exercise is an exercise that goes nonstop for a minimum of
15 minutes and gets you breathing deeply, but not out of breath
(that is, at 65% - 80% of your maximum heart rate). Walking,
biking, and the treadmill are all examples of aerobic type
exercises. We always highly recommend a walking program for
everyone. You can do it anywhere and it is easy to fit into
all lifestyles. We also encourage people to walk and talk
with their mate, children or with a friend, it's a wonderful
you are just starting an exercise program, you must only do
low impact exercises and not go for more than 15 to 20 minutes
duration. Ease into your program so you do not cause yourself
undue pain. It is often common to aggravate the hips, knees,
and feet if you try to do too much too soon. A simple way
to monitor your intensity level is the talk test. You want
to exercise at an intensity that allows you to be able to
talk with another person. If you are panting so hard that
you cannot speak, slow down, your intensity level is too high.
Also, as with any new exercise program, it is wise to consult
your physician before starting.
IS A WORKOUT?"
workout is 25 percent perspiration and 75 percent determination.
Stated another way, it is one part physical exertion and three
parts self-discipline. Doing is easy once you get started.
workout makes you better today than you were yesterday. It
strengthens the body, relaxes the mind, and toughens the spirit.
When you work out regularly, your problems diminish and your
workout is a personal triumph over laziness and procrastination.
It is the badge of a winner - the mark of an organized goal
oriented person who has taken charge of his, or her, destiny.
workout is a wise use of time and an investment in excellence.
It is a way of preparing for life's challenges and proving
to yourself that you have what it takes to do what is necessary.
workout is a key that helps unlock the door to opportunity
and success. Hidden within each of us is an extraordinary
force. Physical and mental are the triggers that can release
workout is a form of rebirth. When you finish a good workout,
you don't simply feel better- YOU FEEL BETTER ABOUT YOURSELF."
- Weight Training - Why Weight Train?
training in my opinion is a must for every human being striving
for optimal health. It is our fountain of youth! Weight training
enables a person to maintain muscle tissue as we age. Muscle
tissue is what keeps our body's metabolism working at an efficient
rate to help maintain a leaner body, which will of course
help people to avoid many ailments and disease associated
with obesity. Maintaining muscle will also keep the body standing
erect and give a person a youthful appearance. The list of
benefits is endless, so lets take just a brief look at some
of the other benefits of weight training.
Muscle burns calories more efficiently, so you can eat an
adequate amount of food to provide the body with nutrients
that it needs, without the worry of gaining unhealthy body
Weight training can increase your bone density. This will
help you to prevent osteoporosis and prevent injuries.
Increases your body balance and body awareness.
You can enhance your physical appearance. Not everyone is
blessed with proportionate body parts. A person can actually
transform their body by filling out certain areas of their
body with muscle. You can widen the shoulder girth, fill
out the buttocks, reshape the legs and arms, fill out the
chest area for more fullness, or widen the back to give
the illusion of a smaller waistline. Everyone can have a
balanced body if they choose to through smart weight training!
You will increase confidence and mental image.
You will feel alive! You will be so in tuned to your body.
will be able to do all activities with much greater ease
we convince you yet! You have got incorporate some weight
training into your life! Click on how to get started, now!Weight
training does not have to mean hours in a gym. Smart weight
training can be done at home with minimal equipment.
- Weight Training - Free-weights vs. Machines?
always teach all of our clients how to perform exercises with
free weights for all of their body parts. Our goal is to empower
them and help them to establish a life long fitness program.
We want all of our clients to know how to perform exercises
with basic hand held dumbbells. Because of travel or being
homebound this is all they may have access to. It is also
very important that they learn how to balance and control
the weight while working the muscle. Lifting with dumbbells
is also excellent for insuring muscle balance. The results
a person receives will be greater with free weights. Free
weight exercises are also considered compound exercises. This
means other muscles come into play because your body stabilizes
you while performing the exercises. You will strengthen your
stomach muscles, low back muscles and overall condition the
entire body. You will also burn more calories performing free
we am very pro free weights, although we are just as pro about
doing your training with meticulous form and technique! We
cannot stress how important it is enough on this. You will
not get the results you desire and you will set yourself up
for injury if you do not take the time to learn the fundamental
principles on how to perform all of your exercises! Machines
can be a great enhancement to a persons exercise program.
