7 Squat Variations to Use in Your Workouts

At AdMac Fitness we base our workouts around the big, multi-joint exercises such as squats, deadlifts, presses etc. They’re effective, efficient, safe and deliver the best results.

But too much of the same thing can get a little boring, so we need to add in variety.

In this blog post, we'll explore 7 squat variations that will not only challenge your body but also contribute to a well-rounded fitness regimen. These variations don’t need anything in the way of specialist kit, but they’ll give you a range of different challenges for your squat workouts.

Give them all a try and see how you get on!

Back Squat

We’ll start with the main squat most people know of - the back squat. It’s the classic and widely recognised squat variation that targets the quadriceps, hamstrings, glutes, and lower back.

To perform a back squat, position a barbell across your upper back and shoulders, with your feet shoulder-width apart. Lower your body by bending at the hips and knees, ensuring your knees track over your toes. The back squat is an excellent choice for building overall lower body strength and stability.

Coaching Tips:

• Keep your chest up and maintain a neutral spine throughout the movement.

• Descend until your thighs are parallel to the ground or slightly below for a full range of motion.

Front Squat

The front squat shifts the emphasis to the anterior (front) part of your legs, placing greater emphasis on the quadriceps and core.

To execute a front squat, position the barbell in front of your shoulders, holding it with a clean grip. Maintain an upright torso as you squat down, ensuring your elbows stay high. Front squats are fantastic for improving quad strength and enhancing overall posture.

Coaching Tips:

• Keep your elbows lifted to prevent the bar from rolling forward.

• Focus on maintaining an upright position to target the front of your legs effectively.

Split Squats

The split squat is a unilateral squat variation that targets each leg independently. Stand with one foot forward. The back foot is best elevated on a bench, which improves range of movement.

Lower your body into a lunge position, keeping the torso upright and the weight stable. Keep going until you reach a 90 degree bend in the front leg. The split squat improves balance, stability, and helps address muscle imbalances between your legs.

Coaching Tips:

• Lower your body until both knees are bent at a 90-degree angle.

• Ensure your front knee is directly above your ankle during the movement.

Jump Squats

Adding plyometric exercises like the jump squat to your routine can enhance power and explosiveness. These are excellent for developing athleticism and sporting prowess.

Start in a regular squat position and explosively jump upward, reaching for the sky. As you land, descend back into the squat position. Jump squats elevate your heart rate, burn more calories, and contribute to improved athletic performance.

Coaching Tips:

• Land softly, bending your knees to absorb the impact.

• Engage your core muscles for stability during the movement.

Goblet Squats

The goblet squat is a user-friendly variation that uses a kettlebell or a dumbbell held close to your chest. This squat variation is excellent for beginners and helps improve squat mechanics while engaging the core and upper body.

The dumbbell or kettlebell is kept in front of you, which engages the core throughout the movement. It also gives you a good ‘target’ to ensure full range is achieved. Keep squatting until your elbows reach the insides of your knees. That way you’ll know you’ve hit full squat depth.

Coaching Tips:

• Hold the weight close to your chest, with your elbows pointing down.

• Focus on maintaining an upright posture and keeping your chest lifted throughout the movement.

Spanish Squats

One of the most effective but forgotten about exercises is the Spanish squat. It is really simple to do, but it isolates the quads perfectly. It also helps to improve knee health.

Set yourself up by wrapping a band around a sturdy anchor point. A squat rack is ideal. Stand in the band, then walk backwards until the band is tight and supports the back of your knees. Sit into a deep squat, ensuring your knees don’t travel over the toes (unlike with other squats, where this is encouraged). Reach a 90 degree bend in the knee and repeat.

Coaching Tips:

• Make sure you use a strong enough band

• Don’t ‘fold’ at the hips - keep your chest up and bend to 90 degrees

Deficit Squats

These are a simple yet very effective variation on normal dumbbell squats. The idea of the deficit is to increase range of motion, which in turn gives the muscles more time under tension. This approach builds more muscle and strength,

The greater the deficit, the longer the range of movement. You just have to ensure you don’t lose form if you’re not flexible enough. Place two (or more if stacked) plates on the floor, about 8-12 inches apart. Place a foot on either plate stack with a dumbbell in the middle. Hold the dumbbell, then stand up with your back straight, keeping the dumbbell at arms length. Repeat for as many reps as required.

Coaching Tips:

• Keep your chest up throughout the movement

• Don’t stack the plates too high if you’re not very flexible

Conclusion

Incorporating a variety of squat variations into your workout routine ensures a comprehensive approach to lower body strength and overall fitness.

Experiment with these squat variations to keep your workouts challenging, engaging, and effective. Remember to prioritise proper form and gradually progress in intensity to achieve optimal results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

What are Negatives and how do they help to Build Muscle?

Some of the best muscle building techniques we have are the oldest. Whilst there’s always a new development or approach, the ones that have stood the test of time are often the best. In this blog post, we'll delve into ‘negatives’. A lifting tempo that helps to improve muscle building.

Carry on reading to learn what negatives are and explore how they play a pivotal role in muscle development.

Understanding Negatives

Negatives, also known as eccentric contractions, refer to the phase of an exercise where a muscle lengthens under tension.

In a typical resistance training movement, there are two primary phases: the concentric phase (muscle shortening) and the eccentric phase (muscle lengthening). Think of a squat - the eccentric phase is on the way down. The concentric phase is on the way up. It’s the same with the bench press and biceps curls too.

While many focus on the lifting or concentric phase, paying attention to the controlled lowering or eccentric phase can unlock a host of benefits for muscle growth.

How Do Negatives Work to Build Muscle?

1. Muscle Fibre Recruitment: Negatives target muscle fibres differently than the concentric phase. During the eccentric contraction, the muscle fibres are under tension while lengthening, leading to the recruitment of additional muscle fibres. This increased fiber engagement contributes to greater muscle activation and, ultimately, muscle growth.

2. Microscopic Damage and Repair: Eccentric training induces microscopic damage to muscle fibres. While this might sound counterintuitive, it is a crucial aspect of muscle adaptation. The body responds to this damage by initiating the repair process, leading to the synthesis of new muscle proteins and, consequently, muscle hypertrophy (growth).

3. Overcoming Plateaus: Incorporating negatives into your training routine can be a game-changer, especially if you've hit a plateau in your muscle-building journey. The heightened intensity and unique stimulus provided by eccentric training can break through stagnant periods and kickstart new muscle development.

How to Incorporate Negatives into Your Workouts:

1. Controlled Movement: Focus on the lowering phase of each exercise. Resist the urge to let gravity take over, and instead, control the movement. This controlled descent maximises the time under tension and enhances the effectiveness of the negative phase.

2. Slow Eccentrics: Deliberately slow down the eccentric portion of your lifts. For example, take 4-5 seconds to lower the weight during the exercise . This prolonged duration increases the intensity of the eccentric contraction and maximises muscle engagement.

3. Partner-Assisted Negatives: Enlist a workout partner to help you with the concentric phase of the exercise, allowing you to solely focus on the eccentric phase. This is particularly useful for exercises where you might struggle with the concentric portion, such as heavy bench presses. Using a spotter helps ti increase the safety of the exercise.

Negatives are often overlooked or forgotten about, but done correctly they can hold the key to unlocking new levels of muscle growth and strength.

By understanding and strategically incorporating eccentric training into your regimen, you can tap into the full potential of your muscles and overcome plateaus. Remember, the journey to building muscle is not just about lifting weights; it's about embracing the full spectrum of muscle contractions and providing your body with the diverse stimuli it needs.

Pay attention to negatives and enjoy the transformative impact they can have on your muscle-building.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

What is HIIT and why is it Important?

Since the 1970’s jogging craze, cardio was on the fitness menu. But like all things in fitness, new research, new results and different coaches force evolution. One of the biggest evolutions in cardiovascular fitness training was the advent of HIIT.

High-Intensity Interval Training (HIIT) has emerged as a game-changer.

HIIT is not just a fitness trend; it's a science-backed approach that offers numerous benefits for both fitness enthusiasts and beginners alike. In this blog post, we'll delve into what HIIT is and explore why it has become a cornerstone of modern fitness routines.

What is HIIT?

HIIT is a training technique that alternates between short bursts of intense activity and periods of rest or lower-intensity exercise. Unlike traditional steady-state cardio workouts, which involve maintaining a constant level of intensity, HIIT challenges the body to work at its maximum capacity for short intervals.

