insanity

Insanity: Is It For You?

After proving such a hit throughout the USA, Insanity classes are now being rolled out across Britain, paving a new way in how we approach fitness and exercise.

For those of you who don’t know, Insanity workouts are total-body conditioning programmes, with particular focus on maximum interval training, using a combination of aerobic (with oxygen) and anaerobic (without oxygen) exercises.

While traditional High Intensity Interval Training (HIIT) sessions involve very short bursts of maximum intensity efforts with significant periods of rest in between, Insanity does things the other way around, combining far lengthier periods of high intensity efforts with far shorter cool downs.

Insanity workouts are designed to push the body to the edge of their capability via explosive, dynamic exercises.

It is claimed that Insanity workout sessions, if practiced weekly will improve fitness, health and strength within 60 days (a typical Insanity programme). Over the course of two months you will undergo a variety of 45-minute sessions, which incorporate aerobic type exercises such as jumps, running and hopping and high-end explosive routines such as power kicks, squats and suicide jumps, which will push your body to exhaustion. Each session is structured and progressive as you make your way through each week, building fitness as a whole.

Things you need to know about Insanity

- Get used to the pain

It’s tough: The clue is in the name! This workout is designed to hurt. Prepare yourself and understand that these sessions will push your body to the max. Once you get in the right mindset, you will appreciate each session, understand what is happening to your body and be more likely not to give up. Remember, pain is weakness leaving your body.

- It’s all about weight loss

While Insanity may help build some muscle, it’s designed to lose weight and build fitness. It will help shape and tone muscles giving that athletic look, but don’t go into this workout with the aim of building biceps like Arnold Schwarzenegger.  That’s not what it’s designed for.

- Home or Away

Insanity can be done at home with a specific workout DVD. However, DVDs are very easy to pause or turn off altogether. Not that we’re saying you will, but when your lungs start to ache and your heart thumps louder than a Phil Collins drum solo, you may start flirting with the idea of calling it a day. Thankfully there are instructor led sessions you can go to, where they will make sure that giving up is not an option. Call your local gym for more information on Insanity workout classes.

- It’s not for everyone

Not everyone can do it! This is rather important. The Insanity workout is one of the hardest exercise routines out there.  It not only requires willpower, but strength, flexibility and a base of fitness too. It is advised that before attempting the Insanity workout, you must be able to complete 10 push-ups and crunches as well as being able to comfortably run a mile. If you can’t, then work on that before stepping up to the programme.

- Eat right

Insanity won’t work unless you eat correctly. It’s common sense really, and can be applied to the majority of exercise classes. But if you don’t eat the right foods at the right time, you won’t give your body a chance to rebuild and progress. There is a detailed Insanity Diet Programme to follow. In short, it’s all about eating regularly throughout the day, adhering to the protein, carbohydrates and fat ratios. To put it simply, each day’s diet should consist of 40 per cent protein (for muscle repair), 40 per cent carbohydrates (for energy) and 20 per cent healthy fats. Oh and before you ask, junk food is out of the question.

- Take care

All sessions are designed to improve the body. At times, single muscle groups will be pushed, but on occasion, the whole body and therefore entire muscle groups will be working to their full capabilities. While these exercises will improve your fitness, and test you mentally and physically, they aren’t designed to break you. However, in some cases injuries may occur. It’s hardly surprising as a fair amount of force is placed through your joints and muscles. If you aren’t eating the right foods, this could also increase the risk of injuries. Our insurance policy covers individuals wishing to take part in Insanity workouts, covering you for personal accident and public liability.

Why not give Insanity teaching a go?

If you’re already a fitness or dance instructor, why not have a go at teaching Insanity workouts? Leading Insanity workout sessions is great fun and certainly different to other fitness classes. It will also present unique challenges and obstacles to overcome, pushing your skills to the limit. Unlike other fitness classes, as an Insanity workout instructor, you will be the centre of attention, demonstrating routines, working with the students and most importantly motivating them when the going gets tough.

In order to become an Insanity workout instructor, you will need to get certified. Courses last a day and will walk you through all the pre-designed workouts, present options for modifications to suit the ability of your students as well as advice on how to create your own sessions.

It’s also important to be fully covered should an incident occur in your class. Our insurance policy insures you for an accident that happens to you or anyone in your class. To be entitled to insurance you need to have attended an Insanity training course or be registered by The Register of Exercise Professionals (REPS) to Level 2 standard.

For more information on becoming an Insanity workout instructor visit https://uk.beachbodylive.com/insanity/

cheerleading

Cheerleading – is it for you?

If your current workout routine is leaving you feeling unmotivated it may be time to try a new activity to put the excitement back into getting fit.

The solution for this common dilemma may be found in an energetic and sociable sport which has y become popular in the UK. Give me a ‘C’, give me a ‘H’, give me a ‘E’, give me a ‘E’, give me a ‘R’!

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The Need For Grassroots Football Coaches

Becoming a football coach has never been easier. The Football Association provide courses each year to help develop new coaches and have recently launched their Licensed Coaches’ Club, which provides ongoing training and development for coaches, to keep their qualifications up to date. We are also starting to see the emergence of football coaching companies, as well as professional football clubs reaching out to local schools to help develop the next generation of footballers.

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English Commonwealth Games Finalist, Martyn Bernard tells us – “Glasgow put on a great show and the support from the crowds was fantastic!”

How did you find the Games?

This has been my third Commonwealth Games and it has been a fantastic experience from start to finish.

Glasgow put on a great show and the support from the crowds was fantastic.

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The Illustrated History of the Lions Tour: Infographic

Although many will have been hoping for a solid display in the Lions’ final test, not even the most optimistic supporters would have expected them to turn over Australia in such spectacular fashion.

In beating the Wallabies 41 – 16 on Saturday, the British and Irish Lions ended a 16 year wait for a series win. Thanks to three tries in 12 blistering second half minutes, the points tally is now a Lions record – and helped them tie up the series 2 – 1.

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Top five healthy protein-filled recipes

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When you’re looking to bulk up in the gym, or simply keep up a healthy diet, protein is essential as it supports muscle growth and repair. Sports nutrition drinks, in particular protein shakes, have become incredibly popular in recent years, with around £260m spent on them last year. But while there is no denying the convenience of a shake, it’s quite possible to get a protein hit through your diet alone. Here are five recipes you might want to try if you’re looking to get a delicious yet healthy protein hit:

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Eat, drink and be merry – the importance of a good diet

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Clean living

The idea that we should be cutting out, or at the very least cutting down, on foods like pizza and chips and similar fatty bites is certainly not new. A worrying statistic is that most people living in England weigh more than is healthy – a shocking 30 per cent of children aged between two and 15 years old and 61.3 per cent of adults are either overweight or obese, according to the latest government figures.

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The importance of a good warm-up

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No matter whether you are an occasional runner, a dedicated gym-goer or a professional athlete or trainer, staying injury free is always going to be one of your main goals. Torn tendons, groin strain and shoulder pain are all common complaints. You don’t need to be in the gym to pick up an injury either. If you sit down at a computer desk all day and have a poor posture then it’s fairly likely that you’ll experience back pain at some point. There are various ways to help avoid injury, from maintaining the correct posture during workouts to staying within your limits and listening to your body.

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Do go to the gym – don’t fail like these guys

Multi-tasking is a must
Things can get pretty boring at the gym when you’re not actually on the bench or doing some cardio work. Why not make the most of your downtime by checking out who else is working out – a great pastime when you’re also spotting for your workout partner. Don’t worry, they’ll manage fine on their own.

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Courtesy of epicfail.com

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