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Workout at home are one of the leading providers of mobile personal training services in your area. Our male and female personal trainers bring all the necessary equipment to the home, so let the gym come to you! Here we will be providing general information on health and fitness and other news related to Workout at home

Exercise Slows Down Ageing in Diabetics

Posted on: Monday, October 22nd, 2012

Categories: Exercise, Personal trainer, Personal training

Diabetes Mellitus is a condition where the body is unable to process glucose adequately and it is one of the most common health conditions suffered by people worldwide. Currently, 2.8 million people in the UK alone are thought to suffer from Type 2 Diabetes with a further 850,000 people unaware that they have it. More often than not Type 2 Diabetes commences in adulthood and is usually triggered by living unhealthily with obesity being a very strong link. One of the unfortunate side effects of Type 2 Diabetes is that the cardiovascular system ages prematurely.

Generally, after age 40 or 50 an adult will lose approximately 10% of their fitness during each decade of their life. Research has shown that the level of fitness degenerates more amongst people who have Type 2 Diabetes by about 20% as compared to a ‘normal’ population. This investigation was highlighted at a conference on exercise in Colorado, USA and showed that a speeded up reduction in the level of fitness brings with it an increased risk of premature disability and even death. Amy Huebschmann from the University of Colorado, School of Medicine has noted that disability can hinder day to day activities such as going to the shops. Furthermore, the problem can be a spiralling one in that people with Type 2 Diabetes may find it more difficult to exercise which in turn increases the likelihood of disability.

Because exercise becomes more and more difficult for diabetics as time goes on, a personal trainer can have an enormous impact in being able to increase fitness and consequently, activity levels. By starting a programme that is appropriate for the level of fitness of the individual and then increasing the intensity of the exercises at a safe pace, the diabetic person will be capable of more and more over time.

Huebschmann and her colleagues have good news for diabetics.  Regular exercise not only improves fitness levels it can also slow down the premature cardiovascular ageing commonly found in diabetic patients. An improvement by up to 40% in the level of fitness can be achieved after just 12-20 weeks of training. Even though regular exercise reduces the negative impact of Type 2 Diabetes the research suggests that it doesn’t totally restore cardiovascular fitness to the same levels of healthy adults. Nevertheless, the fact that some of the negative effects of Type 2 Diabetes can be reversed is extremely encouraging and of course a Personal Trainer can help a diabetic person get the maximum results in as short a time as possible. Many diabetic patients found it difficult to exercise moderately for the recommended 150 minutes per week, so personal trainers can help with this goal.

Tips for Increasing Physical Activity during your Working Day

Posted on: Tuesday, October 16th, 2012

Categories: Exercise, Personal trainer, Personal training

Research published in the Journal of Occupational and Environmental Medicine has found that staff who spent 2.5 hours per week being physically active showed greater levels of satisfaction with their work and we know from other extensive research on fitness that exercising benefits us in an enormous variety of ways.

Most of us don’t get enough exercise and personal training can really help redress this imbalance, but even with regular exercise there is room to increase activity levels. Many office jobs translate into a sedentary day in front of a computer and much of our leisure time comprises sitting watching TV, playing computer games, going out for a drink, to the cinema or for a meal.

A large part of the day can be spent being dangerously inactive, but it is surprisingly easy to replace unhealthy habits with more physically active options. Your Personal Trainer will be able to offer advice as to how to increase physical activity during your day, but here a few tips for you to be going on with:

1. Break up time spent sitting in front of the computer by standing in front of a laptop placed on top of a filing cabinet rather than sitting at your desk in front of a pc.

2. Have standing meetings rather than meetings centred round a conference table.  If people are sat down, meetings are likely to last longer. Standing not only improves efficiency it is better for physical health.

3. Use your lunch break for activity. You could go for a walk or ask your Personal Trainer to meet you in a park for your bespoke regime. They could even deliver your workout to the office if you have a little space and you could share sessions with colleagues.

4. Walk to see a colleague rather than sending them an email or text. This personal contact will also improve working relationships.

