Sunday 19th November 2017,
UsFitties

Exercise

Is Tabata Right For You?

Is Tabata Right For You?

A current fitness craze called Tabata is a fresh new option for exercising using the HIIT method (High Intensity Interval Training).  Many of my clients have become obsessed with Tabata and I must confess, I am too, but is Tabata right for you? It is if you seek a fast-paced and interesting way to burn calories, [...]

November 18, 2013 Ariana Dane Exercise Comments Off on Is Tabata Right For You?

My Journey from Flab to Fit: Wonder Woman

My Journey from Flab to Fit: Wonder Woman

Recently, I felt like my training needed shaking up a bit; the online training program I had been doing had finished and I needed a new challenge. So I signed myself up for something called the ‘Wonder Woman’ workshop. The workshop is a 3-hour workout for women held outdoors in Greenwich Park. How hard could [...]

November 7, 2013 Eloise Le Santo Exercise 1

The Art of Abs – Getting a Six-Pack or Flat Tummy

The Art of Abs – Getting a Six-Pack or Flat Tummy

Without a doubt, the most sought after in-shape body part is the abs.  Men want a six-pack and women want a flat tummy. There are videos made exclusively for working out the abs – the popular P90X has it’s own separate workout just for them. But the true art of sculpting one’s abs still seems to elude [...]

October 21, 2013 Ariana Dane Exercise Comments Off on The Art of Abs – Getting a Six-Pack or Flat Tummy

Zombie Evacuation Race – 5k Obstacle Run [Review]

Zombie Evacuation Race – 5k Obstacle Run [Review]

Zombie Evacuation Race is a 5k obstacle run with a difference. A brain-eating, biohazard infested difference. As well as various obstacles to get over, under and through, you have to contend with real-to-life zombie hordes too. Go ahead and read the review, but nothing beats trying it for yourself. Book your spot at one of [...]

October 6, 2013 Stewart Rogers Exercise 7

Breathe In, Breathe Out – The Importance of Breathing

Breathe In, Breathe Out – The Importance of Breathing

Women in labor know full well the importance of breathing.  Deliberate breath control is a natural (vs. medicinal) key to managing pain. Those studying the Martial Arts know it too. Actors, singers, dancers must all incorporate breathing into their art. But the importance of breathing to successful fitness improvement is often overlooked. Let’s start with [...]

September 16, 2013 Ariana Dane Exercise Comments Off on Breathe In, Breathe Out – The Importance of Breathing

My Journey from Flab to Fit: Online Coaching

My Journey from Flab to Fit: Online Coaching

A few weeks back I had to break things off with my personal trainer; it wasn’t him, it was me. Keen not to undo all my hard work to date I decided to investigate the possibility of online coaching. I kept having to cancel sessions at the last minute because of work commitments and the [...]

August 30, 2013 Eloise Le Santo Exercise 1

What Fitness Fad is Right for You?

What Fitness Fad is Right for You?

Tabata, CrossFit, TRX  – so many new fitness trends, so little time. So which fitness fad is right for you? Everyone knows when it comes to exercise, if you don’t enjoy what you’re doing, you’re likely to get discouraged and give up. Not every fitness craze is for everyone. Your fitness level, body type, and general [...]

August 21, 2013 Ariana Dane Exercise Comments Off on What Fitness Fad is Right for You?

Got Stretch?

Got Stretch?

No matter what your fitness level is, many of us do not give enough (or proper) attention to a key factor in maintaining muscle health; the dreaded stretch. It hurts. It’s boring. These are just some of the excuses I hear from my clients on a daily basis. Stretching has long suffered a lack of respect [...]

August 5, 2013 Ariana Dane Exercise 2

Fitness to Go

Fitness to Go

Whether you’re worried about maintaining your fitness regiment while on vacation or simply needing time for exercise in your busy schedule, here’s a great Fitness To Go routine. Starting with the principles of the latest fitness rages HIIT (High Intensity Interval Training) and Tabata, we’ve crafted a 10-minute do-anywhere total body routine that suits everybody [...]

July 26, 2013 Ariana Dane Exercise Comments Off on Fitness to Go

Running – Find Your Ideal Weight

Running – Find Your Ideal Weight

Running is still one of the most popular ways to get exercise and running faster gives instant gratification. Finding out how to calculate your perfect running weight can bring those personal best times down dramatically. Many studies, including one in Medicine & Science in Sports & Exercise, show that running with even a little extra [...]

