Consider some specific demands of weightlifting – strength, power, flexibility, and balance. While these willdrop off to some degree with age, nomatter the level of training, comparing performances of masters’ weightlifters with the general popula-
tion reveals extraordinary differences.
How many 62-year-old men have the flexibility needed to hold a full squat with any weight overhead?
How many have the balance and coordination to perform a snatch into a deep squat position and then stand up?
And there’s no point in even considering the differences between master weightlifters and others in terms of strength and power. It is obvious thata master weightlifter will be biologically younger than his or her chronological age in measures of strength, power, flexibility, and balance.
There are many other reasons to be a master weightlifter. An excellent review article by Mike Stone and others (1991) gives details of research on a host of health and performance related outcomes of resistive training.
Serum lipids (total cholesterol, HDL, and LDL) show positive changes if the volume of training is high, similar in direction to outcomes from aerobic training.
While lipid changes aren’t as great with weightlifting as with aerobic work, this could be a motivation for some to train seriously, as do competitors in masters' weightlifting.
Glucose tolerance and insulin sensitivity are also improved with high volumes of training, particularly important to diabetics or to those who have a family history of diabetes. Percent body fat is also related to health and to volume of training.
The cardiovascular system responds to resistive training in ways similar to changes from aerobic training, but to a slighter degree in most cases.
For example, a person who is involved in training for weightlifting is likely to have a lower heart rate for any standardized level of work and there is a tendency for the blood pressure to move toward normal, if it is high initially.
Heart rates in what is considered to be the target zone for aerobic benefits are common in the large muscle mass training lifts used by weightlifters so it is not surprising that that positive cardiovascular benefits would occur.
However, because such work is accompanied by higher blood pressures, some “experts” believe that older individuals should avoid higher intensity resistance training. If such training has occurred throughout life, there is probably little to be concerned about.
Like any sort of training that is begun after years of sedentary living, resistance training should begin at low levels and progress gradually in order to allow the body to adapt.
As an outcome, unlike aerobic training, resistance work results in a thicker, heavier left ventricle from having to produce the higher blood pressures that occur during high intensity contractions. This should not be viewed negatively.
It is simply a normal adaptation that allows the heart to meet the needs of exercise in a less stressful fashion.
The heart is under a heavier load and simply undergoes hypertrophy, as do the skeletal muscles. Hypertrophy of the heart and of the skeletal muscles represents an adaptation that makes subsequent performances of resistance work relatively easier for both types of muscle.
Not discussed in the research literature is the effect that higher blood pressures brought about in resistance training have on myocardial perfusion, either short term or long term.
Myocardial perfusion refers to blood flow through the coronary arteries and on into the heart muscle. If such flow is driven by higher pressures, the rate of flow would be higher, a faster “flushing” effect through the coronary arteries and thus a higher volume into the muscle of the heart.
Logic would lead one to believe that this might provide some degree of protection from
coronary artery disease, but research is needed to address this issue.
The large muscle mass exercises used in training have potential to slow the aging process, providing functional capacities like those of much younger persons. And last but not least, the psychological benefits and increased quality of life would be worth the effort for most people, even without the health benefits.
The old days of retirement to the rocking chair are over!
While most old folks will sit around worrying about losing their independence and having to be cared for in nursing homes by others, the master weightlifters will be healthy and happy while still going for the gold!
Recommended reading
Stone, M., Fleck, S., Triplett, N., & Kraemer, W. (1991). Health-and-performance-related-potential-of-resistive-training.
Sports Medicine, 11(4), 210- 231.
Wednesday, July 9, 2008
Tuesday, July 8, 2008
RUNNING ORANGE COUNTY
Sometimes we have the best intentions to run, but something gets in the way. Often it's our busy schedules or the weather that's the culprit; while other times it's just that we can't muster the motivation to get out there. Here are some of the most popular excuses for not running -- and how to make sure you don't fall victim to them.
1. "I Don't Have Time to Run."
Lack of time is one of the most popular excuses for skipping runs. But squeezing in your workouts may not be as impossible as you think. Instead of watching TV for 30 minutes, put on your running shoes and get moving. Or, divide your run up between the morning and evening -- your body still gets the same benefits.
2. "I Get Bored Easily."
