New Balance logo next to UoB Sport & FitnessCategoriesStudent News

Time for a new look: New Balance x UoB

TIME FOR A NEW LOOK: NEW BALANCE X UOB

This year saw the University of Birmingham kit project being taken on by New Balance, a multi-year partnership for the supply of all our playing kit, training wear, leisurewear and sport staff uniform. This was an incredibly exciting step for the University – not only were we able to bring this global brand to our students, but it meant a new look, especially for the teamwear. 

Traditionally, our gold lion directly from the University crest has been synonymous with Sport, and this very much still plays a part in our identity – our teams, athletes and participants are Birmingham Lions, and we are extremely proud of being part of that Pride. But, when this opportunity presented itself, we knew it was time to design a kit that felt representative of everyone on campus – however sporty or not you are. Because we are one community, and we wanted to create a kit that connected the whole campus, and everyone who is a part of it.

 

It was important to us to honour the history of the red from the University crest for the teamwear, ensuring our players can stand out proudly on game days. But how to ensure that people would want to be a part of the community and don the kit, even if they weren’t competing?

 

After a number of ideas and designs, working with elements like the lion, the University skyline, and Old Joe, it was clear that one iconic building stood out and was a fondly-regarded symbol of the campus – our clock tower. As any UoB alumni will proudly attest, Old Joe – named after Joseph Chamberlain, the first Chancellor – is the tallest free-standing clocktower in the world, and will probably be the first thing people say when offering facts about the University’s story.

 

This is how the patterned design on our teamwear came to be. A geometric representation of the clock face is repeated across the bottom half of our kit – in a subtle nod to our campus.

For those not playing for a club, a leisurewear range – comfortable loungewear to wear anywhere – is also in the pipeline. Stay tuned – we will be announcing when this is available to buy soon!


We are excited to be working with their product design team on other projects, focusing on specific designs for key underrepresented groups. All in all, it’s a very exciting time to be part of the Pride and we are delighted to be partnering with this global brand.

Volunteer Becki sits on giant letters spelling #B2022CategoriesStudent News

Five Minutes With: Becki McWhinnie

FIVE MINUTES WITH: BECKI MCWHINNIE

We caught up with alumnae, staff member and Birmingham 2022 Commonwealth Games volunteer Becki McWhinnie, to find out what it was like to be behind the scenes of the city’s biggest sporting event ever!

Q: What’s your current role at the University? 

 

A: Club Development Manager for UoB Sport & Fitness – this means I manage the student sport side of things, including our 56 sports clubs!

Q: Why did you choose to volunteer for the Games? 

 

A: To get involved with a unique experience on my doorstep. I didn’t want to have the fear of missing out and wanted to be as involved as possible! I played cricket when I was at the University and it is still my favourite sport, so to have the chance to be a part of that at an international level was too good to miss – especially as I used to play at Edgbaston where the event would be! 

Q: What role did you have? What were you expected to do? 

 

A: I was a Field of Play Team Member at Edgbaston, supporting the grounds staff in making sure the field was up to scratch for the players. This included things like laying out the (very heavy) boundary rope, checking access to the pitch and putting the covers on when it rained.

Q: Where were you based? 

 

A: Mainly at Edgbaston Cricket Ground. It was great because you got to know a few of the other regular volunteers, but also met new team members every day, so it was very varied. 

Q: Did you get to see any of the Games as a spectator? 

 

A: Yes! I was lucky enough to get tickets for hockey, diving and netball. Hockey was my favourite experience by far, watching players and spectators come from all over the word and marvel at the beauty of campus. I was very proud to be a part of it both from the volunteer side and from the alumni / staff side! 

Q: How was the experience? What are your favourite memories? 

 

 

A: Amazing. Being on pitch side during the India- Pakistan game was unbelievable. Two teams with the best supporters created the most amazing atmosphere. 

Q: Do you have any unusual/amusing stories of things that occurred?  


