Reduce Post Workout Soreness

After working out with your Abu Dhabi Personal Trainer there is a good chance that you may be sore the next day! Waking up sore after a workout is something that anyone who has ever worked out can relate to! DOMS, delayed onset muscle soreness, is caused by microtraumas in your muscle fibres that are then repaired as part of the muscle growth process. Although there is no substitute for taking rest days, getting enough sleep and eating healthy, adding these simple recovery tools will help you avoid DOMS!

1. Wear compression tights after your workout as they will help speed up the recovery process. The compression helps to boost circulation and supports the muscles groups.

2. Roll out your muscles with a foam roller. Using a foam roller can help to ease muscle tightness and tension. Foam rolling can be painful but make sure that it is not unbearable!

3. Try local balms like Deep Heat or Tiger Balm. These balms have a cooling sensation on the skin when applied that reduces muscle pain.

4. Make sure you warm up properly, and that the muscles you are going to train are warm! Use bodyweight exercises or very light weights to warmup.

5. Drink some coffee! Scientists have suggested that caffeine can reduce soreness because it blocks the central nervous receptors that are related to pain.

6. Use active recovery to your advantage! Active recovery can help to reduce the inflammation and pain that comes with DOMS. Active recovery should be low0impact aerobic exercise that will increase the flow of blood around the body.

7. Eat blueberries! The positive effect of blueberries on reducing DOMS is likely due to the high amount of anthocyanins blueberries contain.

High Intensity Interval Training (HIIT)

If you have every exercised with a personal trainer, chances are they have made you do interval work. It is no secret in the fitness world and among personal fitness trainers that high intensity interval training (HIIT) has been shown to be the most effective form of cardio for fat loss and weight loss. Our personal trainers know that it’s not the only way of performing cardio, but since they usually only have one hour with their clients they know they need to have effective workouts that lead to the best results for their clients.

HIIT consists of short all out bursts of exercise, followed by rest intervals that will last between 1 and 2 minutes in order to recover before performing all out again. HIIT is usually in the form of running sprints (treadmill, outdoor, hills etc.) or sprints on a bike. These high intensity/low intensity intervals should be performed between 10 and 20 minutes. If you are able to perform for longer than this then the intensity was not high enough. Our personal trainers will make sure that you are working at your maximum capacity.

 To achieve the full benefits of a HIIT workout the all out periods should last anywhere between 10 and 30 seconds, if you can perform more than 30 seconds at a time, it means it’s not intense enough. So fire up the intensity and give it your all, you should have nothing left in the tank at the end of the all out period! After you have performed your 30 seconds of high intensity, drop the intensity right down to a slow pace for 1 or 2 minutes to recover. Repeat this process 10 or 20 times per session. Usually 2 or 3 HIIT sessions a week should be enough to help you achieve your fat loss goals if followed with a proper diet. Ask your Abu Dhabi Personal Trainer today about HIIT workouts and incorporating them in to your workout schedule!

25 Reasons to Exercise and Eat Healthy That Aren’t Weight Loss

More often than not, we hear at Abu Dhabi Personal Trainers that people want to start working out and eating healthy so they can lose weight. While a healthy weight is a great goal, when it comes to exercising and eating healthy, it should not be the sole focus and goal. The problem with solely focusing on the number of a scale is that this number is not a reliable indicator of your overall health. Further, if your only goal is to lose weight, what happens when you achieve this weight? Do you stop? Our personal trainers here in Abu Dhabi advise that for long term success, an individual’s key motivator should be to feel better about yourself and/or to have better health. So, if the only reason you are currently exercising and eating healthy is to lose weight then read on for 25 reasons you should start living healthier today that have nothing to do with your weight.

1. Exercising works as an antidepressant.
2. Exercising reduces PMS.
3. Exercising reduces stress and anxiety.
4. Exercising boosts creativity.
5. Exercising can help out allergies.
6. Exercising strengthens your heart.
7. Exercising helps you resist temptations like sugar, cigarettes and even drugs.
8. Exercising reduces risk of metabolic syndrome…
9. Exercising can add years to your life…
10. … And life to your years.
11. Exercising strengthens bones.
12. Exercising helps your fertility.
13. Exercising improves self-esteem.
14. Exercising helps you sleep better.
15. Exercising can help manage chronic pain.
16. Healthy foods are often cheaper than processed junk food.
17. Eating healthy makes you happier.
18. Healthy foods give you an iron-clad immune system.
19. Eating healthy foods can help cure irritable bowel syndrome (IBS).
20. Eating healthy foods can help delivers clearer skin.
21. Healthy foods prevent insomnia.
22. Healthy foods soothe sore muscles.
23. Healthy foods gives you more energy.
24. Eating healthy reduces cravings for bad food.
25. Eating healthy can add years your life!