It's easy to get stuck in a running rut. We get comfortable running the same routes or it's easier to just jump on the treadmill. Shake up your running routine by mapping out some new routes using sites such as MapMyRun.com. Or, sign up for some local races -- it will force you to run someplace different and it'll help get you motivated.
3. "I'm Just Not Motivated to Run."
All runners go through some periods when they're lacking motivation. One smart way to get inspired to keep running is to find a running group. When you know other people are counting on you to be at a workout, you're more likely to show up. And the social interaction and competition that comes with group training also help boost your motivation.
4. "It's Too Cold (or Hot) Outside."
I always tell runners, "There's no such thing as bad weather -- just bad clothes." In other words, if you're dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run -- and actually enjoy it. Get tips and precautions to take for running in the cold, heat, and rain.
5. "I'm Busy With My Kids."
As a mother, I know how tough it can be to fit in a run when you're busy caring for your family. But it's important for you -- and your kids -- that you get a chance to do something you enjoy that makes you feel good. Try to make running more a priority in your life and be a little selfish. Schedule your runs and get your spouse on board so you get help with some of the child-care responsibilities. And get creative and take advantage of opportunities to run. For example, if you're watching your kid's soccer game, run some laps around the field before or even during the game.
by Christine
1. "I Don't Have Time to Run."
Lack of time is one of the most popular excuses for skipping runs. But squeezing in your workouts may not be as impossible as you think. Instead of watching TV for 30 minutes, put on your running shoes and get moving. Or, divide your run up between the morning and evening -- your body still gets the same benefits.
2. "I Get Bored Easily."
It's easy to get stuck in a running rut. We get comfortable running the same routes or it's easier to just jump on the treadmill. Shake up your running routine by mapping out some new routes using sites such as MapMyRun.com. Or, sign up for some local races -- it will force you to run someplace different and it'll help get you motivated.
3. "I'm Just Not Motivated to Run."
All runners go through some periods when they're lacking motivation. One smart way to get inspired to keep running is to find a running group. When you know other people are counting on you to be at a workout, you're more likely to show up. And the social interaction and competition that comes with group training also help boost your motivation.
4. "It's Too Cold (or Hot) Outside."
I always tell runners, "There's no such thing as bad weather -- just bad clothes." In other words, if you're dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run -- and actually enjoy it. Get tips and precautions to take for running in the cold, heat, and rain.
5. "I'm Busy With My Kids."
As a mother, I know how tough it can be to fit in a run when you're busy caring for your family. But it's important for you -- and your kids -- that you get a chance to do something you enjoy that makes you feel good. Try to make running more a priority in your life and be a little selfish. Schedule your runs and get your spouse on board so you get help with some of the child-care responsibilities. And get creative and take advantage of opportunities to run. For example, if you're watching your kid's soccer game, run some laps around the field before or even during the game.
by Christine
BODY SCULPTING EXERCISES-TIME EFFICIENT
SUPERSETTING
Training the same way everyday can become boring and may even lead to burnout. With all of the available training methods, it is hard to choose which one works best. Try all of them and determine which works best for your body. Supersetting is one training method used by bodybuilders to develop bigger muscle faster!
Supersetting is doing two different exercises back to back without stopping for rest. There are numerous benefits to supersetting. It shocks your body by doing something different. Doing the same same exercises every week can be boring and should be altered to suit the trainee`s needs. Supersetting is an easy way to try something different. If you`re short on time, it is one of the quickest ways of getting in a workout.
Supersetting is a great way to add muscle mass to your body. It also benefits from an aerobic workout since switching from different exercises will keep your body moving. This will lead to fat loss as your body is metabolizing more calories.
Remember, the key is not allowing your body to adapt. So change your workout around. No two gym sessions should ever be the same.
3 Major Reasons Supersetting is Effective
1. Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone.
2. Supersets are time-efficient. By doing sets back-to-back, you reduce your total workout time while still doing the same amount of total work. If you're in a hurry, Supersets can get you out of the gym faster.
3. Different Superset combinations can help increase muscle fiber activation. Essentially, this means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping to develop it faster.
SuperSets
ALL EXERCISES 4 SETS -15 REPS
Resistance
Barbell Bench Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. Press bar up to starting position.
Trainer Comments:
Perform seated cable rows *directly* after this exercise.
Straight Back Seated Cable Row (with bar)
1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2. Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position.
3. Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region.
4. Return to start position.
5. Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury.
Assisted Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.
