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The five components of fitness include muscular strength, flexibility, body composition, muscular endurance and cardiorespiratory endurance. These components will outline your overall physical fitness level.

If you understand your overall fitness level, you are one step closer to building a fitness programme to achieve your health goals.

This blog article will tell you about the five components of fitness, why you need to know them and how you can incorporate them into your exercise routine.

1. Muscular Strength

Muscular strength refers to the force your muscles can produce. This involves the power you need to move and lift objects. Improving your muscular strength will help you develop stronger bones, maintain weight, manage chronic conditions, and enhance your quality of life.

How do you increase your muscular fitness? It would be best if you focused on weightlifting and core exercises. Download our free gain strength programme to start your muscular strength training.

2.Flexibility

Flexibility is the measurement of how much each joint or group of joints can move without any pain.

Most physical exercises require a certain level of flexibility. So, ensuring your body is flexible will help you easily perform various exercises. Flexibility also helps with reducing the risk of injury and pain.

To increase your flexibility, you must practise regular stretching before and after exercising. If you download any of our free personal training plans, we have included stretching exercises you can practise for all the five components of fitness.

3. Body Composition

Your fat mass, lean muscle mass, bones and organs make up your body composition. Basically, it describes the ratio of fat mass to fat-free mass.

Nailing down your body composition will help you live a healthier lifestyle and help you understand what you need to work on to improve your physical fitness. Use a BMI calculator to determine this.

4. Muscular Endurance

Muscular endurance evaluates how your muscles perform under continuous strain and fatigue. Improving your muscular endurance is important for you to endure long exercises without feeling tired.

Exercises like weight training, isometric exercises (engaging your muscles without movement, for example, planking) and extending your training time will improve your general endurance, allowing you to do more, and achieve your fitness goals more quickly.

Why not download our free kettlebell programme to get started on weight training?

5. Cardiorespiratory Endurance

Also known as cardiovascular endurance, this fitness component measures the amount of oxygen your heart and lungs can produce to fuel your body during strenuous exercise.

Great cardio fitness allows you to do different exercises or activities for longer, as your lungs and heart deliver the right amount of oxygen to the parts of your body that need it.

Have you heard about the latest fitness craze?

Bungee fitness is a high-intensity yet low-impact workout that mixes bungee and HIIT-style exercises.

No, not an actual bungee jump or exercises in the air whilst you drop 100 meters.

Basically, you’re fastened into a hardness with a rope attached to the roof where you perform a series of exercises for 45 minutes.

Who started bungee fitness?

Bungee fitness originated in Thailand. According to Health Care Studio, Amand Paige trained at the Stories To Tales Theatre in Bangkok and held the first certificate for the exercise. Now, it’s popular worldwide.

Is bungee fitness a good workout?

Perfect for cardio and strength training, this fitness exercise is gentle on your joints. It’s also a great core exercise that improves your strength. Not to mention increased balance and coordination.

Additionally, it’s a fun alternative exercise that challenges the five components of fitness all at once due to the elastic resistance.

This full-body workout is unfortunately not advisable for people who suffer from spine, shoulder and neck injuries. It’s also not advisable if you’re pregnant.

Is bungee fitness hard?

Bungee fitness is certainly not a difficult exercise. In fact, it’s ideal for everyone, unless you suffer from the above-mentioned injuries.

It’s especially good for people who suffer from arthritis as it’s more of a softer impact on the joints.

So, if being suspended from the ceiling doing a series of exercises sound fun to you, then this exercise is definitely one to try.

What does a typical bungee fitness class look like?

According to the Independent, throughout the entire bungee fitness class, you will perform a series of bodyweight exercises such as lunges, press-ups, and squats. This will all be done in a sequence – similar to a dance routine.

Once you’ve got the hang of the basic exercises, you’ll move on to doing twists and jumps.

Take a look here to see it all in action.

Where can I join a Bungee Fitness class?

There are several studios across the UK. You’ll mostly find these classes in studios, gyms or fitness centres. Simply search ‘bungee fitness classes near me’ to find your nearest class.

