Cycling In The UAE – Personal Trainer Tips

Cycling In The UAE – Personal Trainer Tips
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Cycling – One Of The Fastest Growing Sports In The UAE

Lynsey Usher is a female personal trainer in Abu Dhabi, UAE who has a passion for cycling.
Being a competitive cyclist, I wanted to share some tips and insight into why it is an excellent sport to partake in. Unlike running, cycling is extremely safe and kind to the joints making it an excellent choice for those battling with ongoing sports injuries or unable to take impact training. t is a fantastic sport to improve cardiovascular fitness, tone the legs and burn fat. Like anything, it is not necessary to spend huge amounts of cash on the latest technologically advanced carbon fibre bike when you are trying to test the water. If you think cycling is for you, here are a few FAQ’s I come across from my Abu Dhabi personal training clients and friends alike.

The Equipment – What Type Of Bike Should I Get?

Before you purchase a bike, you need to consider your personal requirements from a bike. If you get the cycling bug, there is no such thing as one size fits all because different bikes bring different benefits.

ROAD RACING BIKE – if the majority of your cycling is going to be on the tarmac and you are looking for speed, then AD Personal Trainer Lynsey Usher Advise Doe Cycling In The UAEundoubtedly this is the right choice.Thin tyres have minimum road resistance and can be scary to ride on at first, but you will quickly become accustomed to this. It is not the most comfortably positioned bike so if you are not looking for speed, or to compete in cycle/triathlon events, do group riding you may want to consider the next option.

HYBRID BIKE – A much more comfortable upright position bike. Perfect for commuting around and touring. Typically has straight handlebars. Hybrid bikes can cope with tarmac surface as well as dirt tracks as the tyres are slightly wider and more robust.

MOUNTAIN BIKE – These types of bikes are the only choice for off road riding. Any mountainous, dune terrain requires a wide wheel. There is a new type of bike on the market called a “fat boy” which has exceptionally wide wheels and is hugely at home on the sand dunes. These can be rented from shops such as “Adventure HQ” if you want to try before you buy.

Why Is There Such A Huge Difference In Price?

Weight. Pure and simple. The lighter and better quality the components become the more expensive they are. Weight is of paramount importance to people who cycle at a high level. For beginners, it is pretty irrelevant.

New Or Used – What Should I Invest In?

In the UAE the second hand market of bikes it particularly buoyant. Many bikes half than their original price, when people move back to their home countries etc. The one positive about buying new is you ensure you get the correct frame size, expert advice and peace of mind with aftercare. If you do decide to go down the used route, take along a friend who is knowledgeable about cycling.

Bike riding in the UAE is now becoming very popular and with purpose built cycle tracks as in Al Wathba, and cycling round the Yas F1 track 3 evenings per week, it has never been easier to ride safely. Winter riding is an absolute pleasure with near perfect conditions from October to April.

I would highly recommend cycling in the UAE to anyone………..

Cycling In Abu Dhabi With A Personal Trainer

Article Submitted By: Lynsey Usher – Personal Trainer & Fitness Expert In Abu Dhabi

Article Category: General

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

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November 28, 2016 / by / in ,
ABS Core Workout – UAE Personal Trainer Tips
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Abu Dhabi Personal Trainer Tips – Unlock The Key To Your Core – Yes Your ABS.

How important does training your abs fair when planning your workouts in the UAE?
Do you always include some form of core training? If your answer is ‘no’ then here are the reasons it should be YES!

Don’t Shy Away From Training Your Core…

Quite often I will monitor other people’s workouts around me in the gym in Abu Dhabi, intrigued by the process of how they plan their training; mostly to help me grow as a trainer by comparing my own methods to others. But too frequently I see so many people shy away from training their core or lack of training by simply performing high repetition crunches or sit ups and calling it a day. Most people I speak to aren’t actually aware of the important core musculature surrounding their spinal column and unfortunately the only knowledge they have of their core is the typical ‘6 pack abs’.

Training your core efficiently is much more than your standard crunches or sit-ups or holding a plank for as long as you can. It holds so many more aspects in which we need to make sure we train.

The Importance Of Training Your Core…

The importance of core is in the word itself, when you look at your training as a whole, the main base and center upon which all Exercise at home - UAE Personal trainers in Dubai & Abu Dhabitraining begins from is ‘the core’. It provides a solid framework for our spinal column and helps us from developing particular spinal deviations such as an increased lumbar curvature when the core is trained correctly.

Training our core is especially important as you become older as it is your main base of support and balance. So if you have a weak core as you get older you will be more susceptible to falls, thus increasing your chance for injury. This isn’t just limited to older people either, for anyone with a weak core this will also result in poor balance and base of support.

Not to mention if you are an avid sports person having a strong core musculature will help benefit you in key areas of your fitness. Such as power in swinging or kicking movements, improved overall conditioning in contact sports or even as simple as a healthy posture.

I strongly suggest before your next gym workout to Google some great balanced core workouts. I’m sure you will be surprised and quite pleased with the range of exercises you can learn.