Trainer Comments:
Perform standing dumbbell presses *directly* after this exercise.
Standing Military Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Trainer Comments:
Use dumbbells instead of a barbell.
Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB's with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer Comments:
Perform lying triceps extensions *directly* after this exercise.
Lying Dumbbell Tricep Extension
1) Sit in upright position on a flat bench. Grasp DB's rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
Trainer Comments:
This concludes DAY 1 - Upper Body Training.
DAY 2 - Lower Body + Core.
Seated Knee Extension
Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
Trainer Comments:
Perform lying hamstring curls *directly* after this exercise.
Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.
Calf Raise on balance disc
1. Start by placing both feet on a balance disc and maintain your balance.
2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended.
3. Return to the starting position and repeat.
Trainer Comments:
You can this exercise just use a step instead of a dynadisc. *Directly* after this exercise, sit on a bench and perform toe raises (keep your heels on the floor and lift the ball of your feet/toes off the ground as high as you can) for 30 seconds.
Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.
Trainer Comments:
Perform this exercise on the 45 degree low back apparatus. Continue *directly* to the arm leg exchange.
Arm to Leg Exchange
1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Your Friend in Fitness,
: - )
Gabriyel
gabriyel@mac.com
(949) 394-5303
FITACTIVE
www.fit-active.com
Training the same way everyday can become boring and may even lead to burnout. With all of the available training methods, it is hard to choose which one works best. Try all of them and determine which works best for your body. Supersetting is one training method used by bodybuilders to develop bigger muscle faster!
Supersetting is doing two different exercises back to back without stopping for rest. There are numerous benefits to supersetting. It shocks your body by doing something different. Doing the same same exercises every week can be boring and should be altered to suit the trainee`s needs. Supersetting is an easy way to try something different. If you`re short on time, it is one of the quickest ways of getting in a workout.
Supersetting is a great way to add muscle mass to your body. It also benefits from an aerobic workout since switching from different exercises will keep your body moving. This will lead to fat loss as your body is metabolizing more calories.
Remember, the key is not allowing your body to adapt. So change your workout around. No two gym sessions should ever be the same.
3 Major Reasons Supersetting is Effective
1. Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone.
2. Supersets are time-efficient. By doing sets back-to-back, you reduce your total workout time while still doing the same amount of total work. If you're in a hurry, Supersets can get you out of the gym faster.
3. Different Superset combinations can help increase muscle fiber activation. Essentially, this means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping to develop it faster.
SuperSets
ALL EXERCISES 4 SETS -15 REPS
Resistance
Barbell Bench Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. Press bar up to starting position.
Trainer Comments:
Perform seated cable rows *directly* after this exercise.
Straight Back Seated Cable Row (with bar)
1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2. Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position.
3. Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region.
4. Return to start position.
5. Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury.
Assisted Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.
Trainer Comments:
Perform standing dumbbell presses *directly* after this exercise.
Standing Military Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Trainer Comments:
Use dumbbells instead of a barbell.
Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB's with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer Comments:
Perform lying triceps extensions *directly* after this exercise.
Lying Dumbbell Tricep Extension
1) Sit in upright position on a flat bench. Grasp DB's rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
Trainer Comments:
This concludes DAY 1 - Upper Body Training.
DAY 2 - Lower Body + Core.
Seated Knee Extension
Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
Trainer Comments:
Perform lying hamstring curls *directly* after this exercise.
Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.
Calf Raise on balance disc
1. Start by placing both feet on a balance disc and maintain your balance.
2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended.
3. Return to the starting position and repeat.
Trainer Comments:
You can this exercise just use a step instead of a dynadisc. *Directly* after this exercise, sit on a bench and perform toe raises (keep your heels on the floor and lift the ball of your feet/toes off the ground as high as you can) for 30 seconds.
Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.
Trainer Comments:
Perform this exercise on the 45 degree low back apparatus. Continue *directly* to the arm leg exchange.
Arm to Leg Exchange
1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Your Friend in Fitness,
: - )
Gabriyel
gabriyel@mac.com
(949) 394-5303
FITACTIVE
www.fit-active.com
KNEE PROBLEM SOLVING NUTRITION
Got knees that hurt?
6 Foods That Knees Dig
For more youthful knee joints -- or anything that bends -- consider what’s in your kitchen...
