Training For A Triathlon

Training For A Triathlon
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Interested in training for a Triathlon but don’t know where to begin?

Jack McAllister – an Abu Dhabi Personal Trainer – will guide the way.

Triathlons were once only considered for the niche market of the fitness elite, and the endurance junkies, but year after year they continue to grow in popularity and are now fairly mainstream. In the UAE there are a wealth of clubs and groups for beginners and veterans alike; these days it’s going from strength to strength. During the race season there is a large choice of races and events suitable for all levels, the biggest question these days is how do I start? A good personal trainer in Abu Dhabi can help you prepare for any of these events.

What to expect from your Triathlon training

You are going to be swimming, cycling and running so the best place to start your training is to practise these disciplines. To begin with 6 training (not including strength) sessions in a week, splitting these evenly between disciplines. If our bike session is going to be a hour, the swim will be around the 30 minute mark and then around the 40 minute mark for your run. The start of your training program should reflect your current fitness level; the workload grows as your fitness level grows. Its believed 12 weeks is sufficient time to train for a sprint distance (750m swim 20km bike 5km run) if you’re an average out of shape adult.

SWIMMING:

Training For A Triathlon Abu Dhabi - SwimmingThis is the most daunting part for beginners and a swim coach will be worth their weight in gold, your going to have to get comfortable with the idea of swimming in open water and in a group of people with flailing limbs.

The best remedy for this is get time in the pool honing your technique.

CYCLING:

First things first get a bike and a helmet and then use them there isn’t too much more to say about that at the beginning, get comfortable on it and get some kilometres racked up in the saddle, a service and a bike fit from your local bike shop would be beneficial and you might pick up some tips while your there.

RUNNING:

With your current fitness level in mind start easy, set your self a realistic starting point and progress from there, your not running a marathon in a week. Get your running shoes from a place that knows what they are on about. A correct fitting shoe will help you in the long run and prevent possible injury.

EQUIPMENT:

Get the best and most reliable brands, your personal trainer will guide you on what it the correct equipment for you and why.

DIET:

Your new day-to-day diet will probably be a bit more health conscious. Healthy fats and Carbs low on the glycaemic index for more energy. Lots of fruits and vegetables for nutrients, and good proteins sources such as fish and lean meat and a lot more water and a lot less sugar and processed foods.

INJURY PREVENTION AND RECOVERY:

Typical triathlete injuries don’t come from falling off the bike but rather overuse, the best way to beat injury is to prevent it, undertaking a good program consisting of improving muscle strength and also stretching out and releasing tension. A good personal trainer in Abu Dhabi can help you train the correct way and allow you to get the most out of your training sessions.

Jack McAllister Personal Boxing Coach In Abu Dhabi
Personal Training Article Author

Article Submitted By: Jack McAllister – Professional Abu Dhabi Personal Trainer

Article Category: General

Useful Articles & Tips – UAE Personal Trainers. Personal Trainers In Dubai, Abu Dhabi & Sharjah

At the UAE Personal Trainers Website we aim to provide you with quality information relating to personal trainers in Dubai, Abu Dhabi & Sharjah. We are also continually updating the website with other useful information. Our new articles directory has been designed to provide you with general fitness tips, exercise kit tips, diet, nutrition and healthy lifestyle information and much more.

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November 16, 2015 / by / in ,
Exercise Equipment & Kit
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Exercise Equipment & Kit … Rather The Lack Of

For people wanting to lose weight, the equipment needed is minimal. Many think that pumping iron and using all of the equipment available in the gym is going to make them lose weight. This is somewhat correct as strength training boosts your metabolism, however, it is not the fastest or most effective way for weight loss.

As a personal trainer in Abu Dhabi I want to share some tips with you about exercise ‘without’ the need for multiple pieces of exercise equipment. In fact, the most effective way to lose weight is to perform short bouts of intense exercise and believe or not, equipment is NOT necessary!

The goal is to elevate one’s heart rate to 70-90% of their max heart rate as well as performing full body movements. Hitting the desired heart rate goal means that your body is reacting to the exercise, creating an ‘afterburn’ effect, where the body burns significantly more calories than it would performing regular weight training exercises. Not only does it keep the heart rate up but it also boosts muscle and strength development.

Working Out ‘Without’ Equipment

Working out without equipment can be considered a much more efficient way to exercise. Some people can be intimidated by a gym environment, especially ‘newcomers’, thus working out in one’s own home will enable them to feel relaxed and comfortable, meaning they will physically benefit much more.

A lot of people that are new to the gym or exercise continue to work out without really knowing what they are doing (this is where a personal trainer in the UAE can really help) This will not help them achieve the results they want and will be less motivated to continue a regular exercise program.

People are enticed to use the resistance equipment as this seems the easiest option, however, they are less likely to benefit from this as their form and technique could be drastically wrong. This could further lead to ineffective workouts and serious injuries.

Gym workouts can often get monotonous and tedious, resulting in the gym-goer quitting as quickly as they started. In contrast, a bodyweight workout has a vast variety of exercises which can subsequently reduces boredom and break any sort of mental or physical plateau that you may be experiencing. Having a personal mobile personal trainer in Abu Dhabi or Dubai that can come to your home or meet you in your local gym can be the answer to these problems!