A: I did sustain a very impressive bruise from the boundary rope at one point – it is so heavy that you need a number of people to move it in sync, so if someone is out of time and you lose your hold it gives you a bit of a bump! 

Q: How did it feel to know your place of work was hosting the Games, and many of your colleagues were involved? 

 

 

A: It made it feel so much like we were a part of it, and felt like sharing something special with everyone. Seeing so many people you recognised when walking around campus as a volunteer or staff make it feel like such a great community. 

Lachlan Moorhead with his CWG gold medalCategoriesStudent News

Five Minutes With: Lachlan Moorhead

FIVE MINUTES WITH: LACHLAN MOORHEAD

Student, Judoka, and now Commonwealth Games gold medallist – we spoke to UoB Business student Lachlan Moorhead about his incredible experience at the Birmingham 2022 Commonwealth Games. Sport Scholar Lachlan fought off some tough competition to win University of Birmingham’s first ever Commonwealth gold medal for Team England.

Q: Looking back to the summer, has the medal win sunk in yet? 

 

A: I think my title has sunk in. It’s hard to say, it’s not like us judo fighters get time to ‘smell the roses’ – as soon as we were finished with the Commonwealth Games we were straight into qualification for the Paris Olympics. Better never stops!…


Q: Tell us about your expectations and hopes going into the Games. How had your training and warm-up competitions gone? Did you have any injuries to deal with? 

 

A: Going into the Commonwealth Games I was hoping to win. I wasn’t the favourite, but I drew confidence from my training, and how I’ve faired against the top athletes in the Commonwealth in training. My warm-up completions were very tough events in Europe and Asia, so it’s safe to say I was ready for a challenge. Regarding did I have any injuries… I’m a judo player, so I probably had hundreds! I think I fought with so much tape on my right hand it was completely immobilised!

Q: What are your memories of the judo competition? Were you nervous? Any tense moments during the competition? 

 

A: My memories of the competition are some of most intense but best memories I have. I was nervous throughout the whole build up, and the nerves on the day were (almost) unbearable. But this pressure was a privilege, and I knew I would perform the best under the pressure. The most stressful moment of the day was the first round, where I was 5 minutes into golden score (extra time) before emerging victorious. I was a fine margin from going home empty handed. 

Q: How have you balanced your University work with your training and sporting career?

 

A: I have managed to balance my university studies and sporting career with great difficulty and commitment. I work long days, training throughout the morning and afternoon and studying when I am home. Perusing both endeavours has given me a resilience I can’t imagine getting from anywhere else. That being said, without the support of UoB Sport Scholarships and the well-being department in the business school, I would not have been able to achieve what I have. Their interest, understanding, and flexibility is the main reason I am able to continue my studies whilst perusing my sporting dreams. For that I am very grateful. 

Q: What’s next for you?

 

A: What’s next for me is to work towards the Paris Olympics. I’ve beaten the fighter in the world top 10 and I’ve broken the top 25 myself. My goal is to win a medal at the Paris Olympics. I’ve trained full-time since I was 18, and I believe if I continue on this trajectory of commitment and sacrifice to the sport, then the sky is the limit.

Man working out in gym on machineCategoriesPhysiology Psychology

Easing back into exercise

Returning to exercise after lockdown

For many of us, the re-opening of the fitness facilities has meant an eager return back to our pre-lockdown workout routines, whether that’s in the gym, pool, squash courts or classes. But is rushing back to what you used to do, good for you? We picked the brains of Sport & Fitness’ experts, Psychologist Christian and Fitness Instructor and Nutritionist Peter, to seek their advice on how to safely ease back into our exercise routine.
Christian Pszyk, Psychologist, says that when elite athletes return to training following injury, a break in the season or another change in circumstance, the key aspect of readjusting to the ‘new normal’ is the management of psychological and emotional expectations, and the same principle applies for anyone who is returning to training after a break.

