It’s something we do 28800 times every day involuntarily, yet most of us have a poor breathing technique, we’ve become lazy when breathing. We tend to expand our chest cavity, puffing our chests out and up as we inhale but this is a highly inefficient way to breathe which only fills the top of the lungs with air and does not utilize full lung capacity. For improved technique try focusing on filling the lower level of the lungs with air. Firstly push the diaphragm down and force the abdomen out (like a pot belly). Then fill the middle portion of the lungs by expanding the chest cavity and raising the rib cage, finally, fill the upper level of the lungs by raising the chest and shoulders slightly. To exhale pull the abdomen in first and then lower the shoulders and chest. Practice correct breathing a few times a day in order to re-train your autonomic nervous system. You’ll also find that 10 correct breaths is a great way to de-stress and pause for thought during a hectic jam packed day!
Breathing when we are strength training is, however, a different ball game. There are many articles which contradict one another with regard to the correct breathing technique to use during strength training, but what I am about to tell you is widely accepted as the safest and most effective method and the one used by most health professionals today. I like to call it the draw in and brace method. This technique will involve holding air in through forced exhalation which is more commonly known as the Valsalva Manoeuvre. The Valsalva Manoeuvre should not be attempted by people with hypertension (high blood pressure) who should seek medical advice first. You have all performed the VM before when pinching your nose and clearing your ears during a flight. Have a go if you’ve forgotten. So, to draw in and brace think about sucking in your navel, drawing it in closer to your spine, making your waist line smaller (but not breathing in). Then once you’re stomach is drawn in perform the VM but instead try to push the air down not up thus placing pressure on the abdomen and, as it tries to stick out, maintain the drawn in navel. If you’ve done it correctly you’ll find that your abdominal region has become rigid and strong like a trunk. However if you are struggling it may take time to gain full control on the abdominal muscles to correctly draw in then brace. As with most things in life, especially in exercise, practice makes perfect so try to be patient and it’ll come. To help we’ll be releasing videos on breathing soon.
We’re now ready to look at using that method during a movement. Say for instance you are going to perform a back squat. You’re standing vertically ready to flex at the hips, knees and ankles and lower yourself to the floor. By now your abdomen should already be activated and stabilising your torso otherwise you would crumple to the floor like a concertina. But before you begin to move downwards suck in your navel, take a breath and brace, hold your breath as you go down, at the bottom of the rep exhale a small amount of air in a short, sharp burst, continuing to draw in and brace, then begin the upwards phase of the squat, only when you have completed the full movement do you release the rest of the air, then, straight away suck in new air keeping your abdomen drawn in and brace before performing the next rep.
Look out for our upcoming videos on breathing which will be on the Phoenix Pro Fitness Blog at phoenixprofit.blogspot.com and YouTube.
Matt Jordan
Phoenix Pro Fitness Coach
Monday 25 October 2010
Friday 22 October 2010
To load or not to load; strength training for kids
In our modern day society, when we hear of the youth of this country, it is often for negative reasons: childhood obesity, underperformance in education, dwindling levels of fitness and rising levels of teenage pregnancies to name but a few.
Statistics being correct, when the youth appear to be in most need of help and guidance from their elders, we see more and more adults avoiding the teaching, coaching and helping of the young in fear of being regarded as ‘potential child abusers’ further poisoning the relationships between the generations.
Youth physical training is immensely important. Focussed and well-designed training for particular sports at an early age can see the development of a fantastic athlete. However, even for non-athletes, structured resistance, speed and agility training can have huge impact on Britain’s youth.
A top strength coach recently summarised to me why childhood obesity is on the rise and why kids shy away from the gyms and physical activity.
Firstly local facilities specialising in youth training simply do not exist anymore. Commercial facilities have little interest in youth training. It is not a money maker, and the interaction of the young and adults is near unheard of. The best that many can muster is an hours, once a week ‘supervised’ session in a non-peak time well away from their full paying adult public. The major issue with this is that the training is un-progressive, poorly designed, has a large focus on machine based resistance and offers little inspiration to young sports people. Many kids simply cannot see how their efforts transfer from the gym to the pitch or daily life and thus boredom follows.
Secondly, as already mentioned, many adults are steering clear of working with youngsters, but this is not the only issue. Many adults who train kids forget what it is like to actually be a kid, which can make training fruitless and lacklustre. Coaches working with kids must remember that children are not miniature adults. No matter how big and strong a child is, they are still physically less mature and are often experiencing many drills and training techniques for the first time. Even when this is taken into account, adult programs and training philosophies are not appropriate for younger populations, the intensity and volume are usually far beyond the reach of even the fittest youth. One of the most common mistakes that I have seen with trainers training kids fall into this category.
