Friday, 23 September 2011
Thursday, 22 September 2011
This weeks tips.
Tip 5 intensity
Training for long periods is good for endurance fitness but bad for fat burning. Recent study and research shows that training for over 40 minutes at high intensity will cause high amounts of hormonal imbalance, fatigue muscle glycogen reserves, make your body burn muscle and not fat, dehydrate connective tissue and reverse the training effects. Train for quality and not quantity.
For a long distance cyclist or runner - 1 hour of technique work and heart rate zone development will be better than 4 hours of poor technique and high fatigue rate.
A weight lifted at a slower tempo with better form will allow for better muscle development. Don't sacrifice more reps that sets. Do what you can, well. This will build strength. Poor reps will just cause over training.
Tip 6 free radicals
Our bodies chemically produce reactive molecules called free radicals. These are also produced when we in hail fumes or eat processed foods, poor quality meals or heat up foods in bad oils. Free radicals damage muscle cells. By eating lots of vegetables and fruit we produce antioxidants that will protect our bodies and help them function. Fruit and veg will increase vitamins C and E that have both been scientifically proven to increase sports performance at all levels. They strengthen immune system function protecting us against toxic environments. Try and avoid training in high pollution areas like running next to the road. Other quick and easy methods include, eating fresh, drinking filtered water, getting natural sunlight everyday and storing food in an appropriate place and temperature to prevent oxidisation.
Training for long periods is good for endurance fitness but bad for fat burning. Recent study and research shows that training for over 40 minutes at high intensity will cause high amounts of hormonal imbalance, fatigue muscle glycogen reserves, make your body burn muscle and not fat, dehydrate connective tissue and reverse the training effects. Train for quality and not quantity.
For a long distance cyclist or runner - 1 hour of technique work and heart rate zone development will be better than 4 hours of poor technique and high fatigue rate.
A weight lifted at a slower tempo with better form will allow for better muscle development. Don't sacrifice more reps that sets. Do what you can, well. This will build strength. Poor reps will just cause over training.
Tip 6 free radicals
Our bodies chemically produce reactive molecules called free radicals. These are also produced when we in hail fumes or eat processed foods, poor quality meals or heat up foods in bad oils. Free radicals damage muscle cells. By eating lots of vegetables and fruit we produce antioxidants that will protect our bodies and help them function. Fruit and veg will increase vitamins C and E that have both been scientifically proven to increase sports performance at all levels. They strengthen immune system function protecting us against toxic environments. Try and avoid training in high pollution areas like running next to the road. Other quick and easy methods include, eating fresh, drinking filtered water, getting natural sunlight everyday and storing food in an appropriate place and temperature to prevent oxidisation.
Wednesday, 14 September 2011
14/9/2011
Just looking through my youtube channel :marvinburton2007 and noticed how many views I got on the ViPR on ground workout. amazing
Im approaching my 100th Video so might have myself a party and film that.
anybody using twitter as well my address is @marvinburton make sure you add me
Im approaching my 100th Video so might have myself a party and film that.
anybody using twitter as well my address is @marvinburton make sure you add me
Tuesday, 13 September 2011
13/9/2011
Tuesday's I teach at a local health club.
I have a 7am body conditioning, 10am conditioning and a 5pm skipping class. That's right, skipping.
so today during the first two classes I took a ViPR into the pool and came up with a training workout in water. I am teaching this at Fitness Fiesta in 2 weeks
http://www.fitnessfiesta.com/hemsby0911.php
My skipping class is actually one of the best I do and really fun. If you thought that there was only 1 thing to do in a skipping class think again.
It's 30 minutes long and after everybody is sweating and shattered. I think skipping might be a cool little adventure for me.
I started my body conditioning tour last weekend. I was in Bristol. Always a good croud. Hard workout but there are some brilliant ideas in there if I don't say so myself.
On the tour I have; Powerbags, Hoodies, T-Shirts, Bag's, Music and DVD's all for sale on the day.
to book or find out more information have a look at this link
http://www.choreographytogo.com/workshop-booking/functional-freestyle-2011-with-marvin-burton
I have a 7am body conditioning, 10am conditioning and a 5pm skipping class. That's right, skipping.
so today during the first two classes I took a ViPR into the pool and came up with a training workout in water. I am teaching this at Fitness Fiesta in 2 weeks
http://www.fitnessfiesta.com/hemsby0911.php
My skipping class is actually one of the best I do and really fun. If you thought that there was only 1 thing to do in a skipping class think again.
It's 30 minutes long and after everybody is sweating and shattered. I think skipping might be a cool little adventure for me.
I started my body conditioning tour last weekend. I was in Bristol. Always a good croud. Hard workout but there are some brilliant ideas in there if I don't say so myself.
