LATEST IN FITNESS AND HEALTH —
Our FIT journal.
Exercises for Healthy AND Stable Knees
Knee pain and instability are common issues, whether due to injury, age or an inactive lifestyle. Given the knees’ crucial role in supporting body weight and facilitating movement, keeping them strong and stable is essential for overall mobility and quality of life. Fortunately, there are exercises that can strengthen the muscles surrounding the knees, improve joint stability and reduce the risk of injury. Whether you’re an athlete, an active individual or someone recovering from knee issues, incorporating the following exercises can help maintain healthy, stable knees.
What is VO2 Max and How You Can Improve Yours
O₂ max is a term often thrown around in the fitness world, particularly in endurance sports like running and cycling. But what exactly does it mean, and why should you care about it? Simply put, VO₂ max, or maximal oxygen uptake, is the maximum amount of oxygen your body can utilise during intense exercise. It’s considered one of the best indicators of cardiovascular fitness and endurance. Whether you’re an athlete looking to push your limits or someone who wants to improve overall health, understanding VO₂ max and how to enhance it can help you optimise your fitness levels and performance.
The Benefits of Strength Training for Cardiovascular Health
In the realm of fitness, cardiovascular health is often associated with aerobic exercises like running, swimming or cycling. While these activities are undeniably effective in promoting heart health, strength training, which is traditionally seen as a muscle-building practice, also plays a crucial role in enhancing cardiovascular function. In fact, integrating strength training into a well-rounded fitness routine can offer substantial benefits to the heart, blood vessels and overall cardiovascular system.
How Personal Training Will Set You Up for Success
Personal training has become an essential service for people at all fitness levels, whether you're just starting out or trying to reach new heights in your fitness journey. With customised workouts, expert guidance and motivational support, personal training can provide a solid foundation for long-term success. This article explores how personal training sets you up for success, both physically and mentally, and helps you achieve your health and fitness goals.
How to Safely Increase Your Weight Lifting Max
Weightlifting is an empowering journey that combines discipline, strength and technique. For many lifters, increasing their maximum weight (also known as one-rep max or 1RM) is a key goal. However, safely increasing your max requires a balanced approach that prioritises injury prevention, muscle recovery and strength progression. Here’s a guide on how to safely increase your weightlifting max.
The Power of Pilates: Enhancing Flexibility and Core Strength
Pilates is a form of low-impact exercise, has been celebrated for its ability to enhance flexibility and build core strength. Developed by Joseph Pilates in the early 20th century, this method has grown in popularity across the globe, offering a balanced approach to physical fitness. Whether you're an athlete, a fitness enthusiast or someone simply looking to improve their overall health, Pilates provides a powerful tool for enhancing both flexibility and core strength.
Functional Fitness: Training for Everyday Life
In today’s fitness landscape, where intense workouts and aesthetic goals often dominate, a refreshing and practical approach has emerged: functional fitness. This training philosophy focuses not just on building muscle or losing weight but on improving the body's ability to perform everyday activities efficiently and safely. Functional fitness is about enhancing your quality of life by making daily movements easier and reducing the risk of injury.
HIIT vs. Steady-State Cardio: Which is Best for You?
When it comes to cardiovascular exercise, two popular approaches dominate the conversation: High-Intensity Interval Training (HIIT) and Steady-State Cardio. Each method offers distinct benefits, but which one is best for you? The answer depends on your fitness goals, preferences and physical condition. Let’s explore the pros and cons of both to help you make an informed decision.
Circuit Training 101: How to Design an Effective Total Body Circuit
Circuit training is a popular and efficient workout method that combines strength training and cardiovascular exercise to provide a comprehensive total-body workout. This form of exercise is ideal for those of all fitness levels, offering numerous benefits including improved cardiovascular health, increased strength, enhanced endurance, and effective calorie burning. If you're new to circuit training or looking to optimise your routine, this guide will help you design an effective total-body circuit.
