.. Thursday, June 19, 2014
Review: Lana Del Rey's 'Ultraviolence'
It's premature, I know, but if somebody asked me what my favourite album of the whole of 2014 was, I would probably say Ultraviolence. Yes, I am super bias, being a massive Lana Del Rey fan, but given that Born to Die is one of my favourite records, I was both excited and skeptical to see whether Ultraviolence would live up.
Wednesday, June 18, 2014
Help! How do I gym?
FINALLY finished with exams! I'm a liar, ok, I finished ages ago. I've just been busy trying to sort my life out and now I can finally relax and do the things I like to do... there's been a lot of video games, going to the gym, and tidying. Aren't I just wild?!
Anyway, I've started going to the gym with one of my friends who has never been before and asked me if I could go with her to show her the ropes. Being sad as I am, I've spent a lot of time researching health and fitness for fun and know my way around quite well, so I've compiled a little post about what to do if you have no idea what to do!
Of course, although I'd say I was well read, I'm still definitely not a professional! If it's your first time, take it easy, stop if it hurts where it's not meant to (i.e. not the body part you are training,) and push yourself... but not too hard. These are just some tips on what I've found makes a good workout and what I personally like doing, and what I tend to recommend to friends. I've also included some resources!
Resistance Resistance Resistance!
First thing is, try not to do just cardio!!! You will also see those people who just run on the treadmill or use the cross-trainer. There's nothing wrong with cardio at all if you like it, but I've found a mix of everything is more fun, and gets you fitter more efficiently and quickly. There are loads of health benefits (2, 3, 4, yes, even for women!) to weight lifting and resistance training that you won't get with your miles.
So where to start with weights and resistance?
Combination / Changing it up
In order for me to feel like I've had a good workout, I like to do all of the following:
(1) Cardio warm up / Cardio Session
(2) Resistance Circuits
(3) Stretches/Yoga
This means I get my cardio in and heart rate up, work on my muscle groups, and get to stretch it out and cool down a bit with stretches (usually the best part in all honesty.) This also stops your workout getting BORING.
High Intensity Interval Training (HIIT)
HIIT workouts are growing in popularity. Like circuits, they constantly change it up, are quick, and efficient workouts. As the name suggests, HIIT consists of a certain amount of high intensity cardio, followed by a rest period, and repeated (intervals.)
HIIT can be done with basically any cardio machine. You can cycle madly for 1 min, and cool down for 2, you can go hard on the cross trainer for 30s and rest for 30s, or you can sprint 30s on the treadmill and stop completely for 20s. Variations are endless.
HIIT is great because it transforms what would be a long workout into a much shorter one. 40 minutes of running could be replaced by 20 minutes HIIT running - I personally do a 30s sprint, then 30s jump-onto-the-side-of-the-treadmill and rest. It's exhausting, you will feel it.
Rest Days / Eat Properly!
Finally and most importantly, make sure you have the time and resources to recover! It's great to push your body, but you need to make sure that you give it time to recover or your poor muscles will tear instead of grow. Even worse, you could damage them for the long term. Here are some resources if you want to read why it is important. (1, 2, 3) Even if you don't read them, just know this: your workouts will be FAR more efficient if you rest. When you are hurting the next day? That's good! It means you worked your muscles and they are trying to grow... but they can't unless you let them rest. If you have done a legs-heavy workout the day before, give them a break for a day or two minimum!
This means, if you are doing circuits - try sticking to them 3/4 times a week. I never exceed this because on the days in between, I need to give my body a break. Some light cardio is fine, but make sure you don't overdo it on resistance!
Just as important as resting is fuel - you need to fuel your body properly so it can recover and grow. Not only do you need to watch what you eat before a workout (brown carbs, bananas, high energy but slowly releasing is key here,) you need to bear in mind what you eat after, and your best friend here is protein. Protein helps your body recover and therefore it is essential to making sure your muscles are growing and toning properly. Protein shakes and supplements aren't for everyone, and even though protein bars are huge in range and actually really tasty in my opinion, protein is pretty easy to get. Chicken and turkey are both really high in protein, as is a lot of fish. For vegetarians, eggs (egg whites are allegedly the closest source of pure protein) are the way to go, and tofu also contains a lot of protein. Do a little research and try and eat at last a post workout snack within an hour (but not within 20 minutes) of your workout for optimum recovery.
That's about all the advice I have to give, any questions / any corrections on any advice I have wrongly given out, (although hopefully not!) feel free to leave a comment!
Anyway, I've started going to the gym with one of my friends who has never been before and asked me if I could go with her to show her the ropes. Being sad as I am, I've spent a lot of time researching health and fitness for fun and know my way around quite well, so I've compiled a little post about what to do if you have no idea what to do!
Of course, although I'd say I was well read, I'm still definitely not a professional! If it's your first time, take it easy, stop if it hurts where it's not meant to (i.e. not the body part you are training,) and push yourself... but not too hard. These are just some tips on what I've found makes a good workout and what I personally like doing, and what I tend to recommend to friends. I've also included some resources!
Resistance Resistance Resistance!
First thing is, try not to do just cardio!!! You will also see those people who just run on the treadmill or use the cross-trainer. There's nothing wrong with cardio at all if you like it, but I've found a mix of everything is more fun, and gets you fitter more efficiently and quickly. There are loads of health benefits (2, 3, 4, yes, even for women!) to weight lifting and resistance training that you won't get with your miles.