My Personal Core Method…

My own personal method I use when I’m planning core workouts for my clients or myself is breaking the workout into 5 parts.

Part 1 – Upper Abs (crunches, knee taps, extended arm crunches, half sit ups)

Part 2– Lower Abs (leg raises, reverse crunches, criss-cross, dynamic bounces)

Part 3– Full or Complete Abs (sit ups, v-ups, alternate toe touches)

Part 4– Plank variations (normal plank, extended arm, side plank, military)

Part 5– Balance training (stork stance, single foot stance (change variations eyes open and closed, foot on unstable surface such as a balance disk or bosu ball)

Then of course you have your repetition and set range, this will be personal to your fitness level or even by time range in which you have to complete. For example, someone who has a weaker core might like to begin on a rep range of x 15 and completing 1 set; whereas fitter individuals might fare better by completing x 30 reps of each and 2-3 sets.

Play around with your work-out, vary the exercises, rep range, the equipment you use and intensity you train at.

Something is always better than nothing BUT incorporating a balanced core training in each of your workouts is the BEST.

At home ladies personal training services in Dubai - Bernie Bray from Advantage Sports UAE

Article Submitted By: Bernie Bray – Female Abu Dhabi Personal Trainer

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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November 22, 2016 / by / in ,
Nutrition – The Basics
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Nutrition – Why Do We Tend To Eat So Much…

When you google the word ‘Nutrition’ you will find the following definition: “the process of eating the right kind of food so you can grow properly and be healthy” Source: Merriam-Webster’s Learner’s Dictionary.

Food For Thought…

In today’s’ society people eat because they like to eat – it provides some sort of social status and for many people – we often eat because of boredom.

Following a proper / nutritious lifestyle is crucial to your well-being and many use food as a ‘crutch’. If you feel happy … you eat. Feeling a bit sad or depressed – what do you do? You eat. Are you in the mood to celebrate a certain occasion or accomplishment – you eat. Eating has become such an integral part of our society that we seem to have lost the plot completely.

Here’s a thought. When the gas tank of your car is full do you overfill it? NO, you know your car is sufficiently filled to do it’s job. The body is similar – we don’t need to overfill it for it to perform correctly. In fact overfilling leads to problems.

Eating Properly, Exercising & Being Fit – There Is A Correlation…

I strongly believe there is a strong correlation between eating healthy and exercising. You can exercise for hours a day and put in 110% effort, but if your nutrition is not on par – all your hard work will be in vain.

Have you heard of the 80/20 split? To lose body fat, build muscle and lead a healthy lifestyle – 80% of your bodies change will come from the type of food you eat and 20% of the change will come from exercising.

Better nutrition in the UAE leads to a healthier lifestyleSo, to put it short and sweet – the secret to a perfect body: work out, eat healthy, get at least 8 hours sleep a night and reduce your stress levels. Often the services of a PT can help in getting you off to a good start, a personal trainer has the knowledge and experience.

I can ensure you that if you follow these rules, you will have the result you want to achieve.

Power, strength and muscle building personal trainer in Abu Dhabi - Sebastien

Article Submitted By: Sebastien – General Fitness Personal Trainer AD

Article Category: Diet & Nutrition

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 17, 2016 / by / in ,
Crash Diets & Fad Detoxes – PT Advice
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What You Sould & Shouldn’t DO When It Comes To Dieting…

For most people trying to get in shape, weight loss is their main goal, or part of an overall goal. The health and fitness industry (including the UAE) has been flooded with juice diets and detoxes, well-known brands cleverly market their products and make millions, but do they work and is there any real health benefits?

The BIG Question – Will I Lose Weight?

Short answer to this is yes, of course you will lose weight if all you eat/drink is juice or soup for said amount of weeks. However, the question you need to ask yourself is ‘can I eat like this forever and maintain an optimal level of health?’
It is impossible for the body to absorb enough macro and micro nutrients to sustain a healthy lifestyle from these weight loss detoxes, especially if you are also exercising to lose weight. Professional PT’s in Abu Dhabi who specialise in nutrition and weight loss can help you make the right choice when it comes to dieting and nutrition.

How This Affects The Body…

When you deprive the body of nutrients for long enough, it will turn go into ‘survival mode’. The body needs some fat to absorb fat soluble vitamins, this is vital for all your body cells to function correctly. Your body will therefore try its hardest to not continue to lose body fat, as a result your body then begins to break down proteins as energy. Muscle is made out of proteins, if you are not ingesting these proteins your body will break down its own muscles in this process, you will continue to lose weight however in the form of muscle mass not fat.

 

The Long Term Effects…

Over time prolonged use of these types of products can result in health conditions, decreased muscle mass, skin conditions, digestive problems, reduced immune system function, mood swings, generally feeling unwell among many other problems.
Once you go back to eating regular food the body is so desperate for sustenance it will hold onto as much fat as possible, resulting in people putting the weight they lost straight back on.

More often than not this also makes future weight loss harder, your body is smart and remembers – it will work extra hard to not allow itself to become deprived again.

