The Different Types of Athletic Trainers

Exercise is difficult to define because it can be undertaken in a variety of different ways. After all, some people prefer the convenience of a gym whilst others like to partake in a particular sport in order to make the whole experience more enjoyable. With this said, people tend to underestimate the dangers of taking part in a sport without the correct footwear, especially when there are different types for each and every activity. Read on as we go over the top three…

Walking

Although there is very little need to invest in specialist footwear for day-to-day walking, those who frequently partake in long neighbourhood walks should ensure that their trainers are up to the job. After all, fashion footwear is known to lack support and breathability which means that they can cause blisters and foot sores when worn for an extended period of time. Luckily, walking shoes are one of the most affordable varieties of athletic trainers on the market.

Running

The way that we run may be similar to walking, however the impact that is placed on the joints is considerably higher. As a result, it is essential that frequent and dedicated runners invest in a high-quality pair of running shoes that are designed with their foot shape, pronation type and running style in mind. After all, a lack of support during on-road running can lead to avoidable ankle sprains and the formation of blisters.

Off-Road

As the most difficult variation of running, off-road or terrain tracks are known for their steep inclines and declines as well as their sudden ability to change surface. This means that runners must invest in footwear with a grip in order to ensure that any lose gravel will not cause an injury. In addition to this, off-road trainers are often equipped with waterproof features as these runners are often accustomed to deep puddles and muddy patches and their shoes must be able to keep up.

Here at The Healthy Living and Fitness, we want our readers to, quite literally, hit the ground running when it comes to athletics and exercise. With this said, the correct footwear is essential as a lack of ankle support when navigating the terrain of an off-road track can lead to a serious injury. To find out more information, check out Laced’s range of online trainers or speak to a member of the team today!

The Health Benefits of Anthracite

Here at The Healthy Living and Fitness, we want our readers to recognise the importance of lung health and how bad habits like smoking can lead to serious problems later in life. With this said, the quality of our air continues to decline each year due to the industrial combustion of fuels like coal. In fact, the government recently announced its plan to ban the domestic use of traditional bituminous coal in 2022 in order to target growing concerns regarding climate change. Luckily, anthracite will remain available. Read on as we go over some of the health benefits of burning anthracite coal…

What is anthracite?

As the oldest variety of coal, anthracite is found deep within the earth and has a glossy black appearance. After all, the fossil fuel is created during a process known as coalification where dead vegetative matters from millions of years ago is subjected to intense heat and pressure over an extensive period of time. Anthracite is known for being hard and brittle because it has been under these conditions for 300-350 million years!

Naturally Smokeless

One of the most notable characteristics of anthracite is its high carbon content of around 98%. After all, the heat and pressure of coalification removes moisture from the fossil fuel and this explains why peat, the youngest form of coal, is incredibly moist in comparison to anthracite. As a result of this high-carbon content, anthracite produces little to no smoke when it is burned and is known as a ‘naturally smokeless’ fuel which makes it popular in Smoke Control Zones where bituminous coal is banned.

Low Volatile Materials

The high-carbon content of anthracite also means that is does not contain many volatile materials like sulphur. After all, the burning of bituminous coal is thought to contribute to global warming fears and the increase of acid rain because sulphur dioxide combines with the moisture in the air when it is released into the atmosphere. Luckily, anthracite is an eco-friendly and health conscious fuel for domestic applications. 

Although the future of domestic burning may be impacted by the governments plans to crack down on bituminous coal, anthracite is a popular alternative due to its naturally smokeless qualities and ability to improve our air-quality. To find out more information, get in contact with the best coal merchants on the market at Pearson Fuels today!

3 Misconceptions About Exercise

Here at The Healthy Living and Fitness, we know how difficult it can be to change habits that have become a part of an individual’s lifestyle. After all, statistics suggest that around 38% of adults want to lose weight. With this said, many people approach a diet the wrong way and presume that exercise is the miracle fix that they have been looking for. Read on as we go over three misconceptions that people tend to have about exercise…   

Is cardio better than lifting weights?

The majority of cardio machines like treadmills and cross trainers provide gym-goers with a way to physically track the number of calories they are burning during each work-out. The problem with this approach is that it can lead people into a false sense of security regarding their eating habits because they believe that they can ‘burn off the calories’ later. In fact, many cardio fanatics also shun weight training because it doesn’t provide such a feature, however lifting weights actually creates an ‘after burn’ effect which means that more calories are burned long after the individual has finished their workout.

Why is static stretching before a work-out ineffective?