These six foods could be your best medicine: berries, ginger, avocado, flaxseeds, omega-3-rich fish, and soy. Research shows they help stifle joint-damaging inflammation, according to John La Puma, MD, author of ChefMD: The Big Book of Culinary Medicine.
On Your Menu
Try this joint-friendly daily meal plan: whole-grain cereal or oatmeal with berries for breakfast, a turkey and avocado sandwich or a soy burger for lunch, a handful of walnuts or flaxseeds for a snack, and wild salmon or tilapia for dinner. (Make this Asian Salmon with fresh ginger for extra anti-inflammatory action.)
Some other diet do’s -- and don’ts
Make a fruit bowl . . . with orange and grapefruit chunks. Vitamin C can thwart cartilage loss and slow osteoarthritis progression.
Sip tea. It’s chock-full of anti-inflammatory compounds.
Nix red meat, and skip the sugary and starchy stuff. Proinflammatory substances in these foods -- like saturated fats in red meat -- could spur joint pain or make it worse.
Your Friend in Fitness,
Gabriyel
gabriyel@mac.com
(949) 394-5303
FITACTIVE
www.fit-active.com
SHOULDER EXERCISES
Bent Over Low Pulley Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
One Arm Front Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Seated Barbell Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
External Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
One Arm Front Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Seated Barbell Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
External Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
HAVING a PERSONAL FITNESS TRAINER in ORANGE COUNTY ????
What is your biggest obstacle to having a private fitness trainer?
Is it finding the right trainer? No?
The vast majority of private fitness trainers out there will be able to improve your health and fitness!
Is it your fitness awareness? No?
Not a day goes by that you probably don't think about getting in better physical shape and to add an extra pressure, the major media is always covering the dangers of being in poor health and out of shape.
The biggest obstacle of investing in your private fitness trainer is an inability of distinguishing price and value.
Why should you pay $40, $50, $60 or $140 for one private training session, when you can pay that to a gym for an entire months access?
Why should you commit to a package of private training services that only last a number of weeks when for the same amount of money, you can buy a nice treadmill that you can have forever!
You and I know that after you join the gym, you will rarely attend it.
You and I know that the treadmill will be used for a while (a couple of weeks), then it will start collecting dust in the garage or the basement.
Please, don't let the lack of understanding stop you from pursuing your fitness goal, and realize that in the long run, you will spend much more time and money in your quest for fitness and health by purchasing a treadmill or joining a gym!
A strikingly large majority of people in pursuit of physical fitness simply quit when the going (inevitably) gets tough.
Thats why the health and fitness industry is growing, while our population essentially remains the same.
Please, ease up on looking for "what's new", realize and face up to that the only shortcut to achieving a healthy and fit lifestyle is a healthy diet and a healthy dose of exercise.
There is no magic wiz bang piece of equipment, pill, potion, or powder that will transform you.
Please, understand and appreciate the value of what a private fitness training does.
When you invest in your private fitness training, you are investing in your education process to obtain the best results that you want.
Call: (949) 394-5303
Jump-Start your Fitness Training!
Fitactive Private Fitness Training is specialized in Metabolic Interval Strength Training which combines a number of exercise techniques designed to increase your metabolism.
This ensures that you keep burning calories and losing weight even after you have finished working out.
In fact, you will begin to see significant results within three weeks of following the Fitactive private training method.
(If you try the Fitness-Jump-Start program you will see what I mean!)
Experience your athletic body in balance.
Your metabolism controls the way your body processes food and stores fat; the faster it works, the more fat you burn.
As people grow older, particularly women, their metabolism slows down while at the same time, they begin to lose a significant amount of muscle mass.
This does not have to be permanent. As well as increasing your metabolism to help you lose weight, Metabolic Interval Strength Training redevelops your lost muscle tissue while burning off any excess body fat.
Your Fitactive private trainer is fully trained to help you reach your ideal weight, working at a pace that suits your individual needs.
Just as you can train your muscles to be stronger, you can also train your metabolism to work harder for you.
This is what interval training does.
It aims at increasing the rate of your resting metabolism. This is the rate of your metabolism when you are not doing any kind of exercise.
Essentially, if trained properly, your metabolism can help you to continue losing weight even when you are sleeping.
Interval training, as its name suggests, involves doing short bursts of exercise in which you should try to push your limits, followed by a “cool down” activity.
These should be repeated one after the other, doing different activities until you have used up your allotted time.
