers assess each individual’s current fitness level and develop specific workouts that will work best for them in order to help them reach their desired results.
Your personal trainer will assess your fitness level and create a plan that targets specific areas of the body or fitness goals. This can be especially beneficial for individuals with injuries or other limitations.
The tailored workout plans created by personal trainers may include any combination of aerobic and anaerobic exercises, strength training, flexibility, balance and agility activities, depending on the individual’s needs and goals.
Nutrition & meal plans
Personal trainers can also provide tips and advice on nutrition, lifestyle habits, and more that can further aid in achieving health goals. A nutrition plan is an important part of a successful fitness programme as it provides the fuel for activity and maximises results.
Because of this, we provide our clients with meal plans that are tailored to their individual goals and dietary preferences. Depending on the client’s goal, whether it’s weight loss, muscle gain or improved performance, the meal plan can be tailored accordingly.
Reduced risk of injury
One of the main advantages of personal training over CrossFit is the reduced risk of injury due to one-on-one supervision and guidance from a certified fitness professional. A personal trainer will assess your current fitness level, assess any existing injuries or limitations, keep a close eye on your form and tailor a specialised workout programme that meets your individual needs. This helps to ensure that you are not pushing yourself too hard, or attempting exercises that are beyond your current capabilities.
Small Group Personal Training provides the social element
For those who are looking for a social atmosphere with their workouts, small group personal training provides the perfect solution. Unlike CrossFit, which is typically done in a larger group setting with people of varying levels of fitness and experience, small group personal training can include up to 6 participants. This allows for more personalised instruction and feedback from the trainer, as well as the potential for increased motivation from the presence of other participants.
Disadvantages of Personal Training Vs CrossFit
One to One PT is more costly
The main disadvantage of all the above benefits that come with one-to-one personal training is the cost when compared to CrossFit. If you are choosing one-to-one personal training, the drawback for all that personal attention and bespoke planning is the higher cost to an individual.
Small Group personal training however, greatly reduces this as you are splitting the cost between a small group of people.
Less social interaction
Personal training is a great way to focus on customised fitness goals and get one-on-one guidance from an experienced professional. However, it also tends to lack social interaction compared to CrossFit classes, where you have the camaraderie of others, which some people find motivating.
However, CrossFit classes can often be large (15 – 30 people is common), so if you like social exercise but would prefer fewer people, you might prefer small group personal training, in which you exercise with a small group of around 5 other people.
CrossFit is a group fitness programme that incorporates a variety of functional movements and high-intensity workouts. Here are some of the main advantages and disadvantages of CrossFit:
Advantages of CrossFit Vs Personal Training
High-Intensity Workouts
The high-intensity workouts that are part of the CrossFit programme are one of the most beneficial aspects of the programme. Workouts in the CrossFit programme are intended to be difficult and should be performed to the point of exhaustion. As a result, participants may expect to burn a significant number of calories and increase their level of endurance. The high-intensity nature of the workouts allows folks to notice improvements more rapidly, which is another benefit of the routines.
While Personal Training can be very high intensity at times, it is usually a more balanced approach, featuring HIIT elements but also a lot of strength training to go with the cardio.
Social Interaction and Motivation
One of the biggest advantages of CrossFit is the social interaction and motivation that comes with working out in a group setting. Individuals can receive support and encouragement from fellow participants, which can help them stay motivated and committed to their fitness goals.
In contrast, traditional personal training typically takes place in a one-on-one setting. While this can allow for more individualised instruction and feedback, it lacks the social interaction and motivation that comes with working out in a group. Without the encouragement of others, people may find it difficult to stay motivated and stick to their fitness goals.
At Nxtep however, we actually offer small group personal training, in which you will train in a group of 6 like-minded people. We think this is a fantastic compromise between one-to-one personal training and CrossFit, and perfect for those who prefer to workout in a more social setting.
A Good Budget Option
Crossfit classes are an excellent option for those looking to get in shape without breaking the bank. Due to the compromises in terms of class numbers and personal attention, Crossfit classes are typically cheaper than one-on-one personal training sessions, making them a great choice for those on a tight budget.
As mentioned above however, small group personal training means much lower costs for the individual, making it an ideal midpoint between one-to-one PT and CrossFit.
Disadvantages of CrossFit Vs Personal Training
Higher Risk of Injury
The fast-paced, high-intensity nature of CrossFit workouts can increase the risk of injury, especially if proper form and technique are not used. This is unfortunately more likely to happen, as with large classes it’s almost impossible for a CrossFit instructor to be aware of every single person’s form or whether they are pushing themselves too far and risking injury.
In contrast, personal training can provide a more tailored approach to exercise. A certified trainer can focus on proper form and technique for any exercise, reducing the risk of injury by gradually increasing weights and intensity. Additionally, the personalised guidance from a personal trainer allows for modifications in exercises to accommodate any potential injury or health concerns.
Overall, when it comes to reducing the risk of injury, personal training is generally the safer option.
Less Individual Attention
In a group setting like CrossFit, individuals receive less individual attention from trainers than in a one-on-one personal training session or even in a small group PT session. This can make it difficult for trainers to correct form and technique, which as mentioned, can increase the risk of injury, but it also means that you rarely get your form adjusted so you may not be getting the maximum benefit out of each rep or pattern.
Not as Comprehensive
CrossFit includes both high intensity interval training (HIIT) and Olympic-style weightlifting. While these two elements are important aspects of any fitness routine, they do not make up a complete training style in comparison to personalised personal training.
Personal training however, incorporates multiple types of exercises to form a bespoke, individualised program that meets the goals of each client. Personal trainers may incorporate weight training, callisthenics, yoga and Pilates, weightlisting, cardio, HIIT and more into a single workout to provide the most comprehensive approach to fitness. This allows for a well-rounded routine that targets all areas of the body and challenges clients in different ways.
In conclusion, while CrossFit is an excellent option for those looking for fast-paced workouts, traditional personal training offers more individualised attention and a much more comprehensive approach to fitness. Whether it’s one-on-one personal training or small group, both are safe options that can help you reach your goals.
Limited Flexibility in Scheduling
CrossFit workouts are typically offered at specific times, which may not be convenient for individuals with busy schedules. This lack of flexibility in scheduling workouts can be a drawback for some individuals.
In contrast, personal training offers much more flexibility in scheduling. With personal training, you can arrange a session with your trainer at a time that works for both of you. This is especially useful if your work or family commitments mean that you can make it to the gym only at specific times. It also allows you to fit a workout into a tight schedule if needed.
In Summary
CrossFit is a great choice for those looking for an affordable, high-intensity workout in a group setting. Personal training on the other hand provides more individualised instruction and a much more comprehensive approach to exercise, but can lack the social benefits.
Both personal training and CrossFit have their own advantages and disadvantages, so it ultimately comes down to personal preference, fitness goals, and budget. Just carefully consider these factors before deciding which option is best for you.
If you’re interested in trying out personal training, please drop in to the studio in Knutsford or call us to book in for a free taster session and a personal assessment.
Proper form is a crucial aspect of exercising that cannot be emphasized enough, and as a personal trainer, it’s the thing I am always repeating to my clients. It refers to the correct alignment, posture, and movement patterns during exercise, and it plays a vital role in making the most from your exercise. Whether you are lifting weights, performing cardiovascular exercises, or engaging in flexibility or functional training, maintaining proper form is essential for safe and effective workouts.
Here’s why:
Optimum Muscle Activation: Using the correct form ensures that the right muscles are targeted during an exercise. It allows you to engage the targeted muscle group fully and effectively, engaging them fully so that you can get the most out of the exercise, leading to better results and faster muscle growth.
Reduced Joint Stress: Proper form helps to reduce the amount of stress that is placed on the joints by ensuring that the load is distributed evenly and that joint alignment is maintained. Because of this, the probability of sustaining a joint injury, such as a pull, a strain, or a dislocation, is decreased.
Injury Prevention: Poor form is one of the primary contributors to injuries sustained while exercising. Muscles, ligaments, and joints can be injured when improper alignment, posture, or movement patterns cause strain on the body’s soft tissues. Using correct form during exercise helps reduce the risk of injury by maintaining the body in a position that is both safe and stable.
Importance of Proper Form in Different Types of Exercises
Maintaining proper form is crucial in various types of exercises. Here’s why it matters in different areas of personal training:
Weightlifting
It’s very easy to injure yourself lifting weights! So in order to ensure that the muscles being targeted are effectively engaged and that the weight is lifted in a safe manner, it is essential to lift weights using the correct form. Incorrect form can result in injuries, especially when performing heavy lifting exercises such as deadlifts or squats. Examples of incorrect form include rounding the back or using momentum rather than muscle strength.
Cardiovascular Exercises
Even in activities that focus on cardiovascular fitness, such as running, cycling, or rowing, maintaining correct form is essential. It protects against injuries caused by overuse and helps maintain the efficiency of movement. In order to ensure that the cardiovascular system is engaged to its full potential while simultaneously minimising the risk of strains or imbalances, correct posture, alignment, and movement patterns are essential.
Flexibility Exercises
When working on flexibility through activities like yoga or stretching, it is essential to maintain correct form in order to prevent overstretching or straining of the muscles, joints, or ligaments. Incorrect alignment or technique can lead to muscle strains, ligament sprains, or joint hyperextension. The correct form not only makes it possible to safely increase flexibility but also helps prevent injuries.
Functional Training
In functional training, in which exercises are designed to mimic real-life movements, having correct form is of the utmost importance. When it comes to safely performing functional movements, such as lifting, carrying, or twisting, correct alignment, posture, and movement patterns are essential. Otherwise, you run the risk of putting excessive stress on the body and incurring injuries.
Common Mistakes and How to Avoid Them
Individuals have a tendency to perform exercises incorrectly in a number of different ways, and it is essential that they are aware of these faults and are able to correct them in order to keep their form in good shape. The following are some common errors, along with the appropriate corrections:
Rounded back during lifting exercises: Curving the back too far forward can put an abnormal amount of strain on the spine and increase the likelihood of sustaining a back injury. To make up for this, you should strengthen the muscles in the core of your body, keep a neutral spine, and lift with your legs and hips rather than your back.
Knees collapsing inward during squats or lunges: Instability and stress on the knee joint can be the result of letting the knees cave inward, which raises the risk of knee injuries. Engaging the glutes and outer thighs will help to correct this issue and ensure that the knees remain in proper alignment with the toes.
