Category: Fitness

Working Out at Home Vs Working Out at the Gym

When trying to achieve your fitness goals, you can either work out at the gym or home. While both environments can help you achieve your goals, there are certain advantages to each one that might make you prefer one over the other. For instance, if you want to the uniqueness of equipment that you can’t perform with certain bodyweight exercises, then going to the gym is the right choice for you. Going to the gym also keeps you more accountable than working out at home. In this article, we’ll be talking about the advantages of working out at home versus at the gym.

Advantages of working out at home

1. Less intimidating

When you’re just starting to work out, the several pieces of equipment in the gym can be overwhelming at first. When you work out at home, you don’t have to worry about what others think of you or if you’re using the equipment the right way. You can go at your own pace at home without worrying about the company of others or intimidating equipment.

2. More cardio-based

With the different variations of High-Intensity Interval Training you can take part on, this is one of the best reasons why home workouts are suitable if you prefer cardio training. Whether it’s for weight loss or just for your overall health, cardio is something that can be done at home since you’re just using bodyweight for all exercises.

3. Time-efficient

By working out at home, you don’t have to spend time and energy preparing your gym clothes and everything you’re bringing to your workout since your workout space is also at home. The time you spend going to the gym can be used doing half of your workout, especially if time is very crucial for you. Even if you’re going to the nearest gym, it still takes a portion of your time.

Advantages of working out at the gym

1. Extensive strength training

If you’re someone in the intermediate or advance fitness level and you want to work on building muscles or specific muscle areas that can’t be targeted by calisthenics alone, then going to the gym is for you. You have a wide array of equipment and weights for muscle building at the gym that home workouts just don’t have.

2. Focused environment

At the gym, you’re focused on just working out because the environment aligns with your fitness goals. If an individual is living in Leeds, they are more likely to visit their own local gym in Leeds. At home, there are so many distractions that can put you away from your focus and dedication to your workout routine.

3. Boosts motivation

Some people love working at the gym because it makes them more motivated and energetic when they’re around people who are doing the same activities they are, which is working out. The gym definitely has that social factor that your home doesn’t, especially when you live alone or you’re the only one working out.

In conclusion, I hope this article was able to shed insight into the certain differences between working out at home versus at the gym. Both are effective in reaching your fitness goals, but it’s all about your personal preference on which environment will help you thrive the most.

This is why you should leave the car at home – and use a bike instead!

We can all get concerned about various aspects in life, such as our fitness, how much money we have, and even the environment in which we live in. If you do this, you should consider a new form of transport and get a bike! Stopping using your car will can make a big difference to how you are feeling day in day out! Did you know that cycling to work can have a better impact on your physical and mental health? Not forgetting the fact that cycling is a much cheaper form of exercise which will save you time as well as making you feel fantastic. Still looking for motivation to swap your four wheels for two? The environmental impact of cycling is almost non-existent, compared to cars with heavy-CO2. Here are just some of the reasons why you should say goodbye to the car this new year.

Benefits for your health

The physical benefits of cycling as opposed to driving to work are greater as you will be aware. If you don’t have time to go to the gym, then cycling is a fantastic (and free) alternative that you can easily fit into your daily routine. According to a meta-analysis published by the British Journal of Sports Medicine cycling can dramatically reduce your risk of cardiovascular illnesses. The study accounted for both people who cycled for sport and people who used a bike for their daily commute. Not only did this analysis conclude that cyclists have a 22% lower risk than non-cyclists for cardiovascular illnesses, but they also had a lower BMI on average.

Cycling is excellent in helping with your mental wellbeing. For example, cycling gets you out of the house and into the outdoors, and allows you to release endorphins, this has been proven to dramatically decrease stress. 

A cheaper mode of transport

If you want to get fit and active, you could do it in a very cost-effective way! Driving to work each day can be truly damaging to your bank account. Not only is there the initial price of the car, but the maintenance, road tax, and fuel costs all add up, resulting in a needlessly expensive method of commuting. Switching out your car for a bike can reduce these costs tenfold.