5. Make a point of walking round the office during phone meetings.

6. Use the stairs instead of the lift and run up and down the stairs rather than plodding slowly. When you add up the time you spend exercising this way, by the end of the week you could have done a pretty good work out.

7. Make sure you get up at least once an hour, for example to get a drink of water.

8. While you are at your desk move your body. You can move your feet in a circle and roll your shoulders and still work, so as not to waste any time.

9. Try a computer squat thrust. Instead of sitting down fully, lift your bottom off the chair slightly and hold the position for a minute or two. Try and do this mini exercise five times a day.

10. Offer to make colleagues tea or coffee. Not only will you increase your activity levels and build up strength (depending on the number of cups on the tray) you will be extremely popular too!

Older People Who Exercise Live Longer

Posted on: Wednesday, June 27th, 2012

Categories: Personal trainer, Personal training

My Grandmother recently celebrated her 90th Birthday and is really quite spritely for her age. She’s always been a pretty energised woman, but obviously ageing takes its toll on the body and mind and she did start to find it more and more difficult getting out and about like she used to and we noticed she was starting to forget things.

A few months ago I suggested personal training might help her in all sorts of ways, especially as many of our personal trainers have additional qualifications in fitness for older adult.

I was quickly put in my place! ‘I don’t need to be told what to do! I eat well and I walk to the shops and I’m perfectly capable of looking after myself… I’ve survived a world war…! Obviously I didn’t want to push her into anything. She really is a capable woman and does look after herself well, but I know there are so many benefits personal training brings to the older population and I knew it would do wonders for her.

One of the first things many personal trainers tackle is the psychological barriers people put up when it comes to changing their lifestyle. It’s completely understandable to be resistant to change especially when it might not be obvious how much can be achieved through personal training. There can be all sorts of subtle fears when it comes to improving fitness and these are not just held by older adults. Lots of people are sceptical. What if the exercises are too hard for me and I can’t keep up with the trainer? I can hardly move as it is with arthritis, so how can I exercise? The main point of personal training is that it is bespoke and we are seeing an ever increasing demand for personal training for this very reason.  All our personal trainers will carry out a health screen and the exercise regime will be designed according to the clients own particular level of fitness. The training will always be carried out within safe limits and any ailments can be worked around for example, a low sodium diet and a meal plan to help with weight loss might be given to someone who has hypertension. Our personal trainers really know their stuff and people are much more likely to cause damage to their bodies without their expertise. With personal training, people benefit in more ways than they would ever have imagined.

Studies investigating longevity in twins has pinpointed lifestyle rather than genetics as being the most important factor in influencing how long a person lives for. Research has shown that lifestyle accounts for 70-80% of longevity and the lifespan can be increased by about 10 years simply through regularly exercising as well as eating a balanced diet to maintain a healthy weight and cutting down on the booze. Research carried out at the University of Michigan School of Social Work has shown that active women aged between 70 and 79 have a 71% reduced death rate compared with those who are inactive. Most of those women simply went for regular walks, which just shows a little exercise can make a huge difference. A study by BUPA has highlighted inadequate levels of physical activity in the older population with at least 80% of those aged between 65 and 75 not getting the 150 minutes a week of moderate exercise as recommended by the World Health Organisation. The required amount doesn’t just increase life expectancy it helps lower blood pressure, reduces the risk of strokes, cardiovascular complications and type 2 diabetes.

It took a fall (rather than my reasoning I’m afraid) for my Grandmother to have a personal trainer.

She had forgotten that she had left the little stepladder near the kitchen cupboards, turned her back and tripped over it. She may have momentarily forgotten she’d left the stepladder there, but she did remember me saying that even moderate exercise reduces the risk of older adults developing mild cognitive impairment and research in Sweden has shown that exercise can improve cognitive functioning including memory and even reverse such problems. She could have so easily broken a bone as her bones are more fragile than they were due to her osteoporosis.

She has now experienced the benefits of the calcium rich diet prescribed by her personal trainer. The weight bearing exercises her personal trainer carefully showed her have not only improved her bone density and core strength, but her osteoarthritis, co-ordination and flexibility is better than it ever was she thinks, so she can now reach things without having to even use the blasted (her word, not mine!) stepladder. She practically skipped to her Birthday cake when it was time to blow out the zillion candles!

