Category: Workout

6 Reasons Why Women Should Lift Weights

For many, the image of weightlifting conjures up images of male bodybuilders with muscles bulging at every angle. It can be daunting for women to start lifting weights, but it has huge benefits to your health and wellbeing. Here we list 6 reasons why women should lift weights. 

1. Lose Body Fat

Weight training builds muscle and as your muscle mass increases so does your metabolism. This means that the higher your metabolism, the more calories you will burn throughout the day. Studies have found that for each pound of muscle you gain, you burn 35 to 50 more calories per day. 

2. Gain Strength Without Bulking

Building muscle doesn’t mean bulk. This is one of the most common misconceptions that women have when it comes to weight lifting, women have 10-30times less testosterone than men so it is much harder (near impossible) to gain and bulk to the size of men, from strength training alone. Instead, women develop muscle definition, tone, and strength without size.

3. Decrease Risk of Osteoporosis

Weight training not only strengthens muscles, but it also strengthens your bones. Weight training increases bone density, which reduces the risk of fractures and broken bones. Research has also shown that weight training can increase spinal bone density to create a strong and healthy spine. For women, especially as they get older and oestrogen levels lower, there is an increased risk of osteoporosis, so weight training can help to prevent this.

4. Reduce Risk of Injury

Weight training can also increase the strength in your connective tissues and joints. By improving joints, ligaments, and tendons you can prevent injury and can even relieve pain from osteoarthritis. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely, and can even improve performance in sport.

5. Improve Posture and Reduce Back Pain

Weight-training will strengthen your core, back, and shoulders, helping to improve bad posture so that you can stand taller, with shoulders back and spine straight. A stronger back and core will prevent lower back pain and will help you in the future as you age.

6. Enhance Mood and Reduce Stress

Exercise and weight-training release endorphins. Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression. An increase in endorphins naturally reduces stress and anxiety. Endorphins also improving alertness and boost energy. Weight-training can improve your entire day or help you combat a bad one by drastically improving your mood. 

 

Whether you are a customer just starting out on your fitness journey, or an experienced gym owner, WriteUp is a hub for reviews on all things fitness. If you have experienced a gym, exercise class, or fitness food product and want to share it with others sign up here to leave a review.

Post Workout Routine

Making fitness progress doesn’t just stop once the exercise is over. What you do post-workout, can have huge effects on the success of the exercise, from muscle gain, weight loss, and reducing soreness. Here are some top tips to maximise the benefits of your exercise by doing a post-workout routine.

1. Cool down

While it might be tempting to just stop once the timer buzzes, we recommend always finishing your workout with some cooldown exercises. Slowly returning your heart rate to normal is better done gradually, it can also help with any dizziness you may experience. Finishing your workout with some light stretching while your muscles are still warm is important for preventing muscle soreness and improving flexibility.

2. Hydrate!

Rehydration is key. Sweating and exertion means you lose a lot water when you exercise, so restoring your fluid levels as soon as possible is essential. Whether you choose plain water or an electrolyte drink such as coconut water or low sugar energy drink, rehydrating should improve flexibility and prevent soreness. We suggest avoiding caffeine or high sugar drinks as these can actually cause dehydration.

3. Eat a snack

Burning off all those calories is sure to make you hungry. Within 45 minutes of finishing your workout, it’s suggested that you eat a healthy snack. Eating foods that contain carbs and protein such as eggs on toast, are ideal to restore energy and start the recovery process of your muscles. Again, it’s important to choose the right foods for maximum benefit.

4. Shower

It might seem obvious to shower after working up a sweat, but a great tip is to have your post-workout shower as cold as you can go. Some people will even brave an ice bath! Cool water prevents inflammation and encourages healing which will relieve any muscle soreness caused by strenuous exercise.

 

Post-workout routines often get overlooked, but in order to gain the most benefits from your exercise, you should utilize our tips and see if you notice a difference in your results.

 

6 Tips For Exercising Outside In Winter

It’s that time of year again. The temperature has dropped and the dark nights are here, but that doesn’t mean you should give up your outdoor exercises, no matter how tempting the sofa and a hot water bottle might be. Exercising outside is good for your body and mind no matter the time of year, and let’s not forget the benefits of fresh air and vitamin D.  Here we give you some tips to help you carry on your routine even in the cold.

