GB Personal Training News

Interval training is the best way to work all three of your energy systems and remove more fat from your body both during exercise and afterwards. As I have mentioned before long steady cardio is not only unnatural and bad for your body but also encourages your body to produce more fat in preparation for your next long distance spout of cardio. Interval training burns more fat and also keeps burning fat for up to 24 hours after training. It also helps retain your muscle tone, the major contributor to your rise in metabolism.

Our three energy systems are the Phosphate, Lactate and Aerobic system. The first 2 work mostly without oxygen and so cannot be sustained for long periods of time. Whereas the aerobic energy system is the one used when performing your long steady cardio. Intensity is a good indicator of the energy system being used: maximum effort for the Phosphate system, 8/10 for the lactate system and below 7/10 for the aerobic system. The higher the intensity the more rest required before using that energy system again.

Check out my 4-3-2 intervals for a good way to hit all three energy systems and get a highly effective workout in only 20 mins.

I often get asked by clients about runners stitch, that sharp pain experienced just below the rib cage whilst running. Although there have been many theories floating around over the years the real answer to this uncomfortable condition is related to your diaphram.

As your diaphram moves up and down during heavy breathing and your internal organs jump during exercise excess force can be transmitted through the ligaments connecting your diaphram to your internal organs including your liver.

To avoid runners stitch:

Try to avoid exhaling as your right foot hits the ground as this timed with your liver (on the right side of your body) dropping can cause an excess of stretching to the diaphram ligaments. This may sound impractical but that’s the science.

Eating and drinking too much before or during exercise can also cause stitch as this increases the weight of internal organs and emphasises the stretch on the diaphram ligaments.

Deep breathing and side stretching can prepare the diaphram ligaments prior to exercise and steady deep breathing during exercise will certainly improve things.

Remember if the pain persists it may not be stitch at all and may be worth a trip to the docs for a check up.

Are you breathing deeply enough? Do you even think about your breathing? Can you take a slow controlled breath in for 10 seconds and then a slow and controlled breath out for 10? Breathing is so natural to all of us but often little thought is taken over how we breath and the huge impact it can have on our lives if we breath incorrectly, or too shallow. Many of us breath too shallow sucking in our bellies and raising our shoulders. The fact is that the deeper you breath the better your general well being and the more relaxed you are able to become.

The breathing process has a large impact on our internal organs and the diaphram plays a central part in this. The diaphram is dome shaped and acts as a natural barrier between our heart and lungs and our other internal organs. The upper part of the diaphram actually supports the heart and the lower part attaches around the lower ribs and lower lumbar vertabrae. As we inhale the diaphram moves down allowing more air to be take into the lungs as the chest cavity increases, as we exhale the diaphram raises and the chest cavity is reduced. So the deeper we breath in the more oxygen can be taken into the lungs and conversely the more carbon dioxide can then be expelled.

Deep breathing not only allows us to take in more oxygen and expel more carbon dioxide it also has a huge impact on other areas of our health. As a deep breath is taken in the bottom of the diaphram actually massages the liver, stomach and other organs as well as massaging the heart on its return. Shallow breathing does not allow for much of this massaging. Also, as we deep breath the belly, lower back and lower rib cage expand. This process of up and down, in and out allows for a natural detox of our body through the promotion of blood flow, peristalsis and lymphatic pumping. Our lymphatic system is vital for removing toxins from our body and plays a key role in our immune system. Other than massage and muscle contraction the lymphatic system has no other means of inducing movement.

Deep breathing is also a huge relaxation instigator. I am constantly telling my clients to control their breathing during exercise, most people take more breath than is necessary. Breathing too shallow and rapidly expels carbon dioxide too quickly and isn’t very good for your health. Deep breathing slows things down which in turn signals our parasympathetic nervous system and promotes a relaxation response. This is a great stress reliever and also helps to harmonise our system and promote overall long lasting health.

My advice is to start taking some time to understand your natural breathing patterns. Try to slow things down. Take long controlled breaths in and slow controlled breaths out. Think about drawing your belly button into your spine as you breath out and letting your lower stomach relax as you breath in. Deep breathing is vital for all aspects of good health, focus, concentrate and control your breathing and you will live a much healthier and stress free life.

We are living in a society filled with bread. Every high street, train and airport is saturated with sandwich shops and pink sweetly flavoured baguette stands. It is no wonder that we have turned into a carbohydrate dominated nation where breakfast often consists of a coffee with toast and marmalade, followed by a lunch time of sandwiches. With rising rates of obesity, more and more lethargy, higher levels of diabetes, food allergies and vitamin and mineral deficiencies bread has a lot to answer for. When asked by my clients how they can improve their health and drop a few pounds I often tell them to go careful on the bread.

So why is bread so bad? The first real problem is the degree of processing that takes place. Processing is something that has radically changed over the years and today up to 80% of the wheat’s nutrients are removed during this process. These missing nutrients are then synthetically replaced by chemicals, that’s right conventional breads are filled with chemicals. Now I don’t know about you but I like to eat natural foods and the idea that my bread is made from chemicals doesn’t sound too appetising and not only that but our body can hold on to these chemicals in our fat cells for a long time. Toxic overload!

The Second problem is that most bread rapidly raises our blood sugar levels leaving us fat and tired. As we consume bread, it rapidly turns into sugar, this in turn raises our blood sugar levels damaging our arteries and leaving them less sensitive to insulin, our body’s natural hormone for controlling blood sugar. Next, our blood sugars plummet leaving us feeling worn out, tired and looking for the next pick-me-up usually caffeine or more carbohydrates. Then the cycle begins again. The liver tends to take up the slack by storing any excess sugar in the form of glucose and once the liver is full it is returned to the body as fatty acids and ultimately stored in the most inactive areas: belly, bum and thighs. So bread equals sugar, which equals weight gain and lethargy.

Finally, most bread contains wheat’s natural protein, Gluten. Many people due to excess processing and refinement have become sensitive to gluten and develop intolerances. Gluten intolerance can vary from one person to the next but in my experience many people struggle with it. Often you will be unaware of your intolerance and go on as usual but deep down this gluten is disturbing your inner workings. If you have a strong intolerance then you will probably suffer from internal bloating, wind and stomach aches. We often become so used to these symptoms that it is only when we stop eating wheat and then return to it 30 days later that we realise the huge impact it is making.

Not all breads are bad, try opting for rye or spelt. These breads have a lower glycemic load and will release sugars into your system a lot slower thus balancing out your blood sugars, they are also higher in natural nutrients. But more importantly reduce your intake of wheat as much as possible. Start your day with an oat based cereal and natural yoghurt or porridge. Try eating buckwheat (not actually a wheat but related to the rhubarb family) or using buckwheat flour. Quinoa and millet are also highly nutritious grains and make excellent substitutions for pasta. For you pasta lovers then check out your local health food shop where pasta is now available in many non-wheat varieties. Try cutting wheat out of your diet for 30 days and I’m sure you’ll be pleasantly surprised by the results.