Barre Basics: Sculpting Long, Lean Muscles with Ballet-Inspired Moves
In recent years, Barre workouts have surged in popularity, captivating club members with their promise of sculpting long, lean muscles through ballet-inspired exercises. Rooted in traditional ballet techniques, these workouts blend elements of dance, Pilates, and Yoga, creating a unique fitness regimen that emphasises grace, strength, and flexibility. If you're curious about the benefits and fundamentals of barre, read on to discover how these workouts can transform your body and elevate your fitness routine.
WHAT ARE THE KEY Fitness Trends of 2024
As we reach the midway point of 2024, the landscape of fitness and wellness continues to evolve, driven by new scientific insights, technological advancements and shifting societal attitudes. Here’s a comprehensive look at what’s trending and what’s falling out of favour in the world of wellness this year.
BUILDING CORE STRENGTH WITH PILATES
In the ever-evolving landscape of fitness, where new trends emerge almost weekly, Pilates has stood the test of time, offering a unique blend of strength, flexibility and mindfulness. Originating in the early 20th century, Pilates has become synonymous with core strength, and for good reason. This low-impact exercise regime emphasises controlled movements, alignment, and breath, making it a powerful tool for building a stable foundation for overall fitness.
10 TIPS To Stay Active and motivated During Winter
Staying motivated and active during the winter months can be a challenge, especially when the cold weather and shorter days make the idea of cosying up indoors all too appealing. However, maintaining an active lifestyle is crucial for physical health and mental well-being. Training in the club during winter offers a controlled environment where you can keep up with your fitness goals despite the outdoor chill. Here are some tips to stay motivated and make the most out of your workouts during winter.
Yoga for Strength and Flexibility: A Beginner's Guide to Asanas and Their Benefits
Yoga is an ancient practice that has evolved over thousands of years to promote physical, mental and spiritual well-being. Among its many benefits, yoga is particularly effective in enhancing strength and flexibility. This beginner's guide explores key asanas (poses) that can help you build these attributes and explains their benefits.
Kettlebell Workouts for Strength and Conditioning: Mastering the Swing and Beyond
Kettlebells have become a staple in strength and conditioning programs due to their versatility and effectiveness. Originating from Russia, these cast-iron weights resemble a cannonball with a handle, offering unique advantages for developing strength, endurance and functional fitness. Among the various kettlebell exercises, the swing stands out as a fundamental movement. However, there's much more to kettlebell training than just the swing. Here’s a comprehensive guide to mastering the kettlebell swing and progressing to more advanced exercises.
High-Intensity Interval Training: Maximising Calorie Burn in Minimal Time
In today's fast-paced world, finding time for exercise can be a challenge, however, High-Intensity Interval Training (HIIT) is a great solution for those seeking to maximise calorie burn in minimal time. HIIT is a workout strategy that alternates between short bursts of intense exercise and brief periods of rest or lower-intensity exercise. This method has gained popularity due to its efficiency and effectiveness in improving cardiovascular health, increasing calorie expenditure and boosting overall fitness levels.
zero to 5km: The Ultimate Beginner's Guide to Running
Embarking on a journey from not running at all, to being a 5km finisher can seem daunting, but with the right guidance and determination, it's entirely achievable. Running is not just about physical fitness; it's a mental challenge, a journey of self-discovery, and an opportunity to push your limits. Whether you're aiming to shed a few pounds, improve your cardiovascular health, or simply embrace a more active lifestyle, this guide is your ticket to success.
Unleashing the Power of High-Intensity Interval Training (HIIT)
In the realm of fitness, High-Intensity Interval Training (HIIT) has emerged as a powerful and efficient workout methodology, capturing the attention of fitness enthusiasts and professionals alike. Here, we delve into the fundamentals behind HIIT, chat about why it works, explore its myriad benefits, and identify who this style of training is best suited to.
Strength Training for Women.