Elbows flaring out during upper body exercises: If you let your elbows flare out too far, you can put strain on the joints in your shoulders, which will make the exercise less effective. To remedy this, bring the elbows in towards the body and engage the chest and triceps muscles so that the proper alignment and form are maintained throughout the exercise.
Arching the back during core exercises: In addition to putting strain on the lower back, rounding the upper back can also make core exercises less effective. To remedy this, activate the core muscles, and ensure that you keep your spine in a neutral position throughout the entire exercise.
Overextending or hyperextending joints: When joints such as the knees or elbows are forced to move beyond their normal range of motion, this can cause unnecessary strain on the joints and increase the likelihood of injury. In order to remedy this, you should perform your exercises in such a way as to preserve a natural range of motion and refrain from locking out any joints.
General Advice & Tips on Good Form
Attention to detail and consistent practice are both needed to maintain correct form. Listed below are some pointers that will assist you in keeping good form while you exercise:
Start with lighter weights
My biggest tip for beginners is that when beginning a new exercise or learning a new technique, you should start with lighter weights so that you can concentrate on proper form before increasing the difficulty of the exercise. This makes it possible for you to develop correct form and muscle memory without putting your safety at risk.
Seek professional guidance
If you are not used to engaging in physical activity or if you are uncertain about the appropriate form, you should think about working with a qualified personal trainer or fitness professional. They are able to offer you guidance based on their extensive experience as well as make adjustments to your form to help keep you safe from injury.
Focus on alignment and posture
Maintaining correct body alignment and posture is something you should focus on while you are working out. In order to keep your form and posture correct, you need to make sure that your spine is in a neutral position, that your shoulders are relaxed, and that your core muscles are engaged.
Use mirrors or videos
Make use of mirrors or videos so that you can visually check your form. You will then be able to identify any variances from the correct form and make the necessary corrections with this information. YouTube is a fantastic resource full of videos on form for so many exercises – so why not combine these with a large mirror to make sure you’re doing the exercise the right way?
Listen to your body
This is my other must-do tip. During an exercise, if you start to feel pain or discomfort, you should immediately stop and evaluate your form. Make the necessary adjustments to your alignment, posture, and movement patterns in order to prevent further strain or injury.
Practice mind-muscle connection
Focusing your attention during exercise on the specific muscle group you want to strengthen will help you develop a mind-muscle connection. Because of this, you will be able to activate the appropriate muscles and keep your form correct.
In conclusion, proper form is a fundamental aspect of personal training that cannot be overstated. It is essential for maximizing the benefits of exercise by making sure muscles are engaged effectively, leading to better muscle activation, strength gains, and muscle growth. It also minimizes the risk of strains, sprains, and other injuries by maintaining the body in a safe and stable position throughout the exercise.
By focusing on maintaining proper alignment, posture, and movement patterns, you can enhance the effectiveness of your workouts and ensure a safe and enjoyable fitness journey, whether that’s on your own or with a personal trainer.
If you’re interested in working with a personal trainer and you’re in the Cheshire area, please give us a call and come down for a free taster session.
Blood sugar control is a critical aspect of managing diabetes, and physical activity is one of the most effective tools for achieving it. Regular exercise has been shown to improve insulin sensitivity, lower blood sugar levels, and reduce the risk of diabetes-related complications. In this article, I will explore the relationship between exercise and blood sugar control and provide my recommendations for incorporating physical activity into a diabetes management plan, based on our experience of designing personal training programs for people with diabetes.
What Is Blood Sugar Control?
Before delving into the role of exercise in blood sugar control, it’s essential to understand how the body regulates blood sugar levels. Blood sugar, also known as glucose, is the primary source of energy for the body’s cells. However, too much glucose in the bloodstream can damage vital organs, leading to various health complications. This is where Insulin comes in. Insulin is a hormone produced by the pancreas, and it plays a crucial role in regulating blood sugar levels by enabling cells to absorb glucose from the bloodstream.
However, in people with type 2 diabetes, the body becomes less sensitive to insulin, leading to higher blood sugar levels. This is known as insulin resistance and it’s a hallmark of type 2 diabetes. Over time, this insulin resistance can lead to further complications, such as cardiovascular disease, kidney damage, and nerve damage. So, effective blood sugar management is critical for preventing diabetes-related complications and maintaining overall health.
The Role of Exercise in Blood Sugar Control
Regular exercise has been shown to improve insulin sensitivity, which then leads to better blood sugar control, as it helps muscles use glucose more efficiently even without insulin. This then reduces the need for insulin to lower blood sugar levels. Additionally, exercise can help reduce body fat, which is associated with insulin resistance and higher blood sugar levels.
Several studies have shown the benefits of exercise for blood sugar control. For example, a randomized controlled trial published in Diabetes Care investigated the effects of combined aerobic and resistance training on glycemic control and insulin sensitivity in overweight or obese adults with type 2 diabetes. The study included 150 participants who were randomly assigned to one of three groups: aerobic training, resistance training, or combined aerobic and resistance training. After 16 weeks, the combined aerobic and resistance training group showed the greatest improvements in HbA1c levels and insulin sensitivity, compared to the other two groups.
A balance between aerobic and resistance training is almost always best in any situation, whether you’re a diabetes sufferer or not, and this is why we always incorporate both into each and every personal training program we put together for our clients.
What are the best Types of Exercise for Blood Sugar Control?
As I’ve just mentioned, there are several types of exercise that can be very effective for blood sugar control: aerobic exercise, resistance exercise, and high-intensity interval training (HIIT). Here’s a bit more detail on what I mean by each type:
Aerobic exercise is any activity that increases heart rate and breathing rate, such as brisk walking, jogging, or cycling. Aerobic exercise helps burn calories and improve cardiovascular health, both of which are essential for managing diabetes. Moreover, aerobic exercise can lower blood sugar levels by improving insulin sensitivity and glucose uptake by muscles.
Resistance exercise, also known as strength training, involves using weights, resistance bands, or bodyweight exercises to strengthen muscles. Resistance exercise can improve muscle mass and strength, leading to better blood sugar control. Moreover, resistance exercise can help reduce body fat, which is associated with insulin resistance.
HIIT is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown to improve insulin sensitivity and blood sugar control, even in people with type 2 diabetes. Moreover, HIIT can improve cardiovascular health and help burn calories, making it an excellent option for people looking to improve their overall fitness. We will usually incorporate HIIT into most personal training regimes, although it may not be suitable for every individual, depending on pre-existing health conditions and fitness levels.
Why Exercise Alone is not the Answer
While exercise is an essential component of blood sugar management, it should be combined with other lifestyle changes to achieve the best results. Unsurprisingly, diet is a crucial factor in blood sugar control, and individuals with type 2 diabetes should follow a healthy eating plan that avoids processed foods, and emphasizes whole foods, fibre, and low-glycemic index carbohydrates. Additionally, those with diabetes should monitor their blood sugar levels regularly and work with their healthcare team to adjust their medication doses as needed. Our personal training plans always include nutrition and a bespoke meal plan for every individual, including those with diabetes – taking the stress out of meal planning and letting you just focus on your exercise.
Stress management is another critical aspect of blood sugar control. Stress hormones such as cortisol can raise blood sugar levels, leading to insulin resistance and poor blood sugar control. Therefore, stress management techniques such as meditation, deep breathing, and yoga can be beneficial for individuals with diabetes.
Finally, getting adequate sleep is essential for blood sugar control. Lack of sleep can lead to insulin resistance and higher blood sugar levels, so individuals with diabetes should aim for 7-8 hours of quality sleep per night – as should everyone!
Tips for Incorporating Exercise into a Diabetes Management Plan
Incorporating exercise into a diabetes management plan can be challenging, but it is essential for achieving optimal blood sugar control. Here are some tips for getting started:
Start Slowly
If you’re new to exercise, start with short, low-intensity sessions and gradually increase the duration and intensity over time. This will help prevent injury and make exercise more enjoyable.
Find Activities You Enjoy
Exercise doesn’t have to be a chore. Find activities that you enjoy, such as dancing, hiking, or swimming, and make them a regular part of your routine.
Mix it Up!
Variety is essential for preventing boredom and maintaining motivation. Mix up your exercise routine with different types of activities, such as aerobic exercise, resistance exercise, and HIIT.
Set Realistic Goals
Setting realistic goals can help keep you motivated and on track. Start with small goals, such as walking for 10 minutes a day, and gradually increase your goals over time.
Be Consistent
Consistency is key for achieving optimal blood sugar control. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with resistance exercise targeting major muscle groups at least two days per week.
Try a Personal Trainer
If you’re struggling to get exercise into your weekly routine, you may find it easier to hire a personal trainer. This takes the thinking and planning out of the equation, and helps motivate you to keep going, both in the sessions themselves and over time.
Pre-Exercise Considerations for Individuals with Diabetes
Before starting an exercise program, people with diabetes should consider several factors to ensure they are exercising safely and effectively. These factors include:
Blood sugar levels
Individuals with diabetes should check their blood sugar levels before, during, and after exercise to ensure they are within a safe range. If blood sugar levels are too low or too high, exercise may need to be postponed or adjusted.
Medication / Insulin
Some diabetes medications, such as insulin, may need to be adjusted before and after exercise to prevent hypoglycemia. Individuals with diabetes should consult with their GP to determine the appropriate medication adjustments for exercise.
Type of exercise
Different types of exercise may have different effects on blood sugar levels. For example, high-intensity exercise can cause a fairly rapid drop in blood sugar levels, while prolonged moderate-intensity exercise may cause a more gradual drop. Individuals with diabetes should consider the type of exercise they are doing and how it may affect their blood sugar levels. A personal trainer can help reduce the risk here, as they will be making sure your levels are monitored and that you will not push yourself past any safe limits.
Timing of exercise
The timing of exercise can also affect blood sugar levels. For example, exercising after a meal may cause blood sugar levels to drop more quickly, while exercising on an empty stomach may cause blood sugar levels to drop more gradually. Diabetes sufferers should therefore consider the timing of their exercise in relation to their meals and medications.
