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Fitness Tip#270 - December 14th, 2012

Saturday, December 15, 2012

What You Need to Know to Be a Fitness Trainer


Function
Personal trainers are people who work best in interpersonal, one-to-one or small group settings. Their clients are often older people or people with weight problems, injuries or motivational issues. Thus trainers may require more medical knowledge than group exercise instructors. While the social aspects of a group exercise class often keep people motivated and compliant, personal trainers do not not benefit from group energy, so they must find other ways of intrinsically motivating their clients. If the client becomes too attached to a trainer, the motivation may be extrinsic, meaning that the client is getting in shape for her trainer, not herself. Basic knowledge of psychology is helpful. Personal trainers usually work in the weight room so they must understand program design, which includes setting the proper weight and prescribing the appropriate sets and repetitions. They must also learn the testing and screening procedures.

Certification
Most certification exams require you to identify the major muscle groups of the body, their primary movements and their planes of motion. Examples of primary movements include flexion or bending, extension or straightening, abduction, which is moving a limb toward the center of the body or adduction, which is moving the limb away from the body. You will also be tested on the planes of motion. The sagital plane is associated with forward and backward movement, the frontal plane is side-to-side movement and the transverse is rotational movement. The energy systems segment of the exam is often the most complex.
Salary
Personal trainers can expect to spend at least a few hundred dollars a year on certification and continuing education, so their salary must justify their expenses. Fortunately, the Bureau of Labor Statistics predicts a "much faster than average" growth in this profession, which, according to their website, implies a 20 percent increase in fitness trainer jobs between 2008 and 2018. The results of the 2010 American Council on Exercise Salary Survey indicate that full-time personal trainers earn an annual average of $53,323, while part-time trainers, working about 16 weekly hours, earn $18,650. Full-time trainers with advanced certifications earned $55,771, and part time trainers with advanced certifications earned $20,588. Highest salaries were in the Northeast, and lowest salaries were in the Northwest. These salaries represent a 19 percent increase since 2005.


Have a great weekend everyone!
"BRING IT"
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Fitness Tip#269 - December 13th, 2012

Thursday, December 13, 2012

DYNAMIC INTERRUPTS

Dynamic interrupts are low-intensity activities, like jumping jacks, that you perform between sets of your normal exercise routine to keep you moving and burning extra calories without interfering with the primary exercise.


Sample dynamic interrupt

1) One set of back squats.

2) Rest until your heart rate hits the low end of your target heart rate zone.

3) Perform 30 to 60 seconds of jumping rope.

4) Rest until your heart rate hits the low end of your zone.

5) Repeat 1 through 4 for the desired number of sets.

Follow this pattern for all of the exercises in your workout in order to maximize effectiveness. As you progress, your goal is to recover quicker from each set and become more efficient. That way, you’re able to do more total work (reps and sets) in less time, which will help you get back in shape. If you start moving especially fast, you can always add more sets and reps, and then try to improve on your recovery time with the added work.


"BRING IT"
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  Member Comments About This Blog Post:

TRICIAE2 12/14/2012 9:30AM

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Time for a Reset?

Wednesday, December 12, 2012

Who wants to join me for a 21 day body reset starting January 1st before starting a workout program? I am planning on doing Insanity as my first workout program for 2013. I believe this 21 day body reset will prime my body for this.

If you've been feeling tired, run down, or just plain lousy lately . . . if you're having trouble with your digestion or difficulty losing weight . . . if your body just isn't working the way you want it to . . . the solution may be simpler than you think. The solution may be an Ultimate Reset.

Restore your body to its original "factory settings," so you'll have more energy and greater focus, experience better digestion and a more positive mood, you'll notice that your body is functioning more efficiently, helping you lose weight and improve your overall health.

You'll do it all without drugs . . . without fasting . . . naturally and painlessly.

Let me know if you want to join me. Your body won't change if you don't get out of your comfort zone!

Time to press RESET!
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  Member Comments About This Blog Post:

MONA_MONA 12/12/2012 8:04PM

    I'm on board! I finished P90X2 some time ago and am ready to get back into another challenge.

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Fitness Tip#268 - December 12th, 2012

Wednesday, December 12, 2012

SUPERSETS
Supersets are routines that alternate sets between two exercises. Supersets can work different sets of muscles – a back exercise and a chest exercise, for example, different sections of the body (such as an upper or lower body move) or even the same muscles. (Combining a flat bench press with an incline bench press.)

Alternating sets makes it easier to keep your heart rate in the aerobic zone because it generally allows your muscles more time to recover from each exercise, while keeping the heart rate up. (Unless, of course, you work the same muscle back-to-back, a strategy not typically recommended in heart rate based training.)



Here’s how you can create your own superset routine.
Sample Superset Routine 1
Perform this routine in the order shown below.

1) One set of back squats (8 reps).

2) Rest until your heart rate hits the low end of your target heart rate zone.

3) One set of pull-ups (8 reps).

4) Rest until your heart rate hits the low end of your zone.

5) Repeat 1 through 4 for the desired number of sets (3-4 sets total).

P90X workout program was pretty much created with this theory in mind.

"BRING IT"
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  Member Comments About This Blog Post:

JAN155 12/12/2012 3:12PM

    Good tip! I usually only do either super, tri, or giant sets when I workout so I keep my heart rate up. I also often add a fast 1 minute cardio blast (think burpees, jog in place, etc.) in between sets.
Great way to workout!

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1HAPPYSPIRIT 12/12/2012 12:29PM

    emoticon for sharing!

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Fitness Tip#267 - December 11th, 2012

Tuesday, December 11, 2012

Combine Strength And Aerobic Training

To receive the greatest benefit from a heart rate workout, you want to stay in the aerobic range throughout the entire routine. After each set of an exercise, rest only until your heart rate reaches the low end of your aerobic zone (max heart rate multiplied by 0.6).

Although other considerations factor in – such as your fitness level and whether you take any medications – as a rule of thumb, you can estimate your maximum rate by subtracting your age from 220. So, the predicted maximum heart rate for a healthy 35-year-old would be 220 minus 35, or 185 beats per minute. Once you know that number, you can calculate your target aerobic heart rate range, which is typically 60 percent to 80 percent of your maximum. To determine your target range, multiply your predicted maximum rate by 0.6 for the low end of the range, and by 0.8 for the top end. For our hypothetical 35-year-old, the target range would be 111 beats per minute to 148 beats per minute.


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  Member Comments About This Blog Post:

LIV2RIDE 12/12/2012 9:18AM

    I've been working to do at least one workout in the aerobic zone. It's tough but working to get stronger in that zone. I find that slower workouts burn the same amount of calories than the blast at high HR workouts do. They might be a bit longer but worth the effort and recovery to my body.

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RUN4FOOD 12/11/2012 8:00PM

    Thanks for sharing this information, very simple, very concise and very useful.
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GEEKYGRANDMOMMY 12/11/2012 4:55PM

    Thanks

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CECILY_HERE 12/11/2012 4:48PM

    Thank you. Less than an hour ago I told a friend that I needed to find this information.

Cecily

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