Val's Fitness

03/08/2024

Hi everyone
It’s a while since I posted, but here’s something I wanted to share with you about the benefits to our bones not just muscles, of weight training.

Lifting weights not only trains muscles, and reduces belly fat, but also helps train bones. When we perform a movement, the muscles pull on the bone, the cells in the bone react by creating new bone cells, and over time our bones become stronger and more dense.

31/10/2023

Happy Halloween everyone!

05/06/2022

Hi all
There’s an article in The Sunday Times today about the latest fitness research.
In summary, there’s plenty of evidence to show that strength training can be just as effective as aerobic exercise for reducing body fat. The more muscle mass you have, the more efficient your body becomes at burning fat as your metabolic rate increases.
Strength sessions can also elevate your heart rate, providing a hit of cardio too.
Music to my ears!! X

06/12/2021

Hi everyone
I was just reading about Rose Ayling- Ellis’ experiences on Strictly , and one phrase she used really resonated with me. I thought it was quite powerful so I’ll share it with you:

‘You want to prove yourself (physically) and keep proving yourself and it makes you learn more about yourself and what type of person you are. When it gets hard that’s where the real test is’
xx

12/12/2020

Hi everyone
I know it's been a tough year for us, so I thought I'd share some research on the benefits of exercise to our well being.
If you feel a bit low and want an immediate mood boost, try adding 20 minutes of moderate-intensity aerobic exercise to your routine – not only will it quickly spark an endorphin high, but the positive effects can last for up to 12 hours!
Recent research suggests that it takes just four aerobic exercise sessions a week to reap significant psychological benefits. And the mood-enhancing benefits are long-lasting, they can still be in your system for weeks following your exercise!
If cardio isn't your thing, you can still enjoy an exercise-induced mood lift. Another set of researchers evaluated 23 published studies and found that all manner of exercise is consistently linked to happiness. As little as 10 minutes of physical exercise per week can result in increased levels of happiness.
So carry on with those walks everyone!
Stay safe
Val x

15/10/2020

Hello everyone
I hope you’re keeping well and staying safe. I know lots of people are preferring to workout at home at the moment, and there are more classes than ever before on social media and YouTube that you can tap into.
If you fancy giving any of mine a go, I broadcast on Tuesday and Thursday at 10am for 30 mins through this link:
https://www.facebook.com/secondnature.io/
We have a 3 week cycle: week 1 is a static cardio circuit of about 12 exercises, week 2 is a mix of cardio and core conditioning, and week 3 is weight training.
All include warm up, pre-stretch, and cool down stretch.
Would love to ‘see’ you if you’d like to give it a go X

Make losing weight feel Second Nature.

26/05/2020

Hi
Just to let you know that I’m still doing my Facebook live classes on a Tuesday and Thursday at 10am for 30 mins.
Check it out at https://www.facebook.com/secondnature.io/
Take care x

20/04/2020

Just to let you know we’ll be doing mat exercises this week on Tuesday and Thursday at 10am broadcast through this link:
https://www.facebook.com/secondnature.io/
No weights needed, and an opportunity to lie down!!

Make losing weight feel Second Nature.

16/04/2020

Hi
For anyone who doesn’t already know, during the lockdown I’m doing some live exercise videos. Tue and Thur at 10am for 30mins. I’ll be broadcasting through this link:
https://www.facebook.com/secondnature.io/
Join me if you can

Make losing weight feel Second Nature.

29/07/2019

Hi everyone
Some fascinating new research about the positive effects on brain activity following exercise.
We know that different types, amounts, and intensities of physical activity can improve short-term brain function. Now a new study examining the short- and long-term cognitive effects of exercise has highlighted that the brain-boosting benefits observed after just one workout can indicate the extent of long-term changes.
here's the link to the study:
Cognitive Neuroscience Society. "Exercise adds up to big brain boosts." ScienceDaily. ScienceDaily, 25 March 2019. .

Researchers are finding that brain changes that occur after a single workout are predictive of what happens with sustained physical training over time.

08/05/2019

I was thinking about the so called ‘exercise high’ yesterday and wanted to read more about it. Here’s what I learned:
When you exercise, your brain releases endorphins, adrenaline, serotonin and dopamine. These chemicals all work together to make you feel good - they interact with the receptors in your brain that reduce your perception of pain. Endorphins trigger a positive feeling in the body, similar to the effects of morphine.
But .....endorphins are a stress response, released to reduce pain. So you have to get your body to a pain point to actually get that release.
So, if you’re not getting it, work a bit harder!!
X

27/04/2019

Hi all
A recent study has produced some interesting info about the benefits of resistance training. Heaven forbid that I would think any of us are over 40! However once you hit 40 your bone mineral density declines at an accelerated rate, and with that comes an increasing risk of osteoporosis.
The study showed that low weight, high repetition resistance training will increase your bone density. Participants had up to eight per cent bone mineral density increases in their legs, pelvis, arms and spine.
I just wanted to share this with you x