The typical structure of a HIIT workout involves performing high-intensity exercises for 20-60 seconds, followed by a brief rest or active recovery period. This cycle is repeated for a predetermined number of rounds, creating a time-efficient and highly effective training session.

Key Components of HIIT:

1. Intensity: The essence of HIIT lies in pushing yourself to your maximum effort during the high-intensity intervals. This level of exertion elevates your heart rate and engages multiple muscle groups simultaneously, maximizing calorie burn and promoting cardiovascular fitness.

2. Variety: HIIT is versatile and can be adapted to various exercises, including running, cycling, bodyweight exercises, and more. This diversity not only keeps workouts interesting but also prevents the body from adapting too quickly, ensuring continuous progress.

3. Adaptability: HIIT can be tailored to individual fitness levels, making it accessible for beginners and challenging for advanced athletes. The key is to find the right balance between work and rest intervals, gradually increasing the intensity as your fitness improves.

Why is HIIT Important?

1. Efficiency: One of the primary reasons for HIIT's popularity is its time efficiency. Busy schedules often deter individuals from engaging in regular workouts, but with HIIT, significant fitness gains can be achieved in as little as 20-30 minutes.

2. Calorie Burn and Fat Loss: The intense nature of HIIT not only burns calories during the workout but also triggers the afterburn effect, known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at an elevated rate post-exercise, contributing to fat loss over time.

3. Cardiovascular Health: HIIT has been shown to improve cardiovascular health by increasing aerobic capacity and reducing risk factors associated with heart disease. The combination of high-intensity efforts and recovery periods challenges the heart and lungs, promoting overall cardiovascular fitness.

4. Metabolic Benefits: HIIT has been linked to improvements in insulin sensitivity and metabolic health. The short bursts of intense activity can positively impact glucose metabolism, making it an effective tool in the prevention and management of conditions like Type 2 diabetes.

What is HIIT and why is it Important? Final thoughts…

High-Intensity Interval Training has transcended the realm of fitness fads to become a cornerstone of effective and time-efficient workouts.

Whether you're a fitness enthusiast looking to break through a plateau or a beginner seeking a quick and impactful exercise routine, incorporating HIIT into your fitness regimen can yield remarkable results. The key lies in finding the right balance, gradually increasing intensity, and enjoying the benefits of improved cardiovascular health, enhanced metabolic function, and efficient calorie burn.

So, lace up your trainers, get the heart rate monitor on, embrace the intensity and unlock the power of HIIT for a healthier and more active lifestyle.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Exercises that Work Well With High Reps

There’s an obsession in weight training with ‘heavier’. It’s always about lifting more weight, but what about more reps? Is there room in weight training for sacrificing the heavier weights and focussing on higher rep work?

It turns out that yes, there’s definite value in additional reps instead of weight - as long as you do it properly and shoot for failure.

These were the conclusions from a study titled ‘Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men’ by Schoenfeld et al.

In it the study group was divided into two. One group performed low weight, high rep work (25-35 reps per set), and the other performed heavier sets of 8-12. The workouts were full body, and the program lasted 8 weeks, with 3 sessions per week.

The study concluded…

‘The findings indicate that both high load and low load training to failure can elicit significant increases in muscle hypertrophy among well-trained young men’

This means that as long as you’re training hard, you can build significant muscle with both high and low loads. In fact, for the sake of variety, changing loading patterns, motivation and interest it could even be beneficial to mix things up occasionally.

8 exercises that work well with high reps…

This is a list of exercises that you can use with a high rep pattern to maximise muscle growth and connective tissue health.

Lunges

The bodyweight walking lunge is a great exercise to perform at high reps. It’a an exercise that requires no equipment, just space and effort. It’s unilateral, meaning it trains both sides. As far as functional leg exercises go, there aren’t many as good as lunges.

Aim for sets of 30 - always equal numbers, so both legs perform an equal number of reps.

Push Ups

The push up is one of the most famous exercises of all, and for good reason. There’s not much in the way of technique to learn and no equipment required. In terms of benefits, it builds chest, shoulder and tricep strength strength and helps to improve shoulder health by stretching the joint fully.

Try to build up to sets of 15+ reps.

Kettlebell Swings

The kettlebell swing is an excellent movement to perform high reps with. It builds posterior chain strength, so your back, glutes, hamstrings and calf muscles will all be strengthened. They’ll also be stretched at the same time, which helps mobility and injury prevention.

Pick a weight you can do 25 reps for.

Calf Raises

The calf raise is one of the more important but overlooked exercises there is. It’s a fantastic injury-preventer, especially for runners and people who do a lot of walking. Just make sure you use a full range of motion with each rep, and really go to absolute failure each set!

Aim for sets of 20+.

Reverse Hypers

The reverse hyper is a great exercise to combat the amount of sitting we all do. It’s a simple exercise to perform even if you don’t have a machine - you can use a bench, a Swiss ball or even the floor. Build up to high reps, use a full range of movement and add weight to press your strength.

Aim for sets of 15+.

Reverse Fly

The reverse fly might be one of the most important shoulder exercises of them all - especially if you drive a lot, work at a desk or do a lot of chest training. All of these movements encourage internal rotation of the shoulders, which can cause muscle imbalance and pain. The reverse fly helps to prevent undo these issues.

Aim for sets of 15+.

Inverted Rows

The inverted row is a very effective back exercise that cane performed well with relatively high volume. It’s still a tough exercise, but more people can achieve high reps here than they could with pull ups or chin ups for example. It’s a good way to train the back and biceps.

Aim for sets of 10+.

Bicep Curls

Bicep curls are another exercise that respond well to high volume sets. Many of the big name bodybuilders actually prefer high reps for biceps, Jay Cutler included. The lighter weight, high volume curl is a great way to work through a full range of movement and create a great muscle pump!

Shoot for sets of 15+.

High rep training - why you should be doing it

Incorporating a variety of rep ranges into a well-rounded training program is definitely something we at AdMac Fitness recommend.

Different rep ranges emphasize various aspects of muscle development, and a balanced approach can provide comprehensive stimulus for growth. Additionally, individual responses to training can vary, so what works well for one person may not be as effective for another. Tailoring your approach based on your goals, fitness level, and preferences is key.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

5 Tips to Help You Get a Great Workout in When the Gym is Busy

If you train with us at AdMac Fitness, you’re lucky enough to exercise in a private personal training studio, so you never have to wait for equipment!

But what if you train in a commercial gym, and you’re in the midst of the busy time of year when all of the new year’s resolution crowd pile in? It’s not easy to still get a solid workout in when you’re waiting around for kit, or having to share equipment with other people.

To help you combat the problems you’d have with a busy gym, here’s a few tips…

Plan Your Workout Ahead of Time

Before heading to the gym, plan your workout in detail. Know exactly which exercises you'll be doing, the order, and the equipment you'll need. This way, you can navigate the gym more efficiently, minimising the time spent waiting for equipment.

If you can grab a few items early doors (kettlebell, dumbbells, a mat) you can perform a whole body workout without having to use anything else.

Choose Off-Peak Hours

If possible, schedule your workouts during off-peak hours when the gym is less crowded. Early mornings or late evenings on weekdays might be quieter than peak hours after work. This reduces the competition for equipment and creates a more focused workout environment.

Lunch times are often good as well, while everyone else is at work. If your job offers this level of flexibility, use it!

Be Flexible with Exercises

Have alternative exercises in mind in case the equipment you need is occupied. For example, if the bench press is in use, you can opt for dumbbell presses or use resistance bands for a similar workout. Flexibility allows you to adapt your routine on the fly and keep your momentum going.

Having a few back up ideas is always a good move. Your mental exercise library can be a huge win for you here.

Utilise Supersets and Circuits

Incorporate supersets (performing two exercises back-to-back with minimal rest) or circuit training into your routine. This allows you to move between exercises efficiently and keeps your heart rate up, even if certain pieces of equipment are occupied. Plus, it's a great way to maximise your time and workload.

Keeping your training fast and efficient can see you cut your overall workout time down by a large percentage, meaning you can be in and out in much less time.

Communicate and Share

Don't be afraid to ask if someone is using a piece of equipment or if you can work in between their sets. Most people are willing to share, especially during busy hours. Just be courteous and respectful of others' time and workout space. This can create a more positive and cooperative atmosphere in the gym.

