Top 10 Reasons to Hire a Personal Trainer

By: Sachin Date: 15/04/2017

If you’re on the fence about hiring a personal trainer, here are some great reasons why you might want to take the plunge. From helping you reach your fitness goals and avoiding injury to figuring out how to exercise safely with a chronic condition, learn why hiring a personal trainer could be one of the best investments you can make in your overall health and well-being. 1. Motivation Most of us work harder in the presence of others. Having a trainer by your side can provide the encouragement, energy and motivation you need to jumpstart your routine. A trainer can also help you set goals, create a plan to accomplish them and celebrate the day you reach them. 2. Consistency Do you find it difficult to stick with a program or habit? A trainer can hold you accountable and help you overcome all the excuses you might use to avoid your commitment to exercise. It’s a lot harder to skip the gym when you know someone is waiting for you. 3. Clarity Fitness can be confusing. There is a lot of information to sort through. Eat this, not that. Cardio before or after strength training? Your trainer can help you find credible information and provide direction on your fitness journey. A trainer can help remove the guesswork so you can put all your energy toward accomplishing your goals. 4. Confidence The gym can be intimidating. Working with a trainer allows you to become confident with how to perform exercises, use machines and navigate the facility. After a few sessions, you will feel ready to tackle the weight room on your own. Even better, an ego boost during exercise can promote stronger self-confidence and self-efficacy, which can help you stick with your exercise program over the long term. 5. Avoid Injury If you are new to exercise or find that some movements are painful, it is worth hiring a trainer to be certain that you are moving in a safe and effective way. Taking the time to learn proper exercise technique can improve your results and prevent annoying injuries. 6. Individual Attention When it comes to fitness, everyone is different. Your unique body mechanics, experience, goals, fitness level, likes and dislikes can guide your trainer in creating a plan that is specific to your needs. With a program that fits, you are more likely to maintain the habit and see results. 7. Sport-specific Training Do you want to run your first 5K or prepare for a backpacking trip? Looking to shave some strokes off your golf game? Your trainer can design a fitness program specific to your sport, which will improve your performance and reduce your chance of injury during the event(s). 8. Training With Medical Conditions Exercise is beneficial for preventing or managing many common chronic conditions such as diabetes, heart disease and hypertension. However, exercising with a medical condition requires additional precautions. A knowledgeable trainer with experience training clients with chronic conditions can design a program that ensures your safety and provides a positive exercise experience. 9. Aging Gracefully Our bodies change as we age. Perhaps the exercises you used to do no longer work with your body, or maybe you’ve stopped seeing results. A trainer can help you adjust or adapt your program as you age, which will allow you to maintain functionality and strength. 10. FUN Believe it or not, exercise can be enjoyable. A savvy personal trainer can make exercise both effective and fun. Group or buddy training can be a great way to increase enjoyment, make exercise social and attain the services of a trainer for a cheaper rate. And simply working with a trainer who you like and respect can be enough to provide you with more gratification from your workouts....Read more

Top 10 Benefits Of Playing Tennis

By: Fit Rev Date: 14/04/2017

Singles, doubles or against a backboard on your own, tennis is a great activity that can keep you in shape whether you’re age 5 or 95. It keeps your cardiovascular and muscular system in top shape even as you age. Plus, you can’t beat a strategic mental game that lets you enjoy the fresh air of the outdoors. Here are the Top 10 Benefits of Tennis: Full body workout: Unlike some sports, playing tennis is a brilliant workout for the entire body. You use your lower body for all that running, stopping and starting, jumping and crouching. And the action of hitting the tennis ball, whether it’s single or double-handed, means that your trunk does a lot of work as well, in particular your shoulders and upper back. Improved aerobic and anaerobic health: Tennis increases your oxygen intake while playing, increasing your heart rate and helping your blood deliver oxygen and nutrients to all your muscles. It also aids in the development of numerous capillaries and capillary beds within the muscles so that your muscles can have a greater blood supply and flow. This helps in your muscles perform at a higher level and fatigue at a slower rate. It also helps in maintaining anaerobic health, which allows the muscles to use oxygen in a better way and provide quick energy spurts for explosive power and quick, reactive movements. Burns calories and fat: Running, swinging, reaching, pivoting — tennis can be a real workout with the right opponent. It’s a whole-body sport, and you can burn a lot of calories because you’re constantly on the move. In fact, for many people, playing tennis can actually burn more calories than other popular types of physical activity, including leisurely cycling, weight lifting, golfing, dancing or playing volleyball. As a result, playing tennis regularly has been shown to help reduce body fat. Singles tennis can burn between 400-600 calories an hour. That’s not bad for a recreational sport that’s both fun and can be played by just about anyone. Improves bone health: Playing tennis isn’t good for your muscles alone; it has a positive impact on your bones as well. Exercising regularly can increase your peak bone mass and can slow the rate of bone mass loss over time. According to the National Institutes of Health (NIH), bone mass peaks around age 30 and begins to decline after that. You can maximize your bone mass prior to that age through exercise, and continuing to exercise after 30 can slow the rate of bone loss. The NIH names tennis as one of the weight-bearing activities well suited to building strong bones. Heart healthy: Tennis great Bjorn Borg accurately characterized a tennis match as “a thousand little sprints.” The quick anaerobic movements the sport demands burns fat, increases your heart rate and promotes higher energy levels. A typical tennis match can last anywhere from one to two hours and at intervals that are optimal for improving cardiovascular health, which is essential for lowering your risk of heart disease, heart attack and stroke. Enhances flexibility, balance and coordination: Tennis requires the cooperation of the whole body. The feet maneuver you into the right position, the arms and hands position the racquet to make contact with the ball, and the torso and legs provide the power to send the ball flying over the net. All these factors come together every time you hit the ball, and each shot takes flexibility, coordination and balance. Flexibility is great because it can give you a wider range of motion, help prevent injuries and even reduce muscle strain. Boosts brain power: Tennis requires the brain to be creative, and it involves planning, tactical thinking, agility and the coordination of different parts of the body. So the more you play tennis, the better and stronger the neural connections related to those types of activities become, and the better you become at them. In addition to improving neural connections and developing new neurons, studies show that exercises that require a lot of thinking — such as tennis — can actually improve brain function in ways that aid memory, learning, social skills and behavior. Is great cross-training for other sports: Tennis involves quick-fire changes of direction at top speed as you race around the court to return serves and volleys. This requires 300 to 500 bursts of energy per match, according to researchers. And you’ll run the equivalent of three to five miles. The effect? Playing tennis is a great way to speed up your sprinting and work on your endurance. Improves discipline and social skills: Tennis makes you more disciplined because the skills needed to master the game take patience, time and dedication. That’s a lot of time spent practicing and focusing on getting better. Tennis helps you in achieving a better degree of socialization as you have to interact with different players. Boosts mood: Tennis players are more optimistic, have greater self-esteem and are less anxious, angry and depressed than people who play other sports or are sedentary, according to scientists in Connecticut....Read more

