For most people; there are a couple components of functional fitness. Before you can move freely in your everyday life without worrying about injury, you must nail the basics. These include strength, balance/coordination, power, range of motion, and mobility. Zeroing in on these aspects of your training will have numerous benefits that translate to your everyday life. Movements such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing, and lunging ATHLETES: Training specific for the Sport.
Athleticism is also enhanced, and is formed by ten key components that make up balanced physical fitness, or what we refer to as complete athleticism. They are strength, speed, power, agility, anaerobic capacity, aerobic capacity, mobility, balance and coordination, mental resilience, and stability.
High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.
We know that weight loss or body fat reduction is largely based on a numbers game. And “working out” is a way of controlling the numbers (less calories in, more calories out and weight loss change can be achieved). Cardiovascular training and resistance training both have many desired benefits and we know that both should be done to achieve the best physical shape a person desires – but how can we get those “cardio” and “muscle building” clients to learn and embrace the benefits of both? One great way to get the most out of your training program is to combine cardiovascular work with resistance training using a method called Peripheral Heart Action (PHA) Training. This method is similar to a regular circuit training method that keeps you moving from one exercise to another with minimal to no rest between exercises. However, with PHA training, while you are moving from one exercise to another, you are focusing on alternating upper and lower body exercises.
In traditional circuit training techniques, clients are asked to move quickly from one body part to another in a “circuit” fashion that allows each body part enough time to recover before it is worked again. For example, if using a vertical loading circuit training system that begins with working the chest, followed by working the back, shoulders, biceps, triceps, and legs. When starting with the chest, the following exercises allow you ample time for the pectoralis muscles to recover before working them again. Using a PHA system, you are performing a variation of circuit training; however, they are simply alternating upper and lower body exercises.
Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories then when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout.
Your metabolism is how your body converts the nutrients you consume in your diet to adenosine triphosphate (ATP), the fuel your body uses for muscular activity. ATP is produced either with oxygen using the aerobic pathways or without oxygen relying on the anaerobic pathways. When you first start to exercise, your body uses the anaerobic energy pathways and stored ATP to fuel that activity. A proper warm-up is important because it can take about five to eight minutes to be able to efficiently use aerobic metabolism to produce the ATP necessary to sustain physical activity. Once a steady-state of oxygen consumption is achieved, the aerobic energy pathways are able to provide most of the ATP needed for the workout. Exercise that places a greater demand on the anaerobic energy pathways during the workout can increase the need for oxygen after the workout, thereby enhancing the EPOC effect.
If you can't currently complete the distance you wish to race and you would like to run that specific distance faster – you lack Stamina. If you cannot currently complete the distance (as is often the case for new marathoners) then you lack Endurance.
Properly done exercises may improve Insulin Sensitivity (helps the exercising muscles more readily use glucose for fuel to make energy).
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* EPOC - Calorie After-burn (Excess Post Oxygen Consumption)
* Disclaimer: Results may vary from person to person.
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