It is incredibly common to carry out a pre-workout stretch and there are thought to be many benefits obtained from such a routine. With this said, static stretches like holding the ankle to the buttocks or crossings one’s arm across their chest can be counter-productive because they do not warm the muscles up and prepare them for a work-out. As a result, it is advised to perform dynamic stretches like jumping jacks, high kicks and mountain climbers instead.

How long should it take to lose weight?

One of the most problematic misconceptions about exercise is that it will provide instant weight-loss results when the act of losing fat is heavily reliant on a person’s diet rather than their workout schedule. In fact, it is recommended to aim for a loss of just 1-2lb a week depending on the starting weight of the individual because losing weight too quickly is not only unhealthy, it is also unrealistic.

When it comes to weight loss, it is important that people approach their routine with an open but realistic mindset. After all, it is impossible to out-train a bad diet. With this said, the correct footwear and equipment is a necessity in order to prevent injuries and help people get the most out of their workout. To find our more information, check out Laced’s range of online trainers today!

5 Bodyweight Exercises for Beginners

The prospect of exercising can be daunting for beginners and the atmosphere of a gym is often just as intimidating as a neighbourhood run. Luckily, it is entirely possible to obtain an effective workout from a range of bodyweight exercises that can be carried out in the comfort of one’s own home! Read on as the team here at The Healthy Living and Fitness go over the top five…

Push Ups

Many people under-estimate how difficult a push-up can be. After all, it relies on strength in the upper arms and a tight core in order to ensure that the most effective results are obtained. Luckily, it is possible to simplify the exercise for beginners by carrying out a knee push-up which distributes the weight more evenly.

Lunges

The hip flexors play an important role in our posture and a lack of movement can cause them to tighten. Luckily, bodyweight exercises like lunges are the perfect beginners move in order to tone to the thighs and ensure that our muscles are balanced yet strong enough to take on the world.

Plank

As the most effective bodyweight exercise around, the plank uses almost every single muscle in the body in order to maintain balance. In fact, it can be carried out for 10 seconds or 10 minutes, depending on the ability of the individual, however beginners are advised to build up to longer planks slowly.

Squat

Many people carry out squats in order to build muscle, however this bodyweight exercise can also aid digestion, improve posture and increase the hormones that are released. In fact, squats are a balanced based exercise which means that those carrying it out regularly may find that their joins become more stable over time.

Jumping Jacks

Although jumping jacks are more of a cardio-based exercise than a strength-based exercise, they are the most effective way for beginners to get their heart pumping. After all, they are incredibly simple and increasing the number of reps will increase the difficulty almost instantly.

It is safe to say that slow and steady wins the race when it comes to exercise as beginners who push themselves too far often obtain serious injuries that may set back months work of progress. With this said, the right equipment can ensure that all athletes are protected and Laced’s range of online trainers can be utilised for both avid runners and stay-at-home workout fanatics alike. To find out more information, get in contact with a member of the Laced team today!

The Characteristics of Running Trainers

As one of the most popular forms of exercise, running is a sport that can be carried out by anybody regardless of age or gender. With this said, a lack of form and equipment can lead to avoidable injuries that may set back months of progress in an instant. Here at The Healthy Living and Fitness, we want our readers to practice safe running which is why we have decided to go over some of the characteristics that every pair of running trainers should have. Read on to find out more information…

Stability

The shoes that we wear on a daily basis should protect the foot and give it support, however running trainers have to be able to stabilise the ankle too. After all, every stride that is taken during a run places a lot of strain on the joints in the body and a poorly fitting or badly made running shoe with little to no support will lead to serious injuries. In order to check the stability of footwear for sports, runners should take the heel height, comfort and flexibility of a trainer into consideration.

Weight

Contrary to belief, the weight of a trainer can influence a runners gait, speed and stability during a workout. After all, heavy shoes will place unnecessary strain on the ankle and lead to avoidable injuries which is why a lightweight trainer should always be a top priority, especially for beginners. With this said, cushioning, comfort and stability should not be neglected in favour of weight when it comes to a trainers design.

Breathability

Moisture is naturally created when a person runs and that is why a running shoe should always be breathable. After all, a lack of breathability can lead to the formation of blisters and may even increase the risk of bacterial or fungal infections. In addition to this, it also makes the running experience unpleasant and can put beginners off from the start. As a result, running footwear should also be designed with air flow and moisture wicking materials.

Since the foot will create an impact with the ground after each stride, it is important that a pair of running trainers can provide the comfort and support necessary to prevent a painful injury. In fact, footwear should also be replaced after a certain number of miles. To find out more information about running trainers, check out Laced’s range of online trainers or get in contact with a member of the team today!

