Top 10 Warm Up Exercises

Top 10 Warm Up Exercises

Let's be honest: warm ups are like breakfast. You know you shouldn't skip them - in fact, they might be the most important part of your workout - but you might not exactly look forward to them. Your pre-exercise routine should always include mobility drills, a pulse raiser, and flexibility exercises. It's also a good idea to blast out some motivational tunes during your warm up to gear up mentally for your workout too.

Check out our top 10 warm up exercises:

Mobility Exercises

Rotations and dynamic stretches prepare the joints for exercise. You'll improve range of movement and reduce the risk of strain or injury.

Neck rolls 

the first step to maintaining good posture throughout your workout. Slowly roll your neck clockwise for 30-60 seconds, then change direction. If you're prone to stiffness, repeat this exercise regularly.

Leg swings 

side-to-side and front-to-back - are the easiest way to prepare hip joints for exercise. As adults, we lose flexibility in our hips. Lubricating these joints improves performance and is an essential strength training precaution. Perform 10 in each direction, ensuring that the hip initiates movement.

Trunk twists 

facing forward with feet hip-width apart, twist the upper body to one side. Keep your hands on your hips to ensure the pelvis remains stationary throughout 10 rotations per side.

Pulse Raiser

Usually performed on a cardio machine, these exercises warm your muscles, protecting them from shock during the main workout. As your pulse climbs, oxygenated blood is sent throughout your body. Improved circulation and oxygenation helps all of your muscles perform better - including your heart.

Jogging 

 jogging is an easy way to raise your heart rate without fatiguing. Use the cross trainer, which also engages your upper body, or if jogging on a treadmill, swing your arms with control.

Cycling 

 it takes a certain level of cycling endurance to warm up on an exercise bike - if you feel the burn in your legs before reaching your target heart rate, switch machines!

Rowing

This is one of the best pulse raisers to prepare for any kind of workout. The rower engages your full body, and it's easy to gradually increase your speed throughout the warm up.

Flexibility Exercises

These exercises keep the muscles warm, preparing them for exercise by introducing movements that will be repeated throughout the main workout, reducing the risk of strain.

Squat stands 

- with hands raised above your head, squat until thighs are parallel to the ground before returning to full height. Your goal is to further improve hip flexion, so don't worry about holding the squat. 

Walking lunges 

- ideal for runners, these improve range of motion and blood flow to the legs.
Arm circles - simple but effective, small or large circles mobilise your shoulder joints and warm the surrounding muscles.

Top 10 Calorie Burning Exercises

Top 10 Calorie Burning Exercises

Most of us are tempted to overindulge during winter. Don't stress about a few extra calories - let them motivate you instead! Remember that food is fuel, and channel the energy from that extra helping of turkey into a great workout. We've rounded up ten of the highest-burning exercises to help you create a calorie deficit. Whether you want to slim down or get ripped, these exercises will help you reach your goals in record time.

• Spinning - Known for its intensity, this is one of our most popular classes. Stick with it. On average, participants burn around 600 calories per 45 minute class - this varies depending on gender, height and weight, level of fitness, and motivational skills of the instructor!

• Burpees - We know you hate them, but if you want to crank up your calorie deficit, add burpees to your workout. Repeat the exercise as many times as you can for thirty seconds straight. That's one set - aim for five. You'll keep burning calories even after you leave the gym. 

• Rowing - A session on the rower engages your whole body. Naturally, by working more muscles, you'll burn more calories. No wonder rowers are often called “the fittest athletes in the world."

• Weight training - Lifting weights is an intense energy expenditure - especially as you get stronger and lift heavier loads. But more importantly, strength training helps you burn more calories every day. For every pound of muscle you gain, your body burns 50-70 additional calories per day. If you're new to weights, try Body Pump - you'll burn about 400 calories in one class.

• Mountain biking - Hitting the trails may not burn as many calories as a vigorous spinning session - it takes an hour-long ride to achieve the same results - but it's a great way to work fitness into your next holiday!

• Running - A good run leaves you basking in the glow of “runner’s high,” an adrenaline boost that comes from really pushing yourself - and burning loads of calories in the process. Challenge yourself by playing with speed and incline on the treadmill. 

• Butterfly stroke - This advanced swimming technique really torches calories - up to 150 per 10 minutes of laps. Try it after you've warmed up, but before moving on to easier strokes - the added resistance of working out underwater makes swimming a great calorie burner. 

• Elliptical trainer - Like the rower, this popular cardio machine works your entire body, toning arms and legs while burning calories and getting your heart racing.

• Squats - Bodyweight squats. Jump squats. Back squats. They're all hugely effective calorie burners, so be sure to master this compound movement. Bonus: your body can support a lot of weight while performing a squat (just don't let it compromise your form), so you'll burn even more. 

• Cross country skiing – If you're a fan of winter sports, this is a fun fat burner to try. You'll actually burn more calories training before hit the trails - the elliptical is the best way to get in shape for ski season.

Common Gym Mistakes

Common Gym Mistakes

Using a variety of equipment at the gym is a fantastic way to build and tone different muscle groups, as well as getting some aerobic exercise too. However, there are several commonly-made mistakes that can leave you feeling the worse for wear after an exercise session, potentially causing injury. So, whether you're a first-time gym beginner or an experienced fitness fanatic, it's worth bearing in mind the following gym mistakes to ensure you get the best workout possible and avoid any unnecessary aches and pains.

Not warming up

Before exercising at the gym, it's important to warm up and stretch your muscles. Stretching increases flexibility, helps to prevent injuries, and will leave you feeling less sore after a workout. Many gym-goers neglect to warm up before a session, or don't spend enough time doing so, which can put them at risk of an injury.