1. Dress with dry layers.

Avoid clothes made from cotton which hold moisture. Choose synthetic fibers instead, such as polyester or nylon, as these are designed to dry quickly so you won’t get cold in the winter rain. You also need to wear layers to trap warm air next to your body and keep out the winter elements. First, put on a thin base layer made of synthetic fabrics to help keep sweat away from your skin. If it’s really cold outside, wear a middle layer, such as a fleece, for extra warmth, then, add an outer layer to protect you from the weather such as a lightweight nylon windbreaker. As soon as you start to feel like your body temperature is at about baseline, then start discarding layers so you don’t overheat.

 

2. Go Bright

Bright clothes are better for exercising outside in winter when the nights get darker earlier. Poor visibility from the lack of light and bad weather makes it tougher for others to see you. Wear brightly colored clothing whenever possible and consider adding reflective gear or lights to your outfit. Apart from helping others see you, wearable lights are great because they improve visibility for you, too, to help prevent missteps and falls as you can see where you are going.

 

3. Do a Warm-Up First

Warm-ups are needed no matter the season, but it’s especially important for exercising outside in winter. Dynamic warm-ups increase the blood flow and temperature in your muscles which helps to decrease the risk of injuries as you head out into the cold.

4. Check Your Traction

Exercising outside in winter can get slippery if any rain, snow, or ice has fallen. It’s important to try and stay on salted surfaces. Back roads and trails may not be as well maintained and may have hidden obstacles under the snow or leaves that could lead to ankle injuries. If you do plan to run on snowy, icy surfaces, attaching snow or ice spikes to your running shoes will help you maintain traction to reduce the risk of falls.

5.Breathe Right

Cold air is dryer and can often hurt to breathe in. The cold makes airway passages narrow, which makes inhalation more difficult. Breathing in through your nose can help warm and humidify the air, but that’s not always feasible when you’re really exerting yourself. Wrapping a bandanna or scarf around your mouth can help trap water vapor to keep the air moist as you continue to breathe.

6. Cool Down and  Warm-Up

Once you have stopped moving after a cold-weather workout, you’ll get chilled fast from the wet and cold air. But that doesn’t mean you don’t need to cool down. Whatever the weather, a cool-down is important to eliminate exercise by-products and reduce potential muscle soreness. Then it’s time to get out of your damp workout clothes, which can suck away warmth. A warm shower and dry, clean clothes help keep that chill away.

 

How to eat well around your healthy workout regime

Nutrition and the maintenance of a healthy, balanced diet are as crucial as exercise, and anything else, in keeping up a fit and healthy lifestyle. If you eat well before and after each workout it will have a big impact on how effective that healthy workout regime turns out to be. By eating right pre and post workout you go a long way to making your fitness regime as efficient as it can be. We at Write Up are here to share our favourite pre and post workout delights. Here, you won’t have to trade in taste to keep from compromising your healthy workout regime.

healthy workout regime

Before:

Carbohydrates

Carbohydrates equate to energy, making stockpiling carbs an absolute must prior to any intense physical endeavour. However, this process unfortunately isn’t as simple as loading up on as much hi-carb food as you can manage. There are two types of carbs out there: high GI carbs, and low GI. GI (glycaemic index) is a scale of 0-100 measuring to what extent the carbs in a food will raise blood glucose levels. Low GI foods (55 or less) are more slowly absorbed and digested. Eating low GI foods a few hours in advance of your workout will arm you with a reserve of slow burn energy that’ll carry you through your session.

Protein

Protein ingested before your workout will protect your muscles throughout there coming stresses and strains. Taking on these proteins will help prevent injury and cramps during your healthy workout regime. At this stage, however, you only want a small amount of protein, preferably as a light snack half an hour before your session begins.

Foods to eat

To get your fix of low GI carbs, consider the following:

Bananas, oats, rice, pasta, green vegetables and Greek yoghurt.

