If you're looking to shed some unwanted pounds while you're at home, because you can’t get to gym, or even currently going to the gym but stuck for routine for space. These are the massive exercise that can help you burn away unwanted fat, which (when combined with a healthy diet) will help you to achieve the body of your goals.
Metabolic Resistance Training
This training method works on the concept that if a person performs exercises that engage their entire body (or as many muscles as possible), then this will boost their metabolic rate and increase the number of calories they burn. The exercises should be completed at a high intensity and one after the other for the best fat burning gains
A simple but effective fat burning exercise is high knees. Remember when carrying out the exercise to bring your knees up as high as you can towards your chest and keep your back straight, swinging your arms to stay balanced. This exercise will soon get your heart racing which is essential for burning fat.
One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels - both of which suppress your appetite and help your body to burn fat.
For many years, products have been marketed with the promise of helping you burn more calories, and yes most of these products do works but not on their own. To be honest, is there really anything you can do to increase the number of calories your body burns each day?
According to most fitness experts, it’s a yes and no, experts say. The truth seems to be that the number 1 way to burn more calories is the old-fashioned way by moving more.
Essentially, we know of no way to burn more calories or up our metabolism than to move more
If you are looking to get in shape or maybe add a new fitness theme to your lifestyle, Tranquillity 360 Fitness have great workouts ideas that will boost your fitness and provide you with a decent calorie burn.
Bootcamps are a massive fitness trend, and rightly so, as they not only give you an all over body workout, but often get you quick weight and fat loss results. Combining endurance and strength training and with little time to recover between sets, bootcamps are great to get your body looking fabulous and develop your current fitness. Calorie burn – approx. 400-600 per hour
Get your running shoes on and get outside for a brisk run (and since it’s free, there’s really no excuse). Running regularly will not only improve your cardiovascular fitness, it’ll also help you shed some weight and tone up muscles.
Calorie burn – approx. 300-400 calories per 30 minutes
Get ready for classic star jumps, lots of sit-ups and a few cheeky squats (to name but a few). Circuit training is a great all over workout, improves your aerobic fitness and burns fat. This is a great option if you are pressed for time as you can complete an effective workout even if you only have 15 minutes.
Calorie burn – approx. 300-400 per hour
Body Pump is a moderate to high intensity resistance activity, that usually lasts an hour and is a great way to include weight training in your workout. With lots of repetitive exercises, you thoroughly work all areas of the body, and really tone up without getting bulky.
Calorie burn – approx. 250-600 calories per hour (depending on the exercises included and weights used)
To receive a free bespoke workout programs on any of above workouts follow us on Instagram @tranquillity360fitness and dm us your info of what you would like.
Most people will get their teeth deep cleaned at least once a year, keep tabs on their heart, and may even have an annual eye exam. While they might clip their toenails on a regular basis, most people will often neglect the health of their feet.
That lack of attention can lead to pain and other foot problems, which are common and for most people especially in the fitness industry.
Our Feet Changes Over A Period of time
Over time, natural changes in your feet can make it more likely that you will experience pain
In your 30s. At this stage of life, the muscles, tendons, and ligaments in your foot may start to weaken or lose resilience.
In your 40s. This is the time when many people start to experience foot pain and problems caused by the weakening of foot structures that began in your 30s. Many people in this age group start to notice their feet are sore at the end of a long day and often begin to experience foot problems. Common conditions include bunions, which are caused by a misalignment of the foot bone that causes a bony bump to jut out at the base of your big toe; or hammertoes, toes that permanently curl downward; and nail fungus.
In your 30s, 40s, and beyond. The fat pads in the bottom of your feet become thinner. By the time people reach their 40s typically half of the fatty padding in the soles of their feet is gone. A loss of estrogen after menopause may lead to lower bone density in the feet and consequently a higher risk of stress fractures in the foot. People in this age group are also more prone to calluses and corns. Foot problems related to chronic conditions are also more common in this age group.
Foot Pain Is a Common Problems with Most People
A 2018 survey of nearly 1,300 adults conducted by the American Podiatrist Medical Association (APMA) found that as many as 75% of those surveyed had some issue with their feet, ranging from the troublesome (such as excess sweating, odour, or nail problems) to the painful (such as bunions or stress fractures). And half of those surveyed said they have foot problems that are severe enough to limit their activity in some way.
