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Personal Trainer Near Me - Peter Barron

Peter Barron is a personal trainer in Dubai (UAE). For more details, visit: https://www.peterbarron13.com/

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Personal Fitness Trainer Dubai - Peter Barron

Peter Barron is a personal fitness trainer in Dubai (UAE). For more details, visit: https://www.peterbarron13.com/

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Gym Personal Trainer - Peter Barron

Peter Barron is a gym personal trainer in Dubai (UAE). For more details, visit: https://www.peterbarron13.com/

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Fitness Trainer Dubai - Peter Barron

Peter Barron is a fitness trainer in Dubai (UAE). For more details, visit: https://www.peterbarron13.com/

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Fitness Professionals Dubai - Peter Barron

Peter Barron is fitness professional in Dubai (UAE). For more details, visit: https://www.peterbarron13.com/

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How Strength Training Is Beneficial For You?

A few years back, only a few adults included strength training in their fitness routine but the scenarios have changed now. Fitness enthusiasts are now discovering the benefits of adding strength training into their routine, including each and every one of my client.

Basically strength training is a form of physical exercise including resistance to coax muscular contraction, built strength, anaerobic endurance, improve skeletal muscles and lastly having a positive effect on bone density.  The muscles decline at a rate of 10% every year, strength training helps in slowing this down and increase your quality of life.

The strength training can be easily performed with traditional dumbbells, exercise bands, cable machines, kettle bells or even just using your own body weight. It has the capability to change your life and is a great way to build muscle and burn more calories, continue reading for more knowledge about the benefits of strength training.

1. Build Muscles:-

Just don’t assume that you’re going to ‘bulk up’ or appear like a bodybuilder. Rather your arms, stomach and legs will become tighter, leaner and more defined.

2. Burn Fat:-

Losing weight is all about disappearing fat and not muscle. The training ensures that you grow muscles and only lose fat since muscles growth increases burning of fat increases, even while sleeping!

3. Stronger Bones:-

Bone density is important when we grow older. A good strength-training program is considered as the "best defense" against osteoporosis.

4. Removes Anxiety, Stress and Depression:-

Just replaces medicine with a daily strength training routine and see reduced stress levels for a healthy lifestyle, without nasty side effects of medications.

5. Promote Better Sleep:-

Several researches prove that strength training improve sleeping patterns. Individuals doing strength training sleeps faster & better. A good night’s sleep has positive effects on physical and mental health.

6. Relieves Back Pain:-

Those who suffer from back pain can choose a tailored strength routine for reducing that back pain unlike millions across the world who suffer from this pain every day.

7. Stabilizes Insulin Levels:-

Surprisingly you can stabilize the levels of insulin, which prompt your cells to absorb sugar from the blood and get the levels drop instantly.

8. Increases Metabolism:-

Strength training cut-down the body fat by increasing calorie burn process throughout the day because everyone wants to remove extra calories right?

Start now – don't wait!!

A strength training routine is exactly what you needed for complete health transformation and achieve fitness goals, but remember to have a sustainable, healthy eating plan for assured success?

If you’re ready to begin your body transformation then feel free to contact me for help.

For more details, visit personal fitness trainer Dubai now!

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Weightlifting For Beginners

Weightlifting is a great way to lose weight, become stronger and look better. I’ve seen people who are new to the gym, (mostly those who make resolutions to live a healthier and fitter lifestyle) get intimidated by the wide array of complex machines and people who tend to have a well – developed body. Fitness professionals in Dubai see to it that you target those muscles that need special focus. Fitness trainers in Dubai ask you to make key changes in your diet and advise you on the right kind of clothing required to carry out proper weight lifting forms and techniques. This article is best for those who wish to incorporate a healthy lifestyle and build some muscles.

To start, you need suitable gym clothing, shoes, and gloves. This is a worthwhile investment to start.

(1) Personal fitness trainers in Dubai can boost your confidence and give you some direction while getting started.

(2) The form is crucial in getting the best results. I always suggest starting light, fitness trainers in Dubai will suggest you elevate to higher weights once you have perfected your form.

(3) I advise in the initial stages to experiment with all kinds of exercises and tell your trainer in Dubai the ones you are most comfortable with.

