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This is a starting point, a reference for a later test to show improvement. I provide the motivation and enthusiasm to help you achieve your goals.
 | Losing weight |
| gaining strength |
| building muscles |
| looking good |
| improve running time |
| preventing heart disease |
| toning muscles |
This is why a personalized program is so important - it suits YOU.
Other benefits: improve overall fitness levels, breathing, posture, motor skills, flexibility, technique. Share with friends for extra motivation and fun.
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Resistance training is for those individuals who are interested in increasing their muscular strength and endurance. This can be achieved using weights or rubber exercise bands, or even by using ones own body weight. Results can be achieved if training takes place at least three times a week. Resistance training can also help shed extra fat due to the resulting increase in the basal metabolic rate. Bodybuilding is for those individuals whose goal is to build large body muscles (hypertrophy) with definition and symmetry. You do not have to be a professional bodybuilder to achieve the results you see in fitness magazines and in others walking on the street. If you have the stamina and the weights at home or at the gym, I can help you achieve that goal. If you have reached a plateau in your training, I can help you overcome that by using different training techniques. Bodybuilding is only for the dedicated individual who wants to build large body muscles. The results one can achieve in Bodybuilding is mainly due to two things: hard work and genetic potential. The benefits of muscle strength and endurance include: increased capacity to perform work (increased functional ability), increased bone mass, decreased risk of injury, increased motor performance, increased strength of connective tissue (muscles, tendons, ligaments), and increased fat free mass resulting in increased metabolism. |
Flexibility is another important component of fitness. It is defined as the range of motion possible around a joint. Flexibility training should be included in all fitness programming to prevent loss of joint mobility and to prevent injury to muscle, connective tissue and joints, which may result from this loss. Flexibility is important for the proper functioning of the spine; tight erector spinae, hamstring, and illiopsoas muscles have all been implicated as possible causes of low back pain. Lack of flexibility is one of the causes of Lordosis, an anterior pelvic tilt and an excessive lumbar curve, also called swayback. Another postural deviation due to lack of flexibility is Kyphosis, a hunched upper back. Flexibility sessions can be combined with all training sessions. A fitness assessment will determine the condition of each client's current flexibility.
Cardiovascular fitness training, also known as aerobic training, is sustained exercise involving the large muscle groups. This exercise should increase the heart rate to a designated range called the target heart range or exercise heart range. Sometimes you will see the terms "rate" or "range" used interchangeably but "range" is generally a scope of numbers which encompass the more specific "rate," which is usually one number.
No matter which term is used, a range of goal numbers for the target or exercise heart rate is usually the best method of actually monitoring one's heart rate during activity. It is difficult to maintain and remain at one specific heart rate number. A range allows an individual to readily monitor his/her own target heart rate while exercising.
Some good examples of cardiovascular fitness activities include, but are not limited to, brisk walking, biking, running, swimming, cross country skiing, in-line skating, aerobic dance, and stepping. It does not matter if you do your workout indoors or out, on a machine or not. It doesn't even matter if you do a variety of different cardiovascular workouts. This is called cross training and it is an effective way to vary your cardiovascular workouts.
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The bottom-line goal is to raise your heart rate to your target range, keep it there for thirty minutes, and do this at least three times per week. Make sure if you are doing an activity like swimming or in-line skating, that your skill level is sufficient enough to allow you to do a proper cardiovascular workout. Start/stop activities, such as tennis, racquetball, and basketball, are great supplemental workout fun, but do not provide enough sustained time in the target heart range to be used as your primary means of cardiovascular fitness. In order to gain the benefits of cardiovascular training, one must do this sustained activity of the large muscle groups for a minimum of twenty to thirty minutes at least three times per week. This minimum is recommended only after safely building to this level. Your target heart range is most accurately calculated in a laboratory setting but this is not feasible for the general public. Using a general formula, you can calculate your target heart range using your age, resting heart rate, and approximate fitness level. It is important to note that general guidelines based solely on a person's age and fitness level are guidelines only. These guidelines are frequently posted in health clubs and on fitness equipment. It is best to calculate your own target heart range using your individual resting heart rate since resting heart rates can vary significantly even among people of the same age. Many factors such as hereditary tendencies, medical conditions, and even common medications can affect one's resting heart rate. |
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