Beginners should keep their vigorous activity to a couple of minutes followed by a five minute cool down until you have increased your stamina.
You should aim at eventually being able to do fifteen to twenty minutes of exercise before your cool down.
The reason this is beneficial is that when you exercise in a way that increases your heart rate, your metabolism naturally speeds up.
By increasing and decreasing your exercise in short intervals, you are not giving your metabolism enough time to slow down to its normal rate, and in time you will have trained it to remain at its increased speed.
Since a high metabolism is not all that is needed in order to successfully reach your weight goals, strength training is an important part of our private training sessions.
The strength training and cardio aspects of your Metabolic Interval Strength Training can be done as a part of your interval training, separately, or both depending entirely on what will suit your lifestyle and inclinations.
Strength training helps to restore any lost muscle mass while burning calories and increasing metabolism.
If done regularly in conjunction with the other aspects of Fitactive’s private fitness programs and a balanced diet, you will very quickly see amazing results.
Diet is also a very vital part of any weight loss plan.
Exercise and a maximized metabolic rate will only get you so far.
Contrary to what you may believe, healthy eating does not have to be painful, although you may experience particular difficulty if you happen to find yourself addicted to certain kinds of foods like sugars or fats.
The idea is to eliminate processed foods from your home and to avoid fast food restaurants. You also need to eat a wide variety of healthy foods to ensure that you are getting all the nutrients your body needs.
With your metabolism effectively raised by Fitactive's Metabolic Interval Strength Training, a good diet will help you to reach your ideal weight and to be completely healthy.
Fitactive's Metabolic Interval Strength Training includes various kinds of physical exercise including: Gymnastics, Dumbbells, Kettlebells, Parkour, and functional Isometric, Plyometric and Proprioceptive movement.
If all this sounds overwhelming, don’t panic!
Because you will be assigned your own private trainer, you will have a fitness routine which is specifically suited to your needs and abilities; you will never have to do activities that you aren’t ready for or are uncomfortable with.
The Parkour and functional movement aspects of your training, for those who are unfamiliar with them, involve obstacle course training and strength and weight training specific to the various angles and muscles in your body.
Metabolic Interval Strength Training will allow you to burn calories and build muscle while training your metabolism to work for you even while you’re resting.
If combined with a balanced and varied eating plan, you will see results within three weeks on a program with your very own professional private fitness trainer.
Whatever your body type, lifestyle or physical fitness level, there is a trainer and a program to suit your needs at Fitactive Private Fitness Training of Orange County in California.
INVEST IN YOUR FITNESS WELL-BEING!
RESULTS
Did you know that exercise improves your memory and your ability to concentrate?
Aerobic fitness exercise increases blood flow to the brain, which nourishes brain cells and allows them to function more effectively.
A recent study showed that exercise actually promotes the growth of new neurons (brain cells) in the hippocampus-the part of the brain that controls the memory and learning.
It was previously believed that once brain cells died, they were not replaced.
To be fit and active is truly beneficial to you in many ways.
It makes you feel confident and happy!!
Again, the workouts are always different:
• Interval Strength Training,
• Tabata Protocol Calisthenics,
• Plyometrics
• Body-Weight Circuit Training,
• Kettlebell Workshops ("Guaranteed Fat-Loss")
• CrossFit Training,
• Parkour Strength & Conditioning,
• Gymnastics,
• Metabolic Fitness Training,
• Mixed Martial Arts,
• Resistance Training,
• Sledgehammer Intervals ("Old School"),
• Free Weights,
• Sports Specific (Golf, Tennis, Football, Soccer, Racquetball, Kayaking, Weightlifting, Triathlon and Long Distance Running).
Always first get enough rest, eat a well balanced diet and participate in a moderate amount of exercise!
Any exercise-anywhere!!
Don't forget, if you go outside and just walk for 30 minutes, you'll be doing something to better your fitness level!
Any fitness activity will count.
So, get going already!
(:-)
Call FITACTIVE,
an Independent Private Fitness Training of Orange County @ (949) 394-5303
Start Your Fitness Revolution 2008!
