|
|
| |
| Home
> Fitness
Advice |
| |
|
| |
Health and Fitness Solutions
- Provided by Source Personal Training
Source Personal trainer provides a team of specialists,
committed to providing unrivalled service, dedication
and focus on you. |
| |
|
| |
|
| |
Getting Started |
| |
Welcome to personal training, Source are here to assist
you with your workout at home. For a quick start, simply
view the main topic areas on the menu bar to the left,
otherwise we are more than happy to help with your further
for questions or personal training enquiries.
|
| |
Discover how Source can change
your world but not cost you the earth . |
| |
|
| |
Contact Us |
| |
If like Source Personal Trainers home training clients,
you feel that you would benefit from more advice and support
to achieve your health and fitness goals, contact us on
or www.sourcept.co.uk
to view our website. Or email info@sourcept.co.uk |
| |
|
| |
This is why you should choose Source
Personal Training |
| |
-- ‘I went from a dress size
14 to 8’ Lindsey, age 32
-- ‘Personal
training reduced my body fat, stress levels and blood
pressure’ Ian, age 55
-- ‘A
nutritional review took seven pounds off in just five
weeks’ , age 38
-- ‘I increased
my sports performance and became fitter than before’
Nigel, age 26 |
| |
|
| |
Nutrition |
| |
Remember fitness and health goals are also dependant on
nutrition. If you feel tired, low on energy, suffer from
PMT, chronic fatigue, IBS, stress or depression, changing
the way you eat could change your life. Contact Source
PT for further details of how our specialist nutritional
team can help. |
| |
|
| |
Be Safe |
| |
If you have not exercised within the last 6 months, or
suffer from a condition, or if you are pregnant, always
seek the advice of your GP before embarking on a new diet
or fitness programme.
The first in this series will be the warm
up : |
| |
|
| |
| |
Warm up Objective |
| |
-- |
To prepare the mind and body for
the work out ahead |
| |
-- |
To raise body temperature. |
| |
-- |
To mobilise the major joints. |
| |
-- |
To raise the pulse rate |
 |
| |
Why Warm up ? |
| |
-- |
Raising core body temperature increases
blood supply and more oxygen to the working muscles. |
| |
-- |
Muscles and other connective tissues
relax and stretch more readily when warm. |
| |
-- |
Slow gradual warm up reduces lactic
acid build up in the early part of exercising. |
| |
-- |
Warm up before intense exercise reduces
the risk of injury. |
| |
-- |
The joints become lubricated. |
| |
-- |
Mental preparation for the task ahead. |
| |
-- |
Muscles become smoother and more efficient |
| |
-- |
Metabolic activity within the muscle tissue is
stimulated. |
| |
No hard and fast rules can be laid down as to the
duration of the warm-up, however a good indicator
will be the onset of sweating, and an ideal time
for a warm up sequence will be in the region of
5 to 10 minutes. |
|
| |
Three Types of Warm up |
| |
Passive Warm Up |
| |
Simply using an external heating, i.e. taking a
bath, warm clothing or a pre exercise massage, Heart
Rate can be increased together with Blood Pressure
|
| |
Active General Warm Up |
| |
This is more effective than passive warm up, and
may include jogging, mobility exercises, skipping
etc... |
| |
Active Specific Warm Up |
| |
This warm up involves using a specific set of movement
patterns that will later be used in a specific sport.
This is an effective physiological and mental rehearsal. |
|
|
| Exercise
Tips |
Exercise Intensity |
Whether your goal is to burn fat or to strengthen
your Cardiovascular system, the key to achieving
the desired results is to exercise with the proper
intensity. The proper intensity level can be found
by using your heart rate as a guide. The chart above
shows recommended Heart rates for fat burning and
aerobic exercise.
The three numbers define your “training zone.”
The lower two numbers are recommended heart rates
for fat burning; the higher number is the recommended
heart rate for aerobic exercise. To measure your
heart rate during exercise, use the chest pulse
sensor. |
|
Fat Burning |
To burn fat effectively, you must exercise at a
relatively low intensity level for a sustained period
of time. During the first few minutes of exercise,
your body uses easily accessible carbohydrate calories
for energy. Begin to use stored fat calories for
energy. If your goal is to burn fat, adjust the
exercise equipment until your heart rate is near
the lowest number in your training zone.
For maximum fat burning, adjust the exercise equipment
until your heart rate is near the middle number
in your training zone. |
|
Aerobic Exercise |
If your goal is to strengthen your cardiovascular
system, your exercise must be “aerobic.”
Aerobic exercise is activity that requires large
amounts of oxygen for prolonged periods of time.
This increases the demand on the heart to pump blood
to the muscles, and on the lungs to oxygenate the
blood. For aerobic exercise, adjust the speed and
incline of the treadmill until your heart rate is
near the highest number in your training zone. |
|
Workout Guidelines |
Each workout should include the following three
parts: |
A Warm-up Start each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate and
circulation in preparation for exercise.
Training Zone Exercise after warming up, increase
the intensity of your exercise until your pulse
is in your training zone for 20 to 60 minutes. (During
the first few weeks of your exercise program, do
not keep your pulse in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as
you exercise never hold your breath.
A Cool-down Finish each workout with 5 to 10 minutes
of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent
post-exercise problems. |
|
Exercise Frequency |
To maintain or improve your condition, complete
three work outs each week, with at least one day
of rest between work outs. After a few months, you
may complete up to five workouts each week if desired.
The key to success is to make exercise a regular
and enjoyable part of your everyday life. |
|
Warning |
Before beginning this or any exercise program, consult
your Doctor. This is especially important for individuals
over the age of 35 or individuals with pre existing
health problems. The pulse sensor on most exercise
machines are not medical devices. Various factors,
including your movement, may affect the accuracy
of heart rate readings. The sensor is intended only
as an exercise aid in determining heart rate trends
in general.
This fitness advice has been provided by Academy
Personal Training. Hire Fitness can accept or share
no liability for any advice or training given.
|
|
|
|
| |
| |
|
|
|
