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Great informative blogs from our own health and fitness experts including Personal Trainers, Physiotherapists and nutritional experts on simple ways to train, eat well and look after your bodies for a more active and healthier lifestyle!

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What is HIIT training?

High intensity interval training (HIIT) involves short bursts of intense exercise, followed by a period of rest or low intensity exercise.

Lasting no longer than 20-30 minutes, it’s a quick and effective workout for people struggling with time. The higher intensity intervals last for as little as 20-30 seconds, up to a few minutes with a similar rest period, working your body through the different heart rate zones.

Research out there backs up the effectiveness of HIIT workouts for maximizing your health outcomes:

  • Reduces body fat.
  • Improves cardiovascular fitness (aerobic and anaerobic).
  • Higher calorie burn for a short amount of time.
  • Increases metabolism during and after exercise.
  • Improves oxygen consumption.
  • Reduces heart rate and blood pressure.
  • Reduces blood sugar.

With more people based at home or without access to gyms, this is a great option for fitting in some exercise with limited equipment needed.

So keep moving for a healthy body and mind. 

Below are some example HIIT workouts for you to try, just add in the reps or duration for your fitness level:  

  • High knees                                           
  • Bodyweight squat                                 
  • Alternative lunges 
  • Hand walks 
  • Jumping Jacks 
  • Plank 

 

  • Squat Jumps
  • Step ups
  • Burpees
  • Reverse lunge
  • Side plank
  • Leg raises

Repeat each round 3-4 times. Enjoy! 

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As the UK population panic buys pasta in bulk, what do you really need to know about nutrition and COVID-19/Coronavirus.

From Registered Dietitian and Personal Trainer at Park Club Oxford- Victoria Mann

Unfortunately, there are no specific foods which can prevent you from catching Coronavirus. However, we all know that keeping our immune system healthy and working as well as possible can help us to recover from illness.

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We all know the benefits of using a gym for the variety of equipment available and social interaction. However, it is also possible to remain active and continue to progress your fitness levels at home or outside in the fresh air.

With many people working from home or in self-isolation this is an opportunity to try different methods of exercise such as walking, running, cycling, bodyweight circuits or even a quick HIIT session. You do not necessarily need equipment and can easily use chairs, steps or your own bodyweight to have an effective full body workout.

Why not use this as an opportunity to change your training for a few weeks…..focus on mobility/flexibility, a weakness that you have been neglecting or put more attention on a specific goal you want to achieve, e.g. strengthening your core, improving press-ups or building up your running. This is a great way to gain something positive for your fitness during this time.

Not only will remaining active be beneficial for your physical wellbeing, but also your mental health. During what is a very difficult time for everyone, keeping a positive mental health is extremely important! When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and trigger a positive feeling in the body. It may also help distract you from your worries, improve your confidence / self-esteem and improve your mood.

Below are a few recommendations to stay healthy and active:

  • Make a plan – Schedule time for your training by putting it in your calendar on a regular basis to act as a reminder for you to do some exercise. Then stick to it! 
  • Fun - make it fun and get the family involved as well. 
  • Set goals – Have a think about what you want to achieve and make notes of your goals.
  • Training programme – If you’re unsure what training to do then we can help through the Park Club workouts and Les Mills on demand classes available through our APP…or check out social media for regular training videos for you to follow. Walking, running and cycling are also a good way of staying active.
  • Rest – If you are feeling any symptoms or at all unwell, it is very important you rest and follow the NHS guidelines.

For any further questions or support from the Park Club, please feel free to contact us at

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BLOG Day 3

Rather than give lots of different ideas/routines/exercises/ thoughts for each day I will try and keep this blog simple. As previously mentioned, just over 8 weeks ago I was hospitalised with a torn psoas major. This was due to having a twisted and tilted pelvis, causing me to have extremely tight hipflxors, quads, adductors and psoas. To make it easier, the muscles from my knees up to my stomach were tight due to my back being displaced....now even as a fitness professional I have to admit I've been injured in this way for a long time!! 

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