Marc Brown Fitness

The benefits runners can gain from resistance training!

Over the past few years, I've spoken to many runners about their training routine, and one of the most common mistakes I've noticed is that many of their sessions only involve running. Whilst it's essential to get the miles in before a race, there are several other areas of training that should be included in a runner's program. One of the most important parts is resistance training. This is a type of exercise that increases muscle strength as the muscles apply force to some form of resistance. Equipment used may include dumbbells, barbells, resistance bands or your body weight just to name a few. There are numerous benefits that runners can gain from resistance training. These include:

i. Increased endurance, decreased fatigue- by developing muscle strength, your body will cope far better with the stresses that running places upon it. Your muscles will be able to perform for longer periods of time before fatigue kicks in. This will essentially make you a quicker runner and improve your times.

ii. Reduced risk of injuries- runners commonly experience problems with their hips, knees and ankles. Resistance training can improve joint stability by strengthening the surrounding muscles and addressing imbalances, consequently reducing the risk of repetitive stress injuries.

iii. Improved technique- as muscles fatigue, running form is badly affected. Stronger muscles will help to maintain a good technique and in turn improve efficiency and ultimately running times.

iv. Decreased body fat- resistance training creates an increase in muscle mass. This added muscle will burn more calories at rest than the fat it has replaced, reducing body fat and creating a leaner body that is ideal for running.

v. Improved finishing- the final stage of a race is often the toughest, but it's also an opportunity to improve your time by giving everything for a short burst before the end. Resistance training can help you do this by improving the power in your legs so that more force is generated when pushing off the surface.

So if you're training for a race or trying to improve your time, make sure you include resistance training when it comes to planning your schedule, it could make all the difference! If you'd like any further advice on this topic, please get in touch by e-mailing marc@marcbrownfitness.com.

Posted May 9, 2012 by Marc Brown

6 ways to speed up your metabolism!

Metabolism is a word I hear regularly, and whilst the benefits of having a fast metabolism are widely acknowledged, what exactly does the term mean? Essentially, metabolism is the rate at which our bodies burn off and utilise calories. There are a few factors that affect our metabolic rate which are out of our control. These include age, gender and genetics. However, there are also several actions we can take to speed up our metabolisms in order to burn off those extra unwanted calories:

i) Eat the right foods. There are so many foods that naturally increase your metabolic rate you may wish to look for a list on the internet. However some of my favourites include:

- Meats and fish such as turkey, chicken, salmon and tuna

- Vegetables such as broccoli, carrots and peppers

- Fruits, particularly apples, blueberries and avocados

- Liquids. Water of course but green tea is also great

- Spices such as red or green chillies or red pepper flakes

ii) Exercise. Obviously cardio is great for you whilst you're doing it, but it also speeds up your metabolism for hours after the workout. Resistance training is very effective as it creates lean muscle, which in order to maintain itself burns far more calories than fat does. This occurs even while you're not exercising. If you're not training intensely, being active in your everyday life can really boost your metabolism, so move about as much as possible.

iii) Eat smaller amounts, more frequently. Eating 6 smaller meals a day rather than 2 or 3 large ones keeps your body supplied with fuel efficiently. You won't eat more food, you simply will be spreading it out over the day. Also, make sure you don't skip meals, as your metabolism will automatically slow down.

iv) Eat breakfast. A healthy breakfast within 2 hours of waking kick starts your metabolism for the day. As you sleep during the night, your metabolic rate drops significantly due to fasting. Therefore if you miss your morning meal, it will remain slow and your body will struggle to effectively break down calories taken in at lunchtime.

v) Drink plenty of water. Your metabolism slows down when the body is dehydrated. So make sure you take in at least 2 litres of water a day in order to help process calories and cleanse the body of toxins.

vi) Get enough sleep. Sleep deprivation can slow your metabolism and cause tiredness, which may lead to overeating during the day. So make sure you get around 8 hours each night.

So if you're looking to become fitter and healthier by boosting your metabolism, incorporating the above tips into your daily life should really help. If you have any further questions, please get in touch by e-mailing marc@marcbrownfitness.com.

Posted March 30, 2012 by Marc Brown

The dangers of heel striking!