One bicycle lover said that he has saved £6 per day on petrol costs since opting to cycle for his 30-mile round journey to work. So, on average he saves £30 a week and £1,150 a year! Even a few pounds saved each day can make a huge difference, and when you pair this with the health benefits and the environmental pros, the positive points really help.

However, like most things, there is the initial cost of a bike to consider. Luckily, many employers engage with the “cycle to work” scheme which could save you a lot of money if you’re looking to purchase a new road or electric mountain bike. As a result of making monthly salary sacrifices, this scheme will allow you to purchase a bike tax-free, saving up to 42 per cent of the overall value.

Better for our environment

Finally, we have to think of the environment in which we live in every day. Driving is still, sadly, most Europeans’ favourite transport method — this puts a great cost to the environment. Not only do cars produce huge amounts of CO2, but the initial production of a car is far more environmentally damaging than that of a bike. According to calculations from ECF, the production of a car alone accounts for 42g of CO2 emissions per kilometre. When combining this output with the output CO2 from each kilometre actually driven, the total comes to around 271g CO2 per kilometre.

Of course, we do have the eco-friendly bike. Although some may say different, a bike isn’t completely carbon neutral, as the energy used in production has to be thought about. However, this small output is minimal compared to that of a car. Taking production into account, a bike is accountable for 5g of CO2 per kilometre — miniscule in comparison!

As you will have read, the benefits of cycling outnumber those of being on the roads. It may be difficult to change your morning routine and get up a little earlier for the sake of exercise, but your health, your wallet, and the environment will all benefit from it. So why not give it a try it on this new year?

Fitness Tips for Beginners

Regular exercise is one of the best habits that you can instate to improve your overall health. Though many physicians tout exercise as being a serious contender in the fight of disease, many of us simply don’t make time to move our bodies as often as we should.

Soon after beginning an exercise regimen, the benefits begin to appear: more energy, less fatigue, better self-control, and improved self-esteem. The benefits are truly endless. Yet, getting started can be difficult.

The world of fitness is full of unknowns. Protein drinks, diet pills, and fad diets abound. Starting with the basics is essential. Upon beginning an exercise regimen, focus on a few small concepts initially:

Ease Into It

Nobody starts out by running a marathon. Yet, nobody becomes fit by sitting on the couch, either. Begin with slow, steady changes. Oftentimes, it is helpful to set a daily routine. Write down the actions that will be performed during the day and the set times that you plan to complete them. Sticking to a routine can help provide structure and a sense of control. Many individuals find it helpful to plan out meals on a schedule, as well.

Hydrate Yourself

It is crucial to maintain hydration throughout the day prior to a workout. Water allows regeneration of skin cells, increased metabolism, better focus, and offers digestive benefits. Staying hydrated after a workout with the help of Halo sport drink and similar sources of electrolytes and essential trace minerals has also proven to be beneficial. Replenishing cells, enhancing mental clarity, and encouraging muscle growth are all benefits that are reaped by drinking enriched fluids.

Learn from Professionals

While many new gym-goers are anxious to get in there and start slinging weights around, it really is important to educate yourself beforehand. No amount of observation replaces proper form, machine familiarity, and expert training. Sure, we can’t all afford a personal trainer, but many other options exist that will allow you to obtain the training that you before embarking on an exercise regimen. Many gyms offer an orientation program, which consists of a knowledgeable staff member or trainer explaining the machines, form, and appropriate weight adjustments. We also live in a wireless world. A laptop, cell phone, or tablet is often not out of reach. Utilize those resources to connect with professionals in regard to your fitness journey.