Overcoming Barriers to Exercise for Individuals with Diabetes
While exercise is beneficial for individuals with diabetes, there are several barriers that may prevent them from exercising regularly. For example:
Lack of time
Many individuals with diabetes may feel that they do not have enough time to exercise. However, even short bouts of exercise throughout the day can be beneficial for blood sugar control. Finding small pockets of time throughout the day, such as during commercial breaks or while waiting for a meal to cook, can help individuals with diabetes fit exercise into their busy schedules.
Lack of motivation
Some individuals with diabetes may lack motivation to exercise, especially if they do not enjoy it or do not see immediate results. Finding an exercise buddy, joining a fitness class or hiring a personal trainer can help individuals with diabetes stay motivated and accountable.
Fear of hypoglycemia
Some individuals with diabetes may fear hypoglycemia (low blood sugar) during exercise, which can prevent them from exercising. However, with proper precautions and monitoring, exercise can be safe and effective for individuals with diabetes, especially if you are working with a qualified personal trainer.
Lack of access to equipment or facilities
Some individuals with diabetes may not have access to equipment or facilities for exercise. However, there are many exercises that can be done at home with little to no equipment, such as bodyweight exercises, yoga, and resistance band exercises.
In conclusion, exercise is a powerful tool for blood sugar control and overall health in individuals with diabetes. Regular exercise can improve insulin sensitivity, lower blood sugar levels, and reduce the risk of diabetes-related complications. Moreover, exercise can help reduce body fat, improve cardiovascular health, and enhance overall quality of life. By incorporating exercise into a comprehensive diabetes management plan that includes healthy eating, stress management, and adequate sleep, individuals with diabetes can achieve optimal blood sugar control and improve their overall health and well-being.
If you’re suffering from type 2 diabetes but struggling to exercise as much as you’d like, you may benefit from working with a personal trainer. If you’re in the Cheshire area, give us a call and come in for a free consultation and trial session.
Metabolism is the word to describe the chemical processes that occur within our bodies to keep us alive. These processes include the conversion of food into energy, the breakdown of toxins, and the synthesis of proteins and other molecules that our bodies need to function properly. It plays a critical role in our overall health and wellness, and it is closely linked to factors such as body composition, age, and genetics.
One way that we can promote a healthy metabolism is through exercise, as physical activity has been shown to increase metabolism in a variety of ways, as well as giving you numerous other health benefits. In this article, I will try to answer the question, “Does exercise increase metabolism?”, exploring the relationship between exercise and metabolism in detail, looking at the scientific evidence for how exercise affects our bodies and how we can maximize the benefits of exercise for our metabolism and overall health.
Understanding Metabolism
Before I dive into the specifics of how exercise affects metabolism, it’s important to understand what metabolism is and how it works. As mentioned, metabolism is the sum of all chemical reactions that occur within our bodies to maintain life. But there are two types of metabolism: anabolism and catabolism. The balance between anabolism and catabolism is crucial for overall health and wellness.
Anabolism
Anabolism is the process of building complex molecules from simpler ones, which requires energy. This process involves the synthesis of new molecules, such as proteins, from smaller building blocks, such as amino acids. Anabolism also includes the storage of energy in the form of glycogen or fat. Examples of anabolic processes include muscle growth, tissue repair, and the production of hormones and enzymes.
Catabolism
Catabolism, on the other hand, is the process of breaking down complex molecules into simpler ones, which releases energy. This process involves the breakdown of molecules such as carbohydrates, fats, and proteins, into smaller molecules such as glucose, fatty acids, and amino acids. These smaller molecules can then be used as fuel for cellular processes, such as ATP synthesis. Examples of catabolic processes include digestion, cellular respiration, and the breakdown of muscle tissue during exercise.
Both anabolism and catabolism are important for maintaining a healthy metabolism. Anabolism allows for the growth and repair of tissues and the production of essential molecules, while catabolism provides the energy necessary for cellular processes. A balance between these two processes is crucial for overall health and wellness.
What is BMR?
Basal metabolic rate (BMR) is the minimum amount of energy required to maintain basic life functions such as breathing, circulating blood, and maintaining body temperature. BMR can account for about 60-75% of total energy expenditure in sedentary individuals, but less in more active people. BMR is influenced by several factors such as age, sex, genetics, and body composition. BMR decreases with age, and women generally have lower BMR than men due to their lower muscle mass and smaller body size.
Exercise and Metabolism
Exercise is a crucial element in boosting metabolism and increasing energy expenditure, and there are three primary types of exercise that can help achieve these results:
Aerobic Exercise
The first type of exercise is aerobic exercise, which is any physical activity that increases heart and breathing rate, such as running, cycling, or swimming. Aerobic exercise uses oxygen to produce energy, and it is an effective way to improve cardiovascular health and endurance. It has been shown to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
Anaerobic Exercise
The second type of exercise is anaerobic exercise, which involves short bursts of intense effort, such as weightlifting or sprinting. Anaerobic exercise primarily uses stored energy in the muscles, known as glycogen, to produce energy. Unlike aerobic exercise, which uses oxygen from the air you breathe to produce energy, anaerobic exercise does not require oxygen for its production of energy. This type of exercise is effective at building muscle strength and endurance, improving bone density, and promoting weight loss.
Resistance Training
The third type of exercise is resistance training, which involves lifting weights or using resistance bands to build muscle strength and endurance. Resistance training is an effective way to build muscle mass, which in turn can increase your basal metabolic rate (BMR) and help burn more calories at rest.
Incorporating a combination of aerobic, anaerobic, and resistance training exercises into your fitness routine can provide a well-rounded approach to achieving your fitness and metabolism goals. Aerobic exercise can help improve cardiovascular health and endurance, while anaerobic exercise can help build muscle strength and endurance, and resistance training can help increase muscle mass and promote weight loss.
Which Type of Exercise Improves Metabolism The Most?
The intensity and duration of exercise play a crucial role in promoting metabolism. High-intensity exercise has been shown to increase metabolism more than low-intensity exercise. However, longer duration exercise can also increase metabolism by burning more calories – so there is a balance.
Post-exercise recovery is another critical factor in promoting metabolism. After exercise, the body continues to burn calories as it repairs and rebuilds muscle tissue. Therefore, recovery time is something we always incorporate into our personal training programmes at Nxtep.
Evidence Supporting Exercise-Induced Increase in Metabolism
There is ample evidence supporting the relationship between exercise and metabolism. Exercise increases energy expenditure, which can help promote weight loss and improve overall health. Studies have shown that exercise can increase BMR, leading to an increase in energy expenditure even when the body is at rest.
In addition to resistance training, high-intensity interval training (HIIT) has been shown to increase RMR and fat oxidation compared to steady-state exercise. A study published in the International Journal of Obesity found that young women who underwent 15 weeks of HIIT had significantly greater reductions in body fat percentage and fasting insulin levels compared to those who did steady-state exercise. HIIT involves alternating periods of high-intensity exercise with periods of low-intensity recovery, and can be performed using various forms of exercise such as running, cycling, or rowing. Most personal training programmes we design at NXTEP incorporate elements of HIIT, so we’re big fans of it.
Factors that Affect Exercise-Induced Increase in Metabolism
As I previously said, several factors can affect the relationship between exercise and metabolism. Body composition is one such significant factor that can affect the number of calories burned during exercise and the increase in BMR after exercise. The reason behind this is that muscle mass is more metabolically active than fat tissue, meaning that individuals with higher muscle mass will burn more calories at rest. Therefore, resistance training, which promotes muscle growth, can lead to a greater increase in BMR than aerobic exercise alone.
Age is another factor that can affect the relationship between exercise and metabolism. As I mentioned earlier, BMR decreases with age. Therefore, older individuals may not experience the same increase in BMR after exercise as younger individuals.
Genetics can also play a role in the relationship between exercise and metabolism – for example, some individuals may have a naturally higher BMR, making it easier for them to lose weight and maintain a healthy metabolism.
Lastly, diet. A balanced diet that includes adequate protein can help promote muscle growth and increase BMR. On the other hand, a low-calorie diet can lead to a decrease in BMR, making it harder to maintain weight loss.
Maximizing the Benefits of Exercise for Metabolism
Choosing the Right Type of Exercise
While all types of exercise can increase metabolism, certain types of exercise may be more effective than others. For example, resistance training, also known as strength training – and usually involving weightlifting, is an effective way to build muscle and increase metabolism. This is because when you lift weights, your muscles are put under stress, which causes small tears in the muscle fibers. As your body repairs these tears, your muscles become stronger and larger, leading to an increase in BMR. This is where the term “ripped” originates!
As already mentioned, HIIT and Aerobic exercise are both also hugely beneficial to your metabolism. The key is really incorporating a balance of all 3, as one on their own is just not going to benefit you as much.
Incorporating Physical Activity into Daily Life
While structured exercise is important for boosting metabolism, incorporating physical activity into your daily life can also be beneficial. This can include activities such as walking or biking to work, taking the stairs instead of the elevator, or doing household chores. Any form of physical activity can help increase metabolism and promote overall health and wellness.
Other Benefits of Exercise for Overall Health and Wellness
Exercise not only helps boost metabolism but also provides numerous other benefits for overall health and wellness. Here are some of the key areas where exercise can have a positive impact:
Cardiovascular Health
Exercise has been shown to have numerous benefits for cardiovascular health. Regular exercise can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. Studies have found that aerobic or cardio exercise, such as running or cycling, can improve heart health by strengthening the heart muscle, improving circulation, and reducing the risk of heart attacks and strokes.
Bone Density
Weight-bearing exercise, such as walking, running, and weightlifting, can help increase bone density and reduce the risk of osteoporosis. As we age, our bones become more fragile, but regular exercise helps stimulate bone growth and maintain bone density. Resistance training, in particular, has been shown to help build and maintain bone density.
Mental Health
Exercise has also been shown to have numerous benefits for mental health. Exercise can help reduce symptoms of depression and anxiety and improve overall mood. Regular exercise can also help reduce stress and improve cognitive function. This is because exercise helps release endorphins, which are natural chemicals in the body that help reduce pain and boost mood.
Weight Loss
Exercise can play an important role in weight loss. While diet plays a larger role in weight loss than exercise, regular exercise can help increase calorie burn and promote fat loss. Resistance training, in particular, can help promote muscle growth and increase metabolism, leading to a greater calorie burn at rest. In addition, exercise helps build lean muscle mass, which helps boost metabolism and burn more calories throughout the day.
