Program Variables and Training
Tips for Weight Loss
For many of us, we train to reduce body fat, stay
healthy, and live longer.
Unfortunately, for many people who exercise
regularly the results are not always there.
Many times the reason for this is
that the exercise program is not appropriate,
realistic or even safe. This is
where having a knowledgeable trainer is crucial.
Minimum components of a well-designed fitness program,
according to general A.C.S.M. guidelines, should include:
- Cardiovascular Exercise- 3-5 days a week between
20-50 minutes at the proper intensity.
- Proper Nutrition- a general diet should be roughly
65% carbs, 20% protein, and 15% fat.
- Strength Training- 2 days per week, 8-10 exercises
per session, 8-12 repetitions per exercise.
- Core strengthening- 2-3 days per week focusing on
abdominal and lower back muscles.
- Flexibility- 3 days per week focusing on all tight
and overused muscles.
- & REST!!- 24-48 hours between strength training and
postponing exercise sessions when lasting soreness persists.
When training for weight loss, your objectives should be
to:
1. Safely incorporate total body strength movements at
the correct intensity/duration in your routine. Rest periods should be short
or even avoided to optimize your energy output!!
2. Design a goal based cardiovascular program to optimize
fat utilization and increase your metabolism.
3. Apply appropriate flexibility and core training
techniques based on your muscular weaknesses, imbalances and safe ranges of
motion.
4. Design all this around your work schedule, rest days
and sleep patterns!!
 |
This can be an overwhelming task to many, especially
those with hectic schedules. That is why learning from an experienced trainer
safe and effective techniques are well worth the cost of a trainer, especially
one who has credentials to back them up and can come to you and in the long
run save you time and money!
To receive more information about our services and
getting a price quote please fill in your contact information on our “Request
Information” page and we will contact you as soon as we can.
|
|
 |
Some Aspects to Consider When Training for
Better Performance in Golf:
When designing a
program to improve your golf game there are many factors to consider. These
include:
·
Flexibility- Specifically important
is rotational flexibility of the core (internal/external obliques, quadratus
laborum, rectus abdominus, & erector spinae) as well as other muscles
including the glutes, shoulders, arms and back.
**Without sufficient
flexibility you are setting yourself up for decreased performance and
increased injury.
·
Balance- Balance & weight transfer
is the backbone of a consistently good golf swing and golf performance. When
training for golf one needs to incorporate exercises designed to improve
weight transfer, core stability, unilateral (one side) and bilateral (two
side) balance, strength and total-body coordination.
**Cable machine, resistance
band, stability ball and dumbbell exercises provide more transferable
training result than do most all supported machine exercises. You are no
training to get huge!! |
·
Muscular Strength &
Endurance- Strength will
generate your power early in the round but endurance keeps you fresh on the 16th
hole par 5!! When your muscles get fatigued they don’t function how you need
them too which leads to poor back-swings & follow-throughs, hooks, slices and
sometimes an errant four letter word.
**Strength training needs to be done through a complete range of motion and with
light to moderate weights.
·
Cardiovascular Endurance-
Whether you walk the course or take a cart with a 12-pack in tow, you will
perform better and be mentally sharp when you avoid cardiovascular fatigue. This
is commonly one of the most overlooked components of training to improve your
golf game.
**A program of
cardiovascular exercise to compliment your other modes of training could include
walking, biking or jogging for 30-45 minutes a session, 3-5 days a week.
|
·
Golf Specific Training-
This has to do with performing a wide assortment of golf specific exercises
such as cable and stability ball rotations, multidirectional lunges, core
exercises, and various cable swings and pulls to name a few.
** These are not meant to replace the time you practice on the range,
but to improve the coordination and function of your muscles in realistic
movements.
This is a sample of training variables one
should consider when training specifically to improve golf performance.
Everyone’s program will vary a little based on ability, age, training
history and weaknesses/strengths.
To
receive more information about our services and getting a price quote please
fill in your contact information on our “Request
Information” page and we will contact you as soon as we can.
|
|
 |
A basic plan to safely
increase your running mileage from 12-20 miles in 10 weeks.
Click image to enlarge
10-15% increase per week.
If you feel fatigued cut back for a week or two.
From The Complete Book of Running for Women by Claire Kowalchick, 1999
|