Use Variety

If doing the same routine every single morning sounds like a bore to you, you are thinking similarly to the majority of fitness enthusiasts. A lifeless, stale routine is certain to make any gym-goer burnout quickly. Explore your options by trying out different types of movement. From yoga to jiu-jitsu to Olympic weight lifting, there is a fitness routine that appeals to everyone. However, most individuals never even try out the activity that they may ultimately be interested in, due to fear of the unknown.

Invite a Friend

Enjoyable activities are easier to stick to. Inviting friends to attend fitness classes with you, enroll in a new program, or just walk on the treadmill with you will make the time pass quicker and the experience less awkward. As time passes, individuals who have friends inquiring about gym visits or waiting on them for after-work workouts are more likely to stick with it. Simply put: having a friend who works out with you can increase commitment and comfort.

The Performance of Vegan Sports Stars & Clubs

Online takeaway service Just Eat found recently that veganism was a top trend among their customer base. Although it’s important to understand that veganism is not a trend and instead a lifestyle choice, the brand also noted that there was a 94% increase in healthy food ordered at the time. For sporting athletes, lifestyle is essential for performance and veganism is an increasingly popular option for some of the biggest names in the field. With this new information in mind, join Traidcraft, suppliers of fair trade vegan chocolate, and take a look at how successful a plant-based diet has proven for those who are under constant pressure to perform.

Jermain Defoe

As veganism has grown in popularity over the years, documentaries on the topic have become readily available to educate audiences on the realities of the meat industry. One person to make the conversion to veganism in light of one of these programs is Jermain Defoe, an English professional footballer playing for a string of successful teams including Tottenham Hotspur. In a recent interview, he confessed that his lifestyle change came as a result of watching ‘What The Health’ on streaming service Netflix, an expose of the cruelty and environmental consequences of a carnivorous diet. While many footballers retire before they hit their mid-30’s, Jermain is 36 and still actively playing the beautiful game for Scottish Premiership team Rangers F.C.

In an interview discussing his new dietary choices in 2018, he said “Now I feel like I’ve got more energy. I feel completely different – I’m able to train every day, I don’t get injuries, it’s helped with my game. That, for me, is the most important thing”, demonstrating a whole host of benefits from excluding dairy and animal products. With 57 caps for his country and 162 goals in the English Premier League, Defoe is a great model for any aspiring vegan athletes.

Venus Williams

Venus Williams has been a professional tennis player since the age of 14, and she was the first African American woman to become World No.1 in the Open Era in 2002. Her career is a force to be reckoned with, and she has remained unshaken by many opponents; but in 2011, Venus was diagnosed with Sjögren’s syndrome and pulled out of the U.S Open later that year to recoup. As a result, she made the switch to follow a raw, plant-based diet and she slowly began playing again. She has regularly stated in interviews that making the lifestyle change was the sole reason that she could take to the court again, and she is often pictured armed with a carton of milk substitute in between sets.

She has celebrated her new relationship with food, “I fell in love with the concept of fuelling your body in the best way possible”, and she is testament against the common misconception of vegan diets as being restrictive and inadequate for those in sport. Protein is often a key focus for athletes, and many people believe that the protein content of a plant-based diet cannot compete with meat products. However, some of the best vegan friendly protein dense options include tofu, lentils, almonds, spirulina and chia seeds.

Forest Green Rovers

Fans of the Gloucestershire side do not enjoy the traditional steak pie or beef burger before kick-off, as the pre-match snacks are made with meat substitutes. In fact, meat has been entirely benched, as even the players must adhere to a veggie diet to don a Forest Green Rovers shirt. In terms of performance, they are currently fifth in League Two after a triumphant promotion in 2017. They cite their reasoning for implementing veganism into the club as environmentally linked, with the damaging consequences of livestock farming a key motivator behind the meat-free squad. They have also recently qualified for the 2019 English Football League play-offs, which could see them soar into the next tier up, League One.

