Before starting a workout program, trainees should be aware of the following key criteria, and all assessments should be done under the supervision of a coach to ensure safety and effectiveness:
1. BMI (Body Mass Index)
Importance: Assesses whether a trainee’s weight falls within a healthy range based on height and weight.
Action: A coach should calculate and interpret BMI to help determine if adjustments to diet or training are necessary.
2. Max Heart Rate (MHR)
Importance: Helps to determine safe heart rate zones for exercise intensity.
Action: The coach will calculate the trainee's max heart rate (220 - age) and guide them in staying within safe limits during cardiovascular exercise.
3. BMR (Basal Metabolic Rate)
Importance: Indicates the number of calories the body burns at rest, which helps in designing an appropriate nutrition plan.
Action: A coach can estimate BMR to tailor nutrition and caloric intake according to fitness goals (e.g., weight loss, muscle gain).
4. Body Type and Current Fitness Level
Importance: Knowing the trainee’s fitness his body type and his level ensures the workout plan is suitable.
Action: The coach will assess strength, endurance, flexibility, and cardiovascular fitness before starting any program.
5. Health Status & Medical Conditions
Importance: Health conditions such as heart disease, diabetes, or joint pain must be considered to avoid injury or health risks.
Action: The coach should review any medical history and adjust the workout program to accommodate any limitations.
6. Nutrition and Hydration Needs
Importance: Proper nutrition and hydration are key to fueling the body for optimal performance and recovery.
Action: The coach will help establish a balanced diet plan and monitor hydration throughout training sessions.
7. Rest and Recovery
Importance: Rest is crucial for muscle recovery and performance improvements.
Action: The coach will ensure the trainee follows a schedule that balances work and rest, including active recovery days.
8. Progress Monitoring
Importance: Tracking progress helps adjust the workout plan based on results.
Action: The coach will monitor changes in performance, strength, and body measurements to make necessary modifications to the training program.
9. Mindset and Motivation
Importance: A positive mindset and motivation are essential for consistent effort.
Action: The coach will help keep the trainee motivated, set achievable goals, and provide guidance throughout the fitness journey.
These criteria, when assessed and monitored by a coach, ensure that the trainee starts their workout program in a safe, effective, and personalized way.
Norton, L. E., & Wilson, G. J. (2016).
McArdle, W. D., Katch, F. I., & Katch, V. L. (2014)."
Ectomorphs are often called “hard gainers.” With a naturally slim frame and fast metabolism, building muscle or gaining weight can feel like an uphill battle. But here’s the good news: with the right strategy, ectomorphs can achieve incredible results!
Key Characteristics of Ectomorphs:
1- Naturally slim with a light frame and small joints.
2- Fast metabolism, making it hard to gain weight or muscle.
3- Typically have long limbs and low body fat.
Fitness Advice for Ectomorphs:
To overcome these challenges, focus on strength training and prioritize recovery.
Workout Plan:
1- Stick to heavy, compound exercises like squats, deadlifts, and bench presses.
3- Train 3–5 times a week with longer rest periods between sets.
3- Avoid excessive cardio; focus on building strength and muscle mass.
Recovery:
4- Prioritize rest days to allow muscle recovery and growth.
5- Ensure you’re getting 7–9 hours of sleep per night.
Nutrition Advice for Ectomorphs:
Fuel your body with calorie-dense, nutrient-rich foods to support muscle growth.
Key Tips:
Eat frequent meals (5–6 times a day) with a focus on carbs and protein.
Incorporate healthy fats for additional calories (nuts, avocados, olive oil).
Stay consistent with your calorie surplus to build muscle.
Example Meal Plan:
Breakfast: Oatmeal with peanut butter, banana, and a protein shake.
Lunch: Grilled chicken with brown rice and avocado.
Dinner: Salmon, sweet potato, and steamed vegetables.
Snacks: Greek yogurt with granola, handful of mixed nuts, or a protein bar.
Helms, E. R., et al. (2014).
Somatotype.org (2023).
Endomorphs naturally store more fat and have a softer, rounder physique. While weight loss might seem more challenging, the right combination of training and nutrition can yield amazing results. Here’s how endomorphs can achieve their fitness goals!
Key Characteristics of Endomorphs:
Soft, round body with higher fat storage.
Slower metabolism and sensitivity to calorie intake.
Strong and powerful build with potential for great strength gains.
Fitness Advice for Endomorphs:
Prioritize fat loss and metabolic health with a mix of cardio and strength training.
Workout Plan:
1- Focus on high-intensity cardio like cycling or HIIT for fat burning.
2- Incorporate strength training to build lean muscle and boost metabolism.
3- Train 4–6 days a week for consistent results.
Recovery:
Include active recovery days with light stretching or yoga.
Stay consistent and patient—results take time.
Nutrition Advice for Endomorphs:
Adopt a disciplined eating plan that focuses on portion control and nutrient timing.
Key Tips:
Reduce refined carbs and sugars; focus on lean proteins and vegetables.
Eat smaller, more frequent meals to stabilize energy levels.
Track calorie intake to maintain a slight deficit for fat loss.
