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Tag Archives: fitness

  • Beta-Alanine Supplement Increases Fitness Levels in the Elderly

    New research from the University of Oklahoma suggests that beta-alanine, a supplement used by many athletes and body builders, helps improve muscle endurance in elderly men and women.
  • Is it more beneficial to perform 30 minutes of endurance exercise in one go, or two lots of 15 minutes for weight loss and fitness?

    You know what, 2x15 minute sessions will often prove much more effective than 1x30 minute session.  The reason being that in each 15 minute session, you can go a little bit further - thus increasing the intensity.  If the intensity is increased, your energy expenditure is increased and you'll lose more weight!  Happy days :D

    Here's an example:

    In 30 minutes, let's say you can go 3km.  Your average speed is 1.5km every 15 minutes.  Because it's a longer session, you are going to have to pace yourself.

    In 15 minutes, let's say you can go 1.7km.  That brings your average up by 200m every 15 minutes.  You will find you will not have to pace yourself as much because it's a much shorter session.  Therefore at the end of the day, you would have invested an additional 400m into your exercise regime.  With a cumulative effect over time, 400m a day with a profound effect on your weight loss and fitness.

  • What can I do to become motivated toward my health and fitness goals?

    Being motivated about a fitness or health endeavour is extremely important in determining your short and long-term success.

    Without a doubt, failing to plan is planning to fail. Unless you have a predetermined direction, it is so easy to get lost along the way. They also play a major part in self-motivation.  Plan out your goals and write them down - it's no use just "thinking" of something - it needs to be there in black and white.  Have a big goal and break it down into smaller, incremental goals. It's just like climbing 1000 stairs - take it 1 step at a time and the journey doesn't seem as intimidating.

    Different techniques will work for different people - some people stick motivational quotes around the house, others listen to motivational speakers like Tony Robbins (who I think is awesome by the way). I think it's important to treat yourself to rewards (along the way in addition to a big reward) to celebrate your big (and small) successes/achievements.  Ensure these rewards are not food based as detaching yourself from emotional eating is imperative when leading a healthy lifestyle.

    A support group can be an extremely powerful force of motivation. They assist you and you assist them - it's a symbiotic relationship. This could be in the form of a training partner, or getting the entire family to revamp their eating habits in the pursuit for a healthier lifestyle.

    What I believe is extremely important is to be excited about your plan. Your diet must be something that you enjoy and that you can become excited about. Same deal with your training. If you hate the plan, motivation is going to be hard to come by.

    A personal trainer will also play a vital motivational role.  It is our job to set down a realistic plan that you can adhere to and become excited about.

    There are multiple articles available on Amino Z that will provide further insight on this topic:

    Set Goals and Make a Plan

    The E Work...EXERCISE

    Also, here's a link to a search for the keyword "motivation" on the website.  There are articles all over the place!

    Hope this helps!

  • Make Better Gains: Up Your Standards!

    Are you happy with your current physique, strength and fitness? If not, then why?
  • Should I purchase an exercise bike? Will it help me lose weight?

    I believe that an exercise bike can be an excellent investment into your health and wellbeing.  I actually purchased one for my family not too long ago because they would rather exercise at home than join a gym.

    They aren't too expensive and can be very effective for increasing your level of fitness, improving your health and assisting fat loss.  The beauty about a home exercise bike is that they are easy to use, convenient, comfortable (so long as you have a well-padded seat lol) and effective.

    When choosing a piece of cardiovascular exercise equipment, one of the most important factors is to consider what you will enjoy using most.  Some people hate treadmills, others dislike bikes - it's ultimately a personal thing.  At the end of the day, if you don't enjoy using it, there's not much point in making the purchase.

    With regards to the effectiveness of an exercise bike (or nearly any machine for that matter), it is only as effective as the level of effort you invest into your exercise.  This includes factors such as the amount of time and exertion/intensity.  If you enjoy using the machine, you will most likely yield far better results than any other machine.

    Speaking personally, the only cardio machine that I really use is the exercise bike - because it's fun (well at least I think so :P).

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