How to Run in the Sun

Running in amazing but unbearable heat can be seriously draining, not to mention it can affect your pace and times.  I know this puts a lot of people off, however we can do stuff to help.

There are techniques used by athletes called 'pre-cooling', which as the name suggests is about lowering the body temperature before you start your workout. Which according to the articles, this can be done from the inside or the outside. Mainly they say this is from drinking a cold drink or cooling the skin.

There was a study done that split a group of runners into three groups, one did no pre-cooling, the second had a slushy and the third used iced towels, ice baths for their arms, and even iced underwear. The results basically showed;

1. During the start of the run those who had pre-cooled were able to sustain a higher intensity.
2. Regardless of pre-cooling their finishing body temperatures were the same, so eventually the effects do wear off
3. The effects lasted longest on those who had cooled the skin rather than the stomach.

So if you are running or want to start running, then these can help to keep yourself going during the hot weather.

For more help, guidance or just general motivation then follow us on social media Twitter @PTElite_ and Facebook or if you want information on personal training at our private training studios for Liverpool and Wirral simply contact us on 0151 668 0250 or email info@elitefitnessconsultants.co.uk

THE PRE WORKOUTS GUIDE

People want the most out of their workouts, otherwise what would be the point.  They want more reps, more distance covered, more weight, so usually any advantage we can bring to the gym is welcome.  The supplement industry is built around this desire for peak performance, and one particular type of supplement that is becoming increasingly popular is pre-workout.

When looking through blogs and other fitness magazines, it’s recognisable that pre-workout is soon or is going to be a must have for the Gym heads out there.  What the companies say that pre-workout does- increased focus, strength and endurance for the duration of your workout, resulting in better all-round performance and ultimately better results. But are they back? I basically want to give you an idea of it so I'm going to look at the pros and cons of pre-workout.

The Pro’s

Most pre-workouts are based around caffeine, which is used everywhere! And well everyone knows what effects caffeine has on you (increased alertness, focus, and energy levels). 

The typical dose of caffeine is usually between 100-300 mg, which is about the same as a couple of cups of strong coffee.  So if your drink well over 5 cups of coffee a day it might not effect you as much as say someone who drinks 2 a day. If you are a big Coffee drinker I’d say to you to cut back if you want the full effects of pre-workout.

Now to get more in-depth (Geek alert) there are other stimulants, like Taurine and Methylhexanamine, and this is to help give users that extra boost. Some also use creatine & BCAA’s to help muscle recover.

Pre-workout can help you get a more out of your workout, but don’t use it every time you go to the gym you’ll develop a tolerance and won’t get what you want out of it in the end. If I was going to say use it, do it before a heavy lift session not all the time.

The Cons

There are reasons to avoid pre-workout supplements, like the increase in blood pressure can be dangerous for so many people, so people with heart & cardiovascular issues should avoid pre-workout.

A lot of people just react well to these, they tend to get side effects like headaches and sickness. However drink a lot of water may help you. If still getting side effects I’d recommend you to stop taking them. Another big complaint that I have heard is that it effects people’s sleeps, so if you take it you have to stick to the same rules as coffee (don’t take 6 hours before bed).

So basically the main points are; only use before your heavier workouts and those days where you’re really struggling for energy.  Misuse it and you’ll most likely feel the side effects.  Don’t use if you have heart and cardiovascular issues, & don’t use before bed.

Free Weights vs. Machines

Have you ever been halfway through your workout, working hard, on the machines and wondered if using the machine is better than using free standing weights?  

Both forms of equipment have some benefits and some drawbacks; the key is to figure out which one is right for you.

Machines

When you walk into a gym, the first pieces of equipment you usually see are loads of different machines set up to work each muscle in your body. You get on the machine and let them guide your body through the movement while they provide resistance; all you need to do is push or pull.

Machines are great for newbies because they don't have much of an intimidation factor. You can easily select a weight that is appropriate for you and just follow the machine's range of motion to guarantee that you hit your target muscle. They can also help prevent injuries.

These are some of reasons why we think machines are good.

• Faster workouts
• Reduced risk of injury 
• Easy to use
• Useful when recovering from an injury

These are some of the reason we have against using them:

Here are some of the downsides of weight machines:

• Increased risk of pattern overload injuries
• False sense of strength gain
• Mistaken sense of safety
• Locked-in-place body movement patterns.

Free weights

Free weights, This Is equipment such as dumbbells and barbells. These are the alternative to machines for your strength-training program. If you're a beginner but have invested in some personal training sessions, or if you're past the beginner stage, free weights are your better option.

Some of the benefits of free weights are:

•         Increased use of stabilizing muscles
•          Similarity with everyday activities
•          Improved balance
•          Increased use of brainpower
•          Convenient and inexpensive

Free weights also have some bad points.

•          Increased risk of injury when not using proper form
•          Decreased efficiency

So to sum it up.

While both free weights and machines have their pros and cons, free weights tend to be a better choice for almost everyone. Even beginners should try to progress to free weights as quickly as possible since they will see more noticeable improvements with this type of equipment. Every once in a while, a session with a trainer is a great idea to ensure you are using correct form, and to give you ideas for different exercises to increase your interest in working out.

If you want more help, guidance and just general motivation then follow us on social media Twitter @PTElite_ and Facebook or if you want information on personal training at our private training studios for Liverpool and Wirral simply contact us on 0151 668 0250 or email info@elitefitnessconsultants.co.uk