Last week I had a consultation with a new client, who up until 6 months ago had been a keen, regular runner. However, due to sharp pains in his knees, he had to stop running and has since concentrated on cycling. I asked him to run briefly on the treadmill, and it was no surprise to find that he landed on his heels rather than the mid or forefoot. As the video above shows, this method creates a sudden and large amount of force that drives up the leg and can create pain in major joints such as the ankle, knee and hip. Even though the video shows someone running barefoot, I assure you wearing footwear won't make a huge amount of difference to the force that the body experiences.

If you look at the structure of the foot, the heel is clearly not the best part to land on. The fact that there is no spring and the surface area is small compared to the forefoot means that it's very ineffective at absorbing shock. To support this belief, please try the following exercise. Firstly, jump up and down on the balls of your feet 10 or so times. Then, stand with just your heels in contact with the floor and jump once (only an inch or so for safety reasons) landing back onto your heels. The shock created by landing on the back part of your foot is intense, and if you consider you take hundreds or thousands of steps when running, it's no surprise that injuries are so common with this particular technique.

So if you run heel to toe, and you've been experiencing pain, it may be time to explore another method. From first hand experience, I can honestly say that changing from a heel to a forefoot strike has eliminated all the annoying injuries I used to have, and I'm very positive that it can for my client too. For such a transition, I'd highly recommend to make the alteration slowly as the change in style will initially place a lot of demand upon certain muscles, particularly the calves. It would be a good idea in the first week to try just a couple of minutes landing on the mid or forefoot. If there are no issues, then try running 10 % of what you normally would and increase the distance by 10% every 2- 4 weeks until you build up to where you were. Of course everyone is different and it's difficult to give advice without assessing someone. Therefore, I'd advise you to seek guidance from a running coach or a fitness professional. Or if you'd like to book in a consultation with myself, please feel free to get in touch... marc@marcbrownfitness.com.

Posted February 2, 2012 by Marc Brown

No time to train?

With the hectic lifestyles we lead nowadays, it's not always easy to find an opportunity to exercise. Therefore, the key is to make the best use of your time when you are able to train. Here are my top tips on how to get a great workout in no time at all:-

i. Choose intervals rather than steady cardio

Instead of spending a large part of your session running, rowing or cycling at a steady pace, try doing some intervals where the activity is performed at a high intensity for a short period of time, followed by a low intensity recovery. This form of training is a very quick and effective method if you're looking to burn calories, lose body fat, improve your cardiovascular capabilities, or stimulate your metabolism.

ii. Focus on compound exercises, not isolated

Compound exercises are those that involve motion at more than one joint, and target more than one large muscle group. For example, a squat or a push-up. Isolation movements are those that use just one joint and muscle group at a time, such as a bicep curl. Therefore, compound techniques enable you to gain a full body workout effectively and significantly faster than isolation methods.

iii. Lower your rest time

This can be achieved by choosing two exercises that do not use the same muscle groups and alternating between them with limited rest in between each set. Doing this rather than focusing on one exercise at a time with a longer rest period between each set allows you to get much more done during your workout. Please note this method is not suitable for those new to training.

iv. Plan your session

This is essential as it avoids wasting time deciding what you're going to do when you're there. Also, prior planning will gain you better results as it creates a more structured and effective workout.

v. Work with a personal trainer

By training with a qualified exercise professional, you would gain great results by doing varied, challenging and enjoyable workouts in a short space of time. You would also gain valuable advice on nutrition and lifestyle, as well as having someone with you to provide constant encouragement.

So if lack of time is making it difficult for you to exercise, then please take my advice on board and give these ideas a go today. They really could make all the difference!

Posted November 16, 2011 by Marc Brown

3 steps to a flatter, leaner stomach!