Want more fitness news and trends? Stay tuned to our blogs for more!

Exercise isn’t just good for your body. It’s also good for your mind.

In fact, exercise also improves mental health and well-being. According to Mental Health UK, people who exercise regularly are 30% less likely to suffer from depression. So if you’re feeling low, there’s no better time than World Mental Health Day to enhance your body, mind and soul.

What is World Mental Health Day?

World Mental Health Day is an annual celebration of mental health that takes place every year on the 10th of October. The day aims to raise awareness of mental health issues and the importance of good mental health.
The first World Mental Health Day was held in 1992 when the member countries of the World Federation for Mental Health (WFMH) agreed to observe a common date for this day. Since then, it has grown into a global event involving millions of people.

How to improve mental health through exercise

There is a saying that “exercise is the best medicine.” It’s true! Exercise releases endorphins and other neurotransmitters that make you feel good. It ultimately makes you happy, and healthy and addresses mental health issues such as depression and anxiety.
Exercise is also great for managing stress and improving sleep quality. And as physical activity tends to be a weight-bearing activity (meaning it increases bone density), it can also help you manage your weight!
It’s important to remember that everyone’s body responds differently to exercise – and we all have different goals for our workouts.

Find your happy pace.

We understand how hard it can be to get into the workout groove – so don’t overdo it! Start at your own pace.
As we mentioned, everyone has different needs and abilities, so don’t be afraid to try something new. And remember: exercise is not only a great stress reliever but can be a confidence booster.
If you need help starting out, check out our post on How To Fall In Love With Fitness Again – it has many recommendations for workouts that are perfect for any experience level.

Set yourself a challenge

One of the best ways to motivate and encourage yourself is to set a challenge, whether it’s running a 10-mile or learning how to do a new exercise.
Many online resources can help you set goals, track your progress and stay motivated. Check out our personal training plans.
Take some time today to think about what would be meaningful for you and make it happen!

Don’t worry, be happy.

Getting started with exercising can be daunting, especially if you don’t have a routine already established. If this sounds like you, don’t worry. There are various ways to make the transition easier on yourself! Here are the Top Tips On How Exercise Can Improve Your Wellbeing.

To most people, it’s not a surprise that exercise is good for your physical health. But did you know that improves your mental health too? Physical activity can help with self-confidence, sleep and focus, contributing to better mental health. It can also make you happier by releasing endorphins in the brain and reducing stress hormone levels.

So what are you waiting for? Celebrate World Mental Health Day by starting to promote exercise routines. Whether it’s a walk around the block or a quick workout, keep your mind in shape by keeping your body active!

Having a passion for fitness is one thing but turning it into a career brings about some questions, the important one being, ‘how much money can you make as a professional personal trainer?’

Of course, anyone who wants to get started in the fitness industry wants to earn the big bucks. However, a range of different factors can impact how much you earn, such as certifications, experience and the gym you choose.

To give you an idea, according to Indeed, the average salary for a personal trainer in the UK is £28,510 per year.

But let’s look at the differing factors in detail:

Certifications:

Your certifications as a personal trainer will determine your possible earnings. Naturally, the more certified you are, the more knowledge and expertise you can share with clients.

Whether it broadens your client list or allows you to offer more to your current clients, these will help you scale your salary.

The quality of your personal training certifications matters as well. Depending on who regulates it, this will affect your credibility as a PT and, ultimately, your earnings. When choosing your certifications look out for one that is affiliated with OFQUAL, VCTC, REPS, NCFE.

Experience:

As you gain more experience as a personal trainer, you will either be offered more by your employer, or you can charge more if you’re a freelance personal trainer.

Understandably, people will pay more for someone who has been in the game for a long time.

For example, according to Jobted, a personal trainer with 10-20 years of experience can earn on average £56,600 compared to someone with 4-9 years experience who would earn £34,300 on average.

Gym:

The gym you decide to support your personal training career will determine your salary. All gyms have different payment structures.

It’s important that you research these when deciding what gym you’d like to work for.

