Category: Do
IS CARDIO THE BEST WAY TO BURN FAT?
20th January
This is probably one of the most common questions I am asked when chatting with people and like many fitness related answers it’s rarely straight forward :
Minute for minute cardio is a very efficient way of burning calories but the intensity and duration of your workout will dictate the ratio of fat to carbs that your body uses.
For those that are fit enough, high intensity workouts mean that your body continues to burn calories (mostly fat!!) long after your workout has finished.
Weight training also has a very positive effect in the longer term. Every gram of muscle you create will need calories to function. This means over a 24hr period a more muscular person will burn a lot more calories than a less muscular person. So, in summary, from an EXERCISE perspective, combining BOTH Cardio and Weights is the BEST … Read More »
Body Building
22nd January
Body Building (Hypertrophy)
(ACSM Med Science & Sports Exercise. 2009)
***Recommended for advanced participants only, previous experience essential. Minimum 6 weeks of Muscular Endurance followed by 6 weeks Strength is advised.
3-4 x week leaving 48 hours between resistance training sessions, alternating sessions A & B
5 minutes Low intensity CV warm up, Cycle, x-train or walk gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
Begin with Joint mobilisation – 20 reps of Deadlift, clean & press with empty barbell or light dumbbells
Then choose Routine A or B (Alternating)
ROUTINE A
Routine A – 3-6 sets of 6-12 Reps typically 2s lift: 4s return
***Fatigue to be hit within the rep range (in correct form) , participant should not be able to perform any more reps of the given exercise, if they do, weight to increased by 5-10% on the following set)***
Barbell Squats
Leg extension
Lat … Read More »
Weight Loss
22nd January
Weight Loss & prevention of weight re-gain (February 2009 ACSM Medicine & Science in Sports & Exercise®)
4-5 x weekly 60mins moderate intensity 55-69%MHR (>250mins weekly)
5 minutes Low intensity CV warm up, Cycle (STATIONARY BIKE), x-train (CROSS TRAINER) or walk (TREADMILL) gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
30 minutes continuous CV @ 55-69% MHR choosing from ; Treadmill (TREADMILL), Bike (STATIONARY BIKE), X-trainer (CROSS TRAINER), Step ups (STEP UPS). Then choose Routine A or B (Alternate days)
ROUTINE A
1 set of 8-10 Reps, 6 seconds per Rep, typically 2s lift: 4s return
Stability Ball Squats
Stability Ball Lunges
Leg Extension
Lying Hamstring Curl
Bench Press
Press ups – narrow hand position
Pec Flyes
Tricep barbell extensions
ROUTINE B
1 set of 8-10 Reps, 6 seconds per Rep, typically 2s lift: 4s return
Lat Pull Down
Seated Row underhand (Image not available)
Seated row overhand (Image not available)
Shoulder Press
Lateral Raise
Front Raise
Reverse … Read More »