(4) Don’t be afraid to ask your personal fitness trainer in Dubai to know the importance and the muscles that are being targeted through that exercise.

(5) Having a spotter while bench, military, incline, the decline is a must, this ensures you don’t harm yourself during workouts.

After a few weeks, you slowly acclimatize to the workouts and get familiarized with all weights and equipment. It’s time to hit harder to burn fat, increase strength, and most importantly build muscle. Fitness trainers in Dubai generally advise to lift heavier if you wish to develop muscles, increase reps if you want to go lean. Alongside targeting specific muscles one has to keep in mind the overall body, emphasizing shoulders and arms is not enough, developing a strong core is vital too. One of the best advice I give to beginners is to work through all the body parts through 5 days of the week. Rotating through arms, back and shoulders, legs, chest and abs and leaving one day for an aerobic activity will give you quick time results.

Here are the exercises that target key muscles during weight lifting:-

Biceps – Standing Dumbell curl, hammer curl, incline dumbbell curl, Zottman curl, Decline Dumbbell curl.

Triceps – Close-grip Bench press, Rope tricep pushdown, Tricep dips, Overhead tricep extension, skull crushers.

Pecs – Band chest fly, Batwing fly, half-kneeling chest press, incline dumbbell bench press, close grip bench press.

Back muscles – Deadlift, Pull up, Bent Over row, Single-arm dumbbell row, inverted row, lat pulldown.

Delts – Walking plank, Upright row, Rear delt fly, Lateral raise, Plank with shoulder taps.

Abs and obliques – Russian twists, side plank lifts, bicycle crunches, cross-body mountain climbers.

Glutes – Barbell hip thrust, Dumbbell Deficit Reverse Lunge, Walking Single-Leg Romanian Deadlift, Bulgarian Split Squat.

Quads – Front squat, Bulgarian split squat, Leg press, Leg extension.

Hamstring – Romanian deadlift, Bodyweight Glute-Ham Raise, Dumbbell Single-Leg Stiff-Leg Deadlift.

The list of above-mentioned exercises should see you through to having a noticeable transformation. What one needs to keep in mind is that form and the right weights are necessary to incorporate a safe weight lifting regime. Hard work and persistence should see you through the challenge of weight lifting.

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VR Workouts: Plug Into Nirvana

Escapism can be good provided you make the right use of it. More so, if you wish to escape the harsh reality of physically demanding workout sessions. You must be wondering whether Peter is in his senses, Guys, I am talking about plugging into technology and tuning into Nirvana. If a general visit to the gym does not motivate you to sweat and burn out, there’s the virtual reality to the rescue. Imbibing a digital world into a cohesive fitness environment makes sense. Well! Common sense will say otherwise, but I’ve come across guys and gals especially the millennial generation getting cranky to step up to working out at the gym. There’s good news, the future of fitness or what I term as “virtual exercise routines” is gaining popularity and the prevalence of digital fitness has already started, with smartphones, watches and video monitors fully capable of revealing vital statistics. In this shift of ages, we need to make room for VR.

Fitness professionals in Dubai are aware of VR being the in-thing amongst the technology we use. Here I try and convey how a VR workout makes perfect sense to escape the boredom of traditional workouts. Let’s explore more:

“Immersive     fitness” the right lingo to better understand what virtual fitness calls     for.

VR is seen as     something that is going to shape the fitness of the future.

There are     several studies on its effectiveness as a workout.

Studies     revealed that people thought they were putting in less effort than they     were.

Another study     revealed virtual reality can reduce the feeling of pain and effort while     exercising.

VR turns the     traditional gym workout into a game.

In a virtual     environment, we get instant rewards and achievements as it is a game.

A VR setup     tricks the brain to push the limits of pain because it is a fun     experience.

External     factors don’t distract you when you are immersed in a VR workout.

Imagine cycling in the Alps, or trekking the Himalayas or sprinting across the Gold Coast. Sounds fun, personally, VR to me will appeal to those who like gaming and technology. You can also track your results, so keep an eye on the fitness professionals in Dubai who can help you enjoy such a setup.

