Fitness

Unleash Your Potential: The Power of Goal Setting in Fitness

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Ready to start your journey? Yes, then goal setting is a straightforward yet crucial first step towards unlocking your full potential whether you’re an experienced athlete or just a beginner. This blog will explore the significant impact that goal setting can have on your fitness endeavours and look at how creating goals can help you succeed including igniting your motivation whilst developing your self-discipline and perseverance. So, are you ready to unleash your potential and embark on a journey to success? Great, let’s get started!

Why Does Goal Setting Matter in Fitness?

There are endless possibilities in the fitness world so setting clear and meaningful goals provides direction and motivation. They will guide you towards your aspirations, whether it’s running a marathon, losing weight or simply improving overall health. Here’s why goal setting is crucial:

  • Importance of direction and focus: Specific goals allow you to tailor training to reach your objectives, such as increasing strength or improving endurance. Research has shown that setting specific fitness goals can enhance performance.
  • Motivation and accountability: Goal setting can fuel your motivation, driving you forward even when you feel like giving up. So, share your goals with others on social media to increase your accountability and commitment.
  • Sense of accomplishment: Achieving your goals should boost your self-confidence and create a feeling of pride. Therefore, each milestone provides evidence of your progress and should be celebrated, no matter how small.

For instance, when I decided to run my first 10k race, setting a specific goal of running three times a week helped me steadily progress towards my target distance. Still not convinced that goal setting helps you reach your potential? Check out the video below to hear from the Olympians themselves!

SMART Goals

Goal setting in fitness can be complicated so using the SMART criteria provides an effective structured approach. Here’s what SMART stands for:

  • Specific: Clearly define what you want to achieve. For example, instead of a vague goal like “lose weight,” specify “exercise three days a week.”
  • Measurable: Establish key metrics to track progress. This could involve tracking your workouts, your daily food intake, or your weekly run mileage.
  • Attainable: Always make your goals realistic. If you consistently set overly ambitious goals, it can lead to disappointment which slows progress.
  • Relevant: Ensure your fitness goals align with your overall objectives and lifestyle. It is important to consider how achieving your goal contributes to your long-term well-being.
  • Timely: Set a clear timeline for your goal. For example, rather than aiming to “run a 10k someday,” specify “complete a 5k in three months” to help you stay on track.
Image credit: Pixabay

Crafting Your Action Plan

Developing an action plan is crucial for turning your fitness goals into reality. Here’s how to get started:

  1. Break it down: Divide your overarching goal into smaller steps. For example, if your goal is to run a marathon, break it down into weekly mileage targets.
  2. Schedule workouts: Set aside dedicated time for exercise in your weekly schedule. Treat this time as non-negotiable commitments so your fitness is prioritised.
  3. Track your progress: Use a fitness journal, app, or wearable device to monitor your workouts and progress towards your goals.
  4. Adjust as needed: Always be flexible and willing to adapt your action plan based on your progress and changing circumstances. It is okay to take a step back to go forwards!

By creating and using a detailed action plan, you’ll be well on your way to achieving your fitness goals. For guidance on the best free fitness apps to monitor your workouts, check out this helpful video:

Maintaining Motivation

Staying motivated on your fitness journey is crucial for long-term success. So, here are some tips to help you stay on track:

  1. Ask your friends: Exercising with a friend can make workouts more enjoyable whilst also holding you accountable. A study found that working out with a friend can promote greater weight loss in the short and long term than exercising alone.
  2. Celebrate Milestones: Recognise and reward your progress when you achieve a milestone or reach a goal such as a treating yourself to a new workout outfit.
  3. Keep it fun: Try to mix up your workouts to prevent boredom and stay engaged. Fun is different for everyone, so do what is right for you.
  4. Stay Positive: Maintain a positive attitude and remind yourself off the benefits of regular exercise such as increased energy, improved mood, and better overall health.

Looking for an extra dose of inspiration? Check out this video to hear some of the best motivational quotes from famous athletes:

Overcoming Challenges

Whilst achieving your fitness goals, you are likely to encounter challenges that can slow your progress. There are common hurdles that many encounter on their fitness journey including a lack of time and changing motivation levels. However, these obstacles can be overcome with the right strategies:

  • Time management: Prioritise your workouts and schedule them into your daily routines.
  • Finding Motivation: Seek sources of motivation through friends or motivational quotes from athletes to maintain the drive to exercise.
  • Access to resources: If you’re facing issues such as financial constraints or having limited access to equipment, try to remain resilient and creative when finding solutions.

For inspiration, watch this video of Michael Jordan triumphing over setbacks in his career:

Goal Refinement and Progression

As you progress on your fitness journey, it’s essential to periodically review and refine your goals. This simple process allows you to adjust your objectives based on your changing capabilities. So, here’s how to effectively refine and progress your goals:

  1. Reflect on your progress: Take time to evaluate your current achievements to assess whether your goals are still appropriate.
  2. Adjust as needed: If you’ve surpassed a goal or it no longer challenges you, consider setting new, more ambitious objectives to keep yourself motivated and improving.
  3. Focus on sustainability: Always aim for balance in your fitness endeavours and ensure that your goals promote long-term health and wellbeing rather than just short-term results.
  4. Seek new challenges: Embrace opportunities to explore different fitness activities or training methods to prevent boredom and continue growing both physically and mentally.

By regularly refining and progressing your fitness goals, you can be constantly improving and maintain your enthusiasm on your journey towards optimal health and performance.

Image credit: Shutterstock

Wrapping it Up

Congratulations on taking the first steps toward achieving your fitness goals! Remember, success is a journey, not a destination. We’d love to hear about your progress and experiences, so feel free to share your feedback and and additional tips you may have. Together, we can strive for greatness!

 

Fitness

Fitness Made Easy! Your Step By Step Guide To Crafting The Perfect Workout Program

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Welcome to Fitness Made Easy. This blog will quickly become your go-to resource on your fitness journey. Finding time to keep fit can feel like a workout in itself, from busy work schedules to family commitments, it’s easy to overlook the importance of keeping fit. But, what if I told you I could give you a step by step plan which makes keeping fit easy? And yes, you did read that right!

The guide you’re about to read is the structure I personally followed to achieve my goal of building muscle and losing fat. Fitness can be made easier than ever with a simple, 8 step guide on crafting your very own plan to keeping or getting fit, no matter what your circumstances might be. Whether you’re a frequent gym goer or a complete beginner, this step by step guide will provide you with everything you need to achieve your fitness goals within a realistic time frame, you can set! As Jim Rohn said “Take care of your body. It’s the only place you have to live.”

