Training

Dynamic Leg Superset

Here is a great Superset for you to try for the lower body muscle and also it’s a great cardio workout too. Aim to complete 15 repetitions on the Jump Squat followed 15 Forward Stepping Lunges on each leg you can then add a short recovery before repeating. You can do this as a stand alone workout for legs or add it on to your currently leg workout for some variation.

**BE SURE TO WARM UP WITH A LIGHT JOG OR CYCLE ON THE BIKE BEFORE TRYING THESE EXERCISES.

Example:

Jump Squat x 15

R leg FWD Stepping Lunges

L leg FWD Stepping Lunges

Rest 30 – 60 seconds

Repeat 3 – 4 times

 JUMP SQUAT

When completing the jump squat, be sure to land through the heels and also use the glute muscles by squeezing your buttocks on the way up in the movement. Keep your core braced throughout by narrow the waist & b

FORWARD STEPPING LUNGE

When completing the lunge aim to keep the load in your front heel when landing ands push back using front leg and the glute muscles to get back to the start position. Keep the torso upright and the core muscles braced.

Let us know how you get on with it….

G & N

Hi Everybody – decided to change up my training a little bit.

Up until last week I have been doing a lot of circuit based endurance training. Using TRX, Kettlebells and ViPR, also had a bit of a calorie restriction to drop some body fat before I presented at the IFS fitness convention in Blackpool.

So I planed a new weekly schedule to build a bit of lean muscle with focus on my arm shape/size – last year I had played around with some GVT (German volume training) which is basically – 1-2 exercises per body part completing – 10 sets of 10 reps of the same exercise with a short rest period between sets, 30 – 90 seconds depending on articles you read – to get the maximum results from the training the recommendation for weight to lift is 60% of your 1 rep max, for the particular exercise you are doing, so decided to try it out again.

 I have adapted to fit this around the classes I teach and designed a weekly schedule of training based around the original GVT. I have listed it below to share with you and once I have completed for roughly 8 weeks I will report back to you with results. I aim to to 4 weeks on fixed exercises – take a week off (holiday) and then complete 4 more weeks with the same splits but new exercises.

Schedule: 10 sets of 10 reps with 45 seconds rest.

Monday: Back & Biceps (high underhand grip row & assisted pull ups for back and bent over bicep row)

Tuesday: Teaching Body Pump, Body Combat & Spinning

Wednesday: Arms(TRX \suspension trainer) – Bicep Curls & Tricep O/H extensions. Also some a little kettlebell and ViPR full body conditioning.

Thursday: Legs & Shoulders (deadlifts & front squats for legs and upright rows for shoulders)

Friday: Chest & Triceps (standing decline press, on cable & incline dumbbell press for chest and assisted dips)

Saturday: teaching body pump & body combat

Sunday: Rest day or a run

Let me know what you think and I will report back with the results.

Gareth

Hey Everybody – We have another great exercise for February.

We hope you get time to try it out and give us your feedback on the move.

We are busy planning some new exercises for the rest of the year

G & N

I have been teaching indoor cycling for the last 8 years and I hear the same thing time and time again

“I will try that class once I am fit enough” or “that class is too scary or hard for me”

Sometime I agree an indoor cycling or Spinning class can be very intimidating thing to look into through the studio window or listen while you are doing or your session on the treadmill, but it shouldn’t be.

These classes that you have seen through the window are for everyone. You don’t have to be fit – if people continually said “I will wait until I am fit enough before I do that” no one would ever get fit.

I am not going to lie – it will be a challenging experience, but results are achieved with hard work and effort.

The most important thing to remember is – work at your own level, don’t feel like you have to keep up with everyone, the other people might have been doing indoor cycling as long as me!

This is quick fire guide to getting started in an indoor cycling class.

Be prepared:

Take along a water bottle and a towel, during an indoor cycling class you will be sitting in the same pocket of air and you don’t move around much. This mean you will get very hot and sweaty. Also ensure you have tight fitting bottoms or shorts, sometime the bottom of trousers can get caught in the pedals.