Typically, our brains are programmed to try and attain our optimal or best performance, regardless of the context of the situation. So, when there are sub-optimal results, despite extenuating circumstances, it creates an automatic response of disappointment, potential dejection and demotivation as our innate experience is that we are always improving, and immune to setbacks.
In order to combat this, the key aspects to bear in mind are those of context and goals. Focusing on the context of your situation helps to create and maintain a realistic perspective, while setting out some simple short-term goals will support structure and the feeling of achievement while you slowly start to find your feet again and build up to your own optimal performance.

Peter Antonio, Fitness Instructor, also recognises that stepping back into the world of exercise after an extended period of time off can feel daunting. You may feel lost as to where to begin, or fear injuring yourself due to a few lazy evenings with no motivation, binging the latest Netflix series!

Fortunately there are ways to get moving again, and step into those running shoes, or in to the gym/pool, without hurting your ego or physical self.
Whatever your pre-Covid state was, know that if you are returning to exercise after being quite inactive, then it is unlikely that you are going to return to the same strength and fitness levels.
Knowing this ahead of time can help mitigate those fears that may come from being unable to swim as fast or lift as much weight, as well as reduce the chances of injuring yourself.
If you approach stepping back into exercise as a gradual process, initially reducing both the volume and intensity you were previously at, then this will allow the body and mind to return to top notch form within minimal risk of injury.
There is a bright, gleaming light not so far ahead which we all need to remember however… that the fitness and strength we once had will come back quicker this time round. You are not starting from zero again, so avoid thinking that all the work you have previously put in was a waste, as this is not the case.
Try to maintain consistency, use and speak to the professionals who work in your respective sport (lifeguards, gym instructors etc), and remind yourself of why you are doing this.

Our experts’ top tips: in summary:

  • Focus on the context of your situation to help create and maintain a realistic perspective of your goals
  • Accept that your fitness levels may have deteriorated and therefore don’t push yourself – work up gradually
  • If you’re unsure, chat to the staff in Sport & Fitness to get their advice
  • Remind yourself of your goal, and why you’re doing this!

We hope you have returned to exercise with us safely and confidently, and would love to hear your stories about getting back to the facilities after the break as well as any feedback, so please do let us know by completing the feedback form on the website, or emailing [email protected]

CarbsCategoriesNutrition

Carbs: getting the facts straight

Contrary to popular belief, carbohydrates are not the enemy! When you’re being active, it’s important to consume carbohydrates as part of your diet to provide energy for training and to aid recovery. In this article UoB Sport and Fitness Nutrition Intern, Sam, talks to us about some of the different types of carbohydrates and provides guidance on carbohydrate consumption surrounding training. As a result of the government’s new guidelines surrounding Coronavirus you may find yourself exercising less. However, carbohydrates remain an integral part of your diet, and the following information will help you to tailor your carbohydrate intake to your current exercise levels.
 

What is glycaemic index?

Glycaemic index (GI) refers to the speed at which carbohydrates are digested and absorbed into the body. Carbohydrates are ranked on a GI scale of 0-100, dependent on the rate at which they raise blood glucose (sugar) levels.

  • Glycaemic index of 55 or less = low GI
  • Glycaemic index of 56-69 = mid-range GI
  • Glycaemic index of 70 or more = high GI

DID YOU KNOW?
The riper a fruit or vegetable is, the higher its glycaemic index!

White (simple) carbohydrates like white bread or pasta tend to have a higher GI, causing a rapid spike in energy levels. Wholegrain (complex) carbohydrates tend to have a lower GI, meaning glucose is absorbed into the blood stream at a slower rate. It is advised to consume wholegrain carbohydrates the majority of the time, as these provide ‘longer lasting energy’ and contain more fibre and nutrients.
EXAMPLES OF LOW GI BREAKFASTS

  • Porridge, Bran flakes, Muesli, Wholegrain toast

EXAMPLES OF HIGH GI BREAKFASTS

  • Cornflakes, Coco pops, Cheerios, White toast

 