Strength training has long been misunderstood when it comes to women's fitness. Myths and misconceptions have perpetuated the idea that lifting weights will make women bulky, unattractive, or overly masculine. These myths have deterred many women from reaping the incredible benefits of strength training. In this article, we'll debunk these myths and shed light on how strength training can empower women to transform their bodies and their lives.
Unlocking the Power of the Hack Squat.
In the realm of strength training and bodybuilding, squats are often considered the cornerstone exercise for building lower body strength and muscle mass. Among the various squat variations, the hack squat stands out as an effective and vital movement.
Building Muscle and Boosting Metabolism.
Strength training is a fundamental aspect of any well-rounded fitness routine. Not only does it help in building muscle mass and increasing strength, but it also plays a pivotal role in boosting metabolism and promoting overall fat loss.
Staying Fit and Healthy While Travelling.
Travelling doesn't have to mean putting your health and fitness on hold. In this article, we're diving into practical strategies and creative ideas to help you stay on top of your fitness goals, no matter where your adventures take you.
How to Get the Most Out of Your Cardio Workouts.
When it comes to maintaining a healthy heart and improving overall fitness, cardio workouts are key. However, to truly maximise the benefits, it's important to go beyond simply going through the motions.
Your mid-year fitness goal review.
At the start of 2023 we wrote an exciting journal article about how to set realistic goals for the year. The key takeaway from that article was to set SMART goals, specific, measurable, achievable, relevant and timely goals. It also outlined that there are a few other key steps to make sure you stay on track with your fitness goals, which include starting small and building from there, valuing consistency over intensity, being adaptable and sharing your goals with a friend or personal trainer. We’re now past the halfway point in 2023 and we thought that would be a great opportunity to look back on the first half of the year and see how far you’ve come along, and if you’ve struggled this is your reminder to be patient with yourself and get back into FIT and start working towards those goals.
So as we’ve said, as we’ve reached the midpoint of the year, this presents an opportunity to pause and reflect, and if need be review the fitness goals we set ourselves. When doing this it’s important to remember everyone’s fitness journey isn’t the same, and to be self-compassionate as we may need to make adjustments in order to reach our fitness goals.
Deadlifting: What it is and why you should add it to your workout week
If you’re looking into deadlifting but aren’t sure if it’s the workout for you then here is your beginner’s guide! Deadlifting is a compound exercise where strength, power, and muscle growth come together, and it might just be the exercise for you to take your fitness journey to the next level.
5 easy things to add to your routine to help your wellness.
Our wellness can sometimes fall to the wayside as we go about our busy lives, it’s easy to forget to prioritise it at times. To combat this we’ve put together a list of five small, manageable steps that can help your self-care.
Burn off those Easter chocolates with this ab burning workout
Easter is known for being a time when we celebrate with family, but most notably celebrate with chocolate, and often too many chocolates. But once the festivities are over, it's time to get back to work and burn off those Easter calories. We’ve put together an ab-burning workout that will leave you feeling strong, and take the guilt out of those treats.
20 minute glute workout
If you're looking to build a strong and toned backside, a targeted glute workout is the way to go. The glutes are some of the largest and strongest muscles in the body, and strengthening them can improve your overall athletic performance, and posture, and even reduce your risk of injury. We’ve put together a quick 20-minute workout that includes a combination of bodyweight exercises and resistance band exercises, designed to target all three glute muscles: the gluteus maximus, gluteus medius, and gluteus minimus.
A beginners guide to barre
When we talk about our Exhale Studio, we talk about Yoga, Pilates, Meditation and Barre. Today we’re going to focus on the last of those exercises, Barre. It’s gained a lot of popularity in recent years, and there are a few great reasons for that. Let’s dive in.
quick and easy functional fitness workout
What is ‘functional fitness’? We’ll functional fitness workouts have been gaining popularity in recent years, and for good reason, functional fitness, as the name suggests are workouts designed to improve overall fitness and make daily activities easier to perform by focusing on movements that mimic real-life situations. Let’s dive in and explore a functional fitness workout.
