Equipment boosts access for disabled swimmers at Canterbury Pool
The funding has also enabled a a new Changing Places toilet and changing area to be installed for people who require extra space, specialised equipment, and support from a carer or assistant. The facility offers an adult-sized changing bench, hoist, and a spacious shower area, with IFI (Inclusive Fitness Initiative) compliant gym equipment.
Funding for the project came from Canterbury City Council and the Ministry of Housing, Communities and Local Government, in consultation with the council's Disability Advisory Panel.Councillor Connie Nolan said it was important that no-one was excluded from enjoying the facilities."We want it to be as stress-free and as easy as possible for people who have challenges to overcome to keep fit and healthy in mind and body," she said.
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Telegraph
a day ago
- Telegraph
The 35-minute home workout that saves time and boosts heart health
The perfect moment for a high-intensity interval training (HIIT) workout is at the end of one of those two-hour online meetings, or straight after an undignified argument about whose turn it was to mow the lawn. HIIT sessions are an explosive release of energy and need be carried out close to your full capacity, so a little pent-up frustration is the perfect fuel. They bring all manner of benefits, but you need to go hard. These are workouts that require a decent check-up at the GP, a bouncy pair of trainers and access to a warm shower. They are a combination of tough, short bursts and little rests that allow you to find your peak performance once again. They can be carried out in a brief slice of your day and leave you drained but satisfied. But how hard is hard enough? Samuel Quinn, the personal training lead at Nuffield Health gym group, says, 'It needs to be at 90 per cent of maximum effort.' The best way to ascertain this without hooking yourself up to a lab full of equipment is perceived effort – how hard you feel you are working. 'To get the physiological adaptations – the improvements in heart-lung strength – it needs to be a really hard effort.' This will depend on your level of fitness – Usain Bolt's tough 30 seconds will be quite different from yours and mine. Can anyone do a HIIT workout? Quinn says, 'For anyone with any heart conditions, it's not advised.' He says he often eases people into the HIIT format, familiarising them with the pattern of rest and exertion without taking them up to the full intensity until they are acclimatised. 'My clients vary in age and ability. It's a really effective form of training where you can start quite gently and introduce the concept at relatively low intensity, which may not be the most effective, but it can start people off so they understand the concept.' Quinn advises a gradual familiarisation with the intervals so someone who isn't training regularly can build up gently to working at higher levels of oxygen intake. 'You can gradually adapt to that form of training and then incrementally start to increase the intensity,' he says. 'You can start with a rest period twice as long as the work period, so work for 20 seconds and rest for 40 seconds. It's enough to raise your heart rate, and you can start with just five intervals and then build to 10.' For example, he suggests running on a treadmill at 7km/hr and increasing the speed or gradient as your fitness develops – until you are able to run twice as fast, once your fitness has adapted. HIIT is no more dangerous for older people than other forms of workout. An article published in the Donvale Rehabilitation Hospital in Australia says: 'Elderly individuals who have been medically cleared for exercise are safe to engage in regular HIIT. 'Research suggests there is no increase in serious adverse cardiac events or musculoskeletal injuries when engaging in HIIT compared with moderate intensity exercise.' Benefits of HIIT workouts Saves time 'What makes it appealing to the average working person is that it's time-efficient and effective compared with steady-state cardio such as a 30-minute jog. To get the same calorific effect you'd have to do that for a long period,' says Ignacio Ferran, a trainer at F45 Camden and competing bodybuilder. In other words, it's harder but faster than regular cardio. Improves your heart and lungs Ferran says: 'HIIT training is the most effective way to improve your VO2 max – the capacity to use oxygen – and that has massive links to all-cause mortality. If your VO2 max is healthy, you're going to be healthier.' Good for mental health An international meta study found moderate improvements in mental health after HIIT. The researchers said, 'These findings support the use of HIIT for mental health in the general population.' One element that may contribute to this effect is the sense of being in control and capable. Also the intensity releases a rush of positive brain chemicals. Reduces risk of diabetes HIIT is every bit as good as more time-consuming conventional exercise when it comes to controlling blood sugar. A study carried out in Michigan, US, found, 'Peripheral insulin sensitivity was around 20 per cent greater the day after the final exercise session compared to pre-training.' Helps your brain Research carried out in Shenghang, China, found that HIIT training created small improvements in information processing, executive functioning and memory. Examples of HIIT workouts 4 x 4 Norwegian This requires four minutes of work at 85-95 per cent intensity with a three-minute rest. This needs four rounds and you should choose whatever pulse-raising exercise you are most at home with – running and cycling are popular; anything involving complicated skills may get in the way of the heart workout. Tabata This one is 20 seconds' work with 10 seconds' rest for eight sweaty rounds, carried out at 85-95 per cent intensity – hard but effective. 