Lose Weight, Build Muscle & Strength

Finally, body weight exercises are so appealing because they are accessible for all; whatever age, shape or size you are, everyone can participate! Performing exercises without equipment is arguably the most effective way to lose weight, and it can also help build muscle, strength and increase definition.

If you’re looking for this particular goal, learn from a qualified fitness professional about how to workout from the comfort of your own home! The number one reason people workout is to see results and since the majority of body weight exercises involves compound (full body) movements, it is likely to see quick and visible gains.

Examples Of Body Weight Exercises

Adam Howlett Personal Trainer Abu Dhabi PushupsAn example of a body weight exercises consists of:

 

    • Squat variations – e.g Jump squats
    • Press up variations – e.g. spiderman press-ups
    • Sit up various – e.g. V-crunches
    • Star jump various – e.g.  Power star jumps
    • Planks
    • Lunge variations – e.g. Jump lunges

If you would like to change your lifestyle for the better and learn more about implementing a specific, EFFECTIVE program without the use of equipment, which is still fun and enjoyable then do it, meet with a reputable licensed, insured personal trainer in the UAE and start making changes today.

Alex King - Personal football trainer in Abu Dhabi
Personal Trainer Article Author

Article Submitted By:  Alex King – Personal Trainer In Abu Dhabi

Article Category: Exercise Equipment & Kit

Useful Articles & Tips – UAE Personal Trainers. Personal Trainers In Dubai, Abu Dhabi & Sharjah

At the UAE Personal Trainers Website we aim to provide you with quality information relating to personal trainers in Dubai, Abu Dhabi & Sharjah. We are also continually updating the website with other useful information. Our new articles directory has been designed to provide you with general fitness tips, exercise kit tips, diet, nutrition and healthy lifestyle information and much more.

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November 11, 2015 / by / in
Keeping Fit & Healthy In Abu Dhabi
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Tips To Help You Keep Fit & Healthy In Abu Dhabi, UAE

“I want to be fit”

 

If I was given five Dirhams for every time I hear this statement, retirement would be on its way sooner rather than later. What does it mean? Such a generic statement that brings about a wealth of connotations. The reality is that this phrase means different things to different people. It’s all about individual perspective. No matter where you live on the globe, there are people everywhere trying to be “fit”. Trying to keep their weight in check. Trying to look good in their swimwear at the beach. Trying to eat healthy.

In the UAE it is a very sedentary lifestyle. A blend of climate and culture has fused together, to make healthy lifestyle challenges a little more challenging than in other countries around the world. Depression and mental health issues are very prominent here and the most undiagnosed medication is free – exercise.

Have you gained the “Abu Dhabi Stone?” If you are opting for the preventative approach because you have been forewarned then you may want to take this into account. Below are my challenges faced in the UAE and how you can overcome them. It is very much my mantra that there are no such things as problems, only solutions.

BRUNCH

Brunch doesn’t need to get in the way of your goals. The food and drink is not a target. Lose the “I’ve paid for this so I am getting my monies worth” attitude. Opt for healthy choices, salads are in abundance, as is protein. Attack the sushi station, meat and fish, roasted veg and miss out the creamy sauce options. Dessert can be tasty sorbets or fruits which are a fraction of the calories of the alternatives on offer. Use a small plate to make you feel that you are eating more. It is possible to enjoy a brunch and pace yourself (after all you have four hours) the objective is not to leave feeling that you need assistance from a wheelchair.

WORK

If you have a sedentary job, take the stairs. If your office is on the 54th floor, get out the elevator at the 44th and take the stairs. At lunchtime – move. You are sitting all day, use your lunch break to do what your body was designed to do.

Drink lots of water (after all, numerous walks to the restroom is exercise too right?) If you become lazy at work you lose your edge, your focus, your mental sharpness. So try to be more like your proactive, productive self.

SOCIAL

Moderation Is Key To Success For Personal Trainer Exercise In Dubai & Abu DhabiWe are all way from home, missing our families, meeting new people and mixing in new social circles. Its hard sometimes, so you deserve that monster slice of carrot cake that weighs in at half of your calorific daily requirement right?…… WRONG!!! Everything in moderation. Have it once a week rather than 3 times. Could you share it with your friends? Skinny latte choice rather than full fat is a good option too as are herbal teas.

It’s important to remain in touch with reality, and in the UAE portion sizes are on par with the US. Not normal. Starter portions are more than enough generally at one sitting, especially for us ladies.

CLIMATE

During the summer months, keeping active can prove challenging. Such intense humidity and heat can be extremely debilitating and therefore the desire to move around lessens. So gym memberships need to be considered, getting a personal trainer in Abu Dhabi to help keep motivation levels up and help you exercise safely and effectively.

Lynsey Usher - Female Personal Trainer In Abu Dhabi with kettlebells
Personal Trainer Article Author

Article Submitted By: Lynsey Usher – Abu Dhabi Personal Trainer

Article Category: General

Useful Articles & Tips – UAE Personal Trainers. Personal Trainers In Dubai, Abu Dhabi & Sharjah

At the UAE Personal Trainers Website we aim to provide you with quality information relating to personal trainers in Dubai, Abu Dhabi & Sharjah. We are also continually updating the website with other useful information. Our new articles directory has been designed to provide you with general fitness tips, exercise kit tips, diet, nutrition and healthy lifestyle information and much more.

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November 11, 2015 / by / in