The Role of Personal Trainers in Achieving Fitness Goals

When it comes to achieving fitness goals, personal trainers are your ultimate partners in success. We are trained professionals who have a deep understanding of exercise science, nutrition, and the human body. A personal trainer serves as your guide, helping you navigate the often confusing world of fitness and providing you with expert advice every step of the way. Our knowledge and expertise are instrumental in helping you reach your desired fitness level.

Setting Realistic Fitness Goals with a Personal Trainer

One common mistake many individuals make is setting unrealistic fitness goals. This can lead to frustration and eventually giving up altogether. Personal trainers excel in setting realistic and achievable goals that align with your current fitness level, lifestyle, and aspirations. We take into account various factors such as your age, physical condition, and any existing medical conditions. By setting goals that are challenging yet attainable, personal trainers ensure you stay motivated and focused on your fitness journey.

Tailored Training Programs: How Personal Trainers Customize Workouts

One size does not fit all when it comes to fitness training. Each individual has unique strengths, weaknesses, and preferences. Personal trainers understand this and create tailored training programs specifically designed to suit your needs and goals. Whether you’re looking to lose weight, build muscle, or improve your overall fitness, a personal trainer will customize your workouts to maximize results. We consider factors like your current fitness level, body composition, and any specific areas you wish to target, ensuring that every exercise is purposeful and effective.

Maintaining Consistency: Personal Trainers and Accountability

Consistency is key when it comes to achieving fitness goals. Unfortunately, it’s easy to fall into the trap of slacking off or skipping workouts. This is where a personal trainer comes in as your ultimate accountability partner. We provide structure and keep you on track by scheduling regular training sessions, tracking your progress, and holding you accountable for your actions. With a personal trainer by your side, you’ll find it much harder to make excuses and much easier to stick to your fitness routine.

The Importance of Proper Form in Fitness Training

Proper form is crucial in any fitness training program. Not only does it prevent injuries, but it also ensures that you’re targeting the right muscles and getting the most out of your workouts. Personal trainers pay meticulous attention to form and technique, guiding you through each exercise to ensure you maintain correct posture and alignment. We provide valuable feedback and corrections, helping you develop good habits that will enhance the effectiveness of your workouts.

Correcting Form: How Personal Trainers Ensure Safe and Effective Workouts

In addition to emphasizing proper form, personal trainers excel in correcting any form-related issues. We have a keen eye for spotting common mistakes and imbalances that can hinder progress or lead to injuries. By addressing these issues early on, personal trainers help you perform exercises safely and effectively. We provide hands-on guidance, explaining the correct movement patterns and offering modifications when necessary. With our expertise, you can have confidence in every rep and set.

Motivation and Encouragement: Personal Trainers as Support Systems

Staying motivated throughout your fitness journey can be challenging, especially when you hit roadblocks or encounter setbacks. Personal trainers act as your unwavering support system, providing the motivation and encouragement you need to keep pushing forward. We celebrate your achievements, no matter how small, and inspire you to overcome obstacles. Our positive reinforcement and belief in your abilities can make a significant difference in your overall progress and mindset.

Progress Tracking: How Personal Trainers Measure Your Fitness Journey

Tracking progress is essential for evaluating your fitness journey and making necessary adjustments. Personal trainers utilize various methods to measure your progress, such as body measurements, body fat analysis, and fitness assessments. By monitoring changes in your body composition, strength, and endurance, we can fine-tune your training program and set new goals. Regular progress tracking ensures that you stay on the right path and continually challenge yourself.

Nutrition Guidance: Personal Trainers and Healthy Eating Habits

Fitness and nutrition go hand in hand. Personal trainers understand the importance of a well-balanced diet in achieving optimal results. We provide valuable nutrition guidance, offering tips and advice on healthy eating habits that complement your fitness goals. Whether it’s educating you about macronutrients, helping you create meal plans, or suggesting healthier alternatives, personal trainers ensure that your diet supports your training efforts and promotes overall well-being.

Adapting to Individual Needs: Personal Trainers and Modifications

Everyone’s fitness journey is unique, and personal trainers excel in adapting to individual needs. We understand that certain exercises or movements may not be suitable for everyone. In such cases, personal trainers offer modifications and alternatives that cater to your specific requirements. Whether it’s accommodating an injury or working around physical limitations, they ensure that you can participate in the training program safely and effectively.

Overcoming Plateaus: Personal Trainers and Workout Progression

Plateaus are a common occurrence in fitness training. It’s frustrating when you feel like you’ve hit a wall and are no longer making progress. Personal trainers are experts in overcoming plateaus and pushing you past your limits. We introduce progressive overload, constantly challenging your body and preventing stagnation. Whether it’s increasing weights, altering workout intensity, or incorporating new exercises, personal trainers keep your workouts fresh and exciting, ensuring continuous improvement.

