Body Blog - News, Views and Tips

You Think No Pain No Gain?

You Think No Pain No Gain - Pro:Kinesis Personal Training, High WycombeDid your workout yesterday, feeling sore today and think you may have overdone it a little? Well don’t, that’s DOMS, and it’s perfectly normal!

DOMS, or Delayed Onset Muscle Soreness to give it its full name, can show up a day or two after exercise and should be expected when you’ve just started exercise, changed your routine, or trained harder than usual. It doesn’t last too long and is actually a sign of inflammation, the same body response that triggers pain and swelling when you cut yourself, which thankfully is part of the muscle repair and recovery process. In these cases you’ve caused microscopic damage to the muscle fibres, and the connective tissue between the muscle fibres are sending pain signals to your brain. This soreness is therefore part of the conditioning and adaption process, and results in stronger muscles as they recover and build.

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Calories – Sugar or Fat?

Calories - Sugar or Fat - Pro:Kinesis Personal Training, High WycombeA question I’m regularly asked is whether we should be watching the sugar, the fat or just the calories when buying foods and trying to lose weight?

Well the good news is that all of it can be eaten and enjoyed as part of a balanced diet. What you need to understand though is this – Every pound of body fat = 3,500 calories. Basically, in order to lose 1lb of fat in 1 week, you need to create a deficit of 3,500 calories, i.e. 3,500 calories less than your body physically requires over the course of that week. Simple maths means therefore that you need to consume or eat 500 calories a day less than your body requires in order to shed 1lb of body fat per week.

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Complementary Compounding

Ramp up your metabolism with these compound exercises.

When time is limited, a super quick way of exercising is to use compound exercises to work more than one body part at a time. This really helps boost your metabolism as you are breaking down more muscle in one go than in single (isolated) exercises, though of course isolated exercises still have their benefits when you have more time. You can do this workout in as little as 10 minutes and with absolutely minimal equipment. In fact it is a great morning routine to set you up for the day.

Any moderate to hard weight that you can hold comfortably and securely will do, so you don’t have to use formal equipment like dumbbells or medicine balls. Always remember though to warm up before you exercise and stretch after.

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