Example Meal Plan:
Breakfast: Egg whites, spinach, and a slice of whole-grain toast.
Lunch: Grilled fish, steamed broccoli, and quinoa.
Dinner: Turkey breast, roasted zucchini, and a mixed green salad.
Snacks: Celery with almond butter or a handful of walnuts.
Norton, L. E., & Wilson, G. J. (2016).
McArdle, W. D., Katch, F. I., & Katch, V. L. (2014).
Somatotype.org (2023)."
Mesomorphs are often considered the ideal body type for fitness. With a naturally muscular frame and the ability to gain or lose weight with ease, mesomorphs have the potential to excel with the right plan. Let’s dive into how you can unleash your natural strengths to achieve incredible results!
Key Characteristics of Mesomorphs:
Naturally muscular and athletic physique.
Gains muscle easily and maintains a balanced weight.
Responds well to both strength and cardio training.
Fitness Advice for Mesomorphs:
Balance is the key for mesomorphs to achieve peak performance and prevent overtraining.
Workout Plan:
1- Incorporate a mix of strength training and cardio.
2- Alternate heavy lifting days with high-intensity interval training (HIIT).
3- Include flexibility work like yoga or stretching for recovery.
Recovery
4- Listen to your body and include active rest days.
5- Avoid overtraining to prevent plateaus and injuries.
Nutrition Advice for Mesomorphs:
A balanced diet fuels your body and helps maintain a healthy composition.
Key Tips:
Balance macronutrients with an emphasis on lean proteins, complex carbs, and healthy fats.
Adjust your calorie intake based on your fitness goals (muscle gain, fat loss, or maintenance).
Stay hydrated and include pre- and post-workout meals.
Example Meal Plan:
Breakfast: Scrambled eggs, avocado, and whole-grain toast.
Lunch: Grilled chicken, quinoa, and a spinach salad.
Dinner: Salmon, roasted sweet potatoes, and steamed broccoli.
Snacks: Greek yogurt with honey, fresh fruit, or a handful of almonds.
How Strength Training Can Combat the Dangers of Sedentary Office Workhttps://www.instagram.com/reach_higher_performance/
Published: July 22, 2024
By Ashley Gluchowski, University of Salford
Physical inactivity is a silent killer. As we become more sedentary, especially in office jobs, we lose muscle strength, which can lead to a host of serious health issues. These include cognitive decline, poor mental health, musculoskeletal disorders, increased risk of falls and injuries, hospitalizations, diabetes, heart disease, dementia, frailty, functional disability, and even some forms of cancer.
The impact of sedentary lifestyles places an unsustainable burden on caregivers and healthcare systems around the world. According to the World Health Organization (WHO), the financial cost of physical inactivity to public health systems is estimated to reach $300 billion (about £232 billion) between 2020 and 2030. In the UK alone, the government reported in 2022 that a lack of physical activity contributed to one in six deaths across the country.
Making Strength Training Part of the Workday
To combat the detrimental effects of office work, employers and employees alike can benefit from incorporating simple strength exercises into the workday. This can be as straightforward as standing up regularly, using resistance bands, or even taking short breaks for bodyweight exercises. Such small adjustments can lead to significant improvements in health over time.
The health benefits of strength training are not limited to the gym—they can easily be integrated into a daily office routine. Employers who encourage active breaks and provide resources for strength-based exercises may see a reduction in absenteeism, an increase in productivity, and healthier, happier employees.
Date:July 29, 2024
Source:University College London
Summary:The processes in the brain and body through which physical exercise reduces depressive symptoms have been explored.
Depression is the leading cause of disability worldwide and is associated with disruptions to several brain and psychological processes, including impaired learning and memory. Physical activity, especially aerobic exercise, has been found to reduce depressive symptoms, Meanwhile, exercise reduces inflammation, boosts dopamine function, and enhances motivation. The researchers believe that this could be an important reason as to why exercise exerts an antidepressant effect.
So get up and move
Research shows retirees who took part in resistance training maintained better strength and muscle mass.
Taking up weight-training in retirement can preserve vital strength in later life, research suggests.
Danish researchers tracked more than 450 healthy retirees who were randomly assigned to different exercises.
The study published online in BMJ Open Sport & Exercise Medicine found that those who took up resistance training with heavy weights fared best at maintaining leg strength, some four years later.
Date:April 8, 2024
Source:University of Jyväskylä - Jyväskylän yliopisto
A study from the University of Jyväskylä confirms the concerns raised in the public domain about how young people's decreased fitness may affect their future work ability. The association of low youth cardiorespiratory fitness and adulthood decreased work ability persisted until the end of working life, which predicts substantial societal costs.
Date:April 17, 2024
Source:University of Sydney
New research, published in Nature Communications, finds that the macronutrient balance in the diet of male mice affects the level of anxiety-like behaviour of sons and the metabolic health of daughters.
The research provides a step towards understanding how the effect of diet can transmit from one generation to the next via a father's sperm. It could ultimately inform dietary guidelines for fathers-to-be, with the goal of lowering the risk of metabolic disease and mood disorders in the next generation.
