Monday 27th March 2017,
UsFitties

Exercise

Zombie Evacuation Adventure Race! 5 Free Entries Up For Grabs!

Zombie Evacuation Adventure Race! 5 Free Entries Up For Grabs!

Want to take part in this year’s Zombie Evacuation adventure race? Have we got a competition for you… The competition is now closed; congratulations to our winners. Want to race in Zombie Evacuation anyway, and raise money for charity? Find out more now… Zombie Evacuation Race is a zombie infested 5K course with 20 obstacles [...]

August 10, 2012 Stewart Rogers Exercise Comments Off on Zombie Evacuation Adventure Race! 5 Free Entries Up For Grabs!

Burn Fat in Just 20 Minutes a Week – The Three-Minute Tip

Burn Fat in Just 20 Minutes a Week – The Three-Minute Tip

Want to burn fat, but don’t have much time to do it? This 20-minute per week regime is designed for maximum fat burning benefit. High Intensity Interval Training, or HIIT, involves short bursts of maximum-level activity followed by a period of ‘rest’. Not only is HIIT great for increasing muscle mass and burning fat, it [...]

August 8, 2012 Stewart Rogers Exercise Comments Off on Burn Fat in Just 20 Minutes a Week – The Three-Minute Tip

Build Muscle Quicker Using Lighter Weights and Higher Reps

Build Muscle Quicker Using Lighter Weights and Higher Reps

Research shows that it may be better to use lighter weights to build muscle than lifting heavy weights. Building muscle is important for a number of reasons, and is good for both men and women. More muscle means you’ll burn more fat, and that’s just one excuse to ensure you spend some of your time [...]

August 7, 2012 Stewart Rogers Exercise Comments Off on Build Muscle Quicker Using Lighter Weights and Higher Reps

What If The Olympics Hasn’t Inspired You to Take up Sport?

What If The Olympics Hasn’t Inspired You to Take up Sport?

London landed the 2012 Olympics with a promise to ‘inspire a generation’, but if the plethora of sports on offer in Great Britain’s capital hasn’t floated your rowing boat, laced up your track shoes or pumped up your bicycle tyres, don’t give up just yet. We took a light-hearted look and found (or in some cases [...]

August 2, 2012 Paul Keepax Exercise Comments Off on What If The Olympics Hasn’t Inspired You to Take up Sport?

Kettlebell Training 24 Minutes per Week for Improved Explosive Strength

Kettlebell Training 24 Minutes per Week for Improved Explosive Strength

A new study shows kettlebell training for just 24 minutes a week improves explosive strength by nearly 20%. Kettlebell training has become one of the most popular exercises recently, thanks to a resurgence in both the fitness media and books like Tim Ferriss’ Four Hour Body. But there are still areas of kettlebell training that [...]

July 31, 2012 Stewart Rogers Exercise Comments Off on Kettlebell Training 24 Minutes per Week for Improved Explosive Strength

Bicep Curls: Add a Twist for Big Gains – The Three-Minute Tip

Bicep Curls: Add a Twist for Big Gains – The Three-Minute Tip

Bicep Curls are a great exercise that offer a lot for anyone wanting to build bigger arms. But even this simple exercise can be tweaked for greater benefit. It is a myth that bicep curls only work the biceps, of course. As well as those all important ‘mirror muscles’, a good bicep curl will also [...]

July 27, 2012 Stewart Rogers Exercise Comments Off on Bicep Curls: Add a Twist for Big Gains – The Three-Minute Tip

Nike Mexico and Facebook Lets Runners Use Kilometers for Currency

Nike Mexico and Facebook Lets Runners Use Kilometers for Currency

Nike Mexico have launched a Facebook app that allows runners to convert the kilometers they’ve run into currency for auctions. Running for additional benefits is not a new concept. In addition to the health, fitness and life-enriching properties a good run delivers, many options exist that convert your exertions into extra perks. Earndit, Nexercise, The [...]

July 25, 2012 Stewart Rogers Exercise Comments Off on Nike Mexico and Facebook Lets Runners Use Kilometers for Currency

Plyometrics – know what you’re jumping for!

Plyometrics – know what you’re jumping for!

Plyometrics are a type of exercise designed to produce fast and powerful movements. Generally used by athletes, they improve performance in sports, especially those that involve speed, quickness and power. If you’re training for any kind of sport and you’re not doing some form of plyometric training, then what are you doing? Far too many [...]

July 19, 2012 Paul Keepax Exercise Comments Off on Plyometrics – know what you’re jumping for!

Want Amazing Triceps? Go French – The Three-Minute Tip

Want Amazing Triceps? Go French – The Three-Minute Tip

Triceps are as important a muscle to build for big arms as those ‘mirror muscles’ – the biceps – are. So how do you build them quickly? Let us introduce you to the French Press. What’s that, we hear you ask? [...]