The club chairman Dale Vince is also a green energy pioneer as the founder of Ecotricity, and he brought veganism onto the pitch at Forest Green Rovers in 2014. On the topic, he has said “Personally, I’m a vegan and have very strong views on the environment, animal welfare and human health”, and these concerns have been transformed in a sport setting as Forest Green Rovers set their sights on promotion glory.

So, do vegan athletes outperform their carnivorous competitors? Veganism has been subjected to a lot of criticism for a variety of reasons, but we could be underestimating it as a valid way to fuel our bodies. As these plant-based victories show, there is a substantial amount of bodily fuel that can be derived from following a plant-only diet, and perhaps athletes should try the switch themselves in order to determine the benefits.

The benefits of office yoga

How are your New Year’s resolutions going so far? If you know they could be better, and you just haven’t managed to be more active in 2019, #OfficeYoga could be the answer for you.

If you’ve been feeling tired and sore at your desk job, Furniture at Work as released an excellent infographic that’s sure to help. The company sells office furniture online, so they really know what they’re talking about.

For example, the Chair Cat Cow stretch involves arching your back and then roundign your spine. This helps you improve balance and posture, strengthen and stretch your neck and spine, and reduce lower back pain.

The Chair Raised Hands pose seems simple, but if you haven’t been activating the right muscles lately, you may find it a little tricky until you get the hang of it. Simply sit on your chair with your feet flat on the floor, and raise you rarms towards the ceiling as you inhale. This helps strengthen your core, open your shoulders, and improve your posture.

The Chair Eagle pose is a little more difficult. It involves crossing your thighs and wrapping your foot around the opposite calves. You then bend your elbows to loosen your shoulders and wrists and release tightness across your sacrum and between your shoulder blades. This also helps you strengthen your legs.

Whlie all of these poses are great, I think my favorite is the Chair Spinal Twist. WIth this, you sideways on your chair and then twist your torso while holding onto the back of your chair. This allows you to lengthen your spine, helps relieve back pain and stiffness, and opens your chest- increasing how much oxygen your lungs are getting. If you tend to get slow and tired in the afternoons, this is a great pose to try before your 3pm coffee.

Have you tried office yoga? If not, take a look at this great infographic and let me know how you go.

How Fitness Can Help You Overcome an Addiction

The benefits of exercise for both body and mind are well-documented. 

But did you know that exercise can also help people struggling with addiction? 

While many treatment strategies focus on the mental aspects of addiction, addicts often find that the physical component of exercise has therapeutic benefits, as well. 

Let’s take a closer look at how fitness is an excellent ally in the struggle against addiction. 

1. Fitness helps with withdrawal symptoms

Symptoms such as anxiety, depression, and insomnia are often most intense during the withdrawal period, including detox. A gentle exercise regimen can help lessen those symptoms, as well as ease physical symptoms such as muscle aches and joint pain. 

2. Exercise provides needed structure

Regular exercise helps to create a routine and provide structure to the day. It offers a healthy distraction from addictive craving that may lead to relapse, and also helps take the mind off of stress, anxiety, and feelings of depression. 

3. Improved mood

Consistent exercise releases endorphins in the brain that help to moderate its chemistry. In turn, they’ll help to improve mood, lessen cravings and stress, while also improving sleep quality. 

Some studies show that exercise helps create new nerve connections in the brain that help heal your brain from the damage caused by addiction. 

4. Improved physical health

Addiction can take its toll on your body and may lead to serious health issues. The good news is that exercise improves cardiovascular health while lowering the risk of diabetes and some types of cancer. It also strengthens the immune system. 

Moreover, another benefit of exercise is that it helps many people in recovery to resume a normal sleep schedule. 

5. Exercise helps prevent relapse

Exercise not only helps reduce addictive cravings but also can improve treatment outcomes. Studies show that people who regularly exercise are less likely to suffer relapses in their recovery from addictive substances and behavior. 