 

Big Body Squad

Posted on: Friday, April 27th, 2012

Categories: Personal training

What is it like to be really Fat?

Big Body Squad is a documentary series broadcast on Channel 5 on  Wednesday. It follows the specialists enlisted to care for extremely overweight people.

These specialists include carers as well as paramedics and fire crews all working with equipment designed by engineers specifically for people carrying excess weight.

We see the difficulty an ambulance team have in simply getting an enormously heavy patient home and episode two a morbidly obese woman was filmed moving into her house that had been modified to accommodate her 48 stone.

Some people do not have the strength to move themselves, so a team of carers will turn them over in bed to prevent them from developing bed sores and wash them because they cannot fit into a shower or bath or reach certain parts of their body themselves.

If they have to go to hospital supersize ambulances have to be used and builders sometimes have to remove windows because doors are too small. The plight of individuals featured in this documentary is at the far end of the obesity spectrum, but highlights the burgeoning problem of obesity in the UK.

In the program a manufacturer of reinforced, supersized furniture has seen a rise in profits of 400% in the last five years which is indicative of the population becoming more and more obese.

Presently, a quarter of adults in the UK are obese and if current trends continue then this proportion is set to rise to one third within 8 years. Consequently, there is a massive strain on our national resources and health service which means that other health issues inevitably become side-lined.

The ideal solution for preventing the escalation of this obesity epidemic is to instil healthier habits in people before weight gain snowballs. This means people being informed when it comes to nutrition, and exercise as well as understanding the psychological factors that underpin binge eating.

Unfortunately, individuals do not always have the right mind set or knowledge to address bad habits when it comes to health. The government needs to play a role in educating society as a whole, but this process is wrought with the competing influence of big businesses within the food and drink industry.

Late last year a panel of obesity experts was disbanded amongst accusations that the government preferred to confer with food and drinks companies than with the advisory group.

It is also the responsibility of parents to ensure their children are getting enough exercise and eating healthily. Intervention on a societal level needs to support parents by targeting youngsters as figures from the NHS show that the problem of obesity in children is on the rise. 31.6% of 10 and 11 year olds were overweight in 2007 whereas in 2011 that percentage rose to 33.4%.

So what is the solution?

Personal training can help the whole family achieve this. In one session a personal trainer can offer nutritional advice and go through work outs for each family member even though their individual levels of fitness will vary. With cases of morbidly obese people, reversing the process of overeating can also be achieved through personal training and even severe health problems associated with a cardiovascular system that is functioning below par can be attenuated.

Personal trainers are not only adept at designing an exercise regime to suit a particular level of fitness and mobility they can also adapt the program as health improves. For those whose mobility is restricted a mobile personal trainer can deliver the work out to the person’s home.

Sexercise

Posted on: Thursday, April 26th, 2012

Categories: Personal training

Sex is a great form of exercise and ‘sexercise’ has many of the same benefits as personal training, but there are other advantages too:

1. As with aerobic exercise during a personal training session, sexercise can be cardiovascular and will therefore improve the health of your heart, physically speaking. Research published in the Journal of Epidemiology and Community Health maintained that the risk of men suffering from a heart attack was reduced by half if they had sex more than twice a week rather than less than once a month.

2. For men, frequent sex in their 20’s is associated with a reduced risk of prostate cancer later on in life.

3. For women, exercising the pelvic floor muscles during sex reduces the chances of becoming incontinent during older adulthood.

4. High blood pressure is associated with many health problems and sexercise will lower your blood pressure. Research published in Biological Psychology discovered that people living together had lower diastolic blood pressure if they frequently had sex.

5. Regular sexercise will burn calories and help you maintain a healthy weight which is essential for general wellbeing. Your personal trainer can also offer nutritional advice and you will not only feel great, you will look better too.

6. David Weeks, a neuropsychologist found that people who have more frequent sex (four or five times a week compared to the average twice a week) look younger. He claims that the happy chemicals, endorphins and oxytocin produced through loving sex keep us looking young.

