Training Archives - Paulofitness https://paulofitness.com/category/training/ Personal Training for Injury Prevention & Recovery in Paddington, London Sun, 18 Oct 2020 10:59:30 +0000 en-GB hourly 1 https://wordpress.org/?v=6.8 https://i0.wp.com/paulofitness.com/wp-content/uploads/2019/10/cropped-logo05_a839d0cf99ee0c115505169286042c2b.png?fit=32%2C32&ssl=1 Training Archives - Paulofitness https://paulofitness.com/category/training/ 32 32 164627370 Stretching exercises for balance and posture improvement https://paulofitness.com/stretching/ https://paulofitness.com/stretching/#comments Fri, 14 Feb 2020 08:44:42 +0000 https://paulofitness.com/?p=4221 quadriceps TECHNIQUE Place your right foot on the edge of the bed and kneel on the opposite leg.Keep your glutes engaged and torso up nice and tall.Push your hips forward making sure your upper body is in a straight line.Hold this position for 30 seconds (you can increase the time for up to 90 seconds) […]

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quadriceps

  • TECHNIQUE

    Place your right foot on the edge of the bed and kneel on the opposite leg.
    Keep your glutes engaged and torso up nice and tall.
    Push your hips forward making sure your upper body is in a straight line.
    Hold this position for 30 seconds (you can increase the time for up to 90 seconds) on each side and repeat.

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Thoracic spine & lats

  • TECHNIQUE

    Kneel in front of the bed and place your elbows up on the bed about shoulder-width apart. Kneel far enough from the bed that you have room to sit back and drop your chest through your arms to extend your spine.

    Then with your elbows on the bed, sit your butt back and relax your chest and head over, pressing your chest toward the ground so that you feel a nice stretch down your triceps and lats as well as through your thoracic spine. Try to extend your back as much as possible as you drop your chest toward the ground between your arms. Try to get your biceps by your ears as you extend your spine.

    You can either hold here and breathe, relaxing deeper into the stretch as you hold or you can perform repetitions, trying to stretch further each time you repeat the stretch.

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lower back and sides

  • TECHNIQUE
    Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards. Keep your arm pointing straight upwards and follow your hand with your eyes. This will help to further extend the stretch into your neck. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.

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]]> https://paulofitness.com/stretching/feed/ 3 4221 How to Stretch Properly https://paulofitness.com/how-to-stretch-properly/ https://paulofitness.com/how-to-stretch-properly/#respond Fri, 13 Mar 2020 11:59:51 +0000 https://paulofitness.com/?p=4293 When to Stretch As most of you may know, it is important to stretch both before and after exercise. But when else should we stretch and what type of stretching is best for a particular purpose?Here are some suggestions for when to use the different types of stretches:For warming up, dynamic stretching is the most […]

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When to Stretch

As most of you may know, it is important to stretch both before and after exercise.
But when else should we stretch and what type of stretching is best for a particular purpose?
Here are some suggestions for when to use the different types of stretches:
For warming up, dynamic stretching is the most effective, while for cooling-down, static, passive, or PNF stretching is best. For improving range of movement, try PNF and active isolated stretching; for rehabilitation, a combination of PNF, isometric, and active stretching will give the best results.

So when else should we stretch?
Stretch periodically throughout the entire day. Its is a great way to keep loose and to help ease the stress of everyday life.

Sequence

When starting a stretching program it is a good idea to start with a general range of stretches for the entire body, instead of just a select few.
The idea of this is to reduce overall muscle tension and to increase the mobility of our joints and limbs.
The next step should be to increase overall flexibility by starting to extend the muscles and tendons beyond their normal range of movement. Following this,we work on specific areas that are tight or important for our particular sport.
Once we have advanced beyond improving our overall flexibility and are working on improving the range of movement of specific muscles, or muscle groups, it is important to isolate those muscles during our stretching routines.
To do this,concentrate on only one muscle group at a time.

Hold, Count, Repeat

For how long should I hold each stretch?
How often should I stretch?
For how long should I stretch?


“For how long should I hold each stretch?”
This question causes most conflict.Some text will tell us that as little as 10 seconds is enough. This is a bare minimum: 10 seconds is only just enough time for the muscles to relax and start to lengthen.
For any real benefit to our flexibility we should hold each stretch for at least 20-30 seconds.


“How often should I stretch?”
The beginner should stretch each muscle group 2-3 times. However, if we are involved at a more advanced level in our sport we should stretch each muscle group 3-5 times.


“For how long should I stretch?”
For the beginner, about 5-10 minutes is enough, and for the professional athlete, anything up to two hours. If we feel that we are somewhere between the beginner and the professional, we should adjust the time we spend stretching accordingly.

Please do not be impatient with stretching. Nobody can get fit in a couple of weeks, so do not expect miracles from a stretching routine.
Looking long term, some muscle groups may need a minimum of three months of intense stretching to see any real improvement.
So stick with it- it is well worth the effort.

Posture

Posture, or alignment, while stretching is one of the most neglected aspects of flexibility training.
It is important to be aware of how crucial it can be to the overall benefits of our stretching.
Bad posture and incorrect technique can cause imbalances in the muscles that can lead to injury, while proper posture will insure that the targeted muscle group receives the best possible stretch.

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]]> https://paulofitness.com/how-to-stretch-properly/feed/ 0 4293 Muscle gain and fat loss https://paulofitness.com/muscle-gain-and-fat-loss/ https://paulofitness.com/muscle-gain-and-fat-loss/#respond Mon, 07 Oct 2019 10:03:15 +0000 https://paulofitness.com/?p=1184 Is it posible to build muscle and lose fat simultaneously? Hi everyone,For those of you following me on Facebook and/or Instagram, you will already know the answer to this question is No. Building muscle requires a greater amount of calorie intake which, in combination with exercise leads to an increase in muscle but also an […]

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Is it posible to build muscle and lose fat simultaneously?

Hi everyone,
For those of you following me on Facebook and/or Instagram, you will already know the answer to this question is No.

Building muscle requires a greater amount of calorie intake which, in combination with exercise leads to an increase in muscle but also an increase in body fat(To lose fat, you need to be in a calorie deficit. To gain muscle, you need to be in a calorie surplus).
There are people who are able to achieve this and these are the Newbies. When you first start weight training, your body is highly responsive and can add muscle very quickly as well as shed fat at the same time. In short, if you haven’t touched a weight in your life, you’re going to have a much easier time dropping fat and replacing it with muscle. But as you get leaner, things become progressively more difficult.
This can also be done if you use illegal substances such as steroids.

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