20:40 x 10 Twenty seconds' work with 40 seconds' rest for a harsh 10 rounds. Emom (every-minute-on-the-minute) You perform a specific number of repetitions and rest for the remainder of the minute once you've completed the task. The 35-minute home HIIT workout by Samuel Quinn This home workout requires no equipment beyond a steely determination to keep going. 1. 20 seconds of squats How to do it: Feet shoulder-width apart, bend your knees as if you're going to crouch and burst up again. Then take 40 seconds of rest. 2. 20 seconds of press-ups How to do it: Hands beneath shoulders, bend your arms until your nose is just above the floor and straighten once again. Keep your back and bottom in a straight line. Then take 40 seconds of rest. 3. 20 seconds of lunges How to do it: Feet parallel, take a step forward, almost touching the back knee to the floor, keeping movement under control at all times. Treat yourself to 40 seconds of rest. 4. 20 seconds of plank How to do it: Keeping your body straight and tensed, lie above the floor, resting on your elbows. This is a static exercise. Do take 40 seconds rest. 5. 20 seconds of burpees How to do it: A combination of press-up and squat. Start from standing position, drop to a press-up before pushing back into a squat, add an optional jump if you're feeling particularly perky. You will probably need the 40-second rest here. 6. 20 seconds of high-knee running How to do it: It helps to place your hands as a target for your knees to reach. The 40 seconds of rest will feel important by now. 7. 20 seconds of mountain climbers How to do it: A combination of press-up and running. Stay in the top of a press-up position and alternate knees to chest. And yes, enjoy 40 seconds of joyful rest. Repeat the full workout for five rounds. HIIT workout FAQs How many days a week should I do a HIIT workout? For a beginner, we recommend one or two; someone well trained could do more but they would still need a recovery day between sessions. 'Because the workout is very intense it's very taxing on the central nervous system. It's difficult to do HIIT on successive days,' says Ignacio Ferran. Is HIIT better than cardio? HIIT is an intense form of cardio. If time-efficiency and calorie burn is your main goal, then it will definitely burn more calories in a shorter time than moderate-intensity or light-intensity. But the need for recovery means that rest is essential, which could have an effect on your overall workout week. 'HIIT is more engaging because it's shorter, but it could affect your performance in your other workouts,' says Ferran. Do HIIT workouts burn fat? Roughly speaking, someone doing a full-on HIIT workout can burn the same number of calories in 20 minutes as they would in an hour of walking up an incline for one hour. 'I can burn 400 calories in 20 minutes if I was doing repeated interval sprints on a treadmill. It's very effective,' says Quinn. For the calories to burn fat, you'd have to be in an overall calorie deficit – that is, using more than you are eating.
Daily Mail
2 days ago
- Daily Mail
Boost your gains! This $28 creatine powder is helping shoppers build muscle and stamina in WEEKS
Daily Mail journalists select and curate the products that feature on our site. If you make a purchase via links on this page we will earn commission - learn more If you're a gym junkie, or just someone looking to get and feel more fit, there are a few supplements that can really help. One thing that's been picking up traction lately is creatine supplements — my boyfriend takes about five grams daily and swears it helps with muscle growth. The Vitamin Shoppe is one place to shop for creatine supplements, and while they have a ton, there is one that is extremely highly rated and priced lower than the competition — BodyTech Pure Creatine Monohydrate Powder. This unflavored dietary supplement dissolves quickly in water and offers 60 servings total. Just mix one scoop (five grams) of this creatine in about eight to 12 fluid ounces of water and drink it either before or after working out. If you're using this on a rest day, make sure to take it before or after a meal. That's the only amount you should be taking — make sure not to take extra, as this might upset your stomach. Creatine is well-loved by athletes as it helps with muscle recovery and soreness post-workouts. It should also help you bulk up, and is even said to increase endurance. My boyfriend, for example, says it has improved his stamina and definitely helped him gain more upper body muscle mass since he started taking it two months ago. While there are flavored creatines out there and even chewable tablets available, this unflavored supplement is the easiest way to incorporate it into your schedule. It is virtually tasteless, so it won't feel like you're actually 'taking' anything. The product is also gluten-free, making this a great option for most of you. The Vitamin Shoppe customers seem to love it too, with many giving it a near-perfect 5-star rating. 'Blends very easily. Husband noticed a positive difference with his legs (he has neuropathy in his legs),' says one shopper. 'I can tell the difference between my bulk when I use this versus other creatine products,' adds another. 'No after taste and the scoop actually gives you 5 or + more grams of creatine. It's accurate unlike most brands where their scoops only give you 2-3 grams. Definitely my go to creatine brand,' says a third. At just $25, this creatine supplement is a great addition to your workout routine. See results in just a few weeks, and recover from your tiresome workouts faster.