6. Exercise helps balance brain chemistry

We’ve briefly touched on exercise’s positive effects on the brain, including an improved overall mood, but it also helps to balance brain chemistry – which is an important part of rehabilitation and recovery. 

Habitual use of drugs and alcohol changes brain chemistry and alters the addict’s mood, stress, and physical energy. In time, the brain cannot produce the proper number of neurotransmitters needed to reach chemical equilibrium, which then leads to withdrawal symptoms. Because it releases endorphins, regular exercise can moderate brain chemistry to help it regain its natural chemical balance. 

7. Exercise is a healthy distraction

Exercise, like mindfulness practices and meditation, not only reduces stress and improves mood but also serves as a healthy distraction to the cravings that may lead to relapse. It helps to take the mind off of stress, low moods, and anxiety that often intensify cravings. 

8. An exercise program helps take up time

Keeping busy through healthy activities such as exercise helps take up time that was once spent engaging in addictive behaviors. The amount of time that people waste on their addiction is often staggering but suddenly having all that extra time on their hands can be a struggle, especially in the early stages of recovery. A regular, structured fitness routine helps to fill those hours with something that’s good for both mind and body. 

Even getting ready to work out, and cooling down and cleaning up afterward, takes up time that might otherwise be spent on addiction. 

The bottom line is that fitness is a useful tool to have when recovering from addiction. From improving a person’s physical and mental health to changing brain chemistry, exercise is helpful in many ways.

If you need more information about drug addiction and treatment options, please visit The Recovery Village website.

Do colours have an impact on sports performance?

It is a widely held belief that different colours denote different feelings – for example, the colour blue is associated with calm whilst red can be associated with passion or aggression. Colour phycology is a widely researched subject, but just how far does colour association extend? Does a man wearing a green t-shirt appear less confident than a man in a black and white suit? Does a woman wearing a yellow dress appear happier than a woman wearing a black dress?

It is widely accepted that different colours can affect our mood. Let’s take an extension from that — if colour can affect us mentally, can it affect us physically? If our moods are heightened or dampened based on colours, it would make sense that colours could be used as a means to amplify performance in athletics.

Blue is often associated with calm, yellow is typically associated with happiness, and black has connotations of death in many cultures. It has been cited by numerous sources that teams wearing a red sports kit are more successful. But is this always the case? Let’s analyse the colours of different running clubs. The main purpose of club colours is, at base, to identify runners on the track. For example, the Edinburgh University Hare & Hounds Running Club wear green, whereas the Glasgow University club colours are black and gold.

Let’s take a look at some sports where colour has been linked to increased performance. Hill and Barton conducted a study regarding combat sports, and concluded that red had a higher success rate than blue due to red apparently sending a message of aggression and dominance to the opponent. But another study of Judo athletes showed blue contestants had a higher victory rate than those wearing white. According to researchers, the study was not wholly controlled — the blue-kit wearing contestants were seeded as the top 11%. Due to this, even in the loser’s pool, the athletes in blue had competed in one less match, and had had longer rest periods. Another study corrected these variables, and found uniform colour had little impact on success.

So, if colour and sporting success aren’t related at all, do colours make a difference? Minnpost dug a little deeper into the matter, and found an alternative view on the issue from psychologist Tom Stafford. He suggested that the colour of kit didn’t impact the athletes as much as they impacted the referee — and he used studies of digital colour manipulation to support this theory, in which referees were shown images with the colours worn by contestants altered. The referees awarded more points to those photoshopped in red kit than in blue. Could it be that the colour of sportswear has more of an effect on the people watching than the athletes themselves then?

The audience at a sports game are usually looking for entertainment, so this is a valid point. Perhaps the choice of colour in sportswear is less to do with trying to increase the chance of winning, or putting off the opponent, but instead generating a sense of excitement and energy in the crowd watching.