This is how it works:

  • Step 1: Defining Your Goals
  • Step 2: Your Current Fitness Abilities
  • Step 3: What’s your favourite activity?
  • Step 4: Design Your Schedule
  • Step 5: Let’s Structure Your Workout
  • Step 6: Milestones
  • Step 7: Trust The Process
  • Step 8: Celebrating Your Success

photo by everyday health

Step 1: Defining Your Goals

Arguably the most critical step, what are your goals and what do you want to achieve? Are you aiming to gain weight, lose weight or build muscle? This is the step where you decide what your reason for starting on this journey is. Don’t forget, don’t just set any goals, your goals must be smart, measurable, achievable, relevant and have a realistic time span. (SMART)

Step 2: Your Current Fitness Abilities

So you’ve finished setting your goals, it’s time to test yourself and find your current fitness abilities. Use this step to test yourself, test your cardiovascular endurance, your strength and your recovery. There are many ways to do this:

  • Record your time for a 3 Kilometre run
  • Test your strength abilities at home or in the gym
  • After your gym session record how you feel each day after the session

This step will allow you to see the real benefits fitness can bring to your body and mind.

photo by medium

Step 3: What’s Your Favourite Activity?

One of the keys to sticking to your workout plan is choosing activities you actually enjoy! Whether it’s running, swimming, weightlifting or cycling, if you enjoy it then you should include this in your plan. If you enjoy the fitness activity then you’re more likely to stick to the plan. Don’t be afraid to experiment with new forms of exercise until you find something you truly enjoy.

Step 4: Design Your Schedule

This is the step where you get to customise a fitness schedule to fit your busy life. Take into account your goals and the activities you enjoy most and design a day by day workout schedule. Consistency is a vital factor to achieving your fitness goals so make sure your schedule is realistic, taking into account your other commitments. Whether you prefer early mornings or late nights, design your schedule entirely how you want it.

photo by decathlon

Step 5: Let’s Structure Your Workout

So you have a schedule you’re happy with, it’s time to structure your workouts based on your goals and workout schedule. A well rounded fitness workout includes areas of strength training, cardiovascular exercise and a chance for your body to recover. Remember to mix up your workouts to give each muscle group a chance to recover before training again. You should aim for at least a day of recovery per muscle group between sessions.

Step 6: Milestones

Setting realistic milestones is an essential part of your fitness journey to track your progress. Break it down into long term and short term goals which you can celebrate achieving along the way. Short term goals can include cycling a certain distance in a time lower than you recorded in Step 2, or lifting a heavier weight. Longer term milestones could include a lifelong goal such as running a marathon or completing an Iron man. It is important to celebrate each milestone you achieve!

photo by freepik

Step 7: Trust The Process

One of the key characteristics to staying consistent is accountability. Staying accountable can be achieved independently or with a workout partner. Embarking on a fitness journey with a friend is a great way to make sure you both stay accountable. Be prepared to make adjustments to your plan as you get deeper into the journey, you’ll realise excises and activities which you don’t enjoy, don’t be afraid to adjust your fitness plan. After all, if you enjoy your plan, you’re much more likely to remain consistent.

Step 8: Celebrating Your Success

Congratulations, you’ve started on your fitness journey and it’s time to celebrate your success. Don’t be afraid to celebrate your success, every step closer to your fitness goals should be celebrated. Find something you enjoy whether it’s a post workout snack or a meal in a nice restaurant, and use this to celebrate your fantastic accomplishments.

Workout Out At Home

Did you know only 2% of the world’s population attends a gym? The Covid pandemic brought us a new way of workouts which didn’t include the gym! So you might think, home workout? Sounds easy? Think again! Incorporating home workouts into your own fitness plan is a great way to stay consistent during a busy schedule. Youtube is a great source of guided workout videos, from pilates to bodyweight classes, there is a video for everyone, no matter what your individual goals might be.

So if you’re looking to squeeze in a workout on the busiest of days, consider a quick home workout, to help maintain consistency in your fitness journey.

Now It’s Your Turn

So that’s it! You now have everything you need to structure your own fitness plan and begin that journey to achieving your goals. So it’s time to put on your favourite workout outfit and your comfiest trainers. Start your journey to a healthier you!

Start Your Fitness Journey Today

We’d love to hear your feedback – review@fitnessmade.com

Fashion

Unveiling the True Cost of Fast Fashion – Environmental Impacts and Sustainable Alternatives

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In the age of fast fashion, where trends come and go at the speed of light, and influencer culture is the strongest it has ever been, it’s easy to get caught up in the whirlwind of inexpensive clothing options offered by companies like Shein, H & M, primark and Zara. However, beneath the surface of their trendy façades lies a darker truth: the environmental toll of fast fashion.

In this blog post, I delve into the unsustainable practices of the fast fashion industry and how influencer culture is encouraging the overconsumption of fast fashion. Furthermore, I will explore alternative brands you should consider that prioritise sustainability without compromising style.

The Truth Behind Fast Fashion:

Credit: Francois Le Nguyen, Unsplash

Overconsumption and Waste:

Fast fashion brands thrive on the principle of producing clothing quickly and inexpensively, leading to a culture of overconsumption. Consumers are encouraged to constantly purchase new items to keep up with fleeting trends, resulting in massive amounts of clothing ending up in landfills.

With their low prices and endless array of styles, Shein and primark have become favourites among fashion-forward consumers worldwide and I too have fallen victim in the past to its allure blindly contributing to the waste.

Credit: Perytskyy, Unsplash

Pollution and Resource Depletion:

The production of fast fashion uses extensive amounts of natural resources such as raw materials, energy and water. Additionally, the reliance on synthetic fibres like polyester contributes to pollution during manufacturing processes. Chemical dyes and treatments further contaminate waterways, harming ecosystems and communities near production facilities. Furthermore, the transportation of clothing from factories to global markets adds to carbon emissions and air pollution.

Credit: Rio Lecatompessy, Unsplash

Ethical Concerns: 

The relentless drive for low costs in fast fashion frequently results in the compromise of ethical labor standards. Workers in garment factories, especially in developing countries, suffer low wages, unsafe working conditions, and exploitation. The demand to fulfil strict deadlines and production targets worsens these problems, leading to human rights abuses and inadequate livelihoods for garment workers.