Conclusion…

Unfortunately, there is no true quick fix when it comes to weight loss and being healthy. If you want the results and you want them to last, you can only do this by eating healthy and exercising regularly. If you feel stuck and confused about weight loss and dieting in general then emplying the services of a personal trainer in Abu Dhabi who specialises in these areas will really help you get off to a great start. When you put in the hard work and see the results, you will look and feel great!

Female Personal Trainer In Abu Dhabi For Weight Loss

Article Submitted By: Chloe Merritt – Abu Dhabi Female Personal Trainer

Article Category: Diet & Nutrition

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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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November 17, 2016 / by / in ,
UAE PT – Myofascial Release Explained
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Reducing The Risk Of Injury & Dysfunction…

Incorrect preparation for any form of exercise can lead to injury. In this article professional Abu Dhabi Personal Trainer Jack explains what Myfascial Release is and how it can be incorporated into your training programme for a safer workout.

10 Minutes Is All It Takes…

Training for a triathlon puts tremendous strain on the body and can sometimes lead to dysfunction and injury. Spending around ten minutes with a foam roller or lacrosse ball a few times a week can greatly release muscle tension and help to restore structural integrity by helping to reduce any inflammation and soreness in the muscles and fascial tissue.

There are many reasons that lead to bad movement patterns in the body’s kinetic chain such as stress, work, and pattern over load, and the more rigorous your training schedule the more likely you are to experience it. Muscular, skeletal and nervous systems make up the kinetic chain. If one of these is not working as efficiently as the others there will be a dysfunction in your movement. Any dysfunctions in movement if left untreated can lead to loss of range of motion tissue trauma and ultimately injury. There are ways to prevent this yourself, employing the services of a professional personal trainer in the UAE can also provide you with added injury prevention advise.

Listen To Your Body…

Your body is always giving you feed back though, ignoring signs of pain and fatigue and continuing to push through if you don’t take steps to manage this your body will break down. Making self-myofascial release a training priority will help your body to recover faster help to avoid injury.

Proactive Prevention Of Injury…

If you have ever suffered an injury in the past you will know that being proactive about fixing or even preventing it is the best way to over come. Working on getting your body to move as efficiently as possible is a trait that every successful athlete should embrace.

Movement is part of our every day life but all is not created equal, the athletes that spend some time on myofascial release come race day are already a few steps ahead.

Jack McAllister Personal Boxing Coach In Abu Dhabi

Article Submitted By: Jack McAllister – Football, Boxing & Sports Personal Training In The UAE

Article Category: General

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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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November 16, 2016 / by / in
Abu Dhabi Personal Trainer & The Biggest Loser Teen
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Thank You For Changing My Life…

My name is Tiago and I am a personal trainer specialising in weight management and fat loss in Abu Dhabi. I would like to share with you my experience with an 18-year-old female client “M” from the television show “Biggest Loser Teen”.

We had 3 months to train and at the end of the 3 months we had to see how much weight “M” had lost.

After a very tough 3 months of training and a clean diet “M’s” results proved that all the hard work she put in had paid off.

With a starting weight of 100.3 kg, “M” managed to finish with a weigh-in on the ‘Biggest Loser Teen’ scales of 73kg, almost a 30kg weight loss in 3 months.

With a good diet and high volume of training “M’s” goal was achieved.  “M’s” determination, dedication and drive was truly inspirational. When I first met “M”, I saw a teenager filled with motivation to change her life and immediately I felt that I wanted to help her to achieve this.

“M” started to do Personal Training sessions with me every morning. During our first sessions I carried out a complete evaluation and started to teach her the movements that we would use during our sessions. The technique was the main point in the beginning, then once she got it, we started to put some intensity in to it, doing some basic circuits and starting to increase her cardiovascular capacity.

Every day I was teaching her new techniques and exercises and filling her with motivation for our journey.  Most of the exercises we did were full-body working, compose exercises and functional movements. Such as squats, lunges, deadlift, rows, push-ups and planks. I also introduced some progression exercises to make it harder.  Between strength and functional circuits, we did treadmill, cross-trainer and rowing machine, always putting the intensity on a high-level.

In the afternoon “M” was back to the gym where she was following the training plan that I had created for her, this mainly consisted of more extended cardio or some group classes.

Keep Smiling & Keep Working Towards Your Fitness Goals…

UAE Personal Trainers - Healthy Eating & Nutrition BoardIt was a pleasure for me as a Personal Trainer to work with someone like “M” who every day without fail would have a smile on her face and such impressive willingness to train and reach her goal.

The nutrition plan/diet was created by a nutrition specialist that worked alongside me. Training and diet should always work together.

“M” continues to maintain a healthy diet/lifestyle and can be found at the gym every day.

 

 

I will never forget her words “Thank you for changing my life”, this has to be my greatest reward.

Abu Dhabi Pilates & Fat Loss Personal Trainer Tiago

Article Submitted By: Tiago Carvalho – Mobile Pilates & Weight Management Personal Trainer – UAE

Article Category: Diet & Nutrition

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 4, 2016 / by / in