Normally, there are three types of payment structures, which would either be a 100% commission as you would be considered to be ‘freelancing’, a training rate and a bonus for the sessions completed.

Plus, you will need to consider if the gym you choose will charge to rent their equipment.

For example, a personal trainer at Virgin Active is paid a set hourly rate, making this salary quite competitive. Additionally, PT’s don’t have to rent equipment.

All things considered, try not to focus on the numbers. Everyone’s journey to becoming a personal trainer is different. As you can see, there are many other factors that can determine your salary as a PT. However, being mindful of these factors can help you shape your PT career to become precisely what you have dreamed of.

If you ever need advice on where to start your career as a personal trainer, get in touch with our friendly team who have been there and done that.

It’s National Fitness Day on Wednesday, 21st September 2022, in the UK. The most active day of the year!

Whether you’re a fitness fanatic or looking to add it to your daily routine, #FitnessDay aims to support, guide and grow the fitness community in Britain.

Why? Because as fitness professionals, we believe that fitness unites us on both a physical, social and mental level.

Fitness is more than just about leading a healthy lifestyle. That’s why National Fitness Day aims to show people that. It’s a day where fitness lovers can celebrate and showcase what fitness means to them, as fitness motivation is different for everyone.

In 2021, the UK saw a record-breaking 22.7 million brits active on the 10th anniversary of National Fitness Day.

Plank-offs, yoga and pilates classes, treadmill challenges, high-street HIIT classes, dance-offs, mass walks, and virtual exercise classes have all been seen before, and we anticipate seeing many more this year.

National Fitness Day brings people of different ages, backgrounds, and abilities together for a day full of physical challenges designed to boost confidence in both physical activity and one’s body.

It might be overwhelming to figure out how to approach fitness, so this event is a terrific way to inspire everyone to get in shape and make better decisions.

For fitness gurus, personal trainers and sports professionals, National Fitness Day is an excellent opportunity to share their knowledge and passion for physical activity.

Since our well-being and health are so important, spreading awareness and reminding everyone to prioritise fitness is vital.

National Fitness Day 2022 will mark the 11th anniversary of this campaign, which is set to break even more records! Join the movement and celebrate National Fitness Day this year.

Why not host an event to celebrate the occasion? Get involved whether you’re a fitness trainer or not, don’t forget to use #FitnessDay when sharing your day on social media! Check out our free training programmes, which focus on boot camp, circuit training, strength and conditioning, kettlebell and weight loss which you could use to plan your session for the special day!

If you have a passion for fitness and want to build a career in pushing others forward into the fitness world, get in touch for a professional qualification with PT Academy today.

Most gyms have the basics, but we’re here to show you who you can rely on for the best equipment, in the best locations with the best perks – because when you are paying for a gym membership, you expect nothing less, right?

As gymgoers and health fanatics who qualify as personal trainers to lead health clubs worldwide, we wanted to share our knowledge with you.

Here are the best gyms in the UK today:

1. FitBox

If you are local to Birmingham then there’s no better gym than FitBox, its aim is to always keep the family and community at its heart and one of its key core values. With something for everyone, we ensure the environment is safe, friendly and fun.

They offer a fusion of different classes, bespoke personal training sessions, dedicated women-only times and even exercise classes for children.

FitBox has a variety of different memberships and personal training packages, check them out here.

2.Virgin Active

Anyone who thinks of a gym will most likely imagine Virgin Active. As a world-leading gym with locations all around it and a massive 1.4 million members, you can easily join this gym with confidence, knowing that you’ll get what you pay for – £45, to be exact, depending on the location, of course.

From cutting-edge equipment to qualified personal trainers and fantastic facilities, it’s a gym that will not disappoint.

They now have online memberships, Virgin Active+ as well, starting from £9.99.

3.PureGym

PureGym has become a go-to for most gym-goers. With memberships starting at £9.99 (depending on your location), it’s understandable why it’s one of the biggest gym chains in the UK.

What makes their gyms so great? For starters, they have 190+ gyms nationwide that are open 24 hours a day, 7 days a week. Along with high-quality facilities and over 500 classes, you’re not tied to a contract, meaning you can leave when you want.