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Comprehensive Warm-Up Exercises For Cardio Workout

Having your muscles fully prepared for the workout you wish to follow is of utmost importance. I’ve decided to enlist warm-up exercises that will be ideal to start before a cardio workout. I always place heavy emphasis on warm-up exercises before escalating towards high-intensity workouts. Why I say this is because, if you give warm-up exercises a miss, you get more prone to incurring displeasure in the form of injuries. I always suggest starting with easy to follow warm-up exercises to maximize your performance during workouts. Here’s how you should be starting your cardio workout:–

(1) Foam Rolling (Glutes):- Massage your glute muscles by simply sitting on the foam roller. Rollback and forth over the muscle by crossing one leg over the other. Why I recommend this is because tight glutes can cause pain in your hips and back. This one minute stretch will ensure you don’t develop any pain after workouts.

(2) Four-Point Thoracic Rotation:- Set up on all fours with your hands flat on the ground, keep your knees shoulder-width apart. Raise one hand and slide it along the floor. Reach as far as possible and repeat it with the other hand. Maintain a neutral spine during this warm-up exercise. This exercise is particularly good to get relief from pain and stiffness in the mid-back, shoulders, and neck. It is a must-do warm-up exercise if you find yourself slouched in one position for long hours.

(3) Four-Point Arm & Leg Extension:- This exercise is most recommended to develop a strong core, settle on all fours on a yoga mat. Place your knees below your hips and hands below your shoulder. Set your spine in a neutral position and raise your right hand and left leg so that they are in line with your spine. The hips and shoulder must be parallel to the floor. Return to the original position and raise your left hand and right leg so that they are in line with the spine. The hips and shoulder should be parallel to the floor at all times, return to the original position and repeat the exercise for each side six times.

(4) Arm Swing:- Place your arms by your sides, plant both your feet on the ground at shoulder-width apart. Swing your arms gently forwards and across your body. Swing both arms backward reaching as far as possible. Continue alternating forwards and backward for one minute.

(5) Butt Kicks:- This is a popular and easy to do warm-up exercise, start by planting both feet on the floor at shoulder-width apart. Keeping weight on the left leg, raise your right foot to your glutes, lower your right leg then and place your foot on the floor. Next, keeping your weight on the right leg, lift your left foot to your glutes. Increase your speed gradually making a hopping action from left foot to the right foot. Continue for one minute.

I believe these exercises to bring rhythm in your body to carry out an intense cardio session. These warm-up sessions ensure you gain without avoidable pain.

For more details, visit Personal Trainer In Dubai now.

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Improve Your Mood With Weight Training Exercises

Being a personal fitness trainer, I am deeply aware about the advantages of lifting weights, and ensure my clients know them too. Regular lifting boosts muscle and bone strength, improves metabolism and manages weight. It tones the body, helps you sleep better and even helps to lower the blood pressure, which is why doctors recommends lifting weights to improve heart health.

Interestingly, weight training exercises can refresh your mood too. A lot of people credit weight training for bettering their mental health and mindset. A healthy body is necessary to maintain a healthy mind – so why not give weight training a go today? Below are 4 lifting exercises which when done regularly, cause a huge change in your body and mood.

1. Chest Press

Different type of weightlifting is about the form. You just need to make sure of getting most benefit without extra strain on your body. This is applicable in doing a chest press. For getting a good support lay your back on the bench or floor then slowly pick up the dumbbells and go slow. Stay focused on flex and crunch of the chest muscles. Experts recommended set amount for these is 3 but you can go up to doing 5, if feels good.

2. Squats

Professional suggests going for a couple of non-weighted squats before using the weights. Once you get comfortable, add your dumbbells, but remember to always imagine that you’re sitting on a chair to avoid any strain in the knees. For best results, squats must be done in time limits rather than doing sets. Start practicing from 30 seconds to full 2 minutes with time.

3. Dead Lift

This can be performed with ordinary dumbbell set or barbell without back strain and with posture good. In the beginning try with weights you can easily handle. Just don’t overdo it. Keep it slow and steady, bending over with weights. Always pull up with your leg and hip muscles (not your back!) to lift the weights for your hip flexors. Its also a timed activity but try to limit yourself to 30 seconds to 1 minute.