As a Private Fitness Coach in Orange County,
I'm able to provide At-Home Private Fitness Training only to clients that reside in the cities of:
Aliso Viejo, Capistrano Beach, Corona Del Mar, Costa Mesa, Coto De Caza, Cypress, Dana Point, Emerald Bay, Foothill Ranch, Fountain Valley, Garden Grove, Huntington Beach, Irvine, Ladera Ranch, Laguna Beach, Laguna Hills, Laguna Niguel, Laguna Woods, Lake Forest, Long Beach, Mission Viejo, Newport Beach, Newport Coast, Rancho Santa Margarita, Santa Ana, San Clemente, San Juan Capistrano, Tustin, and Westminster.
P.S.
Questions, comments,
I would love to hear from you.
Your Friend in Fitness,
Gabriyel Atreyu
(949) 394-5303
P.P.S.
KEEP CHECKING FOR UPDATES!
KETTLEBELL EXERCISES for STRENGTH TRAINING in ORANGE COUNTY
Welcome,
OC Kettlebell Strength Training Fitness Afficionados!
What is a “kettlebell”?
A kettlebell is a unique training device that has been around for centuries.
Picture a dense iron mass, similar to a cannon ball, with a thick handle on the top of it.
Kettlebell training involves using these weights for an entire body workout.
Who can use kettlebells and what could you use kettlebells for?
Kettlebells are great for everybody.
Some people hear “kettlebell training” and imagine that it is only for extreme power lifters or that it is a potentially dangerous form of training.
Quite the contrary, kettlebells are safe for everybody to use in the proper weight increments and using the proper form—just like all other weightlifting.
Man or woman, young and old alike, kettlebell training can be suited to your needs.
If you have never picked up a weight before, kettlebell training is a great way to start in order to see immediate and impressive results.
If you have been weight training for years but have hit a plateau or just need a chance of pace, kettlebells will provide an instant boost that keeps you interested in working out, while making your workouts more challenging and more rewarding.
The best part about kettlebell training is that these workouts are great for everybody, regardless of what your need is.
They are great for losing weight, toning up or gaining muscle mass.
Why is kettlebell training so effective?
It’s so effective because it is unlike any other standard dumbbell, barbell or weight training machine you have ever used.
This is due in part to the extremely thick handle, thicker than that of a dumbbell.
This requires more hand, grip and arm strength to use kettlebells.
Kettlebells also provide a wider, freer range of motion than any machine or barbell possibly could.
If you are an athlete, you can swing kettlebells up, down and around your body, mimicking movements that are closer to what you would actually perform when in competition.
Due to the ball-and-handle design of a kettlebell, they have a different center of mass than a standard dumbbell or free weight.
This design forces you to use more of your muscles in each lift that you perform; both raising your heart rate and building more strength and mass.
Multi-joint exercises are always the best way to release more testosterone in your body and target the major muscle groups, while also improving your cardio.
When using kettlebells you will use muscles that you may never knew even existed. All exercises become multi-joint movements, incorporating all of your muscle groups.
You might be saying to yourself that kettlebells sound too good to be true; just like an infomercial for the new fitness gadget of the month.
However, kettlebells have not only been used for hundreds of years, their effectiveness has been proven in studies.
The most popular and convincing study done (Voropayev, 1983) looked at two groups of athletes.
The goal was to see which group would perform better in a set of fitness and strength tests: pull-ups, a standing jump, the 100 meter sprint and a 1 kilometer run.
The control group exercised in the tests they would be performing. The other group used kettlebell training and never worked on the specific movements they would later be tested on.
Well, the kettlebell training group outscored the control group, in every exercise, without ever practicing those specific movements and tests!
How do I get started?
Let's see (hmmm), well the easiest thing right now would be for you to call me (949) 394-5303 set up an appointment and experience kettlebell training first hand under professional supervision for FREE!
You could try the JUMPSTART, it gives you 3 free workouts!
Or, you need to acquire a kettlebell or several kettlebells for yourself.
The most important thing is determining what amount of weight is right for you, your desired results and your current state of fitness and strength.
Traditionally, kettlebells for men come in 35 pound, 53 pound and 70 pound weights. Most women use either an 18 pound kettlebell or a 26 pound kettlebell.
Due in part to the explosion of popularity in the fitness and sports world, kettlebells are now available in a much broader range of weights; from 8 pounds to over 100 pounds.
Keep in mind when picking the size that is right for your kettlebell training needs that kettlebells will feel much heavier than an equivalent dumbbell.
It is always better to start lighter than you might feel you need to, in order to gain an understanding of how to use kettlebells and the form involved.