July 17, 2012 Stewart Rogers Exercise Comments Off on Want Amazing Triceps? Go French – The Three-Minute Tip

How David Cameron can Help You Lift More Weight

How David Cameron can Help You Lift More Weight

Want to lift more weight? You’ll be surprised to hear that David Cameron, the Prime Minister of the United Kingdom, can help increase your power output by 8%. To be fair, in order to increase your power output by 8%, you don’t have to just rely on David Cameron. You could also gain an advantage [...]

June 27, 2012 Stewart Rogers Exercise Comments Off on How David Cameron can Help You Lift More Weight

Top 5 Ways to Ruin a Good Workout

Top 5 Ways to Ruin a Good Workout

There are many ways to ruin a good workout but we’re keen on brevity here at UsFitties, so here are our Top 5… You worked hard. You’ve sweated (hopefully). You’ve burned a few hundred calories. Now, you’re about to ruin all that hard work by doing one of these five things. Or are you? Hopefully [...]

June 19, 2012 Stewart Rogers Exercise Comments Off on Top 5 Ways to Ruin a Good Workout

Fitness Fact or Fitness Fad? Part 2 (The Scoring System)

Fitness Fact or Fitness Fad? Part 2 (The Scoring System)

How do you spot a Fitness Fact versus a Fitness Fad? Try this scoring system devised by UsFitties author Paul Keepax to ensure what you're about to try is likely to work for you... [...]

June 18, 2012 Paul Keepax Exercise 4

Body-weight Six-Pack; Three Moves You Need to Know

Body-weight Six-Pack; Three Moves You Need to Know

Getting a six-pack doesn’t always requires lifting heavy weights. If you use the right moves, body-weight will do… Arms, shoulders, back and chest improvements often require more resistance than body-weight alone to make any real progress. But your abs are different – the right moves can see you improving them without the need for weights, [...]

June 14, 2012 Stewart Rogers Exercise Comments Off on Body-weight Six-Pack; Three Moves You Need to Know

Lift One Weight at a Time for Muscle Growth – The Three-Minute Tip

Lift One Weight at a Time for Muscle Growth – The Three-Minute Tip

Want to speed up muscle growth? Doing reps with one weight at a time might be the answer… Asymmetry has an interesting effect on the muscles when performing free weight lifts. For example, instead of performing a standard barbell bench press, try this alternative. Grab two dumbbells instead. Hold them at chest height and then press [...]

June 12, 2012 Stewart Rogers Exercise 3

Fitness Fact or Fitness Fad? Part 1

Fitness Fact or Fitness Fad? Part 1

Fitness fads come and go all the time, don’t they? The fitness boom officially began back in the 1970’s when some energetic fellow ‘invented’ jogging only to tragically drop down dead of a heart attack in the early 1980’s. This is when we first learned that jogging might actually be a bad idea. However, there [...]

June 11, 2012 Paul Keepax Exercise 2

What a hoop-la; keeping fit Grace Jones style

What a hoop-la; keeping fit Grace Jones style

The UK’s Jubilee Bank Holidays have come to an end.  Now, along with complaining about our so called summer, we’ve been chatting about the damp squib of a flotilla, Madness on the roof of Buckingham Palace, and the legend that is Stevie Wonder. But in this long weekend of pomp, spectacle and splendour, Grace Jones [...]

June 7, 2012 Fiona Mocatta Exercise Comments Off on What a hoop-la; keeping fit Grace Jones style

The UsFitties All-Muscle Stationary Cycle Circuit

The UsFitties All-Muscle Stationary Cycle Circuit

The stationary cycle is a great piece of equipment, but is it possible for you to work all your muscles and not just your glutes? Try this all-muscle stationary cycle circuit we’ve devised the next time you hit the gym, and you’ll be able to save the time and effort usually expended by moving from [...]

June 5, 2012 Stewart Rogers Exercise 1

How to Increase your VO2 Max

How to Increase your VO2 Max

VO2 max, the maximum amount of oxygen you can get to your muscles, is crucial to those who want to run long distances. But is it possible to increase your VO2 max? If so, how can you achieve better results? [...]

May 23, 2012 Stewart Rogers Exercise 1

Like to Row? Get Your Shoulders Right – The Three-Minute Tip

Like to Row? Get Your Shoulders Right – The Three-Minute Tip

Enjoy a row? Rowing is an excellent exercise that offers both cardio and resistance simultaneously. But rowing offers an opportunity for injury if you don’t set your shoulders properly. Here’s a quick three-minute tip to help you avoid any issues when rowing. [...]

May 22, 2012 Stewart Rogers Exercise Comments Off on Like to Row? Get Your Shoulders Right – The Three-Minute Tip

How to Create a Great Weightlifting Plan

How to Create a Great Weightlifting Plan

Weightlifting is something everyone can benefit from, whatever sport or activity you are training for, or if you just want to shift a few pounds. But how do you create a great weightlifting plan, especially if you’re new to the gym? Follow these rules, and you’ll get the very best out of your time lifting [...]

