Personal Training

Thursday, September 11, 2008

You’ve probably been thinking all summer long you need more time in order for you to get your sexy back. I know with the entire summer craze and being a busy mom, it’s though to get your workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and anything else that comes up.

News flash: summer is gone, fall is here now! This opens the opportunity to focus on yourself (since you have the extra time) no excuses ladies! Now is your time to get your sexy back and be in the best shape of your life… YEAH! Before the holidays!!!

Your question might be, where do I start? You are not alone, however depending on your fitness level and health status you might be a mere 8 to 12 away from your ideal body!!!

Your program should be focus on intensity and progressive overload (meaning weight, challenge or the speed at which you complete each workout).

A sample workout should be a 3 to 4 a days workout of 30 to 50 minutes of resistance training, core training and Plyometrics. You should also add a 3 to 5 days of high-intensity interval training cardio.

Focus on the exercises that challenges your body and speeds the fat loss process such as squats, lunges, deadlift, chest press on a stability ball, rows for your back and proper core training; which means challenge your body with more than just crunches, such as planks, hip extensions, bridges on a stability ball, etc.

Your high-intensity interval training cardio should be performed in series of 20 minutes workouts twice a week.

1. Start by performing sprints at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort), for about 2 minutes.
2.Rest for about 1:30 minutes or till your heart rate is down to your normal rate (usually you are able to perceive this is you can carry out a conversation without hyperventilating).
3.Start again sprinting for 2 more minutes and continue this trend till you finish your 20 minutes cardio workout.

Also you may want to perform a twice a week cardio routine at a steady pace or fat burning zone (low to moderate intensity Level of 5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort) for about 40 to 60 minutes.

Remember this is not the only way to get in shape fast, but it sure is a great start on journey to a new you this fall.

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