What Are The Important Fuels For Exercise?

Carbohydrates

Carbohydrates and fats are the two main fuels, though during prolonged intensive training bouts, proteins will play a more important role.  For instance, during the last stages of a marathon, when glycogen stores are exhausted, the proteins in muscles and organs may make up 10% of the body’s fuel mixture.

During a period of semi starvation or a low carbohydrate diet, glycogen would be in short supply so more proteins would be broken down to provide the body with fuel.  Up to half of the weight lost by someone following a very low calorie or low carbohydrate diet is likely to come from protein (mainly muscle loss).  Some people think that if they deplete their glycogen stores by following a low carbohydrate diet, they will force their body to break down more fat and lose weight.  This is not the case and this strategy will invariably lead to losing muscle and fat in equal amounts.

Carbohydrates during exercise?

After 60 minutes of moderate to high exercise, most muscle glycogen will be used up, and the body will have to rely more on blood sugar.  After 2 – 3 hours the body will be relying totally on blood sugar (and fats and proteins from muscle).  Therefore when exercising for more than 60 minutes, consuming carbohydrate during a workout will help to delay fatigue and allow performance at a higher level for longer.

An intake of between 30 – 60g (120 – 240 kcals) of carbs per hour is recommended, as this is the maximum amount that can be taken up by the muscles, and so consuming more will not produce beneficial results.  It is also important to start consuming carbs before fatigue sets in, as it can take 30 mins for the glucose to enter the blood stream.

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REPs Clinical Nutrition – Discovery Learning

If you are an Instructor or Personal Fitness Trainer wishing to expand your knowledge in the field of Clinical Nutrition or want to specialise in supporting a client to choose a more balanced diet, then this short course could be exactly what you are looking for. This unique REPs accredited Clinical Nutrition course is designed to offer you the most practical, effective and up to date approach to working with your clients to enhance their wellbeing through nutrition. The literature review provided is also essential reading for other health professionals to consolidate their understanding of nutrition and chronic disease. The tutorial day provides an opportunity to further develop skills and knowledge.

Understanding the background of nutrition for the prevention of chronic disease is essential for reducing the risk lifestyle disease. This course blends an academic evidence base about how food and nutrients affect the risk of lifestyle diseases with a simple and practical application. Essential for anyone working on an Exercise Referral scheme. The course is written and developed by a highly experienced Registered Nutritionist and Registered Dietitian, its evidenced based conclusions are straightforward clear and remit specific.

Clinical Nutrition Course Format:

20 hours pre course reading, followed by 1 day attendance (8 hours)

The course will cover the following conditions:

Clinical Nutrition conditions covered:
  • Diabetes
  • Cancer
  • Cardiovascular Disease
  • Dyslipidaemia
  • Arthritis
  • Osteoporosis
  • Gastrointestinal health
  • Polycystic Ovary Syndrome and Menopause
Clinical Nutrition Course Content:
  • Living with a long term disease
  • The National Diet and Nutrition survey, what people are really eating
  • The diet of Minority Ethnic Groups
  • The conditions
  • Working with clients
  • The Eatwell plate, how to apply it
  • Helping a client choose their balanced diet
  • How to promote diets to help prevent a particular conditions

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Sports Nutrition Course at Discovery UK

If you are a sports coach or physical trainer then this course you will find to be indispensable. If you are an Instructor or Personal Trainer wishing to expand your expertise or to specialise in sports nutrition, then this short course could be exactly what you are looking for. This unique REPs accredited level 2 Sports Nutrition Course is designed to offer you the most practical and effective approach to working with your clients to enhance their sports performance through improved and targeted apporaches to nutrition.
Understanding the rudiments of Sports Nutrition is essential for PT’s in order that they can achieve optimum results for their clients.  This REP’s certificate will also allow personal trainers and sports coaches to expand their client base and branch out into working with sports clubs and recreational athletes that are outside of their normal range of expertise. The course is not highly theoretical and has been put together by nutritionists working with experienced sports coaches to deliver a highly practical and realistic approach for the Personal Trainer and Sports Coach.

This REPs Sports Nutrition course is essential for any sports coach or PT working with clients to improve Personal Bests or general performance, particularly for those clients that have hit a ceiling in terms of their strength and endurance exercise or skill based training.  With the practical skills and knowledge provided you will be able to move their performance forward both during their training and on competition day, and the structure and approach that you will deploy will be straight forward and highly manageable for the client.  Why not call now to speak to a tutor to learn more about this course.  Call 020 8543 1017 and ask for one of the Sports Nutrition Tutors to give you a call.

Sports Nutrition Course Content:
  • Short theoretical introduction
  • The main energy systems, phosphagen, anaerobic and aerobic
  • Energy production and storage
  • Fuel and substrate utilisation

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Who didn’t love Sports Day?

As the end of a school year starts to come to a close I start seeing more and more posts all over social networking sites regarding a certain day that I certainly loved as a child at school……sports day!

For most of us it was a day where you didn’t have to sit and write pages and pages whilst listening to your teacher without making a sound. It was a day where you could be as loud as you can, shouting and cheering for your friends, spend all day outside playing sport and taking part in athletics races. With all this in mind though, from what I have been reading, it seems like the adults are more excited than the kids. Could this be down to how our society and health awareness has changed?