There are some pretty cool ones out there. If you want to
get more bang for your time and efforts use free weights predominately.
We occasionally will have a client that may be elderly, has
been very sedentary or may have an injury we are dealing with.
In these cases, machines are sometimes very helpful in performing
some of the exercises.
- Weight Training - At home or the gym?
is a very personal decision. Here are some things to take
into consideration:· Consider how much time it will
take for you to travel back and forth from the gym. Will the
time cause stress in your life? Will the time be a conflict
with family commitments? If the gym is a short distance away,
time may not be a factor at all.
honest with yourself. Will you be disciplined to exercise
consistently and with the intensity required at home alone?
environment will you best excel in?
you need to be in a gym environment to be around other people
who are striving for the same goals as you?
may want to consider an exercise program at home that would
involve your children.
a gym membership fit into your budget?
a fitness center for the entire family may be an option for
you to consider.
your decision is, you must keep balance in your life! If time
with your mate or children is already limited then you should
work to incorporate your exercise in with your family. You
must keep your home life healthy and happy. A happy person
will typically not fall into as many negative eating behaviors.
A happy person will also typically be more energized and excited
about exercise to maintain their health!
- Weight Training - Keep it simple!
training is not as complex as many people may think. We can
understand why someone may become overwhelmed with such a
large array of exercise equipment out there! The truth is
if you understand the basic principle of how to train each
body part, then you will easily be able to use any piece of
equipment properly. Here is an example to help you better
know if I am training my back muscles that I must do the following:
of arms like a cable between the weight and the back muscles
the weight up, forward or down depending on what exercise
I am performing.
shrug up with my neck and upper back muscles
a mind muscle link and activate the back to do the work,
not the arms.
OR DUMBBELL ROW
OVERHEAD SHOULDER PRESS
once you know how to train my back muscles correctly you
will be able to adapt to any equipment anywhere. When our
clients have conquered the basic principles of form and
technique along with a clear understanding of how each body
part should work and feel during the an exercise, we can
then easily add variety to their workouts without confusing
them. If a person has not advanced to fully understanding
all the basic principles of weight training, then they must
keep their exercises for each body part basic and easy to
person will start out doing each exercise for 1-2 sets,
for 10-15 repetitions. As the body gets strong and adapts
they can increase their sets and weight. A person can stick
with these basic exercises and have great results as long
as you make sure there is progressive resistance. All of
these exercises can also be performed at home. No advancement
in weights can be made until 100% correct execution of each
exercise has been achieved! You can easily cause injury
and get poor results with improper form. There is no reason
for anyone to ever get injured with weight training if they
will just get proper instruction and learn to listen to
their body. Remember it is not normal to feel joint pain
when doing any exercise. You are doing something wrong or
possibly you are doing an exercise that is not correct for
with limited flexibility, injuries or even very overweight
people must find exercises their body's can perform without
undue discomfort or joint pain. Although, most all people
can perform the basic 8 exercises listed above. We are going
to highly suggest that you consider getting a personalized
workout video from us. If you have never weight trained
before, we're going to insist! We cannot stress enough to
you that you just will not get the results or even enjoy
your weight training if you don't learn how to train correct.
- Fountain of Youth
regular exercise program and a proper diet is your fountain
of youth. The problems we typically associate with old age
such as weak muscles, poor cardiovascular system, diabetes,
and memory loss can many times be prevented with exercise
and good nutrition.
is not based on the number of years you've lived, but on how
you live your years, and the mistakes made when we're younger
can have serious repercussions later in life. Activity is
life, stagnation is death, and lack of physical activity is
just plain stupid. The extreme loss of muscle mass and strength
does not have to be part of the aging process. You can maintain
a healthy, lean body well into your later years. Your heath
is your wealth. You can grow old gracefully, or stay young
gracefully. The decision is yours.