Maximizing Results: Personal Trainers and Effective Exercise Techniques

With their vast knowledge and experience, personal trainers possess a repertoire of effective exercise techniques. We introduce you to innovative and result-oriented exercises that target specific muscle groups and help you achieve your desired outcomes. By incorporating a variety of exercises into your training program, personal trainers ensure that your workouts are diverse, engaging, and yield maximum results.

Injury Prevention: Personal Trainers and Safety Measures

Safety is paramount in any fitness training program, and personal trainers prioritize injury prevention. We teach you proper warm-up and cool-down techniques, emphasizing the importance of stretching and mobility exercises. Personal trainers also guide you in using equipment correctly and provide supervision during workouts to minimize the risk of injuries. By instilling good safety habits, personal trainers help you exercise safely and confidently.

The Lasting Impact: How Personal Trainers Help Sustain Fitness Habits

Personal trainers not only help you achieve your immediate fitness goals but also aim to create lasting habits for a healthier lifestyle. We equip you with the knowledge and skills necessary to maintain your fitness progress independently. Personal trainers educate you on proper exercise techniques, healthy eating habits, and effective strategies for overcoming obstacles. By empowering you to take control of your fitness journey, personal trainers ensure that your newfound habits extend beyond the training sessions and become a permanent part of your life.

Achieve Your Fitness Goals with Le Physique Personal Training: Your Partner in Success for Lasting Results!

Le Physique Personal Training is your ultimate partner in achieving your fitness goals and maintaining long-term results. Our team of highly qualified personal trainers is dedicated to providing top-notch guidance, motivation, and expertise to ensure your success. With a focus on personalized attention, we tailor training programs specifically to your needs, emphasizing proper form and technique to maximize effectiveness and prevent injuries. Our trainers offer valuable fitness tips, nutrition guidance, and support throughout your journey, ensuring that you stay on track and make significant strides toward a healthier lifestyle. Choose Le Physique Personal Training as your trusted companion in your fitness journey, and experience the transformational power of expert training and unwavering support. Start your journey with us today and unlock your true fitness potential.

The post No Slacking! How Personal Trainers Keep You On Track with Your Fitness Goals first appeared on Le Physique | Vancouver Personal Training.

Importance of Proper Form and Technique

Mastering proper form and technique is the cornerstone of any successful fitness regimen. It not only maximizes the effectiveness of your workouts but also minimizes the risk of injuries. By maintaining proper form, you engage the targeted muscles more efficiently, leading to better results. Additionally, the correct technique ensures that you are working out the intended muscle groups, avoiding strain or imbalances. A personal trainer plays a crucial role in guiding you through the intricacies of proper form, allowing you to achieve optimal results and progress in your fitness journey.

Role of a Personal Trainer in Fitness Training

A personal trainer is a fitness professional with expertise in exercise science and training methodologies. We act as your fitness mentor, providing guidance, motivation, and personalized assistance tailored to your unique needs and goals. Personal trainers have an in-depth understanding of proper form and technique, allowing us to identify and correct any errors in your workouts. We design customized training programs that address your specific fitness requirements, ensuring that you perform exercises correctly and safely.

Benefits of Working with a Personal Trainer

Partnering with a personal trainer offers numerous advantages that can take your fitness journey to new heights. Firstly, we provide expert guidance and supervision, minimizing the risk of injury and ensuring that you perform exercises with proper form. By learning the correct techniques from the start, you establish a solid foundation for long-term progress. Moreover, personal trainers offer accountability and motivation, pushing you to surpass your limits and achieve your fitness goals. We provide valuable fitness tips and knowledge, empowering you to make informed decisions about your health and well-being.

Understanding Proper Form and Technique

Proper form and technique involve aligning your body correctly while performing exercises. It includes aspects such as posture, joint alignment, and movement control. By mastering proper form, you engage the targeted muscles optimally, preventing undue stress on joints and reducing the risk of injury. Personal trainers excel at teaching and demonstrating proper form, ensuring that you understand the nuances of each exercise. We will guide you on maintaining a neutral spine, correct limb alignment, and controlled movements, helping you achieve maximum benefits from your workouts.

Common Mistakes to Avoid in Workouts

Even the most dedicated fitness enthusiasts can fall prey to common mistakes during workouts. Some of these mistakes include using excessive weight without proper technique, neglecting warm-up and cool-down routines, and performing exercises too quickly. Improper form, such as rounded backs during weightlifting or knees caving in during squats, can lead to injuries. By working with a personal trainer, you can avoid these pitfalls. We will teach you how to perform exercises correctly, spot any errors, and provide immediate feedback to help you make necessary adjustments.