Unfortunately over the past few years there has been much debate over sports day in many schools across the country. Some saying it’s a bad idea, some banning the day all together and some taking away the individual races so that the competition is taken out of the day. Now finally this year it seems like there is more influence and activity going on in schools probably due to the fact that we will be opening the Olympic Games in less than a month’s time….but is it too late???

Recent studies conducted on children between the ages of 8 and 10 have shown that the majority of these children are only partaking in 20 minutes of moderate to vigorous activity a day. Which is way below the recommended 60 minutes. This 20 minutes accounts for only 4% of their waking time. It was also mentioned that girls activity levels were even less than boys.
We all know that as we get a little older and we move further into our teenage years that the majority of us tend to see a decrease in activity levels. This begs the question though that if at the ages of 8 and 10 we are only spending 4% of our waking time being active, can it actually get much lower?

This research has suggested how important it is for parents and schools alike to take responsibility of getting more children involved in sport, in particular girls. I’m sure that with the likes of Wimbledon, the European championships and the Olympic games, this summer will not be much of an issue getting kids active. However, will these activity levels continue once these events come to a close for another year?!

If your interested in improving the health and wellness of children then why not take a look at our Level 2 Children’s Exercise and Obesity Instructor course.

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Online Personal Trainer Courses – Discovery Learning

On line Personal trainer course and on line gym instructor course

Discovery Learning’s Student Zone is a fully interactive online learning zone where students can study all of their course materials in one place. The use of high quality interactive presentations, manuals, quizzes, videos and worksheets will ensure an in-depth and fun learning experience. The online personal trainer course is designed to allow you to study at your pace, at any time and in any place, and will enhance the face to face experience on the practical days that you attend.  Accessible on your PC, Tablet or Smart Phone this is a truy portable learning tool.  You can combine the online learning experience with the traditional aspects of our courses such as the face to face group attendance days.

The online gym instructor course materials will detail a step-by-step process on how a students learning will develop over the duration of your course and provides all of the documentation needed for delivering your coursework. The interactive presentations can be viewed as often as you like and the vast exercise library will continue to reinforce learning as you progress.

The advantages of the gym instructor and personal trainer online course modules are that you can learn wherever you are as long as you have internet access. Not only that but the Student Support team is available through the Support Page on the forum and enquiry form.

The Student Zone is currently for Level 2 Gym Instructor Students and for Level 3 Personal training students.

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REPs Suspension Training Course – Discovery UK

This REP’s accredited suspension training course is the most comprehensive available and will teach you hundreds of upper body, lower body and core exercises using this mode of training for modern functional training. This course is designed for personal trainers and group exercise instructors who want to incorporate the suspension training into their personal trainer sessions and grow their business.

The course format will involve some home study and completion of workbooks prior to coming along, whereupon you will work with a small group of around ten people to take part in a practical day working on a full suspension training frame.

Most coaches and personal trainers agree there are limitations to weight lifting due to a lack of functional and sport specificity exercises. Although weight lifting produces power in the vertical plane and is multi joint it involves little or no multi-directional movement such as ROTATIONAL, DIAGONAL and MULTI- PLANAR (sagittal, frontal, transverse/rotational) movement. Suspension training achieves all these movements and more importantly enables the introduction of Fundamental movement for all ages and abilities from general fitness for everyday life to extreme/sport specific activities such as a high jumper (which is single leg explosive jump, with rotational and diagonal movements) and getting in or out of a car (which is a single leg squat with rotation).

Suspension Training Course Content:
  • Equipment set up and use
  • Benefits of Suspension Training
  • How to adjust the resistance and stability of exercises
  • Exercise Technique
  • Class Structure
  • Progressions and regressions of exercises for all fitness levels
  • Cueing and techniques for correcting common faults

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How to Grow Your Fitness and Personal Training Business Discovery Learning

Every personal trainer dreams of having a thriving business, with a solid client base of satisfied customers who show visible results from their fitness training and a reputation for excellence. Whether you’re just starting out as a fitness trainer, or would like to grow your client base and possibly expand your business to include a gym or health-related enterprise, here are some strategies to take your business to the next level.

Is your business on the right track?

With tough times in the economy at present, it’s important to be very realistic about the performance of your business. On the one hand, you should remember that clients are less likely to spend on non-essential purchases during difficult periods, and unfortunately fitness often falls into that category.

From another perspective, you should keep your goals foremost in your mind and not give up hope just because challenges exist – remember that some of the world’s most successful business people started their companies during tough times.

Keeping Your Fitness Business Competitive

• To stay competitive in the current economy, one of the best strategies is to give your clients plenty of value for money. Fortunately, as a personal trainer you have something that adds value almost immediately – your time and energy.

• If you give your clients the best possible advice and training, and keep your prices competitive, you’ll not only satisfy your existing client base but also benefit from referrals. Take a long term view of your business and remember that a few new clients each week will make a big difference to your income a year from now.

• Finally, don’t forget to keep records of all your income and expenses and if necessary, consult a business advisor who will be able to give you in-depth advice and help with your strategy moving forward. With motivation, hard work, and a good plan in place, your fitness business should grow from strength to strength.

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