Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

Weekly newsletter number one

Dom Lloyd-Walter - Personal trainer based in Weybridge

Hi everyone,

Welcome to a new area of my site which will contain weekly newsletters giving health, fitness and nutritional information. Please see below newsletter number one which includes information I have found from different sources over the past couple of weeks. Each weekly update aims to provide you with health and fitness knowledge and to keep your motivation and desire to work out as high as possible. Please feel free to comment on any of the content....

Interval training

What is it?

This is where you run for a short period of time (usually between 30 seconds and 2 minutes) and then walk or jog for a short period before repeating.

How does it benefit your fitness?

It is a good way to improve your cardiovascular fitness and build up your stamina.

How often should you do it for the best results?

If you can't run for more than 30 minutes non-stop, all of your runs will incorporate some interval running until you have built up stamina to run for 30 minutes. Once you can run for 30 minutes, you should still include an interval session once a week, because these will make your long, steady runs feel much easier.

 

Strength training

What is it?

Strength training is the use of resistance to muscular contraction. This builds the strength, anaerobic endurance and size of skeletal muscles.

What are the benefits?

Strength training can provide significant functional benefits and improvement in overall health and well being. These include increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism and improved cardiac function.

How often should you do strength training?

Ideally you should incorporate it into your programme at least twice per week.

 

Motivational fact

One of the many benefits of exercise is,

Consistent exercise teaches your body how to be an efficient fat burner rather than a fat storer.

 

Weight loss fact

To lose those excess pounds,

You need to create a calorie defecit (meaning you burn more than you eat) of 500 calories per day to lose one pound of body fat a week (a sensible rate of weight loss).

 

Nutrition tip

Porridge oats,

Oats can help you tackle excess pounds as they are a good source of souble fibre, so you will feel fuller for longer. They are great for pre and post workout fuelling, immune support and weight loss.

 

Motivational quote

"The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it." Erin Gray (actress)

 

Fun quote

"Self delusion is pulling in your stomach when you step on the scales." Paul Sweeney

 

Signature

 

Completely agree with Erin

Completely agree with Erin Gray's motivational quote (I couldn't do it without you Dom) Now trying to find the hidden camera Paul Sweeney has in our bathroom! Denise.

Lovin the porridge eating,

Lovin the porridge eating, fat burning thing! Tony