Techniques to Improve Form and Technique

Improving your form and technique requires practice, focus, and guidance. Your personal trainer will introduce you to various techniques that can enhance your performance and minimize the risk of injuries. These techniques may include engaging your core muscles for stability, maintaining proper breathing patterns, and focusing on controlled and deliberate movements. A trainer will work closely with you, providing continuous feedback and adjustments to help you achieve optimal form and technique.

Personalized Training Programs for Safer Workouts

One of the significant advantages of working with a personal trainer is the creation of personalized training programs. These programs are tailored to your specific needs, goals, and fitness level. A personal trainer takes into account your strengths, weaknesses, and any physical limitations, designing a workout plan that optimizes your results while ensuring your safety. With a personalized training program, you can progress at a pace suitable for you, gradually increasing intensity and complexity as you build strength and endurance.

Safety Precautions and Injury Prevention

Safety should always be a top priority in any fitness routine. Personal trainers excel at teaching safety precautions and implementing injury prevention strategies. We educate you on proper warm-up and cool-down techniques, emphasizing the importance of stretching and mobility exercises to reduce the risk of strains or sprains. Moreover, we guide you on selecting appropriate equipment, using proper footwear, and maintaining proper hydration and nutrition to support your workouts effectively.

Correcting Form and Technique Errors

Even with the best intentions, form, and technique errors can occur. Fortunately, personal trainers are adept at identifying these errors and providing corrective measures. We keenly observe your movements, noting any deviations from proper form. Through verbal cues, physical adjustments, and demonstrations, we guide you in making the necessary corrections. By addressing these errors promptly, you can optimize your workouts, prevent injuries, and progress steadily toward your fitness goals.

Progression and Advancement in Workouts

As you gain confidence and strength, it is important to progress and advance in your workouts to continue challenging your body. Personal trainers play a crucial role in guiding this progression. We introduce new exercises, increase resistance or intensity gradually, and modify training variables to keep your workouts stimulating and effective. By continually pushing your limits in a safe and controlled manner, you can achieve remarkable results and surpass your fitness expectations.

Tips for Mastering Form and Technique

Mastering form and technique is a journey that requires patience, dedication, and practice. Here are some valuable tips to help you along the way:

1. Start with lighter weights and focus on proper form before increasing resistance.
2. Listen to your body and avoid pushing beyond your limits, especially if it compromises your form.
3. Incorporate regular mobility and flexibility exercises to maintain optimal joint range of motion.
4. Pay attention to your breathing and synchronize it with your movements.
5. Seek feedback and guidance from your personal trainer to address any form or technique concerns.

Incorporating Functional Training into Workouts

Functional training is a training approach that focuses on improving movement patterns and enhancing overall physical performance for daily activities. It involves performing exercises that mimic real-life movements, engaging multiple muscle groups simultaneously. Functional training can help improve balance, stability, and coordination. A personal trainer can integrate functional training exercises into your workouts, allowing you to develop strength and mobility that translates to everyday activities.

Transform Your Fitness Journey with Le Physique Personal Training: Mastering Safer Workouts, Form, and Techniques

Experience the ultimate transformation with Le Physique Personal Training and unlock the true potential of your fitness journey. Our team of dedicated personal trainers is here to guide you toward mastering safer workouts, perfecting your form, and refining your technique. With our expert knowledge and personalized approach, we provide invaluable fitness tips and insights to help you achieve optimal results. Whether you’re a beginner or an experienced fitness enthusiast, Le Physique Personal Training offers the support and expertise you need to elevate your training to new heights. Trust in our commitment to excellence and let us be your trusted partner in form-focused training. Start your journey today and witness the incredible difference that Le Physique Personal Training can make in your pursuit of fitness success.

The post Safer Workouts: Mastering Form and Technique with a Personal Trainer first appeared on Le Physique | Vancouver Personal Training.

The first step in creating an effective training routine is to set specific, measurable goals. This is where a good personal trainer comes in. A Vancouver personal trainer can help you identify what you want to achieve, and then create a plan to get you there. For example, if you’re looking to lose weight, your trainer may recommend a combnation of cardio and strength training exercises to help you burn calories and build muscle.

Setting Realistic Expectations

When it comes to working with a personal trainer, setting realistic expectations is crucial. It’s easy to get caught up in the excitement of starting a new workout routine and want to see results right away, but it’s important to remember that progress takes time. A good personal trainer will help you set realistic goals for yourself and develop a plan to achieve them. This can include setting milestones to track your progress, as well as understanding that there may be setbacks and adjustments along the way. By setting realistic expectations and working with a professional personal trainer, you can ensure that you are on the path to achieving your fitness goals in a sustainable and healthy way.