And, for your protein fix:

Chicken, nuts & seeds, omelette, protein shake.

During:

Stay hydrated throughout

As crucial as any food intake, and important to maintain before, throughout, and after your workout regime, are your hydration levels. However, there’s no need to be convinced by isotonic sports drinks. There is simply no evidence that these drinks will keep you any more hydrated than simple, still water. A bottle of fresh water is sufficient to keep you hydrated whilst you’re working out.

After:

Carbs and protein…again

At this stage a significant intake of protein is vital. Not only will this aid with muscle rehabilitation and energy recovery, but also these proteins will help new muscle form and build – leaving you even buffer than before. Carbs also are crucial for a positive recovery. Whilst exercising your body will have burned off some of its glycogen reserves. This is especially true following endurance training, whereas proteins are of more value following weights and bodybuilding work. These carbs are necessary for replenishing your glycogen stocks.

Fat

Surely not? Weren’t you working out to get rid of this in the first place? Well, yes. Our bodies do actually need fat. We aren’t telling you to charge into the nearest McDonald’s to your gym though. Rather, a single glass of milk, or something with similar fat content, will aid with muscle growth post workout.

Timing

Your bodies’ ability to process protein efficiently and restore your glycogen stocks effectively is heightened in the more immediate aftermath of your workout. Therefore, it is recommended that you consume a healthy meal within 45 minutes after your workout.

Foods to eat

For your post workout protein punch:

Protein powder shake, eggs, salmon, chicken, tuna.

Your carbs kick:

Potatoes, sweet potatoes, quinoa, pasta, green vegetables, rice.

Finally, your friendly fats:

Milk, avocado, nuts, nut butters.

How you eat well is just as important as how you exercise when it comes to making your healthy workout regime worthwhile. And we at Write Up are here to help you live your healthiest life.

Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.

Fitness beginner: How to get started

We all have to start somewhere. If you’re a fitness beginner new to the field of exercise, fitness and working out, the starting line can be a very daunting place. With the likes of resistance bands, weights and sweaty towels before you, the path you choose will very much depend on your unique fitness goals. Do you want to build muscle? Become more flexible? Lose weight? Whatever your transformation plans, we’ve put together some basic tips to get you off to a promising start.

fitness beginner

Before diving into the realm of fitness, though, let us first congratulate you on your new-found commitment to a healthier you. Making a promise of a healthier version of yourself is always the hardest part. However, exercise is a wonder; you’ll become fitter, develop a more positive outlook, and feel better within yourself – not to mention working on those guns. It’s a win-win situation, really. And, as a fitness beginner, where better to start with than…

How often you go

A general rule of thumb, for those regular gym-goers out there, is 3-4 times a week. However, if you’re a fitness beginner, starting off gentler is the best way to go. It’s always healthier to slowly introduce yourself to this habit, rather than to cannonball in. You can gradually build up your tempo, how long you do it, what you do and how often you do it by seeing how your body responds. The point of this part is to form a habit, one which will not always be put off till tomorrow.

Change it up

As a fitness beginner, when you introduce new exercises into your regime, your body will begin to adapt to them. So, it’s best to change up what you do when you exercise – the best combination includes aerobic, flexibility (like yoga) and resistance training etc. Even still, within these broader sectors, as a fitness beginner make sure you change up the exercises you do within them. Try a variety of classes, not only will you learn what you like best but also what works you the hardest.

Always stretch

Stretching is just as important as exercising, it helps warm up your muscles and cool them down either side of a workout. Failure to do either can easily lead to injury, which could – worst scenario – set you back weeks on the progress you’ve made. So, warm up and cool down with stretches, they’re far too important to ignore. Dynamic stretches tend to be best before a workout, however, if you go to regular classes this will be easy as your instructor will lead you through the appropriate stretches for the class you’re doing.

Have a break if you need to

Remember you’re only at the start of your journey. So, you may not be able to do what other people appear to be doing without a sweat or second thought. Not only this but we are also all different, so if you are unable to keep up with something, take a break. Pushing yourself too much can only lead to injuries and will just leave you sore.

