We all know the importance of regular exercise, the current recommendations are to do 150 minutes of exercise each week. But how to you do that when you have a busy life and the children on summer holiday?
New research has suggested the key to completing regular exercise is to make it into a habit, therefore making exercise something you automatically do rather than thinking about when and how you are going to manage it.
Research suggests that interventions to help people start and continue exercise focus on the execution of the exercise (for example the routine you follow at the gym). However it has been found that if people focus on building instigation habits ( the actual process of going to the gym, exercising at home) it results in more frequent exercise.
For some people the instigation cue may be driving to the gym on the way home from work, for others it might be the alarm at the start of the day prompting them to exercise from home, go for a run or ride a bike.
We all know the importance of regular exercise, the current recommendations are to do 150 minutes of exercise each week. But how to you do that when you have a busy life and the children on summer holiday?
A study has found that a simple strategy for people who want to keep their weight loss off is to weigh themselves daily and track the results. The strategy was found to be particularly effective for both losing weight and keeping it off, especially for men.
The results were from a two year study recently published in the Journal of Obesity. The study showed that people that had lost weight in the first year were able to keep it off in the second year as a result of tracking their weight. This is important because other studies show that 40% of weight loss is regained in 1 year and almost 100% of weight loss is regained by the end of 5 years.
The author of the study David Levitsky said that the method of weighing yourself daily “forces you to be aware of the connection between your eating and your weight.”
A new study in America has shown that walking for 2 minutes longer each hour can offset some of the effects of a sedentary job or lifestyle.
The study by University of Utah Health Sciences suggested that a low intensity activity such as standing is not enough to offset the hazards of sitting for long periods of time. But did suggest that if 2 minutes of walking was incorporated each hour into a person’s routine it might just do the trick.
Numerous studies have shown that sedentary lifestyles or jobs increase the risk of heart disease, diabetes and other health conditions. Also considering that a large proportion of people find it difficult to complete the recommended 30 minutes of exercise 5 times a week it seems unrealistic to expect that people will fit in even more exercise.
This is the reason why Utah University set about investigating the health benefits of more achievable goals, trading sitting with light activities for short periods of time.
The results of the study showed that a trade off of sitting for light intensity activities (such as walking, gardening, cleaning) for two minutes each hour was associated with a 33 percent lower risk of dying.
While moderate or vigorous activity will use a lot of energy, light exercise activities will use up energy too if repeated many times over the course of a week.
Lead author Srinivasan Beddhu said “Based on the results of the study we would recommend adding two minutes of walking each hour in combination with normal activities, which should include 2.5 hours of moderate exercise each week.”
It is important to remember that moderate exercise strengthens the heart, muscles and bone and has additional health benefits that low and light intensity activities don’t have. However, even small changes to the amount of exercise you take can have a big impact.
A study by researchers in North Carolina, USA has found that when it comes to weight and fat loss aerobic training is better than resistance training. Three groups of volunteers that were previously sedentary were either asked complete aerobic training or resistance training or a combination of aerobic and resistance training exercises three times a week throughout the study period. The results of the training exercises showed that the aerobic training alone and the aerobic plus resistance training groups lost more weight than the resistance training only group. The resistance only group actually gained weight due to more lean body mass.
Fat mass and waist circumferences also decreased in the aerobic only and aerobic plus resistance groups but did not change in the resistance only group.
The findings of the study concluded that for the average person, given limited time to exercise, the advice would be to focus on aerobic training.
Ever wanted to tone up your belly but never really knew how to do it?
Well a study done by researchers at Harvard University shows that weight training is useful in helping to tone the muscles and lessen the fat around the tummy. However, the best way to tone up your belly is combine weight training with your aerobic exercise.
“Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass.” says Rania Mekay (lead author for the study in Obesity journal)
Therefore, in order to maintain a healthy waistline and healthy weight it is important to include weight training along with aerobic exercise.
Steppers are the perfect exercise machine to tone up calves, thighs, quads and buttocks, as well as weight loss.
With the digital display which shows time, step count, calories and heart rate, a step machine is a must for all serious fitness enthusiast.
By combining hard cardio exercise with efficient strength training on the step machine, you can expect to look and feel toned in no time at all.
Key benefits include:
* Great for healthy weight loss
* Improving heart and lung function.
A stepper can be hard work, but a great exercise for the committed.
Call today to book yours on 0800 043 2148
The vibrating platform of the Vibration Trainer offers the same benefits as an hour-long gym workout in just 10 minutes, burning up to 350 calories.