4.Everlast Gym

Originally from the Bronx, born in 1910, Everlast Gyms have clearly made a name for themselves. And with over 70 gyms across the country, they are a big contender in the fitness industry.

Powered by elite personal trainers and fitness instructors with revolutionary fitness classes, Everlast Gyms will help you achieve your fitness goals.

With memberships starting at £30, you’ll have access to groundbreaking facilities that support your physical and mental wellbeing, with classes ready to take your fitness to the next level.

5.JD Gyms

Yes, the sports brand JD Sports has fantastic gyms around the country. Despite its low-cost membership of £19.99, you will most definitely get a high-cost feel with their premium facilities.

With over 75+ gyms nationwide, offering a no-contract sign-up and 300 classes plus industry-leading equipment, they are serious when it comes to fitness that’s world-class yet affordable.

6.David Lloyd Clubs

David Lloyd Clubs are extraordinary health clubs that are much more than just a gym. It’s one of the largest clubs in Europe, with 126 clubs in nine countries, 100 of them being in the UK.

From their luxurious facilities and spacious training areas to their revolutionary equipment and expert personal trainers, working out here will simply be a pleasure.

The prices vary depending on whether you choose a standard or flexible membership and what type you choose. However, you are looking at a minimum starting price of £94.50 for an individual, but couple rates start at £77 monthly.

These are by are the best health clubs in the UK. So if you’re looking for a gym you know you will love, look at the ones we mentioned above. They are popular and world-class.

Our personal training graduates have access to potentially work at these chains and many other major chains across the country. Find out more here.

Today, we’re sharing the ins and outs of how to become a personal trainer.

This is your guide on how to start your new career as a PT. Unless you already know that personal training is for you and want to get the ball rolling, get in touch about our Level 3 Diploma In Personal Training.

The amount of information on how to start personal training can be confusing. That’s why we’ve outlined a 5 step plan you can follow to become a fully qualified personal trainer, which is:

1. Identify Your Goals

So, you’ve decided that you want to become a PT. But what are your passions in fitness? This will help outline the goals that will help you become a PT. A simple way to set your goals is to think SMART:

Specific – Keep your goals well-defined, clear and concise.

Example: ‘I want to enrol for a personal training course by the end of October to start working as a PT’

Measurable – Making your goals measurable will hold you accountable for the actions you need to take to achieve them.

Example: ‘I want to become my own boss by starting freelance personal training to make £50 per hour’

Attainable – Ensure your goals are realistic to what you can personally achieve.

Example: ‘When I qualify, I want to gain 3 new clients within 3 months’

Relevant – Make sure your goals help you maintain consistency with your career.

Example: ‘Once I’ve worked as a PT for 6 months, I will increase my rates’

Time-bound – Set a deadline for when your goals need to be accomplished.

Example: ‘I want to find a further 3 clients by the end of August’

2. Invest In A Recognised Course

Searching ‘how to become a personal trainer’ online can present a mountain of results that are hard to navigate. You need to invest in a qualification that industry-leading experts recognise. On your search, ensure personal training courses have affiliations with exercise public registers, regulators and awards. At PT Academy, we’re affiliated with OFQUAL, VTCT, REPS, NCFE and YMCA Awards.

A recognised qualification will carry your professional reputation as a personal trainer. These affiliations also ensure that you get qualifications that will support, guide and guarantee your success in personal training.

3.Qualify As a PT with Level 2 & 3 Certificates

Once you’ve set your smart goals and identified a recognised course, you’ll need to qualify as a PT.

Firstly, you need to set the foundation for your PT career by completing your qualifications. Are you wondering what qualifications do personal trainers need? You’ll need to complete a level 2 certificate in gym instruction and a level 3 certificate in personal training. From there, you can specialise in specific areas by taking a CPD course to enhance your skills and develop your career.

4.Get Your First Job As A PT

Once qualified as a personal trainer, it’s time to get on the job market. Luckily if you’ve chosen a recognised personal training course, they will assist you in landing a job in a hired club, assist in freelance work in a club or set you up to become an independent personal trainer.
Most reputable courses will have partnerships with leading health clubs, which will help put your foot in the door.

