How to make home workouts more productive

We've all been getting used to home workouts throughout 2020 as coronavirus closes gyms and sports centres down the world over. However, many of us have been finding that training at home just isn't as productive. Luckily, there are a few things you can do to make the most out of training at home. Firstly, set up your own, personal space. When you ...
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Holding age related atrophy at bay

We all experience sarcopenia (age-related muscle loss) as the years tick on. After 30, we can lose as much as 5% muscle per decade. Most of us will lose around 30% over our lifetimes. What does this mean? Well, less muscle mass will lead to weakness, lack of mobility, slower metabolism rate and a heightened risk of injury. Sarcopenia can increase t...
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How to maintain exercise progression using FIIT

FITT stands for frequency, intensity, time, and type of exercise. FITT principles will help you to create a training plan that will always keep you hitting progressive overload: manipulating FITT variables will enable you to make sure that you are always pushing yourself harder, always doing more today than you did yesterday. The first variable is ...
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How to activate your core

Many people entirely neglect the core, thinking that large compounds and the odd set of crunches are all that are needed to keep it functionally strong, or, worse still, that beach muscles are all that matter, without worrying about deep core function. Having ripped abs or a solid chest press and having good core stability are nothing like the same...
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The benefits of walking

Walking is one of the best forms of exercise going. It's fun, it's free, it's accessible to most people, gives you a great aerobic and cardiac benefit, and is incredibly easy on the joints. It's also incredibly good for you. Benefits include: Holding heart disease at bay and keeping blood pressure down, with a daily walk reducing chances of stroke ...
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Squat alterations for sore knees

One of the main benefits of maintaining an active life as you age is that it can keep you limber, strong and energetic. This allows you to continue to do everything you love, free from the aches and pains that typify old age. Squats are fundamental to this. They are one of the most efficient strength and muscle builders going. They also have a grea...
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Resistance training for heart health

A recent Iowa State University study published in Medicine and Science in Sports and Exercise has shown that lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent. It's common to see fitness fanatics and bodybuilders spending hour after hour at the gym. Whilst this may be needed for hyper...
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Exercise for more energy

As soon as you increase your activity levels- as soon as you actually start moving- you will experience greater energy levels. It's pretty much instantaneous and it forms a positive feedback loop- the more you do, the more you want to do, the better you feel, the more you are able to do, the more you do… Even if it's just going from sitting around ...
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Exercise for mental health

Exercise has many benefits. Whilst its effects on the body are well-known, some note should also be given to the wonders it can do for your mental health. Being active can stimulate chemicals, like endorphins and serotonin, that improve your mood and the parts of the brain responsible for memory and learning. It can increase your overall happiness ...
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The importance of dietary fat for older athletes

Age takes its toll- pretty much everybody will see their performance drop after forty. It's hard, at this point, to continue to shine in your chosen athletic discipline unless you take steps to mitigate your body's natural ageing process. Luckily, some of these steps are super simple and easy. Alongside changes to your training plans, a few dietary...
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Maintaining cardiovascular endurance over fifty

Without regular exercise, it's common to lose muscle after fifty. At the same time, heart and lung health can suffer. Together, these deplete cardiovascular endurance. Exercise will help to arrest or even reverse this decline. In fact, there is nothing to stop you making some quite serious fitness progression if you bear the following in mind: Choo...
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How can you shift your belly fat?

It is impossible to spot target fat loss from any area of the body. Rather, you lose bodyfat more globally, from around your whole body. Where you hold the majority of your bodyfat, where you tend to gain weight the fastest and lose it the slowest, is largely determined by your genes. For instance, if you lose 2kg of bodyfat, there is no way to mak...
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The benefits of resistance bands for older athletes

Including resistance training in your life can bring you a great many benefits, including: improved muscular strength and stability improved balance and coordination increased flexibility and range of motion mitigation of age-related bone loss boosted metabolic rate Using a resistance band to elicit this resistance will enable you to reap all of th...
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Joint care for athletes over fifty

If you can maintain your athleticism into middle age, you will find a host of benefits waiting for you. Even for those with joint or musculoskeletal problems such as rheumatoid arthritis or osteoporosis, modern medical advice is to exercise as much as possible. However, to maintain joint health over fifty, you must do everything in moderation. You ...
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How to make the most out of walking for weight loss

Walking is one of the best, most accessible forms of steady state cardio you can do. As a result, it's also a fantastic way to make room in your diet for a caloric deficit, thus leading to weight loss. There are a few things you can do to maximise your weight loss efficiency through walking. 1. Increasing time The more time you spend walking- or, r...
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Eliminating sugar to lose belly fat

Eliminating sugar will help you to lose belly fat for two reasons. Firstly, and most importantly, is simple calories in vs calories out. To lose belly fat, you need to lose global fat, over your whole body. This means maintaining a caloric deficit (500 calories or so per day to lose 1lb/0.5kg per week). As each gram of sugar contains 4 calories whi...
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Try a cold bath for improved heart health

Cold baths are great for improving both your heart health, leading to overall better health and wellbeing in the short and long run. Bathing cold is a form of cold immersion therapy. Cold immersion therapy is well-known for providing beneficial, long-lasting changes to your body's digestive, circulatory, immune and lymphatic systems, whilst leading...
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The benefits of shorter, lighter workouts

Short workouts- going little and often- can bring a great many benefits above and beyond what you can expect from longer, harder sessions. For example, recent research suggests that a fifteen-minute daily workout at a moderate to low intensity can increase your fitness longevity and even life expectancy. Shorter workouts also bring great cognitive ...
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What is Vitamin B1?

Vitamin B1, also known as Thiamine, is an essential nutrient with numerous functions inside the body. But why is this vitamin so important for a healthy brain and heart? The human body needs a wide range of vitamins, minerals and other micronutrients to function normally and more importantly, stay alive. Some vitamins are essential, meaning we can'...
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Magnificent Melanoidins

Black garlic is known for its unique colour which develops during the fermentation and ageing process. Melanoidins are the molecules responsible for this deep colouration – new research has suggested that these melanoidins could support heart health. Whether you're baking bread, roasting coffee beans or searing a steak, you're witnessing the Mailla...
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