Preventing Chronic Diseases
Regular exercise can also help prevent chronic diseases such as diabetes, cancer, and Alzheimer’s disease. Exercise can help improve insulin sensitivity, reduce inflammation, and promote overall health and wellness. For example, studies have found that exercise can help reduce the risk of developing type 2 diabetes by improving blood sugar control and insulin sensitivity. Exercise has also been shown to reduce the risk of certain types of cancer, such as breast, colon, and lung cancer, and can even help slow the progression of Alzheimer’s disease.
In conclusion, exercise is an essential component of a healthy metabolism and overall health and wellness. Choosing the right blend of aerobic exercise, resistance training and HIIT, can help increase metabolism and promote long-term health benefits. Incorporating physical activity into daily life can also be beneficial for boosting metabolism.
Overall, a holistic approach that includes a balanced diet and regular exercise is essential for promoting a healthy metabolism and overall health and wellness. By incorporating regular exercise into your daily routine and choosing the right type of exercise, you can maximize the benefits of exercise for your metabolism and overall health.
If you’re struggling to find the motivation or you’d simply like more expert guidance on the exercises to do and how often to do them, you may find working with a personal trainer beneficial. If you’re in the Knutsford area, give us a call and come down to the studio for a free taster session to see how we can help.
Cholesterol is a type of lipoprotein that is found in the bloodstream and is responsible for helping to build up the walls of our arteries. It is constructed of fat and proteins, and is made in the liver. Your body needs cholesterol to make hormones (including testosterone and estrogen), cell membranes, and other important substances.
What are the different types of cholesterol?
There are three main types of cholesterol: HDL, LDL, and VLDL.
What Is LDL?
LDL (low-density lipoprotein) is the most common type of cholesterol. It’s often called “bad cholesterol.” LDL is made up of small, dense particles that can travel through the bloodstream and collect on the surfaces of arteries. High levels of LDL cholesterol can eventually damage the artery walls, and cause a number of health issues such as high blood pressure.
What is VLDL cholesterol?
VLDL cholesterol (very low-density lipoprotein) is a type of cholesterol that is transported in the blood. VLDL cholesterol is created when triglycerides are broken down in the liver. VLDL is made up of large, fluffy particles that can’t travel through the bloodstream as easily as LDL or HDL. This can lead to the accumulation of cholesterol on the walls of your arteries, and eventually to coronary heart disease and stroke. Even moderate exercise can help to lower VLDL cholesterol levels by increasing your HDL (good) cholesterol and reducing your LDL (bad) cholesterol.
What Is HDL?
HDL (high-density lipoprotein) is the “good” cholesterol. HDL carries cholesterol away from your arteries and helps to protect your heart. HDL also helps to remove bad cholesterol from the blood. Exercise can help to increase your HDL levels by increasing your heart rate and muscle mass.
What are the risks with a high cholesterol level?
There are many risks associated with having a high cholesterol level. Some of the most serious risks include: cardiovascular disease, stroke, memory loss, and liver damage.
Cardiovascular disease is the leading cause of death for males in the UK. A high cholesterol level can increase your risk of developing coronary heart disease by raising your levels of bad cholesterol (LDL) and decreasing your levels of good cholesterol (HDL).
A high cholesterol level can also lead to stroke, which is a serious medical condition that occurs when blood supply to part or all of the brain is blocked (which can be caused by the build-up of cholesterol on the artery walls). Stroke can cause permanent damage to your brain and can be fatal.
A high cholesterol level also increases your risk of developing memory loss and dementia, which is the leading cause of death for females. Memory loss is a common problem in older adults and can be due to a number of factors, including age, injury, illness, and dementia. Dementia refers to a broad range of conditions that affect intelligence or ability to think clearly.
How is cholesterol measured?
To find out how much cholesterol a person has, a blood lipids test known as a “lipid profile” must be performed on them. Total cholesterol, HDL cholesterol, and LDL cholesterol are all included in this test, as are triglycerides, a different form of blood fat. To take a test, most people fast (don’t eat) and consume just water for around 10 hours beforehand.
A simple blood test is all that is required for a cholesterol test. There are 2 ways this can be done:
A fast and painless finger prick test allows you to see the findings right away.
A little amount of blood is drawn from your arm and sent off for analysis using a needle and syringe.
Understanding Your Results
Total cholesterol
TC stands for total cholesterol, which may be abbreviated to ‘serum cholesterol’ or just ‘TC.’ It measures your total blood cholesterol levels.
HDL cholesterol
In order to keep your arteries free of cholesterol, your HDL cholesterol (also known as “good” cholesterol) works as a cleanser. The optimal HDL cholesterol level is 1.4mmol/L, however experts feel that greater levels may not provide any further advantage.
Non HDL cholesterol
Non-HDL cholesterol is calculated by subtracting HDL cholesterol from total cholesterol. It consists of all of your “bad” cholesterol, including LDL and VLDL cholesterol. It should be as low as possible.
TC:HDL ratio
You might be given a TC:HDL ratio, which shows how much HDL you have compared to how much total cholesterol you have. If not, you can figure it out by adding up your HDL cholesterol and your total cholesterol. Ideally this number should be as low as possible.
What is a good cholesterol level?
The NHS recommends that LDL cholesterol should be below 3 mmol/L, while HDL should be over 1 mmol/L for men and over 1.2 – 1.4 for women.
I’ve put together the table below which shows you the recommended levels for each type of cholesterol:
Metric
mg/dL
mmol/L
Total cholesterol (TC)
under 193
under 5.0
Non-HDL cholesterol
under 155
under 4.0
LDL cholesterol
under 116
under 3.0
HDL cholesterol
over 39 for men
over 46 for women
over 1.0 for men
over 1.2 for women
(ideally around 1.4)
TC:HDL ratio
Over 6 is regarded as high risk; the lower this number, the better.
Over 6 is regarded as high risk; the lower this number, the better.
What are the effects of exercise on cholesterol levels?
Research shows there is clear evidence that even just moderate exercise can lower LDL (low-density lipoprotein) levels, and helps increase levels of HDL (good cholesterol).
Physical activity may even alter the composition of our cholesterol. In 2002, researchers at the Duke University Medical Center discovered that exercise increased the quantity and size of cholesterol-carrying particles in the body. Those who exercised more had particles that were bigger and less prone to block arteries.
Exercise may also have other benefits, such as reducing the risk of type 2 diabetes, obesity and lowering your blood pressure. In fact, if you are overweight, exercise can help you reduce your blood cholesterol levels. The levels of total cholesterol, LDL cholesterol, and triglycerides decreased among overweight and obese people who walked, jogged, and cycled while consuming a cholesterol-lowering diet, according to research.
How long does it take to lower cholesterol with exercise?
There is a lot of debate on how long it takes to lower cholesterol with exercise. Some people believe that it can take as little as six weeks, while others claim that it may take up to 12 weeks. In general, most experts agree that regular exercise can help reduce LDL (bad) blood cholesterol levels by about 10%.
However, there are a few things to keep in mind when trying to achieve this goal. First, you will need to be consistent with your exercise regimen; if you stop working out, your LDL levels will gradually rise again. Second, make sure that the form of exercise you choose is appropriate for your overall health and fitness level. Third, be sure to eat a balanced and nutritious healthy diet while exercising – this will help contribute to your success in lowering blood cholesterol levels!
How much should I exercise to lower cholesterol?
Everyone should aim to work out at least three times a week. But for your overall heart health, you should fit in 30 minutes of moderate intensityaerobic exercise daily for at least 5 days a week, although 7 days is of course better, but this depends on your current fitness levels. It doesn’t matter how many days you work out, just try to work toward a total of 150 minutes of exercise or so.
For specifically lowering lipids, you should be including at least 40 minutes’ worth of moderate to vigorous exercise at least three to four times a week.
How hard should I exercise to lower cholesterol?
Aim for moderate-intensity exercise, which requires deeper breathing than normal, but not to the point where you are unable to carry on a discussion with others.
50 – 80% of your maximum heart rate should be your ideal goal. The ideal heart rate for a 40-year-old is between 90 and 144 beats per minute.
However, it is important to note that the length of time you spend exercising may be more essential than the intensity of your activity, in order for decreasing LDL cholesterol.
Does aerobic exercise lower cholesterol?
Aerobic is one of the best forms of exercise to lower your cholesterol. When you work out, your body releases endorphins, which are hormones that block pain signals from the brain. This means that you feel better and can continue working out even when you’re sore. In addition, aerobic exercise can improve your overall heart health by helping to reduce inflammation and improving your blood flow. So if you want to lower your cholesterol, aerobic exercise is a great way to start!
Best exercises to help lower cholesterol
Walking
You don’t have to start the treadmill at top speed – brisk walking will do just fine. In fact, running too hard too soon can cause more damage than good to your health if you’re not accustomed to jogging, are overweight, or have joint problems.
However, brisk walking is a fantastic strategy to stay in shape, lower cholesterol and is often simpler to manage and carry out than jogging.
Running
If you can step it up a notch though, regular running has several positive health effects. It may aid in weight loss, lower your cholesterol while also improving your physical and mental health.
Any quantity of running was associated with a 27 percent decreased chance of dying from any cause, according to a 2019 study.
Cycling
Jogging and cycling both burn around the same amount of calories and are both as good in terms of lowering cholesterol – but cycling is less taxing on your knees and you get to sit down!
Swimming
Swimming is a just as effective way to lower cholesterol if walking, jogging or cycling is too taxing on your body.
You engage your whole body when swimming a few laps in the pool, and the exercise may even feel relaxing in comparison. Lowering your cholesterol is one of the many health benefits of swimming for your heart and body.
Yoga
The good news for someone who dislikes running, cycling or swimming is that yoga is also beneficial for lowering LDL levels. However, you must raise your heart rate in order to get the cardiovascular advantages, so not all yoga is suitable. In addition to strengthening your body and mind, yoga is fantastic for enhancing sleep, which in turn can lead to changes in other lifestyle behaviours.
Weights & resistance training
Research suggests that resistance training is also extremely beneficial for those with high cholesterol and can also help you protect your cardiovascular health.
So try a regular exercise routine involving either free weights, body weight exercises or resistance machines – many people prefer this to cardio, but it has to be noted that a blend of the two is the most beneficial for your health.
If you struggle to motivate yourself, a personal training programme may be a great option for you, as a bespoke programme can be created for specific goals such as improving your cholesterol levels and heart health.
