We all have fitness goals at some point in our lives, whether it’s to get fit for your wedding day, your honeymoon, or the summer months - we’ve all probably tried a variety of diets and exercise regimes to help us reach our goals faster. But sometimes, if we don’t see results almost immediately, we either give up altogether or over-exercise - to a point where you could be doing more harm than good for your body.  This blog post is to help you understand just how much the average adult should be exercising and how long you need to stick it out until you’re getting the results you want! What is over-exercising?  Exercising has been proven to make you feel happier - helping to reduce stress, depression and anxiety, and can even improve cardiovascular health. Research conducted by Yale and Oxford recently found that exercise can also make you happier than money!  With that in mind, doing more exercise seems like it would be better for you, right? Wrong.  According to the NHS guidelines, adults should be active every day and aim to fit in at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity exercise a week. If you’re currently exercising drastically beyond 150 minutes, you could be in for a shock, according to a post published by Business Insider: “A study showed that women were less likely to have a heart attack or stroke if they were physically active at least once a week. But that risk of heart attacks and strokes shot up for women who exercised strenuously every day.” But how long do you need to exercise to see results? Keep reading below. When you exercise, do your feet take the brunt of the force? Is there friction between your skin and your shoe causing blisters? If you’re a typical sufferer from blisters, PelliTec’s blister prevention pad can help heal and prevent blisters from occurring. How long does it take to see results from exercise? If you’re wondering ‘how quickly will I see results from exercising?’ the simple answer is: it depends on what your fitness goals are. Maybe you want to lose weight, tone up your body, increase overall stamina or build muscle - or perhaps you want to do all four? If you’re starting on your fitness journey, you should focus on achieving one goal at a time - that goal might be to work up to completing a full workout or finishing the exercise a little quicker.  Starting slow and setting small goals can keep you feeling motivated as you witness your progress within a matter of weeks.  With exercise such as swimming, you can expect to notice weight loss results if you dedicate seven hours a month to swimming (roughly 2.5 hours a week) - this would help you hit the NHS activity guidelines of 150 minutes. If you’d prefer to keep dry on land, why not try out HIIT training? You can see physical changes to [...]

Sometimes it can be hard to muster up the will power and the motivation required to reach your fitness goals. When you’re dealt setbacks, including illness or injury, lifestyle changes or changes in your personal life, it can be challenging to get yourself back on the exercise horse. We hope this blog post will inspire you to keep trying to reach your fitness goals - whether it’s to improve technique, speed or even if it’s just to keep you on track and motivated to get your exercise gear on and go for that run, swim, cycle - whatever it is you want to do! We’re sharing a selection of our favourite inspirational quotes from equally inspirational sportswomen. If you start your run with negative thoughts including ‘I’m never going to achieve a personal best’ or ‘I’m going to injure myself’, then adopting a positive mindset could be the key to unlocking your success.  Experts suggest thinking positive thoughts can help you achieve more. Reported by Runner’s World, Dr Terry Orlick, author of In Pursuit of Excellence, says “when you focus on the negatives, you are giving yourself permission to perform poorly.” To increase your confidence, you need to believe in yourself. You need to visualise yourself finishing the race, or getting to the distance you want to accomplish - two silver medals later Jessica Ennis-Hill is living proof that her mindset works.  With 23 winning grand slams under her belt, Serena’s quote above could easily apply in both daily life and training. You can’t rewind time so there’s no point focusing on events you can’t change. If you’ve suffered injury setbacks in your exercise regime, it can be a hard barrier to conquer - it can prevent you from achieving your fitness goals. Although you can’t just get over it, it’s essential to focus on the positives, just like Jessica Ennis-Hill states above. Focusing on past events can change your mindset, but you should only let it influence your mindset positively.  Don’t cling on to the past - move your training forward by looking forward. Just as with any aspect of your life, you should never compare yourself to others in a competitive sense. Everyone is different, and that applies when exercising, too. If you notice someone else is lifting heavier weights than you at the gym or running faster than you in your park run, don’t take that to mean you’re not good at what you do. You need to focus on yourself and try your best - it’s all you can do. Don’t let the success of others get you down and knock your confidence or your fitness goal out of focus. As Michelle Wie states, there’s no point in viewing your chosen sport or exercise as a rivalry - everyone is playing their own game, so solely focus on your fitness goals. If you struggle with blisters on your feet when exercising, it could be stopping you from reaching your fitness goals. Our blister prevention pads stick [...]

If becoming a better runner is in your goal list for 2020, we’ve got some top tips and professional advice for you to sink your teeth into. Whether you’re a seasoned runner or you’re just starting, our tips cover running technique, your mindset and, of course, why it’s important to choose the correct running shoe. On your marks, get set, go! How to improve your running technique The best way to improve your running technique is by practising. Getting your running gear on and going for a run will help you get to grips with how your body reacts as you run. When you next go for a run, take a mental note of how your body feels - are your calves aching, or are your shins sore?  Shin splints are a common running injury - mainly for beginners, but they can affect runners returning to the exercise after a break. Healthline suggests the best way to ease the symptoms of shin splints is to practice RICE: Rest, Ice, Compression and Elevation. If you’re aiming to get faster or run further, fitness magazine, Shape, advises you should take an interval approach to your training. Splitting your workout up into run and walk segments can help you focus on pushing yourself faster or further while also allowing your body to rest in your walking breaks. Don’t push too hard too soon, know your limits and listen to your body. If getting blisters is preventing you from enjoying your run, check out our blister prevention pads. They stick to your shoe - not your foot! Find out how it all works here. How to get into the running mindset Sometimes, just mustering up the will power to take yourself out on a run can be difficult and to keep up momentum and energy when you’re running, can be a considerable barrier, too. To conquer mental blocks such as these, it can be helpful to break your run up into smaller, manageable segments.  Suddenly your run doesn’t seem as colossal as you first thought and getting from point A to point B becomes achievable and even enjoyable.  Other tips on overcoming the mental block: Accept that it isn’t going to be easy, prepare yourself for the tough daysGet yourself a mantra - keep saying to yourself when you feel like you want to give upWork towards measurable goals - whether it’s to complete your first 5k race or to feel and look fitter for a holiday - always keep focused on your fitness or physical goalsUsing running apps can help keep you motivated, too - check out these workout apps for women who hate the gym. The importance of a good running shoe Getting the wrong running shoe can make or break your run. Our PelliTec Podiatrist, Michael McColgan, explains why it’s so important you get the right fit: “It’s important to select sport-specific footwear, after all, you wouldn’t play cricket in swimming shorts! If your footwear choice is wrong, then you’re on [...]