We’re all in the gym for the same reason, so lets cooperate and make it better for all.

Bonus Tip - Book a Personal Trainer

At AdMac Fitness we run all of our personal training and small group training from a private personal training studio in east London. It means we don’t have to wait for equipment or share the space with hundreds of other people.

By hiring a personal trainer (especially one working out of a private studio), you can ensure your workout is uninterrupted. Even if you think it’s out of your budget, speak to a PT to see what other options they might have available.

At AdMac Fitness we run small group classes, which is much more affordable for many people.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

5 Tips to Keep Your Fitness Resolution: Harnessing the Power of Personal Training

As the New Year unfolds, many of us embark on a journey to improve our health and fitness. However, maintaining those resolutions can be challenging without the right strategies in place.

In this blog post, we'll explore five practical tips to help you stay committed to your fitness goals, with a special emphasis on the transformative benefits of hiring a personal trainer. Follow these tips, and you’ll avoid being the cliche of starting a fitness regime, only to see it end a fortnight later!

Set Realistic and Attainable Goals

One of the common pitfalls in fitness resolutions is setting overly ambitious goals. While it's great to aim high, setting realistic and attainable milestones is crucial for long-term success. Break down your overarching goal into smaller, manageable steps, allowing you to celebrate achievements along the way.

If you’re not a regular exerciser, rather than demand 5 sessions per week from yourself right off the bat, maybe aim for 2. Build from a base.

Create a Consistent Routine

Consistency is key when it comes to fitness. Establishing a regular workout routine helps form healthy habits and makes it easier to stick to your resolution. Choose specific days and times for your workouts, making them non-negotiable appointments with yourself. Consistency breeds progress.

Put your workouts in your diary as appointments. Better still, hire a personal trainer because then you’ll have committed both your time and money. You’ll also be letting someone down if you cancel!

Diversify Your Workouts

Keep your fitness journey exciting by incorporating variety into your workouts. This not only prevents boredom but also challenges different muscle groups, promoting overall strength and endurance. Try a mix of cardiovascular exercises, strength training, and flexibility workouts to keep things interesting.

Maybe take up a sport, walk to work, join a new class. Keep things mixed and interesting, and you’ll enjoy the rewards.

Prioritise Nutrition and Recovery

Fitness resolutions are not solely about exercise; nutrition and recovery play pivotal roles. Ensure you're fueling your body with nutritious foods and allowing sufficient time for rest and recovery. A well-rounded approach to health includes adequate sleep, hydration, and mindful eating habits.

This could include improving your diet, adding supplements to your routine and home cooking more of your food.

Hire a Personal Trainer

Perhaps one of the most effective ways to stay on track with your fitness resolution is to enlist the expertise of a personal trainer. A qualified trainer can create a tailored workout plan based on your goals, fitness level, and preferences. They provide guidance on proper form, offer motivation, and adapt the program as your fitness improves.

The accountability and personalised attention that a trainer provides can be a game-changer in achieving and maintaining your resolutions. Speak to us at AdMac Fitness to see how we can help you achieve your fitness goals.

Keeping your fitness resolution…

Embarking on a fitness journey is a big deal to many people, and the success of it requires dedication and strategic planning.

Setting realistic goals, maintaining a consistent routine, diversifying workouts, prioritising nutrition and recovery, and enlisting the support of a personal trainer are all essential elements for success. Embrace these tips, stay committed, and watch your fitness resolution transform into a sustainable and rewarding lifestyle.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

What is Zone 2 Cardio and Why is it Important?

Over the last couple of years you may have heard more and more about ‘zone 2 cardio’, but what is zone 2 cardio and why is it important?

In this blog post we’re going to look at zone 2 cardio and understand why it can be helpful.

In the world of cardiovascular training, Zone 2 cardio has emerged as a crucial element for achieving optimal fitness and endurance. While many fitness enthusiasts are familiar with high-intensity workouts such as HIIT training, the importance of Zone 2 training often goes overlooked.

Understanding Zone 2 Cardio

Zone 2 cardio refers to a specific heart rate zone that falls within a moderate intensity range.

This zone is typically defined as 60-70% of your maximum heart rate. To determine your Zone 2 range, subtract your age-adjusted maximum heart rate from your resting heart rate and multiply the result by the desired percentage range (60-70%). The resulting number represents the heart rate you should aim to maintain during Zone 2 cardio.

So, for a 40 year old the formula looks like this…

• 220 - 40 = 180 (theoretical maximum heart rate)

• 180 x 0.6 = 108

• 180 x 0.7 = 126

So the 40 year old knows that their ‘zone 2’ cardio range for heart rate is between 108 and 126 beats per minute.

Why is Zone 2 Cardio Training Important?

Here’s a few of the benefits of adding some zone 2 cardio work into your training schedule…

Improved Aerobic Capacity

Zone 2 cardio primarily targets the aerobic energy system, which relies on oxygen to produce energy. By training in this zone, individuals can enhance their aerobic capacity, allowing for better endurance and stamina. Improved aerobic capacity is beneficial for various activities, from daily tasks to sports performance.

Efficient Fat Burning

Engaging in Zone 2 cardio promotes the utilization of fat as a primary energy source. This is particularly advantageous for those looking to manage their weight or enhance body composition. As the body becomes more efficient at burning fat, individuals may experience improved metabolic health and a reduction in body fat percentage.

Sustainable Long-Term Training

Unlike high-intensity workouts that can be challenging to sustain over extended periods, Zone 2 training is more manageable and can be maintained for longer durations. This sustainable approach allows individuals to build a solid aerobic foundation without the risk of burnout or overtraining.

Enhanced Recovery

Zone 2 cardio serves as an active recovery tool, aiding in the clearance of metabolic waste products and reducing muscle soreness. Integrating Zone 2 sessions into a training program can support overall recovery, ensuring that individuals are better prepared for subsequent workouts.

Heart Health Benefits

Training in Zone 2 has been associated with improvements in cardiovascular health. Regular engagement in this moderate-intensity zone can contribute to lower blood pressure, reduced resting heart rate, and overall cardiovascular well-being.

How to Incorporate Zone 2 Cardio into Your Routine

The beauty of zone 2 work is that it’s really easy to include in your training routine. You don’t need a personal trainer to help you with it - in fact it’s better using it outside of your training sessions with a PT, so you can focus on more technical work with them.

To integrate Zone 2 cardio into your fitness routine, consider activities such as brisk walking, jogging, cycling, or swimming. Monitoring your heart rate during these activities is essential to ensure that you stay within the designated Zone 2 range.

It’s a perfect ‘commuter cardio’!

Zone 2 Cardio - Final Thoughts

Zone 2 cardio is more than just a training zone – it's a key that unlocks a multitude of fitness benefits. By incorporating moderate-intensity workouts into your routine, you can enhance your aerobic capacity, optimise fat burning, and promote overall well-being.

It’s also really easy to do.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Unveiling the Power of Trap Bar Deadlifts - A Comprehensive Look at their Effectiveness

Deadlifts are one of the foundational exercises in strength training, promoting full-body engagement and muscle development.

The thing is, they’re often done in the same way - with a straight bar.

There are lots of variation in deadlifts though, if you’re winning to look. Among the various deadlift variations, the trap bar deadlift has gained significant popularity in recent years, and for good reason. This unique lift offers a range of benefits that make it an effective and versatile addition to any strength training regimen.

Here’s a few of the reasons you should be using trap bar deadlifts in your training…

Neutral Spine Alignment

One of the primary advantages of trap bar deadlifts is their ability to promote a more neutral spine position compared to conventional barbell deadlifts. The hexagonal shape of the trap bar allows the lifter to stand inside it, placing the load at their sides rather than in front. This positioning reduces the forward lean, decreasing stress on the lower back and minimizing the risk of injury.

Reduced Shear Forces

Traditional deadlifts, particularly with a straight bar, can exert significant shear forces on the lumbar spine. The trap bar's design allows for a more upright torso, distributing the load more evenly across the hips and knees. This results in reduced shear forces on the spine, making trap bar deadlifts a safer option for individuals with lower back concerns.

Increased Quadriceps Engagement

The trap bar deadlift places the lifter in a more upright position, leading to greater recruitment of the quadriceps. This increased activation of the front thigh muscles distinguishes trap bar deadlifts from traditional deadlift variations, making them an excellent choice for those looking to target the quads while still engaging the posterior chain.