Tips to Eat Less Sugar Without Trying!

We are sure that we don’t have to talk about how bad sugar is for us. We are all aware of it. We believe here at Abu Dhabi Personal Trainers that everything can be okay in moderation, unfortunately, when it comes to sugar, many of us struggle with moderation. Reducing your sugar intake can help you to lose weight and also stay healthy on the inside. Here are some tips and tricks from our personal trainers about how to eat less sugar without feeling like you are depriving yourself and cutting everything out!

• Cut out liquid sugar! Avoid adding sugar to your coffees and teas, avoid take away smoothies and juices as these are often marketed as healthy but are full of hidden sugars and cut out soda’s – instead opt of citrus infused sparkling water.

• Be mindful of dried fruit! In its purest form, dried fruit is just fresh fruit with the water removed. The problem is, when have you ever eaten just one dried apricot? Most will eat a handful, but you must remember, a dried apricot has the same number of calories and amount of sugar as a fresh apricot, however a dried apricot is a fraction of the size – this means that naturally you will eat more dried than you would have fresh. For our locals in Abu Dhabi, this also means being mindful of the amount of dates you eat!

• Read labels! As a rule of thumb – if it has a label you should be questioning your need to eat the food at all. However, we understand that this may not be realistic so our personal trainers recommend having a look at the nutritional value of a few different products and picking the one with the least amount of sugar – make note that some sugars may be natural sugars.

• Choose dairy carefully! A lot of dairy products have added sugar. Read the label ingredients and look for the product that does not have sugar listed as an ingredient. There are lots of unsweetened yogurts and milks available these days.

• Don’t keep sweet foods in the house! Staying no once to sugary sweets at the shops means you won’t have to say no to them every time you open the pantry or the fridge. If you are desperate for a sugary snack, opt for a single serve ice cream or single serve chocolate bar instead of buying an entire tub of ice cream or an entire block of chocolate. Aim to not bring the treat home with you.

• Limit energy bars and muesli bars! While energy bars and muesli bars may be the most convenient snack, they are often loaded with added sugars. There are healthier snack options out there. Our personal trainers recommend vegetable sticks and hummus or a piece of fruit.

The Benefits Of Yoga

The body is a machine and a machine requires maintenance. Yoga could be the answer. Many personal trainers in Abu Dhabi implement a small low key cool down towards the end of the 1 hour session but is this enough? Here at Abu Dhabi Personal Trainers we have listed some of the benefits of yoga which may lead you to increasing the time you spend stretching and ‘maintaining’ your body:

• Increased flexibility
• Increased muscle strength and tone.
• Improved respiration, energy and vitality.
• Maintaining a balanced metabolism.
• Weight reduction.
• Cardio and circulatory health.
• Improved athletic performance

Training With A Partner

The best male and female trainers in Abu Dhabi know their stuff. They also know and understand that working out with a partner can be very beneficial.

Here are 3 reasons why we here at Abu Dhabi Personal Trainers you should workout with a partner?

1. Helps Keep You Safe
2. Provide Feedback
3. Help You Stay Focused and Motivated

Next time you are considering a workout and don’t have a personal trainer to keep their eye on you and give you a push we suggest you grab a friend or family member and make your workout fun and more competitive.

Many of the trainers here at www.abudhabipersonaltrainers.ae off group personal training rates. Training with a partner or small group tends to be a cheaper Abu Dhabi personal training option and allows you the best of both worlds: a PT and a partner workout.

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Are You Training With A Personal Trainer? Do They Have These 5 Traits.

Here at Abu Dhabi Personal Trainers we understand the characteristics of a good PT, but do you? Below we have highlighted 5 things to look for in a PT.

Patience is the key to a good client-trainer relationship, is what we say here at Abu Dhabi Personal Trainer.
Trainers should understand that what works for one client may not work for another. Trainers should also find a comfortable pace for their clients. Some clients may progress at a faster rate, while others may require more coaching and assistance.

Communication is a two way street but the coach must lead the student. You may end up spending many hours working with your personal trainer so it is vital there is a clear understanding of each other.

Professionalism above everything. Being a personal trainer is an occupation; a profession. Your health is in their hands so take it seriously.

Education is a must. Make sure as a personal trainer you are education (qualified) and continue to strive to become more qualified. It’s a competitive industry. Have you advantages!
Personality. Be fun, be informative, be the best personal trainer you can be and care!

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