Includes advice on safe activity levels for pregnant women and new mums. strengthening exercises are advised for over-65s to reduce falls in old age. Physical activity protects against obesity, type 2 diabetes, heart disease and depression, the advice says. The new guidelines on physical activity have been produced by the UK’s chief medical officers and updated to reflect the latest scientific evidence.
The guidelines recommend adults build strength and balance to help stave off the natural decline in muscle mass and bone density that starts around the age of 50.
The recommended guidelines
infants – 30 mins of tummy time – when the baby is on its front – for infants not yet mobile every day
toddlers – 180 minutes per day doing active play
pre-schoolers – 180 minutes per day of physical activity, including at least 60 mins of moderate to vigorous exercise
For 5-18 year olds
at least one hour of moderate to
vigorous physical activity per day across the week, such as PE, active
travel, after-school activities and sport.
develop muscle fitness and bone strength
minimise time spent being sedentary
For 19-64 year olds
aim to be physically active every day
develop or maintain strength of muscles by doing heavy gardening, carrying heavy shopping or resistance exercise – 2 days a week
at least 150 minutes of activity, such as brisk walking or cycling, or 75 minutes of vigorous activity like running each week
minimise time spent being sedentary – break up long periods of inactivity
some physical activity is better than none
on two days a week, activity to
improve muscle strength, balance and flexibility, including Tai Chi,
dance, bowls and aqua-aerobics
each week, 150 minutes of moderate-intensity aerobic activity, building up gradually
break up prolonged periods of being sedentary with light activity when possible, at least with standing
For pregnant women
aim for 150 minutes of moderate-intensity activity every week
vigorous activity is not recommended for women who were previously inactive
don’t bump the bump
do muscle strengthening activities twice a week
For after childbirth
aim to build up to 150 minutes of activity every week
build up to muscle strengthening twice a week
start daily pelvic floor exercises as soon as you can
Sport England’s Tim Hollingsworth, , said it was great to see the strength and balance exercises on a similar footing to cardiovascular exercise.
“The beauty of it is there are many ways to build strength and balance, whether it’s at home (with In Home Personal Training ), at the gym or through sport.
A new study has found that working out at home not only saves you time and money but also increases commitment to the programme.
The researchers were interested in whether exercising at home is a time-efficient strategy that helps to reduce common exercise barriers such as difficulty with access to exercise facilities due to travel time and cost.
In the study, 32 obese people completed a 12-week exercise programme and researchers found that home-based training was as effective as a gym-based programme for improving fitness in obese individuals.
At-home fans say they like the convenience of working out when and where it suits them, with no travelling and no expensive gym contracts to maintain
On first look it seems a contradiction, a fat, seemingly out of shape guy beating someone who by comparison looks much much more fitter.
But, in certain sports or scenarios, carrying extra body fat is very beneficial. Ancient gladiators and fighters new the benefits of adding body fat – one of which was protecting the body from blows, and cuts. Fat can act as a natural body armour – protecting vital organs.
This is of no use to the general population, nor would it suit someone who was into running or cycling. But to a boxer/ fighter, extra fat will come in very handy.
That extra fat also means that each blow will carry more weight. If your carrying an extra 10kg, even if its fat, your opponent is goign to feel the blow of your punch a whole lot more.
The Cost: Under all the fat you need to be very fit and strong. Andy Ruiz Jr is extremely agile, and has allot of muscle under his fat, his fitness levels will be through the roof, so there is no need for him to ‘tone up’. That is the difference between him and say your average fat person – the average fat person is nowhere near as fit, nor are they carrying anywhere near as much muscle.
Even though people say they wanted to improve their lives
when faced with an actual opportunity to do so – they let it pass them
by. Why won’t they invest in themselves and their future? Here’s why:
Because society trains us to shy away from self-investment.
We are encouraged to watch more and more TV, read more books or play
more video games. But you know what we’re NOT told to do? Invest in our
futures (and ourselves).
How many people do you know who spend more money on acquiring skills,
knowledge, and real-world experience than their Sky TV Subscription?
Probably very few… if any at all.
For once, can we just face the facts: Society wants you to be lazy and unsuccessful. Unsuccessful people consume more media, are more likely to get into debt, and more prone to buy things in the false hope that it will improve their lives – this is what every marketing department doesn’t want you to know.
If you can see through the fog, then make the investment into a step-by-step program that I spent years – and £1000’s – pouring my real-world knowledge, experience, and advice into. Whether you do it in with In Home Personal Training or our Online Fitness Courses, just do it.
Maybe you think it’s too risky. Even though we have a proven track record with many 5 star reviews from happy clients
So take advantage while you still can. It would be great for you to become one of our next massive success stories.
One more thing :
The programs are all-inclusive. There aren’t any upsells or anything else you can buy from us.
Your In Home Personal Training automatically grants you access to our online courses.