Joint-Friendly Option

The hexagonal design also offers a more joint-friendly lifting experience. Traditional deadlifts can place considerable stress on the wrists, as well as the shoulders and hips. The trap bar allows for a more natural grip position, reducing strain on these joints and making it an accessible option for lifters with mobility limitations or previous injuries.

Versatility for All Fitness Levels

Trap bar deadlifts are suitable for lifters of all experience levels and fitness backgrounds. Whether you're a beginner looking to master proper lifting form or an advanced lifter aiming to break through plateaus, the trap bar accommodates various skill levels. The ease of use and reduced technical demands make it a valuable tool for building strength without compromising safety.

Greater Range of Motion

The design of the trap bar often allows for a greater range of motion compared to conventional deadlifts. This increased depth not only enhances muscle activation but also provides a more comprehensive workout for the lower body, targeting muscles from different angles and fostering overall development.

Trap Bar Deadlifts - Final Thoughts

Trap bar deadlifts offer a multitude of advantages that make them a standout exercise in the realm of strength training.

From promoting a neutral spine alignment to reducing shear forces and increasing quadriceps engagement, the trap bar deadlift provides a well-rounded and safe option for individuals of all fitness levels. As with any exercise, it's crucial to prioritise proper form and gradually increase the load to ensure a safe and effective workout.

Consider incorporating trap bar deadlifts into your strength training routine to experience the diverse benefits they bring to the table.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

How to Get Back on Track After a HUGE Christmas Dinner

If you ignored the tips in the last post and consumed enough food to feed an army, all is not lost!

I appreciate your only human, so I’d prepared in advance. Whilst I gave you a few tips to make your Christmas dinner kinder on you, I also half-expected a lot of them to be ignored!

So fear not, getting back on track after a massive Christmas dinner is easier than you think. I’ve got some helpful tips to help you recover and maintain a healthy balance…

Don't Feel Guilty!

The first step to regaining control after a huge Christmas dinner is to let go of any guilt. The holidays are a time to celebrate, and enjoying a big meal with loved ones is part of the tradition. Recognise that one extravagant meal won't undo all your hard work and healthy habits.

Instead of dwelling on guilt, focus on the positive memories created during the festivities. You had a great time - now let go of the guilt!

Go for a Long Walk

My preferred way to start the recovery is with some gentle movement. Nothing too hard - a long walk is perfect. It gets you moving for a while, loosens your joints and gives you plenty of fresh air.

Physical activity is a fantastic way to kickstart your digestive system and burn off some of those extra calories. Encourage family and friends to join you. Not only will it help with digestion, but it's also an excellent opportunity to enjoy the fresh air and continue the Christmas spirit!

Fast

Consider incorporating intermittent fasting into your post-Christmas dinner recovery plan. Give your digestive system a break by abstaining from food for a set period. This could involve skipping breakfast or having a late lunch the day after the big feast. Fasting can help regulate blood sugar levels and promote fat burning, providing a quick reset for your body.

You don’t have to fast all day. Skipping breakfast might be enough, or you may prefer to skip breakfast and lunch depending on how full you feel. Your body will tell you when it’s time to eat again!

Drink Plenty of Water

Staying hydrated is crucial after a heavy meal. Water helps flush out excess sodium, aids digestion, and supports overall well-being. Aim to drink at least eight glasses of water throughout the day following your Christmas dinner.

If you find plain water boring, infuse it with slices of cucumber, lemon, or mint for a refreshing twist. Herbal teas are another excellent option to soothe your stomach and keep you hydrated. I always keep in mind a saying ‘the solution to pollution is dilution’. Drink lots of water and you’ll help keep your body healthy!

Keep Food Choices Light

After a substantial holiday meal, it's wise to choose lighter, nutrient-dense foods for the next few days. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals. Opt for salads, soups, and grilled or steamed dishes to give your digestive system a break. These lighter options will provide the necessary nutrients without overloading your body with excessive calories.

It’ll make you feel much better, I promise!

Your Christmas Dinner Recovery Guide

Recovering from a massive Christmas dinner is about finding a balance between indulgence and healthy habits.

By letting go of guilt, staying active, incorporating intermittent fasting, drinking plenty of water, and choosing lighter foods, you can reset your body and get back on track after the holiday festivities. Remember, the key is moderation and making choices that support your overall well-being.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

5 Simple Hacks to Make Your Christmas Dinner Kinder on Your Health

I promise that this blog post isn’t a killjoy one, designed to rip all the fun out of your Christmas dinner! Instead, it’s a designed to give you a few ideas of how to really enjoy the best meal of the year, without falling victim to the cliched 10lb weight gain over Christmas.

The festive period is synonymous with indulgence, and Christmas dinner is often the center piece of the celebrations. What I’m about to show you here though is a way to still get the most from your dinner, without leaving you feeling like you’ve missed out.

While it's tempting to throw caution to the wind and indulge in rich, decadent dishes, there are ways to make your Christmas dinner kinder on your health without compromising on flavour.

In this blog post, we'll explore five simple hacks to ensure your holiday feast is both delicious and mindful of your well-being.

Load up on the Protein

Protein is an essential nutrient that plays a crucial role in maintaining muscle mass, supporting immune function, and keeping you feeling full.

Turkey, ham and beef are frequent visitors to the Christmas dinner table. If you’re that way inclined you might opt for goose. All of them provide a satisfying and nutritious base for your festive meal (as long as you’re careful to avoid the fattier cuts).

By prioritising protein, you'll not only support your overall health but also avoid excessive consumption of less nutritious options. In a 2008 study titled Protein, weight management, and satiety, researchers noted that a higher protein intake saw people feeling fuller and less likely to indulge in higher overall calorie consumption.

Add extra servings of vegetables

Vegetables are a powerhouse of vitamins, minerals, and fibre, making them an integral part of a balanced and healthy diet.

Elevate the nutritional value of your Christmas dinner by increasing the variety and quantity of vegetables on your plate. Brussels sprouts and colorful root vegetables can add both flavour and nutrition to your festive spread. The extra fibre will also contribute to a feeling of fullness, helping you resist the temptation to overindulge in less nutritious options.

You’ll increase the vitamin and mineral consumption, take up stomach space and keep the calorie intake down!

Boil or steam your vegetables

The cooking method you choose can significantly impact the nutritional content of your Christmas dinner. Boiling or steaming vegetables preserves their vitamins and minerals, ensuring that they retain their nutritional value. This gentle cooking approach also helps maintain the vibrant colours and flavors of the vegetables.

Choose these cooking methods for your side dishes to create a health-conscious accompaniment to your main course.

Of course this is an obvious hack to making a Christmas dinner healthier, but it shouldn’t be overlooked. When you consider that a single gram of fat contains 9 calories, adding that all over your vegetables can dramatically increase the amount of hidden calories you eat during the meal.

Reduce the booze intake

While a glass of wine or a festive cocktail can enhance the Christmas spirit, excessive alcohol consumption will take a toll on your health, your waistline and your self control around food!

Alcohol is calorie-dense and leads to overeating. To make your Christmas dinner kinder on your health, consider moderating your alcohol intake. Opt for lighter drinks, intersperse alcoholic drinks with water, go for shorter drinks (gin and slimline tonic for example), or lower alcohol content.

A 5% lager will contain around 240 calories per pint, whereas a 4% one will contain around 180 - this adds up over time. Additionally, if you were to drink bottle of lager it may be around 140 calories. These little switches make a difference.

Opt for a fruit-based dessert

Sweet treats are a staple of Christmas celebrations, but you can make healthier choices without sacrificing the joy of dessert.

Instead of opting for calorie-laden pies and cakes, consider a fruit-based dessert. Fresh fruit salads, fruit skewers, or a light sorbet can provide a refreshing and guilt-free conclusion to your Christmas feast. These alternatives offer natural sweetness and a burst of vitamins, adding a healthful twist to your holiday desserts.

You’re still part of the celebrations, you’re still getting a sweet hit, but at the same time you’re keeping calories low, consuming vitamins and minerals and adding fibre to your meal. Winner!

Final thoughts - Don’t ruin the fun!

With a little mindfulness and some simple tweaks, you can enjoy a great Christmas dinner that is kinder on your health. By prioritising protein, loading up on vegetables, moderating alcohol intake, opting for fruit-based desserts, and choosing healthy cooking methods, you can enjoy the festive season without compromising your well-being.