Arrive early:

This is very import, if for some reason you get delayed and can’t make it 10 minutes early, reschedule. If you can’t get there early because of other commitments try a class at the weekend for your first one so you have extra time.

This is so important it will take a good instructor at least 5 minutes to get you set up safely.

Even better if the is an intro / set up class at your club – make sure you get a place booked on this class!

Take your time:

You will not be 100% comfortable with the bike and the riding positions on the first class, it is going to take 3 – 5 classes. The best advice is to stay in the saddle for the first few classes, only attempt the standing positions when you feel ready.

Listen carefully – any good quality instructor will coach you through the class use an intensity scale (such as 1 – 10, based on your perception of how hard you are working) this again highlights that the classes are mixed ability – for everyone.

If you find yourself in a class where instructor yells at you for 45 minutes “faster” “harder” etc etc and doesn’t bother to coach you through the intensity of the class or set you some goals and objectives throughout – STAY CLEAR!

This should set you up on your way to success in the indoor cycling environment.

Over 50 and thinking about getting in shape, but wondering where to start? You could be forgiven for thinking that the only people who use a personal trainer are young mothers, sporty people or big muscle-bound men. Not so.

Baby boomers are hiring personal trainers in droves. This may be a response to research that shows that over 50s are not spending enough time ‘keeping fit’. For example, only an average of 30% of men and women over 50 partake in the recommended 30 minutes of exercise a day (walking, cycling, swimming). That’s less than one in three baby boomers.

Although I admit to being biased, I assure you that hiring a personal trainer will really help to get you on track with a new, healthier lifestyle and routine. Taking advantage of the skills of a certified personal trainer gets you to where you want to be faster – and that means getting the health advantages you crave, if only you knew how. I’ve seen the results for myself, many times over.

Measured results
Only measurable goals allow you to track your progress. Develop these goals in concert with your trainer, and he or she will motivate and coach you through the program, keep you safe and monitor your progress. How you choose your trainer is key – he or she must be qualified, have experience with over 50s, and have all the credentials you need to ensure safe, injury-free and health beneficial training.

As well as customizing a safe and effective training program for your body type and stage in life, taking into account any injuries or anomalies, a personal trainer will also help you to create the correct nutrition plan to support your daily exercise. A personal trainer will do a complete assessment including measurements, test for lean muscle mass, and evaluate your current and ongoing fitness levels and strength. You should demand a complete assessment before you embark on any fitness training program.

What to expect from training
Working with a personal trainer will bring to you many health benefits, apart from the fact that you just feel a lot better knowing you are doing something positive for yourself. A personal trainer can anchor you to your commitments, and ensure that you can remain healthful and vibrant through the decades to come. From a customized training program, you can expect – demand, even – these positive impacts on your wellbeing:-

Keeping active will give you more energy and keep you feeling lively. Sitting around not doing much will leave you feeling tired and sluggish

As you get older your metabolism slows down. Exercise can offset this effect and help keep your weight at a stable level by keeping your lean (muscle) mass high.

Exercise can help you get a more restful and beneficial night’s sleep

Keeping active helps to protect your bones and joints from ageing and also helps to maintain mobility and balance.

Low impact exercise, like Pilates and Yoga, will strengthen your stabilizing muscles and help you stand tall, at the same time protecting the lower spine from pressure and pain.

For more great articles for over 50′s visit www.tempotoronto.ca

We are staying with family and there is not much in the way of gym facilities. On Saturday morning I had a look around in the back yard and designed a workout using the kids swing set/play area! proving that you can work out anytime with any thing you have to hand.

Take a look at this great workout I designed and give it a try if you are feeling up to the challenge. Try to complete 3 sets of 15 repetitions of all 3 exercises with no recovery until all 3 sets are finished.

Circuit 1

Burpie:

Start standing, come into a crouching position by placing hands down in a push up position and keeping feet still. Then jump feet backwards so body is long and parallel to the ground. Jump feet back to crouching position then lift upper body so you are in a squat position. Next, from squat position complete a straight jump up in the air.

Pull Up:

Start hanging, keeping legs straight and core pulled in. Slowly lift your body weight up, making sure neck is relaxed and as you lift up ensure your lower back does not over arch.

