How Fat are we?

Author: Trainer

The following is a summary of the Dietary habits of the Irish population: the results from SLÁN Annual Report 2003

42% of males and 27% of females were in the overweight category in the latest survey compared with 40% and 25% respectively in the 1998 survey.In addition 14% of males and 12% of females were in the obese category compared with 11% of males and 9% females in the previous survey. Respondents with none/primary/some secondary education reported being more overweight and obese than those with higher levels of education.The highest overall prevalence of obesity was observed among those with none/primary/some secondary education.The levels of obesity have increased in all social groupings since 1998 with respondents from the lower social classes  continuing to show the highest level (17%). Respondents who are single or who have never  married are less likely to be obese (11.0%) compared to those who are married/cohabiting (15%) or who are widowed, separated, divorced (14%)

The reported numbers of overweight respondents has increased by 2% in the past four years. Obesity levels in the total population have increased by almost 3% and this increase was observed across all sociodemographic groupings.While the number of respondents consuming the recommended number of fruit and vegetables has increased there continues to be a large proportion of the population who are consuming large amounts of high fat and high salt foods. Although women reported consuming fried foods less frequently then in the last survey, men are consuming this type of food more frequently.

Tags: lose fat
March 13th, 2009  |  Posted in Band Burn, Box-Exercise, Kettle Bells, Navy SEAL Training, Relaxation, Rip-lates, Running  |  No Comments »

Beat the Blues with Exercise

Author: Trainer

Anxiety and depressive disorders are major public health problems, and desirable changes in lifestyle, such as physical exercise, can have great potential in prevention and treatment. There is growing evidence that physically active people are at a reduced risk of developing depression, and that exercise interventions are associated with significant benefits for patients with mild to moderate forms of depression as well as in reducing anxiety. These findings have led to the proposal that exercise may serve as an alternative or a supplement to traditional forms of therapy.

The paper “Physical activity in the prevention and treatment of anxiety and depression” by EGIL W. MARTINSEN presents a broad overview of research involving the efficacy of exercise as means to prevent and treat depression and anxiety, and related issues regarding dosage and compliance. 

Tags: Add new tag, Relaxation
March 13th, 2009  |  Posted in Relaxation, Running  |  No Comments »

Resistance Training is shown to reduce Heart Disease

Author: Trainer

 Resistance training has been gaining importance recently as a safe, healthy fitness option in prevention of  cardiovascular diseases, the leading killer disease in the population above 45 years in the United States and Europe. Endurance or aerobic exercise helps improve overall stamina and the ability of the heart to pump oxygenated blood in those with and without prior cardiovascular disease.

In addition to modifying cardiovascular risks, resistance training has profound beneficial effects on improving muscle strength and endurance, preventing osteoporosis and improving quality of life both in the healthy and cardiovascular patients including women and heart failure patients. So resistance training should be regarded as a complementary fitness program rather that a substitute to endurance training.

Tags: Add new tag, tone
March 13th, 2009  |  Posted in Band Burn, Rip-lates  |  No Comments »

Cure the Upper Back Strain from Office Typing

Author: Trainer

Three quick stretches for after work:

Reavtivate and invigourate muscles in the upper back  prolonged office work.

1. I-Y-L

Stand up straight, raise arms above head make the letter “I” shape, hold for 3 seconds, then make letter “Y” shape hold for three seconds, then make the letter “L” shape hold for three seconds. Shake out and repeat

The focus is on using the muscles of the upper back to pull back your shoulders. 

2. Lat Stretch

Back against the wall, quarter squat, use the abs to press lower back against the wall, put out both thumbs to face the ceiling, keep both arms straight as bring the arms up, try to have thumbs touching wall by ears.

This is a tough stretch, you do not have to touch the wall with your thumbs, go as far as is comfortable, hold for 15 seconds, keep breathing, then shake out 

3. Pec Stretch 

Get a door frame, open door, place hands on the inside either side of the door frame, now lean as far forward as possible, try to get your head and chest thru the door frame. Hold for 15 seconds and breath.