Communicate with your Personal Trainer

Communication is key when it comes to personal training. Your personal trainer should be someone you feel comfortable talking to and who you trust to guide you through your fitness journey. Make sure to communicate your goals, any limitations you may have, and any pain or discomfort you experience durng your workouts. This helps your trainer to make adjustments to your workout, keep you safe, and ensure you’re getting the most out of your training sessions.

Consistency is Key

Sticking to a consistent schedule is vital when it comes to achieving your fitness goals. It’s easy to get excited and want to see results right away, but it’s important to remember that progress takes time. Consistently showing up to your personal training sessions and putting in the work will pay off in the long run. Don’t get discouraged if you don’t see results right away, consistency is key when it comes to reaching your desired outcome. Your personal trainer can help hold you accountable and make sure you stay on track.

Finding the Right Personal Training Studio

Finding the right personal training studio is crucial for establishing an effective training routine. Look for a studio that offers a variety of training options, experienced trainers, and a comfortable and supportive environment. Le Physique Personal Training in Vancouver is an excellent example of a studio that ticks all these boxes. With a team of experienced trainers, a variety of training options, and a supportive environment, Le Physique Personal Training is the perfect place to establish an effective training routine.

Achieving Your Fitness Goals with Le Physique Personal Training: The Key to an Effective Training Routine

Establishing an effective training routine with your personal trainer is crucial for achieving your fitness goals. Remember to set specific, measurable goals, set realistic expectations, communicate with your personal trainer, be consistent, and find the right personal training studio. Le Physique Personal Training in Vancouver is an excellent example of a studio that offers all of these things, and more. With ther experienced trainers and supportive environment, Le Physique Personal Training is the perfect place to establish an effective training routine and start achievng your fitness goals today.

The post Tips on Establishing an Effective Training Routine With Your Personal Trainer first appeared on Le Physique | Vancouver Personal Training.

High Intensity Interval Training (HIIT)

What is high intensity interval training you ask? It is a cardiovascular training method designed to push the body to its limits while taking adequate rest sessions between sets. The short bursts of intense exercise allows the individual to maximize their work out period and increase gains. The working interval generally lasts for anywhere between 15 seconds to 3 minutes in length and vary depending on your personal fitness goals. The general trend is to gradually decrease intensity as the working sets get longer in duration, however, it is important to make sure the set is not too easy.

Make sure to push yourself an appropriate amount and not to the point where you induce feelings of nausea. The rest period is designed to help the body recover after an intense amount of exercise. A greater rest period should be used for novice gym users, to balance the intensity of the working interval. Advanced gym goers can decrease rest intervals to push themselves even more.

Rest periods are a good time to rehydrate the body, to keep your mind and body sharp. Without the right hydration, your performance declines. A good indicator is listening to how you feel, if you feel thirsty during a workout drink water! Water is 75% of all muscle tissue and 10% of fatty tissue and dehydration can have a huge impact on your athletic ability.

The work to rest ratio is the amount of rest an individual receives based on amount of work done. This is adjusted according to the goals of the participant and modified later in the program. Start with a work to rest ratio of 1:3 meaning for every 60 seconds of exercise, take 180 seconds to recover. As you become more comfortable with HIIT, you can change to a 1:1 ratio but eventually work towards a 2:1 ratio, where work time is greater than rest time.

What should you be doing during the rest periods?

Beginners may want to perform “passive rest” (complete rest) where you might take a seat, grab some water or catch your breath during the rest time. As you become more fit, swap passive rest for “active rest” where you’ll move during the break, but with low intensity to keep the heart rate at a moderate level.

If you have access to multiple pieces of equipment, don’t be afraid to combine different types of exercises within the same day. Everyone likes variety and for many, running for an hour straight can be boring. In a split exercise interval training program, you can swap between the two exercises performing alternating sets of each for your desired interval. An example would be 30 seconds sprint followed by 60 seconds rest and 30 seconds of skipping before resting 60 seconds again. Changing up the program  can keep exercise exciting and make you come back for more. If you are training for a marathon or a sport specific event, I would recommend you stick to a training in the same modality.

How often should I do HIIT workouts?

HIIT workouts should be performed 2-4 times per week in within 30-60 minute sessions. Two sessions a week will enable the user to maintain their current level of fitness while subsequent sessions will yield growth. Five or more HIIT sessions a week can lead to over training, burn out and possibly injuries.

3 Benefits of Interval Training

1. Burn more calories in a shorter amount of time
2. Increase speed and endurance
3. Provides variety and keeps cardio sessions exciting

With all these extra hours you saved, you now have more time to pursue your hobbies, get additional work done and spend time with loved ones. This is a perfect exercise to keep you fit while saving time during the busy holiday season!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 4 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Save Time & Maximize Gains with Interval Training first appeared on Le Physique | Vancouver Personal Training.