This vibration trainer has been designed to produce therapeutic vibrations from the feet up through your entire body. The vibrating platform causes rapid muscle contractions that work your muscles continuously. These contractions not only build muscle and bone density, but improve flexibility, burn fat, increase metabolism, improve circulation, improve cellular oxygen and nutrient delivery which slows the degenerative/ageing process!
This machine will not train the body’s cardiovascular system but will make you look and feel great, whilst helping you lose weight. Ten minutes is all it takes! Training little and often gives great benefits with this machine.
By using the machine for just 5 minutes a day, twice a day, customers have seen their “I.B.S improve dramatically” and “sleeping much better”
Call us on 0800 043 2148 to book yours today!
Cross trainers have many benefits including;
* Helping you get toned and supple limbs without the high-impact, muscle-building effects of lifting weights.
* Maintain effective weight control:
Cross trainers are a very effective way to burn calories without stressing your body. They work arms and legs at the same time, in addition to flexing your stomach and sides with gentle twisting movements. This leads to an all-over workout and burns calories more effectively than exercising arms or legs only
* Increase flexibility - tone up for the winter months ahead!
The range of movements on a cross trainer - side to side, up and down, and forwards and backwards at the same time - are called elliptical, because they move your body in ovals. As well as burning calories, elliptical movements build flexibility without risk.
* Increase your fitness levels:
Just a few sessions a week on a crosstrainer will improve your aerobic fitness
Perhaps you’ve seen them in a gym: those two-handed and two-footed pieces of equipment that mimic the actions of skiing.
Why not hire one for a few months to see what benefits it can bring?
Book yours now - call Homegym on 0800 043 2148
Its great fun and designed to give you an effortless exercise work-out whilst helping you tone and condition muscles known to help you improve your figure.
The i-joy ride gives your body the key benefits gained from horse riding which are proven to improve your fitness and wellbeing.
Proven medical benefits of this type of exercise equipment include, improved circulation and cardiovascular health, as well as increased lymph flow, which boost the immune system and help remove harmful substances from the tissues, which cause conditions like cellulite.
Why not give it a try?
Call Homegym to arrange a booking on 0800 043 2148
With the long nights drawing in, is it time to think about hiring a treadmill at home?
Are you looking to get fit, but finding it hard to get to the gym?
With HomegymUK Autumn special offers, you can hire a treadmill in the comfort of your own home for only £50 per month!!
Offer available while stocks last for a limited time only.
Call us to arrange your booking on 0800 043 2148
Special Offer on getting in shape!!
Homegym are offering Vibration Trainers at three months for the price of two.
That is a reduction from £61 per month to just £41.
If you have ever thought about trying out an easy way to stay in shape and tone up, now is your chance!!
Call us on on 0800 0432148 to arrange a delivery.
Vibration trainers have been designed to produce therapeutic vibrations from the feet up through your entire body.
The vibrating platform offers the same benefits as an hour-long gym workout in just 10 minutes,burning up to 350 calories.
Top benefits include:
1. Vibration exercise burns fat & cellulite.
2. Vibration exercise tones & tightens skin.
3. It can increase your strength dramatically in just a few short weeks.
4. It can increase your serotonin levels which improve your mood and energy levels.
5. It decreases joint pain and blood pressure.
6. And will increase your flexibility & balance.
Read more in these articles;
Call now to book your hire machine 0800 043 2148
When you have a treadmill, why not aim to make the most of it by using these treadmill tips!
To Burn More Calories
• Do intervals training: Running flat out is great for consistent training, but to burn more calories, try alternating the treadmill speeds. By running at a moderate pace, and adding bursts of speeds, you will burn more calories as well as making you a better runner.
• Find a comfortable level. Gently increase your speed during your training session: You don’t need to start your training sessions at 7mph, so begin with a fast walk (3-4 mph) for five minutes, and gently increase it to until you get to 7-8 mph.
• Run for longer: Try to change your training sessions which will keep you fresh and build your fitness, so on days you are not building up speed, run for a consistent amount of time.
• To Strengthen Your Muscles
• Increase the incline: Hill climbs help to target your thighs, calves, and lower body, so by increasing the incline, you will notice you have more strength in your legs.
• Introduce walking lunges: By taking wider steps, at a much slower pace, this will help to tone your lower body and legs.
• Try to let go of the handlebars. By not holding on to the handrails, this will help tone up your biceps , whilst also improving your balance and posture.
• To increase your speed -
• Introduce tempo runs: To run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal speed for a sensible level of time.
Set yourself a comfortable pace on the treadmill and keep running!
