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.
Saturday, December 15, 2012
What You Need to Know to Be a Fitness Trainer
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.
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.
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!
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