Posts Tagged ‘burn fat’

Why is hill training so important?

October 13, 2015 at 4:53
Posted by Rachael Woolston

You might deliberately go out of your way to avoid hills when you go out running. But face them head on and you will not only improve your running but may even learn to love them too…

 

Hopefully, you haven’t read the end of that sentence and turned off. ‘Learn to love hills? Are you crazy?!’

But really, hills are a great running workout because you can usually see how far  you have to run to reach the top, meaning that you can psychologically prepare, grit your teeth and keep pushing until you have summited. Result? A great sense of achievement. Even if you are doing hill repeats and have to do it again. And again.

But those results are just the psychological ones, the real impact is how much hills supercharge and improve your running. Here’s how…

* Running up hill forces the muscles in you hips, legs, ankles and feet to contract more powerfully than usual because they have to overcome gravity to move you up the hill. And more power means faster strides.

* Better running efficiency. While it is, of course, possible to slouch and shuffle you way up a hill, bent over at the waist, if you choose a hill of a length suited to your fitness, it means your posture and running technique tend to improve compared to on the flat. This is because you HAVE to push off your mid foot if you are exerting more effort and you naturally swing your arms, all techniques that should be used by everyone all the time, on the flat too.

* You learn to take shorter strides and pick up your knees. Because if you don’t, you’ll fall over as you scuff and trip over you feet as you go up the hill.

* Your leg muscles and ligaments and tendons get stronger. This is because your feet have to come into contact with the floor more often to push your body forward because of the incline. Result? Exertion of more force, resulting in a greater impact on muscle tone.

If you want to learn to run hills, and do it in a group to help motivate you, join our Run for the Hills six week course which begins on Thursday October 29th.  Suitable for anyone as long as you can run 5km. For more details and prices click here.

 



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How to supercharge your metabolism

September 26, 2014 at 10:03
Posted by Rachael Woolston

Most women ignore the easiest way to lose weight and balance their hormone levels. Read on for the simple solution to changing your body shape..

Did you know that from the age of around 29 onwards, women typically lose between half a pound and a pound of muscle a year ?

Muscle is an active tissue which burns calories even when you are sitting still. So, when you lose active it, your metabolism slows down and weight gain speeds up although it is not the only undesirable effect.

Muscle loss also upsets our natural hormonal balance, causing a drop in testosterone (which also occurs with age) which is as vital to women as men. It helps with energy levels, protein synthesis and contributes to our sense of well being, amongst other things.

The solution is to simply create lean muscle tissue. Many women think that this can be done through running, yoga or swimming. While these are all great for range of movement and a positive state of mind, they do not create enough of an adaptive response to create the muscle tissue needed.

Kettlebells, or some kind of resistance exercise with a weight appropriate for you as an individual (and many women are surprised just how much weight they can lift) is the easy solution along with delicious food which helps nourish and repair your body.

Whether you are 16 or 66, lifting weight will have a far better effect than any amount of running or dieting can ever hope to do in terms of both changing your body shape, balancing your hormones, improving sleep patterns, energy levels and so much more besides.

(And that other myth that you will end up looking like the Incredible Hulk-ess? It is impossible for us as women unless we are taking some kind of supplementation and train as much as an elite athlete).

Sign up for our Autumn Burn It camp, which is suitable for total beginners and experienced alike. Each session will include a special Metabolic Supercharge session and if you book before our early bird deadline, October 1st you will receive our Burn It Eating Plan.

BOOK HERE

 

 



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