Thirdly, adults and schools are simply scared that resistance training will turn the kids of the UK into ‘an army of dwarves’. They therefore over the years have removed resistance training from curriculums and the minds of their children. The notion that resistance training will stunt the growth of children is far from the truth. Many studies have in fact shown that resistance-type training has a favourable influence on growth, providing appropriate training guidelines are followed. There have also been many studies linking increased bone density in adolescents with weight training. With women being more susceptible to conditions such as osteoporosis, building solid bone mass at an early age is an important way of avoiding the condition in later life.
Besides increased sports performance, for already-active kids who participate in sports, injury prevention is a hot topic. Every year, millions of injuries occur during sport participation, and with kids making up the majority of participants, this brings the likeliness of injury higher. In many cases these injuries occur due to the young athletes being ill prepared to handle the demands of their chosen sport: reacting to dynamic forces, and unpredictable movement patterns to name just a few. Building functional strength can help youths adapt to the stresses of the sport better, preventing strains, sprains and breaks, keeping them on the pitch for the entire season.
Childhood obesity is on the rise, due to poor nutritional habits, changes in hobbies and the popularity of sedentary lifestyles. Resistance training can offer youths a bang for their buck approach in increasing their fitness levels and how they look. As an adult, who grew up obese, I can say from my own experience that if I had been given the chance to resistance train at an earlier age I may have shed the weight a lot sooner than I did.
The thing about being obese at any age is that it is difficult to get involved in classes and team sports, because you already find yourself at a massive disadvantage to others. For those individuals who carry the extra weight, confidence is usually an issue. Joining team activities can further demotivate already demotivated individuals. When we are demotivated we do not have the grit to pursue our goals fully and the results we achieve are often below par.
With personal training and resistance training, the programs that are worked to are very individual. The only competitor is you, and this can give people a huge confidence boost. They are independent, and they can see that the work that is put in, directly translates to the results they are seeing. Not only can you get better results with a well thought out resistance training programme, but you can begin developing that body confidence that is so essential, particularly in this day and age. Research has also shown that those youths who are less fit to begin with might benefit the most from resistance based training compared to other forms.
For those kids that are not athletes and are not overweight, resistance exercise still offers huge benefits. Vandalism and other anti-social behaviour has been found to correlate with boredom. Weight training can be a fantastic way to let off steam, whilst keeping the mind of the youth invigorated and interested. Many life skills can be learnt from weight lifting; patience, the importance of hard work and dedication to name just a few.
Still not convinced? Sejnowsk concludes that exercise enhances the formation and survival of new nerve cells as well as the connections between nerve cells, which in turn improves long term memory’. With kids constantly being criticised in the press for their exam performances, every little helps right?
As with every article I write, it is important to supply a recommendation or a call to action. Although personal training may not be for everyone, encouraging your children to train with weights may well be a great idea! As well as boosting their fitness levels, encouraging body confidence, and preventing sporting injuries, training with your kids can be an awesome experience. For those with goals to work to, it is important to have people supporting you. Training with your kids not only offers the social support that many need, but exercise can offer a great bonding experience!
Here at Phoenix Pro Fitness our coaches are already experienced with training a wide variety of ages, from the age of 8 up to adults in their 70’s. Although personal training may not be the top of your list for your child, it may well be something to consider.
1:1 coaching of well-planned programmes that are adjustable to a child’s needs, as well as coaching aimed at the level of the child can offer a fun experience whilst getting your child fit. As with any special population, if you are considering personal training for your youngsters, make sure you get in contact with a reputable company/coach who has experience with training kids. They will be able to accurately monitor your child’s progress and tolerance to training, and can encourage your child to develop a fit and healthy lifestyle as well as training with weights.
Scott Marsh
21/10/2010
Statistics being correct, when the youth appear to be in most need of help and guidance from their elders, we see more and more adults avoiding the teaching, coaching and helping of the young in fear of being regarded as ‘potential child abusers’ further poisoning the relationships between the generations.
Youth physical training is immensely important. Focussed and well-designed training for particular sports at an early age can see the development of a fantastic athlete. However, even for non-athletes, structured resistance, speed and agility training can have huge impact on Britain’s youth.