5.Keep Learning & Growing

To stay relevant and ahead of your competition, you must keep up with the industry. The world constantly changing brings about new opportunities for personal trainers.
CPD courses are a great way to develop your professional personal training career.

Want to learn more about how to become a pt? Check out our wide range, of course offers to launch yourself into becoming a personal trainer today.

England are Women’s Euro Champions! It’s finally come home, thanks to the Lionesses, who put up an incredible fight to the top, beating Germany 2-1.

Not only did they win, they broke records and written history but formed a legacy that breaks the stigma that women can’t or shouldn’t play football.

The euro champions final hosted at Wembley stadium saw a record-breaking 87,192 people – the highest attendance for both men and women. It’s also England’s first big international win since England’s men’s won the World Cup in 1966.

Not to mention it’s been the most watched Women’s Euros in history.

Gary Neville congratulated the team, saying, ‘What the @Lionesses have just done is amazing and so damned bloody hard to do. A seismic moment for Sport in this country! Well done to you all.’

The Queen also sent a warming message, ‘My warmest congratulations, and those of my family, go to you all on winning the European Women’s Football Championships. It is a significant achievement for the entire team, including your support staff.

The team have truly highlighted their determination and spirit throughout the entire championship, getting the country and the world eagerly watching. They’ve further broken the stigma around women in sports, inspiring and letting the country know that women, too, can compete in one of the greatest sports in the world!’

This is a great chance for the UK and the world to reflect and support this growth in women by further breaking down barriers that hinder women from engaging.

Did you know only 44% of girls in secondary school are offered to play football for PE?

As an incredible sport to increase your physical fitness, besides the fact that it’s fun to play and watch, girls and women should have a fair opportunity to take part in the football culture, which is an integral part of the English culture.

This win has highlighted the changes needed to ensure that future generations of women footballers carry on this legacy that’s just been built.

Watch the highlights here.

Whether you are new to the gym or a fitness freak, finding the motivation to exercise in the hotter months can be a challenge – especially after a full day’s work.

For the first time, the MET office forecasted 40°C in the UK this month leaving everyone feeling more exhausted and demotivated to turn up the heat at the gym.

The sweat is on times one hundred, making it an unpleasant experience when training outside or in a gym with no air conditioning.

To beat the heat, we’re rounding up five tips to keep cool and motivated to go to the gym this summer:

1. Set your goals

What do you want to achieve? Do you want a summer body? Are you looking to shred a couple of pounds or gain some muscle? Write it down in your diary or notes on your phone. However you make a note of it, doing so will help you understand your motivation to keep pushing forward.

Set yourself SMART goals, which are:

• Specific
• Measurable
• Attainable
• Relevant
• Timely

It’s a self-reminder of why you started training in the first place!

Next, plan a week ahead. Set out exactly what you need to do to achieve your goals. For example, if your goal is to lose a couple of pounds, your exercises will need to be more cardio-focused, like indoor cycling.

2. Stay Hydrated

In the summer months, your body loses more fluid due to the heat. Plus, you lose about one to two litres of fluid whilst exercising. So, the more you exercise, the more you need to drink.

Drink water before, during and after your workout to avoid dehydration. Keep a large 2-litre water bottle with you. This will help you to have easy access to water and remind you to drink!

3. Change Your Routine

Switch up your gym time. Temperatures are much cooler in the early mornings and later evenings, which will make it easier for you to train.

However, if you can’t change the time you usually train, ensure you wear light-coloured summer workout outfits with a breathable, thin fabric.

4. Workout With Friends

Get a mate or two to tag along. Whether you both have the same goals or not, it will be easy for you to motivate each other to hit the gym.

Start a group chat and invite your friends to join you. It can also be a great way to catch up during the week.

5. Get A Personal Trainer

Personal training can be costly, but it will keep you motivated. Not to mention, having a qualified personal trainer by your side will not only ensure that you keep to the goals you’ve set but will also give you expert advice on how to train in the hot weather.