12 Week Personal Training Programme - Introduction
Summer is slowly coming to an end and the days and nights are getting cooler, this is a great time for me because as a personal trainer it means I can get out there and exercise without losing a litre of water before I ve barely left the house. It s a great time for you to begin too and with my 12 week program I can show you how.
There is no better place to remain fit and healthy than on the Costa Blanca in Denia Javea, Spain. The weather here is always respectable and the copious amounts of fresh fish, fruit and vegetables make eating a healthy diet a real pleasure. With a minimal amount of
...weight loss, a very important factor in the battle against childhood obesity. Dr Debra Liebermann of the Dept. of Communications, at UC Santa Barbara calls this video activity "exergaming". She described Dance Dance Revolution as a game, a social activity, ...
We all know that exercise is good for us but with as little as 20-30 minutes a day you can lower your blood pressure, reduce the risk of heart disease, prevent the onset of adult diabetes, increase energy levels, improve your sex life, sleep better, regain your appetite, the list goes on .
This 12 week program will progress from a beginner to advanced level and be divided into the 4 main categories of fitness, offering you a
...sides, taking some of the resistance (your body weight) out of your legs. STATIONARY BIKES: When you ride the stationary bike, it feels like you aren t going anywhere. That s because you re not. But whether or not you ...
So here goes:
Week 1: Aerobic (Heart and lungs)
In order to improve our heart and lung function and to lose weight we must do some form of aerobic exercise at least 3 - 4 times per week for a minimum of 20 minutes. Depending on your current level of fitness this can include walking, running, swimming, cycling basically anything that gets the heart racing.
I would advise the beginner to dig out those training shoes, open the door and start walking. There is no better or more
...increasing session time over 2 to 3weeks to let your leg muscles get accustomed to the extraexercise. Many adults give up rope jumping because they areuncoordinated and miss too many steps. But this improveswith time and practice. More information on ...
In order to improve your aerobic fitness you need to elevate your heart rate so ensure that you walk at a brisk pace, swing your arms and return feeling slightly out of breath and tired. Using the RPE (Rate of Perceived Exertion) scale is a good guide
...to be organised, structured and logical about our exercise if we are serious about creating forever results. 10. Keep an exercise diary. Keeping a record of our exercise serves a few purposes: 1) It helps us stay disciplined and in ...
Repeat your aerobic workout 3 - 4 times a week with a days rest in between. Ensure you drink plenty of water before, during and after but most of all enjoy yourself. You have started your program and are now on your way to a healthier and happier you!
A cautionary note
No exercise program should be
...blood. Bad cholesterol is lowered, and your body becomes trimmed and toned due to the weight loss and your fitness will improve with aerobic activity. If you are at risk from diabetes , then an extra benefit of aerobic activity ...
Summary
Weeks 1-2 20 minutes 3-4 x per week RPE 5-6
Weeks 3-4 30 minutes 3-4 x per week RPE 5-6
Next week: Flexibility
Certified Mobile London Personal Trainer based in Hampstead and also covering Belsize Park and Finchley areas. Offers a more holistic approach to health and fitness believing that without a sound understanding of all areas of health, namely: Posture, Flexibility, Nutrition, Stress
...method is by using measurement calipers to measure the thickness of subcutaneous fat in multiple places on the body. Another method is Bioelectrical Impedance Analysis (BIA), which uses the resistance of electrical flow through the body to estimate body fat. ...