A top strength coach recently summarised to me why childhood obesity is on the rise and why kids shy away from the gyms and physical activity.
Firstly local facilities specialising in youth training simply do not exist anymore. Commercial facilities have little interest in youth training. It is not a money maker, and the interaction of the young and adults is near unheard of. The best that many can muster is an hours, once a week ‘supervised’ session in a non-peak time well away from their full paying adult public. The major issue with this is that the training is un-progressive, poorly designed, has a large focus on machine based resistance and offers little inspiration to young sports people. Many kids simply cannot see how their efforts transfer from the gym to the pitch or daily life and thus boredom follows.
Secondly, as already mentioned, many adults are steering clear of working with youngsters, but this is not the only issue. Many adults who train kids forget what it is like to actually be a kid, which can make training fruitless and lacklustre. Coaches working with kids must remember that children are not miniature adults. No matter how big and strong a child is, they are still physically less mature and are often experiencing many drills and training techniques for the first time. Even when this is taken into account, adult programs and training philosophies are not appropriate for younger populations, the intensity and volume are usually far beyond the reach of even the fittest youth. One of the most common mistakes that I have seen with trainers training kids fall into this category.
Thirdly, adults and schools are simply scared that resistance training will turn the kids of the UK into ‘an army of dwarves’. They therefore over the years have removed resistance training from curriculums and the minds of their children. The notion that resistance training will stunt the growth of children is far from the truth. Many studies have in fact shown that resistance-type training has a favourable influence on growth, providing appropriate training guidelines are followed. There have also been many studies linking increased bone density in adolescents with weight training. With women being more susceptible to conditions such as osteoporosis, building solid bone mass at an early age is an important way of avoiding the condition in later life.
Besides increased sports performance, for already-active kids who participate in sports, injury prevention is a hot topic. Every year, millions of injuries occur during sport participation, and with kids making up the majority of participants, this brings the likeliness of injury higher. In many cases these injuries occur due to the young athletes being ill prepared to handle the demands of their chosen sport: reacting to dynamic forces, and unpredictable movement patterns to name just a few. Building functional strength can help youths adapt to the stresses of the sport better, preventing strains, sprains and breaks, keeping them on the pitch for the entire season.
Childhood obesity is on the rise, due to poor nutritional habits, changes in hobbies and the popularity of sedentary lifestyles. Resistance training can offer youths a bang for their buck approach in increasing their fitness levels and how they look. As an adult, who grew up obese, I can say from my own experience that if I had been given the chance to resistance train at an earlier age I may have shed the weight a lot sooner than I did.
The thing about being obese at any age is that it is difficult to get involved in classes and team sports, because you already find yourself at a massive disadvantage to others. For those individuals who carry the extra weight, confidence is usually an issue. Joining team activities can further demotivate already demotivated individuals. When we are demotivated we do not have the grit to pursue our goals fully and the results we achieve are often below par.
With personal training and resistance training, the programs that are worked to are very individual. The only competitor is you, and this can give people a huge confidence boost. They are independent, and they can see that the work that is put in, directly translates to the results they are seeing. Not only can you get better results with a well thought out resistance training programme, but you can begin developing that body confidence that is so essential, particularly in this day and age. Research has also shown that those youths who are less fit to begin with might benefit the most from resistance based training compared to other forms.
For those kids that are not athletes and are not overweight, resistance exercise still offers huge benefits. Vandalism and other anti-social behaviour has been found to correlate with boredom. Weight training can be a fantastic way to let off steam, whilst keeping the mind of the youth invigorated and interested. Many life skills can be learnt from weight lifting; patience, the importance of hard work and dedication to name just a few.
Still not convinced? Sejnowsk concludes that exercise enhances the formation and survival of new nerve cells as well as the connections between nerve cells, which in turn improves long term memory’. With kids constantly being criticised in the press for their exam performances, every little helps right?
As with every article I write, it is important to supply a recommendation or a call to action. Although personal training may not be for everyone, encouraging your children to train with weights may well be a great idea! As well as boosting their fitness levels, encouraging body confidence, and preventing sporting injuries, training with your kids can be an awesome experience. For those with goals to work to, it is important to have people supporting you. Training with your kids not only offers the social support that many need, but exercise can offer a great bonding experience!
Here at Phoenix Pro Fitness our coaches are already experienced with training a wide variety of ages, from the age of 8 up to adults in their 70’s. Although personal training may not be the top of your list for your child, it may well be something to consider.