Find a trainer

Sure, this is perhaps one of the more expensive routes, but if you are looking for a routine, carved specifically to your fitness goals then having a one-off session is an expense that’s worth it. If you are feeling well and truly thrown in the deep end, and out of your depth, having a trainer who can advise, direct and guide you will build up your confidence.

Like any champion, you’ll learn so much on your fitness journey. While sure you may only be a fitness beginner, currently at the very beginning of the track, but if you put in the time and energy, there is no reason why you won’t bring home the gold. If you’re at the very beginning of your healthy voyage, be smart and book an appointment with your doctor for an assessment on your current fitness first.

Ready to go? Why not download Write Up – the app that lets you read, rate and review everything fitness related.

Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.

5 Benefits of climbing and why you should start today

If don’t yet know, for the next Olympic games, climbing is officially a sport. That’s right, climbers will be joining other Olympic sport contestants in the 2020 Tokyo games. For those who are already climbers this is, of course, excellent news – and you should be raising your chalky hands in celebration. For those, though, who don’t yet know the delights and benefits of climbing, we at Write Up are going to list for you the benefits of climbing and reasons why you should start today. Trust us, by the end of it you’ll never look at rocks the same way again.

climbing

1. It’s a great way to get fit

Climbers are generally super fit, but then this is no surprise as the sport perfectly blends strength and cardio exercises. During a typical climb workout, you use your arms, legs, grip, as well as your core! Yes, that’s right, your core! Climbing greatly relies on a strong core to give you that all-important balance. Even better, you’ll use all of these muscles at the same time, its no wonder then all climbers are super toned.

2. Mood booster

The benefits of climbing don’t just stop there. Like other high adrenaline sports, it requires a different mindset than when you head out for a simple jog. With climbing, you also have to face your fears. Namely, your fear of a fall, and of heights. But this sport teaches you how to cope with (if not conquer) your fears. It’s also an excellent boost for your mood. At the top of that wall, you’ll feel great and on top of the world (well, on top of the wall, but you get our point).

3. Reduce your stress

Like with any exercise, climbing helps to reduce your stress. You’ll become so focused on the wall, and the will to conquer your particular route, that it’ll distract you from your day-to-day stresses. What’s more, it will also teach you how to solve a problem, which in itself is a great strategy to have! In the end, climbing teaches you many things, however, its biggest educational point is perhaps that in life, quite often, the only way is up.

4. You’ll tan

Need we say more? If you get good enough, the desire to test your new-found skillset in the ‘real world’ will overpower so much you simply won’t be able to resist. So, to the great outdoors you will head, venture close or far from home (you can boulder and climb all over the world). Its not a surprise that when you spend lots of time outside you’ll gain a beautiful tan to highlight your newly-toned climbing figure.

rock climbing

5. Age is just a number

The great thing, and yet another addition to our benefits of climbing, is you can start really young and just, well, keep going. Retirement can wait when you’re a climber, if you enjoy it enough, and your health permits it, you can keep on hanging in there. Quite literally.

Want another way to keep fit? Why not try climbing? It’s a great way to get healthy, not to mention meet new, interesting people to climb with. A sport which has witnessed a huge surge in popularity, thanks in part to climbing stars such as Alex Honnold and Hazel Findlay. Thing is, there really is no reason for you to not put on some climbing shoes, chalk your hands up and tackle that climb. And like we said in the beginning, boulders will never look the same again.

5 Deskercise ideas for you to try at work

Between conference calls and regular coffee breaks, finding the time to workout at work may seem impossible. For those uninitiated to the notion of deskercise, the idea of keeping fit whilst in the office might sound absurd. Well, we are here to tell you that it’s not only possible, but much easier than you might think. It’s simply a case of picking up some good healthy habits and introducing them to your working routine.

If you try all of the deskercise ideas we provide we can’t promise you won’t get some funny looks, but that’s a small price to pay for the health boost you’ll be getting. If you don’t want to draw too much attention to your deskercise though, there are plenty of work workout strategies that can be done secretly.

deskercise ideasDeskercise ideas:

1. Take the stairs

For our first step on this list of deskercise ideas we’re keeping things simple. It’s also a great example of a way of getting some exercise at work without drawing any attention to yourself. Get into the habit of taking the stairs to and from work every day. While the lift may be tempting, this is a great way of getting a short, sharp burst of physical exercise in before you’ve even reach your desk. If you work on a particularly high floor, try taking the lift halfway up and the stairs the rest of the way.

