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?
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.
How to boost your immune system with nutrition
By Tara Tangney from Activate Fitness The immune system is precisely that — a system. To function well, it requires stability. While there is no magic bullet for increasing immunity, […]
By Tara Tangney from Activate Fitness
The immune system is precisely that — a system. To function well, it requires stability.
While there is no magic bullet for increasing immunity, there are ways to keep your immune system strong so that you are better prepared to fight off infections and heal quickly.
As long as your immune system is running smoothly, you don’t notice that it’s there, but if it stops working properly – because it’s weak or can’t fight particularly aggressive germs – you get ill.
Without an immune system, we would have no way to fight harmful things that enter our body from the outside or harmful changes that occur inside our body. Here are five ways to ensure you support a good immune system coming into the wintery months:
1. Eat More Vegetables
While all vegetables have health benefits, some pack a more powerful immune-boosting punch than others. Broccoli, cauliflower, cabbage, brussels sprouts, kale, and other cruciferous vegetables are rich in fibre, phytochemicals, vitamins, and minerals. Vegetables such as sweet potatoes, carrots, spinach and tomatoes are rich in beta-carotene (vitamin A), which helps regulate the immune system and protect against infections.
2. Eat Balanced Meals
Include all macronutrients in your meals. Protein is particularly important for healing and recovery. Protein sources include leaner sources of meat, chicken, turkey, fish, eggs, milk, beans, soy, nuts and seeds. These foods are also good sources of zinc, a mineral that promotes healthy immune function and aids in wound healing. Healthy fats are also essential to support our immune health. Try to include a variety of monounsaturated and polyunsaturated fats in your daily diet. These are found in avocados, fatty fish, olive oil, nuts, and seeds. These foods provide good fats but are also rich in phytonutrients and fat-soluble vitamins. For example, a small handful of nuts such as almonds is a great source of vitamin E. Wild-caught salmon is one of the only foods naturally rich in vitamin D. Fatty fish are also rich in essential fats called omega-3s, which are known for their multiple health benefits.
3. Regular Exercise
Exercise is one of the main aspects that support a healthy lifestyle. Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against a variety of diseases. And just like a healthy diet, exercise can contribute to a healthy immune system, improves blood circulation allowing immune system cells to move through the body more freely and do their job more effectively.
4. Good Quality Sleep
Getting enough sleep has many health benefits. The lack of sleep puts your body into ‘fight or flight’ mode, releasing adrenaline and increased stress hormones into the body. Research shows that in general, adults need at least seven hours of sleep for optimal health and well-being. As we sleep our immune system works to heal and repair the body. A few tips for getting a good night’s sleep include avoiding caffeine in the evenings, turning off your screens (TV, laptop, phones, etc.) well before bedtime and sleeping in a cool, dark room.
5. Manage Your Stress
You may not often think about how stress affects your ability to fight off infection, but your state of mind can have a significant impact on your health. When you are experiencing more stress, your immunity is compromised, which puts you at a higher risk of getting sick. Managing stress may help you fight germs and infections. Stress management techniques include breath work, meditation, yoga, moderate exercise, walking etc. Having a support system of close friends and family can also help us feel connected and stay strong throughout stressful times.
Although there is no magical potion for immunity, you can take these five steps to boost your immune system which is very important as we enter the colder and darker mornings of winter. Don’t underestimate your lifestyle’s impact on your ability to help keep your immune system strong. Good nutrition, quality sleep, and managing stress can all have a significant impact on your health. If you need help with your nutrition, send us an email at email@example.com and we will be happy to help you!
Ireland’s newest and toughest cycle will be a thrilling challenge
Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist. Already attracting attention within cycling communities around the country, Velo Kenmare […]
Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist.
Already attracting attention within cycling communities around the country, Velo Kenmare will tackle some of Kerry’s toughest climbs and highest mountain passes.
Taking place on October 22, Velo Kenmare is an 135km timed loop route starting and finishing in Kenmare. The total climbing distance is 1,650m, and organisers hope to appeal to serious cyclists who are looking for a new and thrilling challenge.
No stranger to cycling events, Velo Kenmare is being managed by Elite Events Management, who also successfully deliver iconic cycling events Wicklow 200, Ride Dingle and the Ring of Beara Cycle.
Cyclists are encouraged to register for Velo Kenmare on the Velo Cycle Ireland website www.velocycleireland.ie but places are limited for the enjoyment and safety of all participants, and anyone interested is urged to sign up soon as places are filling up.
The tough enough mountain climbs are over Molls Gap, Ballaghbeama Pass, Ballaghasheen and Coomakista. The route will take in breathtaking scenery Kenmare is famous for, and incorporating some of the most stunning parts of the Wild Atlantic Way and Ring of Kerry. It is hoped visitors to the cycle event will be encouraged to stay for a few days, and will all be given €20 vouchers or ‘Velo Dollars’ to spend in local shops which will be redeemable against goods and services in Kenmare.
Riders will be allotted a time slot to allow for a staggered start, taking them along a fully marshalled route, with medical cover, bike mechanic support, and hot food and entertainment at the finish in Kenmare.
Making its mark, Velo Kenmare participant race packs will come inside a yellow Velo Kenmare water bottle and finishers’ medals are in the shape of a yellow cow bell. Prizes will be awarded for the quickest top three male and top three female finishers, and fastest male and female will be awarded the title of King and Queen of the Kerry Mountains.
Experienced cyclists are encouraged to take on this exciting new challenge, testing themselves and their clubmates for the fastest finish across these four gruelling climbs, through some of the most beautiful landscape in the country for the best welcome back at the finish.
How to boost your immune system with nutrition
By Tara Tangney from Activate Fitness The immune system is precisely that — a system. To function well, it requires...
Ireland’s newest and toughest cycle will be a thrilling challenge
Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist. Already...
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