May 16, 2012 Stewart Rogers Exercise Comments Off on How to Create a Great Weightlifting Plan

The Best Free Workout Plans on the Internet

The Best Free Workout Plans on the Internet

Workout plans. There seem to be hundreds of free and paid-for options out there on the Internet… Forever trying to save you time so you can focus on getting fit, UsFitties has scoured the ‘net to find the best free workout plans, covering all levels of ability. Which will you try? [...]

May 14, 2012 Stewart Rogers Exercise Comments Off on The Best Free Workout Plans on the Internet

Running Free – 5 Top Tips for First-time Runners

Running Free – 5 Top Tips for First-time Runners

Running is fantastic exercise but for first-time runners it can be fairly daunting. Whether you are unsure about how to start, or you’re worried about something you’ve heard about running, don’t worry. UsFitties is here to help… [...]

May 9, 2012 Stewart Rogers Exercise Comments Off on Running Free – 5 Top Tips for First-time Runners

Chinups – The Difficulty Ladder

Chinups – The Difficulty Ladder

Chinups. A basic exercise that targets your lats, teres major and biceps as well as involving your core and back. A great all-round exercise to master. Chinups are similar to pullups of course. The difference? A chinup is performed with an underhand grip, whereas a pullup is done using an overhand grip (palms facing you). [...]

May 8, 2012 Stewart Rogers Exercise Comments Off on Chinups – The Difficulty Ladder

Is Weightlifting Better for Strength than Kettlebell Training?

Is Weightlifting Better for Strength than Kettlebell Training?

Weightlifting or Kettlebell routines; which is better for improving your strength? That was the question on the lips of researchers who studied the two disciplines to determine which was better for a number of body improvements, and the results may surprise you. [...]

May 3, 2012 Stewart Rogers Exercise Comments Off on Is Weightlifting Better for Strength than Kettlebell Training?

Pecs Appeal – 5 Tips for a Bigger, Stronger Chest

Pecs Appeal – 5 Tips for a Bigger, Stronger Chest

Pecs, the short name for your pectoral muscles, are a bit of an obsession for many men but they are just as important for women too, helping to stave off the ‘effects of gravity’. Speed up the process of getting bigger and stronger pecs with five great tips from UsFitties. [...]

May 1, 2012 Stewart Rogers Exercise Comments Off on Pecs Appeal – 5 Tips for a Bigger, Stronger Chest

How to Calculate your One Rep Max (1RM)

How to Calculate your One Rep Max (1RM)

Your One Rep Max, or 1RM, is an important figure for anyone wanting to build muscle or lose fat. Your 1RM tells you, in simple terms, what is the heaviest weight you can lift for one repetition. From the 1RM you can easily calculate the weight you should be lifting for muscle building, strength improvements, [...]

April 24, 2012 Stewart Rogers Exercise Comments Off on How to Calculate your One Rep Max (1RM)

Pushups – The Difficulty Ladder

Pushups – The Difficulty Ladder

Pushups. A simple exercise and relatively easy to master, and arguably the best motion for developing upper body strength. But how can you make pushups harder once you have the basic move mastered? Fear not – we present to you the first of our Difficulty Ladder series, where we explain the easiest and hardest versions [...]

April 17, 2012 Stewart Rogers Exercise Comments Off on Pushups – The Difficulty Ladder

How to switch on your fat afterburners

How to switch on your fat afterburners

Afterburners. You thought they were just for jet engines, right? Fat burning is something your body can achieve long after you finish training. The phenomenon is called EPOC, or ‘excess post-exercise oxygen consumption’, but most people just call it ‘afterburn’. What does it mean? Afterburn is a measurable increase in the rate of oxygen intake [...]

April 16, 2012 Stewart Rogers Exercise Comments Off on How to switch on your fat afterburners

Need some Interval Training Inspiration? HIIT This Link!

Need some Interval Training Inspiration? HIIT This Link!

Yes. We made a HIIT pun. Sorry about that. For those that don’t know what the acronym means, High Intensity Interval Training is a super-effective way to exercise with maximum benefits in minimum time. HIIT is a great way to workout, but a lot of beginners aren’t really sure where to start, and what intervals [...]

April 5, 2012 Stewart Rogers Exercise Comments Off on Need some Interval Training Inspiration? HIIT This Link!

How to calculate your ‘fat burning zone’; easy heart-rate maths – The Three-minute Tip

How to calculate your ‘fat burning zone’; easy heart-rate maths – The Three-minute Tip

Need an easy way to calculate your 'fat burning zone', the target heart rates that you should be staying within in order to gain the best fat burning benefits? We've got you covered. Just follow this simple set of instructions and you're good to go... [...]

April 2, 2012 Stewart Rogers Exercise Comments Off on How to calculate your ‘fat burning zone’; easy heart-rate maths – The Three-minute Tip