A Simple Guide to Pronation

At a first glance, running seems like an incredibly simple sport. After all, there are only a few basic tools that are required in order to obtain the most effective results at the end of a work-out. With this said, footwear can make or break an individual’s running experience which is why it is vital that runners take their pronation into consideration. Read on as the team here at The Healthy Living and Fitness go over the three different types of pronation that people tend to have…

Neutral Pronation

As the most ideal type of pronation, neutral pronation occurs when the foot rolls inwards naturally by about 15%. This means that finding the most suitable footwear for running is often incredibly simple because the feet are well adjusted in order to absorb shock and ensure that the legs remain correctly aligned. As a result, runners with a natural pronation are less likely to suffer from injuries.

Over Pronation

On the other hand, an inwards and downwards rotation of more than 15% is known as overpronation. Many people who suffer from this type of pronation are said to have flat feet and must find footwear that is designed to support their foot shape in order to prevent pain and injury. After all, over pronation can lead to a condition known as iliotibial band syndrome which may cause pain on the outside of the knee.

Supination

A foot that rolls outwards by around 15% is under pronated. This condition, also known as supination, places a lot of un-necessary pressure on the toes and can lead to a variety of other issues like Achilles tendonitis, plantar fasciitis and other shock-related problems like sprains and shin splints. As a result, runners with an over pronation should opt for a comfortable shoe that provides support and stability.

It is important that runners are able to understand the movement of the foot and how it determines the way that our feet absorb shock. After all, poorly fitted footwear can lead to avoidable injuries and a poor running experience that can cause beginners to throw in the towel before they’ve even started. To find out more information about running footwear and pronation, checkout Laced’s range of online trainers today!

Top Tips for Health-Conscious Coal Combustion

Although statistics suggest that domestic homeowners only account for around 4% of the total coal demand each year, the number of residential burners continues to increase steadily. With this said, coal combustion is a skill that is learnt over time which means that many homeowners can put their health at risk by failing to abide by basic safety practices. Read on as the team here at The Healthy Living and Fitness go over everything there is to know about health-conscious coal use…

Ventilation

Burning coal and other carbon-based fuels creates gases like carbon dioxide as a by-product which must be safely removed via the chimney. As a result, it is vital that property owners ensure that their ventilation is in tip top condition or installed by a professional as poor-quality ventilation will prevent carbon dioxide from being removed and puts the respiratory health of those inside a property at risk.

Carbon Monoxide

Another dangerous gas that coal can create when it is burned is carbon monoxide (CO). In fact, CO is incredibly toxic and can put lives at risk when it is inhaled for long periods of time because it displaces the oxygen in the blood with carbon, preventing vital organs like the brain and heart from receiving the oxygen they require. Carbon monoxide is created during the incomplete combustion of carbon-based fuels and property owners should ensure that they have a functioning CO detector in place as well as effective ventilation.

Anthracite

The oldest form of coal is known as anthracite and it is renowned for being naturally smokeless. After all, it has been subjected to the pressure and heat of coalification for over 350 million years which means that it has a very high carbon content and little to no volatile materials. As a result, many people choose to burn anthracite rather than bituminous coal because it is more eco-friendly, creating cleaner air quality and protecting the health of everybody equally.

Coal is a carbon-based fossil fuel which means that it should always be used safely. After all, incomplete combustion is a common occurrence and the carbon monoxide that it creates can put lives at risk without the correct precautions. To find out more information about burning coal safely, get in contact with the best coal merchants on the market and speak to a member of the Pearson Fuels team today!

What Does a Balanced Diet Look Like?

It is safe to say that we truly are what we eat. After all, a diet rich in processed food and sugary drinks will leave a person feel sluggish and malnourished whereas a balanced diet is thought to be the secret to a long and happy life. With this said, many people do not know what it takes to formulate a balanced diet. Luckily, the team here at The Healthy Living and Fitness are the experts on your side. Read on as we go over everything there is to know about crafting a balanced diet…

Protein

As the building blocks of life, protein is an essential macronutrient that should make up at least 30-40% of a person’s daily intake from food. After all, it is how the body repairs and makes new cells! Luckily, protein can be obtained from a range of different places and is particularly abundant in meat like chicken, turkey and fish. With this said, vegetarians can obtain their protein intake from non-animal sources like tofu, chickpeas and lentils.

Carbohydrates

There are a range of diets that promote the complete removal of carbohydrates from the diet, however this is incredibly dangerous. After all, this macronutrient is how we obtain the energy our body needs in order to function. It can be found in three forms: sugar, starch and fibre and some are healthier than others. After all, simple carbs, the ones that are added in the form of sugar, are the ones that cause weight gain. On the other hand, complex carbs like the ones found in pasta, potatoes and whole wheat bread are starch and fibre sources so should be implemented in a balanced, healthy diet.