Narrow Push Up:

Start with your hands at shoulder width and body long. Next lower your body weight down keeping the elbows in tight to the side of the body, this will work your triceps. Ensure core is pulled in and squeeze the back of the arms on the way up.

Circuit 2

Supine Row:

Start hanging, core muscles pulled in and slight bend in the knees. Next pull your body weight up, keeping neck relaxed. Ensure you neck is relax and squeeze between your shoulder blades.

Push Ups:

Start with either feet suspended (advanced) on feet on ground. Hands are wider than shoulders. Lower chest down between hands, keeping neck relaxed and neutral alignment to the spine. Ensure you squeeze through the chest on the way to the top.

Hanging Leg Raise:

Start hanging and turn lower body on a 45 degree angle. Keep the upper body as still as possible, then using the abdominal muscles pull the knees up to the chest – focus on the muscle in the side of your waist (Obliques).

Circuit 3

Hurdles:

Start one side of slide or bench. Ensure core muscles are pulled in and knees bend, then bring your knees up to the chest and hop over to the other side. Keep your heels down on the floor in between repetitions.

Hanging Reverse Curls:

Start with legs suspended and hands wider than shoulders. Keeping neck relaxed, draw your knees towards your chest. Ensure the abdominal muscles are being engaged throughout the movement.

Jumping Squat:

Start in a low squat position. Push up into a tall position and then up into a jump from the ground. Land with knees soft and squeeze the butt together on the way up.

Breathing

One the first movement or effort phase in each exercise exhale through your mouth. As you return to start position or the relaxation phase of the exercise inhale through your nose.

During all these exercise remember your own levels and limitations. If you are new to exercise consult a doctor before partaking in any exercise program.

If you do try any of these exercises in your workouts,  leave a comment on the post and let me know your thoughts.

Let me guess, you are trying to lose the last 10 pounds and shape up those last few ‘saggy bits’ but are really stumped on how? I shall share with you the secret answer, but you must promise to read through the article to the end and have an open mind. Are you ready?………………………The answer is………….WEIGHT TRAINING.

Ok, so before you get all defensive and say something like, “I don’t want big muscles and look like the Incredible Hulk’ just hear me out.

Weight training increases your lean muscle mass which in turn is responsible for burning calories. Therefore, the more muscle mass you have the more calories you will burn. To increase muscle mass, we as women need to also increase our testosterone levels. No, you won’t suddenly start growing facial hair, but rather increase the hormone which in turn will increase your metabolic rate (The rate you burn calories).

So how do you get started? I know the weight room can seem intimidating, but you needn’t be frightened, us as women can hold our own, right?!

 Here are my top 10 tips to get started with your weight training;

1. If you have a heart condition, pregnant, bone and joint injury or any condition that may be affected by exercise, you should always consult your doctor first.
2. Buy yourself some training gloves. This will protect your hands and rings.
3. Don’t be frightened of the weights, you lift heavy items every day, so don’t be negative be POSITIVE.
4. Book an appointment with a gym instructor/personal trainer to talk about your goals and to help take you through a programme designed just for you. At most gyms this service is free.
5. Start with assisted weight machines. These have fantastic diagrams and instructions which are easy to follow.
6. If you don’t have gym access, purchase some hand weights of three different sizes; 3lb, 5lb and 8lb. This will give you options and different challenges as you improve and grow in strength.
7. Don’t try and guess what exercises to do, seek advice as per number 3, or check out www.top10workouts.com for easy to follow downloadable video exercises.
8. Keep yourself well hydrated throughout exercise.
9. Always stretch AFTER completing your weight training workout.
10. Replenish your muscles up to thirty minutes after with a nutritious protein shake, chocolate or plain milk.

Heath Benefits;

• Reduces risk of osteoporosis
• Reduces risk of heart disease
• Increases muscular skeletal strength
• Reduces risk of arthritis

Here’s an interesting fact for you;

Cardio training is only effective at burning calories during the period you are working out for, weight training burns calories during the work out period and hours or even days after.

 How would you rather spend your time training now?

