Principle Trainer - Tim Quickenden BSc. (Hons) Dip FTST

t. 07971 226931 e. timq@extrafit.co.uk

Testimonials :
"I find Extrafit professional, friendly and knowledgeable and I thoroughly enjoy my training." M.P. Wickham         "I damaged my back 5 years ago and contacted Tim at Extrafit. I do 2 one hour sessions a week and have not had a problem since" Chris. R, committed Extrafit fan         "To achieve my life-long goal of running the 26.2 miles of the London Marathon I realised I was going to need expert advice and I have the medals to prove it. Six years later, I am still training with Tim on a regular basis." Heather.S, Fareham         "Tim came to see me and took a very thorough health history and within a few days (before I could wonder what I'd done) I was starting my first session. To begin with we did a brisk walk for half the session followed by toning and stretching exercises." A fifty-something previously allergic to exercise. Nr Arlesford         "Extrafit coaching has helped, and continues to help me, to reach a high level of fitness, strength and stamina. Another benefit is in improving my ability to concentrate and focus." Matt Harris, Motor Racing Driver         "It is never boring, is an outlet from all the other pressures of work and family, and gives me a lot of pleasure." Beverley N. mid-Hants        

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News


A Walk A Day......

04 March 2011

A Walk A Day…..

The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies.  A recent eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:

  • Reduce blood cholesterol
  • Lower blood pressure
  • Increase cardiovascular endurance
  • Improve bone strength and density
  • Burn calories and keep weight down

Get ready -A walking program is simple to start. All you need are comfortable clothes and shoes. Layer loose clothing keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best. Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

Get moving - Beginner walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:

Walk short distances - Begin with a five-minute stroll and gradually increase your distance.

Forget about speed - Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

Swing your arms naturally - Breathe deeply. If you can't catch your breath, slow down or avoid hills.

Be sure you can talk while walking - If you can't converse, you are walking too fast.

Get fit! - Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.

Walking up hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs.  Any incline will work slightly different muscles to the ones you work on the flat.  Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to upbeat motivating music while you walk is also a great way to energise your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Make sure you keep track of your progress too. Many experts recommend that you walk a minimum of 20 minutes a day. But there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

 

Tip of the Month

There is a widely publicised link between good nutrition and health/wellness.  “You are what you eat” is a phrase often used and is very true. As Personal Fitness trainers, it is vital that we not only focus on our client’s exercise and daily energy expenditure but also embrace their food intake. Read more

Personal training with a highly qualified experienced fitness trainer is available in South UK including the Meon Valley, Fareham, Titchfield, Bishops Waltham, Swanmore, Droxford, Denmead, Waterlooville, Lee on Solent, Chandlers Ford, Eastleigh, Gosport, Southampton, Portsmouth as well as many other local Hampshire areas on request.