Carbohydrate fuelling before exercise

The amount of carbohydrates you should consume before exercise is dependent on the timing of carbohydrate fuelling. If you’re eating more than 2 hours before exercising, it is recommended that you consume around 100g of low GI carbohydrates. Examples of these include porridge, wholegrain pasta, and bran cereals. If you’re eating less than 1 hour before exercising, it is recommended that you consume around 50g of high GI carbohydrates. White rice, white pasta, and sports drinks are examples of high GI carbs. If you currently consume very low levels of carbohydrates before exercising it is important that you gradually work up to higher levels to limit any stomach discomfort as a result of a sudden dietary change.
It is worth noting that these values (and the recommendations throughout this article) simply provide a guide to carbohydrate fuelling, and the exact amount you require will be largely  dependent on you as an individual and your sport.
 

Carbohydrate fuelling during exercise

During exercise lasting 1 hour or less, for example going on a run, consume up to 20g of easily digestible carbohydrates (e.g. glucose – the main source of energy for humans). Carbohydrate mouth rinsing involves swilling a high carbohydrate solution around your mouth for 5-10 seconds and then spitting it out (similar to how you would use mouthwash). This appears to improve performance in short duration, high-intensity exercise. This may be a result of the brain linking oral carbohydrate sensing to motor output. Mouth rinsing tricks the brain into thinking carbohydrates are being consumed, causing the brain to send motor signals which activate more muscles. The effects of mouth rinsing are more pronounced when athletes perform while fasted.
When exercising for longer durations, it is crucial you take on carbohydrates to maintain energy levels. During exercise lasting 1-2 hours, consume 30-60g of easily digestible carbohydrates (e.g. glucose). During exercise lasting over 2 hours, consume 60-90g of easily digestible carbohydrates from multiple sources (e.g. glucose and fructose). Glucose and fructose enter the blood stream in different ways, meaning blood glucose levels increase at a greater rate (fructose is converted to glucose in the liver). Check out some of the carbohydrate content in a few foods below:

Source Grams of Carbohydrate
1 Cliff energy bar 42g carbs
1 energy gel sachet ~20-30g carbs
1 Lucozade sport 32g carbs
1 bananas 30g carbs
4 slices malt loaf 50g carbs
1 pint chocolate milk 50g carbs
100g oats 66g carbs
10 dates 50g carbs
75g pasta 56g carbs
75g rice 60g carbs

 

Carbohydrate fuelling post- exercise

Following exercise, ensure you consume a snack/drink containing carbohydrates ASAP to begin the recovery process immediately. You should also eat a larger snack or meal 1-2 hours post-exercise containing carbohydrates. The higher the intensity or longer the duration of an exercise session, the more carbohydrates you will require for recovery. It is important to recover properly after exercise, in order to replenish the body’s glycogen (energy) stores and reduce the likelihood of fatigue in following training sessions. Fatigue can lead to underperformance and injury! If you need to recover quickly after training (e.g. if you have another training session that day), consume carbs with a high glycaemic index at regular intervals post-exercise. Remember that it is also important to have 20-30g of protein post-exercise to aid the growth and repair of muscle.
 

How can I incorporate a variety of carbohydrates into my diet?

 

01.04.20

oranges, apples, limes and bananasCategoriesNutrition

How diet can optimise immunity

You cannot ‘boost’ your immune function through your diet, however your diet can be used to optimise and support the normal functioning of the immune system. Many nutrients are involved in supporting immune function, and therefore a healthy and balanced diet that includes a wide variety of different foods is key. Read on to hear from Nutritionist Caroline about what the role of diet is in optimising immune function.
The following nutrients are of particular importance for the immune system to function optimally, and therefore you should ensure that you incorporate them into your diet:

NUTRIENT FOOD SOURCES
IRON Beef, lamb, eggs, baked beans, kidney beans, chickpeas, tofu, figs, apricots, brazil nuts, sunflower seeds, sesame seeds, spinach, broccoli, peanut butter, almonds, prawns
VITAMIN C Oranges, orange juice, red and green peppers, strawberries, blackcurrants, broccoli, brussel sprouts, potatoes, kiwifruit, papaya, cauliflower
ZINC Meat, shellfish, legumes (chickpeas, lentils, beans etc), seeds, nuts, dairy, wholegrains, bread, cereal
VITAMIN D Oily fish, cod liver oil, egg yolk, meat, margarine, fortified cereals/orange juice/milk
COPPER Nuts and seeds, leafy greens, dark chocolate, liver, oysters, shiitake mushrooms, lobster

 
What are some other top tips for helping to maintain immune function, particularly if you are exercising?

  • Ensure you match your energy intake to your energy expenditure so that you do not end up in an energy deficit.
  • Avoid fad diets because they may exclude entire food groups, or particular nutrients that are important.
  • Consume >50% of energy intake as carbohydrate.
  • Ensure that you have an adequate amount of protein in your diet by making sure that you incorporate it into each meal that you eat. Foods high in protein include meat, dairy, fish and nuts.
  • Aim for >7 hours of sleep per night.
  • Have a recovery snack immediately after exercising that contains both carbohydrate and protein, for example a milk based smoothie.
  • Make sure you have eaten a sufficient amount before exercising so that you don’t run out of energy.

 
With limited food in the shops at the moment, how can I make the most of the food that I buy?

  • If there is limited fruit on the shelves, then look in the frozen section instead. Frozen food contains just as many nutrients, if not more, than fresh fruit.
  • Use up fresh ingredients in your fridge first as you don’t want any food to go to waste. Foods with a longer shelf life can be used up at a later date.
  • Looks for fresh foods with a long shelf life, for example potatoes, carrots, onions, apples, onions, squash, beetroot and cabbage.
  • To preserve fresh salad for longer, rinse and drain them, followed by drying them then placing them in a plastic storage tray. Make sure they are covered and kept in the fridge.
  • In terms of cupboard essentials, look for energy dense foods that can be used in a variety of ways. For example, nuts, seeds, peanut butter and oats.
  • Use this time as an opportunity to declutter your cupboards by using up things that you have had for a while.

Get more tips, information and recipes by following the Sport & Fitness Nutrition Instagram page @ubsportnutrition.
31.03.20

Returning to workCategoriesPsychology

The psychology of effectively working from home

Working from home

Working from home and self-isolating can be difficult, but being aware of a few key aspects can help make it easier to deal with, and more positive for your mental health. UoB Sport & Fitness psychologist Chris Pszyk writes about working from home or by yourself, and some different suggestions to help cope with the challenges that it might pose.
With this being a new experience for a lot of people, it is important to consider the impact that being restricted in your freedom of movement will have on your well-being, so that some sense of normality can be maintained. Below are a few aspects that can be helpful when adapted to suit your individual needs. Psychologically, there are a myriad of benefits that can be achieved through routines, mindfulness, and exercise amongst others, with the main ones focused around the release of endorphins, and the reduced output of cortisol, the so-called stress hormone. Managing these two, alongside a variety of other aspects, help us to live healthily and happily, and can therefore help us to manage isolation, and working from home, much more efficiently and positively for our mental health.
Break up work and ‘life’
One of the most important aspects is to separate the different parts of your life, that have now all been brought into the same space. If you have the space, have a dedicated work station that is separate to where you sleep, eat and take time to engage in your hobbies and pastimes. This helps to separate your different activities, and therefore reduces the release of cortisol in relation to your life spaces. In addition, doing small extras like having a morning routine of showering, eating breakfast and ‘getting ready’ for work will be more mentally rewarding, and are positively correlated to self-confidence.
Exercise
Exercising is a huge factor in maintaining wellbeing, and taking the time out of your day to do this is vital. As social distancing and isolation are in full effect, it is a good idea to consider what tools you have available, and make the most of the space that you can use. If you have a treadmill or other equipment that is great, but if you don’t, you can do lots of home workouts, as directed by other staff members, or through online means as well. Not only does exercise help to release endorphins and make us feel better, it can help to break up the monotony of sitting in front of a computer and being alone, as well as helping to maintain good health and improve your quality of sleep.
Be mindful and reflect
Mindfulness is a tool often recommended by psychologists, and given the current situation would be a beneficial habit to start. For those not familiar with it, it focuses on the idea of being present and focusing on the here and now, rather than what might happen and the aspects that you can’t control. In order to help with this, free apps such as HeadSpace or Calm can be really useful to start, and taking time out of your day to reflect and look at all that you have accomplished will help to get through isolation by building your self-esteem.