On the tour I have; Powerbags, Hoodies, T-Shirts, Bag's, Music and DVD's all for sale on the day.
to book or find out more information have a look at this link
http://www.choreographytogo.com/workshop-booking/functional-freestyle-2011-with-marvin-burton
Electrolytes
Tip 4 electrolytes
When we sweat and exercise our bodies lose salts. These are known as electrolytes. The 5 types are sodium, magnesium, potassium, chloride and calcium. Losing salts will cause you to not be able to continue exercising, make you tired, can lead to stomach upset and prevent muscle tissue development. Some of the best natural ways to replace these are by eating, taking in adequate fluids before during and after exercise and resting. Cantaloupe, blackberries, blueberries and strawberries are all good sources.
Endurance athletes may need to experiment with there products and base quantity on weight.
Avoid using artificial stimulant drinks found in local shops and caffeine.
During my ironman training I used a product called nuun. Theses were easy dissolving sugar free tablets that are add to water during sessions that I lost high amounts of sweat. Non sugar products are also good for cycling and running because any spillage doesn't dry sticky on you.
Perfect for indoor cycle instructors as well.
When we sweat and exercise our bodies lose salts. These are known as electrolytes. The 5 types are sodium, magnesium, potassium, chloride and calcium. Losing salts will cause you to not be able to continue exercising, make you tired, can lead to stomach upset and prevent muscle tissue development. Some of the best natural ways to replace these are by eating, taking in adequate fluids before during and after exercise and resting. Cantaloupe, blackberries, blueberries and strawberries are all good sources.
Endurance athletes may need to experiment with there products and base quantity on weight.
Avoid using artificial stimulant drinks found in local shops and caffeine.
During my ironman training I used a product called nuun. Theses were easy dissolving sugar free tablets that are add to water during sessions that I lost high amounts of sweat. Non sugar products are also good for cycling and running because any spillage doesn't dry sticky on you.
Perfect for indoor cycle instructors as well.
Fatigue
Tip 3 fatigue
Tiredness and the non ability to operate/perform at a high level. This could be carrying out daily tasks at work or home, beating a personal goal like lifting a heavier weight or running a certain distance or having a feeling of vitality. Signs of fatigue vary but common signs are; decreases in -energy, concentration, sex drive, alertness, being forgetful, sleep problems ( too much/not enough/broken sleep)
I often experience fatigue in parents with young children, people not following a structured training plan and people going through home difficulties. These all lead to sugar cravings - increased fat - increased weight - low self esteem - disease/injury/infections. To get the best from being healthy and fit you need to follow a rest programme as well as a performance/training plan. Work hard, rest harder.
The benefits from any exercise come during the recovery phase. This is the most important part of trying to burn fat, get fitter or feeling better.
Tiredness and the non ability to operate/perform at a high level. This could be carrying out daily tasks at work or home, beating a personal goal like lifting a heavier weight or running a certain distance or having a feeling of vitality. Signs of fatigue vary but common signs are; decreases in -energy, concentration, sex drive, alertness, being forgetful, sleep problems ( too much/not enough/broken sleep)
I often experience fatigue in parents with young children, people not following a structured training plan and people going through home difficulties. These all lead to sugar cravings - increased fat - increased weight - low self esteem - disease/injury/infections. To get the best from being healthy and fit you need to follow a rest programme as well as a performance/training plan. Work hard, rest harder.
The benefits from any exercise come during the recovery phase. This is the most important part of trying to burn fat, get fitter or feeling better.
Sunday, 4 September 2011
Tip 2: Equipment for the job
Replace your running shoes every 6 months (on average but depends if you run a lot). Wear different shoes for indoor training, outdoor training and the same for socks. This is subject to you training goals however everybody should consider keeping their feet healthy and hygienic. Poor foot movements can lead to soreness such as blisters and infection, knee, hip or back pain.
I have also noticed people using old trainers when lifting weights in the gym. Squatting and lifting weights in poor footwear. This will also lead to poor technique, postural issues and probable injury long term.
You feet are your base of support. If the base of anything is uneven the result is problems further up the chain. Think about a table with uneven feet. The top will rock. using this analogy and applying it to your body is no different. If your feet are uneven, your hips will lack stability. Hence the back pain, especially lower back.
I have also noticed people using old trainers when lifting weights in the gym. Squatting and lifting weights in poor footwear. This will also lead to poor technique, postural issues and probable injury long term.
You feet are your base of support. If the base of anything is uneven the result is problems further up the chain. Think about a table with uneven feet. The top will rock. using this analogy and applying it to your body is no different. If your feet are uneven, your hips will lack stability. Hence the back pain, especially lower back.
Saturday, 3 September 2011
Some general tips
These tips are for general purpose and will vary for every single person. For more accurate calculation and specific advise contact me for an appointment.
Consult s GP if you feel unsure or are taking any medication.
Tip1 quality of food
If you can find it, eat grass-fed, free ranging meat. This will contain more omega 3 fatty acids and lower fat. There is less pesticides used on this meat and is will be naturally better for vitamin and mineral absorption
Marvin
Consult s GP if you feel unsure or are taking any medication.
Tip1 quality of food
If you can find it, eat grass-fed, free ranging meat. This will contain more omega 3 fatty acids and lower fat. There is less pesticides used on this meat and is will be naturally better for vitamin and mineral absorption
Marvin
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