Legs 11

Leg training it should be done

I often find every time I go to the gym that there isn’t a lot of people training their legs. Lots people say they don’t like training legs because of the intensity. I see lots of guys with big upper bodies and small legs, well done to them for the good upper body but I don’t understand why they want skinny legs with a large upper body. I decided to ask some of my mates do they train their legs?

The answer, “I run”


So I’m going to tell you why you should train your legs.



•Training your legs = more muscle, studies show that doing squats and deadlifts increase the release of testosterone more than any other exercise resulting in more muscle as testosterone is the bodies natural muscle building hormone.



•Also provide an upper body workout, squats and deadlifts work the whole body not just the legs. For example your abs work to stabilize, your chest muscles contact during a heavy deadlift.



•If you have an upper body injury you can prevent muscle loss in the upper body by doing squats and deadlifts.



•Increase overall strength. A stronger set of legs and a stronger core will increase strength in upper body lifts and help develop the upper body.



•Performing squats and deadlifts will help with mental stress, people don’t train their legs as it is very challenging, physically and mentally so performing such exercises will help with mental endurance and make you progress on your fitness journey.




Overall leg training = better all round health and bigger muscle and strength gains.




So get training those legs



Ryan Stewart
Personal Trainer

Core Strength

When it comes to the core people simply think of the abdominals, forgetting the back and other stabilising muscles around the shoulder girdle and pelvic girdle, being the foundation of trunk strength but they are only a small part of what makes up the core. It is weak and unbalanced core muscles that can be linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities the spine must be solid and stable and the more stable the core, the more powerful the extremities can contract. Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities like lifting and moving objects. Core exercises to include in your workout are; The plank – take up the press up position with feet together and lower onto elbows with hands flat on floor and elbows under shoulders, keep body in line from ankles through the hips to shoulders for twenty seconds plus. Yoga Plank – take up the press up position again but bring hands in directly below shoulders and feet together and maintain this position with ankles, hips and shoulders all in line. Side Plank – lie on side with feet on top of each other and elbow directly under shoulder, bring hips up so spine is in a neutral position and hold with ankles, hips and shoulders in line. Daniel- PT

Born Free!!

What is your first thought when it comes to fitness? For most it’s the thought of a packed out gym, full of body builders to the glamour girls in there Lycra. The majority of us are very self-conscious so the gym is a very intimidating place to go.  What if I told you, that you could seek all your fitness goals for free and not have to step one foot into a gym.  Sound good? The great outdoors so misunderstood though the fun you could have and the benefits you could receive from exercising outdoors are endless.

It’s Free!!

No membership payments or the struggle to get on a machine. The outdoors is everyone’s to share and enjoy. You don’t need specialised equipment to get fit; you just have to know where to start. The outdoors is always open with no time limits, no restrictions on what you can and can’t do.

Fresh Air

Nothing beats the outdoors for clean air, yes nowadays we are doing what it seems are utmost to pollute our world the outdoors is still twice as clean as air you’d find in a gym.

More Freebies

Yes I give you more freebies much better than your free water bottle and towel you usually get. As you may know the body needs vitamins and nutrients to function properly. Through the sunlight your body receives doses of vitamin D enough without worrying about taking any supplements. Another little bonus you might even pick yourself up a little tan, ok rare but you never know.

Open your Mind

While outdoors your mind becomes more active as it has to take in its surroundings, from hills you climb to a winding path or to the terrain you’re on.

Open your mind; open your heart to the outdoors.

Dave Low

Personal Trainer

Plyometrics

Plyometric: Bounce Ability

To start with what is plyometric; the main idea behind it is to force the body to exert the greatest amount of force possible, in the shortest time possible from any chosen muscle group. To therefore repeat this action continuously.

Plyometric exercises are more dominantly used with top sports man and woman needing that explosive power, though more and more people are using them in general day to day programmes.  Depending on a person’s fitness goals will determine whether or not plyometric will be of full benefit.

Plyometric Benefits

+ Endurance

For most increasing fitness is one of the key areas they like to improve, with plyometric training it allows a greater endurance allowing an athlete or novice to perform at a higher level for longer.

+ Muscle Strength

Another big feature for most is bulking up or becoming stronger, with plyometric exercises lean muscle is developed far greater providing an athlete with stronger and more efficient muscles.

+ Calorie Burn

The big one for most calories burning, due to the intensity of the exercise it enhances your metabolic rate allowing for higher calorie burn.

+ Injury risk reduced

Due to the extent of the training, plyometric training allows greater motion within the joints improving flexibility and providing muscle strength which reduces the risk of injury.

Plyometric training is endless with the different variations to each exercise and provides endless benefits for the participant. To get started try the most common the box jump, enjoy and bounce your way to success.

Box Jump

One of the most recognisable plyometric exercises is the box jump, as it involves the participant to exert the maximum force possible from the legs to jump on top of a box, landing with two feet. Though other kit could be used such a gym bench or even steps depending on how hard you want the jump. Go on give it go.