This is an excellent stretch to build up flexability in the upper chest

January 21st, 2009  |  Posted in Kettle Bells  |  No Comments »

Running Starts This Saturday!!!

Author: Trainer

Meet UCD gym steps, 10.30am, Saturday  25th

January 19th, 2009  |  Posted in Running  |  5 Comments »

Reset…….Relax

Author: Trainer

Method:                  

mix of yoga, pilates, calisthenics and recovery stretching

 Goal:            

1. Reset muscle groups, reduce injury 
2. Relaxation, reduce stress, improve sleep

Duration:           

45-50 minutes

 Materials:           

yoga mat, pillow, swiss ball/roller, scented candles, music, water at room temperature – no caffeine drinks !!

 Programme:

The programme is 45 minutes, spilt into two sections; Reset and Relax.

 Section 1 – Reset

 Reset Section; muscles are grouped together in pairs on your skeleton. Relaxed or contracted; when one muscle of a pair contracts, the other relaxes pulling muscles. Skeletal muscles only pull in one direction. For this reason they always come in pairs, for example biceps and triceps. When one muscle in a pair contracts, to bend a joint for example, its counterpart then contracts and pulls in the opposite direction to straighten the joint out again. In an office environment, an individual is involved in repetitive tasks, this places a strain on one of the muscles in the pair, the Reset programme seeks to return the balance thru stretches and gentle exercise. The most common imbalances are neck, back and hip joint, mainly because of the way people sit in offices at a key board.

25 minutes, breathing tempo 5 seconds in 5 seconds out

·      Upright Rows & Chest Press both on ball

·      Child pose & Bank Extension on ball

·      Plank & Leg Extensions – on ball if client can

·      Twists &  Leg Kicks

·      Wood Chops & Lunges

·      Good Mornings & Groin rotation

4 minutes on each set, no rest time between each rep, the key is drive a full range of motion, there is no weights/resistance involved, the key is getting the muscles back working in pairs. There is a lot of exercises in the above, this will maintain the tempo.

Section 2 – Relax

Relax Section, deep stretching and controlled slow breathing

20 minutes, breathing tempo 7 seconds in 5 seconds out

·      Warrior

·      Dog

·      Back Stretch on ball

·      Pilates Core Activation & Bridge

·      Cross Stretch

·      Ego

3 minutes on each stretch, focus on breathing and control of movement, stretching further on each rep.

January 14th, 2009  |  Posted in Relaxation  |  No Comments »

Wake & Shake

Author: Trainer

Time:                      Morning Wake up

Method:                 Mix of yoga, pilates, and dynamic stretching

Goal:                     increase breathing capacity, increase blood flow to limbs, and feel“energised”

Duration:            45-50 minutes

Materials:            yoga mat, pillow, music, water at room temperature

Programme:

The programme is 45 minutes of a warm up, spilt into three sections, each section building on the last, in terms of intensity, breathing tempo and difficulty.

Section 1 – 10 minutes, breathing tempo 7 seconds in 3 seconds out

• Pilates core activation exercise 
• Child pose 
• Bank Extension

3 minutes on each exercise

Section 2 – 20 minutes, breathing tempo 5 seconds in 3 seconds out

•  Dog Pose 
• Stacking the Spine 
• Sumos – Cossack tempo 
• Bridge – leg extension
• Warrior Pose – twist

3 minutes on each exercise

Section 3 – 15 minutes, breathing tempo 3 seconds in 3 seconds out

• Plank – leg raises
• Balance point – leg extensions
• Trunk Twists / Russian Twists if able
• Shoulder Rotations
• Press ups

Each exercise is done for 1 minute, one after each other, three times

January 14th, 2009  |  Posted in Relaxation  |  4 Comments »

Extra Class

Author: Trainer

Due to demand Extra Class added Monday 5.30pm to 6.30pm

Places on a first come, first served basis

Please email to book a space

January 13th, 2009  |  Posted in Band Burn, Box-Exercise, Kettle Bells, Navy SEAL Training, Rip-lates  |  2 Comments »

Band Burn Class Notes

Author: Trainer

Class Programme:

Time: 45 mins

Music: Loud

Schedule:

Warmup 10mins, Core 15 mins, Upper/Lower Body 10mins, Warm down 10 mins

Section 1: Stretches

1.1 Hamstring

On knees, leg straight out on front, heel on ground, toe pointing up, bend torso forward till you feel stretch in rear thigh.