That’s not to say that colour psychology has no place in sports. But instead of looking at what we wear when we go for a run or perform sports, perhaps we should be considering our surroundings instead. Swiss running website On suggests that the real power of colour psychology in athletics comes from the colours of a runner’s surroundings. The example posed is that running in a grey room may be uninspiring and clinical, whereas running in a colourful room might perk the athlete up more. This theory could also be applied to outdoor running vs indoor running – for example, running under a clear blue sky on the green grass would probably be a much happier experience than running indoors on a treadmill. The sight of these colours could make for a happier athlete who, in turn, may perform better.

We can certainly apply colour psychology to sports. But if a team or athlete wins where another doesn’t, it’s unlikely because he or she chose to wear a red shirt.

How to Integrate Cycling into your Everyday Life

Cycling isn’t a pursuit that just needs to be undertaken by those with aspirations to one day compete in the Tour de France or as a sole means to get fit — getting on your bike and pedaling from A to B is something that can be brought into your everyday life. Join family-owned cycling retailer Leisure Lakes Bikes as they detail how to go about cycling each day and the benefits of doing so…

Why should you cycle regularly?

We could cover an entire article just detailing the benefits that cycling provides, as there are many reasons to enjoy this pursuit on a regular basis.

Cycling can improve your mental wellbeing for one, with a study by the YMCA finding that individuals with a physically active lifestyle recorded a wellbeing score which was 32 per cent higher than people who were inactive. There are obviously many ways to exercise, but cycling stands out as it allows you to take part in physical exercise, get outdoors and explore fresh surroundings.

What’s more, you can either choose to cycle alone to give you time to reflect on any concerns or worries you have, or cycle in a group in order to enhance your social circle. Graeme Obree, a former hour record holder, expanded on this aspect in particular by telling Cycling Weekly: “Getting out and riding will help

… Without cycling, I don’t know where I would be.”

Your body can profit even more from cycling. For instance, the activity promotes weight loss — between 400 and 1,000 calories can be burnt per hour depending on your level of intensity and your weight — and it also builds muscle, especially around the calves, hamstrings, glutes, and quadriceps.

Then there’s the benefits to your overall health. Cycling has been found to reduce the risk of you developing cancer or heart disease, improve your lung health, allow you to enjoy better sleep, and increase your brain power.

It’s not just your health and wellbeing that will see improvements if you cycle more regularly either. Pedaling to and from a destination can actually take a shorter amount of time than completing the commute in a vehicle, depending on the distance and the level of traffic encountered of course.

You could save quite a bit of money as well. imagined a scenario back in 2011 whereby a cyclist travelled for five miles to work every day and then another five miles to get back home. Covering a 48-week year — holidays were taken out of the equation — the organisation found that 2,400 miles will be covered, which would account for around £320 in fuel costs if a vehicle was used to travel the distance. That sum was based on the average cost of fuel during 2011; just imagine the savings today seeing as though fuel prices have continued to skyrocket over the past decade.

How to integrate cycling into your daily commute

Especially with the calculation above, are you looking to begin cycling to and from your workplace? Cycling Weekly has some handy tips about how to commute to work using a bicycle.

According to the UK’s best-selling cycling magazine, you’ll want to get your hands on a road bike that is capable of riding through any weather condition without any fuss and which you can rely on with minimal maintenance. Consider fitting your bike with mudguards too — no one wants to arrive at the office with mud and muck covering their clothes — as well as wide tyres which will work to spread the load, improve comfort levels, and provide enhanced grip during wet weather.

While you’re shopping for your cycling gear, take note that it’s a legal requirement for you to have a white front light and red rear light, both in working order, on your bike after dusk and before dawn. It’s advised that you use these lights throughout the day too though, as they’ll improve your visibility. You may also want to buy a backpack that you can fill with your essential work items and then carry over your shoulders while you cycle, or a pannier rack for your bike if you often carry a lot of stuff during a commute.