Add a weight training session at least once in your weekly fitness schedule and you will start to see and more importantly feel the difference in your body. When you’re ready, increase your weight training to twice a week, and just remember to have a rest day in-between.

For a long time I have been told by friends, colleagues and clients ‘I want the perfect body’. What exactly is the perfect body and how do you get what you want?

With all the current media images it is hard for male and females to feel comfortable in their own skin. Everyone knows ‘It’s what’s inside that counts’ but realistically we all are guilty of judging on appearances.

Looking good is just a small part of a great lifestyle which can enrich you on so many levels, not just the superficial. A good diet, plenty of exercise and a happy vibrant persona is what is really needed to achieve your perfect body. There is not one quick fix, but a culmination of many.

So where to begin?

1. 80% of your results will come from nutrition NOT exercise. The best way to get in control is to start by recording a food diary. This will give you a great idea of how your meals are put together, how often you eat and of course the content. Food will also reflect on how you feel, so by adding a ‘feeling’ column you can track which foods make you feel good or even sluggish and bloated. After a few days, it would be a great idea to contact a nutritionist or a dietician and show them your food diary, from this information they can give you help and advice on meal planning.
2. Regular exercise (2-3 times a week) will help you to boost your metabolism (The rate your body burns calories). Weight training is the best way to increase your metabolic rate, but other great options could be swimming, running and even just walking the dog every day.
3. Sleep will not only give you the energy you need for the waking hours, but help you to relax and repair your body and mind. It will also improve your facial appearance by reducing red and tired puffy eyes.
4. Throw away your scales and get out your tape measure! Stop being so hung up on what you weigh. Increasing your exercise will result in more muscle recruitment which may affect your weight. Instead, measure yourself on the day you make your commitment to get fit and healthy. Measure the following places on one side of your body;

• Upper arm
• Chest (Under arm-pit)
• Waist (Through navel)
• Hips (Women only)
• Butt
• Upper thigh (Let arm hang on thigh and take reading from middle finger)

It is important to only measure in six week intervals.

Every person is unique and individual so it is important not to gauge your results against someone else. The real result isn’t just how you look but how you feel. Leading a fitter healthier lifestyle will give you the zest and passion to enjoy a fulfilled long life.

Feel like your workout could do with a few new exercises? need to increase the intensity? or maybe you need a few new moves for your clients?

Give these a try….

Stability Ball Lunge / Split Squat

working on Glutes (butt) & Quads (front of thigh) this positioning will put great a focus on the back leg.

Equipment: A stability ball and a pair of dumbbell (option with just body weight)…and a wall!

Rest the ball against wall, holding a dumbbell in each hand. Take a long stride, keeping feet hip distance apart – ensure core is activated (belly button to spine) and shoulders are pulled back and down (relaxing the neck).

Now lower your back knee towards floor, you are aiming to get both legs at a 90 degree angle – on the way back up keep your front leg slightly bent to ensure the muscles are still activated and the knee joint is safe. During the downward phase, press in to you front heel and relax toes. On the upward phase ensure you are squeezing you butt together tightly.

Repeat 15 times on each leg – 1,2 or 3 sets.

Medicine Ball – Double Crunch & Extension

working on the deep core muscle (in the extension) and also the main abdominal muscles (in the crunch)

Equipment: A medicine ball for the advanced exerciser – or just you!

Lie down and take the medicine ball between your hands, start by bringing your knees towards your chest and then bring your chest up to meet the knees (like you are curling up into a tiny ball). Keep you chin slightly lifted from your chest to protect your neck. This part of the exercise will activate the main abdominal muscles from both the bottom and the top of the muscle.

Then extend both your arms and your legs away from you, aim for straight limbs over how far down you go. Then go down as far as you feel is right for you.

IMPORTANT: to gauge the intensity of the exercise you must ensure that your lower back maintains contact with the floor (or with a very small gap). So play around with the first few reps to get a feel for the range of motion you need – the minute you feel your back lifting off the floor you will know this is the right range for you and don’t go any further until your core gets stronger.

Repeat 15 times – 1,2 or 3 sets.

Now have a go, see what you think and post some comments.