Why training legs is so important

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We’ve all seen those people in the gym with a massive upper body and skinny legs, and in truth, it looks embarrassing.

Why only train upper body when you need balance and strength from below?  Remember legs make up 50% of your body and are the most useful muscles, especially if you’re involved in sport.

Your legs are a vital source of power, from jogging long distances, to sprinting and turning.

By strengthening your legs in the gym through exercises like squats, deadlifts and leg press, you’ll reduce the risk of injury and increase stability and endurance.

In addition to this, you’ll generate more power which will make you a faster and fitter athlete on the sports field.

Another reason for training legs is to strengthen your lower back, which will benefit your lifts during upper body sessions.

Training legs is physically and mentally hard but if you start to familiarise yourself with different exercises on a regular basis then it will become easier.

TIP

Try squats, leg press and dead lifts. You don’t have to put weights on the bar at the start, but just focus on getting the technique right.  Aim to do three sets of ten repetitions.

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Lifestyler: What a healthy, balanced diet does for you

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We look at the benefits of a healthy diet.

A client had somewhat of an epiphany recently: it suddenly dawned on her that food was actually fuel for her body and the better the quality and nutritional value, the healthier her body will become.

Now, to the enlightened, this seems obvious, but you are few and far between.

I think more people are aware of the harm junk and sugary foods do to the body than how we should feed our bodies for maximum benefits and improved function.

Here is a breakdown of which bits of you need what:

• Brain function: Omega 3, vitamins B6, B12, C, D, E and folic acid

• Hearing: Vitamins A, B12, C, E, folic acid and biotin
• Eyesight: Vitamins A, B12, C and E
• Stable blood pressure: Vitamins C and D, calcium, potassium and magnesium
• Heart: Vitamins B6, C, D, E and omega 3
• Lungs: Vitamins A, C, D and E
• Liver: Vitamins A and B12
• Kidneys and bladder: Vitamin B6, magnesium, potassium and sodium
• Cholesterol control: Vitamins C and E, carotenoids, fibre, omega 3
• Healthy digestion: Vitamins B12, niacin and C, fibre
• Stable blood sugar levels: VitaminsB, C and D
• Healthy muscle tissue: Vitamins A, B12, E and iron
• Strong bones: Vitamin D, calcium, magnesium and phosphorous
• Healthy joints: Vitamins C and D, calcium and omega 3
• Energy: Vitamin B complex and iron

Next week, I’ll give a list of where all these nutrients can be found, but feeding your body the appropriate fuel is only part of it.

Obviously, there are harmful substances which need to be avoided, but good habits need to be cultivated:

• Brain: Keep it active and challenged with puzzles, reading and learning new things. Keep it uncluttered, too.

• Cardiovascular exercise: If you hate it, learn to love it as your entire body will benefit. Your heart and lungs will become stronger and more efficient, helping to avoid heart problems; blood pressure, blood sugar levels and cholesterol can all be controlled; weight bearing exercise builds strong bones and the movement keeps joints healthy; you will gain more energy; your digestive system and metabolism will greatly improve; all your internal organs will work better from stimulation and increased oxygen; you will be happier as the “feel good” hormones are released during a workout.

• Strength exercise: There are many options from weights to yoga. Just ensure you keep your practice balanced so that the entire body is strengthened.

• Eyesight: Take regular breaks from the computer screen; in this hot, dusty, climate with air conditioning blowing at you most of the year, keep your eyes from drying out. Use sunglasses regularly, thoroughly clean your eyes at the end of each day and perhaps use some artificial tears to keep them moist.

• Sleep and meditation: Give your body and mind the rest they require.

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#360fit: Train for free at Talise Fitness

Kara Martin 15/09/2016
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Talise is opening its doors this month.

Did you enjoy too much excess over Eid? What more motivation do you need to get back to your healthy ways than an offer of a free week’s membership at one of Dubai’s most exclusive health clubs?

Commencing this Saturday, Talise Fitness at the iconic Madinat Jumeirah in Dubai will open its doors to the public and help you get fit for free.

Enjoying full access to its five-star facilities – all of which have to be seen to be believed – this is your chance to train and chill like a VIP, as well as be among the first to try out a range of new launches the club has introduced for the season.

