Showing posts with label exercise program. Show all posts
Showing posts with label exercise program. Show all posts

1/08/2018

Your "Go To" Workout



It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.

The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.

Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.

Goal
Sets
Reps
Weight (% 1 Rep Max) Rest*
Endurance/Beginner
1-2
12-20
Low-Moderate (60-70%)
0-:90
Increase Size
3-4
8-12
Moderate - High (70-85%)
0-:60
Maximum Strength
3-6
1-10
High - Maximal (80-100%)
3:00
*when trading with compound sets, the second exercise is considered an active rest periods
Get Your "Go To" Workout" and feel free to let me know if you have any questions.






11/25/2012

Your Holiday Survival Workouts

Welcome to the most gluttonous of seasons.  Just when you need it most, here are a couple of quick workout programs  to help you get the most out of your time in the gym.  

Whether you're a veteran of the gym or a beginner, when it comes to working out during the holiday season, less is more. It's all about spending less time and burning more calories in the time that you have . . . so that you can have fun and enjoy the season. As always, start with some stretching and 5 minute of cardio, and use any additional time at the end of your workout for a cardio cooldown and stretch.

Here are two workouts that burn more calories by emphasizing the big muscles (legs, back and chest), and working in a continuous circuit to keep your heart rate up:

If you're currently working on NYSC's XpressLine, or looking for a quick and effective workout that's appropriate for any fitness level, try this XpressLine Holiday Edition workout. It's a superset circuit that combines most of the XpressLine machines with other exercises. This workout can be done with no rest in between if you're sufficiently fit. Supersets are two exercises done in succession.

The Holiday Survival Workout is a more advanced circuit that includes total body exercises and several supersets. Total body exercises simultaneously use upper and lower body muscles to maximize your calorie burn. Pre planned exercise circuits are a good way to keep your heart rate up during your workout, another great way to get more results in less time.

Try both, and feel free to let me know if you have any questions.

7/12/2012

Updated Exercise Programs and Progressions Page

Find links to15 different exercise and flexibility programs, including illustrated programs and a mini self assessment, visit trainercary.com/exercise-programs.  Feel free to contact me to schedule sessions for a more detailed and customized assessment and to personalize your program to your needs, goals and fitness level.

1/15/2012

Jump Start Your Exercise Program

FACT #1 - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest.
FACT #2 - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle:  the heart.
FACT #3 - You cannot spot reduce, so select exercises based on their overall effectiveness for best results.
FACT #4 - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group.

For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest.  The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time. 

Resistance and Cardio training are done on alternating days.  Our goal is to get in 2 or 3 resistance training sessions per week, and cardio sessions on the in between days.  You need both:  doing cardio for your legs does not build muscle in your legs. Depending on your fitness level, the cardio days should include 30-60 minutes.  Yes, more cardio is better!

The new Jump Start Program includes circuits of Leg, Back and Chest exercises and lots of lunges.  (If you can't do lunges, substitute leg press or squats).  A quick alternative is the Hurry Up Program, which focuses on total body exercises, such as the chest press/lunge or lat pull own/reverse lunge.  Both are done circuit style with no rest in between exercises. 

If you haven't been to the gym for a while, see a fitness professional or doctor before beginning a new exercise program, and be careful not to overdo the intensity in circuit training.

9/08/2010

NON TRADITIONAL TRAINING WORKOUT

Target the Weak Links with this Simple Program

You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now.  Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut.  This workout, which I developed for a few of my advanced clients, uses typical gym equipment.  It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links.  If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you. 

Each exercise will use either a body bar or barbell gripped in the center to increase the challenge.  Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself.  Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,

Single Arm Chest Press Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Chest Press on Stability Ball Using Barbell.

Single Arm Bent Over Row Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Bent Over Row Standing on one Leg Using Barbell

Lateral Raise Using Body Bar - grip body bar in center and exercise both Sides.  Progression:  Lateral Raise Using Body Bar Standing on One Leg

Single Arm Biceps Curl Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Biceps Curl Standing on one Leg Using Barbell

Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression:  Triceps Kickback Using Body Bar Standing on One Leg

You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers.  Try it, let me know how it works or if you have any questions.



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