The Guardian
2 days ago
- The Guardian
These exercise apps reward steps with freebies – but which ones are worth the effort?
Getting your steps in could do more than just lift your mood: walking is linked to lower rates of depression and anxiety; better cardiovascular health; and improved memory. The NHS says just 10 minutes of brisk walking a day is enough to make a difference. And alongside health benefits, your steps could also earn you rewards such as coffee and other small treats, thanks to a growing number of apps that turn your footsteps into freebies. The government is looking at whether financial incentives could encourage more people to increase the amount they walk and improve their diet. It is now reviewing the results of an official pilot scheme in Wolverhampton where people were given fitness trackers and earned rewards such as money off their supermarket shop. In the meantime we tested some apps that let you swap your steps for stuff. If you are looking for immediate, tangible rewards, Paace is the most straightforward of the bunch. It will not tell you exactly how many steps equal a point, but the points you earn can be exchanged for offers such as money off your coffee, sandwiches, or even a packet of smoked salmon at independent cafes and restaurants (mostly) in London. The app has had more than 98,000 downloads and there are now more than 200 Paace partner vendors. The app sets a daily target of 8,000 steps. It took me about a week to earn enough points to get my first reward – an iced latte for £1 and 90 points – a discount on the £3.70 the cafe normally charges. For this, I walked an average of 14,000 steps a day over that period (I was on a city break for part of it), which gave me just under 100 points. To make a purchase, you add the items to your basket and swipe to 'unlock' the reward. Be careful: you only have 15 minutes to use the voucher after you have unlocked it, so do not make the mistake I almost made and open it too early. In total, I have saved £15.10 and spent just under 500 Paace points (that is the maximum you can store without upgrading and paying for Paace+ at £29.99 a year, or £4.99 a month). When signing up, you have to share personal information, including your name, email address, and phone number. It is also recommended you share location data so you can see what is available locally. You can turn this off in settings and still search for places near you in the map feature, but some features may not work. Jack Blackwell, the owner at Debbie Jo bakery in west London, says Paace has helped increase footfall and attracted new customers to his business. 'I liked the idea of getting people moving. For me, that's always something to encourage,' he says. 'But it's also great for customer acquisition. If someone comes in, you're hoping that customer is finding out about your cafe and coming back. It's definitely driven traffic.' The app has also brought a new kind of customer. 'Paace definitely brings a younger audience, especially people in their 20s, people who are active,' Blackwell says. He adds that businesses can customise the rewards available 'as much as we like', which can help on days where it tends to be less busy. 'On a weekday, if it's quieter I can shift my offering on Paace, which is great for getting people in,' Blackwell says. You must be at least 13 to sign up to this app, which rewards your steps with its own digital currency (Sweatcoin) that you can then spend on offers in its in-app marketplace. The marketplace mostly features promotional offers, such as free trials or 'just pay postage' deals on anything from discounted protein bars and socks to money off yoga subscriptions and fitness gear, rather than straightforward rewards you can claim without a catch. You can also earn daily rewards (up to 21 coins if you build a streak) for watching adverts. Sweatcoin sets a 12,000 steps-a-day target, a goal I usually failed to reach. And unlike Paace, the rewards are not local or particularly immediate. There is also a whole separate crypto-element – 'Sweat', a token you can earn if you opt into its blockchain-based version of the app. I didn't. After a month using the app, I was able to get various free trials, including: a week's supply of magnesium glycinate (though I had to cover the £3.95 postage); free discounts on HelloFresh and Green Chef; a one-month audible free trial for 25 sweatcoins; and 10% off full-priced items at Nike for 130 coins. You can get more if you upgrade to the Premium account for £24.99 a year, or £4.99 a month, which can earn you extra Sweatcoins for your steps. You can also earn daily rewards (up to 21 coins if you build a streak) for watching advertisements. Sweatcoin does not require much from you. Like Paace, it runs in the background, logs your steps and every so often you remember it exists and check how many coins you have got. Whether you will ever actually use them is another matter. Users must input their mobile phone number for verification, and their email address. Sweatcoin says it may also