It’s often that you find that five-star hotels offer enough over-the-top hospitality to keep clients happy and their health clubs go under the radar, but Talise Fitness is not one to pass up visiting, which we did for an afternoon as a member.

“Overall it’s all about the atmosphere here,” says Sergey Irgashev. “You can train hard and feel good doing it. It’s relaxing, welcoming, the facilities are world class and best of all, it never feels busy.”

Just looking at the place alone gets you pumped and ready to exercise, it’s true. It looks and feels nothing like your standard gym, somehow hushed (even with music) and luxuriously spread out, and yet has more in it for total body goals than meets the eye.

How to get involved...

  • When: September 17-24, during normal club operating hours
  • Where: Mina A’Salam, Madinat Jumeirah, Dubai
  • Cost: Free
  • Contact: +971 4 366 6821; [email protected]

We genuinely had no idea where to begin, which we loved because we could imagine each day spent here being a whole new experience every time. Talise Fitness Madinat Jumeirah is clearly designed to ensure that the casual gym goer feels safe, and that the seasoned athlete doesn’t feel like they’re slacking. In fact, you’ll often find celebrities and the world’s best in sport working out here when on stopovers in the Emirates.

If you’re not in the open-plan main workout space pumping iron, tampering with a TRX or on one of TechnoGym’s cutting-edge wonder products, you may be taking it easy doing laps in the hushed 25-metre, temperature controlled indoor pool (they also have one of the largest outdoor pools in the country). Swimming, and even Swimming-Cycling combo classes are gaining popularity here, too; you don’t have to already know your front crawl.

If you’re climbing Kilimanjaro, or endurance racing is your thing and you want to ramp up your training for the season, what could be more impressive to tell your trail buddies than that your regime includes time spent in Talise Fitness’ very own High Altitude Suite?

The low-oxygen chamber, fitted with bikes and a treadmill, is designed to enhance your aerobic capacity and adapt your body to the low-oxygen atmosphere in a similar way it would at 3,000 metres or more. It’s a sure fire way to double your effort in half the time for double the result.

They have even launched a Spin class in this very chamber and we can attest it’s not for the fainthearted but, naturally, you can also find regular RPM among a host of other group exercise classes offered here, including Yoga, Pilates and other Les Mills favourites.

Adding to Talise’s cool-factor is a weird and wonderful virtual teaching system set up for when there are no instructors available to teach a class, or if you missed your session – no excuses here!

If you’d rather get your hardcore workout done in the good ole fashioned outdoors, Talise Fitness also just introduced the Talise X zone, fully equipped for those ever-popular circuit and CrossFitstyle functional training workouts starring rigs, ropes, a running track and all.

Alternatively, just watch all the crazies beast it out in favour of something a bit more down tempo, like the club’s own rock climbing wall (our favourite bit).

Five tennis courts, two squash courts, a healthy café, luxury changing facilities complete with steam room and sauna, and all the wi-fi you can wiggle your finger at also help to make this place a home away from home for members.

You really could spend all day here, especially as they also cater for teens and kids, not just with dedicated play areas, paddle pools and sports lessons, but with a new youth group class programme called BORN TO MOVE.

Talise's TECHNOGYM equipment.

Talise’s TechnoGym equipment.

Developed by Les Mills, BORN TO MOVE is suitable for children aged two – 16 years and combines a scientifically proven mix of age appropriate movement to music. Each class teaches motor skills that improve agility, balance, coordination, endurance, flexibility and speed.

Is this our favourite health club? Possibly so. Taking full advantage of the Open Week is probably only going to confirm it.

Cedric Betis, Group Director of Talise Wellness, said that this get-fit-for-free offer is all about giving back to the fitness community.

“We are very proud of the standard of the Talise Fitness facilities and we want to encourage the public to kick-start their new season fitness regimes by giving them access to workout in state-of-the-art and inspiring surroundings that will motivate them to push themselves a little harder.”

Gather the gang and enjoy all ofthe above, as well as complimentary ‘In Body Analysis’ consultations during Open Week from September 17-24. Also, guests who sign up for membership during the week will receive five personal training sessions and a dinner for two at Hannaya restaurant.

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