Once you have your bike sorted and are beginning your commute on two wheels, it’s important that you cycle with confidence. To help, Cycling Weekly advises: “Hugging the curb often encourages drivers to pass closely, which will only increase any nervousness that caused you to do so in the first place — so avoid this and keep a safe distance that affords you room to swerve around a pot hole should you need to.

“When approaching junctions, check behind you and move into the centre of the lane when it’s safe to do so — this prevents anyone from overtaking or undertaking when it’s not safe to do so.”

With the last point in mind, you’ll want to make sure that you’re comfortable enough to look behind you when cycling too before using a bike for a commute. Cycling one-handed is another essential skill, as there will be times when you need to release one hand from the bike’s handlebars to indicate and tell other road users that you’re about to make a turn.

Once you reach your workplace, ensure you have a high-quality bike lock to hand to securely store your bicycle while you’re at work. It’s recommended that you apply one lock to the frame of the bike and then a cable lock to the wheels if they are attached by quick-release skewers. On the topic of security, try and leave your bike in a location that is monitored by CCTV too.

Remember that you’re heading into your job when you’ve completed a bike ride to work as well. Therefore, keep a pair of appropriate work shoes at work which you can quickly slip into once you’ve arrived, and pack some dry shampoo and wet wipes to look the part if your workplace doesn’t have its own shower.

Hopefully by now you’re inspired to start cycling on a daily basis — enjoy the many benefits it’ll offer you!

Author Bio

Lee Dover is a senior copywriter at Mediaworks with an interest in sports as well as researching into healthier ways of living. He has a BA (Hons) in Magazine Journalism. Away from work, Lee is also a keen runner and is an athlete and coach for Houghton Harriers & Athletics Club. Since joining the club in 2015, Lee has competed in various road, track and cross country competitions — on a regional and national scale. Highlights of his running career to date include his victories at the 2017 Lambton Run 10K and the 2018 South Shields 10 Mile race. You can follow his progress on Twitter via the handle @leedover1.

Temperature control in sports centres

When attending a leisure centre or gym, a customer expects to sweat a little depending on the class they’re attending! It’s especially important then for such venues to have a suitable air conditioning unit and HVAC system in place, in order to prevent overheating or too-cold conditions.

In this article, we’re exploring the importance of maintaining a comfortable temperature within a sports centre, as well as what temperatures are considered to be the optimum target to achieve this.

Responsibility and duty

Technically, there are no regulations regarding specific temperatures within a gym or leisure centre, according to Health and Safety Executive. But normal health and safety legislation covers the vast majority of other safety requirements at the gym. In terms of temperature, although there are no fixed regulations specifically for gyms and leisure centres, we can use minimum workplace temperature requirements as an estimate of what constitutes a comfortable temperature during activity.

As stated by the Approved Code of Practice, 16°C is considered to be the base level for a comfortable temperature within a workplace. Work requiring “rigorous physical effort” is placed a little lower, at 13°C. Again, this isn’t a legal requirement, but it gives an idea of what an optimum temperature is for comfortably engaging in physical activity.

Sport England published a handy guide for exercise spaces and fitness centres, outlining the ideal temperature for clients:

  • Fitness Gym – 16°C to 18°C (60°F to 64°F) in the summer, with “comfort cooling” as needed.
  • Studios – 18°C (64°F), with a slight summer rise acceptable.

High temperatures at the gym

When a gym is too hot, working out becomes a torturous experience. Plus, it’s a risky activity; dehydration and heat stroke are notable risks of working out in an overheated gym. But even just sweating too much can be a problem. We Be Fit notes that while over-sweating can cause gym-goers to notice an extra pound of weight loss at the end of their workout, the weight lost is fluids from sweating and will be negated with a drink. The article suggests that working out in an overheated gym for a long period can result in a 50% less effective workout! All that sweating for nothing.

