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!

Pros and Cons of New Year’s Fitness Resolutions

According to statistics, around 11% of gym memberships are taken out during January with around 30% stating that it was part of a New Year’s resolution to lose weight and get healthier. After all, it is thought that the majority of these resolutions are fitness related as couch potatoes and exercise avoiders vow to make a change to their body. Read on as the team here at The Healthy Living and Fitness go over some of the different pros and cons of setting a fitness related New Year’s Resolution…

Pro: Making a resolution can improve a person’s mindset

For many people, the idea of starting a new fitness regime on a specific day can help them stay on track. In fact, the majority of people will begin a new diet on a Monday morning because the idea of a brand-new week has a psychological influence on their progress. Similarly, a New Year’s fitness resolution that starts in a fresh year allows people to put their previous mistakes to bed and focus on the future more effectively. 

Con: The majority of people will throw in the towel by February

With this said, around 80% of New Year’s resolutions fail by the second week of February. Although these figures don’t account solely for fitness related goals, it is no secret that many resolutions tend to aim too high too soon. As a result, a person attempting to lose a lot of weight in the new year can become demotivated when the results don’t happen as quickly as they expect, causing them to throw in the towel before they have even begun.

Pro: A start date allows people to prepare in advance

A lot of people see New Year’s fitness resolutions in a negative light because it gives people the ability to procrastinate their goals until the 1st of January arrives. On the contrary, this timeframe also allows people to prepare for the schedule they want to adopt by purchasing the correct footwear, workout clothing and a membership from an affordable yet respectable gym without rushing or panicking.

It is important that fitness related resolutions are not overwhelming as many people overestimate their ability by mentally committing to an unrealistic gym routine. As a result, their motivate dwindles quickly and they are left wondering where things went wrong. In fact, preparation is key and the correct footwear is essential for any budding runner in 2020. Check out Laced’s online trainers range today to find out more information!

3 Ways to Burn Christmas Calories

Although it is said that ‘calories don’t count’ during the festive period, many people will discover that they have put on an extra pound or two in the New Year. Luckily, it is possible to combat Christmas calories with a few simple steps. Read on as the team here at The Healthy Living and Fitness go over three easy changes that will help shed winter weight and encourage a healthy lifestyle…

Set a New Year’s Resolution

According to statistics, the majority of new year’s resolutions are weight loss related, however just 1 in 10 people will achieve their goals by the following year. As a result, it is important to create small tasks that break down the full weight loss aim as this provides a sense of achievement each time and people are more likely to stick to their resolution rather than give up when the going gets tough.

Make Healthy Changes to Your Diet

Everybody is guilty of consuming too much during the festive period by telling themselves that ‘Christmas calories don’t count’, however the reality is that they do. Luckily, it is possible to shed the pounds by swapping mince pies and chocolate for fruit, vegetables and home cooked meals. After all, weight loss is 80% diet related because it is impossible to out-train a poor diet.

Start a Fitness Related Hobby

It is not uncommon for gyms to get busier in January, however this can be an off-putting environment for those who are unfamiliar with how the equipment works or feel uncomfortable inside the building. Luckily, it is possible to get a good workout from a fitness related hobby too! For example, dancing, running, playing sports and swimming are all examples of cardio related exercise that will provide the same results as using a gym facility.

The biggest challenge that many people face when it comes to fitness goals that start after the Christmas period is staying on track. After all, most gyms get quieter in March because many people decide to throw in the towel before they’ve even really started. Luckily, an investment in the right footwear will ensure that an injury doesn’t get in the way. Check out Laced’s online trainers range today to find out more information!

The Importance of Safe Running Footwear

A surprising number of runners actually wear unsuitable footwear for the workouts that they complete. After all, the terrain that can be found outdoors is incredibly varied, particularly if an athlete likes to partake in off-road running, which means that a supportive pair of trainers is an essential part of any outfit. Read on as the team here at The Healthy Living and Fitness go over a few reasons why safe footwear is essential for runners..

Do running trainers help prevent injuries?

It is no secret that running footwear is typically more expensive than a pair of generic trainers purchased from a supermarket and there is good reason for this. After all, they are often crafted with the running style, foot shape and specific needs of the buyer in mind in order to offer the ankle the support it needs to withstand the repeated impact of each stride. As a result, running footwear is particularly beneficial when it comes to injury prevention.

Can the correct footwear improve athletic performance?

When a runner’s feet and ankles are offered the support and protection that they need, it allows the athlete to focus on their athletic performance closely without worrying about the risk of injury. After all, running trainers may not be able to completely prevent an accident from taking place but improved comfort, focused airflow and ankle support are all essential components that can improve a runner’s speed and stamina.

Why is arch support so important?

Runners with flat feet often have to purchase insoles for their everyday shoes in order to obtain the comfort they need which is why arch support is so important in running trainers. After all, poor fitting footwear can lead to painful joints and a decreased level of athletic performance, particularly for those with flat feet. Luckily, there is a market that caters specifically for runners with arch-less or over-arching foot shapes.