If you’re really worried that Christmas will see all of your hard work undone, you can relax by following these tips!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: 153-159 Bow Rd, London E3 2SE.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Suspension Trainers: A Comprehensive Look at their Fitness Benefits

Suspension trainers such as the TRX have gained popularity in recent years as versatile and effective gym equipment. These simple yet innovative tools offer a wide range of exercises that target various muscle groups, providing a full-body workout with minimal equipment.

During the lockdown, they were a god send for many. They allowed people without the space or budget to allow them to build a home gym a way to exercise effectively at home.

In this article, we will explore the reasons why suspension trainers are excellent items of gym equipment, supported by scientific research. These are some of the many reasons we at AdMac Fitness use them in our personal training and small group training classes.

Why suspension trainers are so effective…

Versatility and Full-Body Engagement

Suspension trainers, such as TRX, enable users to perform a multitude of exercises that engage multiple muscle groups simultaneously.

This versatility is crucial for individuals looking to maximise their workout efficiency. A research paper called MUSCLE ACTIVATION PATTERNS DURING SUSPENSION TRAINING EXERCISES published in 2017 showed that some exercises using suspension trainers result in greater muscle activation compared to traditional exercises, showcasing their ability to engage multiple muscles at once.

Core Stability and Functional Strength

One of the key benefits of suspension training is its emphasis on core stability. By creating an inherently unstable environment, suspension trainers force a greater degree of core muscle activation, relative to their ‘stable’ counterparts.

This isn’t just anecdotal opinion either - a paper from 2020 titled ‘Muscle activation in suspension training: a systematic review’ concluded that…

‘For the push-up, inverted row, prone bridge and hamstring curl in suspension, the activation of upper-body and core muscles ranged between moderate (21-40% maximum voluntary isometric contraction (MVIC)) and very high (>60% MVIC). Muscle activation in these same muscle groups was greater with suspension exercises relative to comparable traditional exercises, except for the inverted row.’

Adaptability for All Fitness Levels

This is more of a coaching point, but it’s relevant to all…

Suspension trainers are adaptable for users of all fitness levels. Whether you are a beginner or an advanced athlete, the adjustable nature of suspension training makes it easy to modify exercises based on individual strength and skill levels.

This means it’s a useful item that will last your entire fitness journey. Whether you’re a beginner or a seasoned pro, there’ll be plenty of value in suspension trainers for you and your workouts.

They Offer Instability Workouts

There’s a benefit that suspension trainers have over any other form of resistance work - they offer an unstable element to training. This doesn't just have strength benefits, it also has balance, skill development, coordination and confidence benefits.

Research around these benefits has been shown to offer improvements to the health, fitness and training programs of young and old alike. A study from 2013 titled ‘Instability Resistance Training Across the Exercise Continuum’ concluded that…

Instability conditions can impair force, power, and movement velocity while maintaining similar or providing greater core and limb muscle activation. Thus, Instability Resistance Training is highly recommended for youth, elderly, and recreationally active individuals and can be judiciously implemented into the training programs of highly trained athletes (eg, warm-ups and lower load phases of the periodised program).

They’re the Ultimate in Convenience…

This is a practical point. A suspension trainer is cheap, very light weight, is easy to store and offers a lot of training versatility.

You can throw one in a suitcase to give you a gym as you travel. You can store it in a drawer, and make your home a place where you can do some exercise. You can take it on a run with you, throw it over some goal posts or a tree in a park and add a resistance element to your training. They provide you with a huge array of workout options, and can cost as little as £20 if you pick up a cheap one.

There’s very few items of fitness equipment that offer that level of versatility at the price point.

Suspension Trainers - Final Thoughts

Suspension trainers have proven to be excellent items of gym equipment, offering versatility, full-body engagement, core stability, adaptability for all fitness levels, joint-friendly workouts, and increased range of motion.

Scientific research consistently supports the benefits of incorporating suspension training into fitness routines. That’s why at AdMac Fitness we believe in them as an excellent and very useful item of equipment for us in our work. Given we’re in the results business, if they didn’t work, we wouldn’t use them!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Simple Tweaks to Make Exercises More Challenging

As personal trainers we’re always going to be advocates for exercise, but sometimes our fitness routines can become stagnant.

If you've hit a plateau or are simply looking to add a new dimension to your workouts, consider making some simple tweaks to challenge your body in new ways. Here are five strategies to elevate the intensity of your exercises and keep your fitness journey challenging.

They’re all practical tips that you can apply to your workouts…

Use a Deficit for Pulls

One effective way to intensify your pulling exercises, such as deadlifts, snatch pulls or clean pulls is to incorporate a deficit.

A deficit involves placing your body in a position where your range of motion is increased, making the exercise more challenging. Usually you’ll do this by standing on a plate or block. This raises your body relative to the barbell, increasing the range with which you’re pulling.

This simple tweak has the effect of making an exercise harder, without having increased the weight you’re lifting. Here’s a video example of what it looks like…

Slow Down – Go with a Slow Tempo

Slowing down might be the key to unlocking new gains. Instead of rushing through your exercises, banging out rep after rep, focus on performing each rep with deliberate control.

A slower tempo increases time under tension, leading to greater muscle engagement and growth. This technique is particularly effective for resistance training exercises like squats, push-ups, and bicep curls. Experiment with a 3-4 second eccentric (lowering) phase and a 1-2 second concentric (lifting) phase to maximise the benefits.

Here’s what it looks like in real time…

Switch Reps for Time

Instead of counting reps, consider switching to a time-based approach for certain exercises. This modification challenges your endurance and stamina, pushing you to sustain effort over a set period. For instance, rather than aiming for 15 push-ups, try performing push-ups for one minute continuously. This shift in focus can be applied to various exercises, from planks to lunges, providing a fresh perspective and intensifying the cardiovascular aspect of your workout.

Use Unilateral Weights – Dumbbells and Kettlebells

Most exercises involve bilateral movements, where both sides of your body work together. Introduce a new level of difficulty by switching to unilateral exercises with dumbbells or kettlebells.

Unilateral training emphasises each side of your body unilaterally, promoting balance and stability while preventing muscle imbalances. Lunges, single-arm presses, and single-leg deadlifts are excellent examples of unilateral exercises that challenge your coordination and target muscles differently than their bilateral counterparts.

Reduce Rest Periods

While rest is essential for recovery, minimising rest periods between sets can significantly elevate the intensity of your workouts.

Shortening the rest intervals keeps your heart rate elevated, enhancing the cardiovascular benefits of your routine. Aim to gradually decrease rest times and maintain the intensity of your exercises. This approach is particularly effective for circuit training or high-intensity interval training (HIIT), where the focus is on keeping the body in constant motion.

If you wear a heart rate monitor at the same time, you’ll be able to see the impact it has on your cardiovascular system, and how many extra calories you burn. Furthermore, you’ll have your session done and dusted more quickly!

Incorporating these simple tweaks into your exercise routine can breathe new life into your workouts, prevent plateaus, and promote continuous progress. Remember to listen to your body, gradually introduce these changes, and enjoy the added challenge as you work towards your fitness goals.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Optimising Winter Workouts: The Science Behind Effective Warm-ups

As winter blankets the world in a frosty embrace, staying active becomes a challenging yet crucial endeavor. Cold temperatures can pose additional risks to our muscles and joints, making warm-ups even more vital for a safe and effective exercise routine.

In this blog post, we will delve into the scientific foundations of warm-ups and explore some evidence-backed tips to keep you warm, flexible, and injury-free during your winter workouts.

The Physiology of Cold Weather Exercise

Exercising in the cold carries its own risks, so we need to be aware of them. When we know what issues we’re dealing with, we can adjust our warm ups appropriately…

Muscle Contraction and Blood Flow

In colder temperatures, muscles contract more slowly, and blood flow to the extremities decreases. This can increase the risk of muscle strains and injuries during physical activity. Scientific studies, such as the one conducted by Dr. Michael J. Buono and his colleagues at the University of Connecticut highlight the importance of optimising blood flow for improved muscle performance in cold conditions.

Joint Functionality in Cold Environments

Cold weather can affect the lubrication of joints, reducing their flexibility and increasing the likelihood of injury. Research from the American Journal of Sports Medicine emphasises the need for tailored warm-ups to counteract these effects and ensure joint functionality during winter exercise.