July 1, 2013 Stewart Rogers Exercise 1

Exercise: One Size Does Not Fit All

Exercise: One Size Does Not Fit All

Does your current exercise routine fit your body? Exercise is not one size fits all. What your goals are (i.e. weight and fat loss, muscle toning or hypertrophy), what your body type and shape is and most importantly how much stress is in your life are all factors in how successful your exercise routine will [...]

June 24, 2013 Ariana Dane Exercise Comments Off on Exercise: One Size Does Not Fit All

Bigger Biceps With Cable Supersets

Bigger Biceps With Cable Supersets

Want bigger biceps? Dumbbell and barbell curls can get boring and predictable, so mix up your routine with this cool cable superset that’ll trigger new growth. Progress with growing biceps can be stalled by doing the same exercise again and again. Moreover, you can simply just get bored of doing exactly the same exercise, so [...]

May 8, 2013 Stewart Rogers Exercise Comments Off on Bigger Biceps With Cable Supersets

BBC’s Andrew Marr; is HIIT to Blame for his Stroke?

BBC’s Andrew Marr; is HIIT to Blame for his Stroke?

It seems a few people have gotten a little scared of High Intensity Interval Training (HIIT) as a result of the experience of poor Andrew Marr, but is there really anything to be worried about by this newfangled way of training, and can HIIT be classed as newfangled anyway? So for those that don’t know, [...]

May 3, 2013 Paul Keepax Exercise Comments Off on BBC’s Andrew Marr; is HIIT to Blame for his Stroke?

On Race Day Avoid a Gentle Warm-up

On Race Day Avoid a Gentle Warm-up

New research shows that a gentle warm-up on race day just won’t cut it anymore. Warming up before a race has become a standard for every athlete, regardless of ability or level. It is surprising, therefore, that there has been so little research on the topic. Recent research from the English Institute of Sport has [...]

April 5, 2013 Stewart Rogers Exercise Comments Off on On Race Day Avoid a Gentle Warm-up

Integration Core Exercises Prove Better Than Isolation

Integration Core Exercises Prove Better Than Isolation

In a new paper found in the Journal of Strength and Conditioning Research, integration core exercises have been found to produce much better results than moves that seek to isolate particular muscles. Many organisations and government bodies advocate core training as a means to improve stability, reduce injury and maintain mobility. Over the years we’ve seen [...]

March 13, 2013 Stewart Rogers Exercise Comments Off on Integration Core Exercises Prove Better Than Isolation

Foam Rollers: Three Cool Exercises to Try

Foam Rollers: Three Cool Exercises to Try

Foam rollers. Love or hate them, you know they’re great for reducing muscle pain. But did you know you can use foam rollers as exercise equipment? The act of foam rolling is a self-myofascial release (SMR) technique that is used by athletes and gym-goers to reduce muscle soreness or over-active muscles. As well as their SMR [...]

February 5, 2013 Stewart Rogers Exercise Comments Off on Foam Rollers: Three Cool Exercises to Try

Base Training; Get Out of The Black Hole [VIDEO]

Base Training; Get Out of The Black Hole [VIDEO]

If you are training for an event, it is tempting to always push yourself at every session. In this article from Ryan Chapman, he explains why staying in the ‘Black Hole’ zone is a bad idea. About 3 years ago I started testing the concept of executing a true ‘Base’ period during the training season [...]

January 18, 2013 Ryan Chapman Exercise 2

Pilates or Yoga: What’s best for you?

Pilates or Yoga: What’s best for you?

Hello. My name is Sabrina, and I am a Pilates addict. For the better part of two years I have enjoyed my weekly Pilates sessions with the Reformer and fit-ball. My yogi friends have never understood the appeal it holds for me, nor I for their love of Yoga. So what is it that makes [...]

December 19, 2012 Sabrina Taylor Exercise Comments Off on Pilates or Yoga: What’s best for you?

Gym Buddies – Even Virtual Partners – Improve Results

Gym Buddies – Even Virtual Partners – Improve Results

Recent research into the results gained by those who train with ‘gym buddies’, including ‘virtual partners’, show a big improvement over going solo when you train. There have been a number of research papers focusing on the results gained by gym-goers who workout alone versus those who workout in groups or with a partner. One [...]

December 11, 2012 Stewart Rogers Exercise Comments Off on Gym Buddies – Even Virtual Partners – Improve Results

Exercise Before Meals for Muscle Growth – The Three-Minute Tip

Exercise Before Meals for Muscle Growth – The Three-Minute Tip

If you exercise before every meal, the benefits for your muscles – and therefore the chance to burn more fat – are increased. By doing a light amount of exercise before you eat, the nutrients you take on when eating is more likely to be driven towards muscle cells to replace the energy you burned. Here’s a [...]