Look after your space and yourself

There are two parts to this – look after yourself by eating well, drinking plenty of water and sleeping at least 7 hours, but also look after your space. Physically, it is essential that your routine of eating, sleeping and so forth is maintained, and supplementing this by taking the time to prepare food where possible can help to combat boredom and frustration. In addition, keeping your space, house or room tidy, is vital in a time like this, as you will be spending the foreseeable future there, so make sure that it is an area that you are happy in and where you enjoy spending time. This helps by increasing your self-esteem as you feel good about yourself and your space, while also reducing the release of cortisol associated with clutter.
Contact your family, friends and colleagues
Reach out to the people you care about, whether it is a message or a video call, there are lots of apps and formats that are simple to use and great at connecting people. Beyond work and catching up, there are lots of ways to communicate and get involved, whether it is playing an online game together, watching movies simultaneously or conference calling your friends or family for a joint dinner. This helps to maintain your sense of belonging and identity, both of which are closely related to self-esteem and positive mental health as a whole, and can be really powerful to support the people you care about to deal with the same situation.
 
24.03.20

Woman with punch mittsCategoriesPsychology

New Year, Same Me… But Better!

Everyone is well aware of that much-posted typical January mantra: ‘New Year, New ME!’ and research conducted by Strava last year shows that by the second Friday in January, people start to give up those well-founded intentions. However, is this actually a productive way to start the New Year? Sarah Carvell, our Psychologist, tells us more.
So far in 2019 the most popular topic of conversation seems to centre around each person’s promise to themselves that this year will be different. But, as Sarah argued in the latest edition of our Fit Focus Forum, as humans, do we actually want to become a new person, a ‘New Me’, or are we actually striving to become a better version of ourselves? And, more importantly, how do we go about achieving this?
PAT ON THE BACK 
Prior to setting targets for 2019, it is important to appreciate/congratulate yourself on what you have already achieved in the past year as well as re-evaluating your current fitness levels and where you are now. You are then able to build upon this information and can ask yourself that million-dollar question ‘What Do You Want to Achieve in 2019?’.
SET DIFFERENT TYPES OF GOALS 
Setting goals helps to create a pathway for success so that an individual knows how they are going to achieve their outcome goal for 2019. Goals come in all different shapes and sizes but the three main types are Outcome, Performance and Process. Outcome goals help to motivate and structure where you are heading. Performance Goals direct your attention to strengths and areas of improvements. Process Goals help you focus on what you can control.
Think of Goals as Your Satnav! Your outcome goal is the destination then your performance and process goals are the directions. When planning to drive somewhere you would not just concentrate on the destination (or the outcome), the most important thing to know are the directions (performance and process) of how to get there.
By setting realistic performance and process goals, you are taking ownership of your development to reach your full potential, whilst having a positive impact on your confidence, maintaining your motivation and focus when training and directing behaviour towards what you ultimately want to achieve.
TURN YOUR GOALS INTO HABITS
If you view exercise as something you have to do rather than something that simply is part of your lifestyle then it is much harder to keep it going.
Remember; take care of the processes and the outcomes take care of themselves!
15.01.19

pregnancy exerciseCategoriesNutrition Physiology Psychology

Baby Bump to Body Pump – can I exercise during pregnancy?