7. These same chemicals are involved in pain reduction. When subjects had their fingers pricked, those who had inhaled oxytocin vapour were much less sensitive to the pain as shown in a study published in the Bulletin of Experimental Biology.

8. Oxytocin will also help you get to sleep after sexercising.

9. Sexercise can keep you generally healthy as it is associated with raised levels of immunoglobulin A. This antibody will boost your immunity and help prevent you catching colds.

10. The reduction in stress associated with sex is highly documented and intercourse is much better than abstinence.

Personal Trainer Hires Trainer (Program 3)

Posted on: Thursday, April 26th, 2012

Categories: Personal trainer, Personal training

Program 3 – 26th April 2012

Comments: My word I feel like I have been beaten up!!

Warm Up:

3 minutes on the Rower followed by whole body mobility/stretching

Workout:

30 Reps on 6 exercises followed by a 30 second Row – 3 minutes rest in between circuits.

1. Burpees

2. Dips

3. Sit Ups

4. Kettlebell Swings

5. Mountain Climbers

6. Bicep Curls

7. 30 second Row at 1.35/500metre Pace

Cool Down:

5 mins cooldown on the Bike and Stretches

Comments: Enjoyed the Session. Alot of Kettlebell Swings so not sure how my back is going to feel tomorrow. Awesome first week back training and look forward to next Tuesday…..bring it on.

Personal Trainer hires a Trainer (Program 2)

Posted on: Thursday, April 26th, 2012

Categories: Personal trainer, Personal training

Program 2 – 25th April 2012

Comments: Aching from my previous days session and a little worried about what I have today. But hey lets do it………………….

Warm Up:

5 minutes on the Treadmill followed by whole body mobility/stretching

Workout:

Back/Shoulder weights
Rower intervals-30/20 x5
60secs rest between sets.

Back
Bent over row 3×12 with 50kg
Reverse Flyes 3×12 with 9kg dumbbells
Single arm pulls (machine) 3×12 with 50kg on cable machine

Shoulders
Shoulder press 3×12 with 16kgs dumbbells
Upright row 3×12 with 35kg easibar
Lateral raise 3×12 with 10kg dumbbells

Cardio
5 Rowing intervals.
30 seconds (distance between 145 and 150 metres) with a 20 second rest in between

Cool Down:

5 mins cooldown on the Bike and Stretches

Comments: Enjoyed the Session. Rowing finished me off……..Stars in my eyes! Great but the feeling of getting fit again is brilliant. Not really looking forward to my session tomorrow because my legs are aching like……….

Personal Trainer hires a Trainer (Program 1)

Posted on: Thursday, April 26th, 2012

Categories: Personal trainer, Personal training

Program 1 – 24th April 2012

Comments: First training for approximately 2 to 3 months. Good variety of exercises covering the whole body. Struggled on the Hanging Knee Raises (need to have a very strong core). Following day aching like a bi*** and think my personal trainer is a total bas****! Sort of looking forward to my next session.

Warm Up:

5 minutes on the Treadmill followed by whole body mobility/stretching

Workout:

100 Rep circuit x3                             
10 exercises x 10 reps.
2mins rest in between each set

1. DB shoulder press                           
2. Burpees
3. Straight leg raises
4. Dumbbell squat jump
5. Reverse flyes
6. Medicine ball twists
7. Lateral raises
8. Press ups
9. Deadlifts
10. Hanging knee raises

Cool Down:

5 mins cooldown on the Bike and Whole Body Stretches lieing on the floor

Are two personal trainers better than one?

Posted on: Friday, July 22nd, 2011

Categories: Exercise, Fitness, Personal trainer, Personal training

It seems that there has been a glut of celebrity weddings recently, or so the intense scrutiny of the media on these events would leave us to believe.  We have been honoured to recently witness the nuptials of Kate Middleton, Lily Allen and Kate Moss, with infinite others waiting around the corner.   The chief focus of this scrutiny seems to be on the appearances of the bride and groom on the ironically titled ‘Big Day’ (the one day when the very last desire of the bride or groom is to appear ‘big’), and with this scrutiny, it is understandable that the two partners should wish to get fighting fit.  And nor is this desire evident only in the realm of celebrity.  Brides up and down the country will know the desire of wanting to slim down and firm up in preparation for what could be the most important day of their lives.