An injury that is obtained from unsupportive trainers can happen in a matter of seconds and set back months’ worth of progress. After all, the average sprained ankle can take anywhere between 2 weeks to 6 months to heal depending on the severity of the accident. To find the perfect footwear for your running needs, check out Laced’s online trainers range or speak to a member of the team today!

How to Prevent DOMS

Every year more and more people become a certified couch potato as they inadvertently reduce their exercise intake and consume an unbalanced and unhealthy diet. Here at The Healthy Living and Fitness, we want to ensure that our readers understand how to deal with common exercise dilemmas that may put people off before they’ve even started. Read on as we go over a few simple tips and tricks that can help prevent DOMS…       

What is DOMS?

The term DOMS stands for Delayed Onset Muscle Soreness and it is the term given to the aches and pains that people often get after a long run or a brutal gym workout. With this said, beginners or those that have taken a lengthy break from working out can also suffer from DOMS because it occurs when we create micro-tears in the muscles so that they can recover stronger and more prepared. Luckily, it often subsides within 24 to 48 hours.

Why are rest days important?

Since DOMS happens because of small tears in the muscles, it is very important that we provide the body with enough time to recover and make effective repairs. After all, this is how it adapts to exercise and eventually becomes stronger. Many athletes advocate for the implementation of rest days between particularly high-intensity workouts because they allow the muscle the time it needs to repair. 

Is it necessary to stretch before and after a workout?

There are many conflicting reports about the benefits of stretching before and after exercise and this can be confusing for many people, particularly beginners who are worried about the onset of DOMS. With this said, stretching before a workout can prepare the muscles and stretching after a workout whilst the muscle fibres are repairing themselves can help prevent knots and soreness, especially if a foam roller is used.        

In most circumstances people find that a couple of aches and pains after a good workout is a good thing as it is taken as a sign that the body has been pushed out of its comfort zone. In order to ensure that delayed onset muscle soreness does not prevent people from getting the most out of their workout, it is important to ensure that rest days are not skipped. To find out more information, get in contact with a member of The Healthy Living and Fitness team today! 

What is the Best Time of Day to Exercise?

Finding the motivation to sever ties with the sofa and engage in some physical exercise is not an easy commitment, especially for those who have never stepped foot in a gym since high school. In fact, there are tons of different articles that boast about the benefits of running before the sun has even risen whilst simultaneously announcing that an evening gym session is the best way to let go of tension after a busy working day. Here at The Healthy Living and Fitness, we’ve decided to set the record straight. Read on as we go over the benefits of working out at different times of the day…

Morning

For early risers, working out at the crack of dawn can be a great way to kickstart the day. After all, it can help ensure that a routine remains consistent and is even said to reduce the temptation to snack on unhealthy foods throughout the day. In addition to this, morning workouts are also the least time-consuming because they add time to the day rather than take it away.

Afternoon

Sometimes it is impossible to hit the gym before sunrise, however, research suggests that our body can actually adapt to a regular mid-afternoon workout with time. After all, this is the time of day when early mornings start to catch up with people and a quick run can be the energy boost that a worker requires. In fact, more and more office workers are starting to use their lunchbreak as a gym hour as it provides a change of scenery and breaks the day up.

Evening

The last thing that a 9-5 worker wants to do when they get home is dust off their running trainers, however, there are many stress relieving benefits that can come from an evening workout. After all, statistics suggest that 50% of people bring work related tension into the home which means that hitting the gym first can change a person’s entire mindset, creating a happier household as a result.

When it comes to exercise, the best thing to do is find a routine that fits in with your lifestyle and responsibilities. After all, busy parents are less likely to jump out of bed early in the morning when they have children to look after, however, students are more inclined to slack off exercising in the early evening. To find out more information about the best time of day to hit the gym, get in contact with a member of The Healthy Living and Fitness team today!

Common Mistakes Made During an Ab Workout

Here at The Healthy Living and Fitness, we want our readers to get the most out of their workouts without risking an injury. In fact, the core plays a vital role in the stability of the body and that is why it is important that fitness fanatics complete exercises that target the abs properly and effectively. With this said, there are many different ways that beginners and experts alike can develop bad habits when it comes to the core. Read on as we go over the top three and explain how they should be done in order to reduce injuries and get a better workout…

Why is arching during a plank bad for the back?

As one of the most effective exercises around because it targets every muscle in the body, the plank can do a lot of harm when it is done incorrectly. After all, it is vital that a straight line is made with the body and retained throughout the entirety of the move as over-arching the back removes the focus on the core and can lead to over exertion in the back, leading to serious back-pain.

Should bicycle crunches be slow and controlled?