The warm ups here are activity-specific. This means if you’re playing football outside, you’d want a different warm up to a cycling-based warm up for example.

Evidence-Based Warm-Up Strategies

So now we know specific elements of physiology that are impacted by the cold, we need to work around them. Here’s three evidence-based strategies to help your cold weather warm ups…

Warm Up With Dynamic Exercise

Start your winter workout with low-intensity activities and gradually increase the intensity. Once your body is warm, complete the warm up with high intensity movements. According to research, a high intensity warm up helps to prolong a performance improvement in cold weather conditions.

Wear Appropriate Thermal Clothing

Wearing appropriate thermal clothing can significantly impact your body's ability to maintain warmth. It’s really important to wear enough layers to allow you to safely exercise in the conditions you’re about to enter. Expecting to train or compete at your best when you’re dressed inappropriately will be a fools errand.

Wear layers - you can always take them off, whereas one thick layer leaves you in an all-or-nothing situation.

Conclusion:

In the realm of winter exercise, a well-structured warm-up is not just a routine but a scientifically proven necessity.

By understanding the physiological challenges posed by cold weather, and implementing evidence-based warm-up strategies, you can elevate your winter workouts to new heights of safety and effectiveness. Remember, the key to a successful winter exercise regimen lies in the fusion of science and practicality, ensuring that your body is ready to face the unique challenges of colder temperatures.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

5 Reasons You Should Join AdMac Fitness Small Group Training Classes

Over the last few years small group training has exploded in popularity. The problem is, a lot of them are really poor quality. They’re often delivered by under-qualified personal trainers who are just looking to maximise their profit.

The AdMac Fitness small group training product is different. We’re not a run of the mill small group traing offering. Our product has been carefully refined, practiced and perfected over our decade in business. The sessions aren’t delivered by newly-qualified personal trainers. They’re delivered by personal trainers with over a decade of experience.

If you’re looking for small group training East London, here’s 5 reasons to join the AdMac Fitness Groups…

They’re Properly Structured

The small group training at AdMac Fitness is well structured. These sessions are not just randomly thrown together.

We provide specialist strength sessions, and specialist conditioning sessions. These are designed to provide you with a thorough training experience. They leave no element of your fitness unchallenged. The sessions are properly planned and coached every time, so you get the maximum value from each one. You’ll have your technique guided by our personal trainers, and you’ll work hard each session.

Hard work leads to great results, so trust the process and enjoy the work!

There’s lots of Exercise Variety

In the AdMac Fitness small group training classes, you’re going to train like you haven’t done before. You’ll mix different exercises and develop different elements of your fitness. We’re not operating from the back of a van - we’re in a fully equipped, dedicated personal training studio in East London.

We can use different equipment, maximise space, adjust and change exercises and introduce new movements to your program. The benefit of small group training in a dedicated gym is we have options far beyond a typical group exercise program.

Limited Class Sizes

In the AdMac Fitness small group training program we limit our groups to 10 people maximum, so you’ll get attention. It’s not like a group exercise product where there’s 50+ people in the room.

This is one of the big differences between small group training and ‘group exercise’ or exercise classes. In those settings, the instructor is there simply to show you what to do. There’s no individual attention, no coaching and no specific guidance.

In a small group training class, you’re there to be coached as a group. The personal trainer isn’t merely setting the workout, he’s helping you to maximise it.

Great Prices

The AdMac Fitness small group training offers some of the most competitive pricing in the London fitness scene. You’re benefiting from experts personal trainers for way less than £20 per session.

Thanks to our subscription model, you’re able to attend lots of classes per week at an incredibly low fee. You’ll be working with personal trainers who would cost £50-£70 per hour if you booked them on an individual basis. Instead, you’ll benefit from their expertise and training methods for a fraction of the usual price.

Stability of Coaching

We’re a small team, so you’ll get to know the personal trainers and they’ll get to know you. The AdMac Fitness small group training sessions are delivered by our head coach, Adam. He’s assisted by Gian and Kie. You’ll build a comfortable relationship with your coaches, and they’ll develop an understanding of what you’re capable of in your training.

This means you’ll be pushed to your limits, but without doing anything silly. It squeezes the maximum value out of every session, getting you to your health and fitness goals faster. It’ll also help to keep you there over the long term. Consistency, hard work and great coaching are the keys to fitness success.

Class Time Flexibility

Our class timetable covers all days, all times of the week. It means that no matter what your schedule looks like, there’s a chance we’ve got a class available for you.

This helps you to ensure you get your workouts in, regardless of your schedule. We can fit you into classes in the morning, afternoon, evening or night. We run classes most days of the week, so there’s always an option available to you. If you’re worried that your work or social life will get in the way of your training, you don’t need to!

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Morning Routines - How they can Help You

In the hustle and bustle of modern life, finding moments of tranquility can seem like an impossible feat. Yet, there exists a hidden gem that has the potential to transform your days and elevate your overall well-being—the morning routine.

Beyond a simple series of tasks, a well-crafted morning routine can set the tone for the rest of your day and unlock a cascade of positive effects in various aspects of your life.

Whilst you may think there’s no point in a morning routine, or have a ‘yeah but my life doesn’t allow for that’ attitude, read this post and see if you can have your mind changed. Whilst the mornings that the California based influencers preach are a pipe dream for most, there’s possibly a way to create more space in your mornings with a little planning.

Morning Routines - How they help

Most people think that a morning routine is just about indulgence, and giving you time to relax ahead of the day. Whilst that works for some, arguably a better way to look at a morning routine is to ‘set up’ your day. By getting ahead of your tasks, you’ll free up more time for a relaxed day.

Here’s a few ways a morning routine can help you…

Boosting Productivity and Goal Achievement

Successful individuals often attribute their achievements to disciplined morning routines. By establishing a set of activities that align with your goals, you can kickstart your day with purpose and direction. Whether it's dedicating time to work on a passion project, setting specific goals for the day, or engaging in strategic planning, a morning routine enhances productivity and creates a roadmap for success.

You might be able to make a lunch, check emails, schedule your day etc without distraction. That could free up time later.

Physical Wellness: Nourishing the Body and Soul

A morning routine is an opportune time to prioritise physical well-being. Incorporating activities like exercise, a nutritious breakfast, and hydration into your morning can jumpstart your metabolism, increase energy levels, and promote overall health. Physical wellness is not only vital for your body but also has a profound impact on your mood, enhancing your ability to tackle the day with enthusiasm.

If you get your workout done early, you’ll have more energy throughout the day and will save time in the evening.

Cultivating Consistency and Discipline

Consistency is the key to success in any endeavor. A well-established morning routine fosters discipline by creating a structured start to each day. The act of consistently adhering to your routine instills a sense of accomplishment and builds the foundation for long-term success. Over time, the discipline cultivated in the morning extends its influence into other areas of your life.

If you’ve already created the foundations of a great day in the morning, you start with a positive mindset. Clearing email, making lunch, exercising… By 9.00 am you’ve already achieved plenty!

How to create time for a morning routine…

You might look at your life and convince yourself you’ve not got time for a morning routine. That might be right, but it makes a couple of big assumptions…

1. A morning routine takes a lot of time

2. You’re currently running your life in the most optimal way possible

A morning routine doesn’t have a set time frame. It could be 10 minutes or 2 hours. It’s just designed to help set you up for the day.

Here’s an example of a morning routine that could work…

• 6.30: Wake up, get dressed

• 6.45: Coffee, make breakfast (if you have one) and lunch for the day

• 7.00: 45 Minute workout

• 7.45: Shower, get ready for work

• 8.15: Check email, schedule your day (personal and professional)

• 9.00: Start work

Now of course this is an example, and it might not work for you. A version of it might do though. If you followed something like this, you’ve already achieved a good number of important and helpful tasks for the day. Tasks that will make you fitter, healthier and more productive. They’ll also save you time later on, giving you your evening back!

It’s individual to your circumstances. You might have kids to consider, in which case a morning workout possibly isn’t an option, but the rest would be. It might mean you have to get up earlier, but that would be paid back by an earlier night in the evening.

The point is, don’t dismiss the idea of a morning routine as a waste of time. Done correctly, there’s plenty of benefits of a morning routine.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

The Science of Exercise: How Physical Activity Defies Aging

One of the more overlooked benefits of exercise is its impact on how well we age. We focus on the weight loss, strength improvement, cardiovascular benefits of exercise, but how do these pertain to ageing?

