• Featured in Womens Health & Fitness: "Health Boosters"

    By The W10 Team
     

    WHealthFitnessFeb

    In the first of a new series of masterclasses, pro-trainer and owner of W10 Performance gym, Jean-Claude Vacassin reveals the smartest ways to help your health.
    Exercise means different things to different people: it can help with weight loss, a healthier life or completing a race. Over the next few months, I’ll show you how to tailor your exercise regime to reach your goal. This month, it’s how to maximise your health.

    BALANCE YOUR BODY

    Structural health is key to longevity and long-term results. Muscles, connective tissue and bones all impact on how your joints function and, if you train hard, you need a balanced body to stay injury-free. Do single-leg exercises to balance your left and right sides; lower-back moves to counterbalance strong abs; and add glute and lower abdominal exercises to balance the pull of your hip flexors.

    MONITOR YOUR ENERGY LEVELS

    Recovery is as important as training and you need to learn to listen to your body. A structured programme is a great way to ensure progress, but understand that this is a moving target and can be tweaked. The best way to monitor your energy levels is to ask yourself ‘how do I feel today?’ Do you feel physically and mentally prepared to exercise? If the answer is no, do something tomorrow after a rest day.

    PAY BACK WHAT YOU TAKE OUT

    Training hard doesn’t mean you can eat whatever you like. Sure, you’ll be able to eat a few extra calories and enjoy the odd treat but, if you ask more of your body, you need to ‘pay it back’. Intense exercise requires more nutrients, such as protein, vitamins, minerals and adequate hydration – you need to consume these or you’ll run out of the raw materials you need to train and recover. Junk food just won’t cut it.

    CYCLE YOUR PROGRAMME

    You can’t do the same things and expect different results. Your training should go through cycles. This might be as simple as a lighter training week in every four, or doing three weeks of strength training followed by three weeks of cardio work. It’s important to change the pace and focus of your programme to help yield better results in the long run and reduce injury risk.

    INCLUDE ACTIVE RECOVERY

    Rest days are more effective when they’re active. Plan a light jog or recovery swim, or do some additional mobility and soft-tissue work. These lighter recovery days will help your body repair from harder sessions, plus you can include important corrective and pre-habilitation exercises (preventative training to stop a problem before it happens).

    3 MOVES FOR MAXIMUM HEALTH

    1. OVERHEAD SQUATS
    Increase mobility and strength

    Stand with feet wider than shoulder- width apart and toes turned out slightly. Press a barbell overhead with a wider than shoulder-width grip. Squat down as far as possible and return to standing.

    2. TURKISH GET-UPS
    Test your body in multiple places and boost shoulder health

    Lie on your back with you left leg straight and right knee bent. Press a kettlebell into the air with your right hand. Keeping your right arm straight, drive up through your right leg to come onto your left elbow and forearm. Continue to drive up, lifting your hips, then sliding your left leg under you in a low lunge with the weight above your right shoulder. Continue to rise up to standing.

    3. HILL RUNS
    Work your heart and lungs and encourage a shorter stride, reducing knee stress

    Find a long, steady incline. Sprint up the hill and run steadily downhill.

    Contact us on 0203 489 5428 or drop us an email on info@w10performance.com to find out about training at W10 Performance.

 

You Might Also Like

 
Quick Browse
    • 5 essential fitness rules

      Fitness Truths: 5 essential fitness rules

       

      There are more systems, methods and approaches when it comes to exercise than ever before, all promoting different slants on the best and most efficient way to get in shape. Especially with summer on our doorstep, it's hard not to get distracted by the latest fitness "trends" in the media. But how different are all

      Read More
    • How often should you train for best results?

       

      Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

      Read More
    • 5 best ab exercises

      The 5 Best Ab Exercises You Can Do

       

      These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

      Read More
    • best exercises to reduce lower back pain

      5 of the best exercises for lower back pain

       

      How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

      Read More
    • Holiday workout ideas

      Simple and effective holiday workout ideas

       

      Easter Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

      Read More
    • Fitness fads 4 things consider

      4 Tips To Develop A Health And Fitness B.S Filter

       

      Fitness can sometimes be overwhelming. New trends pop up every single week... Should you choose spinning? Yoga? Do intermittent fasting? Go low carb? Go vegan? We all seem to get shiny object syndrome when we hear about these things, especially if whoever we hear them from got good short-term results. Here are a few things

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428