For more information, here’s a video explaining the impacts of fast-fashion on our planet:

Source: YouTube, The Planet Voice

Facts that have not been made to scare you..but should

  • Over 80 billion new pieces of clothing are bought each year worldwide.
  • 85% of discarded clothing ends up in landfills.
  • Textiles account for almost 35% of the global microplastic pollution.
  • 40 million people work in fast fashion worldwide.
  • 92 million metric tones of textiles waste is produced each year.
  • 93% of brands surveyed by the Fashion Checker aren’t paying garment workers a living wage.

 

Credit: MTStock Studio, Unsplash

Breaking the Haul: how influencer culture is supporting the dark side of fashion

Influencer culture has revolutionised the way we consume and perceive fashion, with social media influencers wielding significant influence over consumer behaviour. One prominent trend within influencer culture is the promotion of fast fashion hauls, where influencers showcase their latest purchases from brands like Shein, H&M, and Zara. While these hauls may seem harmless and even aspirational on the surface, they often have detrimental effects on both individuals and the environment.

  • Videos tagged with #haul on TikTok have been viewed more than 49 billion times as of 2023 and this continues to increase every minute.

The promotion of fast fashion hauls perpetuates a culture of overconsumption and disposability. Influencers, often incentivised by brand partnerships and affiliate programs, encourage their followers to constantly purchase new clothing items to stay on-trend. This relentless cycle of consumption not only strains individuals’ finances but also contributes to the growing problem of textile waste, as garments are discarded after being worn a couple times.

By glamorising these brands through haul videos, influencers inadvertently endorse and normalise these harmful practices, further rooting the fast fashion model in our society.

In conclusion, influencer culture promoting fast fashion hauls perpetuates a damaging cycle of overconsumption, disposability, and exploitation. It’s crucial for influencers and consumers alike to recognise the negative impact of these hauls and instead advocate for more sustainable and ethical fashion choices.

Do Social Media Influencers actually affect consumers? 

Source: YouTube, Vox Pops International

 

Credit: Gorica Poturak, Unsplash

Sustainable Fashion Alternatives:

Fortunately for you, we are not all doomed just yet! There is a growing movement towards sustainable fashion, with brands that prioritise ethical production practices and environmental responsibility.

Read here why shopping sustainably matters

Here are some sustainable alternatives that have been specially selected by me:

1. Lucy & Yak:

Source: Lucy & Yak Website

 Lucy & Yak is a UK-based brand known for its colourful and quirky clothing made from sustainable materials such as organic cotton and recycled fabrics. Despite its eco-friendly focus, Lucy & Yak offers affordable options, including their signature dungarees and playful tops, making sustainable fashion accessible to all.

Shop here!

 

2. Reformation:

Source: Reformation website

Reformation is a fashion label that focuses on sustainable materials and ethical production. Their clothing is made from eco-friendly fabrics like TENCEL lyocell, recycled cotton, and dead-stock fabrics. Reformation also priorities supply chain transparency, so consumers can trace the journey of their garments from raw materials to finished products.

Shop here!

  

3. TALA:

Source: TALA website

 TALA is a sustainable activewear brand that emphasizes inclusivity, affordability, and sustainability. Their stylish and functional workout gear is made from recycled materials and produced in ethical factories. TALA’s commitment to affordability ensures that eco-conscious activewear is accessible to everyone, without compromising on quality or style.

Shop here! 

6. Vinted

Source: Vinted website

Finally, if you are looking for affordable second-hand clothing Vinted is a great online marketplace where individuals can buy, sell and swap their clothing, shoes, accessories and other items. Not only does it provide a platform for users to declutter their wardrobe, it also contributes to sustainable fashion practices.

Shop here!

Conclusion:

While Shein, Primark, H & M and similar brands, may offer cheap and trendy clothing options, its fast fashion model comes at a significant environmental cost. From overconsumption and waste to environmental pollution, their practices contribute to the degradation of our planet.

However, by using our suggested list and supporting sustainable fashion brands that prioritise ethical production and environmental responsibility, you can make a positive impact and promote a more sustainable future for the fashion industry. Let’s choose quality over quantity, and style with a conscience.

Here’s a 7 minute video unveiling the lies that sell fast-fashion:

Source: YouTube, Vox

Do you really want to make a difference?

Click here to sign a petition that is working against the fast fashion industry, encouraging consumers to rethink the clothes on their backs and pledge to stop fast fashion.

 

 

 

 

 

Fitness, Nutrition

🌟 DREAM BIG & ACHIEVE ALL

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A younger girl’s guide: moving towards a happier and healthier you!

Hey! My name is Isobel and I wanted to write this guide for you to support, motivate and remind you that you can be anything you want to be in your life. Growing up and at your age, I struggled with self-confidence. Exercise helped me get through, and to this day helps me get through the hard days. Exercising increases my mood, makes me feel empowered and gives me the energy to tackle anything I need to do. Our bodies and minds are incredible things, and if we treat them well, we can achieve all! So I hope this guide helps you understand your body, supports you when you are feeling down, and most importantly I hope it helps you realise that no dream is too big!


only 47% of young adults are considered ‘active’ in the UK

SportEngland, 2022

🏃‍♀️ 🏊‍♀️ 🤾‍♀️ 🏋️‍♀️ Why does exercise matter?

Dear girls, let’s embark on a journey – a journey that involves more than just physical movement. Let’s explore why excercise matters, not just for our bodies but for our minds, hearts, and dreams.

  • STRONG BODIES, STRONG MINDS

Over 1 million girls drop out of sport after primary school.

(Women in Sport, 2023)

Excercise builds strong muscles, flexible joints, and healthy bones. See it as a protective armour around our bodies – one that shields us from life’s challenges.

When we move, our brains release endorphins – the magical molecules which lift our spirits. Excercise is our secret potion against stress, anxiety and self doubt.

  • FINDING OUR CONFIDENCE

30% of girls don’t enjoy PE at school due to a lack of confidence

(YouthSportsTrust, 2022)

Finding confidence starts from within, and one powerful way to increase your self-esteem is through exercise. Whether it’s dancing, running, swimming, any physical activity has incredible benefits for both your body and mind.

Remember, it’s not about being the fastest or the strongest; it’s about celebrating what your body can do. Move freely, set achieveable goals, challenge yourself, and celebrate every little victory.

TYPES OF CARDIO:

CYCLING
DANCING
WALKING
ROWING
SWIMMING
JOGGING

 

CHALLENGE TIME:

Why don’t you try walking or cycling to school this week?