Attack the stairs with gusto too. Accelerate through stairways and landings, and then take the steps two at a time.

2. Stretch it out

Here’s another one of the deskercise ideas you can employ without turning any heads. Stretching may not particularly feel like exercise, but keeping your muscles stimulated is vital. They won’t make you buff, but regularly breaking out some stretching routines will certainly alleviate some of the adverse effects of life behind a desk.

There are numerous stretches you can do at work, with varying levels of conspicuousness. This means you can just pick what you’re comfortable with. There are stretches for basically every part of your body too, so if you’re feeling aches and pains in certain area then you’ll be able to find a stretch that can help. Take a look at these stretching routines to get you started.

3. Off the wall

There’s more to walls than just keeping floor and ceiling apart. You can actually use a plain old wall to help you get some exercise at work. There are three wall-based routines we regularly use as part our deskercise regime. The first is the wall stretch; simply place your hand against a wall and push, then turn your shoulder away to create some tension. The next step is to try some wall push ups; face the wall, and with your hands shoulder-width apart lean into the wall and the push yourself away again, just as you would with a normal push up. Finally, try the wall sit; with your back pressed against a wall, slide down until your legs are bent at a ninety-degree angle and then hold your squatting pose.

4. Welcome to the chair gym

Much as with walls, your chair can be reimagined as a piece of makeshift gym equipment whilst you’re at work. There are plenty of deskercise ideas that make use of your office chair. Just like with stretches, you can either do all of them, or choose those that are feasible and suit you. Don’t believe us? Check out this full body chair-based exercise routine for inspiration.

5. Get moving

The last of our deskercise ideas is pretty simple: move! Every hour, take a bit of a walk around the office. Try some jogging on the spot. Throw in some star jumps and high knees. Even fidgeting helps. Avoid sitting still for too long by consciously stimulating your body. This will also have the knock-on effect of stimulating your brain and oxygenating your body, increasing your productivity. So, if your boss catches you lunging in the staff room and asks what you’re doing, you can legitimately reply “getting better at my job.”

Introducing these deskercise ideas into your daily life can have a much bigger impact than you might imagine. Studies have indicated that the impact of the daily grind behind a desk and before a screen can be extremely damaging to our health if precautions aren’t taken. These precautions include healthy eating, plenty of fresh air, avoiding eye strain and regular breaks. They also include exercise and movement. Deskercise is no replacement for the gym or any other kind of intense exercise. It is, however, a little, simple something you can do to support your body and help maintain your health.

Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.

Top tips to help you tone up

Huzzah, it is officially summertime! If, like us, you took ecstatically to the eat, drink and hibernate part of the winter season, then you may be looking for ways to battle the winter weight. Here at Write Up, we hear you, and have outlined some simple exercises you can use to tone up your temple.

tone up

Stomach

Many people dream of athletic abs, and if you’re one of them, there’s a few things you can do to keep the middle of your body buff.

The tried and tested way to tone up that tummy is sit-ups.

Grab the mightiest of your mats, and lie on the floor faced up, with your knees bent and your head on the mat. Then, carefully crunch by tightening your abs and lifting your head and shoulders off the mat, and keeping your feet firmly on the ground. Hold it for as long as humanly possible (usually one to three seconds) before return to your resting position.

You hear of folks reaching the hundreds, but you really only need to get to ten or twenty for your daily tone up.

If sit-ups aren’t you thing, or you’re looking to lift your lower abs, then choose a leg-lift.

Lie on your mat, and cross your hands behind your head. Tighten your abs and squeeze your buttocks. Then lift those legs together, keeping your tension tight for around three seconds. Repeat ten times, then rest. Repeat five times and soon you’ll have a core that’s incredible.

What an excuse to eat more ice-cream!

Legs

Do you aspire for perfect pins like Tina Turner or Angelina Jolie?