collect data about your contacts, photographs and payment information. This app rewards active commuting, with points for walking, cycling, taking public transport and, in some cases, recycling or attending exercise classes. You can exchange points for vouchers to use on Amazon, Argos and New Look. You can also choose to donate them to charities including Air Ambulances UK and Cancer Research UK. However, there is a catch: BetterPoints only works properly if the local council or a partner organisation is running a programme in your area. Participating councils include: Newham and Southwark in London; Sheffield; York; Oxfordshire, Leicestershire, and East Dunbartonshire, Wrexham and Deeside. If you are in an active area, you will earn points for specific activities – such as tracking a walk with GPS (rather than steps), scanning a QR code on a council recycling bin, or checking in at a participating gym. In other parts of the country, you can still track your activity in the app, but you will not earn redeemable points. You may still be able to enter prize draws. You can turn on tracking so it logs your trips automatically, but it is not always accurate. For example, it recorded a cycle on an e-bike as a car journey, and you cannot edit it after the day is done – so it is worth checking regularly if you are trying to earn points. Unfortunately, my borough is not on the scheme, which means all I could do was track my walks without benefiting financially. When signing up, you share your name, email address, year of birth, location, and postcode. You have to allow location tracking, and must be at least 13 years old. All of the apps ask for – and collect – information about you. Dr Maryam Mehrnezhad, a reader in the information security department at Royal Holloway, University of London, says that the tradeoff is simple: you are paying for the app's free rewards with your personal data. 'These companies may use it for various things. For instance, your data – like where you walk and how often – is used for targeted ads. Or when you redeem a reward or a discount from a brand, the app gets paid a commission,' she says. 'They can also sell large amounts of potentially anonymised data to other companies. This helps those companies understand big trends.' Mehrnezhad says users should be wary of how their health and location data is being used. 'While apps claim to use anonymised data, it can often be re-identified to reveal sensitive information about your routines, like where you live and work. 'This data is highly valuable and can be used to create detailed profiles for targeted advertising or other commercial purposes, and it also creates a risk of a data breach, which could expose your health information and personal locations to hackers,' she adds. Users can limit the data that walking apps collect by managing their phone and in-app settings. 'One effective way is to adjust app permissions on their device, such as setting location services to 'Only While Using the App' to prevent background tracking,' Mehrnezhad says. However, she notes that this may affect the usability of the app. 'You must decide if the benefits are worth these risks. I personally have a problem with any app that wants to know my location at all times,' she says. Other apps and companies also offer rewards for getting fit and staying healthy. They include: The health insurer Vitality, which offers policyholders the chance to earn points when they get active – such as when walking every day or going to the gym. Points unlock weekly and monthly 'Active Rewards'. For example, earn 12 activity points in a week and you can choose either a weekly 'reward' at Caffè Nero (a free drink or 50% off one, depending on the plan you have), plus 25% off a meal at Itsu; or 50% off an Odeon or Vue cinema ticket. A workout at a participating gym could earn you five points, a 5km parkrun earn you eight. You'll need to download the app and connect your phone or fitness tracker. The retailer Decathlon lets customers earn points and turn them into vouchers for use online or instore. On top of 10 points for every £1 you spend at the retailer, you can earn 150 points a week by taking part in 150 minutes of sport. This involves logging your sport activity via a connected app such as Strava, Garmin or Kiprun. You can also earn points by sharing product reviews on items you have bought. For 2,000 points, you get a £3 Decathlon voucher, while 6,000 gets you a £10 voucher. Biscuit is an app for dog owners that lets you earn points – called Biscuits – by tracking your dog walks and completing 'wellbeing badges' (for preventative care such as flea and worm treatments and vaccinations) and challenges. You redeem your points for vouchers at brands such as Costa Coffee, Tesco, Amazon and Nando's. The basic version of the app is free, but the paid-for version (from £3.99 a month) 'unlocks 5x faster Biscuit earning'. A spokesperson says a user of the paid-for version can earn enough points for a coffee 'in as little as 23 days' by tracking their walks.
