General fitness training
You want improved physical fitness and the health to go with it.
You want more energy and longevity.
You want simple effective ways to increase fitness.
It's in your hands!
You may not know it but the decline in physical strength and mobility starts around the age of 30. This gradual reduction is predetermined by genetics but lifestyle plays a huge part and there's no reason why this decline cannot be reserved. Habits in terms of diet and exercise play a decisive role. Supplying your body with ample nutrients plays a crucial role, driving health and supporting training and recovery. In this respect, our products are a useful add-on for you if you wish to maintain or even increase your general fitness and performance.
"With the entire diet craze, many people neglect their protein intake. Every day, have 1.5 grams of high-quality protein per kilogram of body weight — not to build muscle but because it aids fitness."
In order to be fit and feel good generally, you have to get enough protein, minerals, vitamins and essential fatty acids every day. Protein is a vital nutrient that your body needs on a daily basis. It provides the muscles with the necessary building blocks and promotes physical recovery after exercise. Protein also assists the immune system as well as other vital functions of the body. As the body does not store protein, a high-quality protein supplement makes sense, especially if getting enough lean meats, fish and so on is proving a problem.
When exercising, the body burns about 400-800 calories an hour. However, if you're eating pizza, sweets or drinking a few cappuccinos, it only takes a few minutes to consume twice as many calories again. Consuming a protein shake after training will provide your muscle tissue with the high quality protein it needs, also reducing hunger and increasing the metabolism.
In general, when looking at reducing or stabilising body fat levels the following applies: get a little more protein but reduce the carbohydrate intake, just enough to power your exercise and life.
Concentrated sources of high quality protein are found in meats, fish, eggs, dairy and some vegetable based products like tofu. These are vitally important as they allow you to get the essential amino acids your body requires without over consuming fats or carbohydrate.
Proteins shakes are another very convenient source of high quality proteins which can be used either to increase the protein content of a meal or to use in between meals or where eating a whole food protein is difficult. These proteins are natural (being purified from foods like dairy) and have the advantage of often being much, much lower in fats or carbohydrates than whole food proteins.
Normally it is not necessary to eat very large amounts of carbohydrate as your body simply does not require this amount of energy. If you do eat carbohydrates, however, pay attention to what kind they are: reduce the highly processed and simple carbohydrates contained in cakes, sweets and soft drinks. Only complex carbs will release energy over a longer period and keep energy levels stable with less fat build up. These complex carbs are primarily contained in vegetables and wholegrain products.
Vegetable matter: fruits and garden veg, are incredibly important foods containing many of the vitamins and minerals that are vital for our health and also support good function, physical and mental performance and weight loss. Plant material also contains hundreds of compounds that work as antioxidants, co factors and support the health and function of specific tissues like the brain and heart.
Healthy fats are also a vital component of our diets. This is a complex group of compounds so concentrate on the food sources instead of worrying about the many different types. Boost your intake of healhty fats by including high quality whole foods like nuts and seeds and avocado and healthy fat soruces such as olive oil. Avoid the less healthy fats by reducing the amount of processed and packaged foods and swapping seed oils and margerines for olive oils instead.
Pay attention to your intake of sugars and salt. Reducing the amount of processed food in your diet will greatly help here as both are used by food manufacturers to imporve flavour of packaged foods.
Exercise efficiently and effectively
Every little helps!
'Use it or lose it' cliches generally become cliches for a reason. This particluar one couldn't be more true than when talking about physical fitness. There's no arguing that the modern conveniences have made our lives a lot easier but also a lot less active. Unfortunatly the body requires a certain amount of activity to stay healthy and strong and gym based training, sport and outdoor activities are ways to get the exercise we need. Without movement we lose physical capacity, the very ability to do the physical 'stuff' of every day life and with it quality of life.
When people think of 'fitness' they often just think in terms of cardio and endurance, but really it means the ability to perform a range of physcial tasks and 'fitness' is really a blanket term for a lot of different qualities such as strength, power, mobility and so on. What this really means is that you should train in a variety of ways and always try and keep things fresh, varying workouts in the gym or trying activities outside of it.
At Multipower we recommned that where you are able you should aim for 4-5 exercise sessions a week doing a variety of different types of exercise. This may sound like you'll spend your whole time in the gym but remember that one session could be a bike ride with familly, or a game of football with some friends.
The gym is of course an increadibly useful tool to anyone looking to get or stay fit. A decent gym will have a range of resistance and cardio equipment that you can use to train in a wide variety of ways, incorporating both strength and cardio sessions which will answer the variety of physcial needs that you body has — remember 'fitness' is composed of more than just cardio.
Strength training can be done using free weights, machines or a combination of the two. The more expereinced you become with your training the more free weights movements you should include. Workouts can be done using one exercise at a time with rests between sets or as a circuit where you choose a range of different exercises. Divide them up so you cycle through different body parts (upper body, then lower, then upper again for example) which allows each muscle group enough rest, and work your way through a desired number of circuits, for example 2 to 4 full circuits.
The amount of repetitions you use will vary depending upon goals and experience but setting the weight or resistance so you can do a challanging 12-14 repetitions is a good starting point. Circuit training is a great way to balance the resistance and rest periods for each muscle group whilst fitting a lot of work into a short training session
Quick effective carido training is also important and whilst steady state cardio work is popular it requires longer sessions. A great alternative to this is High Intensity Interval Training or HIIT that alternates short sprints with slower rest periods. These workouts can be done on any piece of cardio equipment and are short but efficient ways to burn fat, increase cardiovascular health and fitness. Start with a two minute warm up then cycle thorugh a timed sprint, say 30 seconds and then a less intense period, say 30 to 60 seconds and then repeat 5-10 times and finish with an easy warmdown.