1:1 coaching of well-planned programmes that are adjustable to a child’s needs, as well as coaching aimed at the level of the child can offer a fun experience whilst getting your child fit. As with any special population, if you are considering personal training for your youngsters, make sure you get in contact with a reputable company/coach who has experience with training kids. They will be able to accurately monitor your child’s progress and tolerance to training, and can encourage your child to develop a fit and healthy lifestyle as well as training with weights.
Scott Marsh
21/10/2010
Monday 18 October 2010
New Kettlebell Training Course in Godalming Starting Soon!
Phoenix Pro Fitness is proud to present the return of their renowned 8 week kettle bell class for the first time in their new facility in Catteshall Lane, Godalming.
For just £79, this hugely popular 8 week course will have you ‘swinging’, ‘cleaning’ and ‘snatching’ in a mere few weeks.Refresh your exercise regime by learning new skills, improving balance, increasing strength and most of all shifting fat just before the Christmas break. The 8 week course begins on October 30th 2010, and takes place each Saturday morning at 10am led by the experienced kettle bell specialists and UK Personal trainer of the year, Charlotte Ord .
Classes are hugely sociable, and a huge variety of abilities are expected. Each individual is able to work at their own pace whilst experiencing top class coaching. Spaces are limited, and places are already being snapped up. So secure your place today: Phone: 01483 801150 Email: info@phoenixprofitness.com Rise and Rise again until Lambs become lions…
Saturday 16 October 2010
Aiming for a Marathon?
It’s that time of year when everyone finds out if they have been successful in securing a place in next year’s London Marathon. For those of you who have, congratulations, and for those of you who were unfortunate this time around there is always the chance to run for a charity, or aim for another race.
The key to enjoying your first (or any!) marathon, is getting the preparation right. Nowadays there are an abundance of generic marathon training plans available on the internet along with dietary advice, endless tips and do’s and don’ts. More often than not the training plans and tips contradict one another which can lead to a lot of confusion. Here at Phoenix Pro Fitness we want to make effective training really simple for you. Our race experienced team of coaches and therapists will be there for you every step of the way, providing a bespoke marathon training plan to take you from your first prep run to race week; this includes personalised strength training sessions with a highly qualified coach to help you develop speed, strength and stay injury free in the run up to your race and group regeneration sessions tailored to recovering from post run muscle fatigue. We believe that, for any health related goal, the right nutritional plan is crucial for success so we also provide all of our members with comprehensive dietary advice geared towards running.
If you are an experienced runner wanting to really improve your time or you’re feeling demotivated by the same old training schedule, we can help you overcome any plateaus by applying a fresh approach to your marathon training. It’s a myth that clocking up high mileage every week is the way to train successfully as it more often than not leads to overuse injuries. Research proves that if strength endurance training is incorporated into the weekly training schedule, stamina and speed is greatly improved resulting in optimal race performance and a reduction in injury occurrence.
If you are looking for a tailored ‘road map’ to help you cross the finish line with good form come race day, then the team at Phoenix Pro Fitness can help.
Our 3 month marathon training membership offers you a comprehensive road map to your goal, full use of our state of the art new gym, unlimited access to our scientifically backed class programme and a great goodie bag (worth £89) for just £199 per month. We also have an experienced in-house team of massage therapists to help keep you on top form en route to crossing the start line next April and beyond. We really are the ‘One Stop Shop’ approach to training for the marathon, so make a huge leap forward today and choose to leave the planning to us!
If you’d like to try our club before you decide to commit to a membership, our 30 day All Access Membership lets you experience everything we have to offer for just £69. We are certain that you will see improvements in your strength, flexibility and cardiovascular fitness within that time, helping you on your way to achieving something special.
For more information please call us on 01483 801150 or drop in and say hi. We’re based at Woodside Park, Catteshall Lane, Godalming, Surrey GU7 1LG
The key to enjoying your first (or any!) marathon, is getting the preparation right. Nowadays there are an abundance of generic marathon training plans available on the internet along with dietary advice, endless tips and do’s and don’ts. More often than not the training plans and tips contradict one another which can lead to a lot of confusion. Here at Phoenix Pro Fitness we want to make effective training really simple for you. Our race experienced team of coaches and therapists will be there for you every step of the way, providing a bespoke marathon training plan to take you from your first prep run to race week; this includes personalised strength training sessions with a highly qualified coach to help you develop speed, strength and stay injury free in the run up to your race and group regeneration sessions tailored to recovering from post run muscle fatigue. We believe that, for any health related goal, the right nutritional plan is crucial for success so we also provide all of our members with comprehensive dietary advice geared towards running.
