Most
common external goals & targets
| Lose
weight
read
below |
Burn
Stored Fat read
below |
Improve
Fitness
read
below |
Build
Muscle
read
below |
Tone
& Sculpt
read
below |
Increase Flexibility
read below |
Most
common internal goals & targets
| Lower
Cholesterol
Level |
Lower the
risk of Diabetes |
Reduce the
risk of Coronary Heart Disease |
Increase Energy
Level |
Improve Asthma
management |
Increase Internal
Organ Function |
|
Click here to read more
about internal goals & targets |
This
page includes information regarding:
Stretching
~ Tone & sculpt ~ Muscle building ~ Improving
fitness ~ Burning fat ~ Weight loss
Losing
Weight:
For
the majority of people who start exercising, "losing
weight" is a phrase that is sometimes used
in the wrong context.
Maybe
it's not weight you need to lose, maybe it's body
fat!
Burning
stored body fat & losing weight are completely
different but sometimes looked upon as meaning the
same thing.
To
"lose weight" is to lower the number on
the scales which we use to weigh ourselves (kg,
stone or lbs). The
scales must not be altered at anytime in any way,
they must be situated on the same floor, in the
same room & to get a true result try to weigh
yourself at the same time & on the same day
each week.
Take
a look below & read about burning stored
body fat, & maybe this is what you really
need
Benefits
to losing weight:
-
You
can see the number on the scales dropping - high
motivational factor
-
Clothing
sizes drop - Again a visual motivational factor
-
Fitness
levels increase - workouts have to be intense
you will become fitter
-
If
you can do this you can do anything - because
losing weight is one of the hardest goals you
will ever achieve, anything else will be easy!
Negatives
to losing weight:
-
Your
workouts have to be regimented & at a very
intense level
- Stress on the heart
& lungs if not used to exercise
- Not recommended
for beginners
-
You
have to exercise 4 to 5 times per week
-
You
cannot achieve weight loss without having a good
nutrition plan
-
Loss
from selected areas - depending on how your body
reacts to exercise, when people lose weight they
tend to lose it from areas of their body where
they don't really want to lose it, e.g. lower
arms, lower legs & chest.
How
to lose weight depends on the individual, we are all
different & therefore require specifically designed
programmes & regimes.
Ask one our trainers what exercises
to do & how to start your personal e-book
here
__________________________________________________________________
Burning
Stored
Body
Fat:
Body
fat is measured in percentage. We measure
your stored body fat percentage by a body fat monitor.
This machine sends a small electrical current around
the water in your body so it is recommended that
you are well hydrated before testing just for improved
& consistent results.
Body
fat monitors can be purchased from a wide range
of stores e.g. ASDA, TESCO, JJB & are available
in two main formats. Hand held monitors &
foot scales both have metal plates to place your
hands or feet, make sure you are stood still whilst
the results are completed.
Body
fat training is very
healthy way to exercise &
in most cases should be in place of weight loss.
Utilising the stored body fat training is excellent
for beginners & needed for experts &
all range of people young
& old can benefit from training this way.
Benefits
to burning fat:
Negatives
to burning fat:
- Needs to be completed 5 to 6 days
per week
- Long & continuous training
workouts - minimum of 40 minutes
- Will not improve fitness levels
- Feeling that you
may not be working hard enough
An
easy but specific test needs to be conducted for each
person to determine the correct training level intensity,
time frequency & type.
Ask one of our qualified trainers
to design your individual health & fitness programme
here.
______________________________________________
Improving
Fitness:
Improving
the function of the heart & lungs is to increase
the endurance, stamina, strength & overall capacity
of them. The benefits are never ending &
can be experienced by everyone at all levels.
Being
able to play with your children for longer or to
challenge yourself at an event are both achievements
that do not come easy or without work.
Why
do I always feel out of breath when I walk up a
flight of stairs?
This
does not mean we are unfit, everyone feels it.