"I think the biggest problem when it comes to foot pain is that no one knows what to do or who to talk to about it. Taking some simple steps to protect your feet can help you avoid pain and other problems.
How to Stretch Your Feet?
Limber up. To limber up your foot ,Sit in a chair with your feet flat on the floor. Lift your left leg so your foot is off the floor and use your big toe to make circles in the air, moving in a clockwise direction, for 15 to 20 rotations. Reverse direction and make another 15 to 20 circles, this time in a counterclockwise direction. Repeat with your right foot.
Bottom-of-foot stretch. To stretch the muscles on the bottom of your feet and your toes:
Stand with feet together. Step back with your left leg so your heel is raised, and your toes press against the ground. You should feel the muscles on the bottom of your feet pull gently. Hold for 20 to 30 seconds. Repeat with your right foot.
Top-of-foot stretch. To stretch the muscles on top of your feet and your toes:
Stand with feet together. Working with one foot at a time, raise your heel and curl your toes under, pressing the tops of your toes against the floor. You should feel the muscles on the top of your feet and the front of your ankle gently stretch. Hold for 20 to 30 seconds. Repeat with the other foot.
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A strong core can stabilise your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, which can make movements like twisting, stretching, lifting, and bending difficult.
"The lower back often has to compensate for this lack of mobility, which places greater stress and burden on its muscles.
People with back pain often fear movement, which can make their back stiff and their pain even worse. "Yet, a stable spine is also more flexible, so it can support a full range of natural movements. "And healthier movements reduce pressure on the low back and lower the risk of pain and injury."
Spine stability is achieved with a balanced approach to your entire core musculature. "This means you engage all the core muscles at once — from the abdominal to the whole back.
This comes in handy when you make movements that require sudden strength and a broad range of motion, like lifting and carrying groceries and placing them on the counter or floor.
"Spine stability means your entire trunk is working together in rhythm, like a world-class symphony. "If one thing is off, it can affect the entire structure."
So how do you get a stable spine?
I would recommend the "big three" exercises developed., an expert in spine bio-mechanics at the University of Waterloo in Canada. They are the curl-up, the side plank, and the bird-dog.
"These exercises engage all the important muscles needed to improve spine stability.
Here's how to perform each of the big three. You should follow what's called a pyramid sequence: Start with five repetitions (reps) of each of the three exercises. Then do three reps of each, and finish by doing each exercise just once.
As you get more comfortable with the routine, you can increase the number of reps you start with for each exercise but continue to follow the descending pattern.
Perform these exercises two or three days a week before your regular workout. "After a while, you can perform them daily.
1. Lie on your back. Extend one leg straight out on the floor. Bend the knee of your other leg so your foot is flat on the floor.
2. Put your hands under your lower back to maintain the natural arch of your spine.
3. On an exhalation, lift your head, shoulders, and chest off the floor as though they were all connected. (Come off the floor just enough to feel tension in your muscles.) Don't bend your lower back, tuck your chin, or let your head tilt back.
4. Hold for 10 seconds and then slowly lower yourself down.
5. Complete five reps, then switch leg positions and repeat the sequence to complete the exercise.
1. Lie on your side with your upper body propped up on your arm, with your forearm on the floor and your elbow underneath your shoulder. Place your free hand of the top of your hip. Pull your feet back, so your knees are at a 90° angle.
2. Lift your hips off the floor so they are in line with the rest of your body and hold for up to 10 seconds. Try to maintain a straight line from your head to your knees. Slowly lower your hips back down to the floor.
3. Repeat five times, then flip to your other side and repeat the sequence to complete the exercise.
Variation: For a challenge, straighten your legs instead of bending them.
1. Get down on the floor on your hands and knees.
2. Raise your left arm and extend it forward as far as possible while simultaneously lifting your right leg and extending it straight behind your body. Keep both the raised arm and leg parallel to the floor. Ensure your hips are aligned with your torso and not tilted to one side.
3. Hold for 10 seconds and then return to the starting position.
4. Repeat five times, then switch to the other arm and leg and repeat the sequence to complete the exercise.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.