STRENGTH – Building a Stronger You

Strength training is all about helping your muscles get stronger. Think of it like levelling up in a video game – but for your body.

Strength training is so much more than just building muscles – it’s about building your inner strength and empowering you to conquer the world.

And the benefits don’t end there…

When you exercise your brain gets a dose of oxygen and nutrients which help you focus better and think clearer. That’s not all – strength training is also your bestie when it comes to body confidence. As you get stronger and fitter, you’ll also feel more comfortable in your skin, stand taller, and walk with a confident stride.

HOW CAN I STRENGTH TRAIN?

There are plenty of cool ways to strength train. You could use weights, like dumbbells or kettlebells, to do exercises like squats, lunges, or bicep curls. Don’t have weights? No problem! You can use resistance bands or even just your bodyweight (think push-ups or planks). You can also try sports that involve strength training, like rock climbing or gymnastics.

 

 

Alongside your workouts, a great playlist is needed! Below click on the link for the perfect playlist to Dream Big: Achieve All!

https://open.spotify.com/playlist/4vlQYhSododMwQLmVbhgVk?si=6722595daa1d4671

🍎Understanding Foods

Click on the tabs below to educate yourselves on the following food groups…

The Power of PROTEIN
  • Think of protein like lego – they are our body’s building blocks for every cell and is responsible for important jobs, such as:
  • Building & repairing muscles
  • Energy and metabolism: helping you maintain a healthy weight
  • Absorbing important nutrients
  • Boosting your immune system (your body’s defence against virus and diseases)
  • Maintaining healthy bones
  • Keeping fuller for longer
  • Enhancing your brain function

Crucial CARBS
  • Carbohydrates help us to feel energised
  • Carbs power our bodies and brains
  • They help us think, run, dance, and move
  • Help our muscles recover faster from injury or from exercise

Simple & Complex CARBS
  • There are two main types of carbohydrates: simple & complex
  • LET’S GET SCIENCY ! – simple carbs: are made up of single or double chain molecules, Complex carbs: are made up of a longer chain
  • Simple carbs are absorbed quickly and give us a quick source of energy, whereas complex carbs take longer to digest, which give us balanced energy over time.

ENJOY YOUR FOOD

Your relationship with food should be like any other healthy relationship, which is based on respect, love, and balance.

Think of food as nourishment for your body and brain. Eating a diverse range of foods doesn’t only make your plate vibrant and exciting, but it also fuels your brain, helping you stay sharp for school, sports, and all the things you love.

You are growing up in a world which attacks young girls with diet trends, calorie counting, and body image pressures. Food fuels your adventures, supports your dreams, and nourishes your resilience – don’t be scared of it!!

Balance is the key to a happy and healthy life – it’s perfectly fine to enjoy your favourite foods in moderation. Just make sure you pair that with a variety of fruits and vegetables. By doing this, you will have a strong body, a happy mind, and a fulfilled soul. Being healthy isn’t about perfection, it’s about the choices you make everyday that lead to a healthier lifestyle.

Savour every bite, and celebrate the nourishment that food brings to our bodies, minds, and souls.

🧠 Understanding Self – Doubt and Poor Body Image

LOVE THE PERSON YOU ARE

There may be moments where you might be feeling like you’re not quite good enough, like everyone else is doing better, are prettier, or more successful.

Negative body image is when you look at yourself and wish you could change things. Maybe you wish you could be smaller, thinner, curvier, more this, or more that.

There’s also social media, which likes to show us ‘perfect’ pictures of ‘perfect’ people living ‘perfect’ lives. Spoiler alert: it is not real. Comparing ourselves to these unrealistic images can damage our confidence as well as our mental & physical health.

Click on the topics below, I want you to reflect on the tasks and questions, then comment your answers in the comment section underneath…

Talk about your feelings…

Note down what you love about yourself. What are qualities which are unique to you? Repeat over and over: ‘I can do this’, ‘I will be the best version of myself’, ‘I matter’. 

Stay active…

Schedule in your next workout, what do you want to achieve? How do you want it to make you feel?

Eat well…

Create your next meal, and write down what you have learnt about ‘understanding your food’. 

 

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5 Fun Ways to Get Fit Without a Gym

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Whilst a gym is a great place to work out, it’s not always the easiest or cheapest option for everyone. However, when it comes to exercising from home, it can be almost impossible to motivate yourself. At Exercise.co.uk, we believe that being creative whilst getting fit is a key factor in inspiring you to keep working out.

So we will be looking at these 5 fun ways to get fit without a gym!

Want to skip ahead? Jump to the specific part below:

  1. Skipping
  2. Hula Hooping
  3. Dancing
  4. Trampolining
  5. Try a Sport

Skipping

Skipping is a fun and straightforward exercise that comes with numerous benefits. It is a great way to get into home workouts and is easily personalised to what you need. Skipping allows you to set the pace and work at your own level, but will also become easier with practise. Eventually, once it is part of your routine, you can begin to change speeds, include tricks, and even make fun routines to your favourite workout songs. If you are looking for a tougher workout, be sure to purchase a weighted skipping rope for a more intense burn.

It is not only fun to skip rope, but it also comes with many health benefits. Skipping can burn as many as 1,600 calories in just an hour and is a great alternative to running or jogging. It is also categorised as a cardio exercise which includes a great number of advantages such as heart and lung health.

For more information on cardio exercise, check out our article The Benefits of Cardio Exercise.

Hula Hooping

Hula hooping is another fun and easy exercise that can be done from home. Not only does it help burn calories, this exercise focuses on the core muscles, resulting in less abdominal fat and a toned stomach. It’s a great way to not only stay fit, but also includes other benefits such as a healthier heart and lungs, improves balance and helps the immune system.

However, hula hooping is not just about the health benefits. With some upbeat music on, it can be easy to complete a fun workout  that incorporates creative routines and changes of pace.

In order to get the full effect on how fun hula hooping can be, it’s important to make sure you have the right music playing, so be sure to check out our article on How to Make the Best Exercise Playlist. 

Dancing

Dancing is one of the most fun ways to stay healthy. To incorporate it into your routine does not necessarily mean you need to join a dance class, unless, of course, you want to. However, with new interactive apps and websites it is now easy to get the most out of dancing!

