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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REPs Behaviour Change and Motivational Interviewing

Behaviour change and Motivational Interviewing (MI)

This behaviour change and motivational interviewing course represents the latest information and approaches applied by clinicians and behavioural change therapists. This course is highly appropriate for fitness professionals and practitioners working with mainstream clients as well as special populations. This one day REPs accredited course will equip the learner with the key skills and practices to effectively develop and deploy a powerful behavioural change strategy with either groups or on a one to one basis, enabling your clients to more effectively achieve their goals and complete their rehabilitation. This 1 day course is taken from the L4 Obesity & Diabetes Management course and the setting is working with clients with obesity and chronic disease such as CVD and Diabetes.

Behaviour Change and MI Course Content:

The personal training course will develop the students understanding and practical application of behaviour change and will provide a solid platform for the individual to become a competent and behaviour change practitioner.

The course covers subjects including:

Part 1

  • Human behaviour and theoretical models of change
  • The Transtheoretical Model (TTM)
  • The Health Belief Model (HBM)
  • Cognitive Behavioural Therapy (CBT)
  • Motivational Interviewing (MI)

Part 2

  • Motivational Interviewing in Practice
  • Working with Ambivalence
  • Developing Discrepancy
  • The Poorly Motivated Client/Building Motivation
  • Readiness to Change
  • Increasing self-efficacy
  • Identifying High Risk Situations
  • Preventing Relapse
  • Maintaining Progress
  • The Cognitive-Behavioural Model of Relapse
  • Intrapersonal Skills – Interpersonal Skills
  • A Sample Course of Therapy

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Why And How Do We Put On Weight? – Discovery UK

Our body likes to keep things in balance and there is little doubt that regulation of bodyweight occurs, albeit with varying degrees of precision! Being overweight or obese is often considered to result from the failure of homeostatic mechanisms that regulate body weight during exposure to an environment that favours overeating and or discourages physical activity.

It is also important to emphasise that a fluctuating body weight is the general rule, even in adults who apparently maintain a stable body weight over months, years and decades, there is in reality no absolute constancy of bodyweight.  Instead, body weight tends to fluctuate or oscillate around a mean constant value, with small to large deviations from a ‘set’ or ‘preferred’ value. This is triggered by events that are seasonal and or cultural (weekends, holidays etc), psychological (stress, depression, anxiety or emotions) and pathological (ranging from minor health perturbations to more serious disease states).

Set point theory

The set point theory;  fat cells have a form of homeostatic control over body weight, is perhaps the most plausible explanation for long-term body stores. Set point theory states that each of us has a genetically pre-programmed set weight point that our bodies would prefer to maintain under normal circumstances. A hormone called leptin which is our natural appetite suppressant  is produced in the adipocyte and is responsible for appetite and bodyweight control.  As fat cells become full they increase production of leptin which leads to a reduction in appetite.  However most people don’t respond to appetite that well but instead are susceptible to marketing, ubiquitous snacks and the social and environmental pressures that make us all eat more than we should.  Chronic overeating will lead to a situation of leptin resistance at which point, hunger is always present.  This is part of the vicious cycle of weight gain that is not fully understood.

The existence of this set point explains why most diets don’t work – they are too short term in their approach to changing weight and simply lead to a temporary shrinking of the fat cell which leads to adiposity rebound. While the obese individual can fight off the impulse to eat for a time (lower levels of leptin), eventually the signal becomes too strong to ignore. The result is rebound overeating with individuals often exceeding their previous weight.

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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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Business and Marketing course for the Fitness Professional – Discovery UK

REP’s Business and Marketing for the Fitness Professional Course Overview

This course will provide you with business critical skills and knowledge to build your commercial enterprise into a highly profitable and professional business. The course is an up to the minute crash course in successful commerce and has been written and researched by the Director of Discovery Learning Alan Jackson. Alan has a Post Graduate Diploma in Management Studies and has spent 20 years in Health and Fitness Management working at a senior level for both private and public enterprise, and more recently has built up Discovery Learning and Weight Management Centre from a one man operation started 10 years ago to a company with an annual turnover of £2.5m.