What other factors affect cholesterol levels?
Weight & Diet
Another strategy to improve your cholesterol levels is to maintain a balanced diet. LDL levels may be reduced by eating meals rich in fibre and healthy fats and consuming less processed meals and more unprocessed foods.
Body fat is also important – you can lower your LDL cholesterol and triglyceride levels by decreasing to a healthy weight if you are overweight, while boosting your HDL cholesterol levels.
Smoking
Smoking lowers your HDL cholesterol and speeds up the formation of fatty plaques in your arteries, narrowing your blood vessels. Blood clots more easily as a result of this, and therefore heart attacks and strokes are more likely to occur if you have these conditions. Your heart and blood vessel health will always be much improved as a result of quitting smoking.
Alcohol
Triglyceride levels might rise when you drink alcohol, which together with high levels of LDL is linked to an increased risk of heart attack and heart disease.
Drinking excessive amounts of alcohol raises blood pressure and may lead to weight gain because of the alcohol’s calories, so try your best to follow the NHS guidelines, which are “no more than 14 units of alcohol a week, spread across 3 days or more. That’s around 6 medium (175ml) glasses of wine, or 6 pints of 4% beer”, in order to lower the risk of heart and blood vessel disease and other alcohol-related complications.
Other ways to lower cholesterol
Change cooking habits
Some foods contain what is known as ‘dietary cholesterol‘ – naturally occurring cholesterol. Foods that contain dietary cholesterol include pate, shrimps/prawns and egg yolks. Since these foods aren’t often consumed in huge quantities, including little amounts of them in your diet is OK, but if you are eating large amounts of these, you should consider reducing your intake.
When preparing meat or fish, consider reducing the fat by removing the skin or by trimming the excess fat off before cooking. This allows you to receive your protein while decreasing your fat consumption.
Utilise cooking methods such as boiling, broiling, baking, poaching, and grilling. These are healthier alternatives to frying which adds additional fat.
Increase plant sterols
Compounds called plant sterols have the ability to reduce LDL cholesterol. They are added to various packaged meals, such as table spreads, cereals, low-fat yoghurt, and low-fat milk, as well as occurring naturally in plants, fruits, vegetables, nuts, and grains.
Compared to plant sterols that are added to meals, those that exist naturally in food are only present in minor quantities. Studies have shown that consuming 2 to 3 grammes of certain foods daily that are loaded with plant sterols will reduce LDL cholesterol by around 10%.
The best dietary modification you can make to lower your LDL cholesterol is to increase your intake of foods that are abundant in plant sterols. However, they are not advised for women who are nursing or pregnant.
Avoid trans fats
Trans fats, commonly referred to as “hydrogenated oils” or “partially hydrogenated vegetable oil,” are ingredients that extend the shelf life of goods and make them simpler to transport and store. They may be found in a lot of processed meals and many baked items made with margarine. Unfortunately, they also increase levels of dangerous LDL cholesterol while lowering levels of good HDL cholesterol.
Therefore if you genuinely want to decrease your cholesterol, read the food labels and look out for trans fats such as palm oil, and make an effort to swap trans fats with foods containing unsaturated fats whenever you can (see below). Cutting them out of your diet may have a significant effect since they are among the worst culprits when it comes to high cholesterol.
Increase unsaturated fats
Unsaturated fats, which are the healthiest sort of fats, are abundant in raw nuts, fruit, oily fish (such as salmon) and vegetables. Because they increase your levels of the good HDL cholesterol and decrease your levels of the bad LDL cholesterol, these kinds of foods are excellent for a heart-healthy and lower cholesterol diet.
Of course, avoiding fats while preparing a great meal isn’t always practical. But instead of using solid fats like butter, margarine or lard when you need to add fat for cooking, baking, or pan frying, use healthy oils like olive or sunflower oil. Surprisingly, coconut oil is another oil you should avoid as much as possible due to its high saturated fat content.
In terms of protein, many red meats and processed meats are high in saturated fats. So avoid these and go for skinless chicken or skinless turkey more. Additionally, because fish is low in saturated fats and often high in omega-3 fatty acids, which are beneficial for your heart health and your levels of the good HDL cholesterol, you might consider including more fish in your diet.
For dairy, use low-fat dairy products rather than standard ones for goods like yoghurt, cheese, milk, and cream. There are also many great dairy alternatives out there these days such as almond, hazelnut, soy, coconut and oat milks, all of which have far less saturated fats than the dairy originals.
Increase soluble fibre
You’re likely aware that fibre benefits your gut health. However, it can also assist improve your cardiovascular health and lower cholesterol.
Soluble fibre is a fibre that can dissolve into water, and it binds to cholesterol in the stomach before it enters the circulation, lowering harmful LDL cholesterol levels. Many foods are rich in soluble fiber, such as:
Wholegrain bread
Avocados
Sweet potato
Kidney beans
Lentils
Chickpeas
Barley
Oats
Quinoa
It’s simple to include more of these items into your diet. Breakfast could be porridge and/or whole grain toast, lunch could be curried lentils or an avocado salad, and your evening meal could be turkey chilli or a fish curry.
However, it’s vital to note that not all “good” meals are made equal. In general, the more refined a grain or bean, the less likely it is to provide health advantages and nutritional value – for example, any white rice has been refined or processed, making it less healthy than brown rice.
Additionally, try to buy fresh ingredients wherever possible in order to get the maximum nutritional benefit for a heart-healthy diet.
Medications
You should only consider using cholesterol-lowering medicine if you are unable to decrease your levels of cholesterol by engaging in physical activity or adhering to a balanced diet.
Today, there is a wide selection of cholesterol-lowering medicine that can be purchased over-the-counter, and each of these options comes with its own own set of advantages and disadvantages. Usually, these medications work by inhibiting the absorption of cholesterol. Talk to your healthcare provider about finding a drug that works well for you, but please do try regular exercise and dietary changes before resorting to this.
Conclusion
Exercise can be a great way to keep your cholesterol levels in check. However, it isn’t the only factor that affects cholesterol levels. A generally healthy lifestyle is the answer, and this means you should have a balanced diet free of trans fats, you should not smoke, and you should follow the recommended alcohol intake. Talk to your doctor about any other factors that may affect healthy cholesterol levels.
If you are finding it hard to commit to regular exercise, you could benefit from a personal trainer to motivate you and keep you going in the right direction. Either give me a call or enquire via the contact form to discuss a personalised exercise program including a meal plan that will help you reduce your bad cholesterol levels and increase the good.
The short answer is yes, exercise can increase testosterone levels – in both men and women. However, it is not that simple! In this article I will explain why, the science behind it, and also what you can do to increase testosterone levels naturally.
What is testosterone?
Testosterone is a growth hormone made by both males and females. In males, it’s made in the testes in the testicular tissue, and is known as the male sex hormone. In females, it’s made in another type of tissue called adrenal tissue. However, men produce a lot more and the hormone plays a bigger role in men’s health.
How does testosterone affect the body?
Testosterone is responsible for many of the physical changes males experience during puberty, like growth spurts, deepening of the voice, development of the penis, testes and body hair. In adult life it also affects things like your:
Red blood cells level
Fertility
Libido (Sex drive)
Lean muscle mass
Notably, for those interested in the link between testosterone levels and exercise, it also helps to build muscle and bone strength.
What are the symptoms of low testosterone?
The symptoms of low testosterone depend on age among other factors, and can include the following physical symptoms (although these can all be caused by other things too):
Loss of muscle mass
Osteoporosis (weakening of bones)
Weight gain
Loss of body hair
Gynecomastia (development of male breasts)
Reduced sex drive
Erectile dysfunction
Infertility
Fatigue
In addition to mental effects such as:
Moodiness / irritability
Depression
Loss of concentration
Memory problems
The first item in the list above is obviously of particular interest if you are reading this article – the anabolic effects of testosterone on muscle mass and strength. Testosterone attaches to receptors on the surface of muscle cells and increases protein synthesis during resistance training to rebuild muscle following injury. So essentially, testosterone increases the amount of growth hormone produced by the body in response to exercise.
Additionally, investigations have indicated that the prevalence of osteoporosis in testosterone deficient guys is twice that of testosterone-normal males. Testosterone decreases ‘osteoclastic activity’, which is the reduction in bone density, and enhances ‘osteoblastic activity’, which is responsible for bone development.
What causes low testosterone?
#A variety of factors may contribute to low testosterone (scientifically known as ‘male hypogonadism’ but commonly referred to as “low T”), such as poor sleep, excessive alcohol intake and heredity genetics. However, there are other reasons which have a far bigger impact on T hormone levels:
Age
This is the most common reason for low testosterone. Infants and children under the age of 12 have extremely low blood levels. When boys reach puberty, at the ages of 12 or 13, testosterone levels skyrocket. This is usually when you begin to see growth spurts and an increase in muscular mass, among other changes mentioned above.
This increase in testosterone lasts until about the age of 30. From then on it usually remains the same or begins to gradually decline – by approximately 1% each year. Most guys over the age of 50 or 60 have already begun to lose testosterone. It continues to fall in elderly males.
Obesity
Studies have shown a correlation between being overweight and low testosterone. One piece of research states that “the acute effect of different resistance exercise orders on serum testosterone concentrations in untrained normal weight and obese men. Although in both groups T-Testo increased acutely post exercise, the increase was higher in the lean individuals, suggesting an obesity-associated blunting in hormonal changes with exercise.”
Illness
When individuals are unwell, testosterone levels might drop, especially in people over the age of 50. AIDS, renal illness, cirrhosis of the liver, and type II diabetes are all known to have an influence on T levels. In fact, any kind of chronic condition may drop your levels.
How to know if you have low testosterone?
A blood test is the most accurate technique to determine if you have low testosterone. You may have this test performed by a healthcare professional or you can even test your levels at home on your own. It may be a good idea to do a an at-home test first, and then if that tells you that your levels are actually low, consult with your healthcare practitioner about potential options after that.
Adult men with healthy testosterone levels should have levels above 10 nmol/L (nanomoles per litre). When your levels go below that level, you may have a testosterone deficiency.
Your doctor may recommend beginning therapy with medication or exogenous hormones, but before that, they will usually want to test your testosterone level several times over the period of six months or so, to determine real deficiency.
Can you have too much testosterone?
