TRAINING

THE ANALYTICAL APPROACH TO FITNESS

1. Proper Form.

Workout smart – from the start. Beginners have an important advantage: learning correct exercise form from the start thereby achieving maximum results from each exercise.
Correct Bad Form. Swinging a golf club requires a specific technique. Squatting also requires a specific technique. Golf pros can help you improve your game and Trainers can help you improve every exercise in every workout.
Tweak the Form. Even professional athletes hire Trainers to perfect their form and maximize their performance.

2. Injury-free Training.

Correct form. Peace of Mind to Guide You Through. Train alone – or even with a training partner – and you may use an incorrect form, pushing your body beyond its limits and setting yourself up for injury.
Recuperation. As we age, the post-workout recuperation process slows. A good Trainer can ensure sufficient time for recuperation.
Other injury-reducing techniques. A pre-workout warm-up, stretching, massage, cardiovascular training, sufficient hydration and stress reduction can work to reduce injuries. Most everyone has some sort of muscular imbalance in their body due to previous injury, or just the fast-paced world in which we live. I am an expert at identifying patterns that may limit your results and progress.

50% of your fitness goals are dependent on your diet. Hard training alone doesn’t guarantee results. A good Trainer can help you make better nutrition choices – choices that support you in achieving your fitness goals.

4. Personalized Routine.

Everybody is different. A Trainer can design a unique workout routine that will help you achieve your fitness goals. People who have set workout appointments with a trainer are more likely to be consistent with their workout program and this commitment produces much better results.

As always, my focus is on the client’s specific goals, needs, and desires.

With me guiding you, you will get the results you want.

Same of the benefit of Weight Training can be but are not limited to:

Reduce the risk of developing and/or dying from heart disease
Reduce high blood pressure or the risk of developing high blood pressure
Reduce high cholesterol or the risk of developing high cholesterol
Reduce the risk of developing colon cancer and breast cancer
Reduce the risk of developing diabetes
Reduce or maintain body weight or body fat
Build and maintain healthy muscles, bones, and joints
Reduce depression and anxiety
Improve psychological well-being
Enhanced work, recreation, and sport performance

In particular Weight Training can generate:

Increased muscular strength
Increased strength of tendons and ligaments
Potentially improves flexibility (range of motion of joints)
Reduced body fat and increased lean body mass (muscle mass)
Potentially decreases resting systolic and diastolic blood pressure
Positive changes in blood cholesterol
Improved glucose tolerance and insulin sensitivity
Improved strength, balance, and functional ability in older adults

Long-term benefits:

Body awareness. As body awareness (knowledge of body mechanics, muscle contraction memory) advances, the client’s training advances, too.
Body feedback. Improvements in stamina and strength; evidence of soreness or pain; weight loss or gain; changes in body fat percentage; body measurements etc. – all provide feedback on the client’s progress.
Training adjustments. Based on body feedback, training adjustments can be made to keep the client on track to attain their goals.
Goal adjustments. Every client goes through all of the above stages. But each client is unique and just as their body’s response to training may differ, so may their fitness goals. The Training techniques may shift to focus on stamina, strength, flexibility or other personal goals.

The importance of muscles isolation

ISOLATION TRAINING CANNOT BE OVER EMPHASIZED,

By learning how to contract the targeted muscle at the beginning of each rep; by pulling or pushing it slowly; by performing an isometric movement; and then, by resisting the weight slowly when returning the weight back to starting position, more muscle fibers are involved. This technique requires a person’s knowledge of specific muscle function and body mechanics. By learning how the body works and which muscles are employed, one can increase body awareness. As body awareness increases, muscle isolation will also increase.

Isolation Training targets each muscle resulting in an increase in strength, less chance of injury, better metabolism and improved overall fitness!

Isolation Training adds these key components basic:

Targets specific muscles and utilizes 100% of their fibers with each performed set
Stresses full range of motion; full stretch and full contraction of muscle fibers
Isolation of trained muscles permits non-participating muscles more rest
Isolation Training movements are targeted, controlled and focused
Greatly minimize the chance of injury; joints and tendons are strengthened – not stressed
Produces positive feedback and a feeling of rejuvenation – not exhaustion
Improves body posture

Division of muscle groups. Each workout plan is divided into major muscle groups: Legs, shoulders, chest, arms, etc.
Muscle function. The function and range of movement of each muscle and muscle group are explained.
Isolation techniques. Training focuses on the isolation movements necessary to deliver maximum participation of specific muscles.
Range of motion and full contraction. Training focuses on working each muscle’s full range of motion and the specific movements necessary to fully contract and extend the muscle.
Intelligent training. You will be taught to “think” as you exercise. The mind-muscle connection must be established and maintained throughout the movement.
Specific techniques. Instruction includes the precise, benefit-producing techniques for each exercise such as how to grip a bar correctly; how to utilize posture or foot position: how to shift shoulders or abs during a movement to maximize isolation. These “small” techniques can produce major results when targeting specific areas.
Persistence and consistency. This initial stage may last as long as necessary to instill the basic Training principals.

Benefits of Exercise:

Mens Sana in Corpore Sano

1.It increases the size of the muscle fibers, consequently increasing the muscle mass and muscular activity in the body.

2. It increases bone calcium, thus helping in the maintenance of bone mass, particularly in later age and post-menopausal women.

3. It increases cardiac output, increasing the stroke volume of the heart. It produces electric stability of the heart muscles reducing the risk of cardiac arrhythmia.
4. It increases venous return.
5. It increases hemoglobin concentration in the blood, providing better oxygen-carrying capacity.
6. It increases vascular resistance in the inactive muscles.
7. It inhibits the blood clotting processes and stickiness of the blood. contributing reduction in heart attacks.
8. It increases oxygen pick up in the lungs.
9. It increases oxygen supply in the heart muscles and increases greater extraction of oxygen at the peripheral level.
10. It strengthens the tendons, ligaments, muscles, and other tissues around the joints, lubricating the joint cartilage and capsules, maintaining proper flexibility of joints. Greater the flexibility of joints, lesser will be the chances of injury.
11. It decreases resting heart rate.
12. It avoids senility-increases oxygen delivery of the brain.
13. It activates the sympathetic nervous system and puts the whole body on the alert.
14. It increases gastrointestinal tone.

15. It lowers the blood cholesterol, which is a major risk factor in coronary heart disease, improving blood high-density cholesterol (HDL), which is cardioprotective.

16. It decreases blood triglycerides.
17. Blood pressure increases during exercise, but in the long run, it decreases blood pressure.
18. It decreases insulin requirement, increases insulin Sensitivity thus ameliorating diabetes mellitus.
19. It increases glycogen storage.
20. It burns carbohydrate(sugar)
21. It helps better control hunger, increasing the level of leptin in the circulation.
22.It decreases body fat.It benefits the cardiovascular system by reducing body weight.
23. It enhances metabolic functions i.e.controling the body weight, thus preventing obesity.
24. It increases the aerobic threshold.
25.It decreases stress(attitude).
26. It increases the ability to handle stress(biochemical).
27. It improves resistance to cold.
28. It increases basal metabolic rate(BMR).
29. It decreases the load on the heart.
30. It decreases muscle dependence on sugar.
31. It increases emotional lift.
32. It helps in the increased production of endorphins by the brain, which is nature’s own opiates.
33. Physical exercise has a positive influence on psychological functioning also. It reduces anxiety and depression, thus elevating the mood.
34. It enhances the psychomotor development and capacity to face impediments.
35. It improves memory and increases self-esteem.