YouTube has a variety of guided dance workouts available, therefore if there is anything specific in mind you wish to incorporate, for example, a favourite musician or album you like to workout to, there is a strong chance there is a video perfect for you. To search for some fun dance videos be sure to include key phrases such as:

  • 20 min dance workout
  • Dance workout for beginners 
  • Dance workout full body no equipment

If you are not a fan of YouTube, there are many apps that provide a visual guided workout experience. Whilst not all fitness apps include dance routines, many still incorporate fun workouts and can be very beneficial when trying to stay fit without a gym. 

If you would like to see our favourite exercise apps, make sure to check our list of Fitness Apps That Can Make Exercising at Home Easier.

Trampolining

Trampolining is a great and easy way to stay fit and with an indoor trampoline, this can be achieved at home. It can quickly get your pulse racing and is great for those just beginning their workout journey without a gym.

Working out on a trampoline focuses on your leg muscles however, different moves can be incorporated into your workout to make sure the full body receives attention. An indoor trampoline also includes the ability to start with low impact exercises so you can warm up to a high intensity workout. You can get started and see the progress for yourself with our Marcy Fitness Trampoline here.

For a more guided tutorial on how to use an indoor trampoline, check out our 5 Exercises You Can Do On a Trampoline to get the most out of your workout.  

 

Try a Sport

If you struggle to motivate yourself, finding a sport you enjoy is a great way to stay on track, especially if you are a competitive person.  Playing a sport helps you commit to a fitness routine and makes sure you get your active hours in during the week. However, sport is also beneficial because you can get fit and stay healthy whilst having an invested interest in something more than just losing weight.

If you are nervous about starting a new sport, make sure to bring a friend to play with or join a team. As long as you are staying active and having fun, it does not matter if you are particularly talented at the sport or not. 

If you are unsure on which sport might be for you, then check out our information on boxing. As an individual sport its great for building strength and staying fit so be sure to read our Boxing Techniques for Beginners and check out our boxing equipment here.

So…

If your workout routine needs some refreshment, or perhaps the gym isn’t for you, then these 5 fun ways to get fit without a gym is a great place to begin. Enjoying your workout is vital for staying motivated, so if you lack the commitment be sure to invest in these fun exercises. 

Before beginning your exercise journey, please be sure to consult your doctor and always be safe when using equipment.

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Keeping Fit and Healthy as a Busy Student on a Budget

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Being a student it can be hard to get into a routine of healthy exercise, even more so when balancing University work alongside. A look online will bring up a wide range of articles and fitness classes to read and take part in. In this blog I want to offer some guidance as to how you can keep fit and healthy as a busy student on a budget.

My housemates have been trying to get me participating in workouts with them however, I have always had the same feelings when asked. There has always been a high financial commitment attached to joining the gym which has always been off putting for me. Even with the more competitive price of the University gym, I still find the gym as too high of a financial commitment. However, the gym is not the only place to effectively participate in a work out, there are many low cost options of staying fit and healthy that can be considered.

With the introduction of lock down last year I soon found myself looking for ways that I could stay active during those times. Home workouts soon found themselves established into my daily routines. Here are a few of the best ways that I have found to start your health and fitness routine!

Stay Hydrated

Glass of Water by Manu Schwendener on Unsplash

Staying hydrated is an extremely important way of keeping healthy. The NHS recommends that we drink around 6-8 glasses of fluid per day.  The easiest way to do this is to just simply have a glass of water with you whilst you’re studying. I have found this to be an extremely easy way of keeping healthy whilst I am at University. If you are not a fan of water on it’s own you can always add no sugar fruit juice or even a slice of lemon.

Water can also be useful in other areas of fitness such as being used in weight loss treatments, more information can be found here.

Eat a Balanced Diet

Keeping a healthy diet has just as much of an impact on your body as exercise can. If you are exercising you need to maintain a healthy diet otherwise all the hard work being put in is being wasted with a poor diet. Here is a link to an article where there is more information about how eating a balanced diet complements exercise.

When looking to change my diet, I found that one of my favorite ways of satisfying my hunger was through snacking. Everyone loves a snack, I probably love them a bit too much if I am being completely honest. To incorporate more of a balanced diet into my lifestyle, I have tried to start swapping out my snacks for a piece of fruit instead.

It is also important for you to eat properly before and after a workout. Here is a short blog on what you should eat before and after a workout. I would recommend giving this a read before attempting any workouts to ensure that training is effective.

Head Out For a Walk

Walking by Arek Adeoye on Unsplash

Walking is one of the easiest and cheapest ways for keeping fit and healthy as a student. Going out for a quick walk has been one of the best ways I have used to stay fit and healthy as a student. A full walking routine does not even have to be implemented into your day, simply walking to the shops instead of driving has the potential for huge benefits to your well being.

I have personally seen improvements to my mood since walking to the shops rather than driving. Being out in open space for a small amount of time is a nice change of scenery which has been a real boost for my mental health. More information on walking and mental health can be found here.  There are other perks of walking too as you get to discover the local area, opening up potential to find new walking routes to try out in the future.

Do not worry if you do not get the chance to go out for a walk. In the next section we are going to look as home workouts as an alternative way to keeping fit and healthy.

Home workouts

Home workouts are another great way that you can stay fit and healthy in your own time. There are an abundance of products that you can try with various workouts that can be used in conjunction with the products. As this blog is more focused on sticking to a budget, products suggested will have multiple uses to maximize the costs of the products.

  • Resistance Bands are a cheap and versatile way of easing into home workouts. Prices start at £15.99 with different prices being found dependent on the resistance of the band. The bands can be used for a full-body workout which I will link here.
  • Dumbbells are another low cost way to start home workouts. Prices start at £13.75 for 2 x 1 kg Dumbbells with prices increasing as the weight increases. Dumbbells can be used for any level too so whether you’re a complete beginner or an experienced gym goer, an effective workout can be achieved with dumbbells. I will link a 6 week beginners dumbbell workout here and I will link an arm and upper body workout here.

Dumbbells and Resistance Bands by Kelly Sikkema on Unsplash

So, here are some really easy and simple ways you can begin to get yourself into a really good healthy routine. Sticking to the new routine will be hard at first, but stick at it! The benefits in the long run are worth it over the initial breaking into the new routine period and you will begin to feel so much better.

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Digital marketing

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Digital marketing

Target customers

The product revolves around home fitness. During its popular period, people pay more attention to sports health, which brings unlimited potential business opportunities. The target customer group for millennials aged 18-24 is the main consumer group. In-depth understanding of their consumption habits, increase online purchase channels, improve adaptability, to obtain more fun and better course combinations, create a high frequency of use among millennial customers, and attract more customers to join the home fitness program.