Everyone would like a flatter, more toned stomach. Go to any gym and
you'll see several individuals on the mats doing crunch after crunch.
Or turn on a music channel early in the morning and you may well see
an advert for a new machine that promises you 'ripped abs' if you do
it for a few minutes a day. However, the fundamental truth is that to
gain a leaner, more toned stomach, body fat reduction is the key, and
abdominal exercises don't do this! So if crunches don't work, what
does?

i) Cardio training- whether it's steady movement like cycling to work
or interval training such as hill sprints, this is essential for
decreasing body fat and creating the trim middle that you're looking
for.

ii) Good nutrition- as the saying goes, 'abs are made in the kitchen'.
This is because poor food will lead to abdominal fat, which will
ultimately cover any muscles you may have strengthened through core
exercises. Healthy eating complimented by regular, whole body exercise
is an ideal combination.

iii) Resistance training- you can't lower body fat in one specific
area by repeatedly training just that part. What you need to do, is
carry out exercises that create large muscle activity as these will
successfully lower body fat all over. Examples include squats, lunges,
press ups, chin ups etc.

So if you're looking to reduce your waistline, don't rely on
traditional core exercises to get you there. They may strengthen the
muscles, but they won't reduce the body fat around them. Instead,
choose to focus on the 3 areas that will make a real difference...
cardio training, good nutrition and resistance training! If you have
any questions about this subject, or any topic that is fitness
related, please don't hesitate to contact me by e-mailing
marc@marcbrownfitness.com.

Posted October 16, 2011 by Marc Brown

Barefoot running- my progress so far

As it has been 3 months since I started barefoot running, today I'd
like to share my experience so far, and discuss how I've benefitted
from making the change from conventional running shoes to Vibram five
fingers.

Running has played a key role in my training for a long time. However
in the past few years, I was getting increasingly frustrated with
various injuries that I kept picking up, particularly in the ankle and
knee that left me unable to run any substantial distances. Then after
reading 'Born To Run' by Christopher McDougall (available on Amazon),
I decided to try barefoot running to see if it could reduce the
problems I'd been having.

The first month tested my patience a little as to avoid muscle
strains, especially in the calves, my first run lasted just 5 minutes
and I increased my time by 5 minutes each week from then on. Also, it
took a lot of practice to change the way I had been running for years
and this felt extremely strange initially. The main alterations I had
to make were landing on the balls of my feet rather than the heels,
taking shorter, quicker strides, and staying more upright in my
posture. Whilst the first few weeks were quite testing, I am now
enjoying running more than I have done in many years, and the aches
and pains have completely vanished. My distances have steadily
increased and my last run was 6km. I intend to build that up and take
part in a 10km race in the New Year.

So if you're running in conventional trainers, and either not enjoying
it, or experiencing pain, barefoot running is another option that you
could explore. If you do, make sure that you seek advice about
technique from an experienced barefoot runner, and build up your times
and distances at a steady rate. It has definitely worked for me, so
could work for you too!

Posted September 29, 2011 by Marc Brown

Bodyweight exercises... Star Crumps

A few weeks ago, I began a series of my favourite bodyweight exercises with the plank to push-up. This time around, I'd like to look at a core exercise that isn't as commonly performed as planks and crunches, but perhaps should be... the star crump.

The star crump is a great conditioning exercise that primarily works the core, the shoulders and arms, and also helps to develop an individual's balance and coordination. The video above shows a fellow trainer performing a series of them using good technique. He starts off in a push-up position with wide hands, and wide feet, before moving them simultaneously in the same direction. The body should remain aligned throughout, ensuring that the hips never drop below the neutral position. To increase the difficulty, you can speed up the movement, or increase the distance your hands and feet move.

So if you've been doing planks and crunches for a while, and fancy a change, star crumps may be a good addition to your workout. Please note however, that it is a reasonably advanced exercise and should only be carried out if you feel confident, and if you're not carrying any injuries, particularly in the shoulder or wrist. Make sure that the movement isn't too wide the first time you try it. Start quite narrow, and increase the range as you become more comfortable with the exercise. In terms of reps, you may want to start with 5-10 full crumps, increasing the number when appropriate. If you have any questions, please don't hesitate to get in touch by e-mailing marc@marcbrownfitness.com.

Posted September 13, 2011 by Marc Brown

Good carbs vs bad carbs

In recent years, there has been a lot of confusion about carbohydrates and they are often seen as the enemy to those looking to lose weight. Today, I'd like to explain why the key is to choose the right type of carbohydrates, rather than removing them from your diet altogether.