The first 12 weeks of pregnancy is known as the first trimester. In this stage the multicellular zygote develops into an embryo that attaches to the uterine wall, growing rapidly into a fetus with bones, digestive organs, brain and a tiny beating heart. It’s important to dress appropriately for exercise to have proper ventilation to avoid over heating. Adequate amounts of water should be consumed to keep the body cool, joints lubricated and maintain proper functioning of muscles to reduce chance of falls.

Benefits of activity during pregnancy

Staying physically active can greatly benefit the mother and baby throughout and after pregnancy. It helps to prevent gestational diabetes, reduce swelling and pains. Exercise can mentally and physically relieve stress, anxiety and improve sleep at night. Maintaining a regular exercise routine can also help reduce the amount of fatigue experienced over the course of the pregnancy. Wang and Apgar mentions physically well-conditioned women have a stronger sense of well-being, shorter labor and fewer obstetric interventions (1998).

How much exercise is appropriate?

Individuals who were active prior to their pregnancy can continue to regularly exercise at a moderate intensity during this time frame at their typical frequency.

It’s always best to play it safe; consult your physician before starting any exercise program. With a trained professional and prenatal specialist to ensure exercises are being implemented safely. This is probably not the time to sign up for that Tough Mudder thing, people keep talking about!

3 exercises to include in your 1st trimester workout

Glute Bridges

Glute bridges can help strengthen the gluteal, lower back and hamstring muscles when done correctly. The glutes and lower back make up part of the “posterior chain” and are essential to keeping your body upright which should be worked throughout pregnancy.

• Lay on a mat with your heels an inch away from your glutes
• Place hands 45 degrees out and use them for stability throughout the exercise
• Lift the hips up until you form a parallel line with your thigh and upper body
• Hold this position and focus on contracting the glutes for 3 seconds
• Lower the hips in a controlled manner
• Repeat for 12-15 reps

Good Mornings

The “good morning” exercise is also a good maneuver for improving lower back health, which also targets the hamstring and glutes. These muscles are crucial in reducing lower back pain during pregnancy.

• Standing upright with feet shoulder width apart, place hands on your hips
• Begin to flex at the hip joint, keeping your spine straight and imagine your upper body is long, reaching forward until horizontal (think about making the number “7”)
• Legs should be straight, but knees are not locked – you will feel a stretch in your hamstring
• It’s normal to naturally shift your weight slightly back so you don’t feel like you’re going to fall forward
• Your body and arms should form a 90 degree angle with your legs
• Hold this position for a brief moment before extending your torso back upright
• Repeat for 12-15 reps

Side Plank

Side planks target your oblique muscles which are located in either side of your “6 pack”. They are responsible for most rotational movements, as well as core stabilization (anti-rotation) and can assist in daily life activities.

• Lay on a mat directly on your side
• Brace yourself with the bottom hand making sure the entire forearm stays in contact with the ground to better distribute the weight of your body
• Beginners: flex at the knees and bridge up to form a straight line plank from your knees to the top of your head.
• More advanced: keep legs straight and hips on top of each other
• Lift your hips off the ground until your legs and torso form a straight line from your feet to the top of your head
• Hold this position for 30 seconds before lowering yourself down slowly
• Switch sides and do the same on the other side
• Perform this exercise 3x each side

Tip: Legs can be staggered at the bottom to create a more stable positioning to make the exercise easier.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 exercises for your 1st Trimester first appeared on Le Physique | Vancouver Personal Training.

Did you know? Gillian is one of only three M.A.T. Certified Specialists in Vancouver!

1. What is Muscle Activation Techniques (M.A.T.)?

“Throughout our life, we go through the health continuum where we create chronic use or have an acute injury, or develop positions and postures that can create instability within the body. M.A.T. is a technique to assess the mobility and restrictions within the body.”

2. How does M.A.T. work?

“We look at the body to see if there is any discrepancy around a joint or a series of joints where there is restriction of movement. We then test the muscles or muscle divisions to see if they are strong.

If they test weak, through manual palpation of the muscle or light isometrics, we attempt to jump-start the muscle. If we look at the joints – and think of the joints as being the ‘pull’ in the circus tent and the lines holding up the pole as muscles – if a muscle isn’t working well, the other lines have to take up the slack. As a result, those lines are under more tension and torque.

Near the end of the session, once we jump-start the muscle and get it reacting, we may give the individual a simple task, such as walking, before re-assessing the individual to see if the muscle is functioning. After the session, communication between the M.A.T. specialist and client is ongoing to see how long the treatment is lasting, and if there is an immediate need for another session.”

