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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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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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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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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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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