Carbohydrates should be an essential part of your everyday diet, as they provide an excellent source of energy. When digested, carbs form glucose, which is transported around the body within the blood, and is converted into energy once it reaches the cells. Therefore, it is important not to avoid them, but rather distinguish between those that are good, and those that are bad for your wellbeing.

Complex carbohydrates are the good form as they take longer to digest, thus providing the body with a slower, more sustainable source of energy. This also prevents the feeling of hunger soon after eating, and allows you to control your appetite and cravings. Foods that contain high levels of complex carbs include:

-Vegetables such as potatoes, parsnips, cauliflower, broccoli

-Fruits such as apples, pears, strawberries, oranges

-Beans such as kidney, pinto, garbanzo (chickpeas)

-Whole grain cereals

-Brown rice

-Wholemeal breads

-Lentils

-Nuts

Bad carbohydrates, often referred to as simple carbs are refined or processed foods. When these are consumed, the glucose formed is released into the blood at a very fast rate, leading to sudden swings of blood sugar and energy levels. As digestion is quick, feelings of hunger can also arise soon after eating such foods, increasing your appetite and cravings. Therefore, if you're looking to lose weight, it's essential to limit your intake of foods such as white bread, pastas, pastries, fizzy drinks, chocolate etc.

So please don't avoid carbohydrates. They're a rich source of energy as well as providing the body with essential fibres and vitamins. If you're mainly eating simple carbs, try to replace them with complex. Doing this will not only assist in weight loss, but will contribute to improving your general health and energy levels. If you have any questions on this topic, please e-mail me at marc@marcbrownfitness.com.

Posted August 31, 2011 by Marc Brown

Body weight exercises- plank to push-up variations

Over the coming months, I will be looking at several of my favourite
bodyweight exercises. Today, I'd like to begin with variations of the
plank to push-up. In the video, a client of mine demonstrates 3
different versions of the exercise, with the difficulty level ranging
from intermediate to advanced. If you train regularly, and have been
doing planks and push-ups for a while, then why not try these,
starting with the first version, and progressing onto the second and
third once the previous one becomes too easy. Please watch the video
and notice that he changes exercise every 3-4 reps.

Variation 1- Perform whilst keeping your hips parallel to the floor
and your body aligned. When you move onto your hands try to place them
on the same spot as your elbows were when in plank position.

Variation 2- If possible, use more matting than you usually would as
this development involves dropping from the top of a push-up straight
into plank position. As you do this, make sure you keep the body
aligned and don't let the hips drop. This can be achieved by engaging
your core at the point of impact. Also, the elbows should land
directly underneath the shoulders.

Variation 3- This is the toughest of the trio, and should only be
carried out once number 2 is comfortable. Ensure that when going from
plank, into push-up, you use enough explosive power to create plenty
of time and room for your hands to land safely before going into the
push.

Planks and push-ups are very popular. However, it's always good to
vary and develop such exercises in order to keep your training fresh
and results at an optimum. I hope this article has given you a few
ideas. If you have any questions, please get in touch...
marc@marcbrownfitness.com.

Posted August 16, 2011 by Marc Brown

Goal setting

An essential part of beginning with a new client is the initial consultation, where I like to find out more about them and their training. Whilst there is rarely any confusion with regards to their training history, injuries, nutrition, lifestyle etc, it's not uncommon for someone to be indecisive about arguably the most important aspect of training... their goals.

The American author, Basil S. Walsh once asked, 'if you don't know where you are going, how can you expect to get there?' Whilst this question applies to many aspects of life, it's extremely relevant when it comes to exercise. With specific, measurable, challenging and realistic goals, the time you spend training will become far more productive, as you have a target to strive for, which in turn will increase your motivation, enthusiasm and dedication. Goal setting also encourages an individual to plan their session, rather than making it up as they go along, which is all too common in gyms nowadays.

So if you are exercising regularly, but don't have any specific goals, please ask yourself what you'd really like to achieve. It may be to run a 10k, or bench press a certain amount of weight, or perhaps to row 1000m in less than 4 minutes. Whatever it is, I assure you that setting a target, and working to reach it, will go a long way towards making the most out of your training time. If you have an aim that you'd like help with, and would like to book in a free consultation with myself, then please get in touch... marc@marcbrownfitness.com.

Posted August 8, 2011 by Marc Brown