It’s true that when you wear high-heels or heavy boots that you tense different weight-bearing muscles in your legs. If you wear your shoes for a long time, eventually your leg muscles will compensate. But short of statement shoes, how do you pose your pins to achieve an incredible shape?

A split-squat will tone up your bum and your quads. Grab your choice chair, and stand with your back to it. Pop your hands on your hips, and bend your left leg behind you until the top of your foot is on the chair. Then squeeze into a squat, bending your right leg 90 degrees over your ankle.

Repeat fifteen times, then swap. And, bam.

If you’re looking for a plain and simple position, then try and love the lunge. Once again, it’s great for your bum and thighs, and you can lunge just about anywhere!

Stand in a split stance, with your right leg forward and your left leg back. Then bend your knees till both of your legs are at right angles. Keep your weight on your heels, then push back up to the starting position. You’re aiming for fifteen to twenty with each leg; stretching out your tendons and giving your legs a new lust for life.

Lunges are also great for stretching out those tweaks and pains that we all get from daily life. They’re perfect to banish the cries of your muscles on your commute, just make sure you’re not taking up too much room on the tube.

Chest

If you’re all about an outline like Hulk Hogan, or dreaming of abs like Arnie, chest toning is your key to looking BUILT like a brick…well, you know the rest.

The thing about bossing it like a bodybuilder is you have to hit the weights hard. If you’re a weightlifting rookie, there are still a couple of exercises that will help you hit the first steps on the road to definition. When you’re intent on hitting the gym, head straight for the barbells.

Lie on the bench on your back, and shuffle yourself into position (the bar should be across your eyes). Then, you need to grab the barbell with your palms forward and thumbs around the bar. Move the bar into the perfect position. Then, inhale, and lower the bar and flare out your elbows. Exhale, and at your own pace, push the bar back up.

With the barbell it’s all about how heavy you can lift, and for how long – and you’ll need to increase your weight as your muscles adapt. Just remember that safety comes first, and you shouldn’t lift without a trusted spotter to hand.

If you’re more about interacting with your environment, then a simple way to build your bulk is push-ups.

To begin, lie on the floor, face down. Tighten your abs, keep your neck locked in line with your spine, and your elbows close to your side. Don’t forget to keep your back flat! When you feel the pressure, push yourself up with control. Your push-up, done right, will activate 61% of your chest muscles and tone up terrifically.

Once you’re ripped, you can work on your battle cry. We’re sad to tell you that ‘FREEEEDDDOOOOOMMMMM’ is already taken. Still, don’t worry, the only revolution you need to worry about is the one your body is going through.

Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.

How Write Up reviews are changing the fitness industry

There are a few reasons you might have arrived at our doorstep here at Write Up Fitness Reviews. Are you an intrepid quality fitness explorer? Do you question corporations and detest the constant barrage of fitness advertising thrown at you? You’re not on your own.

At Write Up Fitness Reviews we pride ourselves in housing the most informative online reviews for your custom fitness industry.  Here, we believe that fitness is of utmost importance; as is your need to find exactly what you’re looking for. You deserve the right to carve your own destiny for you and your product – no matter how small a fish you are. After all, everyone has to start somewhere.

We offer a holistic view of fitness representation, which means our reviews are written by living, breathing, exercising, opinion-holding humans. This cuts out any tips or tricks from the advertising agencies and allows you to gain a 360-degree view of exactly what a fitness product or service is like. If you are overwhelmed by the saturated industry and struggle to know which protein bar is best or which gym class will get you the best results, our reviews should help you to find the right fitness path for you. We also believe that knowledge is power, so we also provide a whole host of blogs on all things fitness to make sure you are as informed as possible on your fitness journey.

It’s open to everyone. From big companies down to individual personal trainers, and offers you hundreds of reviews right at your fingertips. If you’re a company, there’s also an option for you to list your members of staff, so they’ll receive recommendations from clients listing their specific skills. It’ll also enable you to see a snapshot of user experience, who is actually using your product, and what do they like and dislike, this is such an important tool for self-development and improvement of your service.  Convinced yet? It’s easy to join Write Up. Just click above to register, today!