Solution: Get to the gym slightly earlier than usual and make sure you spend a sufficient amount of time warming up your muscles. Get your heart pumping by going for a short, brisk jog on a treadmill, and by doing reps of knee lifts and squats. Next, work on stretching different muscle groups: quad and hamstring stretches and lunges will prepare muscles in your legs, while triceps and chest stretches will get your upper body ready for exercise.

Going OTT on cardio workouts

Working up a sweat with cardio exercises at the gym can make us feel like we’re doing our body good, though this may not always be the case. Setting the resistance too high on equipment like the elliptical machine can make the user over-do it, resulting in an incorrect body position and potentially in injury. Equally, spending a long time on the treadmill can mean we leave the gym feeling exhausted without having achieved a full-body workout.

Solution: Ask for help from an LA fitness personal trainer, who can advise you on which machine settings are appropriate for you, based on your level of physical fitness and experience. Mix up your workout by switching between different types of cardio machines, rather than labouring too long on one particular machine - it's been proven that shorter sprints of intense exercise, with intervals (or 'recovery phases') of less intense exercise are more efficient at burning calories than prolonged periods of exercise at a steady pace. So, for example, try 5 minutes at a fast run on the treadmill, followed by 2 minutes of jogging, then switch to the rowing machine and try a similar pacing technique for a more rounded, full-body workout.

 

Incorrect footwear

Your choice of footwear can make a huge difference to your workout, and wearing the wrong trainers can leave you with anything from a painful blister to a sprained ankle. Conventional 'fashion' trainers typically won't provide the right level of support and comfort, so it's important to invest in high-quality training shoes.

Solution: Look for trainers with flexible, cushioned soles that will provide effective shock absorption, especially if you spend lots of gym time on the treadmill - this will minimise the impact on your joints. When shopping for trainers, don't stick rigidly to your shoe size, as sizes by different brands will all come up slightly different, especially if you go for trainers with a thick insole. So, go with what feels right, rather than the size on the box - and bear in mind that feet tend to swell slightly when hot, so err on the side of a roomy fit, rather than a tight one.

Tips To Beat Cellulite

Tips To Beat Cellulite

What is cellulite?

We all view the word with dread and regularly see it plastered accusingly across magazine covers, but what does it actually mean, and should we be bothered by it?
 

Sometimes called “orange peel skin,” cellulite occurs when stores of fat and fluid become trapped among connective tissue fibres. These pockets push outwards against the skin, creating a puckered or dimpled effect, often compared to citrus rind or cottage cheese. Cellulite can appear differently depending on its composition and grade, but is an extremely common aspect of many people's appearance. It can be found on people of all sizes and affects 90% of women, and 10% of men.
 

Why do we see cellulite?

The biggest factor leading to the appearance of cellulite is the weakened collagen tissue fibres below the skin. When these fibres lose their strength they become more susceptible to collecting pockets of fat and fluid, which become visible beneath the skin. Age, genetics and hormones are all thought to affect the strength of collagen fibres. Other factors include:
•    Fluctuations in weight or body shape, causing the connective tissue to stretch
•    Inactivity, since cellulite is more likely to appear in areas with poor circulation
•    Diet and nutrition, including fat and sodium intake, and hydration
 

Diet

If your diet is currently structured to help you lose body fat, this will have a knock-on effect for fat-based cellulite, although not for the types caused by fluid retention. Keep in mind that cellulite is found on all body types, and does not necessarily indicate that you should change your diet to support a weight loss goal.
Muscle, collagen and skin tone are also affected by diet. Incorporating dietary elements to support these areas can help reduce the appearance of cellulite. Try increasing your intake of foods with anti-inflammatory benefits, including essential fatty acids, dark leafy vegetables, and berries. You may also want to increase your protein ratio if your goal is to strengthen muscle fibres, and try and eat organic foods, naturally low in salt and sugar.

Exercise

Exercise can be a very effective way to improve the appearance of cellulite, as an inactive lifestyle is believed to be a key reason for the development of cellulite. Choose a main cardiovascular workout that engages all the major muscle groups. Try swimming, or running and walking on a cross-trainer. Improving circulation is beneficial for tissue repair and for enhancing skin and muscle tone.

Specific strengthening exercises will add muscle tone and improve circulation in problem areas like thighs and glutes. Try adding bodyweight squats and lunges to your routine to strengthen these major muscle groups. As your performance improves, perform these exercises while holding dumbbells to make the workout more rigorous.

If you’re looking for a new challenge or prefer to be encouraged by an instructor, try attending a class that gets your legs working. Spinning is one of the most popular options, and it's sure to improve circulation! Body Pump is an effective way to get your heart pumping while strengthening your entire body. For spot toning, try out a fast class of Legs, Bums and Tums, specifically designed to target those tricky areas we're most likely to moan about!

Top 20 Tips for Reducing Stress

Top 20 Tips for Reducing Stress

1. Set your alarm clock 15 minutes earlier.
2. Prepare for the morning the night before.
3. Practise breathing slowly.
4. Set yourself bite size goals and reward yourself when you achieve them.
5. Ask for help with jobs you don’t like doing.
6. View problems as challenges.
7. Maintain a healthy weight.
8. Try to exercise every day.
9. Treat exercise as ‘me-time’.
10. Stand up & stretch.
11. Visualise yourself winning.
12. Say hello to a stranger.
13. Try brand new things.
14. Strive for excellence, not perfection.
15. Get enough sleep.
16. Remember you always have options.
17. Praise other people.
18. Take stock of your achievements.
19. Smile more.
20. Believe in yourself!