December 5, 2012 Stewart Rogers Exercise Comments Off on Exercise Before Meals for Muscle Growth – The Three-Minute Tip

2.5 Minutes of Exercise Burns Calories All Day

2.5 Minutes of Exercise Burns Calories All Day

Recent research shows 2.5 minutes of activity within a high-intensity interval training session will burn 200 extra calories through the day. Many people want to get in shape, especially as we head towards the ‘New Year’s Resolution’ phase of the year, but they can’t (or won’t) fit in a 30-minute workout two-to-three times a week. [...]

November 26, 2012 Stewart Rogers Exercise 2

Is 30 Minutes of Cardio Really Better Than 60 Minutes?

Is 30 Minutes of Cardio Really Better Than 60 Minutes?

Research suggesting 60 minutes of cardio is no better for weight loss than 30 minutes is being touted around the media right now. But is that what the study really concludes, or is there more to it than that? Some interesting research has hit the mainstream media recently (here’s The Telegraph’s take on it) which [...]

October 29, 2012 Paul Keepax Exercise 6

Gym Rage? Or Just Poor Journalism?

Gym Rage? Or Just Poor Journalism?

As if the average person needed any more excuses not to exercise, the London freebie paper ‘The Metro’ has chipped in with yet another excuse not to bother training, with its article about ‘Gym Rage’. Apparently if you’re already a bit wound up before your workout then going to the gym may not only make [...]

October 10, 2012 Paul Keepax Exercise 1

How To Perform the Perfect Squat

How To Perform the Perfect Squat

The perfect squat. A fantastic exercise that works a high range of muscles in a single move, especially the thighs, hips, glutes, quads and hamstrings. So how do you perform the squat move to perfection? There are a few key elements to creating the perfect squat. Let’s go through them in stages… 1. Get your feet [...]

September 25, 2012 Stewart Rogers Exercise Comments Off on How To Perform the Perfect Squat

Calculating 1RM; Alternative Methods

Calculating 1RM; Alternative Methods

For years now many people have used the value of their ‘one rep max’ (1RM) as a guide to how much weight to lift when doing various exercises, but is all this necessary, and is there a more straightforward and efficient way to figure out which plates to stick on the bar? We already looked [...]

September 18, 2012 Paul Keepax Exercise Comments Off on Calculating 1RM; Alternative Methods

Cluster Sets – The Routine Remix

Cluster Sets – The Routine Remix

In our first Routine Remix, we talk about Cluster Sets. Our Routine Remix feature is designed to shake up your sessions so that your body is constantly challenged, helping you get better results. So what is a Cluster Set? Cluster Sets help you to improve your technique and form while adding volume to your workout, [...]

September 11, 2012 Stewart Rogers Exercise Comments Off on Cluster Sets – The Routine Remix

Three Steps to Prepare for a Great Workout

Three Steps to Prepare for a Great Workout

A great workout isn’t just about setting personal bests in the gym or the outdoors; it is also about preparation. Here are three steps to ensure you prepare properly for your exercise. Eat a meal that combines protein, healthy fats and slow-release carbs 90 minutes before your workout. This will help fuel your workout and [...]

September 3, 2012 Stewart Rogers Exercise 4

Gym-free Workouts You Can Do Anywhere

Gym-free Workouts You Can Do Anywhere

Gym-free workouts are great to have in your fitness arsenal. Whether you’re away on business, vacation or just not able to get to the local gym, here are a few exercises you can do literally anywhere. The key elements of a gym-free workout are: You should be able to do the exercises almost anywhere – [...]

August 29, 2012 Stewart Rogers Exercise 1

Smith Machine Squats – Are They Better Than Free Weights?

Smith Machine Squats – Are They Better Than Free Weights?

The Smith Machine-aided squats have been the subject of much debate recently. Are they better than free weight squats? As usual here at UsFitties, we’re interested in what the research says, not just what we might ‘think’ or ‘feel’. So what do those who study these things have to say on the matter? [...]

August 14, 2012 Stewart Rogers Exercise Comments Off on Smith Machine Squats – Are They Better Than Free Weights?

Faster Fat Loss? Make Like Bolt and Sprint…

Faster Fat Loss? Make Like Bolt and Sprint…

Want faster fat loss? Take a leaf out of Usain Bolt’s sport, and get your sprint on… In studies conducted by the Zinman College of Physical Education, sprinting has been shown to produce a number of hormonal changes in the body that both aid muscle repair and ignite the metabolism, helping to burn fat. [...]

August 13, 2012 Stewart Rogers Exercise 8