The
average person only uses a certain percentage of
their lungs throughout the day, so when we get up
from our desks after sitting for 2 to 3 hours with
a slow & regular heart rate the sudden short
excursion walking up stairs will make the heart
& lungs work slightly harder. Even using
an extra 1% of our lungs after sitting for so long
makes our body feel out of breath.
For
example:
-
Sat
down for 1 to 2 hours - heart rate 70 beats per
minute (bpm) - using approx 10% of lung function.
-
Sudden
movement (Walking up stairs) for 5 seconds - heart
rate will increase to 100 bpm - using approx 12%
of lung function.
-
Continuous
exercise (Walking/Steady cycling) for 30 minutes
- heart rate will start high (140bpm) then slow
down & become constant (120bpm) - using approx
25 to 30% of lung function.
So
if we were to continue to walk up the stairs our
heart rate would start to drop & our breathing
would become constant.
IMPORTANT:
If you have a job which requires
a lot of sitting, try to move throughout the day,
try to walk up stairs more often or walk to the
toilet faster. This will help to prevent your
body from becoming stiff & tired.
The
only negatives to improving fitness levels are people
start exercising too fast, too hard, too much &
use the wrong equipment or techniques. This
can lead to injury, not achieving goals & not
improving fitness levels.
Please
ask one of our trainers for help & to design
a starter plan
here
___________________________________________
Building
Muscle:
Building
muscle is extremely hard & requires
regular, Intense & dedicated regimes.
Workouts should be designed
specifically for the individual basing the workout
components on past exercise history, age, health
requirements, equipment type, body shape & body
size. The only way to increase muscle mass
is to lift heavy weights
& this increases the chance
of injury, therefore workouts & programmes must
be designed by professional, qualified & experienced
trainers. Do not attempt to start lifting
heavy weights without advice.
Our
trainers will provide all the information regarding
nutrition for building muscle.
Technique
is the key:
A
large percentage of people who start to build muscle
concentrate too much on training the major body
parts & muscle groups e.g. chest & biceps.
In fact to maximize the amount & to look better
from lifting weights we need to work on technique
& core strength, this will build a platform
to where we can develop & progress.
check
out our muscle of the month
Benefits:
-
Improves
bone strength
- Improves ligament & tendon
strength
- No need for cardiovascular
exercise
- Simple format
- Gain confidence
Join
here & receive your
FREE fitball or exercise
stretch band
______________________________________________
Tone
& Sculpt:
Toning
& generally sculpting the body is looked upon
as the average health & fitness regime. Mixing
cardiovascular exercise, machine/free weights, floor
work & core conditioning techniques will
give a tight, firm, fit & healthy look.
Benefits:
-
Look
& feel fantastic
- The amount of programmes &
workouts available
- Interesting
- Short & long workouts
- The chance to try
something new
- Exercise classes
can be used
- Fitness is improved
- Overall health is improved
There
are no negatives to toning & sculpting your body.
This way of training requires all the correct amounts
of exercise available. Working on specific body
parts is not how it works, looking at the body as
one muscle is & as a whole works better.
Core strength plays a huge part, utilising pilates
& stability movements will burn fat & improve
muscle tone from inside out.
Receive
discounts for your family
& friends when you join here
_______________________________________________________
Increase
Flexibility:
Over
looked by the majority of people who exercise regularly,
stretching is as important as the workout itself.
Stretching
properly can increase what
you are trying to achieve up to 15%.
Benefits:
-
Reduces
injury
- Increases strength, stamina, flexibility,
speed
- Body can cope with more
- Feel better
- Can be used to relax
- Can be used as a cool down
- Can be conducted
lying, seated & stood
Negatives:
- Stretching too much can cause injury
- Can be boring & a chore
- Some people find
it difficult to lie down
- Will not reduce
aching
- Needs to be completed after each
session
If
you can introduce stretching as part of your workout
then you will feel the benefits almost instantly.
Pilates use stretching as a focus point & the
fact it strengthens the lower
back & stomach muscles.
Contact
a fully qualified & experienced trainer
here
_______________________________________________
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