4. Curls

Dumbbell (or band) curls is a great option for arm muscles. You can also go for traditional bicep muscles, focused on isolated muscle for burning the most fat. Other options include preacher curls, hammer curls, and spider curls. Adding weights can help you get more intense in order to build strength. But avoid excessive weights that make you strain your muscles. Keep it normal anyway!

Above mentioned exercises are great for diving into weight training. Also there are several exercises to expand on once you have mastered these. It’s important doing sets while aiming on quality over quantity. If you’re only able to do a couple of good moves during each rep, that’s perfect. With practice, you’ll soon be doing more.

Get started on your journey to a leaner body and a healthier mind with me. I create custom workout plan especially based on your current weight and your fitness goals. I personally believe that strength training is crucial to getting the body, mindset and lifestyle you want. Contact me today and find out how you can get benefited from my expertise in health and fitness training.

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How To Build Muscle With High Volume Bodyweight Training?

Many people wonder if they can build muscles with only bodyweight exercises. Of course, you can! High volume bodyweight training has been effective to improve strength. It doesn’t matter whether you train with dumbbells, machines, or bodyweight, if you follow a strategy you can build muscle. Here are a few tips for high volume bodyweight training and muscle building.

Firstly, you need to focus on your diet. Eating a well-balanced diet can help you get the essential calories and nutrients you need to fuel your body for exercise. Your attention should also be on getting enough proteins and calories. The reason is that protein is needed to help keep your body growing, maintained, and repaired. Moreover, the healthy unsaturated fats help to provide essential fatty acids and calories to keep you moving. Try to include them in your diet.

Secondly, to build muscle with high volume bodyweight training you need to allow your body to grow in terms of body weight exercises. According to me, it is just a matter of creating more resistance. For instance, if you do 10 push-ups a day, you need to try and apply more resistance by adding weights or increasing reps or even by reducing the time under tension.

High volume training also puts your body under extreme metabolic stress because of increased time under tension. Performing a high number of reps not only pushes more blood into those muscle tissues but also creates metabolic stress for growth and hypertrophy.

Moreover, muscular endurance plays a vital role along with the resistance that you apply. Muscular endurance is about your muscle’s ability to exert continuous force without reaching fatigue. High volume bodyweight workout allows you to develop that intense work capacity. Constantly increasing the volume of your bodyweight can help your muscles to get stronger by adapting itself to tolerate higher resistance. It helps to grow a response in your muscles. Basically, you need to increase the volume as you progress.

I have come across many lifters who are pursuing muscle thickness and density, but totally ignore the joint health. High volume workout may help in improving tendon thickness and resiliency. Increasing the thickness not only protects you from uncertain injuries but also stores greater energy to lift heavier.

Keep increasing your resistance and you will get there.

For more details, visit personal fitness trainer dubai now!

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Do You Struggle To Feel Your Glutes Working Or See Any Progress With Growing Your Booty?

Are you trying to get more power when training or want to see progress with your strength during certain exercises? This is something a lot of people struggle with because of being quad dominant or feeling pain in their lower back when performing lower body exercises. If you are someone who needs help in activating their glutes, here are some tips.

So firstly, if growing your booty is your goal and you're not seeing progress then don’t worry. Once your nutrition is on track you will start seeing positive changes. This is useful for anyone looking to increase strength and power with certain exercises. When you train your lower body or glutes you must make sure that you're using that specific part during the movement. If you don’t, you will feel a lot of tension on your quads or maybe even on your lower back as these muscles over compensate.

When you train your glutes, glute max (main muscle) will often take over but simultaneously it's important to work the other 2 smaller muscles, glute min and med. These smaller muscles play a big role in toning and lifting the glutes while also stabilizing the lower back and knees.

When it comes to switching on your glutes, you need to be consistent with activation exercises before you start the actual workout. This is basically a warm-up that is specific in isolating and activating your glutes. You can perform this after you complete your normal warm up.

You will start noticing a big difference and start feeling your glutes working more during your exercises like Hip Thrusts, Squats, Bulgarian split squats and some others. I have added in 9 exercises for you to use. There are many more, but this is to give you an idea of what you can do to start switching on your glutes. I suggest choosing 4 exercises and repeating them for 20 reps on each side and follow it for 2 rounds.