Why not try renting a treadmill?
Contact HomeGym on 0800 043 2148
Looking forward to a well earned holiday in the sun?
Why not make a plan to make sure your body is prepared, and avoid illness, and putting on weight.
Tip 1) Avoid excessive eating
Before you go away, cut down on snacks before meals, and be careful what you eat when on holiday
Studies that in 2 weeks on holiday, we put on between 2 - 4 extra pounds
Tip 2) Prepare your body for different foods
Eating bio yogurts can help prepare your body for “exotic foods and helps to line your stomach and flush out any unwanted bacteria whilst on holidays, especially in hotter climates.
Tip 3) Avoid eating sweet foods
This will help ward off insects and bugs, and should reduce the risk of bites and infections.
Add garlic to your diet which is a great antiviral remedy.
Tip 4) Start to relax and look forward to your holiday
Being stressed before your holiday increases certain types of hormones in your body, that suppresses our natural immune system reducing our ability to fight infections.
Tip 5) Think about your skin - moisturize before you go
If you can prepare your skin for the heat, then it minimizes the risk of getting burnt.
Tip 6) Avoid excessive alcohol.
Give your liver a chance to reduce the amount of toxins in your body before you go.
Enjoy your holiday!
Increasing the amount of coffee may reduce the risk of diabetes
Studies suggest increasing the amount of coffee people drink is linked to a reduced risk of developing diabetes.
Also, people who reduce their coffee intake may see an increase in their risk of getting type 2 diabetes.
However, it is not all great news for coffee lovers -people should be very careful about making a link between how much coffee they drink to how likely they are to developing the disease. It is said that any increase or decrease in risk could be linked to many factors that have nothing to do with coffee
Tips To Designing Your Own Home Gym
There is nothing better than a home gym; it gives you more motivation as it’s so convenient, it’s private so there’s no feeling of judgement and best of all its cost effective as you can hire all the latest equipment. In order to make a good and effective home gym then you need to make sure you effectively plan and design it, there are a few things to consider in doing this.
A crucial error when first making your own gym is not leaving enough space for extra equipment, as you exercise more you may want to take on more challenges in terms of equipment so it’s important that you leave enough space to fit more in and move things around. It’s also suggested that your home gym should have a ceiling height of at least 7ft to ensure none of the larger equipment damages the ceiling.
The idea of exercise is to work hard and sweat, since home gyms tend to be a bit smaller than actual gyms meaning it’s going to be very hot and sweaty so we can’t stress this enough, your gym needs to be very well ventilated! Make sure you have several windows and fans dotted around the gym in order to keep cool.
You’re electric sockets need to be well placed throughout the gym, as having tons of extension cables isn’t ideal. Also make sure that you have plenty of sockets as you have entertainment, equipment and fans to think about.
Lights produce Halogen, which helps improve your training significantly. Good lighting is essential as it can also affect your mood and desire to exercise.
Gym mirrors are essential to getting the best out of your exercise routine as they improve your technique. It’s easier to correct something you are doing wrong by looking in a mirror, not only does it do that it also gives you more motivation to get rid of any unwanted fat.
Your choice of floor is more critical than it may seem, tiles and hardwood flooring is suggest as they are low maintenance and tend not to be damaged as easy as alternatives. Carpet tiles are another quite popular choice as if they get damaged you don’t need to replace the entire floor. It’s also a good idea that around certain equipment such as dumbbells to put rubber mats, dropping a dumbbell after exercising will damage regular floor, rubber mats will absorb some of that impact.
Get a TV and Sound System in your gym, working out with just the noise of machinery is boring, very boring. Having a TV to watch will make time pass much quicker and motivate you more when you’re working out, the same can be said for a sound system, music motivates you to exercise faster giving you a better work out.
Oh of course, we almost forgot equipment! What would a gym be without equipment? This is completely up to what you believe you would benefit from, exercise bikes, treadmills, rowing machines, dumbbells, barbells. The best thing is you can hire all the latest equipment so your home gym can stay up to date alongside the leaders in the industry. Remember this is your home gym, you don’t have to exercise on equipment that you don’t want to just because the machine you want to go on is being used.
What are the top 5 low carb snacks?
When you get a snack attack most people’s response is to reach for the old classics - crisps, biscuits and chocolate.
Although they are tasty, they are often full of calories and offer little nutritional value. If you’re trying to lose weight and reduce carbs here are some healthy alternative options.
Low carb doesn’t always mean low calorie.
1. Have a roll.
Imagine a sandwich - but without the bread or wrap!