So where to start with weights and resistance?
Circuits
My favourite is body-weight resistance based circuits. I usually do circuits in sets of 4 moves each circuit, and I do all moves twice before moving onto circuit 2. Then after circuit 2, repeat both. Body weight resistance (i.e. moves like press ups, jump lunges etc,) are good because they don't require equipment, just your body, but if you do them right you will definitely feel your muscles working! It also means you can do them anywhere, if it's a nice day, they're lovely to do outside! Google is your friend here, there are so many different moves you can do and eventually you can pick your favourite, most effective ones and build your own circuits. Tumblr, Youtube, Pinterest etc are also a gold mine of these. (1, 2, 3,)
Circuits are great because they can target certain areas, but due to the high intensity of a lot of moves, particularly plyometric (jumping) circuits, you also get some cardio in. WIN, WIN. Because you will usually be changing up your moves every 30s - 60s, you don't really have the time to get bored as well.
Machines
Most gyms (pretty sure I've never seen one without,) will also have weight machines to use. They're also a good way of targeting certain muscle groups depending on the machine. Make sure you know how to use a machine before you try, and don't overdo it on the weight you're lifting! Ask someone who works there if you're not sure, and make sure you read the instructions. Watching other people use them and copying them helps too - as long as they're using it correctly!
Combination / Changing it up
In order for me to feel like I've had a good workout, I like to do all of the following:
(1) Cardio warm up / Cardio Session
(2) Resistance Circuits
(3) Stretches/Yoga
This means I get my cardio in and heart rate up, work on my muscle groups, and get to stretch it out and cool down a bit with stretches (usually the best part in all honesty.) This also stops your workout getting BORING.
Warm Up
For a cardio warmup, it can be anything steady-state that gets your heart going. Most gyms will have rowing machines, treadmills, cross trainers, stationary bikes, stair masters and all the like (they're usually grouped together as well.) All of them are different and target different areas, but as primary cardio machines, they'll be good for burning calories and fat and getting your heart rate up. Try 15 minutes running on the treadmill/cross trainer, or you could walk, row, or cycle. Up to you.
Resistance Circuits
The main thing with circuits is to plan ahead. Know what circuits you'll be doing ahead of time. The point of circuits is that they're a fast, efficient workout, so you don't want to be letting your heart rate constantly drop by standing there figuring out what to do next. Write them down, get some pictures on your phone, tablet, whatever. Then you can find a space, get the equipment you need and smash out a quick but effective workout.
Yoga / Cool Down
I've never done yoga properly, but I like looking at moves and picking a few I'd like to try and that I think will stretch me out nicely. What stretches are best depend on what you're trying to stretch really - legs ones are always good if you like to run (like me,) and if you're working on overall flexibility, try a whole range and mix it up often! Find a little space and a mat, and print out a sheet or get some helpful charts on your phone etc and copy them.
High Intensity Interval Training (HIIT)
HIIT workouts are growing in popularity. Like circuits, they constantly change it up, are quick, and efficient workouts. As the name suggests, HIIT consists of a certain amount of high intensity cardio, followed by a rest period, and repeated (intervals.)
HIIT can be done with basically any cardio machine. You can cycle madly for 1 min, and cool down for 2, you can go hard on the cross trainer for 30s and rest for 30s, or you can sprint 30s on the treadmill and stop completely for 20s. Variations are endless.
HIIT is great because it transforms what would be a long workout into a much shorter one. 40 minutes of running could be replaced by 20 minutes HIIT running - I personally do a 30s sprint, then 30s jump-onto-the-side-of-the-treadmill and rest. It's exhausting, you will feel it.
Rest Days / Eat Properly!
Finally and most importantly, make sure you have the time and resources to recover! It's great to push your body, but you need to make sure that you give it time to recover or your poor muscles will tear instead of grow. Even worse, you could damage them for the long term. Here are some resources if you want to read why it is important. (1, 2, 3) Even if you don't read them, just know this: your workouts will be FAR more efficient if you rest. When you are hurting the next day? That's good! It means you worked your muscles and they are trying to grow... but they can't unless you let them rest. If you have done a legs-heavy workout the day before, give them a break for a day or two minimum!
This means, if you are doing circuits - try sticking to them 3/4 times a week. I never exceed this because on the days in between, I need to give my body a break. Some light cardio is fine, but make sure you don't overdo it on resistance!
Just as important as resting is fuel - you need to fuel your body properly so it can recover and grow. Not only do you need to watch what you eat before a workout (brown carbs, bananas, high energy but slowly releasing is key here,) you need to bear in mind what you eat after, and your best friend here is protein. Protein helps your body recover and therefore it is essential to making sure your muscles are growing and toning properly. Protein shakes and supplements aren't for everyone, and even though protein bars are huge in range and actually really tasty in my opinion, protein is pretty easy to get. Chicken and turkey are both really high in protein, as is a lot of fish. For vegetarians, eggs (egg whites are allegedly the closest source of pure protein) are the way to go, and tofu also contains a lot of protein. Do a little research and try and eat at last a post workout snack within an hour (but not within 20 minutes) of your workout for optimum recovery.
That's about all the advice I have to give, any questions / any corrections on any advice I have wrongly given out, (although hopefully not!) feel free to leave a comment!
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