20 Fitness Hacks That Will Change Your Life

By: LIZZIE FUHR Date: 14/04/2017

Can't seem to make it to the gym these days? Stop with the excuses, and let these 20 lazy-girl-approved tips keep you on track all season long. Keep it short: Always opt for a short and intense workout over a longer one where you don't push yourself. HIIT it, then quit it. Get it out of the way: Start your day with a workout so you don't have a chance to skip it later. This one is great for all the procrastinating lazy ladies out there. Two birds, one stone: Cardio and strength training don't have to happen separately. Combine them in one workout like this 30-minute printable for a killer workout. Hit the floor: Yes, you can lie on the floor and still get an awesome workout. These lazy-girl-approved moves are proof. Double TV time: Your commercial breaks are mini workouts that add up after an hour or two of your favorite shows. Try this three-minute workout the next time you want to binge on the tube. Socialize: Grab friends for your next class. Scheduling a fitness date will make you more likely to stick with the game plan. No one likes to bail on someone they love. Pack up early: Get your gear ready to go the night before your workout. That way you don't have to rush around right before your workout . . . or end up skipping it altogether. Change your commute: Ride your bike or walk for a portion or all of your commute. Makings things active will help you burn calories and keep you off public transportation for as long as possible. Multitask the mundane: You can always sneak in some exercise. Move through calf raises when you're standing in a long line or waiting for the bus, and move through this two-minute workout you can do while brushing your teeth. Related 5 Things I Wish Someone Had Told Me Before I Started Running Enjoy your snack: The right pre-workout snack can fuel you up for better performance at your next workout. Try one of these and enjoy. Go slow: You don't have to look like the Energizer Bunny during every workout. Turn up the resistance, slow things down, and you'll feel the burn big-time. Drink up: More water helps your body burn more fat, and being properly hydrated improves your workout performance. Sip on H2O all day long. Make it routine: When your workout feels like second nature, you won't be as tempted to skip it. Keep your routine consistent every week, and start feeling results. Lift a little: If you're all cardio and no strength training, you're not going to see the changes you're after. These beginner-friendly dumbbell exercises are a great place to start. Go for 10: Even if you're not going to commit to a full workout, take 10 minutes and work out with one of these videos. Short workouts still count! Stay caffeinated: Too tired to hit the gym? Turn up with a few sips of coffee or green tea. You'll get your energy back on track, and caffeine has been linked to better workout performance. Cruise your feed: Start following fitness stars like Kayla Itsines and Hannah Bronfman, who will fill up your Instagram feed with a ton of motivation. It's hard not to want to work out after looking at these ladies! Hire outside help: Sign up for boutique classes with an awesome instructor, or hire a personal trainer for a handful of sessions at the gym. They'll keep you on track and revitalize your routine. Reward yourself: All work with no reward does not suit the lazy girl. Whether it's a piece of chocolate, new gear, or one hour of pure relaxation, give yourself a gold star after you put in the work. Stay in bed: You need those seven to nine hours every night to keep you energized throughout the day and during your workout — just another good excuse to linger a little longer....Read more



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