Yes, but surprisingly, having too much naturally-occurring testosterone is not a common problem among men, despite what society might have us believe.
But it can be hard to define what is an effect of too much testosterone and what is simply due to a person’s natural temperament, or more topical factors. Additionally, blood levels of testosterone vary dramatically over time and even during the course of a day.
Interestingly, the majority of what we know about extremely high testosterone levels in males comes from sportsmen who take illegal anabolic steroids, testosterone, or substances similar to testosterone to boost muscle growth and athletic performance.
What are the symptoms of excess testosterone?
The following physical issues are connected with unusually high testosterone levels in men, some of which may be surprising as you may in fact associate them more with low testosterone:
Acne
Fluid retention with swelling of the legs and feet
Weight gain
High blood pressure
High cholesterol
Higher risk of Liver disease
Heart damage and higher risk of heart attack
Lower sperm counts
Shrinking of the testes
Impotence
Prostate enlargement and trouble urinating
Headaches
Higher risk of blood clots
Stunted growth in adolescents
In addition to mental effects such as:
Insomnia
Out of character aggressive behavior
Mood swings
Euphoria
Irritability
Impaired judgment
Paranoia & delusions
Do testosterone boosters or supplements work?
You may have seen supplements which apparently boost testosterone for sale, particularly online.
Personally, I believe that following a nutritious diet, getting plenty of good quality sleep, and continuously exercising for a long length of time is a much more effective and safer ways to boost your testosterone.
Sexual activity does not boost long-term testosterone levels.
Can I get Testosterone therapy?
Testosterone replacement therapy is available, but it is normally only provided for the treatment of delayed male puberty, low testosterone production due to testicular, pituitary, or hypothalamic function failure, and some incurable female breast cancers.
However, testosterone therapy may be able to relieve symptoms in men with very low levels of active (free) testosterone, such as:
Low energy & weakness
Depression
Erectile dysfunction
Cognition problems
However, many men with healthy testosterone levels have comparable symptoms, making a causal link between testosterone levels and symptoms difficult to establish. As a consequence, there is considerable debate regarding which men should be given testosterone supplements.
Testosterone treatment may be given for women who have low testosterone levels and symptoms associated with testosterone deficiency but it’s unclear if low levels without symptoms are significant – so the side effects may exceed the benefits.
Does exercise increase testosterone levels?
Yes – in men, certain types of physical activity has been shown to enhance testosterone levels in the long term. However, there are also some short-term effects, particularly after certain types of exercise (more on this later) – some workouts have been shown to enhance testosterone levels in as little as fifteen minutes, but this brief rise only lasts as long as an hour, and is greater in younger males. The effect in older men is much lesser.
Furthermore, testosterone levels are greater in the morning and decrease in the afternoon. So working out in the morning and doing certain activities that increase testosterone levels will give you a short-term boost.
The absolute implications of this boost are yet to be determined by science, although it is unlikely to make a difference in how you feel if you have low T. If you have borderline low levels, though, a regular exercise routine may be enough to get you back into the usual range.
Only consistent exercise over time, however, will boost your constant testosterone levels in the long run, in addition to the numerous other benefits such as improved heart health, increased muscle mass, weight management, and less chance of developing chronic diseases.
There is currently no evidence that exercise increases testosterone levels in women. However, there is evidence that greater testosterone levels in a woman’s body during exercise assist her train. Furthermore, testosterone promotes quicker muscle recovery, which increases muscle development.
What types of exercise increase testosterone levels?
If you have low testosterone levels, exercise may help you boost them naturally. Different sorts of exercise, however, have different impacts on the two sexes. Some quick tips below:
Resistance and strength training and high-intensity interval training (HIIT) are proven to boost testosterone levels in men both in the short and in the long term.
Lifting weights, especially utilising the biggest muscles in our body such as the glutes and quads are great for helping us spike our testosterone levels.
Bodyweight exercises are great – as the more muscles you can involve, the better. So things like squats, push-ups, sit-ups and pull-ups are all excellent
Lift heavier weights rather than larger numbers of reps
Shorten your rest periods between reps
Don’t overdo it – exhaustion can actually lead to a drop in testosterone
If you’re the sort of person that benefits from guidance and regime, then a personal trainer is a great option, as we will put together a bespoke personal training programme designed to achieve your personal goals – including building muscle mass and increasing testosterone.
What types of exercise decrease testosterone levels?
Cardio work such as jogging at the same speed for half an hour, is not as effective as weight training or HIIT. It is incredibly beneficial to many areas of your health, but it does not seem to increase testosterone levels in the same way.
In fact, excessive aerobic exercise may reduce testosterone levels – but I have to stress that this is quite unusual and is typically the result of overtraining to the point where your body fat is extremely low, which can then interfere with testosterone production.
Some endurance athletes such as long distance runners, experience lower testosterone levels and higher levels of a stress hormone called Cortisol which can impact your sleep, your general mood and muscle mass. Although, with endurance training, it is perhaps more likely that the training itself is responsible for the reduction in muscle mass, and the high Cortisol levels may be a result of the training.
Other natural ways to keep a healthy testosterone level
Plenty of good quality sleep
Sleep deprivation may have a negative impact on the amounts of hormones and chemicals that the body need to operate properly, including testosterone.
Making sleep a priority may aid with testosterone maintenance. People should strive for 7 to 8 hours of sleep every night. Anyone who is having difficulty obtaining enough quality sleep on a regular basis should see their doctor.
Avoid stress if possible
This is always a tricky one, as no one deliberately seeks out stress, but stress raises the hormone cortisol, which regulates a number of activities, including immune response and metabolism, but it can also reduce T levels.
As mentioned earlier, research has shown that men who carry more weight have lower levels of testosterone. So in this case, any kind of exercise can be beneficial here, including cardio or endurance as these types of exercise are great for fat loss.
Follow a balanced diet
Eating healthily has long been known to be important for sustaining testosterone levels and general health. Try to focus on a nutritious diet rich in protein, fat, and carbohydrates. See below for some great examples.
Foods That May Increase Testosterone
As mentioned above, if your T levels are low, consider following a diet rich in foods that contain nutrients important for maintaining healthy testosterone levels.
We know that nutrients such as vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels, but there’s limited research on specific foods and their effect on testosterone metabolism.
Below then, is a comprehensive list of foods that are high in the various nutrients that we know to be important for normal testosterone levels:
Honey
Yoghurt
Cocoa
Coffee
Cereals
Nuts
Seeds
Berries
Raisins
Cherries
Lemons
Bananas
Coconut
Pomegranates
Avocados
Beans
Spinach
Parsley
Asparagus
Mushrooms
Onions
Ginger
Garlic
Oysters
Fatty fish
Eggs
Conclusion
While Testosterone can certainly help to increase testosterone, it has the best chance of doing so when it is part of a healthy lifestyle including a balanced diet and no excess alcohol consumption and no smoking!
If you’re struggling to improve your T levels through exercise, and if you feel like you could benefit from a personal trainer to motivate you, give me a call or send me an enquiry via the contact form and we’ll discuss a personalised training regime including a diet plan, that will help you increase your testosterone levels.
Exercise has a host of benefits for your mental wellbeing, including reducing stress, improving mood, and boosting your energy levels. In this blog I’ll go into the reasons behind this, and the best ways to overcome the barriers that you may feel are stopping you from exercising.
What are the mental health benefits of exercise?
Exercise is about much more than looking good. Yes, exercise may enhance your physical health and physique, help you lose weight, add years to your life and could even improve your sex life! However, believe it or not, these reasons are not what inspires the majority of individuals to keep active.
People who exercise regularly and who consider it an essential part of their daily routine, do so because it offers them a tremendous feeling of well-being. They find that they have more energy throughout the day, sleep better, remember things more clearly, and generally feel more optimistic about themselves and their life.
It’s also an effective topical treatment for a variety of common mental health conditions – meaning it can be used as an instant mood booster. But it is exercise on a regular basis that can have a profoundly favourable influence on depression, stress, anxiety, and ADHD. It also reduces stress, reduces blood pressure, enhances memory, promotes sleep, and improves your general mood.
You don’t have to be a fitness enthusiast to gain the advantages. According to research, even little quantities of exercise may make a significant effect, and just from a little you may learn to utilise exercise as a helpful tool to cope with mental health issues, increase your energy, and get more out of life, regardless of your age or fitness level.
Below I’ll go into some of the benefits of exercise for mental health in more detail.
Exercise Improves Your Cognitive Function
There is strong evidence that regular exercise helps protect against cognitive decline and Alzheimer’s disease. Exercise has been shown to improve cognitive function in a number of ways. First, regular exercise has been shown to improve memory and learning skills, presumably because it helps to keep the brain healthy and functional, but also because it has been shown to increase the size of the hippocampus, a part of the brain responsible for memory formation and recall. Second, regular exercise has been linked with reductions in inflammation throughout the body, which is linked with better cognitive health. In addition, research suggests that exercise can help reduce stress levels and increase happiness levels – both of which are also linked with better cognitive function.
Exercise Relieves Stress
When you’re stressed, your muscles usually tense up, particularly in your face, neck, and shoulders, causing back or neck discomfort as well as headaches. Other symptoms are chest tightness, a heavier or faster pulse, muscular cramps, stomach aches, insomnia, heartburn, diarrhoea and even Irritable Bowel Syndrome (IBS). All of these physical symptoms may cause anxiety and pain, which can lead to even more stress, creating a vicious loop between your mind and body.
However, exercising is a good method to stop the pattern. Physical exercise, in addition to producing endorphins in the brain, serves to relax muscles and release stress in the body. Then, because the body and mind are so inextricably connected, when your body feels better, so will your mind.
Exercise promotes the development of new neurons in crucial parts of the brain, such as the hippocampus. Various evidence shows that this may help with the symptoms of some mental illnesses, such as anxiety and depression.
Exercise Boosts Your Energy
Feeling down can leave you feeling tired, which may discourage you from being more active. But try to force yourself to just do some light exercise such as a walk, as even this can be enough to boost your energy, as exercise raises your levels of endorphins and serotonin, both of which are energy-boosting hormones.
Exercise Is a Treatment For Depression
Mental health professionals have long known that exercise is an effective treatment for the symptoms of depression and for numerous reasons. Most significantly, it stimulates all types of brain changes, including neuronal development, decreased inflammation, and new activity patterns that enhance sensations of peace and well-being. It also causes the production of endorphins, which are potent chemicals in your brain that stimulate you and make you feel happy. Finally, exercise may work as a diversion, enabling you to find some quiet time to interrupt the loop of negative thoughts that fuel depression.
