HiB Fitness

Tag: Fitness

  • Types of Training

    Types of Training

    With so many different fitness classes from tabata to aqua aerobics, it can be hard to find the one that is right for you. Here is a list of 4 different training styles and which class is best suited to each.

    1) Cardiovascular Fitness

    Cardio fitness refers to working the heart and pumping the blood. So it’s all the activities that work this system harder; like Tabata, Spinning, Metafit etc

    Other ways to improve your cardio fitness is to train through a range of intensities. By doing short fast spurts of speed (any exercise) followed by recovery period, this type of training sessions is called interval training.

    2) Muscular Strength

    Muscular strength means giving your muscles a resistance (weight) and getting them to lift it or move it over several reps. The muscle responds by growing and getting stronger. You need to add more resistance to continue to grow the muscle and strengthen it. The best classes for this would be: Bootcamp, kettlebells etc

    3) Muscular Endurance

    This is similar to above but it is very different, it is where your muscles are resisting continually for quite a long time. So it builds muscle as well as endurance. However the muscle built is often a leaner muscle. All exercise class will help benefit your muscular endurance, however if you just continue to do the same exercise with the same resistance, you will cease to yield results.

    4) Flexibility

    When we talk about flexibility, we are not just referring to being able to touch your toes or twist your body like a pretzel. This is more about your joints being able to work with its full range of motion without causing you pain. The best classes to help with this: Yoga and Pilates.

    For more information on any of the above training styles come in and speak with any of our fitness instructors. Don’t forget to check out our full list of classes available:

    http://www.hibfitness.ie/classes/fitness-classes/

    Dont have to be great

    HiB Fitness, Shaping you for life.

     

  • Fitness Myths

    Fitness Myths

    There is so much fitness information out there, it is hard to sort fact from fiction. So here at Hi B Fitness, we have some of the most common myths busted.

    1) Weight training will make women bulky

    To be bulky and “manly” you need a lot of testosterone. The average man produces ten times the amount of testosterone as the average woman.  Without it, you can’t be bulky. So, unless you plan to inject yourself with steroids, you have very little to worry about. If you’re concerned about your arms being too big, lose more fat. Don’t be afraid of gaining more muscle.

    2) If you want to lose weight, workout more

    This one is only kind of true. Working out more certainly increases the amount of calories you burned that day. It can give you spikes in metabolism that can last up to 72 hours. And if you do it right, you’ll build muscle that itself will raise your metabolism just by existing. But, all of those things miss the point. Fat loss is all about calories in, calories out. To lose weight, calories in have to be less than calories out.

    3) Cardio is better to lose weight than weight lifting

    This myth is a derivative of the first two.  If you lose fat and lose muscle along with it, It will be harder in the future to lose fat. Less Muscle = Lower Metabolism. Fat loss programs should be first about controlling the ratio of calories in/calories out, and second about doing everything in your power to prevent losing muscle. This means a good diet combined with a good weight training routine. If you have time for cardio, be my guest, but that comes third!

    4) Doing Crunches and ab workouts will get rid of belly fat

    Ab workouts help strenghten your core and tone the muscles. However, your body doesn’t burn fat solely on the area you work. To get visibly toned abs, you first have to reduce your overall body fat. Having a strength training routine coupled with cardio and eating right will get you that six-pack that you desire so much.

    5) You have to feel pain to gain any benefits

    While a small bit of soreness can be expected a day or two after working out, this is entirely different from feeling pain while working out. If you are feeling pain while working out, you are either doing the exercise incorrectly or already have an injury. If you are feeling pain, do not try to “push through it”, stop and rest. See if the pain goes away, or if it is constant. If you are unsure, consult a doctor.

    If you have any questions, feel free to speak with any of our qualified members of staff at Hi B Fitness.

    Hi B Fitness, shaping you for life.

    YOu are worth it