The do’s and do-not’s of exercising during pregnancy is a much discussed topic, and it can be hard to know what is and isn’t safe. Exercise has many benefits for both mother and baby, so we chatted to Laura Randall to find out how to keep fit and healthy during those 9 months.
Laura Randall is a Personal Trainer, Group Exercise Instructor and Nutritional Advisor, with a degree in Sports Science. Here at University of Birmingham Sport & Fitness, there are many class options that are suitable for those who are expecting. Exercise before, during and after pregnancy is encouraged – but there are some considerations to take in to account to ensure that the exercise is safe and effective.

Which classes do you recommend during pregnancy and what kind of adjustments might be required?

‘The good news is – with a few things to be aware of, most classes should be fine during pregnancy.’

Aqua Fit/Natal during pregnancy can provide the same workout for your heart and body as studio-based classes without the risks of falls or injuries. The buoyancy of the water requires only 50% of your body weight to be supported, alleviating stress on your joints and muscles whilst having fun during your workout. UoB Sport & Fitness offers exclusive aqua natal classes taught by expert instructors, which really help mums-to-be to stay active during pregnancy.
CX Worx and Abs classes should be safe in the first and second trimester. There are adjustments you should make when you can, for example, there are some great options to work your abs in 4-point kneeling positions, supporting yourself on your elbows in a supine position to keep the chest lifted, or by doing hover/plank when it is no longer comfortable to lie flat on your back.

I already work out – can I continue?

‘If you have already been doing Circuits, Tone, Body Attack, Body Step or Zumba Step it should be safe to continue whilst pregnant.’

We do suggest some of the following modifications:

  • Take the low impact options to reduce excessive impact through your joints
  • For Step, decrease the number of risers on your bench so you don’t have to step too high
  • Ensure your foot is always planted firmly on the step so you have a stable base of support

In RPM and Cycle classes it’s good to modify intensity by taking regular breaks, reducing resistance, and avoiding excessive speeds and standing positions as you feel the need to.

What if I want to try something new?

‘Body Balance, Tai Chi, Yoga and Pilates can be started for the first time during pregnancy and are ideal exercise for expectant mothers who want to keep active whilst making healthy lifestyle changes.’

Always let your instructor know that you are pregnant so they can offer the best options for you to feel comfortable and successful, but stop immediately if you feel dizzy, and don’t be too aggressive with your stretches. Remember pregnancy is not the time to push your body!
Weight training and Body Pump are great for maintaining muscle tone during pregnancy. With the options to use lighter weights, hand weights instead of the bar and reducing your range of motion, you can keep moving and feeling strong. When it is no longer comfortable to lie on your back during exercise, you can turn your bench into an Incline Bench. You may also find during the later stages of pregnancy that overhead exercises may cause dizziness or changes in blood pressure, and with this in mind there are plenty of options to stay below the shoulder line and still get the workout you came for.
Zumba, Sh’Bam and Body Jam are generally safe to do during pregnancy, but you may find that twisting and jumping are uncomfortable so just take it easy and listen to what your body is telling you.

What types of classes should I avoid during pregnancy?

‘Body Combat and Boxercise during pregnancy aren’t recommended because of the joint instability.’

The release of hormones such as Oestrogen and Relaxin can result in joints being less stable, so the kicks and excessive twisting may aggravate the back, hip and pelvis. GRIT and Sprint are both high-intensity workouts where fitness is taken to the next level by pushing yourself hard – pregnancy is not the time to be pushing your body to its limits.
Excessive inversions (e.g. handstands and headstands sometimes practised in Yoga) in the late second and third trimester are not recommended due to the increase in bump size and so as not to confuse the baby as it prepares for birth.