If you are an experienced runner wanting to really improve your time or you’re feeling demotivated by the same old training schedule, we can help you overcome any plateaus by applying a fresh approach to your marathon training. It’s a myth that clocking up high mileage every week is the way to train successfully as it more often than not leads to overuse injuries. Research proves that if strength endurance training is incorporated into the weekly training schedule, stamina and speed is greatly improved resulting in optimal race performance and a reduction in injury occurrence.
If you are looking for a tailored ‘road map’ to help you cross the finish line with good form come race day, then the team at Phoenix Pro Fitness can help.
Our 3 month marathon training membership offers you a comprehensive road map to your goal, full use of our state of the art new gym, unlimited access to our scientifically backed class programme and a great goodie bag (worth £89) for just £199 per month. We also have an experienced in-house team of massage therapists to help keep you on top form en route to crossing the start line next April and beyond. We really are the ‘One Stop Shop’ approach to training for the marathon, so make a huge leap forward today and choose to leave the planning to us!
If you’d like to try our club before you decide to commit to a membership, our 30 day All Access Membership lets you experience everything we have to offer for just £69. We are certain that you will see improvements in your strength, flexibility and cardiovascular fitness within that time, helping you on your way to achieving something special.
For more information please call us on 01483 801150 or drop in and say hi. We’re based at Woodside Park, Catteshall Lane, Godalming, Surrey GU7 1LG
Wednesday 13 October 2010
Benefits of Olympic Lifting
As part of our commitment to providing our members with the very best in exercise and nutritional information, our staff regularly train with the leading names in the field.
Earlier this week we had the pleasure of training with Brian Hamill, Head Coach of the South Eastern Counties Weightlifting Association and Staff Coach for the British Weightlifters Association. Brian has trained a number of world class weight lifters and Olympic athletes and at 73 years of age is a perfect example of why lifting weights is good for you!
So why is Olympic lifting in particular good for you?
Well, firstly, these total body movements recruit a huge number of muscles simultaenously, meaning a significant metabolic demand and consequent fat loss.
Secondly, and as perfectly demonstrated by Brian, olympic lifting encourages the use of the body's full range of motion, meaning that from a performance and general day to day perspective you are more flexible and more resilient to injury.
Thirdly, training movements such as the clean, jerk and snatch significantly strengthens the neuromuscular connection, meaning increased speed, force generation and overall performance, whether that be in a sporting or aesthetic context.
Finally, these fast explosive movements develop kinaesthesis, or bodily awareness, which results in better balance, better coordination, and thus better results.
You don't have to be an avid weight lifter or athlete to benefit from these power based exercises. Here at Phoenix Pro we start with the very basics and very light or no loads to ensure that technique and range are developed before any progressions are made.
Benefits of Olympic Lifting
As part of our commitment to providing our members with the very best in exercise and nutritional information, our staff regularly train with the leading names in the field.
Earlier this week we had the pleasure of training with Brian Hamill, Head Coach of the South Eastern Counties Weightlifting Association and Staff Coach for the British Weightlifters Association. Brian has trained a number of world class weight lifters and Olympic athletes and at 73 years of age is a perfect example of why lifting weights is good for you!
So why is Olympic lifting in particular good for you?
Well, firstly, these total body movements recruit a huge number of muscles simultaenously, meaning a significant metabolic demand and consequent fat loss.
Secondly, and as perfectly demonstrated by Brian, olympic lifting encourages the use of the body's full range of motion, meaning that from a performance and general day to day perspective you are more flexible and more resilient to injury.
Thirdly, training movements such as the clean, jerk and snatch significantly strengthens the neuromuscular connection, meaning increased speed, force generation and overall performance, whether that be in a sporting or aesthetic context.
Finally, these fast explosive movements develop kinaesthesis, or bodily awareness, which results in better balance, better coordination, and thus better results.
You don't have to be an avid weight lifter or athlete to benefit from these power based exercises. Here at Phoenix Pro we start with the very basics and very light or no loads to ensure that technique and range are developed before any progressions are made.
Monday 4 October 2010
Foam Rolling Technique
Following on from our recent blog post on self myofascial release, Phoenix Pro Fitness coach Matt Jordan is back with two videos to demonstrate exercises you can use to speed up your recovery and regeneration after training. You can also use these techniques to realign and activate muscle fibres and spindles prior to training.
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