HIIT - or high-intensity interval training is an exercise trend that has grown in popularity over the last eight years as you can see from the Google trend data below. Although HIIT is a form of interval training - training you may only associate with the ‘bleep’ test from your school PE days - try not to let that put you off! Source: Google Trends Interval training can be a great form of exercise for many reasons. Two of the main reasons people are drawn to this cardiovascular workout is that it can be done anywhere - at home, the gym, in your hotel room - and it’s over relatively quickly. If those two reasons sound enticing, read on to find out in detail what HIIT training comprises of, it’s benefits and some workouts for you to try. So, what is HIIT Training? HIIT training has long been a method of exercise - popular with military personnel to gym bunnies. Interval training gives your full body an intensive workout with short recovery times in between. You can build up your fitness over time, but it’s possible to notice results pretty quickly. Many fitness programmes, including BodyBoss, promise you will start to see physical changes to your body in just two weeks. So if you’re trying to get fitter and want results quickly, HIIT training could be the perfect workout routine for you. To get started with HIIT, you only need four pieces of equipment: An exercise matA bottle of waterA timerDumbells (optional) Before you start your workout, you must take care of your feet. If you’re prone to developing blisters on your feet, prevention is better than cure! Our blister prevention pads sit inside your shoe and not on your foot.  Don’t let blisters stop you in your tracks and interfere with your new workout routine. Buy PelliTec blister prevention pads before you start. The benefits of HIIT interval training Aside from feeling fitter in a short space of time, interval training offers many other benefits.  It’s a short workout With workout sessions usually lasting between 20-30 minutes, it’s clear to see why this workout regime is accessible - you can easily fit in workouts when you get a spare minute in the evening or on your lunch break. Its versatile nature means you can exercise anywhere - even on holiday (if the mood takes you). You burn more calories This is different from other exercises like running - online diet and healthy living experts, Sparkpeople suggest running for 30 minutes can burn around 324 calories. Still, a 30-minute HIIT workout class can burn up to 500 calories, according to Virgin Active. And your body keeps burning calories as it repairs muscles from your workout, this is called the afterburn effect. This effect is present after partaking in any cardiovascular exercise, but the results can be longer-lasting after intense interval training. Anyone can do interval training  The great thing about interval training is that anyone of any age and size [...]

Finding an exercise you enjoy is the best way to stay fit and healthy. Danielle Johnson, a wellness physical therapist, states that exercise shouldn’t be drudgery. She reinforces that it’s hard to consistently do something you hate – even if you know it’s good for you. So it’s better for all of us that we seek out an activity tailor-made to our strengths and exercise that helps you focus on the long-lasting results you’re looking for. That’s where fitness apps come to fruition. They’re inexpensive, require little to no equipment, and you don’t have to step foot inside a gym - perfect if that’s not your scene. 79% of UK adults now own a smartphone - so why not put it to good use and try out some of these workout apps? Before we begin, if you’re worried about getting blisters on your foot when exercising, you can prevent blisters with PelliTec®. - Let’s go! Zombies, Run! - a fitness app with a difference If you’ve ever watched The Walking Dead, you’ll know how terrifying being amidst a zombie apocalypse can be. Now, transfer that terror into your workout, and you can see how the zombie theme might make you run faster... A story, a game and fitness all in one - Zombies, Run! is a fitness app for gamers and the bored, alike. This fitness app helps you save the world and get fitter - what’s not to like about that? Gather supplies, rescue survivors and beat your personal bests. If you struggle with motivation or you fancy a change to your running routine, this is the app for you. This is what the Zombie’s, Run! dashboard looks like. Select a training plan or simply follow the story Couch to 5k app - become a seasoned runner in just nine weeks You’ve probably heard of the app before. It’s free and created by Public Health England. The app promises to turn you into a 5K hero in just nine weeks - so if you want to get back into running or start running from scratch, this app could be perfect for you.  This app is packed with all kinds of features you can experiment with, from tracking progress to a handy half time bell, so you know when to turn back.  You can choose a coaching voice from a trained professional or a celebrity, including comedian Sarah Millican. The voice tells you when to walk and run and encourages you along the way - you can also link your music to the app. The fact that you don’t have to keep retrieving your phone from your pocket is a fantastic feature - so you can focus on running.              Couch to 5k: this is the screen you’ll see when you start your first run. Daily Workout Apps - perfect for home exercise Although you could easily do these exercises in the gym - using their equipment and the floor mats - it’s the ideal workout option if you want to [...]