3. Why is M.A.T. relevant in the health field?

“M.A.T. works well with other modalities to maintain or improve individuals’ health. For example, stretching is great to release tension, and M.A.T. addresses the reason why there is tension. Refer to the circus pull example I gave above! It also helps bridge the gap when the client goes into functional training so that the muscle is capable of working adhesively with other muscles doing the motion.”

4. When should I get M.A.T. done?

“M.A.T. is a good non-invasive treatment when individuals find they have difficulty of movement or altered motion and compensatory movements following an injury, trauma, stress, or in preparation for an upcoming physical activity or sport. For example, some clients come in when they are preparing for a marathon or triathlon to make sure their muscles are working in peak form.”

5. Where can I get M.A.T. done and how long is a session?

“You can have it done here at Le Physique five days a week, Monday through Friday! The first session is usually about an hour and fifteen minutes as we take a thorough look at your symptoms and to fully assess your range of motion throughout your body. Other sessions last about an hour.”

6. How many sessions does it usually take before I can see results?

“With the first session, clients see immediate results in range of motion and contractile force of the muscle. How many treatments depends on the individual as well. It depends how actively they participate in their recovery. Obviously, if a person returns to doing the same things, i.e. repetitive motion, poor posture, etc., it will take longer. If they do the isometric homework and other exercises recommended by the M.A.T. specialist, their recovery is much faster.”

Have any other questions or concerns for Gillian about M.A.T.? Leave us a comment below!

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Muscle Activation Techniques – FAQs first appeared on Le Physique | Vancouver Personal Training.

Now that you are fully rehabilitated from carpal tunnel syndrome (CTS), we are ready to progress to strengthening your grip again. If you are still feeling or begin feeling symptoms of CTS, read my previous blog here for some rehabilitation exercises.

The primary muscles involved in determining grip strength are your forearm, hand and finger muscles. These muscles are often indirectly engaged during your typical workout routine. The performance of rows, pull downs and bicep curls assist these muscles to a certain extent, however, further training would need to be performed to maximize grip strength.

Whether individuals want to improve grip strength for a competitive sporting event or for daily activities, adequate grip strength will greatly benefit the individual. Most sports require the athlete to hold an object or equipment and it can often be the determining factor in the amount of power being generated. On the other hand, gripping exercises are used in almost all day-to-day activities. Whether opening a jar of peanut butter, carry grocery bags from your car or washing dishes, grip strength is necessary to complete these actions. A nice firm handshake can also showcase confidence and add personality to your character.

Aside from improving grip strength, having conditioned forearms can greatly benefit the connective tissue such as your ligaments and tendons.

Muscles involved in Grip Strength

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Flexor digitorum profundus/superficialis – These muscles are responsible for flexing the finger muscles and enable you to make a fist with your hands

Extensor indicis, extensor digiti minimi, extensor digitorum – These muscles are responsible for extending the finger muscles and allow you to spread your fingers apart

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the inside of your forearm and are all used to flex the hand (bringing the palm of your hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand to perform extension (lifting the back of the hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Exercises to Improve Grip Strength

Farmers walk

Perform 3 sets of 45-60 seconds

• Grab a dumbbell or kettlebell of the same weight in each hand
• Begin walking from point A to point B OR perform a loop around your gym floor with weights by your side and palms facing inward
• Each length should be at least 45-60 seconds in duration for maximum effect

Tip: Have a strong grip on the weight to fully engage your forearms during this exercise

Dead hang

Perform 3 sets of 30-60 seconds

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart
• Hang for 30-60 seconds before releasing

Tip: Try to minimize swinging by keeping your legs crossed at the bottom or using an object to prevent swaying.

Stress ball or grip strength tool

Perform 3 sets of 15 reps per hand

• Using a stress ball or grip strength tool
• Fully contract the hand creating as much tension as possible before releasing and repeating
• Switch hands

Tip: As your grip strength improves, gradually use denser objects for this exercise. Begin with a stress ball and work your way towards a tennis ball. Ultimately a lacrosse ball or similar material object will be used. Alternatively, different weighted grip strength tools can be purchased to match power.

Dumbbell shrugs

Perform 3 sets of 12-15 reps

• Grab dumbbells with palms facing inwards and standing shoulder width apart
• Let dumbbells hand by your side
• Contract the trapezius muscle by bringing your shoulders towards your ear lobes
• Hold this position for .5 – 1 second before relaxing the muscle
• Return to starting position and repeat

Tip: Ensure dumbbells are facing forward and not slanted by externally or internally rotating shoulders.

