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Blog

16

Nov'17

Are you a great personal trainer? Take our quiz

The following quiz will help you understand your strengths and weaknesses as a personal trainer. You will find out which are your natural traits and talents and hopefully the results will serve as a framework for you to improve.

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16

Nov'17

Characteristics and soft skills of a personal trainer – what type are you?

This week, I want to delve into an important yet often overlooked aspect of personal training- personality traits, talents and the soft skills. It is essential for a personal trainer to have their core knowledge and competencies; from anatomy and physiology, through to the ability to tailor aspects of the exercise protocol to the individual in front of you. However, this is only a part of the reason you will attract and keep clients. Your ability to interact with clients and potential clients will play a greater role in the long-term success of your business than expensive equipment and your …

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08

Nov'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Adapting the protocol to your circumstances and needs (part 4)

In this fourth and final part of the Complete Beginner’s Guide to HIT, I am going to cover some final points and address the circumstances in which adaptations or tweaks may need to be made to the protocol I have outlined in the preceding posts. Understanding the circumstances in which changes may be required or of benefit will help you to get the most out of HIT.

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31

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): Recommended routine, order of exercises, tempo, time under load, rest between exercises and frequency of training (part 3)

Here it is, the post I have been building up to over the previous two articles. Having laid the foundations in part 1 and part 2 of the beginner's guide to High Intensity Resistance Training, I am going to dive into revealing the workout routine that I consider a great introduction and solid foundation to your HIT journey.

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25

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): full-body workouts, types of exercise, technique and momentary muscular failure (part 2)

After writing the last post, I have been excited to get on with detailing the practical elements of HIT for you to use. But before I do that, we have some ground to cover on the theory and science behind High Intensity Resistance Training. In this post, I will detail the fundamentals of a HIT workout, including the types of exercises used, correct technique and discuss momentary muscular failure (MMF), the role it plays and how to get the most out of it.

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11

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): What it is, how it compares to other forms of exercise and the results you can expect to get (part 1)

For a while I have wanted to put out a free in-depth resource to act as a thorough introduction to the topic of High Intensity Resistance Training (HIT) for those of you who are just discovering it, and as a refresher for those who need to get back to the basics of what simply works. This is the article I wish that I had had access to when I first began resistance training in earnest back in 1996. It will be a simplified summation of the 21 years of experience I have; training myself, training with other experts in the …

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04

Oct'17

The Ultimate Science-Based Resistance Training Routine for Older Adults

On 28th September 2017, a mini review into resistance training for older adults was published in Experimental Gerontology titled “A minimal dose approach to resistance training for the older adult; the prophylactic for aging”. This is a very exciting piece of research, thrilling for the simplicity and practicality of its conclusions and recommendations. It is the kind of paper that I want to beam into the hands of every individual over the age of 60 and every health influencer of that age group too. Scratch that, if all other resistance training research on earth was somehow decimated and just this …

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27

Sep'17

Book Review: HIGH INTENSITY TRAINING (HIT): How to build muscles in minutes, by Dr Jürgen Giessing

Published in English in 2016, High Intensity Training (HIT): How to build muscles in minutes – Fast, Efficient and Healthy will give the reader a strong and solid understanding of the principles and science behind High Intensity Strength Training. It is written by Dr Jürgen Giessing, HIT expert, sports science professor and exercise researcher at the University of Koblenz-Landau in Germany. Having read many books about High Intensity Training, I reached for my review copy of this book hoping it would be worth the time investment of the read, that there would be elements to it that would spark my mind …

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20

Sep'17

Regular exercise won’t save you from the dangers of sitting

You’ve probably heard the phrase “sitting is the new smoking”. A strong and attention capturing statement indeed and one that implies a familiar activity has deleterious effects on our long-term health. Perhaps conjuring thoughts in the reader of diseases associated with smoking such as cancer and heart disease. One may also infer that sitting is addictive, that the comfortable looking armchair is luring us seductively to an early grave. I want to find out if there is any merit to this attention-grabbing headline and if so, what we can do to protect ourselves from the ravages of…sitting?   What are …

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13

Sep'17

Resistance training can reverse ageing

In March this year, the BBC reported that a drug had been trialled in animals that could reverse certain aspects of ageing causing old mice “to restore their stamina, coat of fur and even some organ function.” Inspired by this, I wanted to understand more about how the ageing process works and if exercise can have a similar effect on the body; can exercise reverse ageing?   What are senescent cells? This trial drug, a peptide worked by reducing the number of senescent cells in the mice. As we age, irreparable DNA damage begins to accumulate in cells, one of three …

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