What you should expect from a Personal trainer

Why do we hire a personal trainer? Two reasons: knowledge and motivation.

But how do we know if a personal trainer is qualified? From a certain age, we all start to have smaller or bigger injuries, pain or challenges with our body. Therefore it is crucial to hire a trainer who can offer the support to get fit and strong without risking further injuries.

To train yourself is always different from training others. What works for the individual trainer doesn’t work for most of the clients and vice versa.

We strongly believe that it takes a strong education in personal training and lots and lots of experience in personal training in working with different body types, injuries and age groups to finally be a personal trainer trainer. Don’t be shy to ask a personal trainer what his background is!

A personal trainer has to start with a proper body assessment. Start with the following questions: Is your personal trainer testing the composition of your body including the muscle mass, fat ratio and viscelar fat? Does he/she test the mobility and flexibility in your joints? Is he/she testing your level of hydration, protein and mineral intake? Does he/she do a cardio test? Is he/she giving you health and nutrition guidelines? And is the personal trainer doing all of the above mentioned tests on a regular basis to monitor your development?

Very important: Incorrect exercises often don’t produce negative reaction in the body right away. More often they do quite the opposite. Our bodies adapt to them with a feeling that we are making progress. The side effects of improper exercise techniques sometimes come up later in life. Bones, muscles, ligaments and joints can get damaged with time if exposed to an unprofessional and inadequate coaching.

It is not enough to just exercise, but to exercise the right way. Our bodies are perfect! But they need to last a lifetime. Treat them with care! Be Healthy, Be Strong!

Why we exercise!

Physical activity is of utmost importance for a long, healthy and productive life!
The three main reasons for your exercising should be:

Improving your health
– Being energized
– Reducing your inner stress level
– The older we get, especially after the age of 30, the slower our metabolism becomes, and degenerative processes start in our body. We can slow down these processes with regular exercising and the right food.

It is of great significance to know the difference between the chronological and biological age. Chronological age refers to your actual age, while biological age refers to your health and current condition. According to research in the field of sport medicine it has been proven that people at the age of 50 who exercise regularly 3-5 times a week are biologically younger than people at the age of 40 who are not physically active.

Become conscious about your lifestyle and make exercising part of your daily routine.

You can’t stop aging in numbers but you can stay young in fitness, health and appearance.

Be Healthy, Be Strong!

Stop worrying about your weight and start thinking about your BFP!

WHAT IS THE BODY FAT PERCENTAGE (BFP) AND WHY DOES IT MATTER?
Instead of relying on your bathroom scale when trying to get in better shape, you should take into account your body fat percentage (BFP). Only the BFP can tell you the real number of unnecessary fat in your body and the kilos, which are worth to tackle.

There are two kinds of fat: The essential body fat, which is vital for our body to function and the visceral fat. The visceral fat is located between the organs and can be life-threatening.

HOW CAN YOU MEASURE YOUR BODY FAT PERCENTAGE?
With the body fat percentage you can measure your fitness level and determine the health of your body. The measurement is possible with bioelectrical impedance and takes just a minute. (You get free diagnostics with BeStrong). The results give you the information about the weight balance in your body. Fat, muscles, bones, organs, blood, water and tissues can be located and measured. In the results you can see where the kilograms are hidden, which you better get rid off.

WHAT IS A NORMAL BODY FAT PERCENTAGE?
The average numbers of the BFP is different for women and men:

essential fat – woman 10-13%, men 3-6%
very lean – woman 14-20%, men 7-13%
lean – woman 21-25%, men 14-17%
normal – woman 26-31%, men 18-22%
overweight – woman 32-39%, men 23-29%
obese – woman 40% or more, men 30% or more
WHY THE BFP IS MORE IMPORTANT THAN THE NUMBER OF KILOGRAMS ON YOUR SCALE!
To train according to your BFT is much more effective and healthy than counting the kilos on your scale!! Loosing weight is for many people the synonym for feeling better and stronger. Exercising with an individualized training will give you this feeling and sometimes even without loosing weight. Why? Because once you start training, fat is melting and muscles and tissues are growing. The result is that you look considerable leaner and stronger.

What is the ”fat burning zone” and ”weight loss zone”?

Thousands of sit-ups, squats and push-ups, dozens of kilometers that you have walked or run, may not actually burn fat from some “risky” parts of your body. Why? The essence of weight loss is to stimulate the breakdown of fat cells and convert the fat into energy. The best way to reach this goal is to train with a lower intensity – in the so-called “fat burning zone” or “weight loss zone”.

First, watch the amount of protein, carbohydrates and fat you are taking in with your food. If we provide our organs and muscles with high-quality food, we will speed up our metabolism and enhance the fat burning process. We command our body how to function by our diet, and we shape our body by exercising.

Lipolysis, or the break down of fat can be achieved after a 10-20 minutes of medium-intensity workout. This type of activity enables our body to be active for a longer period of time, from 30 minutes up to 4 hours. The more time spent in that zone, the better the results! In order to calculate your fat burning zone use the maximum pulse formula:

Women: 225 – age = maximum pulse (take 50-80% of that is your fat burning zone)

Men: 220 – age = maximum pulse (take 50-80% of that is your fat burning zone)

In the beginning of the training you should aim for 50% of your maximum pulse. According to your fitness level you can extent the time and increase the intensity until you reach 80% of your maximum pulse. The easiest way to reach this zone is by walking/running, cycling, roller skating, etc.
Note that the break down of fat continues for 30-60 minutes after your workout. So don’t eat immediately after exercising.

