Training For A Triathlon – Part Two

Training For A Triathlon – Part Two
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Abu Dhabi Personal Trainer Advice – Training For A Triathlon Part Two

So you have started your training, well done! You should now be getting comfortable with the three disciplines.

 

The next phase is to devise a strength program that will allow your body to handle this stress better, prevent injury and allow more movement efficiently. Lets unlock some of the KEYS.

 

A great place to start is getting all the muscles to fire properly, the body moves in a habitual manor and we want to train our body to move intentionally. Firstly a well-planned warm up and proper technique is KEY to success.

 

Due to the nature of this sport almost all triathletes have an unilateral imbalance because of the large amount of time spent on the bike and running. Adopting unilateral and single leg exercises into your program is KEY.

 

When planning your program it can be hard to get the balance; you don’t want to be lifting heavy weight for fewer reps only but you also don’t to be lifting lighter weights for higher reps. Super sets are KEY to over all body strength.

On the day most energy expended is going to be through the legs. More powerful legs are going to translate into a faster time and a more economic movement in all three stages. KEY to your goal, squats, deadlifts and lunges.

 

Core:

A strong core is hugely beneficial in all disciplines, stabilising the spine & keeping a perfect posture are absolutely essential for a faster time. Now by core I don’t mean just abs but rather all the muscles that support us. KEY exercises are plank variations, kettlebell windmills and turkish getups.

 

Upper Body:

namely the back and shoulders, the pectorals do have a part to play but having a fast swim time in mind strengthening the back and shoulders will reap the biggest reward. Not to mention the vastly improved posture and structural stability of the body on the bike. KEY exercises are unilateral rows, lat pull downs and kettlebells.

Jack McAllister Abu Dhabi Personal Training & Boxing Coaching
Personal Trainer Article Author

Article Category: Exercise Techniques

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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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January 27, 2016 / by / in , ,
Myth – All Athletes Should Take A Multivitamin
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Myth: All Athletes Should Take A Multivitamin

The global supplement’s industry is thought to be worth more than $90 billion and is constantly growing – take a moment or two and embrace that amount …. Thirty billion dollars per annum … very scary thought. Half the time we don’t even know what we are putting into our mouths – we are sold the idea that we are ‘feeding’ our bodies with ‘good nutrients’ – where in fact, we are not.

Micro-Nutrients

Vitamins and Minerals are called micro-nutrients, a name used by every nutritionist on this planet as it distinguishes them from the macro-nutrients (proteins, carbs, fats) we consume on a daily basis.

Multivitamins

Multivitamins don’t contain essential fatty acids, additional antioxidants / Magnesium / Calcium that our bodies require. The amount of Magnesium in a multivitamin is not a sufficient amount required by our bodies.

Eat A Balanced, Healthy Diet

Moderation Is Key To Success For Personal Trainer Exercise In Dubai & Abu Dhabi

Unfortunately, most of the population’s liver cannot absorb the vitamins and minerals in a multivitamin as when swallowed, the tablet in an ‘inactive’ form and the liver therefore needs to ‘activate’ or convert the ingredients for absorption.

There is a lot of conflicting advice, but as a female personal trainer in Abu Dhabi mine would be as follows: follow a balanced, healthy diet filled with loads of veggies and fruit – don’t be scared of eating the odd handful of nuts. Take an Omega 3 & 6, Magnesium and Calcium supplement – drink at least 3 liters of water a day and you should be on the upside.

Sports Fitness Personal Trainers In The UAE
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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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January 22, 2016 / by / in ,
Keeping Nutrition Simple – UAE Personal Trainers
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Keeping Nutrition Simple

Wherever you go or whatever you read you will always come across either an advert or article that is food related. With all the information in magazines and on the web (some information conflicting), many of us get so confused, that at the end of the day we end up throwing in the towel before we have even started.

If you are a newbie to fitness and nutrition, the best is to ‘keep it simple’ – that’s it ….. no complication needs to be added to your hectic lifestyle.

Here are a few pointers to get you started from Robyn –  a qualified female personal trainer in Abu Dhabi.

Eat Your Greens – Green Is Good

Make vegetables the foundation of your diet and vary your vegetable intake as much as possible for the full range of nutrients.  Green vegetables have filling natural fibers. They are some of the lowest-calorie, and most nutrient rich foods on the planet.

Eat Protein With Every Meal

Protein is a great source of essential nutrients such as iron, it is also a source of a lot of fat. Choose low fat options and avoid high fat options such as sausages. Protein is essential for recovery and repair from resistance and bodyweight training.

Don’t Be Afraid To Eat Fat

Eat naturally occurring fats but avoid all processed, hydrogenated fats, especially trans fats.  Good fats are found in nuts, eggs, avocados, coconut oil and EVOO. Eat Real Food

Breakfast ‘IS’ The Most Important Meal Of The Day

Think of breakfast as any other meal, you need a balance of proteins, fats, carbs and fibre.  Breakfast is the most important meal of the day as it breaks the fast your body was in during sleep. This is also the ideal as it raises your metabolism as your body burns calories to digest your food and will lead to less over eating during the day. Eating small, regular meals every 2.5-3 hours a day will supply your body with consistent nutrients and energy and metabolism fired up all day.

Lose The Booze

Simply put the more you drink the more it will slow your progress!  Alcohol has almost twice the caloric content of an equivalent quantity of carbohydrate and protein.

Dairy

Reducing your caloric intake may simply revolve around changing from full or high fat options to low fat options or at least reduce your consumption of high fat dairy options.

Water

Drink plenty of water, specifically 6-8 glasses per day (equivalent to 2-3 liters).

Water has no calories it also serves as a good appetite suppressant (provides a sense of fullness without adding calories). Have a large glass of water with every meal – it will be a great help for reducing caloric intake and make you feel full quicker.

Sugar

Another consistent recommendation is that you reduce you intake of products with unnecessary amounts of added sugar such as soft drinks, cakes and sweets.

The average can of fizzy drink contains ten teaspoons of sugar. Instead go for natural sugars from fruit such as blueberries, strawberries, bananas and apples.

The Bad Fats

High intakes of saturated fat (found in fast foods) are linked directly to premature death through cardiovascular disease.

Choose healthier, lower fat options. Try lower fat cooking methods such as grilling as opposed to frying and roasting will help to reduce fat intake and switching to vegetable oils or coconut oil as opposed to the solid fats such as butter and lard will also be beneficial.

Salt

A high intake of salt is directly linked to high blood pressure and premature death.  Many fast foods and heavily processed foods are high in salt so generally westerners have excessive salt intakes.

How Much Do You Eat

UAE-Personal-Trainers-Food-Plate-RepresentationA lot of people think they eat healthy or the right amounts but are you.

Make yourself accountable and track your food for a week – this will assist you with calorie counting and what patterns arise. Apps like My Fitness Pal are great for this.

Using a visual representation, such as this plate to the left, can assist you to understand how the guidelines for the intake of certain foods and their recommended serving sizes translate into the makeup of their dinner plate.

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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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January 14, 2016 / by / in
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