1.2 Groin

Same as above except leg out to the side. Also, stand with feet 2 shoulder widths apart and lean to each side.

1.3 Quads

Stand with knees together, bring foot up with hand so that heel is touching back side. Should feel stretch in the front of the thigh. Repeat with opposite leg.  

1.4 Gluteals(bum muscles)

Lie on ground so that chest is facing down, bring leg up so that it’s underneath chest and lower chest down towards knee so that you feel a comfortable stretch in the glute. Repeat with opposite knee.    

1.5 Calfs

Place foot up against the wall so that the balls of the sole of the foot are against the wall and the heel is on the ground, keed leg straight and bring chest in towards the wall to stretch the calf, then bend the knee in that position to stretch the lower calf (Achilles tendon).

Stretches should b held for a maximum of 10 seconds before training. However they can be held for up to 30 seconds as long as there is no training following (i.e. stretching can be done daily to improve flexibility, not just as a warm up).

Having an active core allows one to achieve position ‘B’ above which results in better posture and a tighter stomach. To attain the position one must activate their core (by bringing their belly button in towards their spine and up) and gluts (bum muscles).

Section 2: Core specific exercises:

2.1 The Plank:

Activate the core while on the ground facing downwards so that only your forearms and toes are touching the ground. Keep core engaged, gluts tight, abs tight, hips up and body as straight and as still as possible.

• Plank as above
• Side Plank: left and right sides.

 Start with 3 sets of 12 second holds then progress.

2.2 Fire Hydrants

On all 4’s, activate core to keep trunk stable and proceed with fire hydrant drill, 10 reps of each exercises on both legs. Helpful for core strengthening, hip mobility, toning thighs, hips and backside, and warming up legs.  

2.3 Abs

Wind mills (lower abs) – Lying on back (with core engaged), legs straight up in the air then perform alternating scissor kicks in a slow and controlled fashion.

2.4 Leg extensions (lower abs)

Similar to above but begin with legs bent up to chest then extend them out together until they are straight and a couple of inches off the ground.

2.5 Crunches (upper/middle abs)

Lying on your back, thighs vertical so knees are facing roof, hands across chest, squeeze abs up so that elbows touch thighs.

One can do supersets (i.e. do one exercise straight after another) or just do one at a time. Start off with 3 sets of 12 and progress. 

Section 3: Lower Body

3.1 Lunges

Stand with feet shoulder width apart, step forward with one leg and bend down so that front knee is at a 90 degree angle and back knee is an inch shy of touching the ground. Don’t step out too far so that the range of movement becomes constricted. Keep torso upright. Repeat with opposite leg.

3.2 Squats

Stand with feet shoulder width apart, squat down as if sitting back into a chair. Keep back straight and stick your back side out.

One can progress the above exercises by holding weights, doesn’t have to be dumbbells, can be cans of fruit bags of sugar etc. Start with 3 sets of 15 and progress.

Section 4: Upper Body

4.1 Press ups

Keep back side flat, in line with torso and thighs, hands shoulder width apart, lower down so that chest is about an inch above the ground and repeat. Start with 3 sets of 8 and progress.

Section 5: Fat Burn

Walking

Jogging

Cycling

Star jumps

Rowing etc. 

Hints: 

Keep working out all day in little ways, be practical, take stairs instead of lifts,carry shopping instead of using a trolley for a few items, walk/cycle instead of driving when possible etc.   

January 12th, 2009  |  Posted in Band Burn  |  No Comments »