A to Z of Health and Fitness
Abs – the muscles we all love to see but are hard to get! These include the transverse abdominis and the rectus abdominis.
Burpees – a great move for hitting all main muscle groups. A favourite of the trainer, not so much for the client.
Calories – the unit we measure the amount of energy in food or drink. The calorie deficit is what we strive for, no matter in what diet it is packaged.
Diet – see calories. No matter what diet and how it is packaged and presented, we all aim to have our calorie expenditure exceed our calorie intake. This simple equation is what it is all about.
Elliptical Trainer – the machine in the gym which makes it appear you are cross country skiing. This x-trainer is a great form of cardio for those that require minimal impact through the knees. Great for rehab.
Fats – Yes, we do need some as is one of the three main macronutrients. But remember choosing unsaturated fats over saturated, will help to reduce cholesterol and reduce chances of heart disease.
Glutes – the group of three muscles (maximus, medius and minimus) which make up the buttocks. Instead of pumping full of Botox, work these muscles to get the perfect posterior you desire!
HIIT – High Intensity Interval Training – a form of cardiovascular interval training with the great benefit of burning calories long after the session has ended due to the EPOC or excess post-exercise oxygen consumption
Intensity – The intensity of your training is determined by many factors – age, injuries, goals, pregnancy to name a few.
Jumping - or plyometrics, are a great way of increasing power and strength. The explosive movement causes the muscle from a state of extension to contraction. That skipping you did as a kid, set you up for explosive, rapid movements through childhood!
Kettlebells – iron or plastic kettlebells are great for all over body workouts. Due to their shape, the weight shifts recruiting more muscles, and are more difficult to use than a conventional dumbbell/barbell
Lunges - great leg exercise, hitting all leg muscles but main focus on glutes, hamstrings and quads. Mastering these will also help with stability and core strength.
Medicine ball – available in various weights and great for venting some fury and slamming to the ground for a great leg, arm and shoulder workout (squatting to overhead press to slam)
Ninjas – double hard all action type warriors, who will deliver a deadly kung fu style chop to their enemies. Just checking if anyone is still reading!! …… Also Nutrition - fitness training is nothing without a balanced diet, containing the right amount of both micro and macro nutrients.
Obliques - The muscles to the left and right of your six pack. These are core muscles and are one of the outermost muscles of the group. They are designed to be on display!
Progressive Overload - So you want to get stronger and have embarked on lifting weights. To progress you need to adhere to this principle. You need to gradually increase the stress placed upon the body, to see results.
Quadriceps - What do you know, there are four muscles in this group. The muscles on the top of the thigh, covering the front and sides of the femur. Squats are a firm favourite to target these large muscles.
Recovery - you know the saying, muscles are broken down in the gym and built in your rest time. Time between hitting the same muscle group is essential. Those micro tears need time to repair for the muscles to atrophy.
Supine - As opposed to prone. This is the lying, face down position you might position yourself in before partaking in a lying back extension. Or just having a nice nap!
Tendons - Connective tissue between muscle and bone. Not to be confused with Ligaments that connect bone to bone. Remember T is for Tissue (muscle).
Underhand - Or overhand? The question asked for performing a pull up. Well if it is upper back and biceps you want to hit, then underhand. If you want to take away the biceps and hit the lats, then overhand is the choice of grip for you.
Vitamins - Thirteen are required by the human body for the proper function of its metabolism. They are micronutrients and is why a healthy, variant diet is required.
Weights - These come in numerous forms, including dumbell, barbell, kettlebell and of course body. Essential in a good balanced programme and if lacking in the normal types, then a can of beans can suffice for some people!
X -rays - Hopefully not required but essential for sorting out all manner of complaints, from breaks to tears. Then of course rehabilitation is required and a programme can be designed for this.
Yoga - Originating in ancient India, yoga is a group of spiritual, mental and physical disciplines. Exercises can be taken form yoga and incorporated into routines and stretches in a fitness programme.
Z - leave a comment for your words beginning with Z as i am stumped!
Ben Beale is a mobile Personal Trainer living In Paulton, who travels out to clients in the surrounding towns and villages, and cities of Bath and Bristol.