Whether you want to lose bodyweight, decrease your body fat, gain strength or gain lean muscle mass, kettlebell training can and will help you reach your goals.
Questions & comments,
I would love to hear from you.
(:-)
Your friend in fitness,
Gabriyel Atreyu
FITACTIVE
Personal Fitness Training Orange County
gabriyel@mac.com
(949) 394-5303
OC Kettlebell Strength Training Fitness Afficionados!
What is a “kettlebell”?
A kettlebell is a unique training device that has been around for centuries.
Picture a dense iron mass, similar to a cannon ball, with a thick handle on the top of it.
Kettlebell training involves using these weights for an entire body workout.
Who can use kettlebells and what could you use kettlebells for?
Kettlebells are great for everybody.
Some people hear “kettlebell training” and imagine that it is only for extreme power lifters or that it is a potentially dangerous form of training.
Quite the contrary, kettlebells are safe for everybody to use in the proper weight increments and using the proper form—just like all other weightlifting.
Man or woman, young and old alike, kettlebell training can be suited to your needs.
If you have never picked up a weight before, kettlebell training is a great way to start in order to see immediate and impressive results.
If you have been weight training for years but have hit a plateau or just need a chance of pace, kettlebells will provide an instant boost that keeps you interested in working out, while making your workouts more challenging and more rewarding.
The best part about kettlebell training is that these workouts are great for everybody, regardless of what your need is.
They are great for losing weight, toning up or gaining muscle mass.
Why is kettlebell training so effective?
It’s so effective because it is unlike any other standard dumbbell, barbell or weight training machine you have ever used.
This is due in part to the extremely thick handle, thicker than that of a dumbbell.
This requires more hand, grip and arm strength to use kettlebells.
Kettlebells also provide a wider, freer range of motion than any machine or barbell possibly could.
If you are an athlete, you can swing kettlebells up, down and around your body, mimicking movements that are closer to what you would actually perform when in competition.
Due to the ball-and-handle design of a kettlebell, they have a different center of mass than a standard dumbbell or free weight.
This design forces you to use more of your muscles in each lift that you perform; both raising your heart rate and building more strength and mass.
Multi-joint exercises are always the best way to release more testosterone in your body and target the major muscle groups, while also improving your cardio.
When using kettlebells you will use muscles that you may never knew even existed. All exercises become multi-joint movements, incorporating all of your muscle groups.
You might be saying to yourself that kettlebells sound too good to be true; just like an infomercial for the new fitness gadget of the month.
However, kettlebells have not only been used for hundreds of years, their effectiveness has been proven in studies.
The most popular and convincing study done (Voropayev, 1983) looked at two groups of athletes.
The goal was to see which group would perform better in a set of fitness and strength tests: pull-ups, a standing jump, the 100 meter sprint and a 1 kilometer run.
The control group exercised in the tests they would be performing. The other group used kettlebell training and never worked on the specific movements they would later be tested on.
Well, the kettlebell training group outscored the control group, in every exercise, without ever practicing those specific movements and tests!
How do I get started?
Let's see (hmmm), well the easiest thing right now would be for you to call me (949) 394-5303 set up an appointment and experience kettlebell training first hand under professional supervision for FREE!
You could try the JUMPSTART, it gives you 3 free workouts!
Or, you need to acquire a kettlebell or several kettlebells for yourself.
The most important thing is determining what amount of weight is right for you, your desired results and your current state of fitness and strength.
Traditionally, kettlebells for men come in 35 pound, 53 pound and 70 pound weights. Most women use either an 18 pound kettlebell or a 26 pound kettlebell.
Due in part to the explosion of popularity in the fitness and sports world, kettlebells are now available in a much broader range of weights; from 8 pounds to over 100 pounds.
Keep in mind when picking the size that is right for your kettlebell training needs that kettlebells will feel much heavier than an equivalent dumbbell.
It is always better to start lighter than you might feel you need to, in order to gain an understanding of how to use kettlebells and the form involved.
Whether you want to lose bodyweight, decrease your body fat, gain strength or gain lean muscle mass, kettlebell training can and will help you reach your goals.
Questions & comments,
I would love to hear from you.
(:-)
Your friend in fitness,
Gabriyel Atreyu
FITACTIVE
Personal Fitness Training Orange County
gabriyel@mac.com
(949) 394-5303
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