Wrist curls (Supinated & Pronated)

Perform 3 sets of 12 reps for each exercise

• Start with a light dumbbell in each hand and go into a kneeling position
• Place forearms on a bench, perpendicular to the length of the bench about shoulder width apart
• Begin with palms facing up (supinated position) and let the wrists drop
• Curl the wrist up by flexing the dumbbell towards you
• Switch and perform the same exercise with palms facing down (pronated position)

Tip: Make sure to maintain proper posture and keep back straight

• Perform the exercise slowly to feel the burn in your forearm extensor and flexor muscles
• Ensure dumbbells are horizontal and do not tilt excessively
  

  

Pull ups or chin ups

Perform 3 sets of 12 reps

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart OR use a chin up handle bar with palms facing each other / yourself
• Retract shoulder blades and pull yourself until your chin is over the bar
• In a controlled manner lower your body back down until fully extended at the bottom

Alternatively this exercise can be done on a assisted pull up / chin up machine or with a resistance tube under a single foot

Hammer curls

Perform 3 sets of 12 reps

• Grasping dumbbells with palms facing the body and being seated on a 90 degree bench
• Place feet about shoulder width apart and plant firmly into the ground
• Flex at the elbow joint bringing the forearm towards the upper torso
• Hold for a brief moment at the top of the lift before lowering the weight down slowly
• Ensure palms are facing each other throughout the lift

Tip: make sure back is pressed firmly against the bench and no arching persists

Plate pinches

Perform 3 sets of 30-60 seconds

• Holding a plate (preferably a bumper plate, however, a regular plate will do) with palms facing each other
• Pinch the plate with thumbs and four fingers
• Hold this position for 30-60 seconds
• Switch hands and perform the exercise again

Tip: If your grip strength is strong enough, you can perform this exercise with both hands simultaneously.

Get Fat grips

Fat grips can be used to wrap around dumbbells, barbells and cable attachments to provide a greater difficulty for the exercise. They increase grip strength by increasing the width around the weight requiring greater effort upon lifting. This increases forearm muscle activation and enhances the stimulation of muscle fibers.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals!

The post Carpal Tunnel Syndrome – Part 3: Exercises to Improve Grip Strength first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

What does the core consist of?

Contrary to the common belief that the core refers to the abdominal muscles, or simply the “abs”, it is more than just a “six-pack”. In fact, the core is the foundation of your body and involves the abdomen, hips, pelvis, spine, and back, allowing your arms and legs to stem from the core.

Core strength is fundamental to any physical activity we perform during the day, whether getting out of bed, walking, bending, lifting grocery bags, or standing upright. Even a relatively simple involuntary action such as breathing requires the core!

The muscles found within the core work together to provide support and stability to your body during static and dynamic activities, limit excessive movements, and keep your spine safe and supported. Most importantly, strong core muscles allow us to maintain a happy, active, and injury-free life.

There are two major muscle groups found within the core: stabilizers and movers.

Stabilizer muscles

These muscles are responsible for static functions of the core (e.g. helping to stabilize and control the trunk). This group involves:

• Transverse abdominis: Deepest of all the abdominal muscles wrapping around your spine to provide thoracic and pelvic stability.
• Internal obliques: Superficial abdominal muscles providing support to the abdominal wall, assisting in forced respiration (breathing), and twisting the trunk.
• Lumbar multifidus: Small yet very powerful muscle running deep along the length of the spine; stabilizes the lumbar portion of the spine.
• Pelvic floor muscle: Group of muscles at the base of the pelvis; holds the internal organs and structures of the lower abdomen in place, thus affecting urinary and sexual function.
• Diaphragm: Muscle separating the thoracic cavity (heart and lungs) from the abdominal cavity; plays a vital role in respiration.
• Transverospinalis: Group of deep and long muscles located in the back; responsible for maintaining posture and moving the head and vertebral column.
• Gluteus medius & minimus: Located beneath the Gluteus maximus muscle; play an important role in walking, running and single leg weight-bearing activities by maintaining frontal plane stability during the gait cycle.

Mover muscles

These muscles are responsible for dynamic functions of the core (e.g. allows you to produce movement of the trunk). This group involves:

• Rectus abdominis: Muscle in the front of the abdominal region; allows flexion of the trunk and creates the well-known “six pack” look.
• External obliques: The largest and outermost muscle of the abdomen that lies on both sides and front of the abdomen; allows the torso to twist.
• Erector spinae: Group of back muscles that extends along the the vertebral column; functions to straighten the back and allows side-to-side rotation.
• Latissimus dorsi: Widest back muscle working to extend, adduct and rotate the arm at the shoulder. It also assists in extending the trunk.
• Gluteus maximus: Largest and heaviest muscle of the body located in the gluteal region. Used for powerful lower limb movements such as stepping up, climbing and running. It aids in stabilizing the body by balancing the pelvis on the femoral heads, thus maintaining upright posture.