This Valentine’s Day mix it up with this couple's workout
Some couples get one another chocolates or flowers for Valentine's Day but this year why not try mixing it up with one of these couple’s workouts? If you and your significant other have committed to your fitness journey this year a couple’s workout is a fun way to work out together, push one another, and maybe even spark some friendly competition between one another. Let’s dive in and have a look at a few different workout options.
Get to know anaerobic fitness
You may be asking yourself, what in the world is Anaerobic exercise? It’s not an extremely common phrase so you may not have come across it just yet. To explain it simply, when we exercise we use two different forms of energy, one from oxygen, which is Aerobic exercise and one from breaking down glucose in our muscles, which is Anaerobic.
Immunity booster: things you can do to keep you healthy.
There’s not much worse than getting struck down with an illness, it’s even worse when you’re trying to build a consistent workout schedule. Just when everything is starting to click, you found classes you like, you feel yourself getting stronger, and sickness strikes and takes the wind out of your sails.
And while there is no one trick that solves everything there are a few things you can do with your nutrition that can help your immune system work effectively.
New Year, New You
If you’re one of the many people who begin their year with ambitious fitness goals we welcome you. Investing in your physical health is a massively positive step and we here at FIT want to help you along that journey. But it goes without saying that a lot of fitness New Year Resolutions struggle to maintain steam once the initial motivation wears off, we hope this isn’t the case for you, but one surefire way to ensure you achieve that New Year, New You resolution is to work with a PT. Scheduling a workout with a personal trainer once a week could be just what you need, and here are a few reasons why.
A Beginners guide to powerlifting
Are you new to weight training? Are you confused by all the different types of weight training you’ve heard people talk about? Don’t fret, that’s a very common question we get. As there are several different types of weight training, each focusing on a different specific goal, it can be hard to know where to start. Today we’ll focus specifically on powerlifting, what it is, what you get out of it, and if it’s right for you.
Set realistic fitness goals for the new year
As 2022 comes to an end we can look back at how far we’ve come this year, but it’s also a very popular time to look forward and think “this year I’ll…” ‘New Year, New Me’ is a very popular phrase in late December or early January, but by February 80% of those resolutions we set for ourselves have failed to stick. This month, as we look forward to the new year let’s work together to set realistic goals, that we can achieve together.
Don't skip leg day: A workout
“Don’t skip leg day”
We’ve seen that phrase everywhere, it’s a very common phrase because leg day is a very commonly ignored day in favour of upper body workouts. But leg day should be a very important part of a balanced workout plan and sets you up to have a strong foundation. Working your quads, hamstrings and glutes not only creates a strong, stable foundation it directly helps your core and upper body. Your lower body is a massive muscle group and helps you effectively do a variety of upper body movements like throwing or reaching overhead. So now let’s go through a great leg day workout that will get you that lower body burn.
Change Takes Time - Small Changes You Can Start Today
Sometimes, it can seem like switching to a healthy lifestyle is such a huge leap that it seems impossible. As a result, we can feel extremely unmotivated about even getting started. That, however, is the wrong way to look at it. You may recall the saying …
The journey of a thousand miles starts with a single step.
That is certainly true when it comes to building a healthy lifestyle. Just as you build a house one brick at a time, you develop a healthy lifestyle one habit at a time. In this article, I will lay out five small changes that you can start implementing today to transition to a healthier way of living.
5 Exercises to Flatten your Tummy
Flattening your tummy takes real education and commitment. It also requires a combination of methods. These need to include controlling your diet, doing calorie-burning cardio, and doing specific exercises to flatten the tummy.
30-Minute Intermediate HIIT Workout
High-Intensity Interval Training (HIIT) is a super time-efficient, high-energy form of exercise that will bring results fast. Whether you want to lose weight, increase your power and endurance and boost your anaerobic fitness, HIIT is a great way to do it.