Add a lettuce leaf instead of bread, remove the centre stalk and add some turkey, chicken or ham on top.
Roll it up in the same way as you would a wrap.
Alternatively, you could use a slice of cold meat as the ‘bread’. Spread it with cottage cheese or lower fat cream cheese and roll it up.
Eggs are packed full of protein and nearly carb-free. They help you feel fuller for longer and can be cooked in many ways. Hard boiled eggs make a great snack and it only takes minutes to scramble egg or make a quick omelette when hunger strikes.
Fish can be an easy low carb snack option. Buy small cans of tuna, sardines, salmon, and snack when you feel peckish.
4. Have an avocado
Half an avocado provides just 9g of carbs, and only 15g of fat which gives avocado its texture.
Prawns and shellfish are naturally low in carb. Try a healthy lunch with a prawn stir-fry. Slice carrot, a onions, cabbage and mushrooms. Stir-fry the prawns and vegetables with olive oil, some crushed garlic and soy sauce for a quick and, tasty snack.
With Vibration Trainers, you get the same health benefits as hour long workout in a gym in just 10 minutes, using up to 350 calories!!
The Healthy Habit vibration trainer has been designed to produce the following health benefits:
It offers therapeutic vibrations from the feet up through your entire body.
The vibrating platform causes rapid muscle contractions that work your muscles continuously.
As these contractions not only build muscle and bone density, but they also improve flexibility, burn fat, increase metabolism, improve circulation, improve cellular oxygen and nutrient delivery slowing the ageing process!
This machine will not train the body’s cardiovascular system but will make you look and feel great, whilst helping you lose weight.
Ten minutes is all it takes!
Training little and often gives great benefits with this machine.
Improving your health is no big secret. Here are 7 things you can do today.
1. Check your weight
Nearly three in 10 women and four in 10 men in England are overweight. Obesity reduces life expectancy by nine years. Find out if you’re a healthy weight using BMI charts.
If you need to bring your weight down, try to increase your exercise.
2. Drink less
Most people are unaware that regularly drinking too much alcohol than is advised by the NHS can lead to a wide range of long-term health problems, including cancers, strokes, and heart attacks. For example, men who regularly drink more than three to four units a day are three times more likely to have a stroke.
3. Eat less salt and fat
Excessive salt and fat in our diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure and make you three times more likely to develop heart disease or have a stroke. Two thirds of Britons have too much saturated fat in their diets, putting them at an increased risk of heart disease and stroke. Cut down on your salt levels.
4. Exercise regularly
The benefits of exercise aren’t limited to losing weight. Even if you’re slim, you’ll still get health benefits from exercising. A small amount of regular activity can lower the risk of developing major chronic diseases such as coronary heart disease, stroke, and type 2 diabetes, by up to 50%. Regular exercise can cut the risk of premature death by 20-30%.
5. Eat more fruit and veg
For a healthy and balance diet, try to eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems.
6. Keep stress in check
Psychological problems, including stress, are the underlying reason for one in five visits to a GP. If left unchecked, stress can lead to further health problems such as high blood pressure, anxiety, and depression.
7. Improve your sleep
Nearly everyone has problems sleeping at some point in their life. It’s thought that a third of people in the UK have bouts of insomnia. Aim for an average of seven to nine hours a night. Good sleep starts with a good bedtime ritual and some simple lifestyle changes.
In one of the largest studies of its kind, people who regularly eat nuts appear to live longer.
It has been suggested the greatest benefit was in those munching on a daily portion.
Nut eaters are also more likely to also have healthy lifestyles, but the nuts themselves were also contributing to their longer lifespan.
The study followed nearly 120,000 people for over 25 years. The more often people ate nuts, the healthier they are likely to be.
People eating nuts once a week were 11% less likely to have died during the study than those who never ate nuts.
Up to four portions was linked to a 13% reduction in deaths and a daily small portion of nuts cut the death rate during the study by 20%.
Experts have said that the most obvious benefit was a reduction of 29% in deaths from heart disease, but we also a significant reduction - 11% - in the risk of dying from cancer.
Eating nuts was linked to a healthier lifestyle - including being less likely to smoke or be overweight and more likely to exercise.
Nuts are good for lowering cholesterol, inflammation and insulin resistance in addition to lowering coronary heart disease.
Nuts contain unsaturated fats, protein and a range of vitamins and minerals and make a good swap for snacks like chocolate bars, cakes and biscuits.
Choosing plain, unsalted options rather than honeyed, salted, dry-roasted or chocolate-covered will keep your salt and sugar intake down according to experts.