Fats

In comparison to protein and carbohydrates, fats are a macronutrient that is incredibly calorie dense. After all, just 1g of fat is equivalent to 9 calories which is why a lot of unhealthy food has a high calorie value even though the portion size is rather small. With this said, fats can be found in two forms: saturated and unsaturated. It is the latter that our diet should include, and these fats can be found naturally in avocados, olives, fish and nuts. After all, unsaturated fats are a necessary part of a balanced diet and help the body absorb vitamins A, D and E as well as creating the cushioning that protects our vital organs.

Although a balance diet should be filled with fruit, vegetables, protein and healthy fats, it is important that people give themselves the leeway to consume traditionally ‘unhealthy’ food too. After all, statistics suggest that most diets fail because people try too hard to avoid takeaways and chocolate when a creamy curry or cheesy lasagne is a perfectly respectable addition to a balanced diet. Royal Nawaab is an authentic Indian and Pakistani restaurant located in Manchester and London and serves traditional dishes that can be implemented as part of a healthy and balanced diet.

Reasons to Invest in a Personal Trainer

Contrary to belief, a personal trainer should not shout orders like a drill sergeant or strike fear into the core of their clients. After all, working out should be an enjoyable experience that provides a sense of achievement for both parties. Here at The Healthy Living and Fitness, we want our readers to get all the facts before jumping feet first into a personal training contract. Read on to find out a few reasons why a personal trainer is a beneficial investment…

Does a personal trainer reduce the risk of injury?

Many people are unaware how much information a PT learns during their training period. After all, many personal trainers are taught nutrition, anatomy, equipment and people skills in order to become the best coach possible for their clients. As a result, beginners may find a personal training session helpful in order to learn the correct form for certain exercises and reduce the risk of injury. 

How much does a personal trainer cost?

The most off-putting quality of personal training is the cost as many PT’s will charge at least £20 for a one-hour session. With this said, most clients do not understand the costs that are involved in such a career as a personal trainer will also spend time outside that training session formulating an effective workout and nutrition plan for each of their clients. As a result, the price of a personal trainer is incredibly cost-effective and many also offer discounts if clients book i a block of sessions in advance.

Do personal trainers hold you accountable?

The secret to a successful personal training session is accountability and motivation. After all, the client has to want to be there as much as their PT and a love for fitness is not something that a personal trainer can muster out of thin air. With this said, many people find that a one-on-one session with a PT keeps them accountable and ensures that they stay on track with their fitness plan.

There are many misconceptions about personal training that can cause many potential clients to run for the hills. Luckily, a quick consultation with a qualified PT will bust all the myths and set the record straight once and for all. With this said, a personal trainer is merely a guide and does not do all the work which means that clients must have the gear, motivation and stamina to reach their goals. Check out Laced’s online trainers range to find the correct footwear for all your personal training needs today!

3 Top Tips to Choose the Best Running Footwear

Running is an art-form which means that the right tools are an essential part of any workout. After all, a painter wouldn’t be able to complete a masterpiece without a brush at their disposal. Here at The Healthy Living and Fitness, we want our readers to exercise with safety and style in mind which is why we’ve put together three top tips that runners should keep in mind when selecting their workout wardrobe. Read on to find out more…

Should running trainers be comfortable?

If there is one thing that tells a runner that something is wrong, it is discomfort. After all, running should never leave a person in pain. In fact, running trainers should always be comfortable and chosen with an individual’s running style, pronation and foot size in mind as this leads to a more effective and successful running experience.       

How much money do running trainers cost?

Although it isn’t necessary to spend an entire pay cheque on a pair of trainers, it is advised that serious and committed runners invest in their comfort and safety. After all, cheap and cheerful footwear is often poorly crafted and cause the majority of running-related injuries. Luckily, it is possible to pick up a decent pair of running trainers for £50-£150 with ease.

Does a workout type affect footwear choice?

When selecting trainers, particularly trainers for running, it is important that a person takes their running type into consideration. After all, trainers for a gym environment will not offer the same level of ankle support and grip as trainers for off-road running. In addition to this, runners must also take into consideration the number of miles that they intend to run as all trainers come with an expiration date based on mileage.

It doesn’t take a professional runner to recognise that uncomfortable footwear is going to leave a person dreading their workout. After all, cheap and poorly fitting trainers are a one-way ticket to serious injury city! Luckily, the Laced team have a wide range of online trainers that are perfect for runners of all varieties. Get in contact with a member of the team to find out more information today!