In this article, we’re going to take a look. We’ll also share with you all of the supporting studies, so you’ll see how and why we can make these claims…

Aging is an inevitable part of life, but there are ways to slow down the clock and maintain a youthful and healthy body. One of the most effective anti-aging strategies is regular exercise. In this evidence-based article, we will explore the scientific evidence supporting the idea that exercise is a powerful anti-aging tool.

We will provide links to studies that demonstrate the various ways in which physical activity can help defy the aging process.

Exercise Preserves Muscle Mass

As we age, we tend to lose muscle mass and strength, a condition known as sarcopenia. Regular exercise, particularly resistance training, has been shown to counteract this age-related muscle loss. Studies like this one published in the Journal of Strength and Conditioning Research have demonstrated that resistance training can increase muscle mass, strength, and functional capacity, even in older adults.

Study - Resistance Training and Muscle Mass

Exercise Boosts Bone Health

Aging is often associated with a decrease in bone density and an increased risk of fractures. Weight-bearing exercises, such as running and weightlifting, have been shown to improve bone density. A study in the journal Osteoporosis International highlights the positive impact of weight-bearing activities on bone health.

Study - Weight-bearing Exercise and Bone Health

Exercise Enhances Cardiovascular Health

Aging is a major risk factor for heart disease. Regular aerobic exercise has numerous cardiovascular benefits, including reducing the risk of heart disease, improving cholesterol levels, and lowering blood pressure. The American Heart Association has compiled extensive research on the cardiovascular benefits of exercise.

American Heart Association - Physical Activity and Cardiovascular Health

Exercise Supports Brain Health

Cognitive decline is a common aspect of aging, but exercise can help preserve brain function. Research published in the journal Neurology has shown that regular physical activity is associated with a reduced risk of cognitive decline and dementia in older adults.

Study - Exercise and Cognitive Function

Exercise Reduces Inflammation

Chronic inflammation is a contributing factor to many age-related diseases. Exercise has been shown to reduce systemic inflammation. A study in the journal Brain, Behavior, and Immunity provides evidence of how exercise can modulate the body's inflammatory response.

Study - Exercise and Inflammation

Exercise Improves Telomere Length

Telomeres are protective caps on the ends of chromosomes that naturally shorten with age. Shortened telomeres are associated with cellular aging and increased disease risk. A study published in the journal JAMA Internal Medicine found that regular exercise is associated with longer telomeres, suggesting that exercise may slow down cellular aging.

Study - Exercise and Telomere Length

Exercise and Ageing - Final Thoughts

The scientific evidence is clear: exercise is a powerful anti-aging tool that can positively impact multiple aspects of our health.

From preserving muscle and bone mass to enhancing cardiovascular and cognitive function, exercise offers a multitude of benefits that can help us defy the aging process. As we age, maintaining an active lifestyle becomes even more important. Hit the gym, or engage in your favourite physical activities – your body will thank you for it as you continue to age gracefully.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Elevate Your Fitness Journey with Small Group Training at Admac Fitness

The most recent addition to the AdMac Fitness services line up is our small group training classes.

Available on a subscription basis, the small group training takes place in our private personal training studio in Bow, East London. We use our tried and tested training methods to help people get into fantastic shape, without having to work one to one with a personal trainer.

The program takes the form of three small group training sessions per week - 2 strength sessions, and one conditioning session. The workouts are designed to hit all of the training elements you need to, without taking up your entire week!

Who should consider the small group training at AdMac Fitness?

Almost everyone would benefit from structured, progressive training under the watchful eye of a personal trainer. This means the short answer is… Anyone! But here’s who might benefit the most…

Someone who is tired of the same old workout routine that lacks motivation and accountability, or is looking for a more personalised fitness experience without the cost of one-on-one training. Perhaps you have always fancied pushing yourself, or adding structure to your training? Maybe you want to see how group sessions would benefit you? You’ve never worked with a personal trainer, but have been interested to try. Maybe you want a little extra technique help, without needing a dedicated coach?

If you tick these boxes, the Admac Fitness Small Group Training programs is perfect for you.

What Is Small Group Training?

Small Group Training (SGT) is a fitness format that combines the individualised attention of personal training with the motivation and camaraderie of working out in a group. AdMac Fitness SGT are programs designed to cater to a variety of fitness levels and goals, making it accessible to everyone.

Here are some of the many benefits of small group training at Admac Fitness…

Personalised Attention

One of the standout features of Admac Fitness's Small Group Training is the personalised attention you receive. The small class sizes (maximum of 10 people) mean that trainers can focus on your specific goals and provide guidance tailored to your fitness level. Whether you're a beginner or a seasoned athlete, you'll receive the support you need to excel.

Accountability and Motivation

Accountability is a key factor in achieving and maintaining fitness goals. With Small Group Training, you're not just another face in the crowd. The group dynamic encourages camaraderie and friendly competition, spurring you to push your limits and stay consistent. You’ll also feel like you want to progress at the rate of the group, so you’ll work harder for longer in a group setting than you would if you trained alone.

Cost-Effective

While one-on-one personal training can be out of some people’s budgets, Small Group Training at AdMac Fitness offers a more budget-friendly alternative without sacrificing quality. You get the benefits of personalised instruction at a much lower price point. Depending on the package you pick, you’ll be able to enjoy the classes for way less than £10 per session - a steal in London!

Our prices are…

• £140 for 2 sessions per week

• £160 for 3 sessions per week

• £180 unlimited sessions per week

Variety of Workouts

AdMac Fitness's SGT programs offer a variety of workouts, ensuring that you stay engaged and challenged. We include strength and conditioning sessions, so there's something for everyone. This variety helps prevent workout plateaus and keeps your fitness journey interesting.

Expert Trainers

At AdMac Fitness, you'll have access to certified trainers with years of experience in the fitness industry. The small group training is led by Adam, with support from Gian and Kie. They are well-equipped to guide you, answer your questions, and provide expert advice to help you reach your goals.

AdMac Fitness has the best personal training team in East London, and our members know why.

Social Interaction

In addition to improving your physical health, Small Group Training also promotes social interaction. You'll have the opportunity to meet like-minded individuals who share your passion for fitness. The sense of community can be incredibly motivating and make your fitness journey more enjoyable.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

AdMac Fitness's Small Group Training programs offer a fantastic way to elevate your fitness journey. With personalised attention, accountability, variety, and expert trainers, you'll be well on your way to achieving your fitness goals in a supportive and motivating environment.

If you're ready to take your fitness to the next level, don't hesitate to explore the Small Group Training options at Admac Fitness – your path to a healthier, stronger, and happier you.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

You've Got a Cold... What Now?

This is the second part of our mini-series on the common cold. Part 1 was about cold prevention. In this article, we’re going to focus on what to do if you’ve actually caught the cold.

We’ll include evidence-based information on how to relieve yourself of the symptoms as quickly as possible.

As we know, the common cold is a highly prevalent viral infection that affects millions of people worldwide each year. While it is generally a self-limiting illness, its symptoms can be quite uncomfortable and disruptive to daily life.

Here we’re going to explore what to do if you catch a cold, focussing on symptom management and recovery.

First stage of a cold

The sore throat, a runny nose, general aching… once the first signs of a cold kick in, you know you’ve got it and there’s no going back. Despite that, now is the time to act to prevent the cold taking a deep-rooted hold, and sticking around for longer than necessary. Follow these steps in the early days…

Stay Hydrated…

Drinking plenty of fluids, such as water, herbal teas, and clear broths, can help relieve symptoms and prevent dehydration. Proper hydration also helps to thin mucus and keep the throat moist. Despite the rumours, there’s no clear evidence that suggests dairy increases mucus production.

Fast…

In the early stages of a cold, you’re likely to feel aching and pain across your body. Much of this is down to inflammation as your body fights infection. By fasting 24-48 hours, you can help to reduce your inflammatory response, easing your pain. It can also help your body deal with the cold more effectively. Fasting has been shown to help reduce inflammation in a general sense, helping with other conditions too.

Take Over-the-Counter Medications…

Several over-the-counter (OTC) medications can help alleviate cold symptoms. Evidence suggests that OTC pain relievers like ibuprofen and acetaminophen can reduce fever and alleviate body aches. Decongestants and antihistamines can provide temporary relief from congestion and runny nose, but their effectiveness varies among individuals.