This pressure to look flawless and fit on this one short day has led some ‘stars’ to employ the services of not one, but two personal trainers.  If sources are to be believed, the reality star Kim Kardashian is one such example of this growing trend.  Not only has she employed the use of celebrity trainer Tracy Anderson, but coach Gunnar Peterson as well.  

However, it’s more than likely that stars such as Kardashian, are wasting their time and money. A single personal trainer is more than able to get you into shape for your big day.  More importantly, having a trainer who can get to know you and your health well can tailor needs to the individual, and will endeavour to get you fit in the long term (instead of focusing on getting you ‘looking hot’ for a wedding).  A good personal trainer will provide comprehensive advice on all aspects of their client’s fitness.  Conflicting advice (inevitable to some degree if employing the help of two personal trainers) is never good, and working with two trainers would probably prove unsustainable for the average Joe Bloggs, from a financial and time management perspective.

So if you, or someone you know, is eager to get fit for a wedding, the best advice (predictable though it may be) is to stick to a healthy diet and fitness regime.  Oh, and stick to one (decent) personal trainer.

The positive effects of exercise on the Brain

Posted on: Saturday, June 4th, 2011

Categories: Exercise, Fitness, Personal trainer, Personal training

Most of us are aware that aerobic exercise can help with but more importantly that exercising also improves the cognitive functioning of patients with depression. Improvements occur in the frontal and pre-frontal areas of the brain particularly in the executive functions of memory including planning, organisation and multi-tasking. It is thought that aerobic exercise could counteract cognitive degeneration associated with ageing as well as serving as a mood booster. This could be because exercise improves the hearts capacity to pump oxygen rich blood to the brain, so if you exercise your body you exercise your brain.

It is also important to recognise the difference between moderate and intensive exercise and its effects on the brain. Moderate physical activity undertaken in middle age or even later has been shown to reduce the risk of becoming mildly cognitively impaired which is a common problem of ageing. Mild cognitive impairment is defined as the interim period between normal thinking, learning and memory and dementia. Some degeneration in our brain power is normal as we age, but 10-15% of adults with mild cognitive impairment will dement whereas only 1-2% of the general population will. The good news is that a six month intensive exercise program could weaken the effects of cognitive impairment and even reverse this aspect of the ageing process.

Interestingly, when studied in the past, the effects of high-intensity aerobic exercise seemed to be more noticeable in women than in men despite similar levels of fitness. This was thought to be to do with how exercise effects metabolism particularly in relation to the production of insulin, glucose and the stress hormone, cortisol. However, a study at the University of Pennsylvania, School of Medicine showed that both men and women benefited similarly to moderate exercise. The researchers found that almost any amount of moderate physical exercise in middle age or by older adults reduced the development of mild cognitive impairment by 30-40%. You are never too old to benefit both physically and mentally from exercising.

A study published in another medical Journal earlier this year highlighted the exciting news that you are also never too young to exercise in order to improve cognitive functioning. The Georgia Health Sciences University investigated the effects of 20 and 40 minutes of aerobic exercise on a group of children aged between 7 and 11. Students who exercised had higher scores in goal orientated tasks and those who undertook 40 minutes of exercise a day increased their I.Q. by 3.8 points in just 3 months. 

Research such as this emphasises the importance of physical education in schools, but as parents we can encourage our children to exercise by being a positive role model when it comes to exercise. Why not consider finding an activity that you can do with them like going on bikes or swimming. You could also get older family members involved.  Aerobic exercise is a cost effective way of preventing cognitive impairment and dementia as well as improving feelings of well-being and of course increasing levels of physical fitness.  When it comes to exercise many people do not know where to start so the services of a personal trainer could help. They can design training programs that are appropriate for all ages and intensity levels so that people of various ages with differing levels of fitness can training together at the same time.

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