The personal trainers at Gym Plus work hard to motivate their clients and share fitness secrets to help them achieve their goals faster. They monitor movements closely to ensure clients are executing the correct form and technique when exercising in the gym. Additionally, they can create personalised fitness plans for clients that often includes a health and nutritional plan.
We asked the personal trainers at Gym Plus Ballsbridge to share some of their best kept fitness secrets to help you feel and perform better than ever. The one thing they all recommend is implementing a holistic approach to fitness. A plan that encompasses the physical, emotional, mental and spiritual well-being of the person. Here are 5 fitness secrets from our expert personal trainers to help you get more from your workout….
1. Ensure your skeletal system is aligned
This is something we generally don’t give much thought to when beginning an exercise programme for the first time or altering an old routine. And skeletal alignment isn’t a problem for most of us until a persistent ache develops into a chronic pain. However, sitting for long periods hunched over a desk, slouching and sleeping in a bad position can all weaken our muscles and bones over time.
“It is important to achieve proper alignment to get the most out of your workout. If you don’t have your body’s muscles and bones in the right place, any misalignment will be exacerbated each time you perform an exercise” – says Debbie.
And this, in turn, can cause long-term problems. It can also increase the risk of injury and affect the body’s core strength.
Furthermore, if all your bones are where they should be your muscles work harder. We recommend seeing a doctor or chiropractor to determine correct alignment. You can also incorporate Yoga and Pilates moves and massage techniques into your fitness plan. All of which promote skeletal alignment.
2. Focus on improving your aerobic capacity
Another fitness secret from our experts at Gym Plus Ballsbridge is the better your aerobic conditioning, the harder you can push yourself during exercise. Aerobic capacity refers to the maximum amount of oxygen consumed by the body during intense exercises, in a given time frame. Boosting your aerobic capacity aids the blood flow of oxygen and nutrients to the muscles.
“Regardless of your fitness goal, improving aerobic capacity can help you get there faster. Whether you want to lose weight, build strength or tone up, aerobic capacity will help you achieve it.” – Damien
Our personal trainers work with clients to ensure their fitness programme consists of at least 20-40 minutes 2-3 times a week of steady-state cardio.
3. Choose Workouts that Work Harder
The next fitness secret from the PTs is you don’t have to spend hours at the gym to get the most out of a workout. Instead, try High-intensity interval training (HIIT) or circuit training. It is not only highly effective at burning calories but can improve your aerobic capacity – as we talked about above.
“You can achieve a great workout in 45 minutes and have your cardio and strength training done. These types of classes such as HIIT, Bootcamp or XFIT are perfect for a total body workout. Any type of class where you perform cardio in between strength training “
Essentially, you are getting your heart rate up high and your body has to work harder to bring it down. Which results in burning more calories. Furthermore, your metabolism stays in a heightened state for hours afterwards, meaning you continue to burn calories throughout the day/night.
However, our personal trainers recommend limiting these types of workouts for clients. They will advise no more than three of these sessions per week. Although highly effective, they can also cause illness or injury by overtraining.
“We work with our clients to ensure they are conditioned for these types workouts. Focusing on form and technique to avoid injury. With an emphasis on mobility training and core strength.” – Debbie
4. Work on de-stressing
Another health secret is to work on de-stressing for a healthier body and mind. Going to the gym is a great way to de-stress. However, in addition to physical exercise, our personal trainers recommend working on exercising the mind for your health. One of the easiest ways to do this is through breathing exercises.
“The stress hormones are held in the abdomen , so as you breathe you release the stress levels and let your systems, such as the work more efficiently. This can also help improve your sleep, which is often affected by stress.” – Debbie
Slow, smooth breathing is a great way to calm stress and activate the rest system. Do this every day to help de-stress. One such exercise is:
- Relaxing the shoulders
- Inhaling for 5 counts
- Exhaling for 5 counts
- Focus on your breath for at least 30 seconds
5. Stay hydrated
And the last fitness secret the personal trainers at Gym Plus Ballsbridge want to share is, to stay hydrated. Water is essential to our health with 60% of our bodies made up of it. It’s responsible for a range of bodily functions and helps to eliminate toxins from the body. It also provides natural lubrication for our joints.
“It’s crucial to pre-hydrate to boost your performance. Likewise, it is important to drink water after exercising as it plays a role in the body’s recovery process.” -Damien
We recommend drinking:
- 17 to 20 ounces of water 2 to 3 hours before exercising
- Another 8 ounces during your warm-up (or 20 to 30 minutes before exercising)
- 7 to 10 ounces every 10 to 20 minutes during exercise
- And 8 ounces of water within 30 minutes after exercising
Finally, it can seem daunting (and expensive) when deciding to hire a personal trainer. But it’s often the best way to maximise your workout, master your technique and ultimately reach your fitness goals faster. All of our personal trainers are EQF Level 4 qualified and are members of the Register of Exercise Professionals.
If you are interested in hiring a personal trainer at Gym Plus and unlocking even more fitness secrets, ask for more information at reception or contact us.