Why? Because we know how annoying an experience it is to buy something and then be told “but wait… there’s more!”
Exercise & being fit will make you a happier person the latest study finds
People can know fitness is good for the heart and body, helping you live better and longer. But it also spurs the release of endorphins, those feel-good chemicals that promote happiness and contentment. Making Personal Training a perfect treatment for depression, anxiety and other mental health problems. This is one reason why many people are seeking personal training for therapy.
And now a new study in the Journal of Sport & Exercise Psychology adds even more evidence to the “happiness” benefit.
“We found that people who are more physically active have more pleasant-activated feelings than people who are less active, and we also found that people have more pleasant-activated feelings on days when they are more physically active than usual,” study researcher Amanda Hyde.
The study tracked the daily activities of 190 college-age students, who were asked to journal the amount and level of physical activity they got in their free time (15 minutes or more), the amount and quality of sleep they got each night, and their overall mental states. At the end of each day for eight days, the participants gave their journals to the researchers.
“Our results suggest that not only are there chronic benefits of physical activity, but there are discrete benefits as well,” Hyde said in the statement. “Doing more exercise than you typically do can give you a burst of pleasant-activated feelings. So today, if you want a boost, go do some moderate-to-vigorous intensity exercise.”
This is not the only study to support exercise for happiness, a study came out in the Journal of Business and Psychology with evidence that bosses who don’t take the time to exercise are more stressed, compared with bosses who make time for fitness, because of the happiness chemicals released in the brain from exercise. This proves that personal training can also help in your career no matter what industry or job you are in.
Fit looking people are more likely to find jobs & get promoted
Studies have shown that attractive people are usually hired sooner, get promotions more quickly, and are paid more than their less-attractive coworkers. They are also more likely to find a partner, have children, and be more social.
In the study, it was discovered attractive people can earn an average of 3 or 4 percent more than people with below-average looks, according to Daniel Hamermesh, professor of economics at the University of Texas at Austin and author of the book “Beauty Pays: Why Attractive People Are More Successful.” One possible explanation is that beauty positively impacts self confidence and this is why good looking people tend to be more successful.
Because anyone can improve their looks with personal training, therefore improving their confidence, it is possible for anyone can take advantage of this, including you.
What you can do with a MGTfit Personal Trainer
Anyone can become more attractive and boost their confidence, you need only let MGTfit Personal Training help you. Results can happen far quicker than people realise, meaning you can claim the benefits of looking and feeling better about yourself. It’s so much easier to keep motivated and achieve your goals with a Personal Trainer than going it alone. If you think back to the times you have had someone else help you, you may realise how MGTfit Personal Training can help you.
Its not just young men that may benefit from adding muscle, when you start to think about the importance of muscles for stability, strength and shape (beauty). The increased stability will help those over 50 who may start to become nervous about falling, and women who naturally want to look more beautiful – stability will help with visual poise. Increased strength will help anyone over the age of 50 remain independent, with a better quality of life to enjoy retirement. While all women should look to increase their strength and increase their testosterone levels for better career prospects, and their own safety. Finally – shape, or beauty. Which you do for yourself, for the increased confidence, to cultivate attraction and open doors.
The 10 Secret Ways to add muscle and improve Stability, Strength & Shape
The best way to get this done is to be steadfast and patient. Gradually put on muscle, slowly increase how much you eat and train. Big changes fast are not the answer, your body won’t appreciate it. Everything comes to them that waits. And don’t settle for the excuses, take ownership, get serious and jump ahead.
Eat 4-6 meals daily, plenty of meat and veg
Make each meal count.
Have a breakfast with some dairy & protein
Try fasting on a Sunday
Reduce refined sugars and sweets.
Increase water intake
1 serving of protein with each meal (about the size of your hand).
Give your body time between meals, the ideal is 3hrs.
Try to limit your water from plastic bottles – there is some warranted worry about micro-plastics. Buy a good BPA free water bottle, or Fruit infusion bottle. Don’t worry about lapses – they happen, and don’t try to do everything all at once. Implement each new habit slowly, one at a time. This is the best way to add muscle and attain great shape, strength and stability.
Do I need a personal trainer? For most people, maybe not, but you do need a sound fitness routine.
If someone were to throw jewels at Sparrows to scare them off, he would be declared a fool for giving up something so valuable to gain something so trivial. If you succumb to trivial desires (Food, Laziness etc.) at the expense of your body, or your career or your partner, it is exactly like throwing jewels at sparrows.