On the subject of concentration, you’ll find even more benefit from physical fitness if you really focus on what you’re doing instead of letting your mind wander. Try to really take in the sensation of your feet striking the ground, the rhythm of your breathing, or the feel of the wind on your skin. By including this mindfulness component you will not only improve your physical condition quicker, but you may also be able to break the cycle of anxieties going through your thoughts.
Exercise Can Reduce ADHD
Regular exercise is one of the simplest and most effective strategies to minimise ADHD symptoms and improve focus, motivation, memory, and mood. Physical exercise quickly increases dopamine, norepinephrine, and serotonin levels in the brain, all of which impact concentration and attention. In this regard, exercise actually functions very similarly to ADHD drugs such as Ritalin and Adderall – without the side-effects.
Exercise Can Reduce The Frequency of Panic Attacks
Exercise may be a proactive strategy for those with a panic disorder to relieve pent-up tension, lessen emotions of anxiety and stress and ultimately, reduce panic attacks. Vigorous activity produces endorphins, which calm the body and boost mood, which may reduce the severity and frequency of panic attacks in certain circumstances. Regular exercise may help decrease anxiety over time, perhaps reducing the amount or severity of panic episodes.
Exercise Can Improve PTSD
Evidence shows that concentrating on your body and how it feels while exercising might help your nervous system get “unstuck” and begin to move out of the immobility stress reaction that defines PTSD or trauma. Instead of letting your thoughts wander, pay attention to the actual sensations in your joints and muscles, as well as your insides, when your body moves. Cross-movement exercises (those that work both arms and legs), such as running, swimming, rowing, strength training or dancing, are among your best options.
How much physical exercise should I be doing?
We know all too well that that many people in the UK do not meet the current physical activity guidelines.
The current and widely accepted recommendations are that adults should try to be active every day and accomplish 2.5 hours of moderate intensity exercise each week – the equivalent of 30 minutes five times per week, according to the NHS. It may seem to be a lot, but it isn’t as difficult as it looks, and I have plenty of tips to help you get started.
If you haven’t exercised in a while, start slowly and work your way up to 150 minutes each week. Any aerobic exercise is preferable than none. Even a quick 10-minute stroll will help you clear your thoughts and relax.
Even a little bit of exercise does a world of good
If you don’t have time for 30 minutes of exercise a day, or if your body tells you to stop after 5 or 10 minutes, that’s OK. Begin with 5 or 10 minute sessions and gradually increase your duration – perhaps by 5 minutes each day, or if that is too much, by 5 minutes each week. The key is not to do so much that you put yourself off coming back to it.
You will however that the more you exercise, the more energy you’ll have, so you’ll soon be ready for a little bit more. The goal is to commit to some modest physical exercise on most days, no matter how little. As exercising becomes a habit, you may gradually increase activity levels by adding more minutes or attempting a more intense exercise such as weight or resistance training.
Just stick with it, the advantages of a regular exercise routine will start to become clear!
Overcoming the barriers to exercise
Most people get anxious about trying something new, whether they are feeling good or not, so it can be a bit scary making changes to your life like taking up exercise, particularly if you’re not feeling great from a mental point of view. Some typical impediments to getting started include expense, injury or sickness, a lack of energy, a fear of failure, or even the weather. This is why getting practical and emotional support from friends, family, and specialists is very beneficial. If you struggle to motivate yourself, this is where a personal trainer such as myself can help – we specialise in providing the support and motivating you so you don’t have to!
Below I will cover some of the main barriers to exercise that people experience:
Body Image
Body image issues can make it difficult to engage in physical activities, especially outdoors. People who are concerned about how their bodies may appear to others (which is a huge percentage of us) while exercising may avoid it. The key way to combat this is to exercise in a group with other people who may be feeling the same way. There are many others in your shoes, regardless of weight, age, or fitness level, so try either inviting a friend who may be feeling the same way to join you in your workout, or join a class where you will be just one of many people feeling the same way. For women, attending a female-only fitness class can assist women overcome nervousness as an barrier to beginning to exercise.
Feeling Overwhelmed
When you’re worried or depressed, the prospect of adding another responsibility to your already-busy day might be overwhelming – it can feel like more mental load, so working out can just not seem feasible. If you have children, that can make it even harder – finding daycare while exercising might be difficult if you have children, never mind the costs involved. However, if you start thinking about physical activity as a priority, and something necessary for your mental wellbeing, you’ll quickly discover that even the busiest schedule can accommodate a little physical activity, and once you’ve got started, you’ll feel the positive effects of exercise and will want to continue to keep feeling good.
Exhaustion
When you’re fatigued, unhappy, or upset, it may feel like exercising will just make you feel worse. However, physical exercise is a potent energizer. According to research, even moderate exercise can significantly decrease exhaustion and enhance energy levels. If you’re extremely fatigued, just aim for a 5-minute stroll. You may find that once you’re going, you’ve more energy than you thought and be able to walk for longer, and this can give you a nice boost of accomplishment.
Pain
If you have a disability, a significant weight issue, sporting injury, arthritis, or any other ailment or disease that restricts your movement, consult with your doctor, a physician or your personal trainer about safe exercise options. Pain should not be ignored; instead, do what you can, when you can. If it helps, break up your workout into shorter, more frequent sessions, or try exercising in water to alleviate joint or muscle soreness. At Nxtep, we will always create a bespoke personal training programme which is built around your abilities and limitations – pain being one factor that will determine what kind of exercises we set out for you.
Tips for getting started with exercise
Exercise as part of a group
Make fitness a social event. Exercising alongside a friend, loved one, or even your children can not only make exercise more pleasurable, but it will also help push you to stay to a fitness plan. You’ll also feel better than if you worked out alone. In fact, when you have a mood illness like depression, friendship and company might be just as vital as exercise.
You could participate in a team sport, attend group classes at a gym, or simply arrange a regular meet up with friends who are in the same boat.
If being outside appeals to you, look for courses and sports groups in your local parks – these are usually where Park Runs and boot camp type group exercises take place. You could also track down a walking group near you – try the Ramblers Wellbeing Walks website – which specialises in walking clubs to help those who are suffering from mental health issues.
Alternatively, you may find that a more guided experience such as group personal training where you work out with a small group of likeminded people is what you need to stay motivated enough to commit to regular exercise.
Take it easy at first
When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.
The best thing is to find an activity with a low barrier to entry that you can practice on a regular basis, or just be more active in your everyday routine by walking or cycling instead of driving or using public transportation.
Do what you enjoy
Concentrate on things that you like. All types of exercise that gets you moving count. This may include tossing a ball for your dog, walking laps around the neighbourhood park, or cycling to the shops. If you’ve never exercised before or aren’t sure what you may like, experiment with a few different activities.
When you have a mood disorder activities like gardening or doing a home improvement project can be fantastic methods to start moving more. Not only will they help you get more active, but they will also leave you with a feeling of purpose and achievement. You may then find it’s not a big leap from this kind of activity to a light exercise such as jogging or swimming.
Remember to reward yourself
Part of the incentive for finishing a session is how much better you’ll feel afterwards, and in the long term. But promising yourself an additional treat for doing it in the first place is an excellent way to improve your drive and motivation to exercise.
However, try to avoid rewarding yourselves with vices such as alcohol or chocolate, as this can lead to an unhealthy cycle. A 2014 study in the USA found a strong correlation between the days people exercise and the days people drink. But alcohol is a bad idea for several reasons; firstly, it is a diuretic, meaning it dehydrates you. Not a great idea after a workout! Secondly, it is a well-known depressant, and therefore can contribute to worsening your mood, which is of course counterproductive if you are exercising to try and improve your mental health.
So, after a workout, treat yourself to something healthy that you enjoy like some gaming time, a hot bubble bath, a smoothie, or an additional episode of your favourite TV programme, for example. If you must have chocolate, just have a square or two of dark chocolate!
Conclusion
Exercise not only has benefits for your physical wellbeing, but it also has major benefits for your mental health. If you’re struggling to just get going, try my tips above to get your foot on the first rung of the ladder of exercise, and if you feel like you could benefit from a professional to motivate you, give me a call and we’ll discuss a personalised training regime that you will enjoy.
The short answer is yes, exercise will cause your blood pressure (BP) to rise for a short time. For most individuals, there is nothing to be concerned about, as when the activity is stopped it should rapidly return to normal. If you have high blood pressure, your doctor or nurse may advise you to take blood pressure medications first before beginning to exercise. However, regular moderate exercise can can also bring down your blood pressure reading.
In this article, we’ll go into more detail about the connection between BP and exercise, answering some of the most commonly asking questions on the subject.
But really, blood pressure is a measure of two things. Firstly, it’s the force or pressure within your artery walls when blood is pushed from your heart to the rest of your body. Secondly, it is also the pressure in the arteries while the heart is not beating.
As a result, when your BP is taken, you will hear two values. For example, you may be told that your blood pressure is 110/70 mmHg – the top figure is known as systolic blood pressure, while the bottom number is known as diastolic pressure.
What are the different types of blood pressure?
As mentioned already, there are two types of blood pressure: systolic and diastolic. Your systolic blood pressure is the highest pressure and it corresponds to the number on your blood pressure cuff when you are standing still. The word is Latin, and means “contraction”.
Your diastolic blood pressure is the lowest pressure and it corresponds to the number on your BP cuff when you are sitting or lying down. It is the Latin word for “dilation”, meaning expansion.
Systolic BP (or the peak reading) is when the artery walls are constricted most and diastolic BP (or the lower reading) is when the artery walls are most relaxed.
The ideal systolic blood pressure for an adult is widely agree to be between 90/60mmHg and 120/80mmHg.
However, the ranges change for men and women, and also with age. So we’ve put together the charts below to show the differences over time for both men and women.
