Routhier Personal Training https://www.routhierpersonaltraining.com RSS feeds for Routhier Personal Training 60 https://www.routhierpersonaltraining.com/Personal-Training/Training-Tips/articleType/ArticleView/articleId/3/Weight-Training-Tips#Comments 0 https://www.routhierpersonaltraining.com/DesktopModules/DnnForge%20-%20NewsArticles/RssComments.aspx?TabID=61&ModuleID=383&ArticleID=3 https://www.routhierpersonaltraining.com:443/DesktopModules/DnnForge%20-%20NewsArticles/Tracking/Trackback.aspx?ArticleID=3&PortalID=0&TabID=61 Weight-Training Tips https://www.routhierpersonaltraining.com/Personal-Training/Training-Tips/articleType/ArticleView/articleId/3/Weight-Training-Tips Weight training is an excellent way to develop muscle endurance and strength, burn calories and condition for outdoor activities. So many different exercises can be done with weight training, it can fit almost anyone's needs. A Word of Caution Weight training places a demand on the heart. Especially if you are middle-aged or older, you should check with your doctor, health specialist or certified personal trainer before beginning a weight-training program. For individuals with heart problems or high blood pressure, check with your doctor in case you have specific limitations. The Myth of Converting Fat to Muscle Muscle and fat are different tissues, and fat does not convert to muscle through weight training or any other form of exercise. Muscles do burn calories, however, even when at rest, and when calories are burned in excess of the calories consumed, body fat is reduced. You may not lose weight from weight training alone (because muscle is denser than fat), but you can lose inches and redistribute weight as your muscles grow and become more toned. Alternate days of weight training with aerobics to quickly tone your muscles and reduce body fat. Toning and Bulk Everyone's metabolism and body type differ, so individual results from weight training will also differ. Generally, lifting light weights and doing many repetitions (15-20) will tone your body and increase muscle endurance. Lifting heavy weights with only a few repetitions (6-8) will increase muscle strength and bulk. So if the sports or outdoor activities you do require primarily muscle endurance rather than strength, begin with lighter weights and more repetitions. For the average person, the desire is to gain both muscle endurance and muscle strength. Pain versus Gain "No pain, no gain"? Not true. In the beginning stages of training you may feel a little stiff or sore, but this discomfort should dissipate within a week or two. If you're really in pain, reduce your weights and begin more slowly. If you try to lift too much with sore muscles, you may injure yourself and have to take more time off. To prevent injury and reduce soreness, start with weights you know are light and slowly increase each session. You can always add more weight in your next session. Women Lifting weights will help you get stronger, get into shape, firm up, prepare for sports, or recover from an injury. And it's one of the best ways to help prevent osteoporosis. Weight training doesn't have to produce bulky muscle. Most women don't, because they have smaller amounts of testosterone, which results in less muscle mass than men. You can tailor your weight program to fit your personal goals. Children Improper weight training may damage a child's bones and stunt growth and development. If your child wants to lift weights, we recommend that you consult an athletic trainer or your doctor for advice. With a proper program, weight training will help children gain strength, good habits and a strong self-image. Seniors For seniors, weight training is crucial. Most degenerative processes associated with aging can be significantly delayed, and in some cases reversed, by means of a strength program. All seniors who weight train should have their doctor's approval. If continuous movement and breathing are emphasized during the exercises then there should not be any adverse affect on blood pressure. Consult with your physician or personal trainer for a safe and appropriate program. Types of Programs There are many variables in weight training-load, repetitions, sets, circuits and minutes of rest between sets. We recommend talking to a qualified fitness trainer who can help you choose a program suited to your fitness goals and interests. If you start your own program, make sure you choose exercises that work the large muscle groups of the body, exercise opposite muscle groups and exercise the largest muscles first and the smaller muscles last. Don't Skip the Warm-Up Doing some light calisthenics or aerobic type exercises, riding a stationary bicycle or walking on a treadmill for 5-10 minutes, then doing some muscle-specific stretches, is important before starting any weight-lifting session. The warm-up will increase your heart rate and body temperature, making your muscles more efficient and less prone to injury. Frequency Unless you're a serious