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Should you do the same exercises every day?

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By Brian Foley from Activate Fitness

Being active is great - but what if you do the same exercises every single day - will that help you stay fit?

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Here’s the answer:

If you have a fitness regime in place but always do the same thing, you’ll get some of the benefits of activity, but you won’t get all of them. With some adjustments, your hard work could create even greater results.

For example, someone who runs three kilometres at the same pace every single day is going to be much better off than someone who isn’t active at all. Running has many benefits; physiological and psychological and works your cardiovascular (heart and lungs) system, and regular activity is great for maintaining your health.

But the body adapts to the demands on it, and once it’s adapted to be able to run three kilometres at a certain pace, it doesn’t make any additional changes. You still burn calories, get your heart working and use your muscles, but you won’t get a lot fitter. You won’t continue to get faster or stronger. In training, we call this “hitting a plateau”. Improvements stop, and sometimes you might even slide backwards a little.

To make further improvements, you need to change things to put new stresses on the body and force it to adapt.

For example, you could run three kilometres in less time, you could run four kilometres, or you could do three one kilometre intervals at a very fast pace with rest between efforts. All these variations still involve running but would cause your body to make positive changes again.

It’s the same thing with weight training. If you do dumbbell biceps curls for three sets of eight reps at 5kg every day, your body won’t change much. It has the capacity to do the work, so it doesn’t add more. But if you asked it for three sets of 10 reps, or to move 8kgs instead of 5kg, it would adapt to accomplish the effort. Your muscles would grow.

So if changes to your routine are needed to keep making progress, how do you know what to change and when? That’s where a competent coach comes in.

HOW A COACH CAN HELP

First, you must get the right programme in place to start, and it should be based on your exact health and fitness goals. Some people just take a routine from a magazine or the Internet and do it over and over. Again, it’s great to get moving, but that routine won’t be perfect for you, and your needs will change.

When we create programmes we find out exactly what people want to accomplish, and then we put an ideal plan together.

Then we monitor progress, and we evaluate daily, weekly and monthly results. Because we’re experts, we can tell when you’re ready for a new challenge that will ensure you’re always moving forward. Programmes are constantly updated to ensure you’re training optimally.

Beyond physical adaptation, there’s also something else to consider: boredom. By including some variation in your programme, we’ll keep you interested and engaged.

Running the same three kilometres every day on the same path can grow stale, and sometimes boredom makes people quit activities.

But what if we had you do that three kilometres on a more rugged trail that challenges your balance and strength with obstacles and climbs? Or what if we had you stop running every 500m and perform 10 lunges?

A good coach is always working to make sure a client is moving toward goals as quickly as possible while staying motivated.

LET’S TALK ABOUT YOUR TRAINING PLAN!

If you’re already active but feeling bored with your routine, we can energise you by setting some goals and adjusting your training plan. If you like your current routine but have stopped making progress, we can help you start moving forward again while maintaining some of the elements you enjoy.

And if you’re thinking about becoming active, we can make sure you start on the right foot and continue moving forward for years.

With a coach behind you, you’ll never hit a plateau or experience boredom. Instead, you’ll make steady progress toward your goals.

To find out how a coach can help you, book a free consultation with us by visiting www.activate.ie.

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Last chance to enter Spa GAA’s fundraising draw

By Sean Moriarty There is just less than one week left to enter Spa GAA’s fundraising raffle. The ‘Cairde Spa’ draw takes place on Thursday night (February 2) the Spa’s […]

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By Sean Moriarty

There is just less than one week left to enter Spa GAA’s fundraising raffle.

The ‘Cairde Spa’ draw takes place on Thursday night (February 2) the Spa’s clubhouse at 7pm.

Funds raised will go towards the upgrade and development works planned over the next few years.

Guest of honour on the night is national GAA president Larry McCarthy and the Sam Maguire Cup will make an appearance too.

“Apart from ongoing and essential maintenance work, the club has a number of development projects in the pipeline. The money is being raised towards improving our grounds to provide top class facilities that can be used year-round, including car parking, perimeter fencing for pitches, ladies and juveniles dressing rooms, outdoor skills wall, player dug outs for senior and juvenile pitches, safety enhancements and lighting on the walking track, landscaping, scoreboard, viewing gallery to the sports hall, alignment of entrance to the grounds and a remembrance garden,” said Michael Cronin, Club Chairman.

“We are calling on everyone to get behind the fundraiser. Our vision is to provide top class grounds and facilities where everyone is welcome to use and participate fully in our activities, games and culture. In order to achieve this vision, we are setting out exciting new developments and investments in our facilities – and we need your support.”

There are 10 prizes up for grabs: 1st Prize: €15,000, 2nd Prize: €3,000, 3rd Prize: €2,000, 4th Prize: €1,000, 5th Prize: Two nights dinner and B&B at the Killarney Park Hotel, 6th Prize: €500 Voucher for Killarney Carpets & Furniture, 7th Prize: €300 Voucher for O’Sullivan’s Cycles, 8th Prize: €250 Voucher for Killarney Oils, 9th Prize: €150 Voucher for Killarney Hardware and 10th Prize: A signed Kerry jersey.

Tickets are €100 each and can be collected/returned at the clubhouse this Saturday (10.30am-12noon), Monday (7-8pm) or Wednesday (7-8pm), and tickets are also available online on spagaa.com.

Any queries contact Andy (087 2236754), Michael (085 8213027), Assumpta (087 6779292) or Deirdre (085 1216359) or any Club Officers.

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Marian Players excited to get back on stage

By Michelle Crean With a cast of over 50 it’s no small undertaking – but that won’t deter one panto group who are only too happy to get back on […]

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By Michelle Crean

With a cast of over 50 it’s no small undertaking – but that won’t deter one panto group who are only too happy to get back on stage this weekend.

It’s been two years since they staged a show due to COVID but the Marian Players Rathmore are rearing to go tomorrow night (Saturday) with their hilarious show ‘Dame Annie Goes West’.

A medley of comedy and colour, combined with music and dance, locals from both sides of the border have been working together to make it a great production.

“We’re very excited, we can’t wait! It’s great to be back,” Mary Hickey told the Killarney Advertiser.

“They [the cast] got together in October and they’re at it since.”

Val Moynihan is the “genius behind it”, she added, and it’s produced by her son Brian Hickey, and co-written with Eilish Coakley.

She said that they have loads working in the background also doing the stage curtains, lighting and making costumes amongst other tasks.

“It’s a pantomime without the pantomime in the background! It’s a whole community effort both sides of the border.”

Evening shows start at 7.30pm tomorrow (Saturday) and again Sunday (January 29) at 3pm.

Mid-week shows continue on Wednesday next (February 1) at 7.30pm, Thursday (February 2) at 7.30pm and also Saturday (February 4) at 7.30pm and Sunday (February 5) at 3pm.

The booking office (085 2031730) will be open every day from 2pm to 6pm to reserve seats and collect tickets and is located adjacent to the community centre, next to Christy’s Take Away.

Seats may be reserved over the phone too and paid for using a bank card. All proceeds are going to Kerry Parents & Friends Association.

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