These exercises are:

(1) Glute bridge

(2) Banded straight leg kickback

(3) Banded glute bridge with abduction

(4) Banded clamshell

(5) Banded side leg raises

(6) Banded fire hydrant

(7) Banded donkey kick

(8) Diagonal banded side steps

(9) Banded side steps

And finally, you must focus on making progress over time. Happy training!!

For more details, visit fitness trainer dubai now!

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Full Body Workout At Home

I understand that most of us don't have access to full gym equipment with weights and machines, round-the-clock. But I don’t want that to be a reason that your fitness is neglected. Luckily, with this circuit you can pull a full body work out even without equipment.

Additionally, I believe staying at home can affect your body since you don’t experience a lot of movement every day. If you need to get moving and do some strength and cardio work, that's totally doable at home. A good workout is very beneficial for your overall wellbeing. It can make you feel happier, help with weight loss, and enhance your immune system.

Beginning with the equipment that you might have readily available at your place; you can use water bottles for weights, chairs for push-ups. You should add a little more resistance to whatever you use for better results.

For a full-body workout, here is a circuit of five exercises you may follow. Each exercise is for 30 seconds; you should rest for 60 seconds in the end, and don’t forget to repeat the circuit for 5 rounds.

1. Jumping Jacks: You need to stand with your feet together, jump and bring arms up to clap hands overhead. Jump your feet back together and bring your arms to your sides to return to starting position. Repeat as quickly as possible, increasing height and speed.

2. Squat and Punch: Stand with your feet about shoulder-width apart, toes slightly turned out. Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged and chest lifted. Push through your heels to stand back up to the starting position and Repeat.

 3. Sprint on Spot:  Stand with your feet hip-width apart and arms by your sides. Keep your back straight and head up. Begin by running on the spot, and then increase your speed until you find yourself sprinting. Pump arms as fast as you can and lift your knees up to your chest, high.

4. Plank: Begin in position, face down with arms and toes on the floor. Your elbows should be directly under your shoulders and arms are facing forward. Engage your abdominal muscles; Keep your body in a straight line from ears to toes without any bending. Ensure your shoulders are down. Hold this position for a while and release it to the floor.

5. Bicycle Crunches: Lie flat with lower back pressed to the ground. Put your hands behind your head and bring your knees in towards your chest. Lift your shoulder off the ground. Straighten one leg out to the right while turning your upper body to the left and bringing the right elbow towards the left knee. Now switch sides and do the same motion on the other side.

Once you start following this circuit, try to keep a routine. While staying at home you can maintain your fitness levels by staying active. If your fitness is well maintained, you stay positive and energetic.

For more details, visit personal fitness trainer dubai now!

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Take Your Fitness To The Next Level By HIIT

HIIT or High-intensity interval training is a popular form of workout that alternates bursts of intense physical workout followed by less-intense recovery periods. In a nutshell, it is a cardiorespiratory training technique to increase the overall intensity of your workout. In short, intervals, practicing these high-intensity exercises targets all muscle groups through compound movements. I love this form of exercise simply because you work at 80-85% of your heart's efficiency, many fitness junkies will agree with me on this.

Fitness professionals in Dubai will ensure you undergo HIIT’s under controlled conditions and proper monitoring. If you look forward to gaining fitness benefits in a short period, HIIT’s are the most preferred route in comparison to other endurance workouts. Alongside physically visible results, I advise HIIT’s mainly because it lowers cholesterol, blood pressure levels, and reduces belly fat. A common form of HIIT is:

·         Jog for 10 seconds

·         Sprint for 30 seconds

·         Jog for 10 seconds

·         Do push-ups for 30 seconds

·         Do burpees for 30 seconds

·         Do squats for 30 seconds

·         Sprint for 30 seconds

·         Jog for 10 seconds

At first sight, this does not look like something very challenging, but repetitions, 2-3 to be precise will certainly demand a lot of effort and you will start feeling your muscles burn. The good thing about HIIT is there is always a provision to alter the workout after each interval. To enhance HIIT you can incorporate the use of weights and dumbbells for upper and lower body workouts. Alternating between cardio and strength workouts will ensure you build muscle with a high heart rate.