Individuals who do not exercise regularly are at greater risk than others of developing chronic diseases such as coronary heart disease, hypertension, hypercholesterolemia, cancer, obesity, and musculoskeletal disorders. The importance of regular exercise in not only preventing disease and premature death, but also in maintaining a higher quality of life, received recognition in the first U.S. Surgeon Generals report (U.S. department of health and human services 1996). But Improvements in health depend on the careful balance of an exercise plan designed by a fitness expert. A plan needs to be steadfast and patient to ensure the prime benefits and prevent injury. The volume of exercise needed for the same degree of health improvement varies among health benefit indicators, and too much physical activity is associated with negative health consequences or over use injuries. This is where Personal Trainers will always trump apps, books and YouTube videos. Your Personal Trainer will get to know you better than any app, thus he/she will be able to tailor a fitness plan more appropriately to your needs, body and goal.
Health benefits of exercise
controlling body weight;
building and maintaining healthy bones, muscles and joints;
developing strength and agility in older adults so they are better able to move about without falling; and
creating a sense of psychological well-being.
blood pressure in people who already have high blood pressure, and
feelings of depression and anxiety.
Reduced risk of
dying prematurely from heart disease,
developing high blood pressure, and
developing colon cancer.
Cardiovascular disease (CVD) causes the death of more than 16.7 million people worldwide each year. Coronary heart disease accounts for more deaths annually than any other disease with more than 500,000 deaths each year. Epidemiological research indicates that one of the risk factors in CHD is physical inactivity. You don’t need to become a health and fitness ambassador, but if you are struggling, you do need a steadfast and patient exercise program, planned and carried out by an exercise scientist, that can bring about all the benefits of exercise and reduce all the fatal risks from inactivity.
In all things, you can check with yourself. Am I throwing jewels at sparrows? If you are given a healthy body; designed to live 100 years, you can be declared a fool for doing anything that may shorten that time. That is not to say you must never drink, smoke or do anything risky. But it is the excess of things, mostly an excess of inactivity that will be harmful to you. If you cannot control your pleasures, it is worth while seeking help from someone trained to help you. If you cannot afford a Personal Trainer – try at least the following:
If you have a smartphone, set an alarm/ reminder to go for a walk every day.
During adverts on TV, stand up and take a walk into another room.
Keep the remote next to the tv, this serves two purposes; 1, You always know where it is and 2, you need to get up and walk a short distance to change the channel; interrupting a period of inactivity.
Buy a Wii U, This is a great family console where a great emphasis is on movement.
Find a parking space or get off the bus a little way away from where you need to go, giving yourself the opportunity to stretch your legs.
Buy a cheap camera and take up photography, as you explore your local area you will be walking leisurely. Do this at the times when you usually comfort eat/ smoke or drink.
Track you steps in work, increase them by taking the stairs, or rather than phone the next department, walk over there and introduce yourself personally.
Finally, follow these three essential mottos for nurturing your health.
Avoid violent anger,
reducing your worries,
reducing your appetite.
Follow these essentials as best as you can, and if you can afford an in home personal trainer have a think if it will be of benefit to you.
The Wii U was one of the most underrated fitness gadgets ever. But you can still grab one and on the cheap to add something more to your fitness routine.
No other fitness game or technology is as easy to get into and as fun as Nintendo’s Wii Fit U. I can’t recommend any other product that will help you in your fitness goals. It has helped many already and brought families together as a unit rather than all separately watching their own TV shows in different rooms. If you don’t have a Wii U then get one here. Not only is it good for fitness, but you can pick up a free copy of brain training plus future releases like Art Academy to teach everyone how to draw. It is cheap to run, only using the fraction of energy compared to most current gen consoles on the market.
It’s time to get fit and take your exercise to the next level! Play Wii Fit U and check out a range of great new exercises that use the Wii U GamePad, Wii Balance Board or both, as well as some of the exercises you already know from Wii Fit and Wii Fit Plus. Available exclusively for Wii U, you’ll experience a work out that is as engaging and fun as it is effective when you buy Wii Fit U. Thanks to the unique combination of the Wii Balance Board and incredible Wii U GamePad controller, you’ll be able to take in all sorts of body training activities.In this release, Wii Fit U offers everything that made the original title a success but brings in new elements that improve on the series. Now, you can do activities and exercises without your TV using the GamePad, pretty handy if the main living room screen is in use! In addition, use the controller to run a Body Test, check your progress and keep track of your results and weight, as well as add photographs with the integrated camera that will help you chart your physical development.
You can pick up the game and the Balance Board, then you can play Wii Fit U games like Dessert Course, which challenges you to take steps and balance desserts using the GamePad like a tray. In Core Luge, you’ll need to sit on the board and tilt to negotiate the icy course, while Trampoline Target will ask you to lean carefully and land your character at the centre of the trampoline. The TV will show what height your Mii character is reaching, while the GamePad offers a bird’s-eye view on its integrated second screen.
Extra Games for Fitness on Wii U
Not only are there a multitude of fitness games and activity games like just dance, but you can also pick up games to teach you how to draw, such as Art Academy. You can also download many, many brain training games to keep your mental health as tight as your physical health.
Best of luck with your fitness, whether you go to the gym, diy or with a personal trainer!
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