Clients between the ages of 18 and 24 pursue fitness and a strong body. At this age, they are in the golden stage of physical development, and their bones are fully mature and strong. This type of customer group recommends fitness exercises and equipment. According to the different needs of customers for fitness, the system is suitable for customers’ fitness programs and equipment. Need to understand the customer’s self-positioning, ideal goals, nutritional arrangements, fitness frequency and other information. The purpose of the exercise is to give priority to anaerobic training, supplemented by aerobic training. This is the mature physiological function of men and women aged 18 to 24, with a high level of metabolism and strong secretion of growth hormone. This age group is the golden stage to improve strength and shape. It also satisfies the psychological satisfaction of the 20-year-old age group and the pursuit of bodybuilding.

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On the other hand, they are also a high-risk group of obesity, reasonable exercise to lose weight and a healthy diet. It is recommended to match with equipment, fitness is mainly to increase muscle strength, exercise is relatively large, and at the same time, pay attention to science and comprehensiveness, and it is suitable to choose growth fitness equipment. For example, multifunctional home fitness series, tensioners, grips, dumbbells, supine support, dumbbells, multifunctional treadmills, etc., to obtain the best muscle condition. Healthy recipes, leading users to complete at home, need protein powder and supplements for muscle training to achieve the goal of healthy weight loss.

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Digital user platform

Social networking, fitness at home after getting off work, is not only a way of life but also a way for people to socialize. The main users of the APP are young people, in line with the product’s digital marketing channel, which integrates all equipment information, coach records, new product promotions, nutrition and fitness knowledge. Establish a communication community for fitness users, and users are located in the community. Divided into three parts, the first part includes sports dynamics, sports rankings and sharing with friends. Users who reach established fitness goals or use fitness goals frequently will be rewarded, which can be used to exchange coaching courses or as gifts to friends. In the second part, all family customers who have purchased fitness equipment have an APP account to record the customer’s weight, body fat, muscle content, fitness goals, fitness recipes and other customer information. In the third part, users adapt to the forum, satisfying the sharing desire and sense of honour of modern young people. They share and exchange fitness photos and results. These photos will attract fans and likes from different users and users who created influencer.

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Fitness trainer

Tailored for the user, a variety of fitness training for you to choose training under the guidance of the coach at home, not limited by space. Fitness is done at home to avoid boredom and boredom. Provides different fitness combinations and guides. Coaches and employees need to form a team in the background. This is especially important for new users, beginners and users who need to lose weight. To urge users to reach their goals, they can share food photos and sleep time and other information exchanges every day. Fitness plans are tailor-made for customers with different needs and arranged according to customers’ equipment and fitness needs. The recording and broadcasting of star coaches are lively and interesting and provide personalized and personalized services according to the characteristics and needs of the crowd. Celebrity coaches need to be established on the platform to attract more fans and clicks. Operate fan management to better interact with users and understand their needs, to meet user needs.

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Data usage

The existing digital marketing SES (Search Engine Service) has created the company’s celebrity coaches and celebrity members from the media to increase media traffic and exposure. For example, young people such as Instagram, WhatsApp, Facebook, and TikTok use advanced social platforms to encourage users to share fitness photos and experiences on different social platforms or cooperate with companies to create fitness network celebrities. Customers who are between 18-24 years old and have little work experience or fitness experience are novices. Different work experience is required, and you can use this method to work with them. Promote the company’s products on social platforms first. Secondly, use the fan effect to promote the equipment and recruit more fitness fans, which can turn them into potential users, and establish free coaching and nutrition guidance course services.

图形用户界面 描述已自动生成

 

 

Conclusion

During the COVID-19 pandemic, the extension of home fitness habits will gradually enlarge, and the audience will continue to change in the future, which will accelerate the popularity of online fitness and gradually form a sense of identity among users. The future epidemic will pass, how to plan the strategy facing the home fitness market in the future. There is a surge in users. With the addition of professional and semi-professional users, the existing fitness content can no longer meet the quality and quantity needs of “critical” users. Two groups of non-deep users and semi-professional users are testing the “diversified” content construction capabilities of online fitness. In the future, the industry will continue to provide home fitness users with integrated and innovative solutions for weight loss and fitness through fitness equipment in the form of a more refined division of labour.

On the other hand, the ability of the public to identify high-quality fitness content and services has been strengthened, making high-quality content and service provision stand out, accelerating the continuous optimization and upgrading of online equipment, coaching content and recipes. We will move towards a more benign model and development direction in terms of user conversion, content and service upgrades, diversified monetization models, and efficiency improvements.

 

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The best ways to stay mentally and physically prepared for your profession.

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Living in the unprecedented times that we currently do, the pandemic has forced many people to put their careers and professions on hold, in particular the Musical Theatre industry; a high intensity, hard working and extremely physical job.

For me and many other fellow performers it has been a matter of making sure our mental well-being and physical health has been looked after in preparation for theatres to return again so we can go back to pursuing our career just like many others will have had to do in other professions, such as personal training or other sporting careers.

Key motivators for your profession that can be specific to YOU…

As hard as staying motivated is during these times where motivation has to be driven by yourself and nobody else, there are many ways to keep positive and stay motivated for when your profession returns such as:

  • Setting realistic physical achievements that will enhance and improve your performance when you return to work such as walking 5000 steps per day or joining in a live workout three times a week to build up stamina again.
  • Make the physical exercise you are doing specific to YOU and your profession. As an example on a long walk I would listen to music from the musical I am going to be working in next to motivate me and help me enjoy the physical exercise more. Make. It. Suit. You.
  • Make a story board or a mood board with pictures of all of the things you would like to achieve or things that inspire you that you can set as your Lock Screen on your phone to remind you daily of where you would eventually like to be in your career.

Here is an example of mine…


An interview with Musical Theatre professionals…

Here is a clip of fellow Musical Theatre performers Alex Steele, Maddison Rowe and Esme Bacalla-Hayes answering some of my questions on how they are staying mentally and physically healthy in preparation for when the industry reopens again. Including advice and insightful information as to how and what YOU could do to improve mental well being, motivation and physical performance in preparation for YOUR profession…

An overview of general tips the girls suggested that help with mental health that everyone can benefit from…

  • Make a to do list for the day ahead and check things off as and when you do things, great for peace of mind and to relieve stress.
  • Make your bed and tidy your room, as silly as it sounds it really does make you feel a whole lot better.
  • Try to keep yourself in a routine throughout the day, it keeps the mind occupied and focused.
  • Most importantly, KEEP GOING, YOU’VE GOT THIS. A positive mental attitude is key.

