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IS CARDIO THE BEST WAY TO BURN FAT?

Posted by admin in Aerobic Excercise, Do. Comments Off on 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

Posted by admin in Your Work Out. Comments Off on 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

Posted by admin in Your Work Out. Comments Off on 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 »