David Low

Personal Trainer

Top five bodyweight exercises

The ultimate in workouts has to be your own body weight; you can go to any gym and see everyone doing resistance workouts, dumbbells, barbells, Power plates and studio classes.
Occasionally you see the odd person doing standard press ups at the end of a chest workout or a few variations on there abdominals.
You never really see anyone doing a complete bodyweight no holds barred workout, why is bodyweight training so good

Benefits of bodyweight training:

It's free
Variations are endless
Minimum amount of space required
Can be conducted anywhere
Strength is relative
Body worked functionally
Speed, plyometrics, strength, endurance, stamina, flexibility, movement, are all incorporated

Top five exercises include

PRESS UPS
This is the original bodyweight move and is a great exercise for hitting the chest, shoulders, back and arms, there are many variations and by adding a bit of elevation the range of movement and motion can be increased<strong>.

Variations include

Military Press Up
Toblerone's
Marine press up
Bouncing bomb
Exploding bomb
Bronson press up

BURPEES
This has to be the bad boy of the all over bodyweight exercise; this is a favourite with the British Military and martial artists. Once the subject of unfounded bad press most people ignored this exercise but having never left the top five it has made a dramatic come back.

Variations include

Stand Up burpee
Jump Burpee
Bastardo
Rolling squat burpee
Bouncing burpee
Half burpee

SQUATS
Squats are a great exercise, many people owing to western culture only squat at right ankles, ignoring the Posterior kinetic chain and the elastic energy of the hamstrings and glutes when firing correctly. The squat is also a great indicator regarding hip and ankle mobility or lack of.

Variations include

Jump Squats
Gun Drills
Squat Thrusts
Knuckle squats
Split Squats
Pistol Squats

PULL UPS
Versatile and a mass builder for the back and arms, different variations will allow you to progress quickly, often seen as a test of strength most people find them difficult.

Variations include

Chin up
Side to side
Around the world
One handed
L sit
Parallel
Add a rope, towel, suspension system for variety

ABDOMINALS
The holy grail of exercises, in that we want them, but can't seem to find them. Fear not the six pack is there but don't fall into the "I must do 200 crunches everyday" as the abdominals need to rest like every other muscle group.

Variations include

Ab Roll outs
Super crunches
Double V sits
Jesus Curls
Side plank/oblique twists
Bicycle
Crunches

I need your opinion!  Leave a comment with your favourite bodyweight exercises

Brian Fernie
MMA CSCC
Master Personal Trainer

Rehydrate

When exercising perspiration causes the loss of water from the body along with electrolytes or salts and results in dehydration, this is an ongoing process within the human body where the fluids need to be replaced for optimum bodily functions.

Proper rehydration requires not just water but salts as the body needs these for efficient muscle contractions and nerve impulses. The main electrolytes are sodium, potassium, calcium, magnesium, chloride, hydrogen phosphate and hydrogen carbonate. Exercise depletes the bodies’ salt reserves more quickly bringing the onset of fatigue faster and in this instance water does not have a sufficient amount of these electrolytes to rehydrate as well.

There are three main types of sports drinks available to rehydrate before, during or after exercise with differing amounts of sugars for differing intensities as this is important for performing at your best. Isotonic drinks have the same concentrations of sugars and salts as the human body and are designed to rehydrate sports athletes that perform team sports, middle distance and long distance running, cycling and swimming.

Hypertonic sports drinks have a higher concentration of sugars (carbohydrates) designed to replenish glycogen stores in muscles for after high intensity training or very long distance events like marathons while hydrating and replacing essential salts within the body too.

Hypotonic sports drinks are designed for lower intensities as they have a lower concentration of sugars designed to rehydrate sports people like gymnasts and jockeys as they do not use up as much glycogen as runners or team sport athletes.

When working out at home or within the gym you have to consider the intensity you will be working at to accurately replenish sugars, salts and water within the body. A high intensity workout will require a hypertonic sports drink whereas a moderate or low intensity workout will require isotonic or hypotonic drink.

Daniel O Donnell (much loved by old ladies)
Personal Trainer

Medicine Balls

Play with your balls

Medicine balls are a great way to train, they can add variety to a workout and can target the upper and lower body there are also many exercises that target the core. Medicine balls can be purchases in many different weights and sizes. Some med balls have handles others are different finishes such as leather, rubber and vinyl finishes.  Med ball training can be performed by any age group and by any fitness levels from beginners to top athletes.

Advantages 

• Can improve range of motion
• Core strength and stability
• Upper and lower body strength
• Coordination
• Flexibility
• Can be used with a partner, on your own and thrown against walls.

Med balls are excellent for working the core which is the abdominals, the lower back, hips and spine areas. Med balls are effective as you can mimic functional movements that you use in everyday life for example lifting a heavy box. With med balls you can work many different core muscles at once. As you improve your core strength you are also working your upper and lower body. Med balls are also effective for rehab for example if you have a shoulder injury you could grab a light med ball and with your arms above your head throw the ball off a wall and catch it again and this will re-strengthen the should joint and muscle. 

Disadvantages

• Can cause damage to walls such as scuffs and dents
• Can cause sprains in the wrists and fingers if the catchers timing is off

Examples of medicine ball exercises

Upper body

• Kneeling over head pass (like a football throw-in but on your knees)
• Press ups on the ball.
• Chest pass

Lower body

• Jumping lunges shifting ball from side to side
• Squat
• Front reach

Core

• Russian twists
• V-sit passing the ball from feet to hands and back again
• Overhead floor slam

These exercises will add variety into your programme and you will enjoy performing them.

Next time you’re in the gym just ask to play with the balls.

Ryan Stewart

Personal Trainer