This business course is not like any other out there.  You will be learning from those that have done it and have the scars to prove it. The course author wrote: “All of the things that I would have dearly loved to have known 12 years ago when I set out I have brought to this course. All my mistakes (of which there are plenty) and all the things I could have done better if only I knew are all included.” All that I have learned and continue to learn as a Director I have incorporated and I believe this course is an absolute must for all potential new business owners and managers working in our industry.”

The course is also co-presented by one of the UK’s most successful new Personal Trainers, who trained with Discovery and now runs his own growing empire of personal training clients and PT’s.  Don’t settle for any other business course, take it from those that really know, and you won’t regret it.

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The Number One Reason Personal Trainers Fail And How To Avoid It

THE NUMBER ONE REASON PERSONAL TRAINERS FAIL AND HOW TO AVOID IT – Discovery UK
As a personal trainer you can do what you love, help people improve themselves and enjoy a level of freedom most people never experience in their careers. Securing placement in a reputable gym provides you with access to a seemingly never-ending stream of clients, and within the fitness industry you have a job that not only provides value for people, but is one of the few industries to experience growth during the recession.

However, this is the number one reason why many personal trainers fail: Adaptability.
To be a success and achieve longevity with your career you must possess the right attitude, knowledge and business acumen; which includes embracing and benefiting from the tools and technology at your disposal and paying close attention to your target market.

The image above is produced by Google’s search data, and you can clearly see that people now search online for personal trainers more than ever before. If you don’t already have a website then you are guaranteeing that your opportunities and potential for growth are severely limited and I’ll explain why:

Security

For those that were working within any of the dozens of Fitness First gyms that suddenly closed down, you’ll be all too aware of the risks associated with being completely dependent on a gym for clients. If that disappears, either because of closure, or saturation, you’re then forced into a position to scramble for placement elsewhere. It’s an unnecessarily stressful situation and one you won’t have to worry about when you also have new clients finding you online. With that level of security you can take your time finding another suitable gym to work from if the worst happens, or with enough clients coming in, take steps to becoming completely independent and hire your own studio.

Freedom of Choice

Many people that decide to get a personal trainer aren’t already members of a gym, let alone the exact same gym as you, and so they turn to the internet to find someone that can help guide them towards their goals. Your own personal trainer website becomes a source for clients and is completely under your control, and I’m sure you’d agree that having more clients approaching you than you can actually see is a far better “problem” to have than sometimes struggling to meet your weekly target. Furthermore, with so many clients finding you online, if you don’t have enough hours in the day to book them all you can contact any one of your colleagues to see if they want those extra clients in exchange for a reasonable commission.

Expansion

Having a website isn’t just about having your contact details and prices online. It has the potential to extend far beyond simply being a virtual business card. The following are just a few ideas to demonstrate the broad scope that a website can have and how it can supplement your core business:
As anyone in the world can also find you online, many personal trainers have found success providing international Skype coaching sessions to clients that workout from home; giving nutritional advice, workout plans and full sessions. The huge advantage of this is that your target market suddenly shifts beyond your local area to the rest of the world. If you have a passion for writing then publishing high quality fitness articles on your website can help you cultivate a position of authority within the industry. This could lead to columns elsewhere, either online or in print; and by displaying how knowledgeable you are you can have the edge over your competition and attract more clients.
If writing isn’t your thing then there’s nothing stopping you from producing YouTube videos that you promote through your website. The advertising revenue generated for popular YouTubers can be more than enough to sustain a very comfortable lifestyle and is certainly a great addition to your main income stream.
Most importantly, a website can help you build a brand out of your business.

Passive Income

What is passive income? It’s regular income that you make without much effort. It probably sounds too good to be true, but with the solid foundation of a great website this is easy to implement. For example, your website can bring in extra income with product commission. If there’s a particular supplement or some exercise gear that you swear by, you can recommend it to your visitors and sell it through your website. You would then collect a percentage from every sale. You don’t need to package anything up and send it off, as this is all handled by the merchant. In addition, if you have your own products to sell, such as clothing apparel, your website is the perfect place to do so.

Another way that your website can generate passive income is with advertising. Either someone can approach you directly to place an advert on your website, or you can sign up to an advertising platform and receive money every time someone clicks a banner ad.

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