Honey for Coughs

Honey has been shown to be effective in alleviating cough symptoms, particularly in children. A spoonful of honey can provide relief from a sore throat and reduce the frequency and severity of coughing. According to research, the effectiveness of cough medicine is effectively zero.

After a few days…

By acting early, you’re likely to have reduced the severity of the cold. The combination of fasting, staying hydrated and consuming the correct medication will help ease the symptoms. The rest of the cold can be taken care of this way…

Rest and Sleep

Rest is crucial for recovery from a cold. Adequate sleep allows the body to allocate resources to the immune system, helping it fight off the virus more effectively. Aim for a full 7-10 hours of sleep every night. Avoid caffeine and alcohol to help you sleep better.

Nutrition

Maintaining a well-balanced diet with plenty of fruits and vegetables is essential for providing the body with the necessary nutrients to recover from illness. Some studies suggest that certain vitamins and minerals, such as vitamin C and zinc, may have a modest impact on reducing the duration and severity of cold symptoms.

Follow this advice and we’re sure you’ll be back not he mend as soon as possible. You certainly won’t be suffering one of the dreaded 4 week colds! As with anything, avoiding the a cold is the best solution, but should you get one, follow these tips. You’ll be glad you did…

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

Foods to Improve Immunity - Keep Winter Illness at Bay

Winter is just around the corner. While it's a season many of us look forward to because of Christmas parties, lots of food and drink etc, it's also a time when the risk of catching a cold or the flu tends to increase.

Despite the risks, there are several effective nutrition strategies to bolster your immune system and fend off winter colds. By consuming the right foods that support your immunity, you’ll go some way to helping your immune system stay resistant to colds, flu and COVID.

In this blog post, we'll explore the foods you can incorporate into your diet to boost your immunity and stay healthy during the winter months…

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are renowned for their high vitamin C content. Vitamin C is a potent antioxidant that helps your body fight off infections. It boosts the production of white blood cells, which play a crucial role in your immune system's defence against illnesses. It also helps to regulate inflammation, which can impact how you feel during infection.

Incorporate these fruits into your diet to ensure you're getting your daily dose of vitamin C.

Berries

Berries such as strawberries, blueberries, and blackberries are packed with vitamins and minerals that support a healthy immune system. They are rich in flavonoids, which have been shown to reduce the risk of upper respiratory infections. Whether you enjoy them as a topping for your morning cereal, in smoothies, or as a healthy snack, berries are a great addition to your winter diet.

A strong body of research has pointed towards berries being full of antioxidants, as well as contributing to overall health.

Garlic

Garlic is not only a versatile and flavorful ingredient in many dishes, but it also has immune-boosting properties. It contains allicin, a compound with potent antimicrobial and anti-inflammatory effects. Garlic can help reduce the severity and duration of colds and flu. Incorporate fresh garlic into your cooking or consider taking garlic supplements to reap its immune-boosting benefits.

Research shows that garlic appears to enhance the functioning of the immune system by stimulating certain cell types, such as macrophages, lymphocytes, natural killer (NK) cells, dendritic cells, and eosinophils.

Ginger

Ginger is well-known for its anti-inflammatory and antioxidant properties. It can help soothe sore throats, reduce nausea, and decrease inflammation in the body. Enjoy ginger tea, add it to your soups, or include it in stir-fries for a comforting and immunity-boosting winter experience.

As an immune-boosting aid, ginger has been known about for centuries. The research now shows that the effects of ginger are more powerful than first thought, and it has even been linked to cancer prevention by some studies.

Yogurt

Probiotic-rich foods like yogurt contain beneficial bacteria that support a healthy gut. A strong gut microbiome is closely linked to a robust immune system. Choose yogurt with live cultures, as they can help maintain a balanced and resilient immune response. You can also consider other probiotic sources like kefir, sauerkraut, and kimchi.

For a long time the evidence was inconclusive, but emerging evidence illustrates that yogurt consumption improves immune function through gut-mediated mechanisms. Yogurt bioactives impact the immune system by modulating the gut microbiota, intestinal barrier, and immunocytes in the gut and other tissues.

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are loaded with essential vitamins like vitamin A, C, and E, as well as antioxidants and fiber. These nutrients help fortify your immune system by supporting the production of immune cells. Add these greens to your salads, smoothies, or sauté them as a side dish.

This will come as no surprise to anyone, but it’s worth reminding us all to eat our vegetables!

Nuts and Seeds

Nuts and seeds are great sources of vitamins, minerals, and healthy fats that contribute to overall well-being. Almonds, sunflower seeds, and hazelnuts contain vitamin E, which is essential for maintaining a healthy immune system. A handful of nuts or seeds as a snack or a sprinkle on your morning yogurt can be a nutritious addition to your diet.

Final thoughts…

To stay healthy and ward off winter colds, it's essential to focus on boosting your immunity through proper nutrition. By incorporating these immune-boosting foods into your winter diet, you can give your body the tools it needs to fend off colds and flu.

Alongside a balanced diet, remember to get regular exercise, maintain good hygiene, and get enough rest to keep your immune system in top shape throughout the colder months. With these healthy habits, you'll be better equipped to enjoy winter without the inconvenience of seasonal illnesses.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.

5 Benefits of Lunges in Your Training Program

When it comes to building a well-rounded and effective training program, lunges should be a staple exercise in your arsenal. The AdMac Fitness personal trainers believe in lunges so much that they’re a fundamental exercise in AdMac Fitness training programs.

Lunges are a versatile and dynamic movement that offer a wide range of benefits for your fitness journey. Whether you're a seasoned athlete or just starting your fitness routine, lunges can play a crucial role in achieving your goals.

In this blog post, we'll explore five key benefits of incorporating lunges into your training program…

#1 Improved Lower Body Strength

Lunges are a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calf muscles.

By performing lunges regularly, you can develop greater lower body strength. This increased strength not only enhances your athletic performance but also aids in everyday activities like climbing stairs, carrying heavy objects, or simply walking with better stability and confidence.

#2 Enhanced Balance and Stability

One of the lesser-known benefits of lunges is their ability to improve balance and stability. Lunges require you to engage your core muscles to maintain proper form and prevent yourself from toppling over. This increased core activation translates into better balance and stability in various activities, reducing the risk of injuries from trips and falls.

This is a huge benefit for people coming back from injuries and can help prevent further problems developing in future.

#3 Improved Functional Movement Patterns

Lunges mimic many everyday movements, making them highly functional. Whether you're bending down to pick something up, stepping up onto a curb, or pivoting in sport, lunges can help you better perform these real-world activities with improved biomechanics. By incorporating lunges into your training program, you can make your body more adaptable to the demands of daily life.

Good basic movement patterns improve all aspects of life from a health and injury prevention point of view, so they’re worth working on.

#4 Improved Joint Health

Lunges can be a more joint-friendly alternative to high-impact exercises like squats or plyometric movements. When performed with proper form, lunges can help to strengthen the muscles around your knees and hips, which can reduce the risk of joint pain or injury. This makes lunges a valuable exercise for individuals of all fitness levels, including those with pre-existing joint concerns.

Strong muscles mean strong joints, so work on these elements of your fitness if you want to ease the effects of, or reduce the risk of developing joint issues.

#5 Muscle Imbalance Correction

Muscle imbalances, where one side of your body is stronger or more developed than the other, can lead to discomfort and injury. Lunges can help correct these imbalances by allowing each leg to work independently. This promotes muscle symmetry and reduces the risk of overcompensation, which can lead to overuse injuries in the long run.

This muscle imbalance correction is a surefire way to help your overall strength and stability improve.

To maximise the benefits of lunges in your training program, remember to start with proper form, gradually increase the intensity, and include variations like walking lunges, reverse lunges, or lateral lunges. Additionally, you can incorporate additional resistance through dumbbells, barbells, or kettlebells for added challenge.

Lunges are a versatile and effective exercise that offers a multitude of benefits for your training program. They enhance lower body strength, improve balance and stability, promote functional movement patterns, contribute to joint health, and help correct muscle imbalances.

Whether you're looking to boost your athletic performance or simply stay active and healthy, lunges are an essential addition to your fitness routine. Don't overlook this powerhouse exercise, and watch your fitness goals become more achievable than ever.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.