Friday, December 21, 2012
****SORRY THIS WAS A DUPLICATE OF THE DAY BEFORE*****
Cardio 101: How To Use The Elliptical For Fat Loss (Part 2)
“Mile Repeats” or Mid-Intensity, Long Intervals (45 minutes)
Setting: Manual. You’ll increase your intensity by adjusting the ramp and your RPMs.
• After the warm-up (3 to 5 minutes), perform five 5-minute intervals at an effort level around 6 or 7. Use the following settings:
1. Low ramp, Low resistance, high RPM
2. Med ramp, Low resistance, high RPM (backward pedal)
3. High ramp, Low resistance, high RPM
4. Med ramp, Low resistance, high RPM
5. Low ramp, Med resistance, high RPM (backward pedal)
• Between each interval, recover with 3 minutes at a moderate intensity (effort level 4-5) by slowing your RPM.
• Cool down with an easy 3 to 5 minutes.
The Ladder (60 minutes)
Setting: Manual. You’ll increase your intensity by adjusting the ramp and resistance.
• Warm-up for 5 min easy with your hands swinging free. You’ll then perform three 15-minute intervals. During those intervals, you’ll increase the intensity every five minutes by doing the following:
1. First 5 minutes: low ramp, low resistance (effort level 5 to 6)
2. Second 5 minutes: medium ramp, medium resistance (effort level 6 to 7)
3. Last 5 minutes: high ramp, high resistance (effort 7 to 8)
• After completing the first 15-minute interval, stride easy for two minutes, then get off the machine and do 25 body-weight squats.
• Get back on and perform interval #2 (same structure as above). Then stride easy for two minutes, get off the elliptical, and complete 25 body-weight lunges.
• Return to the machine and do interval #3.
• Cool down with 5 minutes of easy strides, letting your arms swing free. If you have any energy left, knock out 25 more body weight squats when you get off the machine.
Have a great weekend my friends! Sure glad the world didn't end today, I would miss all of you
Thursday, December 20, 2012
Cardio 101: How To Use The Elliptical For Fat Loss (Part 1)
High-Intensity Short Intervals (30 minutes)
Settings: Select the machine’s short interval program. If there isn’t one, use manual mode and control the resistance yourself. Set the incline (or ramp) at low to moderate; it won’t change for this workout. Instead, you’ll adjust the resistance to change the intensity.
• After 3 min warm-up, follow the machine’s interval program (usually 30 seconds to 2 minutes). If you’re in manual mode, increase the resistance to an effort that feels like an 8 or 9 (on a perceived exertion scale of 10) for 1 to 2 minutes. Pushing and pulling on the arms handles will help you increase your RPMs.
• Reduce intensity and slow your RPMs for a rest period that’s equal in length to your hard interval (for example, one minute hard, one minute rest). Your perceived exertion should be about a 2 or a 3 during this time.
• During every third hard interval, pedal backwards.
• Repeat intervals until you reach 27 minutes of total exercise time, then cool down with 3 to 5 minutes of easy effort.
Hill Climber (45 minutes)
Settings: Choose a “Hill” program that gradually increases resistance and incline height over 2 to 5 minutes, and then provides a rest period. Most machines will offer 4 to 6 hill repeats per workout.
• After your warm up (3 to 5 minutes), do the first hill and note the total time. For the other intervals, divide the hills in half and do the following:
1. For the first half of the hill, keep your hands on the middle of the swing arm handle, which targets the lower back muscles (it mimics rowing).
2. In the second half, grab the top of the handles and really put forth effort in your pushing and pulling. Your effort level should be up to 8 by the end of the interval. If you’re having a tough time towards the end, lean forward and press down hard to get up over the hill
• Continue up the hills until you reach about 40 minutes of total exercise time. Cool down for 5 minutes.
Wednesday, December 19, 2012
Some Of The Smartest Fitness Trainers You Might Not Know (Part 3)
Romaniello comes from a bodybuilding background and uses his knowledge of that field to help clients shred fat and build muscle. His approach is unique, using body part specialization and hormonal training techniques, and extremely effective. A self-professed nerd and pretty boy, Romaniello has a big personality and believes that training discussions don't need to be dry and sterile. As a result, he’s been featured in several fitness publications and received face time on Good Morning America.
Physical therapist? Check. Olympic Bobsledder? Check. Trainer to the world’s top athletes in every sport? You name it, and Martin Rooney has done it - or is well on his way to making it happen. For more than 20 years, Rooney has lived and breathed fitness, spreading his passion across the globe as a dynamic and inspiring speaker. Rooney has traveled to over 20 countries, studying the culture and training customs of each while formulating his own unique 'Rooney Rules' to help push people, both mentally and physically, to new heights. He’s also the author of several books, including Train To Win, Ultimate Warrior Workouts and Warrior Cardio.
Monday, December 17, 2012
Some Of The Smartest Fitness Trainers You Might Not Know (Part 1)
When you want to lose fat, see Leigh Peele. She’s simply one of the best at what she does, which is help people shed flab. Based out of Greensborough, N.C., Leigh takes a no-nonsense, get in, get out and get on with your life approach to training, and is highly sought after speaker because of her wealth of knowledge and her unique approach. Peele also focuses on more than just calories and exercises, she helps her clients with the less-talked-about-but-equally-important mental side of training and nutrition.
You'll be hard pressed to find someone more dedicated to the advancement of personal trainers than Jon Goodman. Goodman parlayed his career as a successful personal trainer into Toronto into a thriving community – the Personal Trainer Development Center – with contributions from the world's foremost expert trainers and strength coaches. Jon's recent book, Ignite the Fire, is gaining a reputation as the go-to guide for up and coming personal trainers, teaching them not only how to survive, but thrive in the fitness industry, and make a living by changing people’s lives for the better.
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