When most people complete a bicycle crunch, they tend to move their limbs quickly and sharply in order to get as many into a short space of time. Unfortunately, this lack of attention to detail can lead to form problems as it is difficult to complete an exercise properly when speed is the only focus. During a bicycle crunch, controlling the movements slowly and pacing oneself can ensure that the core remains engaged throughout. After all, it is very important to rotate the torso during this activity.

How can Russian twists be more effective?

In order to work the obliques, the two muscles that are located on the sides of the abs, it can be very effective to complete an exercise known as Russian twists. With this said, this movement is very dependent on the rotation of the torso and many people simply move their arms from side to side without turning their midriff. As a result, the abs do not get an effective workout. In order to complete a Russian twist, it is important to lean back at a 45° angle and keep the back straight as this helps ensure that the core is engaged and rotating throughout.

Whether a person prefers to work out in the comfort of their own home or enjoys the versatility of a gym environment, it is vital that the core is given the attention it deserves. After all, weak abs are a common cause of back pain and are frequently found in those who lead a sedentary lifestyle. Luckily, the addition of a few simple core exercises like crunches, push ups and the plank can make a big difference. To find out more information, get in contact with a member of The Healthy Living and Fitness team today!

The Lowdown on Interval Training

As the hottest new trend of the fitness market, interval training is one of the most intense workouts around. After all, it forces the body to adapt quickly in order to improve an athlete’s performance and abilities. With this said, many people incorrectly believe that HIIT workouts are reserved only for the experienced when this couldn’t be further from the truth. Read on as we go over everything you need to know…

What Is It?

Exercise that consists of alternating periods of high intensity and low intensity activity is known as interval training. It is mainly used during cardiovascular exercise and aims to work the heart beyond its comfort zone in order to improve speed and endurance. After all, the heart is a muscle like every other in the human body, which means that we can approach it in a similar fashion in order to generate effective results.

How It Works

Interval running is usually approached from a running standpoint; however, it is very easy to apply to a variety of different cardiovascular exercises such as swimming, cycling and walking. After all, the basics principles are still the same and the only things that have to be changed in order to make the work out effective are three variables: the length of time of the intense period and rest period, the distance that will be completed throughout the workout and the desired intensity of the intense period itself.

Benefits

Many people are overwhelmed by the principle of interval training and believe that the intense periods will not be suitable for their capabilities. Luckily, HIIT workouts aim to improve your endurance by forcing your body to work outside of its comfort zone in short bursts. In fact, this type of workout is much quicker to complete and generally burns more calories which means that there is no need to run for hours and hours at a time. In addition to this, working your heart muscle can also help reduce the risk of heart disease and lower blood pressure.

Here at The Healthy Living and Fitness, we believe that interval training is one of the most effective forms of exercise the industry has to offer. After all, it saves valuable time and gets down to the nitty gritty in order to combat weight loss and promote heart health. To find out more information, get in contact with a member of the team today!

The Causes of Neck Pain

The biology of the neck is incredibly complex and many people are surprised to find that there is very little there in order to protect it from damage. After all, it is made up of vertebrae that extend from the base of the skull and join onto the spine and these vertebrae are supported by an intricate multitude of ligaments and muscles. With this said, neck pain can strike when you least expect it! Read on as we go over a few things that can cause it…

Technology

In a world that is inundated with technology, it is no surprised that 10% of the population have some kind of neck pain at one time in their life or another. After all, we are spending more and more time hunched over computer screen, smartphones and game consoles! In order to prevent neck pain occurring as a result of technology usage, it is important to take regular breaks in order to stretch the muscles and ensure that correct posture is consciously utilised.

Pillow

A poor night’s sleep can affect your day before it has even started, however, your sleeping position may not be at fault. Rather, your pillow that could be the unexpected culprit behind your neck pain! After all, we use a pillow in order to stabilise the neck and keep the vertebrae in alignment as we sleep but if the cushion is too soft or too stiff then this alignment can be disrupted. As a result, the ligaments and muscles that surround the vertebrae have to work overtime in order to protect the neck, leading to pain and stiffness in the morning.

Pinched Nerve

The neck is filled with more than just bone, ligaments and muscles – there are also blood vessels and nerves there too which are incredibly important because they link to the brain. In fact, a sudden injury to one of the nerves in the neck can lead to paralysis! Luckily, pain in the neck when you move it in a certain way can also be attributed to something as simple as a pinched or trapped nerve. This occurs when the bones, muscles or tendons place too much pressure on one of the nerves. Luckily, it is often fixed with rest, stretching and over the counter pain medication.

Here at The Healthy Living and Fitness, we want our readers to benefit from a pain-free existence, especially when it comes to something as vulnerable as the neck. After all, pain in this part of the body can be caused by something as trivial as a headache or as serious as a heart attack! If you have had continuous neck pain that doesn’t seem to respond to over the counter medication, it is vital that you visit your doctor for a full examination. To find out more information, get in contact with a member of The Healthy Living and Fitness team today!