Physical exercise and its effects on your mental well-being…

It becomes very apparent after talking with three professionals that are awaiting their career to restart that physical exercise can have a huge impact on not just your physical health but your mental well-being and motivation too which are both huge factors to keep in mind during the current circumstances where mental well-being and motivation can be affected the most.

Things physical exercise can help with in particular are:

  • Positivity.
  • Feeling more alert and energised.
  • Relieving stress.
  • Sleeping better.
  • Increase in self confidence.

So here are some tips on how to specifically stay PHYSICALLY prepared for your profession…

At home workouts!

At home workouts are a great way to start getting physically prepared for your career again. It is something you can do at your own pace within the comfort of your own home, without feeling like you have to keep up with anyone else. It is also a FREE and easy way to keep active without needing much equipment.

Setting 3 workouts per week on specific days would be a great place to start to enable your body and mind to adapt to the changes that are being made in regards to physical exercise, when you feel ready you can build the quantity of workouts OR how long you workout for.

‘Short on time? Hate the gym?  Too tired to exercise after work? 10 minute workouts are just what you need.’ NHS.uk.

If you’re struggling to find the right ones for you here are some of the workouts I like to use for some inspiration…

  • Gabby Allen workouts.
  • Courtney Black workouts.
  • Joe Wicks workouts.

These are all FREE and available on either YouTube, Instagram or Facebook so go and have a try!

 

A simple walk can work wonders!

’Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier’ NHS.uk.

Walking is one of the most underrated forms of exercise yet it is so beneficial for both the mind and body. Taking a long walk can be just as beneficial as a short workout in regards to burning calories. A great way to track how far you have walked and how many calories you have burned is buy using the ‘Fitness’ App on either your phone or Apple Watch if you have access to one.
Here is an example of a walk I went on and just LOOK at how many calories I burned… from a walk!

REMINDER!

However with this all being said this is just a reminder to everyone that it is very much OKAY to have days where you don’t feel motivated or don’t feel like you want to workout and be your most productive self. It is OKAY to feel anxious or stressed about the future and how your profession will be affected by this pandemic. It is OKAY to rest and take a day to look after your mental health in other, more comforting ways. Do you know why? Because we are human and each day is never the same for many reasons. The most important thing is that we have the tools and knowledge to come back from these more trying and difficult days, knowing that the simple walk or workout may make you feel that little bit better…

https://www.nhs.uk/live-well/exercise/

https://www.nhs.uk/oneyou/every-mind-matters/?WT.tsrc=Search&WT.mc_id=Brand&gclid=Cj0KCQiA7YyCBhD_ARIsALkj54oDk_1UUTj367kj3bmTXOcjeDA-NPKg9eLB-BsFS5o6MXhyXICqKq0aAmuIEALw_wcB&gclsrc=aw.ds

 

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How to improve your mental wellbeing through fitness and exercise

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Limitations live only in our minds.  But if we use our imaginations, our possibilities become limitless. – Jamie Paolinetti

Maintaining our mental wellbeing is one of the most important aspects which helps contribute toward a healthy fulfilled life, there are an endless variety of ways you can ensure you are taking care of yourself mentally and fitness and exercise are some of the most effective methods. It is clear the benefits that exercise has on our physical body, but people often don’t realise the great positive effects that maintaining exercise also has on the mind! Exercise has in fact be proven to be so great for the mind that those who suffer from challenging mental health battles such as depression and anxiety have felt an improvement mentally, the effects of the illnesses can be eased due to the positive influence that fitness has on the mind and the raise of serotonin that it creates within the mind. The most challenging step can be motivation, but if you can motivate yourself to persist through the first steps of your fitness journey then you can change the way you live your life through the power of exercise.

Not yet aware of how exercises and fitness methods can improve and maintain your mental health? Let’s take a look at some of the best exercises to help get you on your journey to feeling the best version of yourself!

Running

 

 

 

 

Running is one of the best forms of exercise you can do due to its endless benefits, it is one of the most beneficial forms of cardio. Running is so easily accessible to all who wish to try it, however if you prefer not to run outdoors you can opt to run using a treadmill which can be just as effective! its all about your personal preference, the exercise is also open to all ages from the younger generations to the elderly who wish to take up a new hobby or continue their running habits. Running  can also be enjoyed at all different levels and paces to suit your fitness level and age range, the key to running is enjoyment and the incredible health benefits to the mind and body are a bonus.

Still not convinced that running and exercise can help improve your mental wellbeing to a great extent? Check out the video below!

If you’re not sure if running is for you then not to worry, there’s a much more laid back method of fitness you can try!

Yoga

 

 

 

 

 

 

Yoga is an extremely well known term, nevertheless many people do not actually realise how astounding yoga can be for not only improving your physical health but also your mental health. Yoga has allot of stigma surrounding it as many see it as simply a socialising opportunity, however yoga is one of the best exercises for increasing your body strength.  There are many different types of yoga poses so your choice is endless, there is something for everyone which makes yoga so enjoyable and appealing. As we are focusing on the topic of mental health, listed below are some the most prominent yoga benefits that can help improve and maintain your frame of mind and overall mental health situation.

Watch the video below to see just how effective yoga is at improving mental health and wellbeing!

If you’re still not sure whether yoga is right for you and it doesn’t seem like something you want to try, you can take a look at another effective exercise method listed below.

Resistance Training

 

 

 

 

 

Resistance training can be so gripping due to the vast variety of exercises it contains, you are simply not limited to one form of exercise for example if you don’t find lifting weights is a good choice for you then you can try kettlebells or powerbands instead to strengthen your body. Anyone of any age can also enjoy resistance training, just like running and yoga there is no age barrier that blocks you from enjoying and partaking in the exercises due to their being options for everyone’s body strengths and age preference.  Maintaining muscle strength is particularly important as we age and ensures we stay as healthy as possible physical wise, however resistance training is also brilliant at helping our mental wellbeing

In order to see a clearer picture of how effective resistance training can be for your mental wellbeing, watch the video below which shows how simple a form of resistance training can be incorporated into your life. The video also shows that not all forms of resistance training have to be more challenging to begin with for those of you who want to take a less intense approach!