of the physical problems people have today can be contributed
to lack of strength and flexibility. In our personal training
business it is common to work with clients that have a very
limited range of movement. This limited range of movement
puts a person in a vulnerable position for injuries. It also
can affect your quality of life. Here is a list of good reasons
why you should stretch:
muscle tension and make the body feel more relaxed.
coordination by allowing for freer and easier movement.
range of motion
injuries such as muscle strains. (A strong, pre-stretched
muscle resists stress better than a strong, unstretched
strenuous activities like running, skiing, tennis, swimming,
cycling easier because it prepares you for activity.
body awareness. As you stretch various parts of the body,
you focus on them and get in touch with them. You get to
we feel is a priority we will make time for. So we pray that
you can visualize a strong, mobile, energized body in your
mind. Better yet we pray you visualize yourself in your 70's
and beyond strong and fit! Getting old does not have to be
about getting tired, sick and diseased. You have choices!
You must take responsibility for your health! Many of the
things we associate with aging can be prevented through exercise
can easily incorporate stretching into your daily life. We
personally stretch all day long. We stretch a little in the
morning along with some floor crunches to loosen up our back.
(Stretching is best when the body is warmed up. Floor crunches
and leg raises are great warm up exercises. Often while we
are on the phone we stretch. In business meetings we always
do some ankle rotations and calve stretches. Most of our stretching
is done between exercises while weight training. Weight training
is a fantastic way to increase flexibility. While weight training
you are fully stretching and contracting all the muscles.
We've been stretching consistently for so long that it really
becomes instinctive to do it. Most of our clients say they
are addicted to stretching now! It feels great once you are
less restricted and it becomes easier. It will be that way
for you too!
are some tips for you:
you don't already know some basic stretches, then get a
good stretching book with illustrations, or an exercise
You may want to consider a yoga tape. (If you're a beginner,
make sure you get a beginner tape)
stretches for the entire body.
time is valuable and so is showing your children how to
be healthy. Gather the family together and have some fun.
(Learn some partner stretches)
have proper body alignment when stretching. The head, shoulders
and pelvic girdle should stay in alignment at all times.
Just use common sense. You are stretching the muscles, so
you should not feel pain or any discomfort in the joints.
Move in the body's natural groove.
static stretching only. This means slowly easing into your
stretch without bouncing.
Hold your stretches for at least 10-30 seconds
hold your breath. If bending forward to stretch, exhale
as you bend forward and then breath slowly as you stretch.
If a stretch position inhibits your natural breathing pattern
then ease up on the stretch so you can breath naturally.
(Many times excess body fat on the belly can hinder you
during stretches so until you lose that belly, find a way
to do some stretches more comfortably.
the body up before stretching. A warm muscle will stretch
with much greater ease and will help to prevent injury.
Remember, cold taffy breaks when you stretch it and warm
clients come to us after going for many years being sedentary.
Yes, that first day they perform pathetically! Who wouldn't
if they haven't exercised in a while? We always tell them
they will be shocked at the results they will feel and see
in just 30 days. It is amazing the flexibility and strength
gains a person can get in a very short amount of time! A person's
entire life can be transformed in a very short amount of time
if they will first make a decision and then discipline themselves
to do all the elements required for health. They are:
a vision of health and happiness
reading and listening to material that will help you to
build your self-image, empower you, and help to build the
relationships in your life.
to incorporate healthy eating behaviors into your home.
Not go on another energy zapping, mood altering, I can't
stand myself diet!
how to properly weight train and then get started!
exercise and stretching (walking, biking, roller-blading
are examples of aerobic exercise. This can be great family
yourself with positive people and influences. Eliminate
elements in your life that are counter productive to your
goals. Build healthy, happy relationships. If your marriage
is funky, then fix it. Figure it out! Stress is the biggest
aging factor there is. If our relationships are not healthy
don't kid yourself, you've got undue stress in your life.
did stretching go to this! Well our mental well-being is where
it starts and it is challenging for me to talk about health
and fitness and not go there. Don't get overwhelmed with the
above list of elements required for optimal health. Just start
with the ones that are doable for you now. It may be just
starting with a walk, stretching in the morning or having
oatmeal for breakfast instead of pop tarts!