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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Are you forgetting who your clients are? – Discovery UK

As a personal fitness professional, growing your client base is very important, but it’s a mistake that many trainers make investing time and money into this one project alone and forgetting about everything else. Whilst growth is essential for any business to succeed, this shouldn’t take the focus away from the clients you already worked so hard to get.

Retaining your current clients and gaining new referrals through them is a key aspect to your success in the industry so it is worthwhile focusing on this aspect of your business and thinking of new ideas to keep them loyal. Compared to the money you may spend on extra marketing trying to entice new customers, maintaining your existing client relationships costs very little money, if any at all.

Showing your clients you care about their training and succeeding in reaching their fitness goals makes them feel like an individual and will ensure their return. It’s a fairly obvious statement to make but giving your client 100% of your attention when training with them is vital. There is nothing worse than seeing trainers scoping the gym for potential clients or being distracted by phones or the TV during a training session with a client. It’s important to listen to your clients when they talk instead of just nodding your head, they will feel more valued if you can listen and remember and can refer to something they said the next time you see them. It shows you are interested in your client and the more you know about them the better your understanding of them will be, enabling you to improve your coaching abilities toward them. Aside from your client feeling appreciated by you, many other opportunities can arise from finding out more information from your client such as recognition of birthdays – how much would it cost to offer a free session to them on their birthday? You will certainly earn brownie points if you can go the extra mile.

For example, if you feel it would benefit your clients to learn about the different aspects of health and fitness, why not suggest you get them all together for a coffee morning and give them a free seminar on nutrition showcasing your knowledge and offering tips to enhance performance on workout days.

After each session try to always spend a few minutes reflecting on performance and successes so far with your client. However small that milestone may be, recognising it will instil confidence and boost motivation for next time. You can always ask your clients for their feedback too on how you are doing as a trainer ensuring you progress too.

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What factors affect our energy systems? – Discovery Learning

The Energy Systems Overview

Our bodies require energy for every cell in our body to do their job. But the amount of energy that we require varies drastically. If we compare all the complex metabolic functions in our body, exercise demands the most amount of energy. But then again intensity, duration and fitness levels of the exercise have a significant effect on how much energy is needed and how quickly it is needed. Our body has 3 different energy producing systems.

The three main energy systems are used for different types of physical activity.  These three systems are called:

The Creatine Phosphate System
The Anaerobic or Lactic Acid System
The Aerobic System

The first two systems are anaerobic systems, meaning they do not require oxygen to produce ATP (Adenosine Tri-phosphate). The third system is the aerobic system, which does require oxygen.

Where does energy come from and how to we store it?

We are designed to get our energy from the natural environment via the food that we eat. Everything that you eat or drink has to be digested to extract the energy from it. Our body can extract energy from three main food components known as macronutrients. They are:

Carbohydrates
Fats
Proteins

The process that our body uses to extract this energy from food (macronutrients) is digestion. The body has to break down the food we eat into chemicals that our bodies utilise to live. The calorific values of the 3 main macronutrients vary, with fat being the most calorie-dense at 9 kcals (calories) per gram, while protein and carbohydrate have 4 kcals per gram.

What factors affect our energy systems?

During aerobic exercise the use of carbohydrate relative to fat varies according to a number of factors.  The most important are:

The intensity of exercise
The duration of exercise
Your fitness level

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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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Active IQ Level 3 Diploma in Exercise Referral – Personal Trainer Course

This level 3 GP and Exercise Referral Diploma provides the key skills and knowledge to establish you in the field of Exercise Referral and is particularly aimed at Advanced Instructors and Personal Trainers seeking to work with special populations in both preventative and rehabilitative exercise therapies. This stimulating GP and Exercise Referral Course will challenge you and widen your knowledge and understanding of the health promoting benefits of physical activity. The course will introduce you to a wide range of chronic and lifestlye diseases, their aetiology and pathophysiology (cause and development) and approaches for successful intervention.  Focusing on the signs, symptoms and basic pathology of specific stable conditions; the implications and effects of specific medications relating to those conditions; How to plan, deliver, manage and evaluate a safe, effective and progressive adapted physical activity programme, personalised to individual client’s needs and lifestyle.

Exercise Referral Diploma Content:

During the GP and Exercise Referral course you will learn the Exercise Referral Scheme and the role of the Department of Health and National Health Service; how to promote physical activity and health; Behaviour Change and Management, Health and lifestyle screening and Fitness Testing, How to plan, deliver and evaluate an exercise prescription; how to rehabilitate people with conditions such as; Orthopaedic diseases arthritis and osteoporosis; Cardiovascular diseases such as Hypertension and Coronary Heart Disease; Metabolic diseases such as Diabetes; Pulmonary diseases such as Asthma; Raised cholesterol and obesity, and many other common conditions.

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Affordable Training Options with Discovery Learning

Discovery Learning is committed to providing affordable, flexible and high quality personal and fitness training. You can now spread your payments over 12 months to make it easier for you to train while you work.

If you would like to set up monthly payments, please email info@discovery.uk.com.

Please Note: If your course is over £750 and you choose to pay in installments, you will be subject to a £10 credit check that you will need to pay for in advance.

In order for us to perform this quickly and efficiently we will need the following information alongside your enrolment form:

Proof of identity
– Driving licence or
– Passport

Proof of address
– Bank statement or
– Credit card statement or
– Utility bill.

Please include details of former residency if you have been at your current address less than three years . Please include any details of previous names.

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Is Functional Training More Effective? – Discovery UK

Functional Training is a method of strength and fitness conditioning that has gained a lot of popularity in recent years. As Functional Training experts promote this new method as the most natural form of physical exercise that can be carried out in the gym, let’s consider the benefits of this system compared to traditional gym training – is Functional Training more effective?

Functional Training 101

If you’re not familiar with the ins and outs of Functional Training, here it is in a nutshell:

  • Functional Training uses movements similar to those that we use in daily life, as opposed to the rigid and sometimes unnatural positions demanded of us by gym equipment
  • Functional Training can be adapted to the needs of each individual client. If a client uses his or her upper body a lot in the course of working for example, upper body exercises which mimic the movements involved in working can be used to strengthen the muscles involved.

Functional Training avoids the use of traditional gym equipment, opting for equipment like Swiss balls, medicine balls, cable machine, kettlebells and other apparatus which is meant to be more natural to handle and less strenuous on the hands and joints than traditional gym equipment.

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Is Functional Training More Effective?

Whatever your thoughts on Functional Training, it has to be admitted that training the body in a natural way provides several benefits, including flexibility and less chance of injury. A balanced approach would involve blending traditional training and Functional Training in a weekly workout, to benefit from the advantages of both systems.

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