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
...of kicking, spinning and cartwheels. In this workout the buttocks, quadriceps and hamstrings are really exercised due to the multiple repetitions of a deep side-to-side lunge which links one capoeira movement to the next. Cardio Salsa is a low-impact but ...
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
...and provide full cardiovascular fitness. Running is a full-body exercise in which only you channel the motion, resistance, and weight distribution. There are no wheels or cycles doing any of the work for you. Sometimes, running can actually be too ...
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
...an intensity that will get theheart rate into training range. To find your training range subtract your age from 220.Multiply that figure by .9 to get the high range. Multiplyby .6 to get low range. With this formula a person ...
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
...doing what we need to do. 3. Take some photos every four weeks. Don't we love semi-nude pictures of our pudgy, out-of-shape bodies?Not.The one sure-fire consequence of a few front, side and rear photos of yourself in the 'almost-buff'... is ...
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
...you check with your physician first. It s always better to be safe than sorry and maybe damage your health. If your doc gives you the go ahead for aerobic exercise then check out the different types of exercise that ...
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
...capacity describes the functional status of the cardio-respiratory system which includes the heart, lungs or blood vessels. It is defined as the maximum volume of oxygen which can be consumed by ones muscles during exercise. The higher a cardio-respiratory endurance ...