athlete, two or three weight-training workouts a week probably is plenty, especially if you're combining weight training with aerobics or another sport. You shouldn't weight train two days in a row unless you exercise different muscle groups on succeeding days. Daryl Routhier Fri, 01 Oct 2010 12:26:00 GMT f1397696-738c-4295-afcd-943feb885714:3 https://www.routhierpersonaltraining.com/Personal-Training/Training-Tips/articleType/ArticleView/articleId/1/Motivation-in-Fitness-Training#Comments 0 https://www.routhierpersonaltraining.com/DesktopModules/DnnForge%20-%20NewsArticles/RssComments.aspx?TabID=61&ModuleID=383&ArticleID=1 https://www.routhierpersonaltraining.com:443/DesktopModules/DnnForge%20-%20NewsArticles/Tracking/Trackback.aspx?ArticleID=1&PortalID=0&TabID=61 Motivation in Fitness Training https://www.routhierpersonaltraining.com/Personal-Training/Training-Tips/articleType/ArticleView/articleId/1/Motivation-in-Fitness-Training When we exercise we are inspired and propelled by the feeling we get of accomplishment. We all do things based on our perception of satisfaction. Are we satisfied by doing our very best -or - are we satisfied by doing. Think about it. When you were a kid did you play sports because you were great at them - or - did you play because you felt satisfied being part of a group, possibly growing in skill as you became more dedicated? I guess this is where the question of motivation comes in. When we are motivated we usually draw from our experiences of acceptance and accomplishment based solely on active behavior. Another way of putting it is -- we do because we have done. So, when it comes to motivation for fitness training can we draw from the same "feelings"? We at simplefit.net think so. I've put together a little top 5 list for getting back into the swing of your exercise program when your motivation is down, please read the following tips: 1) You'll never have "the perfect fitness program" - simply do, rather than "not do". We would rather have a client perform their exercises at 60% over nothing at all. Trust me -- there is benefit. 2) Concentrate on your positives. What I mean is, simply focus on the things or exercises that feel good and help to boost your confidence. Often folks will over analyze their weaknesses as if scrutinizing weakness in fitness will encourage you to do better -- after 15 years in this business I can certainly tell you NO, it will not. 3) Exercise with a friend or personal trainer. I often will ask the help of a fellow trainer in order to get a fresh perspective of the work out session. Remember one work out at a time. Sure and steady will see you to your goals. 4) Reward yourself with clothes, new music, a trip to an old friends house, you get the point -- notice I didn't mention food, more on that later. 5) Don't create battles you can't win! If you know that a piece of cheesecake is 500 calories and you normally eat your favorite dessert 7 days a week -- that’s a whopping 3500 calories a week or 1 pound of pure fat! Follow your diet plan! My point is - start with the small and most controllable efforts in motivating yourself to see results. Does 5 pieces of pizza really taste any better that 2? Fight battles you can win! It would take the average person several hours of continuous exercise to burn 3500 calories. Remember you'll be super motivated if you are seeing results -- the best way to stay motivated is to continue seeing consistent results! Daryl Routhier Sun, 05 Sep 2010 12:23:00 GMT f1397696-738c-4295-afcd-943feb885714:1 https://www.routhierpersonaltraining.com/Personal-Training/Training-Tips/articleType/ArticleView/articleId/2/Types-of-Stretching#Comments 0 https://www.routhierpersonaltraining.com/DesktopModules/DnnForge%20-%20NewsArticles/RssComments.aspx?TabID=61&ModuleID=383&ArticleID=2 https://www.routhierpersonaltraining.com:443/DesktopModules/DnnForge%20-%20NewsArticles/Tracking/Trackback.aspx?ArticleID=2&PortalID=0&TabID=61 Types of Stretching https://www.routhierpersonaltraining.com/Personal-Training/Training-Tips/articleType/ArticleView/articleId/2/Types-of-Stretching There are many different types of stretching. Some of these include; Static, active, active isolated, PNF, ballistic, etc. Every type of stetching has its place. Often times people are unsure of what type of stretching is best for them. Athletes require all different types depending on ther sport or activity. A good rule of thumb is not to stretch cold muscles. Individuals should always stretch following a warm up of some sort that is at least 5-10 minutes in duration. A warm up could/should include a lite cardiovascular exercise such as walking on a treadmill, riding an exercise bike, elyptical trainer, etc.. Athletes benefit from an active warm up that may include a squat thrust, Keiser kicks, jumping jacks, or a lite plyometric activity(athletes perform more ballistic movements than the average individual). Daryl Routhier Sat, 28 Aug 2010 12:25:00 GMT f1397696-738c-4295-afcd-943feb885714:2