Go to the Gym As Part of Your Daily Routine
Our weight loss program gives you the combined tools and guidelines that will teach you how to workout effectively and choose and cook your meals. You will learn to the many possible ways eat staple foods in your daily diet. It is important to know that the more muscle mass you have the easier it is for your body to burn fat. We exercise on all of your muscle groups in the same workout to strengthen our skeleton.
For muscle building to be effective without compromising our posture and body alignment. We must ensure that the proportions between muscle groups are matched. Our bodies are a work of art, when looking at a skeleton it is pretty daunting to think that this is what is inside of us. The only thing holding our bones together are muscles, ligaments, cartilage and tendons, bio mechanically designed in the most genius way. So when our muscles atrophy because of our up to now sedentary life style, we now have to find the time to work out to change that.
We can actually see the damage both in our muscle mass and in our bone density. So getting back into an organized exercise regime is great. Working out with an equal amount of energy on all muscle groups will ensure a proportioned body. No muscle group should ever be left out. Work out with control and develop your muscle mass to cause muscle hypertrophy. Workout 3 times a week in the gym to build muscle.
It is really important to do some aerobic exercise, which is exercising for extended periods of time of 20 minutes or more at a steady pace keeping our heart rate to between 60%-80% of our maximum HR. Walking, Running, Cycling, aerobic classes or Zumba classes raises our heart rate and oxygen intake, supplying our muscles with oxygen and energy from carbohydrates (glycogen) and fat during this process.
We should do some sort of aerobics at least 5 days a week, between 30-60 minutes with varying levels of intensity, which you don’t need to do in a gym. Work out at about 60%-80% of their maximum heart rate. Calculate: Men, 220 minus his age, Women 226 minus her age and 60%-80% of that, for example: a man of 35 (220-35=185 and 70% of 185=129.5 heart rate).
Start Every Workout With a Warm Up
Every work out in your Personal Training Classes will start with a warm up to get the body ready physically and emotionally. The warm up should include exercises that you will be doing during the main work out so that the work out will be smooth.
- It helps reduce the risk of bone and muscle injury – Warm up exercise assists your circulatory system in pumping blood to the muscles. Increased movement of blood through the tissues makes your muscles more pliable. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury. A proper warm up safely prepares your body for the increased demands of exercise.
- It prepares your heart – warming up prepares your heart for an increased activity thus preventing rapid increase in blood pressure that could lead you to over-fatigue and even cause a heart attack or stroke. The gradual increase of delivery of oxygen and nutrients from the heart to your muscles prevents the body to get tired easily.
- It prepares your brain – a warm up gives time to your brain to prepare for a competitive event. When warming up, the brain “switches-on” to be optimally prepared for the dynamic activity to follow. Exercise can actually increase the ability of your brain to relax and tolerate fatigue.
- It decreases muscle soreness – after a strenuous physical activity, it is natural for the muscles to experience soreness that sometimes leads to inflammation or tears in the muscles fibers. Warming up prior to any intense physical activities increases muscle temperature and reduces soreness after the exercise/activity.
Book 10 sessions of personal training classes and receive one lesson for FREE.
Classes will include:
- one on one training focusing on your specific needs.
- special attention will be invested in your body type for strengthening.
- rehabilitation of injuries, by strengthening and stretching.
- homework to maintain focus and balance on your regime.
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