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PERSONAL TRAINING

The job of a personal trainer is to design an engaging exercise regime for you, help you with exercise technique, ensure you are working towards your health and fitness goals. Before beginning an exercise program it is important for you to set a meeting with you personal trainer and explain him/her your goals and objectives. These goals should be agreed and evaluated monthly with your personal trainer in order to progress. WHO IS PERSONAL TRAINING FOR Personal training is for everybody, but I would strongly recommend personal training for beginners, beginners can benefit more with personal training to learn exercise form and also why certain exercises are done. I personally am not disregarding personal training for advanced and seasoned individuals but I firmly believe the need is less unless their is specific sporting and physical targets they want to achieve. WHAT SHOULD YOU EXPECT When you look to work with a personal trainer, it is important that you understand the follow of work
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REST & RECOVERY

How much do I have to train to lose weight? How many times do I have to train abs to shred it? Many common question I have heard all my life! But rarely do I hear people asking me how much should I recover to reap the benefits of training? And how? Recovery is the most under valued element of a training cycle, the word RECOVERY is most commonly referred to a rest day. However recovery is a little bit more than just a rest day. Let me explain briefly the elements of recovery and how one should at recovery. Black out the room Adjust the room temperatures somewhere close to 20 degrees Avoid meals/snacking close to bed time (2 hours gap) Avoid screen time at least one hour before bed time Your body requires the essential Macro Nutrients (Carbs, Proteins and Fats) to repair and growth, the Micro Nutrients (Vitamins and Minerals) for vitality. Getting a balance of all these requires you to consume 3 small to medium sized meals with lots of vegetable and fruits in it to give your bod

ARE GYMS SUPERSPREADERS?

The Fitness Industry in Maldives can be known as one industry that has suffered most during the COVID19 pandemic. Fitness most commonly known a public health service sectors is one industry that has been built and develop by local fitness professionals turned business personals.   Going back in time the little I have researched and known the Industry was born in Maldives during 1989 with the born of the first commercial fitness center Male’ Fitness Club . From the start in the past 30+ years of history the industry would have lost count of how many fitness centers are operated in the Maldives. (There is no formal standard and platform to register fitness centers)  March 2020 was a historic month for the industry where some of the club owners gathered due to concern of COVID19 and decided to shut down the centers for 7 to 10 days which was later officially called on for a shut down by Health Protection Agency of Maldives and remained closed for about 03 months or more. The financial con

HEART RATE TRAINING

In my previous article I had a look at MAF (Maximal Aerobic Function), which is a great way to build a base!  I am going to further look at Heart Training which includes ZONES.  Knowing how Heart Rate (HR) can influence your training is simple, and you do not have to be an athlete or a professional to know some of the little details that could help you train effective using your heart rate.  I am going to take you through some basics of how to identify some key numbers and how to use them on your training. By definition, heart rate is the number of times your heart beats in a minute.  The best thing about training with heart rate is that it’s based on your true level of exertion and nobody else’s, no assumption and it's unique to yourself. The heart muscles are no different than any other muscles, it gets stronger when you train them!  WHAT IS MAXIMUM HEART RATE (MHR)  This is the average maximum time your heart should be beating per minute during an exercise session, m

GROW

I am gonna talk a little bit about muscle hypertrophy and muscle mass for performance! PHYSIOLOGY   Have you ever thought what happens to your muscle fibers after a workout? It goes through a process of repair, with proper nutrients the muscles go through a process to form new muscle fibers. When the process of muscle growth is greater repair than breakdown it’s called hypertrophy or muscle growth. And this happens while you rest. Not lifting weights or training. Below is a basic guide of how you could maximize muscle growth, bear in mind that muscle growth is not gaining fat mass. We all need muscle growth as some degree. And the ladies who are reading this, you need it more than anybody to maintain healthy body weight and to improve performance. EXERCISE SELECTION  There are many different beliefs, some talk about theories like muscle confusion or more. With reference to the most common findings following the basics is the key for clean muscle growth. So what are the basic exerci

MAXIMAL AEROBIC FUNCTION (MAF)

If you are an endurance athlete, this is something for you to consider. If you have thought pushing harder in every training session will improve your long term results you are preparing yourself for overtraining and damage. Away from the concept of no pain no gain there is something which is quite interesting to improve performance. MAF Heart Rate Training is the way forward. What is Maximum Aerobic Function (MAF) The philosophy is developed by Dr. Phil Meffetone, a famous endurance coach who trained Mark Allen (six time Hawaii Ironman World Champion). Maffetone philosophy came from his observation that many endurance athletes were frequently training at extremely higher level of intensity which led them to overtraining injuries from excessive stress. The revolutionary system challenges the thought of no pain no gain and lung screaming endurance workouts frequently which has led many athletes to many unfortunate set back in their career. 180 - AGE This is your magic number, if y