The recommended weight loss is 0,5-1 kg per week. To lose one 1kg of body fat you need to burn over 7000 calories. For example: A man who weighs 100kg spends 100 calories by walking 1km. This man has to walk 10 km/day to lose 1kg per week. Persistence and proper diet is the power combination for you to achieve best and long-lasting results.

Eat well and exercise in a 50-80% maximum pulse zone. When in doubt, seek advice from a nutritionist and exercise under a watchful eye of a personal trainer. The solution is – take less and spend more calories. And enjoy finding your zone!

Be Healthy, Be Strong!

When To Start Exercising After an Injury?

When to start exercise after an injury?

One of our clients had a knee injury wanted to know how long it will take to get back to running and exercise. “It’s frustrating.”

When you are suddenly injured, not being able to exercise like you used to and not knowing when it’s safe to exercise again is annoying.

At Be Strong Dubai we understand the frustration and the desire to get back to running and training, but let’s just put the brakes on a minute…

Injuries are no joke. It is very serious.

They are your body’s way of sounding an alarm and telling you something’s not right, so we shouldn’t start back full steam ahead right away.

Instead, we should make an intelligent comeback to exercise, after taking time off due to injury…

It requires a gradual approach.

I know you’re dying to get back to normal and waiting if frustrating, but ask yourself this:

Would you rather make slow, pain-free progress towards building back to a healthy exercise level so you don’t risk another injury? During recovery, it’s important to listen to your body.

It’s all about trust.

Your body will tell you when it’s ready to get back to doing certain things and when you’ve done too much.

Other facts that will have a significant impact on your return to exercise include;

Your age, how long you’ve been suffering from your injury, and what you do to get back to physical activity safely.

With that said, here are 6 steps you can take to get back to exercise safely, after an injury:

1. Take It Slow

It’s easy to want to go back to exactly what you were doing before an injury, but not so fast!

If you go back to running how you did before right away, or you go back to the gym and exert all your energy…

You do run the risk of making yourself weaker which means a higher risk of another injury!

Add to that your body has likely been out of exercise for a couple of weeks, it could be a little weaker.

Take it slow and go back into it gradually.

And if you feel pain – Stop.

2. Begin with Walking

It’s the most natural type of movement for the body, and if you’re injured, a gentle walk is one of the best ways to keep active.

Swimming is also a great form of gentle exercise. See how your body feels and gradually increase your time spent doing it.

3. Remember, Pain is Pain

While some people will live by the motto “no pain, no gain”, when it comes to an injury the motto is actually “pain, no gain”.

Pain is the body’s signal that you’ve gone too far or done too much.

Rest and recovery are just as important as re-introducing exercise so give your body time to recover so you can return to it safely.

4. Work on Your Balance

This might not be something that comes to mind right away…

But doing exercises to improve your balance in turn will improve your posture AND strengthen your core – which is essential to exercise safely.

Without a strong core, you run the risk of injuring yourself quick.

5. Eat Well and Keep Hydrated

Eating well and keeping yourself hydrated are key to recovery.

Food plays a big part in the body’s healing process and helps to make your joints strong again. Stay away from alcohol and junk foods during your recovery time.

Eating whole, natural, foods and drinking plenty of fluid (water!) will help speed up the process.

6. Consider Getting Help from A Hands-On Scientific Fitness Trainer

A hands-on personal trainer can provide you with a step-by-step program tailored specifically to you and your needs, to help you get back to the exercise you enjoyed in the quickest and safest way possible.

A physical trainer will also be able to assess when you’re ready to get back to activity as normal, and will help make sure the injury doesn’t re-occur.

When it comes to your health, fitness and lifestyle, it’s important to listen to expert advice…!!!

That way you can be sure to get back to running and activities much quicker and safer, just like you deserve.

Hydration

Your body depends on water to survive and it is essential to good health. Every cell, tissue and organ in your body needs water to function properly. For example: your body uses water to maintain its temperature, remove waste and oil your joints.

8X8 RULE OF WATER

The amount of water commonly recommended is 8 servings of 8 ounces of water each day, which amounts to about 2 liters.
Other drinks and food can help you stay hydrated as well. Fruit and vegetable juices, milk and herbal teas can be added to the amount of water you drink. However, some may add extra calories to your diet, via sugar.

If staying hydrated is difficult for you, here are some tips that can help:

Always keep a bottle of water with you during the day. To reduce your costs and protect your environment, carry a recyclable water bottle.
If you don’t like the taste of plain water, add a slice of lemon, lime or cucumber to your drink.
Drink water before, during, and after a workout.
When you’re feeling hungry, drink water. Thirst is often mixed-up with hunger.
If you have trouble remembering to drink water, drink on a schedule. For example: drink water when you wake up, at breakfast, at dinner and when you go to bed.

Signs of dehydration is important:

Little or no urine
Urine that is darker than usual
Dry mouth
Sleepiness or fatigue
Extreme thirst
Headache
Confusion
Dizziness or lightheadedness
No tears when crying

Recommendations of water consumption for endurance and strength athletes really depend upon individual metabolism; sweat rate, climate zone and level of exertion.

Recommendation for both – weight training and endurance athletes (assuming they are fully hydrated before training) – is to drink 200-300 ml (7 to 10 oz.) of fluid every 10 to 20 minutes. If athletes are competing in extreme climates or altitudes these amounts should be higher.