Laura’s tips – what to avoid

  • Exercises that position you on your back after the first trimester, because this position can hinder blood flow to the uterus, and to and from the heart
  • Exercises where you lie flat on your front after the first trimester due to an increase in bump and baby size
  • Exercise that may cause trauma to the abdominal area – now’s the time to give up your kickboxing and excessive rotation, at least until the baby’s born
  • Exercising in high heat environments – always wear loose, comfortable clothing to class, preferably with layers that can be removed
  • Long periods of stationary or motionless standing, as this can cause changes in blood pressure
  • Any exercise that may cause loss of balance to reduce the risk of falling

Laura’s tips – what to adjust

  • Adjust your core training – whenever you can. There are some great options to work your abs in 4-point kneeling, supporting yourself on your elbows (ensuring you keep the chest lifted) or roll over and do hover or plank work
  • Drink plenty of water and keep yourself cool
  • Reducing intensity when you, and your doctor, think you should
  • Let your instructor know that you’re pregnant so they give you the best care and options available
  • Always remember to listen to your body – it will always tell you what it needs and what it doesn’t, and STOP if you ever feel dizzy or uncomfortable during a class

Check out the range of classes available and book now!

Note: Everyone is different – please always consult a doctor before engaging in any new or strenuous exercise! Letting the Reception team and your instructor know that you are pregnant is also a good starting point – both for health and safety reasons and so that they can ensure you are getting the best and safest workout, or advise on the suitability of certain classes or exercises. Pregnancy is generally the time for maintenance, not for pushing yourself for new fitness goals or working out at high intensities, so do let your instructor know if you have any questions.

05.04.18

nutritionCategoriesNutrition Physiology Psychology

Training for a 10k – Nutrition prep

Prior to any run it’s important to ensure you’re fuelled and ready to go. We caught up with Ollie Armstrong, resident Physiologist at UB Sport & Fitness, for some helpful hints on what’s best to eat before a race.

As Lead Physiologist at UB Sport & Fitness, Ollie’s day-to-day is ensuring that athletes can consistently perform to their maximum potential, and so whether you’re an experienced runner or considering doing something like the Birmingham Great Run for the first time, one easy way to help perform at your best is to ensure your body is getting the fuel and hydration required during a race, regardless of duration and length. See below for Ollie’s basic tips for nutritional race preparation.

Before the race

‘Prior to your race it’s important to be fresh and raring to go for the big day. The key is to be properly fuelled, hydrated and good to go – and you can start preparing this from the previous day. Make sure you have a good meal the night before. For breakfast, a bowl of porridge with a banana and some honey, containing both slow and fast release carbohydrates, is a good option. Before you hit the start line (an hour before the race), having a banana or an electrolyte drink will help.’

Carbohydrates

‘For long-duration races, some people like to carbo-load in preparation for a race. This is less necessary for a 10k but if you are thinking of doing something longer, carbo-loading is something to consider. This involves eating minimal carbohydrates four days before your race to cause depletion. Then, two days before your race, aim to eat three to four carbohydrate-based meals and have carbohydrate-based snacks throughout the day. Rice, pasta, bread, cereals, fruit, starchy vegetables and low-fat milk and yoghurt are nutrient-packed, carbohydrate-containing choices so you will have maximal fuel during your race. However, it is important to trial this in the build up to competition as it can have an adverse effect for some people.’

During and after

‘Make sure you drink regularly throughout the day. The best way to drink throughout the day is to sip and not gulp. Straight after the race, an electrolyte drink is really useful to replenish immediate carbohydrate stores, and a form of recovery food or bar with a combination of carbohydrates and protein is also good.
‘It’s also really important to rehydrate following your race. Rehydrating and replenishing energy stores is essential in the few days after your race to avoid becoming ill.  Milk is an effective rehydration drink due to its high carbohydrate and protein content. To stimulate muscular repair, you should aim to eat 20-30g of protein. This is a really good way of regulating body temperature too. Antioxidants (e.g. blueberries) can also help the acute recovery process by mopping up potentially harmful molecules (free radicals) which will reduce inflammation in the muscles.’
Read more about the Birmingham 10k – how to sign up, training plans and more info – on our events page.