As per your current fitness, fitness trainers in Dubai will design a beginner, intermediate or expert routine. Things to keep in mind during the routine:

Heavier     weights and fewer repetitions will help build strong and lean muscles.

Cardio     exercises must be performed at 90% of max heart rate.

The interval     gap should not exceed 20 seconds.

In a nutshell, if you want quick weight loss and muscle development, I suggest HIIT. I’ve seen many people accomplish their desired body tone by this cardiovascular session which involves a warm-up, several high-intensity efforts accompanied by moderate recovery periods and a cool-down period. You shred down on all the fat especially the belly and obliques and you are en route to having a hot body.

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Say No To Stubborn Belly Fat, Get Rid Of It With These Techniques

Belly fat is a nuisance. Other than being unpleasant, belly fat also accumulates around vital organs. Internal fat also known as visceral fat, it is the cause of type 2 diabetes and other heart complications. Losing belly fat is a major challenge primarily because it is stubborn. I’ve seen people struggle to lose belly fat, but the good news is implementing proper measures makes things happen. Not rocket science; however dedication and willpower are crucial elements, I recommend to get you through this challenge. One should keep in mind that even if you have a normal BMI, you are at risk of developing health ailments if you have belly fat.

Understanding that it isn’t an easy process, fitness trainer in dubai are willing to help sort out your obesity issues. Identifying the right distribution that the body requires, the right amount of fat distributions in the body is required to have, but not any excess. The belly is not the right place to having a lot of fat accumulated. Understanding the techniques listed below are essential to lose out on the stubborn belly fat:

• Adding soluble fiber into your diet: Fiber helps in dealing with fat; soluble fiber absorbs water in the stomach to form a gel. This gel slows down the processing of food in the gut and intestines so you tend to feel fuller much longer. So this prevents you from slogging during snack time.

• Cut out tran’s fats: Tran’s fats are bad for you; they are created by adding hydrogen into unsaturated fats. Linked to heart disease, inflammation of the circulatory system and abdominal fat.

• Avoiding alcohol: If you happen to be addicted to alcohol, fitness centers in Dubai can help you in recovery from such addictions. It’s important to understand everything in moderation is good, too much can have serious consequences on your health.

• Increase protein in your diet: Having a protein-rich diet including meat helps you feel full much longer. Proteins help in developing muscle, so dietary supplements rich in protein are a must to have.

• Let go off stress: Balancing work with exercise can be stressful. Stress only makes it difficult to let go off fat. High levels of cortisol are released when you are stressed which holds onto fat making it difficult to get rid of bloated tummies.

• Cardio exercise: Cardio exercise or aerobics helps in getting rid of any belly accumulated fat. Cycling, swimming, and jogging are ideal exercises to get rid of belly fat.

• Reducing carbohydrates: Strict monitoring of carbohydrate intakes is crucial to get over any issues related to belly fat. Your metabolic health improves for the better if you consume healthy carbs.

• Resistance training: Weight lifting or resistance training increases and protects muscle mass. Don’t lose weight for the heck of losing, fitness trainers in Dubai will suggest you exercises in which you lose fat and not muscle, weight lifting is the right way to go about it.

• Eliminate sugary beverages: Sugary fat is the primary cause for you to gain belly fat. Worse than high sugary foods, water or hot teas with low amounts of sugar get you fat-free in no time.

• Sleep tight: Sleep is necessary to recharge your bodies. Not getting enough sleep leads your body to work overtime.

• Tracking food intake: You can lose out on belly fat whilst you monitor calorie intake. By keeping in check how much calorie is getting into your body, you can create an exercise regimen that helps you lose more than you are gaining.

Paying close attention to your belly area is important, obviously what I mean is you don’t get conscious about it, but make quick time changes and implement necessary actions to overcome the problem of belly fat. If not an overachiever, be an overcomer. Cheers!!!

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How Exercise Results In Better Sleep?