Ideal Blood Pressure Chart for Men
Age(Male)
Systolic BP
Diastolic BP
21-25
120.5
78.5
26-30
119.5
76.5
31-35
114.5
75.5
36-40
120.5
75.5
41-45
115.5
78.5
46-50
119.5
80.5
51-55
125.5
80.5
56-60
129.5
79.5
61-65
143.5
76.5
Ideal Blood Pressure Chart for Women
Age (Female)
Systolic BP
Diastolic BP
21-25
115.5
70.5
26-30
113.5
71.5
31-35
110.5
72.5
36-40
112.5
74.5
41-45
116.5
73.5
46-50
124
78.5
51-55
122.5
74.5
56-60
132.5
78.5
61-65
130.5
77.5
What is low blood pressure?
In basic terms, low blood pressure (hypotension) is considered as a BP less than 90/60 mm/Hg. Many individuals have no symptoms, but when they do, they are frequently unpleasant or disruptive, such as dizziness, fainting, and other symptoms. Hypotension may be deadly in certain circumstances, thus early detection and treatment are critical.
However, Hypotension actually has two definitions:
Absolute hypotension: Your BP at rest is less than 90/60 mmHg (millimeters of mercury).
Orthostatic hypotension: If, within three minutes of rising up from a seated posture, your blood pressure lowers, then this may be orthostatic hypotension. This is also known as postural hypotension because it occurs as a result of changes in posture. The decline in systolic (top) pressure must be 20 mmHg or more, and the reduction in diastolic (bottom) pressure must be 10 mmHg or greater.
What is high blood pressure?
High blood pressure, called hypertension, however, can be a serious condition. Left untreated, it can cause damage to arteries that can lead to heart disease, heart failure, and stroke. According to the British Heart Foundation, it is likely that a quarter of all adults in the UK (around 14 million) have high BP, but only around 9 million have been diagnosed.
The lack of diagnosis is likely to be because hypertension does not usually present itself with any symptoms. Some individuals with high blood pressure may experience shortness of breath, headaches and/or nosebleeds, but these signs and symptoms aren’t specific and generally don’t appear until the high blood pressure has progressed to a severe or life-threatening level. Therefore, it is important to get your BP checked regularly, and particularly before you begin any kind of rigorous exercise, and particularly if you are over 50.
So does exercise increase blood pressure?
Yes, exercise can increase both your systolic and diastolic blood pressures. However, for people of a healthy weight, a normal blood pressure level should return fairly quickly once they have stopped the exercise.
Additionally, the effects of exercise on blood pressure vary depending on the types of exercise and how much you do.
High activity level exercise (such as running or biking) can increase your systolic blood pressure more than moderate activity. However, moderate-intensity exercise can also increase your systolic blood pressure. In fact, moderate-intensity exercise has been shown to raise systolic blood pressures by 5-7 mmHg and diastolic blood pressures by 2-4 mmHg above resting levels in healthy adults. This effect is especially pronounced in people who are obese or have type 2 diabetes.
The biggest effect of exercise on blood pressure is seen when people start exercising and their blood pressure is already high.
The effect of exercise on diastolic blood pressure is less clear. Moderate-intensity exercise has a small but significant effect on diastolic blood pressure, while vigorous activity often has no significant effect.
Why does blood pressure increase during exercise?
The mechanism by which exercise might increase blood pressure is not entirely clear, but it likely involves increased heart rate and blood flow. In fact, one study found that people who exercised had significantly higher systolic and diastolic blood pressures than people who did not exercise.
There are several explanations for why your blood pressures might increase during physical activity:
1) Your heart rate might go up because you’re working harder.
2) You might be breathing harder because you’re using more energy to get oxygen to your muscles.
3) You might be sweating more, which makes you sweat out salt and water and reduces the volume of your blood.
4) Your body might release adrenaline, which helps to raise your heart rate and make you work out harder.
Why does systolic blood pressure increase during exercise?
The autonomic nervous system (ANS) is responsible for regulating the body’s internal environment. The ANS consists of two branches, the sympathetic and the parasympathetic, which work in opposite directions to keep the body functioning normally. The sympathetic branch is activated when we are stressed or frightened, while the parasympathetic branch is activated when we are relaxed.
When we exercise, our muscles produce a lot of lactic acid. Lactic acid is composed of carbon dioxide and water and can cause blood pressure to increase because it causes blood vessels to expand. This increase in blood pressure can be temporary or long-term depending on how much lactic acid was produced and how quickly it was cleared from the bloodstream.
Hypertension and exercise
As we mentioned earlier, exercise has a tendency to raise both systolic and diastolic readings in both healthy and unhealthy or obese people. This is usually fine. However, if you have high hypertension (a dangerously high systolic or diastolic reading), exercising may not be a good idea. In addition, if you’re pregnant or breastfeeding then you should probably avoid strenuous activity altogether.
Is it safe to exercise with high blood pressure?
Although exercise is beneficial for high blood pressure, it is not always safe to exercise with high blood pressure. Although it is doubtful that you would want to begin with such vigorous exercise such as high-intensity interval training (HIIT), it should be avoided until you are ready.
For the time being, you should focus on workouts that are enjoyable for you and are completed at a level of effort that enables you to conduct a conversation. This means aerobic activity that raises your heart rate and breathing rate but does not leave you gasping for air.
For those with very high pressure who have been advised to take it easy, there are low-intensity activities such as chair-based exercises you can undertake which can be beneficial.
If you ever feel any kind of chest pain when exercising, stop immediately and consult a health professional, or call 999 if it is accompanied by a loss of vision, lightheadedness or pains in your arm, shoulder, neck or jaw – particularly if they do not stop within 5 minutes of exercise ending.
Which type of exercise is best for high blood pressure?
There are also three forms of exercise, each with its own set of advantages, with aerobic activity being the most beneficial to your cardiovascular health. Because of the advantages to your cardiovascular system, it’s sometimes referred to as “cardio exercise.”
Strength training and stretching are the other two sorts of exercise, each of which has its own set of advantages.
Strength exercise, for example, is beneficial for bone and joint health and may help you burn more calories. Stretching on the other hand keeps you flexible and helps prevent injuries from exercise. Though neither is as helpful to your cardiovascular health as aerobic exercise, combining it with stretching and strength and conditioning training helps to give an overall higher level of health and fitness.
Above all, choosing an activity that both works your cardiovascular system and is enjoyable for you is the key to getting adequate exercise. Swimming for example, may not feel like exercise if you like it, but it still gives the same advantages as other workouts you may not enjoy as much. Doing it with a buddy not only makes it more enjoyable, but it also helps you commit to exercising on a regular basis.
The key thing is that you aim for 30 minutes of moderate, heart-healthy exercise most days of the week. This is just an aim though – if you do not manage it every day don’t be hard on yourself! Just try to incorporate any kind of exercise program into your daily routine.
How can I keep my blood pressure under control?
There are a few things that you can do to help keep your blood pressure under control. One is to make sure that you schedule exercise into your week, as a complete lack of exercise is one definite cause of high blood pressure.
There is good evidence that suggests that cardiovascular exercise may have a modest effect on reducing blood pressure. Specifically, it has been shown that moderate-intensity aerobic exercise (such as brisk walking) can lower arterial blood pressure by up to 5 mmHg in hypertensive individuals and by 10 mmHg in normotensive individuals. Additionally, resistance training appears to be equally as effective in lowering diastolic blood pressure, with one study reporting a reduction of 3.4/1.7 mmHg for systolic/diastolic blood pressure ratio after 12 weeks of training. However, the magnitude of these effects is relatively small and does not appear to confer any major health benefits over time with regular exercise participation.
However, there are many other benefits from regular exercise – it can also help to prevent other health problems such as obesity and type 2 diabetes. In addition, eating a healthy diet can help keep your blood pressure under control. Avoid high-sodium foods and eat plenty of fruits, vegetables, and whole grains. If you have high blood pressure, talk to your doctor about what specific steps you can take to lower your blood pressure.
You must continue to exercise on a regular basis to keep your blood pressure healthy. Regular exercise takes around one to three months to have an effect on your blood pressure, and the advantages only stay as long as you continue to work out.
What does this mean for us now that we’ve addressed some questions regarding how exercise impacts our blood pressure readings? First and foremost, keep in mind that everyone reacts differently to exercise, Second, keep track of your progress over time – taking frequent measures will allow you to discover whether or not exercising is beneficial in decreasing your overall blood pressure levels. Third, remain hydrated when working out — dehydration may also contribute to elevated blood pressure readings. Finally, keep an eye on your nutrition – consuming unhealthy foods may also boost your blood pressure.
So to sum up; while exercising may increase your BP levels in the short term, the longer term health benefits of exercise are hugely beneficial to both blood pressure levels and overall health.
Have your New Year’s resolutions dwindled to dust? Has this wet and windy start to the
year seen you fall from grace once again? Did you take the approach of setting yourself new
challenges to undertake, or was it another failed attempt at trying to ditch the booze for
Jan’ followed by other negatives, rather than striving for positive changes?
To quote an inspirational idol of mine “just as negative thoughts create a negative life, so
positive thoughts create a positive life”.
Your mind is a powerful tool and by setting challenges for positive changes to your lifestyle,
it helps you become empowered reaching higher rates of success
Too many times, I come across people wanting to do dry January, or cutting out [insert
forbidden food here], however dwelling on the negatives proves time and time again you’re
destined to fail.
March is on the horizon, you’re not quite where you thought you’d be by now but you’ve
got to put these last 2 months behind you and focus your mind on the positives moving
forwards.
I ran a few ideas past my sister to help her with her fitness journey to improve gradually
over the next few months, to help her embrace the confidence in her own ability by
improving her daily habits one month at a time.
Why not give them a try yourself and see if you can make constructive impacts towards your
health and happiness!
Let’s start to focus on the can-do:
– For the month of March I challenged her to complete 10,000 steps per day, rather
than saying she’s no longer driving to the shops.
– For April we decided that she would guarantee she would go outside with the
children every single Sunday, come rain or shine. Rather than saying she’s not
staying in the house on the weekends.
– For the month of May, she’s going to cook at least 2 healthy recipes from scratch per
week instead of saying she’s not eating takeaways.
– For the month of June, she is going to teach herself one new thing about fitness she
didn’t know each week to add to her weekly fitness routine. Instead of saying I can’t
sit watching all those episodes of the newest box set we’ve just started.
– Finally for July, she’s going to improve her wellbeing by focusing on introducing
some form of yoga or meditation to her weekly routine. Rather than saying I’m going
to try and not stress as much about things.
You see it all boils down to the way you think about your actions. Where your thoughts
dwell, so becomes your reality. You will never change your life until you change something
positively daily.