 

It is important to remember that just like physical health, mental health progress also takes time and it is not one short easy road. With that being said, remind yourself that the journey to improvement and change is taking the first step. Through exercise and fitness of your physical body you can also help improve and ensure that your mental wellbeing is also taken care of,  the hope is that this blog gives you some encouragement of just how incredible exercise can be in helping transform, ease and manage your mental health so you can get the absolute best out of your life.

 

 

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Yoga is not just a sport

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Yoga is one of the oldest physical exercises in the “Oriental”. It originally originated in India 5000 years ago and is now popular all over the world. Yoga is not only the exclusive choice for middle-aged people, but also more and more young and old people join the ranks of yoga practice.
A disease-free body, a violence-free society, a confusion-free mind, a inhibition-free intellect, a trauma-free memory, a sorrow-free soul and a quiver-free breath is the impact that Yoga can make on your life.

Yoga is not only exclusive to middle-aged people

 

Indian Prime Minister Modi is also a yoga enthusiast

A young girl said: “I tried Pilates, NTC, HIIT, madness and other methods. This is the most effective exercise training on the market for weight loss and shaping. After being exposed to yoga, I felt unprecedented strength. I completely changed Now, this change is not only physically, but also mentally.”
However, some elderly people think that yoga is only suitable for young people or people with better flexibility. In fact, yoga is suitable for people of all ages and physical levels. The latest research shows that yoga is especially helpful for people over 60 years old and can improve their flexibility and balance.

If you are a beginner, a yoga mat is essential.

Story

 

Thousands of years ago, in India a long time ago, in order to enter the highest state of the unity of nature and man, eminent monks often lived in secluded forests and meditated. After living in a simple life for a long time, the eminent monks realized many natural yoga aesthetic principles from observing living things, and then verified the living principles of living things to humans, and gradually sensed the subtle changes inside the body, so humans understood Dialogue with your own body, so as to know how to explore your own body, begin to maintain and regulate health, as well as the healing instinct for disease and pain. Thousands of years of research have been summed up, and a set of theoretically complete and practical body-building and fitness system has been gradually developed. This is yoga.

Systemic physical improvement

Systematic fitness    

 

There are various benefits of practicing yoga, including accelerating the body’s metabolism, removing waste from the body, and helping the body to repair. Yoga can enhance body strength and body elasticity, so that the body’s limbs develop in a balanced manner. Yoga can also prevent and treat various physical and mental diseases: back pain, shoulder pain, neck pain, headache, joint pain, insomnia, digestive disorders, dysmenorrhea, hair loss, etc. Yoga can regulate the whole body system, improve blood circulation, promote endocrine balance, reduce stress and nourish the heart, release the body and mind, and achieve the purpose of self-cultivation. Other benefits of yoga include improving immunity, concentration, increasing vitality, and improving vision and hearing, and so on.

 

Relieve muscle stress

 

With the increase of age, the quality of muscles is deteriorating day by day. The charm of yoga is that even an ordinary Hatha yoga practice can relieve the practitioner’s muscle pressure and increase muscle resilience. Downward dog pose, plank pose, warrior 1 pose, and warrior 2 pose are particularly suitable for yoga beginners, and they have a good effect on improving strength. While practicing yoga, we need to replenish moisture appropriately, so a beautiful water bottle may bring you a good mood all day long.

 

Increase flexibility

 

With the passage of time and the reduction of activity, the muscles of the elderly lose some elasticity, and it is even difficult for some elderly people to bend over and bend their knees to tie a shoelace in daily life.
For these elderly people with poor flexibility and flexibility, it is recommended to try sitting forward flexion. People who have difficulty can use yoga bands to stretch their shoulders and hamstrings; cat pose or wheel pose can also be flexible for the spine; sprint pose can open hip flexion Muscles; Side Bend Mountain Pose can stretch muscles along the trunk.

 

Increase positive emotions

 

Some elderly people feel lonely and lonely. Joining a yoga class can broaden the social circle of the elderly and get to know more friends. In addition, yoga is recognized as an “emotional booster.” Heart-opening yoga poses and back bending poses like cobra pose, boat pose, and bridge pose have been proven to increase the positive emotions of patients with depression. Practicing yoga asanas, pranayama, and meditation can help improve mood, bring more positive energy, and reduce anxiety.

 

Relax and reduce stress

 

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Yoga and Life

We can use the exercise and relaxation of yoga to allow us to focus on stretching and strengthening the muscles of the body. When our body and mind are in a state of complete relaxation and focus on stretching the limbs, we can release negative emotions and begin to have Positive emotions enable us to achieve a state of mind of “combining with nature”.

 

Anti-Aging

 

Anti-aging is no longer a topic for middle-aged and elderly people. More and more young people are joining this topic. Yoga is the exercise that can achieve this effect. Why can yoga be anti-aging? Because long-term yoga practice can improve body functions in the following aspects to achieve anti-aging results. 1) Enhance bone density​ 2) Relieve arthritis​ 3) Strengthen core​, stay away from back pain 4) Improve circulation​ 5) Protect ligaments 6) Relieve tendinitis​ 7) Say goodbye to stiffness​ 8) Refuse menopause​ 9) Avoid high Blood pressure​ 10) Avoid asthma​ 11) Improve respiratory function​ 12) Relieve insomnia​ 13) Regulate chronic diseases.

Positive Impact of Yoga on Brain and Mental Health

 

There are many studies that show that yoga and meditation can improve our memory and concentration. Both yoga and meditation help us play a higher level role in work, home or school. Yoga helps people deal with adverse situations in a more realistic way. It teaches people to accept and release negative energy, and know how to be grateful, which is necessary to deal with this negative and stressful situation. We can think of yoga as an art, which helps us connect with ourselves on a deeper level. Yoga is a low-impact exercise that involves each of our organs and body parts and our breathing patterns to create balance in our body and mind.
Every action we practice yoga activates the nervous system-brain, muscles, bones and emotions at the same time. Yoga poses bring a holistic change, helping us lead a balanced and fulfilling life.

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Consult your physician, doctor or other professional before starting any exercise or nutrition program. This is especially important for people over the age of 35 or those with pre-existing health problems. In accordance with our advice, Exercise.co.uk is not responsible for any personal injury or property damage caused.

If you experience dizziness, nausea, chest pain or any other unusual symptoms, stop exercising immediately and consult your doctor immediately.

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