Signs of weakness in the core

Experiencing one of the signs below might indicate inadequate core strength:

• Frequent lower back pain with prolonged standing and/or sitting
• Poor balance
• Difficulty maintaining correct posture
• Excessive arch in the lower back when you stand and/or walk (This can also indicate pelvic tilt)
• Inability to hollow your stomach

The ‘hollowing’ test is used to assess the strength of your deep abdominal muscles.

To do the test, take a deep breath through your nose. Then, start exhaling while pulling your belly button in towards your spine. As you finish, hold this position for 10 seconds, then release. An inability to sustain the hold for the entire count indicates that there is some weakness within your core.

5 Simple Exercises 

Since the core works together with the upper and lower body, isolation exercises such as sit-ups are not as effective compared to functional whole-body exercises. We’ve put together easy exercises that can help strengthen and stabilize the core.

1. Bird-dog

The goal of this exercise is to improve lower back strength and balance through increasing core stability in both the abdominal and lower back areas.

• Begin with the ‘all fours’ position maintaining a neutral pelvis.
• While contracting your abdominal muscles, push your leg backwards while simultaneously raising the opposite arm until both are parallel to the floor. Try to maintain balance and avoid twisting the torso and pelvis.
• Hold this position for 8-12 seconds and slowly return to the starting ‘all fours’ position. Repeat on the other side. Perform 2 sets of 10 repetitions (5 per leg).

Important:

* Neutral pelvis should be maintained throughout the exercise. This means having the knees under the hips and their hands under the shoulders (specifically lining up your wrists with the front of your shoulders).

* Keep abdominal muscles mildly contracted while raising and holding the extension of your limbs. Keep the core engaged to help stabilize your torso and maintain a neutral spine.

* Maintain normal, relaxed breathing pattern throughout the exercise. For example, exhale while lifting your arm and leg, and inhale while returning to the starting position. 

* Arms should go up straight ahead, and not diagonally.

* Make sure that you do NOT tilt the pelvis towards the supporting side in order to get the leg back.

2. Supermans

The goal of this exercise is to strengthen your lower back and tone your gluteus muscles.

• Begin in the prone position (facing down) on the floor. Your arms should be fully extended in front of you.
• Simultaneously raise your arms, legs, and chest off of the floor
• Hold this position for 2-5 seconds while maintaining the contraction of your body.
• Slowly lower your arms, legs and chest back down to the starting position.
• Perform 2 sets of 5-10 repetitions.

Important:

* Squeeze your lower back to get the best results from this exercise.

* You should look like flying superman when in the active/contracted position.

3. Front plank

The goal of this exercise is to hold the plank position with good posture. Keep the spine in a neutral position, similar to when you are standing perfectly straight.

• Get into a plank position, squeeze the buttocks and brace your core.
• Hold the plank for 15-30 seconds. Perform 2-4 reps.

Important:

* Maintain abdominal bracing by contracting the abdominal muscles.

* Maintain neutral alignment of the spine and avoid twisting the torso.

* Maintain a normal, relaxed breathing pattern throughout the exercise.

4. Side plank

Similar to the front plank, the goal of this exercise is to hold the plank position with good posture. Again, keep the spine in a neutral position, as it is when you are standing perfectly straight.

• Begin by lying on your side with hips and knees bent. Support your upper body weight with your forearm by placing the elbow right underneath the shoulder.
• Grab the weight bearing shoulder joint with the free hand for support. Set your shoulder blades, or pull them back together prior to bridging to increase stability in the shoulder.
• Bridge the torso between the elbow and the knees by using your knee as a fulcrum and opening up the hip joint to the point where your body is in a straight line (knee should remain bent on the floor).
• Hold the side plank for 8-12 seconds and slowly return to the starting position. Perform 2 sets of 5 to 10 repetitions.

Important:

* If fully straightening your body is too difficult, aim for half way. It’s best to maintain proper form throughout the exercise rather than employing false technique to complete the movement.

* Maintain abdominal bracing by contracting the abdominal muscles.

* Maintain neutral alignment of the spine and avoid twisting the torso.

* Maintain a normal, relaxed breathing pattern throughout the exercise.

5. Glute bridge

• Lie supine (facing up) with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important:

* Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Core exercises are an important component of any fitness program. First, they help to improve your balance and stability, which allows the muscles in your abdomen, lower back, hips, and pelvis to work in harmony. Second, not only are they beneficial to your health, but they are simple to do as you do not need any specialized equipment.

At the end of the day, strong core muscles make it easier to do many activities, from getting out of bed in the morning or bending down to tie your shoes, to running a marathon! Even if you are pushed for time, it only takes 5-10 minutes out of your day to give these exercises a try. Remember, having a consistent exercise plan is the key to achieving the best results!

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post 5 Easy Core Exercises to Do at Home first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.