Sweat your way to better sleep. If you are an insomniac, there’s good news. I found a few studies that showed how exercise influences sleep patterns. I found out when you are taking good care of yourself, by regularly exercising, you not only feel better during the day but also tend to get good sleep. I found out there is substantial scientific evidence proving exercise led people to experience better sleep. Based on the researches I came across, I can safely point out that apart from the several health benefits you get by exercising, sleep cycles and a person’s body clock also changes for the good. Now what I mean is not that after a rigorous workout at the gym you laze around and fall into a deep slumber, no, that is sloth, Personal fitness trainer in Dubai emphasize that working out helps you get a good night’s sleep.

How can exercise affect your sleep?

Although researchers are perplexed on how exercise helped in better sleep patterns, Fitness trainers in Dubai believe that aerobic exercise increases the amount of deep sleep you get. Aerobic exercise rejuvenates the brain and the body. Exercise also stabilizes your mood which is important for transitioning into sleep. Exercise is known to boost immunity, support cardiac health and control stress, and anxiety. Exercise can trigger anti-anxiety responses, which helps you relax. Yoga and stretching, in particular, lowers blood pressure and helps in lowering cortisol levels.

I found out that exercise can be a natural therapy for insomnia. Another point worth mentioning is that exercise helps lower the severity of sleep disorders. It also proved beneficial to reduce the severity of obstructive sleep apnea.

Best workouts for better sleep:

(1) Cardio exercise: Activities like running, swimming, and walking helps increase your heart rate, which in turn helps in better sleep and fight insomnia.

(2) Strength training: Exercises like shoulder presses, bicep curls, tricep dips, squats, lunges, calf raises, sit-ups and push-ups help you stay stronger and sleep better.

(3) Yoga: Yoga helps in dealing with stress. Yoga is relaxing, the poses and the stretches and the breathing exercises helps in dealing with stress. I have also heard of insomniacs recovering from their condition after they have regularly practiced Yoga.

Timing of exercise:

Fitness professionals in Dubai don’t advise to exercise before bedtime. Exercises lead to a rise in endorphins, so exercising before 1 or 2 hours before going to bed is good because by then the endorphins washout and the brain winds down. There is also the fact that exercise leads to a raised core temperature, it signals the body to stay awake. It takes around 90 minutes for the body to cool down, so an exercise before bedtime is certainly not advisable.

Major takeaways:

A 30-minute exercise will certainly help you sleep better. You don’t have to train like an athlete to experience the benefits. There’s also no best exercise to experience the benefits, any exercise in fact will help you get better sleep and tune to a more productive body clock. It is because of the scientific backing that I encourage you to exercise to get better sleep.

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How A Personal Trainer Helps You Step Up To The Squats Challenge?

Love or loathe them, squats are a crucial element of every workout regime. As body weight is the resistance required to do them, it can be done almost anywhere. To make things more challenging fitness trainers in Dubai bring interesting variations in perfecting your squats. I’ve seen many people coming to me complaining that their upper thighs are weak. It is an area that they wish to work upon. Through this article, I will highlight how a personal trainer in Dubai works on targeting fixed muscles to develop stronger thighs.

Here’s how personal trainers in Dubai help you get more out of this workout:

Sumo Squats: Different from a standard squat, a personal fitness trainer in Dubai will instruct you to widen your feet placement to work on your inner thighs and glutes.

Double Pulse Squat: Fitness trainers in Dubai will instruct you to add a pulse to your squat. This will make your muscles contract for longer. This exercise targets lower body muscle groups like glutes, quads, and calves. At the same time, this exercise develops the core as well.

Single Leg Squat: While isolating each leg during this workout, it demands a better balance. A personal trainer in Dubai recommends this to rectify any muscular imbalances. You will get better at this with practice.

Goblet Squat With Kettlebell: This squat is most recommended by fitness professionals in Dubai to develop your core, glutes and your balance. I generally prefer this as it adds extra resistance in the form of a kettlebell.

Jump Squat: These add an element of explosiveness to your workout. I’ve often seen personal trainers near me use this variation to do some cardio alongside focusing on your muscles.

I’ve observed personal trainers near me give key attention to technique. A quick check on form ensures you are working out correctly. Challenge yourself by practicing new forms of squatting. Fitness trainers in Dubai always deploy useful exercise modifications to make your exercise regime more interesting.

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