Low temperatures at the gym

It’s less common to encounter a very cold gym, but when it does happen, it can be just as difficult to work out in as a too-warm space. My Inner Go looked at the pros and cons of working out in a cold environment and found that chilly temperatures brought with it a higher risk of injury. This is because muscles tend to seize up in the cold (which is why warming up before physical activity is so important). The website offered a great analogy for cold muscles: consider them like Play-Doh! When Play-Doh gets cold, it goes stiff and doesn’t stretch, it just snaps. But warm Play-Doh is stretchy and flexible.

Regulating temperature

It’s important for sports centres to keep their different rooms and classes in mind when regulating the temperature. Investing in an efficient, responsive air conditioning system will help regulate a comfortable temperature within the building, with units in Daikin’s air conditioning range offering low energy consumption models to fit your carbon emission targets.

A comfortable environment is critical to a successful workout. Keeping a good temperature through a facility will ensure customers stay happy and are more likely to keep coming back. If the gym starts to get a reputation for being freezing cold or too stuffy, gym goers will quickly turn to other establishments.



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A look at the strangest fitness crazes

There seems to be a new fitness craze that sweeps gyms and exercise classes across the world annually as people look for more creative ways to get fit. But, what are some of the strangest fitness fads that we’ve seen over the past decade?


A fairly recent fitness fad – it made its way into our lives at the start of 2018, and some people haven’t looked back since. It’s a Scandinavian based trend that encourages people to pick up litter while out running — improving health and the environment.

The unusual term ‘plogging’ comes from the word jogging and the Swedish phrase ‘plocka upp’ which means pick up. The exercise part comes from running with intermittent squatting and lunging so you can pick up rubbish from the ground. It is an effective calorie burner too — fitness app Lifesum estimates that a typical user will burn 288 calories from 30 minutes of plogging.

This new fitness trend is also making its way onto social media platforms too — with people showing images of themselves in running gear with plastic bags ready to fill with litter. Could we see this trend become widespread sometime soon?


High-heel workouts

It’s nothing new that high-heels are known to help shape posture but working out in them is a relatively new form of exercise. Research has suggested that even walking in high-heels (below three inches) can shape the calves and improve muscle tone and shape.

By performing all the usual exercises of a normal workout such as lunging, squatting and lifting small weights while wearing high-heels, balance can also be improved. It hasn’t been fully determined whether wearing high-heels for a workout can result in weight loss, but it can help you learn how to walk better in them.


Jogging without shoes

In 2010, an unorthodox trend came along that saw runners trading in their running shoes for a form of running ‘sock’.

The individuals who are in support of the pattern say that running in trainers or running shoes can make you more inclined to sustain injury as it encourages running with unnatural form. It’s also said that running barefoot strengthens the tiny muscles found in feet, ankles and legs which can also reduce the risk of injury.

Although some people still practise the art of running without shoes, it is somewhat of a dying art. Experts have said that switching to barefoot running without properly transitioning makes you prone to injuries. Only try this one if you’re willing to practise walking barefoot before running.



The FitWet bike is a unique piece of kit that blends an exercise bike with a personal hot tub with hydrotherapy jets. It’s no shock that submerged workouts are of added benefit than normal routines and this is no exception. Cycling whilst relaxing your muscles is surely a more pleasant way to burn off those extra calories!


Hot barre

Americans aren’t shy from introducing new exercise art forms, and so with many weird and wonderful fitness classes, the trend of ‘hot barre’ first took off in New York and Los Angeles.

It involves combining classical ballet moves in a room heated to 40 degrees and it took off around 2015. Advocates of the fad say that hot barre encourages you to gain a deeper stretch while helping you release toxins and feel detoxed. Then, as the body has to work hard to cool itself down, you can expect your metabolism to boost and number of burnt calories to increase.

The fad has spread to other exercises too; yoga, long loved for its reputation for easing pain for arthritis sufferers and joint troubles, now has a ‘hot yoga’ variation.

From barefoot jogging to working out in stilettos, who knows what the next strange fitness trend will be?


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